Osteoporosis
You can help prevent osteoporosis by tobacco cessation, regular weight-bearing exercise and adequate calcium and vitamin D intake (1000 mg of calcium and 200 IU of Vitamin D daily for premenopausal adult women,1200 mg of calcium and 400 IU of vitamin D for postmenopausal women). To learn more see the handout entitled “Osteoporosis”. More information is available at www.nof.org or www.osteo.org.

Alcohol Abuse
Heavy drinking can eventually destroy all vital organs. Heavy drinking is consuming alcohol in excess of 1 drink per day for women and greater than 2 drinks per day for men. If you think you have a drinking problem it is important to talk to your healthcare provider. To learn more see the brochure entitled “Alcoholism in the Family”. More information is available at www.cdc.gov/alcohol/faqs.htm or www.alcoholismhelp.com.

Quitting Tobacco Use
Tobacco is the single greatest cause of disease and premature death in America. Smoking has been linked to numerous types of cancer, emphysema, heart disease and stroke. Some benefits of quitting include improved health, improved sense of taste and smell, better breath, healthier skin and teeth, and saving money. Effective treatments exist that can help you quit smoking. To learn more about how to quit see the brochure entitled “Set Yourself Free”. More information is available at www.cancer.org, www.quitplan.org, and www.quitsmoking.com.

Breast Health
Take three simple, effective steps to care for your breasts. Monthly breast self-exams, mammograms, and professional breast exams are a great combination for finding problems early on, when they are most easily treated. To learn more see the brochure entitled “Breast Health & Mammography”. More information is available at www.4women.gov or www.komen.org.

The Pap Test
The Pap test is used to find changes in cells of your cervix (the opening of the uterus) that could lead to cancer. The test has greatly reduced the number of deaths caused by cervical cancer in the United States. Most women should have Pap tests every 1 to 3 years. Ask your healthcare provider what is right for you. To learn more see the brochure entitled “The Pap test”. More information is available at www.acog.org.

Sexually Transmitted Infections
Sexually transmitted infections (STIs) are infections that can spread via vaginal, oral or anal sex. STIs can be cured or controlled. All can be prevented.

Human papillomavirus (HPV) is a sexually transmitted infection that can infect the genital area of men and women. Some types of HPV may cause abnormal Pap tests in women and may also lead to cancer of the cervix, vulva, vagina, anus, or penis. At least 50 percent of sexually active men and women acquire genital HPV infection at some point in their lives.

Gardasil is the first vaccine developed to prevent cervical cancer and other diseases in females caused by certain types of genital human papillomavirus (HPV). The vaccine protects against four HPV types, which together cause 70% of cervical cancers and 90% of genital warts. It is recommended for women up to the age of 26.

IMPORTANT: Women who receive Gardasil should continue to undergo regular cervical cancer screenings (such as the annual Pap Smear) as recommended by your healthcare provider. The vaccine is a preventive tool and is not a substitute for cancer screening. To learn more see the brochure entitled “STDs”. More information is available at www.os.dhhs.gov.

• Normal blood pressure is less than 120/80
• Pre-hypertension is 120-139/80-89
• Hypertension is 140/90 or higher

To learn more see the brochure entitled “Understanding and Controlling your High Blood Pressure”. More information is available at www.americanheart.org.

Cholesterol
Cholesterol is a soft, fat-like substance found in the blood stream and in all your body’s cells. Cholesterol is part of a healthy body but too much can be a problem, and high cholesterol is a risk factor for coronary heart disease and stroke. Men older than 35 and women older than 45 should be screened periodically. Everyone over 20 years old should discuss when to start screening with his or her healthcare provider. To learn more see the brochure entitled “Understand and Controlling Cholesterol”. More information is available at www.americanheart.org or www.strokeasociation.org.

Dietary Fat and Exercise
Reducing unhealthy dietary fat (trans fats, saturated fats) has become a major dietary goal for many patients.

Trans fat is made when manufacturers add hydrogen to vegetable oil–a process called hydrogenation, which increases the shelf life and flavor stability of foods. Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Eliminate these fats from your diet.

Saturated fats are mainly found in foods of animal origin. These include the fats in whole milk, cream, cheese, butter, meat and poultry. Limit these fats in your diet.

Unsaturated fats (monounsaturated and polyunsaturated) are beneficial when consumed in moderation. Monounsaturated fats are found primarily in plants. Olive, peanut, and canola oils and most margarines/shortening are common examples. 

Polyunsaturated fats are found in most plants including sunflower, corn, soy bean, cottonseed, and safflower oils. Combine healthy eating habits with at least 30 minutes of moderate intensity cardiovascular exercise at least 5 days per week to help prevent cardiovascular disease and diabetes. The U.S. Government has revamped food labels to make planning a healthy diet easier for you and your family. To learn more see the brochures entitled “My Pyramid” and “An Eating Plan for Healthy Americans”. More information is available at www.mypyramid.gov and www.cdc.gov/nccdphp/dnpa.