Preventive Care---Wk 8 (8 Weeks to Wellness):
Regular Check ups are an essential part of any prevention program. They become even more important after the age of 40 or 50 years of age. Detecting a health problem and initiating treatment early can prevent serious illness or complications, and even death can be prevented. Keeping current on recommended immunizations is also an effective way to prevent serious illness. Having a yearly physical is a GREAT way to prevent any illness and stay well for LIFE!!

1. Blood Pressure: Everyone should have their blood pressure checked at least every 2 years, and keep it as low as possible with normal being less than 120/80. Up to 139-89 is called pre-hypertension, and greater than 140/90 is high blood pressure and needs to be further evaluated by your family doctor.

2. Cholesterol: Heart disease is the number one cause of death worldwide and one of the best predictors of heart disease is the cholesterol test. Adults should know their; Total cholesterol, LDL (bad), HDL (good and prevents heart disease), and Triglycerides. Ideal LDL is below 100, and desireable is less than 130. If you have a personal history of heart disease/ problems or diabetes it's even more important to have low LDL levels 70-100. An HDL level of 45 or higher for men and 55 or more for women is desired, while greater than 60 is optimal.

3. Blood Glucose: More than 18 million people in the USA have diabetes with approx 90-95% being type II. New research states that 33% of children born after the year 2000 will develop diabetes during their lifetime secondary to America's poor lifestyle choices of smoking/ not being physically active or exercising and eating too many high sugar, high fat and processed foods (donuts, cake, pies, chips, many snack foods.)

All adults over 40, or if you have a family history of diabetes, or are overweight/ obese and inactive you should have this test each year at your physical. A fasing blood glucose from 100-125 is prediabetes; where 126 or higher indicates diabetes. Diabetes increases your risks for heart disease, stroke, blindness, peripheral neuropathy, and more.

The great news is that large population research studies also show that 70-90% of chronic diseases such as heart disease, diabetes, and cancer are preventable by improving our daily lifestyle choices!!

Lifestyle Choices that can Significantly REDUCE your risks of Developing Heart Disease, Diabetes and/ or Cancer are;
1) To be physically active for 30 or more minutes daily and
2) By losing 10 to 15 pounds and working towards a healthy weight and body composition
3) Avoid smoking or tobacco products
4) Eat more Fruits and Vegetables Daily....Work towards 5 to 9 servings each day!!
5) Eat Nuts, Nut Butters, or Seeds Daily...Work towards 1 serving each day or 5+ each week and your risks of Heart disease and cancer each drop by approx 50% from large population studies. Some of the best nuts to eat from reasearch are; Walnuts, almonds, cashews.
6) Get Adequate Rest/ Sleep....Work towards 7 to 8 hrs/ night
7) Choose Healthy Fats such as Nuts, Extra virgin olive oil, canola oil, omega 3 fatty acids found in fish/ walnuts/ soy and flax seeds.
8) Eliminate and Limit your intake of Trans Fats (Partially Hydrogenated Vegetable Oils); Limit Fried foods, donuts, cakes, pies, and many snack foods for this ingredient.
9) Eat more food high in Fiber such as Fruits and Vegetables, whole grains, beans, nuts, whole grain cereals (look for great choices on the top row of your grocery store...work towards 5 grams or more per serving:)
10) Drink more water....Work towards taking your body weight divided by 2 and this is the total number of ounces of water you want to work towards drinking each day!! You'll notice more energy, you'll control your appetite, you'll burn body fat, you'll have less joint pain secondary to water lubricating your joints, and your body will heal faster...You'll even breath better and your digestion will improve:)

This week you get 7 points (1 time only) if you are up to date with all preventive tests...see your chapter in 8 Weeks to Wellness Book. You get 1 pt/ day for each day you wear your seat belt when in a car, and 1 point for brush and flossing your teeth each day:)

Source: 8 Weeks to Wellness by WellSource at www.wellsource.com