Women's Checklist for Healthy Living

1. Women's Checklist for Healthy Living

2. Overview of Presentation What We Know: • Physical health gold standards • Emotional health gold standards Individual Health Monitoring Memory Sheet

3. Physical Health Musts…what you need & when Recommended screening tests: Mammogram • Prevent breast cancer: have a mammogram every 1-2 years at age 40

4. Blood Pressure • Prevent high blood pressure: Have your blood pressure checked at least every x2 yrs. • High blood pressure is 140/90 or higher. DIABETICS: Try to aim for 130/80

5. Blood Tests • Prevent high cholesterol: have your cholesterol checked regularly starting at age 45

6. PAP Smear • Prevent cervical cancer: Have a PAP smear every 1-2 yrs if you: • Have ever been sexually active • Are between the ages of 21 & 65

7. Prevent Colon Cancer Colorectal cancer screening: Have a test for colorectal cancer starting as age 50.

8. Diabetes screening • Have a test for diabetes (capillary blood sugar) if you have high blood pressure or high cholesterol

9. Depression screening • Your emotional health is just as important as your physical health. If you have felt down,sad or hopeless over the past x2 weeks or have felt little to no interest or pleasure .. in doing things, you may be depressed. • Talk to your doctor.. You may be depressed

10. Osteoporosis: thinning of the bones • Bone mineral density (BMD) measurement is not recommended as a screening procedure for women under 65 years of age, nor as part of routine evaluation around the time of menopause. Source:http://www.bcguidelines.ca/gpac/guideline_bone_density.html#rec1 • Bone density test at 65 • If between 60-64 & weigh less than 154 lbs.. Speak with MD about being tested

11. STD’s (Sexually Transmitted Disease) • Screen for Chlamydia – if >25yrs & sexually active • <25 yrs.. Speak with MD about being tested for this & other STD’s

12. If you: Have had unprotected sex with multiple partners Are pregnant Have or have used injection drugs Exchange sex for money or drugs or have sex partners that do Have past or present sex partners who are HIV-infected, are bisexual or use injection drugs Are being treated for sexually transmitted diseases Had a blood transfusion between 1978 and 1985 HIV Screening

13. Protect yourself from the sun • This year tens of thousands of Canadians will develop skin cancer because of over exposure to UV (ultraviolet light). • Skin cancer is the most frequently diagnosed cancer in Canada. • Reduce sun exposure between 11 a.m. and 4 p.m. • Tanning parlours and sunlamps are not safe.

14. Sunscreen When you are in the sun, always remember SLIP, SLAP, SLOP: • SLIP on clothing to cover your arms and legs • SLAP on a wide-brimmed hat • SLOP on sunscreen (SPF 15 or higher)

15. Smoke Free Be a Non Smoker • Smoking causes about 30% of all cancer deaths in Canada. • Lung cancer is the leading cause of cancer death for men and women in Canada. • Smoking also increases your risk of developing cancers of the mouth, throat, larynx, cervix, pancreas, esophagus, colon, rectum, kidney and bladder.

16. Second Hand Smoke • Non-smokers exposed to second-hand smoke are also at higher risk of getting cancer and other lung diseases. • Health Canada estimates that more than 300 non-smokers die from lung cancer each year because of second-hand smoke. • If you are a smoker, quit. • If you are a non-smoker, avoid second-hand smoke.

17. Canada Food Guide Research suggests as much as one third of all cancers may be related to what we eatand drink.

18. Healthy Eating Habits…. • Eat 5-10 servings of vegetables & fruit per day • Choose high fibre, lower fat foods • Eat plenty of whole grain fibres • keep your dietary fat intake low.

19. Rules to Live By Stay at a Healthy Weight: • Try to balance calories from foods & beverages with calories you burn off by your activities. • To prevent gradual weight gain.. Make small decreases in food and beverage calories & increase physical activity

20. Rules to Live By Drink Alcohol Only in Moderation: Have no more than x1 drink per day A standard drink is:

21. 12 Steps to Emotional Wellness Please log onto the Web site below for more complete information on the following topics • Collect Friends • Enjoy Solitude • Get Fit • Seek Pleasure • Find a Passion • Plan for Problems • Seek Constructive Criticism • Take Healthy Risks • Manage Success Well • Don't Go It Alone • Write It Down • Protect Yourself from 'Energy Vampires' Source: http://www.medicinenet.com/emotional_wellness/article.htm

22. Now it is time for you!