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Health
Promotion Recommendations
You will live a longer and healthier life if you take care of
yourself. Preventive medicine helps achieve and maintain better
health. The paragraphs below contain what we consider to be the
most important information you need to live a longer and healthier
life.
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| 1. |
Try to maintain ideal body weight. Being overweight increases
your death rate from heart disease, diabetes, some cancers and many
other illnesses. You are obese if your waist circumference is greater
than 35 inches as a female and greater than 40 inches as a male.
A more exact measure is the body mass index (BMI). The attached
table (the last page) can be used to calculate your BMI. In general,
a person age 35 or older is obese if the BMI is greater than or
equal to 27. For ages less than 35, a BMI greater than or equal
to 25 indicates obesity. We do not recommend fad diets. To lose
weight you must exercise more and modify your eating behavior. A
slow, steady weight loss of two pounds per week is better than rapid
weight loss. The only thing that has proven to work over the years
has been Weight Watchers, willpower, determination and increased
exercise. |
| 2. |
Exercise at least three times per week for at least 30
minutes. During this time you should attain a pulse rate equal to
70-75% of your "maximal heart rate" (maximal heart rate
is calculated by subtracting your age from 220: for example, a 35-year-old
male is 220 -35 = 185. Then, 70% of 185 = 130). One of the best
ways to exercise is to simply start walking. You don't have to go
to the gym. You don't have to make a big deal out of it. You just
have to consistently walk. More strenuous exercise is even more
helpful. If you are over age 40, it is important to get medical
clearance or discuss this with your doctor prior to beginning an
exercise program. |
| 3. |
Drink alcohol only in moderation. We recommend no greater
than two drinks per day. One drink per day has been shown to reduce
some cancer and heart attack risks. If you have a family history
of alcoholism you should avoid regular alcohol intake because your
chances of alcoholism are increased four-fold. Never, never, never
drink and drive. Positive answers to the following questions indicate
a potential problem with alcohol: 1. Have you ever had a problem
with alcohol use? 2. In the past year, have you ever drank (or used
drugs) more than you meant to? 3. Have you ever thought you needed
to cut down on your drinking or drug use during the past year? |
| 4. |
Do not smoke cigarettes. Smoking dramatically increases
your risk of cancer, heart attack, stroke, sudden death, ulcers,
mouth cancer and bladder cancer. It also increases the size and
number of facial wrinkles. Penis cancer is 400% more common in smokers.
Baldness is 63% more common in smokers. Chewing tobacco should be
avoided because it may cause oral cancer. There are medications
that can dramatically reduce your desire to smoke. They can make
it very easy to quit. Please ask us about this. It is much easier
than you think! |
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