Granite Guidelines to Good Health
Here are the tips we would like you to keep in mind to maintain your good health. Each of us is unique; discuss your own situation with your doctor or nurse.
For all ages
Live safely to live longer
- Always use a seatbelt in any motor vehicle.
- Do not drive under the influence of alcohol or drugs.
- Wear a helmet when on a bike, motorcycle, or ATV.
- Make sure your home is equipped with smoke detectors and carbon monoxide monitors that work. Check them monthly.
- If you choose to own firearms, store them safely or remove them from the home.
- Set hot water heater between 120 and 130°F.
- Learn CPR.
- Know how to protect your back.
- If you are sexually involved, know and practice safe sex techniques.
- Peace begins at home. Seek nonviolent ways to resolve conflicts.
Eat right
- Maintain a healthy weight - Don't overeat!
- Limit fats and cholesterol.
- Emphasize grains, and 5 servings of fruit and vegetables a day.
Exercise
- 30 minutes of moderate activity per day
(walking, biking, swimming, gardening).
Smoking
- If you smoke, start a strategy to quit. It's never too late to quit!
Alcohol
- Avoid excessive consumption.
- Never use while driving, swimming, boating, or operating machinery.
Stress
- If necessary, learn relaxation techniques to prevent stress from undermining your health.
Immunizations are not just for kids!
- Tetanus every 10 years.
- Hepatitis A or B vaccine if you are likely to be exposed at work or at home.
- Pneumonia vaccine and flu shots: consult with your physician to determine whether you are a good candidate for these vaccines.
HIV testing
- Discuss with us to decide if it is necessary.
- Usually HIV testing is done if you or your partner have used illegal injection drugs, have had homosexual encounters, received transfusions between 1978-85, have had multiple sexual partners, or intimate contact with someone who is or may be HIV positive.
Sunburns raise the chance of skin cancer.
- Use sunscreen! Apply generously 30 minutes before sun exposure.
- Avoid midday sun.
- Wear protective clothing.
Keep up with dental checkups.
Let us know if...
- You have any concern someone may hurt you, at home or elsewhere.
- You are often sad, down or teary.
- You've lost interest in the things you used to enjoy.
- Someone close to you has HIV/AIDS, hepatitis, tuberculosis, or uses illegal injection drugs.
- You have any concerns about your health.
Establish a health care proxy and advanced directives.
- These written instructions designate someone to speak for you in the event of a catastrophic illness and state your wishes regarding treatments such as feeding tubes and breathing machines. We have forms available.
Men and Women, Ages 18-50
Regular checkups, if your health is good
- Before 40, every 2-5 years
- 40-50 years old, every 1-2 years
Cholesterol
- Every 5 years if it remains normal.
Men and Women, Ages 50 and beyond
- Maintain exercise to increase your safety and avoid injury
- Multivitamins with minerals daily
- Review your health care proxy and advanced directives
- Complete physical examination annually
- Blood pressure at each visit
Colorectal cancer screening
- Annual FOBT (Fecal Occult Blood Test) starting at age 50 and;
- Colonoscopy every 10 years, starting at age 50
Pneumonia vaccine
- Starting at age 65
Flu shot
- Annually
Eye exam
- Annually beyond age 65
Additional safety measures to avoid falls and injury — Beyond age 65 or when your mobility is impaired.
- Remove scatter rugs
- Install handrails and tub bars
- Keep stairs in good repair without loose treads
Women, ages 18-50
Breast cancer screening
- Breast self-examination monthly starting at age 20
- Clinical breast examination by physician every 3 years, ages 20-39, then annually, starting at age 40
- Mammography annually, starting at age 40
Cervical cancer screening
- Pap smear and pelvic examination annually for women who have reached 18 or who are or have been sexually active
Sexually transmitted diseases
- Chlamydia screening annually for all sexually active women 25 years or under and all other women who may be at risk
Rectal exam
- Annually after age 40
Pregnancy
- Discuss with us before you conceive
- Start folic acid supplement if you are planning a pregnancy
Calcium
- 1000 mg a day; 1500 mg if you are nursing.
Women Ages 50 and beyond
Breast cancer screening
- Breast self-examination monthly
- Clinical breast exam by physician, annually
- Mammography annually
Cervical cancer screening
- Pap smear and pelvic examination every 1-3 years. Discuss with your physician/nurse practitioner
Calcium
- Increase calcium to 1500 mg a day at menopause, with vitamin D 400 IU daily
- Bone density testing — Baseline at time of menopause
Men ages 18-50
Testicular cancer screening
- Check monthly for lumps in the testicles; cancer doesn't happen commonly to young men but when it does, this is where it starts
Men Ages 50 and beyond
Prostate cancer screening
- Digital rectal exam and PSA test annually, starting at age 50.
Not necessary on a routine basis
- Chest x-rays
- Yearly EKG
- Routine stress test
Note: These guidelines are subject to change, as new information becomes available. Be sure to discuss any questions you may have with your doctor.