Managing Your Health: Personal Health Guide Additional

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In the Spotlight

January 14, 2000

Managing Your Health: Personal Health Guide Additional Information
Part 2 of 4

Part 1 of 4: Managing Your Health: Personal Health Guide
Part 3 of 4: Managing Your Health: Child Health Guide
Part 4 of 4: Managing Your Health: Child Health Guide Additional Information

The second in our series of preventive heath guides to help you manage your health and put prevention into practice, presents important information on health guidance, including tobacco use, physical activity, nutrition, depression, safety, HIV and AIDS, family planning, and alcohol and other drug use for adults.

Use your PersonalMD Medical Record to help track your preventive care and to know when this care is needed.

Tobacco Use

Don't start smoking or using smokeless tobacco. If you do smoke, quit. It is the best thing you can do to stay healthy. Ask your health care provider to help you pick a date to quit and for advice on how to keep from starting again. Before trying to quit, stop smoking in places that you spend a lot of time (like at home or in the car).

Once you have quit, avoid smoking even one puff and try to keep yourself away from all cigarettes. Talk with your provider about things to do when you want a cigarette. If you fail the first time, don't give up. Keep trying and learn from your experience. Ask yourself what helped or did not help you in trying to quit. You can succeed and live a healthier and longer life.

If you have young children, your smoking may harm their health; if you quit, you will be helping them stay healthy, too.

Physical Activity

Being physically active will help you feel better and maintain a healthy weight. Regular physical activity helps to control your blood pressure and cholesterol, and strengthens your heart, muscles and bones. Even daily activities such as housework, walking, or raking leaves will help.

Pick activities that you enjoy, that fit into your daily routine, and that you can do with a friend or family member. Make time to exercise, start slow, and keep at it. Start with regular walking before choosing a more difficult activity. Try for a total of 30 minutes of physical activity most days of the week.

If you do not have a regular exercise program, talk with your health care provider about ways you can start one.

Nutrition

Eating the right foods will help you live a longer, healthier life. Many illnessessuch as diabetes, heart disease, and high blood pressurecan be prevented or controlled through a healthy diet. It is never too late to start eating right. Follow the simple guidelines below.

Dietary Guidelines for Americans:

Eat a variety of foods.
Balance the food you eat with physical activitymaintain or improve your weight.
Choose a diet with plenty of grain products, vegetables, and fruits.
Choose a diet low in fat, saturated fat, and cholesterol.
Choose a diet moderate in sugars.
Choose a diet moderate in salt and sodium.
If you drink alcoholic beverages, do so in moderation. (Moderation is no more than one drink daily for women and no more than two drinks daily for men.)

Depression

We all feel "down" or "blue" at times. However, if these feelings are very strong or last for a long time, they may be due to medical illnessdepression.

This illness can be treated, but is often not recognized by patients and health care providers. Some of the warning signs of depression are listed below. If you have four or more of these warning signs, be sure to talk to your provider about depression.

Warning Signs of Depression:

Feeling sad, hopeless, or guilty most of the time.
Loss of interest and pleasure in daily activities.
Sleep problems (either too much or too little).
Fatigue, low energy, or feeling "slowed down".
Problems making decisions or thinking clearly.
Crying a lot.
Changes in appetite or weight (up or down).
Thoughts of suicide or death.

Safety

Many serious injuries can be prevented by following basic safety rules. �Always wear safety belts while in the car.

Never drive after drinking alcohol.
Always wear a safety helmet while riding on a motorcycle or bicycle.
Use smoke detectors in your home. Change the batteries every year and check to see that they work every month.
If you choose to keep a gun in your home, make sure that the gun and the ammunition are locked up separately and are out of children's reach.
Keep the temperature of hot water less than 120 degrees Fahrenheit. This is especially important if there are children or older adults living in your home.
Prevent falls by older adults. Repair slippery or uneven walking services, improve poor lighting and install secure railings on all stairways.
Be alert for hazards in your workplace and follow all safety rules.

HIV and AIDS

AIDS (Acquired Immunodeficiency Syndrome) is a fatal disease that breaks down the body's ability to fight infection and illness. AIDS is caused by the human immunodeficiency virus (HIV). By preventing HIV infection, you can prevent AIDS. There is currently no cure for AIDS and no vaccine to prevent HIV infection.

Methods of Contraception and Percent Effectiveness with Proper Use

Reversible Methods

Medications

Implants (99%+)
Shots (99%+)
Birth Control Pills (97%)

Barrier Methods

Condoms (88%)
Diaphragms (82%)
Cervical Caps (64%-82%)

Spermicides (without condom)

Foams/Suppositories (79%)

Natural Family Planning

"The Rhythm Method" (80%)

Intrauterine Devices

(IUDS) (98%)

Permanent Methods

Sterilization

Vasectomy (99% +)
Tubal Ligation (99% +)

How Do You Get HIV?

People get HIV by coming into contact with the blood or body fluids (semen or vaginal fluid) of a person with HIV. This includes unprotected sexual intercourse and sharing needles. You cannot get infected with HIV from casual contact such as shaking hands or hugging.

How To Reduce Your Risk of Getting HIV

Do not have sex. Have sex with only one, mutually faithful, uninfected partner. Use a latex condom correctly every time you have sex. If you use drugs, do not share needles and syringes.

Family Planning

The birth of a child is a joyful event. However, having a child requires time and planning. If you are a sexually active man or woman and are not ready to have a child, you and your partner should use a reliable form of contraception. Some of the different methods of contraception are listed. Talk with your health care provider about the best method of contraception for you and how to use it properly.

Alcohol and Other Drug Use

Don't use illegal (street) drugs of any kind, at any time.
Use prescription drugs only as directed by a health care provider.
Use nonprescription drugs only as instructed on the label.
Tell your health care provider all of the medications you are currently taking.
If you drink alcohol, do so only in moderationno more than one drink daily for women and two drinks daily for men.
Do not drink alcohol before or while driving a motor vehicle
If you have concerns about your alcohol or drug use, talk to your health care provider.

Read the questions below. A "Yes" answer to any of the questions may be a warning sign that you have a drinking problem. Talk to your health care provider.

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?

Source: Agency for Healthcare Research and Quality (AHRQ), formerly the Agency for Health Care Policy and Research (AHCPR)

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