Being overweight increases your risk for heart disease, diabetes, and high blood pressure. If you already have diabetes, those health habits and quitting …
Passport for Health over 50
No D18010
Contents
Introduction-Whats in This Guide 1
1 Your Doctors and Nurses-What To Ask Them and What To Tell Them
Ask
Tell
Follow Up
2 Staying Healthy-How To Take Charge of Your Health
Choosing a Healthy Lifestyle
Reducing Your Risk for Heart Disease
Watching Your Weight
Eating Right
Keeping Active
Preventing Skin Cancer
Preventing Injury
Taking Medicines Correctly
Menopause and Beyond
Overcoming Depression
Getting Help for Smoking and Alcohol
or Drug Abuse
Smoking
Alcohol or Drug Abuse
3 Checkups, Tests, and Shots-Which Ones You Need and When To Get Them
Dental, Hearing, and Vision Care
Teeth and Gums
Hearing
Vision
Tests To Find Diseases or Conditions Early
High Blood Pressure
High Cholesterol
Diabetes
Osteoporosis
Tuberculosis
Tests and Exams to Find Cancers
Colorectal Cancer
Breast Cancer
Cervical Cancer
Prostate Cancer
Oral Cancer
Shots to Prevent Diseases
Flu Shots
Pneumonia Shot
Hepatitis B Shots
4 More Resources for Good Health- Where To Get More Information
5 Prevention Charts-How To Keep Track of Your Health Care
Basic Information
Checkups and Tests Record
Cancer Tests Tracker
Shots Chart
Medicine Minder
Introduction-Whats in This Guide
If you are 50 or older, this guide will help you stay healthy Here is what
is in each section:
1 Your Doctors and Nurses-What To Ask Them and What To Tell Them The tips
in this section will help you ask your doctor or nurse the right questions
and get the right answers You will see examples of questions throughout
the booklet
Note:
Although we refer only to doctors and nurses here, the information in
this booklet applies to all the health care professionals you consult
2 Staying Healthy-How To Take Charge of Your Health
Do you want to lose weight or exercise more? Are you worried that you may
be depressed? Do you need help to quit smoking? Learn what to do in your
daily life to stay healthy
3 Checkups, Tests, and Shots-Which Ones You Need and When To Get Them Are
you worried about your cholesterol levels? Do you want to avoid the flu
this winter? There are many checkups, tests, and shots that can help
protect your health This section will guide you to the ones that are right
for you
4 More Resources for Good Health-Where To Get More Information Are you
looking for more information about a particular disease or health problem?
This section lists some places to contact
5 Prevention Charts-How To Keep Track of Your Health Care Do you
sometimes forget when you had your last checkup or what your last test
results were? You can keep track of your health care by using the
prevention charts beginning on page xx You may want to bring this booklet
with you when you go to the doctors office or clinic That way, you
can
show the staff what tests you have had, what medicines you take, and other
important information about your health
What Does It Mean To Be at Risk?
This guide talks a lot about your risk for getting a disease or a condition
and whether you are at risk for that health problem Your risk for any
disease or condition depends on whether you have one or more risk factors
Examples of risk factors include:
Family history A particular disease or health problem may run in your
family For example, diabetes runs in families Diabetes and its risk
factors
are discussed on page xx
Personal health habits Sometimes we choose habits that increase our risk
for disease For example, smoking is a harmful personal habit Help for
quitting smoking begins on page xx
Age Your age may increase your risk for some diseases For example, older
men and women are more likely to get colorectal cancer than those
who are younger Information on colorectal cancer starts on page xx
Sex Some conditions are more common in men than in women Other conditions
are more common in women For example, women are more likely than men to
suffer from osteoporosis Osteoporosis and how to reduce your risk for it
are discussed
on page xx
Race/ethnicity Some diseases affect people of one race or ethnic group
more than others For instance, high blood pressure is more common
among blacks than among whites How to control your blood pressure is
described on page xx
Some risk factors you cant change You cant change your age or your race,
for example Other risk factors-especially your personal health habits-you
can change For example, you can quit smoking or start to exercise
regularly
To stay healthy, it makes sense to do what you can to lower your risk for
disease This booklet can help you lower that risk
Your Doctors And Nurses
What To Ask Them and What To Tell Them
To stay healthy, you need to feel comfortable talking with your doctors and
nurses Here are some tips to help you feel more comfortable
Ask
Ask questions If you dont understand what your doctors or nurses say, ask
them to explain Always ask about any medicines or tests they say you need
If you dont ask, they may think you have all the information you want
Let your doctors and nurses know if you need more time to ask questions
about your health If the doctor doesnt have time that day, you may be
able to talk to another doctor or nurse,
schedule another appointment, or
find out when you can call later to speak to someone
Some doctors and health plans have call-in lines If you call, you can
speak to an advice nurse
All through this booklet are Ask Your Doctor or Nurse questions They are
examples of the kinds of questions you may want to ask
Tell
Your health history Tell your doctors and nurses about your health
history For example, tell them about any major diseases or operations you
have had Be sure to mention family history of diseases and conditions For
example, if high blood pressure runs in your family, let your doctor know
Your health now Only you know how you feel and whether you feel
differently than you did before Tell your doctors and nurses Also tell
them if you take any medicines, herbs, or supplements such as vitamins or
calcium And let them know if you are seeing another doctor or a
chiropractor, an acupuncturist, or any kind of therapist Dont hesitate to
report personal information Feel free to talk about your beliefs and
concerns You dont need to wait to be asked
The Prevention Charts starting on page xx can be helpful when your doctors
need to know about your health history, medicines you
are taking, and what
medical tests you may need or have already had
Be sure to tell your doctors and nurses if you have any allergies or
reactions to medicines
Follow Up
Once you leave the doctors office, follow up
If you have questions, call the doctors office
If you have problems with your medicine, call your doctor or your
pharmacist
If you need to see a specialist or get a test, make the appointment or
ask your doctors office to make the appointment
If you do not hear from your doctor or nurse about test results, call and
ask If you dont understand the results, ask what they mean
Staying Healthy
How to Take Charge of Your Health
Every day, you have a chance to make good choices about your health This
section tells you how
Choosing a Healthy Lifestyle
I knew I wanted to lose weight, so I came up with a plan I set my goals
for a month at a time The first month, I decided to trade my usual high-
fat desserts for low-fat yogurt or a piece of fruit I also set a goal of
walking 30 minutes a day, 4 days a week As the months went by, I improved
my habits even further Ive
lost 7 pounds, and Im determined to keep going
Donna S
You may ask yourself, How do I begin to improve my
health habits? A good
way to start is to set small goals instead of large ones that you wont be
able to meet For example, instead of setting a goal of losing 15 pounds in
the next year, set some smaller goals for eating better and being more
active You may decide to trade your morning donut for a bowl of cereal or
start taking the stairs instead
of the elevator at work
Reducing Your Risk for Heart Disease
Many of the sections in this booklet have information to help you reduce
your risk for heart disease Overall, you can reduce your risk for heart
disease if you:
Maintain a healthy weight
Eat right
Stay physically active
Quit smoking see page xx
Control your blood pressure and cholesterol levels see pages xx and xx
If you have diabetes, control your disease see page xx
Should You Take Aspirin for a Healthy Heart?
For people who are at high risk for heart disease, taking aspirin every day
or every other day can help reduce that risk
For most people, taking aspirin is safe But for some, aspirin increases
the chance of bleeding in the stomach or intestines And there is a small
chance that aspirin will increase your risk for some kinds of stroke
Talk to your doctor or nurse
to find out if taking aspirin is right for
you
Should You Take Aspirin for a Healthy Heart?
Watching Your Weight
Being overweight increases your risk for heart disease, diabetes, and high
blood pressure Your doctor can tell you what you should weigh for your
height
To stay at a healthy weight, you need to balance the number of calories you
eat with the number you burn off by your activities You can get to your
healthy weight and stay there by doing two things: eating right and being
physically active The next two sections, Eating Right and Keeping
Active, provide
some helpful hints
Keep track of your weight Use the Checkups and Tests Record on page xx
Ask your doctor or nurse:
What is a healthy weight for me?
What are some ways I can control my weight?
Eating Right
Eating the right foods and the right amounts can help you live a longer,
healthier life Many illnesses and conditions-such as heart disease,
obesity, high blood pressure, and type 2 diabetes-can be prevented or
controlled by eating right A healthy diet also provides the vitamins and
minerals you need
It is never too late to start eating right Here are some helpful tips
Eat a variety of foods, including:
Vegetables, especially dark-green leafy and deep-yellow vegetables, such
as spinach or carrots, and legumes, such as lima beans or green peas
Fruits, such as melons, berries, and citrus fruits, or juices, such as
orange or grapefruit
Meat, poultry, eggs, fish, and dried beans for example, navy, kidney, or
black, especially products low in fat, such as lean meat and poultry
prepared without skin Also, grill or bake rather than fry foods
Dairy products, such as milk, yogurt, and cheese, especially low-fat or
fat-free dairy products
Grains, especially whole grains, such as oatmeal or whole grain breads
Limit calories and saturated fat
Foods high in saturated fats are high in calories, so they can cause weight
gain They also increase your cholesterol levels Try to limit:
High-fat dairy products such as ice cream, butter, cheese, cream, and
whole milk
Meats high in fat, such as bacon or chicken with the skin on
Palm and coconut oils and lard
Unsaturated fats do not raise cholesterol levels Foods with unsaturated
fat include vegetable oils, fish, avocados, and many nuts
Watch portion sizes
Dont choose super or other oversized portions Be aware of how much you
eat
Keeping
Active
Physical activity can help prevent:
Heart disease
Obesity
High blood pressure
Type 2 diabetes
Osteoporosis thinning bones
Mental health problems, such as depression
Physical activity also helps you stay at a healthy weight, reduce stress,
sleep better, and feel better overall
What To Do
All kinds of physical activity, whether it is moderate or vigorous, will
help you stay healthy Its a good idea to aim for at least moderate
activity-such as brisk walking, raking leaves, or house cleaning-for 30
minutes most days of the week Generally, the more active you are, the
healthier you will become
How to Get Started and Keep at It
If you have not been active, start slowly
Choose something that fits into your daily life
Choose an activity you like, or try a new one
Activities such as dancing, swimming, or biking can be fun
Ask a friend to exercise with you, or join a group
Make time in your day for physical activity
If the weather is bad, try an exercise show on TV, watch an exercise tape,
walk in the mall, or work around the house
Ask your doctor or nurse:
How do I get started with an exercise program?
Preventing Skin Cancer
Skin cancer is often preventable
You can
lower your risk for skin cancer by:
Limiting the time you spend in the sun, especially between the hours of
10 am and 3 pm
Wearing sunglasses and clothing that protects against the sun-such as
broad-brimmed hats, long-sleeved shirts, and long pants-when you are in the
sun
Using sunscreen when you are in the sun But, dont stay out in the sun
longer just because you are wearing sunscreen
Preventing Injury
Following basic safety rules can prevent many serious injuries Here are
two checklists to follow to help keep you and your family safe
To help protect yourself at home:
Use smoke detectors Remember to check the batteries every month Change
the batteries every year You may want to use a reminder For example,
change the batteries around your birthday or some holiday
Lock up guns and ammunition, and store them separately
Keep hallways and stairwells well lit
Remove or repair things that someone could trip on, such as loose rugs,
electrical cords, and toys
To help protect yourself away from home:
Wear seat belts
Never drive after drinking alcohol
Always wear a safety helmet while riding a motorcycle or bicycle
Be alert for hazards in your workplace Follow workplace safety
rules
Taking Medicines Correctly
Always be sure you know everything about a medicine before you take it
This information will help you get the full benefits from your medicine It
will also help you avoid taking too much or too little of a medicine
Taking medicine in the wrong way can make you worse instead of better
Ask your doctor, nurse, or pharmacist:
What is the name of the medicine?
Is there a generic form of this medicine? generic forms are generally less
costly
If so, should I consider it?
What is the medicine supposed to do?
How often and when do I take it-and for how long?
Are there any foods, drinks, other medicines, dietary supplements, or
activities I should avoid while taking this medicine?
Will this have any negative effect with the other medicines Im taking?
What are the possible side effects?
What should I do if they occur?
When should I see an improvement?
What written information is available about the medicine?
To keep track of the medicines you are taking, fill in the Medicine Minder
on page xx Be sure to bring the chart with you when you go to your doctor,
nurse, or pharmacist
Understanding Menopause
As I got closer to menopause, I worried about all the
changes my body was
going through But after I talked to my doctor, I realized it was all
perfectly normal She had good advice for relieving symptoms, too
Lucy S
This section offers tips for women about what to expect during and after
menopause
Menopause and Beyond
The time when a womans menstrual cycle stops for good is called menopause
Most women reach menopause in their late 40s or early 50s
During the years leading up to menopause, levels of two female hormones,
estrogen and progesterone, begin to change These changes signal that your
body is getting ready to stop menstruating This time leading up to
menopause is called perimenopause
Perimenopause usually lasts from 5 to 7 years You can still get pregnant
during this time, so you may want to use some method of birth control
Most women have begun perimenopause by the time they are 50 years old Some
may have reached menopause by then
For many women, the shifting levels of hormones during perimenopause cause
physical and emotional changes Some of these changes may be uncomfortable,
but there are many ways to relieve the discomfort
The changes could include any of the following:
Skipped periods
Irregular bleeding
Hot
flashes
Mood swings
Sleep problems
Painful intercourse from vaginal dryness
What happens after menopause?
Women are at higher risk than before menopause for some diseases, such as
osteoporosis bone thinning, which causes bones to break easily Their
bodies no longer make the estrogen that may help protect them against such
diseases For more information on osteoporosis, see page xx
Some women also continue to have symptoms such as hot flashes and vaginal
dryness
Hormone Therapy Hormone therapy increases the levels of the hormones
estrogen, progesterone, or both in your body If you are approaching
menopause or have gone through menopause, you may be considering hormone
therapy to relieve symptoms of menopause or to reduce your risk for
diseases such as osteoporosis
Hormone therapy may reduce your risk for fracture, bone thinning, and
colorectal cancer On the other hand, some hormone therapies may increase
your risk for breast cancer, heart disease, blood clots, stroke, and gall
bladder disease For women with mild or no symptoms of menopause, the
potential harms of hormone therapy may outweigh the benefits
If you are considering hormone therapy, it is important to be well
informed
about these benefits and harms and how they apply to you specifically
Your doctor can help you decide whether hormone therapy is right for you
For more information about menopause and hormones, visit the US Food and
Drug Administrations Menopause and Hormones Web site at:
wwwfdagov/womens/menopause Information is available in English and
Spanish
Ask your doctor or nurse:
How can I relieve the symptoms of perimenopause and menopause?
Is taking hormones right for me?
If so, how long can I take hormones safely?
Overcoming Depression
I started making excuses to avoid social occasions I guess I knew
something was wrong, but I felt too low to do anything about it Luckily,
my daughter pushed me to talk to my doctor about depression The doctor
recommended counseling and trying some medicines Now its hard to believe
how depressed I was I feel
relieved every day
Rodney F
Everybody feels down or blue sometimes But, if these feelings are very
strong or last for most of the day nearly every day for 2 weeks or longer,
they may be due to a medical illness called depression The good news is
that depression can be treated You do not have to face this problem
without help
Here are
some warning signs of depression
Changes in the way you feel:
You feel sad, hopeless, or guilty most of the time
You feel tired or lack energy
You have thoughts of suicide or death
Changes in sleeping and eating habits:
You sleep either too much or too little
Your appetite has changed You have gained or lost weight
Changes in daily living:
You have lost interest and pleasure in daily activities
You have problems making decisions or thinking clearly
If you have had most of these symptoms for at least 2 weeks, you may be
suffering from depression Talk to your doctor about whether you are
depressed
and what you should do about it
The sooner you get treatment for depression, the sooner you will begin to
feel better The longer you wait, the harder depression is to treat
Depression usually is treated with counseling, medicine, or both Medicines
for depression are not addicting or habit forming They work for people
with severe depression and may be useful for people with mild to moderate
depression
Treatment works gradually over several weeks If you do not start to feel
better after this time, tell your doctor It may take some time to find
what works best for you
Getting
Help for Smoking and Alcohol or Drug Abuse
I tried at least half a dozen times before I quit smoking for good This
time, I think Ive licked it But I know I have to be careful Even after
6 months, I stay away from places where people are smoking
Jeff H
Smoking
More than 430,000 Americans die each year from smoking Smoking causes
illnesses such as cancer, heart and lung disease, and stroke When you
quit,
you lower your chances of getting sick from smoking Quitting is hard Most
people try several times before they quit for good
When you are getting ready to quit:
Make a plan and set a quit date
Tell your doctor that you want to quit smoking, and get medicine to help
you quit
Tell your family, friends, and people you work with that you are going to
quit Ask for their support
When you quit:
Get support and encouragement You may want to join a quit-smoking
program
If you slip and smoke, dont give up Set a new date to get back on
track
After you quit, dont smoke-not even a puff Try to keep yourself away
from all cigarettes The following tools from the U S Public Health
Service can help you quit smoking:
You Can Quit Smoking Consumer Guide This easy-to-read, 12-page
booklet
tells you how to get help to quit smoking
Good Information for Smokers This mini-flip booklet tells you why and
how to quit smoking
You Can Quit Smoking 5-day Countdown This 12-page booklet gives helpful
tips for what to do on each of the 5 days before you quit
You Can Quit Smoking Pocket Card This carry-it-with-you card sums up the
four steps to quitting and includes a toll-free help number
To get free copies, call the AHRQ Publications Clearinghouse at 1-800-358-
9295 or e-mail ahrqpubs@ahrqgov
Alcohol or Drug Abuse
Abusing alcohol or drugs can cause serious medical and personal problems
Alcohol and drug abuse can lead to accidents, depression, and problems with
friends, family, and work
Do You Have a Drinking Problem?
Ask yourself the questions below A yes answer to any of them may be a
sign that you have a drinking problem Alcohol abuse and alcoholism
are treatable with counseling, medicines, or both Talk to your doctor or
nurse
Have you ever felt that you should cut down on your drinking?
Have people annoyed you by criticizing your drinking?
Have you ever felt bad or guilty about drinking?
Have you ever had a drink first thing in the morning to steady your
nerves
or to get rid of a hangover?
Drug use can cause heart and breathing problems
Alcohol abuse can cause liver disease, heart problems, and several kinds of
cancer
Here are some suggestions about drugs and alcohol:
Dont use illegal street drugs of any kind, ever
If you drink alcohol, limit the amount-no more than one drink a day for
women and two drinks a day for men One drink equals a 12-ounce bottle of
beer or wine cooler, a 5-ounce glass of wine, or 15 ounces of 80-proof
distilled spirits, such as gin, whiskey, or rum
Dont drink alcohol before driving or operating heavy machinery
Checkups, Tests, and Shots
Which Ones You Need and When To Get Them
Checkups and tests, such as vision tests or cholesterol tests, help find
diseases or conditions early, when they are easier to treat Shots
immunizations such as one time pneumonia also known as pneumoccal or
annual influenza also known as flu vaccine can protect you from different
diseases especially if you have a chronic illness This section gives you
information on why and when you may need different checkups, tests, and
shots
Teeth and Gums
Here are some simple tips to follow for dental health:
Visit your dentist once
or twice a year for checkups
Brush after meals with a toothbrush that has soft or medium bristles
Use toothpaste with fluoride
Use dental floss every day
Eat fewer sweets, especially between meals
Dont smoke or chew tobacco products
Hearing
Hearing loss is one of the most common health problems Your risk for
hearing loss increases after age 50
How can you tell if you have a hearing problem? Here are some signs:
You may have to strain to hear a normal conversation
You may find yourself turning up the volume of the TV and radio so loud
that others complain If you are worried about your hearing, talk to your
doctor or nurse They may suggest a hearing test Hearing aids can help
you hear well
Dental, Hearing, and Vision Care
I keep better track of when my pets need their checkups than when I need
checkups myself I cant seem to remember the next time I need to visit the
dentist or get my eyes checked So Ive started to ask my dentist and
doctor when I need my next appointment I write it down in my Pocket
Guide
Narong P
Getting the checkups you need for your teeth and gums, vision, and hearing
is an important part of your health care This section tells you how to
take care of
your teeth and gums and can help you decide whether you need
your hearing and vision checked Keep track of these checkups with your
Checkups and Tests Record on page xx
Vision
You may have more vision problems-such as glaucoma, cataracts, or macular
degeneration-now than when you were younger Also, older people are more
likely than younger people to suffer accidental injuries because of vision
problems By age 65, you should have regular eye exams Be Tested
for It?
Glaucoma can lead to vision problems and even cause blindness Your risk
for glaucoma increases as you age
Early treatment-with medicine, surgery, or both- can prevent or delay the
serious vision problems caused by glaucoma
You are more likely to get glaucoma, and you should see an eye doctor for a
glaucoma test, if:
You are severely near-sighted
You have diabetes
You have a family history of glaucoma
You are older than 65, or older than 40 and black
Eyeglasses or contact lenses can improve your vision Doctors also have
other ways to protect and improve your vision Be sure to tell your doctor
if you have trouble with your vision
Tests To Find Diseases or Conditions Early
Last year ,my doctor told me I had high
cholesterol The doctor said to
eat the right foods, lose weight, and exercise I was worried about having
a heart attack, but I didnt know where to begin So I went back to my
doctor and talked with her about a plan for taking better care of myself
Marietta S
Many diseases and conditions can be prevented or controlled if they are
caught early This section will help you decide what tests you need and how
often you need them You can keep track of the tests with your Checkups and
Tests Record on page xx
High Blood Pressure
High blood pressure can lead to heart disease, stroke, and kidney disease
It is most common in black people, those who are overweight and adults
older than 45
Eating a healthy diet and being active are two ways you can keep your blood
pressure under control See Eating Right on page xx and Keeping
Active on page xx
Some people need to take medicine to keep their blood pressure at healthy
levels If you take medicine, be sure to talk to your doctor or pharmacist
about how to take it Do not skip any doses of medicine
Ask your doctor or nurse:
What should my blood pressure be?
How often should I have my blood pressure checked?
If I have high blood pressure, what can
I do to lower it?
High Cholesterol
Too much cholesterol can clog your blood vessels and is a major cause of
heart disease
To help lower your cholesterol and keep it at a healthy level, eat the
right foods, maintain a healthy weight, and be physically active For more
information, see the sections Eating Right on page 12 and Keeping
Active on page 14 Your
doctor or nurse may suggest you take medicine to lower your cholesterol
As a person 50 or older, you should have your cholesterol checked Most
experts recommend checking it every 5 years Your doctor or nurse may
suggest you have it checked more often, especially if your cholesterol is
too high
Ask your doctor or nurse:
How often should I have my cholesterol checked?
What is a healthy cholesterol level for me?
If I have high cholesterol, what can I do to lower it?
Diabetes
Diabetes, or high blood sugar, is a major cause of blindness, kidney
disease, high blood pressure, stroke, heart disease, and amputation of the
lower legs and feet Almost all adults who have diabetes have type 2
diabetes, usually appearing in middle age
Exercise, a healthy diet, and watching your weight can lower your chances
of getting type 2 diabetes If
you already have diabetes, those health
habits and quitting smoking can help you prevent or control many of the
problems of diabetes Your risk for type 2 diabetes increases as you get
older In the United States, almost one in five people between the ages of
65 and 74 has diabetes
Your risk for type 2 diabetes also is higher than average if:
You are American Indian, Alaska Native, Hispanic, or black
You have a family member with diabetes
You are overweight
You had diabetes during pregnancy
You may want to be tested for diabetes if you have high blood pressure or
high cholesterol If you have diabetes, you may need to maintain lower
blood pressure and cholesterol levels than you would if you did not have
diabetes
Ask your doctor or nurse:
If you are at risk for diabetes, have high blood pressure, or have high
cholesterol:
Should I be tested for diabetes?
If you learn that you have diabetes:
When and how often do I need:
Eye and dental exams?
Blood pressure and cholesterol checks?
Blood sugar checks?
Flu shots?
Should I take medicines for my diabetes? If so, how much should I take
and when?
What is the right weight for me?
What kinds and amounts of food are right for me?
How should I take care of my feet?
If you smoke:
What can I do that will help me stop smoking? For more information
about quitting smoking, see Smoking beginning on page xx
Osteoporosis
Osteoporosis, or thinning bones, makes your bones break easily This
condition is more common in women than in men After women have gone
through menopause, their bodies make less estrogen a hormone that helps
protect their bones Their bones become more prone to breaking Half of
all women past menopause will break a bone during their lives A bone
density test can help
determine whether your bones are prone to breaking If they are prone to
breaking, your doctor may suggest that you take a medicine to reduce your
risk for fractures
Women who are 65 or older should be tested regularly for osteoporosis You
should begin to be tested at age 60 if you are at increased risk for
fractures, for example, if you weigh less than 155 pounds
You can reduce your risk for osteoporosis by:
Doing weight-bearing exercises, such as walking, climbing stairs,
jogging, yoga, and lifting weights
Getting 1,000 to 1,300 milligrams of calcium every day by
eating the
right foods A cup of milk or plain yogurt has 300 milligrams of calcium
You can also take calcium pills with vitamin D if you are not getting
enough calcium in the food you eat
Not smoking
Taking medicines that can help prevent osteoporosis
Ask your doctor or nurse:
How can I get enough calcium?
Should I have a bone density test? If so, how often should I have this
test?
What medicines can help prevent osteoporosis? Should I take them?
Which Foods Are High in Calcium?
Which Foods are High in Calcium?
Foods in the milk group, such as milk and dishes made with milk, cheese,
and yogurt Choose lower fat, lower cholesterol foods, such as skim milk
Canned fish with soft bones, such as sardines, anchovies, and salmon
Dark-green leafy vegetables, such as kale, mustard greens, turnip greens,
and spinach
Tofu, if it is processed with calcium sulfate Read the label to find out
Tortillas, if they are made from lime-processed corn Read the label to
find out
Tests and Exams To Find Cancers
I knew many of my friends were getting mammograms But I didnt think it
was very important because no one in my family ever had breast cancer Then
a good friend of mine was diagnosed with
breast cancer, and she had no
family history of it So I decided to ask my doctor about the testing She
told me that all women 40 and older need a mammogram every year or two
Anita T
You can increase your chances of finding a cancer before it has spread by
getting certain screening tests and exams regularly Many cancers can be
treated more easily when they are found early
The tests you get and how often you get them will depend on your age,
health history, and risk factors, such as family history and lifestyle
This section gives you some guidelines about what tests you may need to
find certain cancers You can keep track of cancer tests you have had by
using the
Cancer Tests Tracker on page 62
Colorectal Cancer
Colorectal cancer is second only to lung cancer as a cause of death from
cancer But if colorectal cancer is caught early, it can be treated
Older men and women are more likely to get colorectal cancer than those who
are younger
Starting at age 50, you should be tested for colorectal cancer Tell your
doctor if you have had polyps or if you have family members who have had
colorectal cancer, breast cancer, or cancer of the ovaries or uterus If
so, you may need to be tested
more often and at an earlier age
There are a number of effective tests, used separately or together, for
colorectal cancer Each has advantages and disadvantages
Ask your doctor or nurse:
Which test or tests for colorectal cancer would be best for me?
How often should I get tested?
Breast Cancer
Breast cancer is the most common cancer among women in the United States
Should You Take Medicines To Reduce Your Risk for Breast Cancer?
If you are at high risk for breast cancer, talk with your doctor about
whether you should take medicine to reduce your risk While medicines can
reduce some womens risk for breast cancer, they also may cause blood clots
and cancer of the uterus
Women 50 or older are at higher risk for breast cancer than are younger
women If you have a sister or mother who has had breast cancer, your risk
is even higher A mammogram every 1-2 years can help find this disease
early when it is easier to treat
Mammograms have a few risks They may not find all breast cancers Also,
they may show that you have cancer when you really do not Ask your doctor
if a second opinion is warranted
Ask your doctor or nurse:
Should I have a mammogram? If so, how often?
Should
You
Cervical Cancer
All women who are or have been sexually active are at risk for cancer of
the cervix, unless their uterus has been completely removed Most deaths
from
cancer of the cervix can be prevented if the cancer is found and treated
early A Pap test is used to find cervical cancer
Women need to have a Pap test at least every 3 years, and women at
increased risk for cervical cancer may need the test more often
You are at increased risk for cervical cancer if:
You have had a sexually transmitted disease
You have had more than one sex partner
You have had abnormal Pap tests
Your doctor may suggest stopping Pap tests if:
You are older than 65, have had regular, normal Pap tests, and are not at
increased risk for other reasons
You have had a hysterectomy
Ask your doctor or nurse:
Do I still need a Pap test? If so, how often?
Prostate Cancer
Prostate cancer is most common in men older than 50
Your risk may be increased if:
You are black
Your father or brother has had prostate cancer
Tests such as a PSA prostate-specific antigen blood test or a digital
rectal exam can help detect prostate cancer, but these tests also have
risks They sometimes have false positive
results, which may lead to
avoidable anxiety and unnecessary biopsies and treatment It is not yet
clear whether these tests save lives
Ask your doctor or nurse:
Should I be tested for prostate cancer?
Oral Cancer
Oral cancer includes cancers of the lip, tongue, pharynx, and mouth Most
oral cancers occur in people older than 40 who use tobacco or alcohol
People who are in the sun a lot are at risk for cancer of the lip
You can help prevent oral cancer by not smoking or abusing alcohol If you
are outdoors a lot, use a sun block on your lips
If you chew or smoke tobacco or abuse alcohol, you may want your dentist to
examine your mouth for signs of oral cancer during your regular dental
checkup You also may need to see your dentist more often
Ask your doctor, dentist, or nurse:
How often should I get dental checkups?
Shots To Prevent Diseases
I watched some of my relatives suffer with pneumonia and just hoped it
would never happen to me Then I found out about the pneumonia shot I got
one last year, and now I feel much safer I tell all my friends and
relatives to get the shot
Belle T
You can prevent some serious diseases by getting shots immunizations
This section tells you
which shots you need and when Keep track of the
shots you receive Use the Shots Chart on page xx
Flu or Influenza Vaccines
People 50 or older or those who are younger and have a chronic illness need
a flu shot every year
Pneumonia Shot
Everyone needs a pneumonia shot once around age 65 If you have lung,
heart, or kidney disease; diabetes; HIV; or cancer, you may need this shot
sooner or require an additional booster
Hepatitis B Shots
You should receive hepatitis B shots if:
You have had sex with more than one partner or with someone infected with
hepatitis B
You are a man and have had sex with another man
You have had any other sexually transmitted disease within the last 6
months
You have injected street drugs
You have a job that involves contact with human blood or blood products
You travel to areas where hepatitis B is common
Ask your doctor or nurse:
Which shots are right for me?
When should I get them?
More Resources for Good Health
Where to Get More Information
To learn more about staying healthy and preventing disease, you can contact
the organizations listed in this section You can get free information by
calling the numbers listed below or visiting the Web
sites
General Health Information
Agency for Healthcare Research and Quality Publications Clearinghouse
US Department of Health and Human Services
1-800-358-9295
wwwahrqgov
Centers for Disease Control and Prevention
US Department of Health and Human Services
wwwcdcgov/health
healthfinder
Provides electronic information on a wide variety of health topics This
site can direct you to medical journals and other publications,
clearinghouses, databases,
hot lines, medical research, support groups, organizations, and libraries
wwwhealthfindergov
National Womens Health Information Center
US Department of Health and Human Services
1-800-994-9662
www4womengov
Aging
AARP American Association of Retired Persons
1-800-424-3410
wwwaarporg
Administration on Aging
US Department of Health and Human Services
202-619-0724
wwwaoagov
National Institute on Aging National Institutes of Health
US Department of Health and Human Services
301-496-1752
wwwnianihgov
Alcohol and Drug Abuse
National Clearinghouse for Alcohol and Drug Information
Substance Abuse and Mental Health Services Administration
US Department of Health and Human Services
1-800-729-6686
wwwhealthorg
National Institute on Alcohol
Abuse and Alcoholism
National Institutes of Health US Department of Health and Human Services
301-443-3860
wwwniaaanihgov
National Institute on Drug Abuse National Institutes of Health
US Department of Health and Human Services
301-443-1124
wwwdrugabusegov
Cancer
Cancer Information Service
National Cancer Institute
National Institutes of Health
US Department of Health and Human Services
1-800-422-6237
1-800-332-8615 TTY
wwwcancergov
Depression
National Institute of Mental Health
National Institutes of Health
US Department of Health and Human Services
301-443-4513
wwwnimhnihgov/publicat/depressionmenucfm
Diabetes
Lower Extremity Amputation Prevention Program
Bureau of Primary Health Care
Health Resources and Services Administration
US Department of Health and Human Services
1-888-275-4772
wwwbphchrsa
National Institute of Diabetes and Digestive and Kidney Diseases
National Institutes of Health
US Department of Health and Human Services
301-496-3583
wwwniddknihgov
Health Care Coverage
Agency for Healthcare Research and Quality
US Department of Health and Human Services
1-800-358-9295
wwwahrqgov/consumer/insuranchtm
Administration on Aging
State Health Insurance Assistance
Program
US Department of Health and Human Services
202-619-0724
wwwaoadhhsgov/eldfam/elder_rights/health_counseling/health_counselingasp
Hearing
National Institute on Deafness and Other Communication Disorders
National Institutes of Health
US Department of Health and Human Services
1-800-241-1044
1-800-241-1055 TTY
wwwnidcdnihgov
Heart, Lung, and Blood Diseases
Information Center National Heart, Lung, and Blood Institute
National Institutes of Health US Department of Health and Human Services
301-592-8573
240-629-3255 TTY
wwwnhlbinihgov
Immunizations Adult
What Vaccines Do You Need?
CDC National Immunization Program NIP
www2cdcgov/nip/adultImmSched/
Project Immunize Virginia PIV
wwwvdhvirginiagov/imm/pivasp
Mental Health
National Institute of Mental Health
National Institutes of Health
US Department of Health and Human Services
301-443-4513
301-443-8431 TTY
wwwnimhnihgov
Nutrition
Center for Food Safety and Applied Nutrition
US Food and Drug Administration
US Department of Health and Human Services
1-888-463-6332
wwwfdagov
Osteoporosis
Osteoporosis and Related Bone Diseases
National Resource Center
National Institutes of Health
US Department of Health and Human
Services
1-800-624-2663
202-466-4315 TTY
wwwosteoorg
Safety and Injury Prevention
US Consumer Product Safety Commission
1-800-638-2772
wwwcpscgov
Sexually Transmitted Diseases STDs and AIDS
Centers for Disease Control and Prevention CDC
US Department of Health and Human Services
CDC National HIV, AIDS, STD Hotline
1-800-342-2437
1-800-243-7889 TTY
CDC National Prevention Information Network
1-800-458-5231
1-800-243-7012 TTY
wwwcdcnpinorg
Smoking
Cancer Information Service
National Cancer Institute
National Institutes of Health
US Department of Health and Human Services
1-800-422-6237
1-800-332-8615 TTY
wwwcancergov
Virginia Department of Health
Tobacco Use Control Counseling Service
1-800-QUITNOW 1-800-784-8669
Available in English and Spanish
To guide you on your way to a healthier lifestyle
5 Keys for Quitting Program
Smoke-free Virginia
wwwsmokefreevirginiaorg
Stroke
National Institute of Neurological Disorders and Stroke
National Institutes of Health
US Department of Health and Human Services
1-800-352-9424
wwwnindsnihgov
Urinary Problems
National Institute of Diabetes and Digestive and Kidney Diseases
National Institutes of Health
US Department of Health and Human
Services
301-496-3583
wwwniddknihgov
Vision
National Eye Institute
National Institutes of Health
US Department of Health and Human Services
301-496-5248
wwwneinihgov
Prevention Charts
How To Keep Track of Your Health Care
The charts in this section can make it easier to keep track of your health
Ask your doctor or nurse how often you need each type of care and when
Then write down the information in the charts here Also, write down the
date and results of the care you get or ask your doctor to write down this
information
Bring this guide with you each time you see a doctor or nurse That way,
you can update your Prevention Charts right away
Basic Information
Name: ____________________________________
Address: ___________________________________
__________________________________________
__________________________________________
__________________________________________
Telephone: _________________________________
__________________________________________
Emergency Contact: _________________________
__________________________________________
__________________________________________
__________________________________________
Allergies:
__________________________________
__________________________________________
__________________________________________
Past Illnesses or Operations: ___________________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
Doctors Names and Phone Numbers: _________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
Medical Insurance Company and Numbers: ______
__________________________________________
__________________________________________
__________________________________________
__________________________________________
Checkups and Tests Record
Use this record to write down the date you receive the tests and the
results Try to remember to bring the booklet with you each time you see a
doctor
|Checkup/Test |Date/Result |Date/Result |Date/Result |Date/Result |
|Blood Pressure| |
| | |
|Blood Sugar | | | | |
|Bone Density | | | | |
|Cholesterol | | | | |
|Dental Visits | | | | |
|Hearing | | | | |
|Pulse | | | | |
|Temperature | | | | |
|Vision | | | | |
|Weight | | | | |
Checkup/Test Date/Results
This record will also help you keep track of when you need your next test
or checkup
Cancer Tests Tracker
|Type of |Date/Results |Date/Results |Date/Results |Date/Results |
|Test/Exam | | | | |
|Colorectal | | | | |
|Cancer Test | | | | |
|Mammogram |
| | | |
|Oral Cancer | | | | |
|Exam | | | | |
|Pap Test | | | | |
|Prostate | | | | |
|Cancer | | | | |
|Test/Exam | | | | |
Type of Test/Exam Date/Results
Shots Chart
|Immunization |How Often |Dates |Dates |Dates |Dates |
|shot | |Received |Received |Received |Received |
|Tetanus-Diphth|Every 10 | | | | |
|eria |years | | | | |
|Flu |Every year| | | | |
| |after age | | | | |
| |50 or | | | | |
| |sooner if | | | | |
| |at risk | | | |
|
|Pneumonia |Once at | | | | |
| |age 65 or | | | | |
| |sooner if | | | | |
| |at risk | | | | |
|Hepatitis B |If at risk| | | | |
Immunization Shot How Often Dates Received
Medicine Minder
Write down the name of each medicine you take, the reason you take it, and
when you start and stop in the spaces below Add new medicines when you
get them You can show the list to your doctor and pharmacist You may want
to make copies of the blank form so you can use it again
|Name of |Reason Taken |Dosage/ |Date Started|Date Stopped |
|Medicine | |Milligrams | | |
| | | | | |
| | | | | |
| | | | | |
| | | | | |
| | | | | |
|
| | | | |
| | | | | |
| | | | | |
| | | | | |
| | | | | |
| | | | | |
| | | | | |
| | | | | |
Virginia Health Quality Center
This publication is provided by the Virginia Health Quality Center VHQC,
the advocate for patients and quality health care in Virginia If you are
a Medicare or Medicaid recipient, VHQC has valuable information available
to you at no charge Please contact us
wwwvhqcorg
1-800-545-3814
The information in this guide was developed by the Agency for Healthcare
Research and Quality AHRQ, part of the US Department of Health and
Human Services, in partnership with AARP, a nonprofit, nonpartisan
membership organization dedicated to making life better for people 50 and
over
For more information about
AHRQ, visit wwwahrqgov
For more information about AARP, call 1-800-424-3410 or visit wwwaarporg
The appearance of service marks or logos should not be construed as an
endorsement of any company or organization-or its services-that has been
granted permission to reprint this publication
Source:ideastations.org
