1. Focus your efforts on things that matter.
In the aftermath of Sept. 11, Americans are concerned about new, real threats to their health and safety. Now, more than ever, it is important that we distinguish between risks that are real and can be reduced by our actions, and those that are theoretical, minimal or beyond our control.
While the risk of receiving an anthrax-laden letter is real, it is very small for the majority of people. It can be helpful to maintain a heightened alertness to strangely addressed mail, for example, but a panicked hoarding of anti-anthrax antibiotics will not be.
To make the best health choices, resolve to sift carefully through health advice and focus on the things that really matter.
2. Don't smoke.
If you don't smoke, don't start. If you do smoke, resolve to quit this year. Cigarette smoking is the No. 1 cause of preventable deaths in this country. Half of all lifelong smokers die of a smoking-related disease. So don't let another year go up in smoke.
3. Don't drive and drive.
Never drink and drive. Equally important, never ride as a passenger in a car driven by someone who has been drinking alcohol.
4. If you drink alcoholic beverages, moderate your intake.
Moderate drinking is OK for most adults. If you're middle-aged or older, it may even benefit your health by reducing your risk of heart disease.
What's moderate? For men age 65 and under, the limit is two drinks per day; for men over 65 and women of all ages, it's one drink per day.
5. Take your body to the shop for preventive maintenance.
Your car comes equipped with a maintenance schedule. So does your body. Health authorities recommend that all adults and children should have certain types of preventive care such as screening tests and immunizations on a regular schedule.
The timing of these services depends on your body's "model" and "mileage" (that is, your sex and age). For example, colon cancer screening is recommended for everyone over the age of 50.
If you haven't been taking routine care of your body (or your child's body), resolve to make an appointment with your doctor this year to find out what preventive services are recommended. Follow up by getting the necessary tests and immunizations.
6. Eat a healthy diet. Handle foods safely. Avoid obesity.
The keys to good nutrition are variety, moderation and balance. There are no "good" or "bad" foods but there certainly are "good" and "bad" diets.
Many people worry about hypothetical hazards from traces of pesticides or other chemical residues in food, while paying too little attention to more important food-related risks. One of the most important of these risks is contamination by microorganisms.
To keep foods safe, follow these four principles:
Clean: Wash hands and surfaces often.
Separate: Don't cross-contaminate.
Cook: Cook to proper temperatures.
Chill: Refrigerate promptly.
Obesity is another important food-related health issue. Excess weight is associated with increased risks of heart disease, diabetes, high blood pressure, stroke, arthritis, gallbladder disease and some types of cancer.
To obtain or maintain a healthy weight, experts recommend that you eat a balanced diet, reduce your total calorie intake, eat less fat and exercise regularly.
7. Exercise regularly with caution.
Regular exercise will help you control your weight, improve your overall health and reduce your risk of medical problems such as heart disease and osteoporosis. To get the most benefit, you should exercise for at least 20 minutes three times a week.
When you exercise, make sure to take all the safety precautions that are recommended for the activities that you choose. It's especially important to always wear a helmet while cycling or skating. Although exercise is beneficial for almost everyone, it's best to consult a doctor to learn what level and types of physical activities are safe for you.
8. Protect yourself against AIDS and other sexually transmitted diseases.
The best ways to do this:
Never use a nonsterile needle to inject anything into your body.
Abstain from sex or have sex only with an uninfected partner in a mutually monogamous relationship.
If you choose to have multiple sex partners (or your partner does), you can reduce your risk of AIDS and other sexually transmitted diseases in the following ways:
Ask all prospective sexual partners to be tested for sexually transmitted infections.
Use condoms properly and consistently.
Avoid sexual intercourse with people who engage in high-risk behaviors such as unprotected sex or intravenous drug use.
9. Evaluate alternative practices with your doctor.
More than 40 percent of Americans use some kind of alternative therapy, such as herbal medicine, massage, chiropractic or aromatherapy. Some people think alternative practices are harmless, but this isn't necessarily true especially for people with special medical concerns.
For example, people with Parkinson's disease should never take the herb kava because it can worsen their disease symptoms. People with osteoporosis should not receive chiropractic therapy because the manipulation could cause a fracture.
Even if an alternative therapy isn't dangerous in itself, it can be harmful if you use it as a substitute for proper medical care. Always discuss alternative treatments with your doctor before you start.
10. Use automobile safety devices every time.
Seat belts save more than 10,000 lives a year in the United States. This year, resolve that everyone in your car will be buckled into the proper restraint every time. That means seat belts for adults, booster seats (in the rear seat) for older children and properly installed safety seats (in the rear seat) for younger children and infants.
11. Protect your dental health.
You know that you can help keep your teeth healthy by brushing and flossing, getting regular dental care, using fluoride as recommended by your doctor or dentist, eating balanced meals and limiting snacks.
But here's something you may not know: More than 2 million teeth are knocked out every year, many of them by sports-related injuries. Many of these injuries could be avoided by wearing a mouth protector. So if you play sports that involve a risk of mouth injury, resolve to wear a mouthguard every time.
12. Install and maintain a working smoke detector.
Smoke detectors save lives. But if they're not working, they won't protect you. The American Red Cross recommends that you test your smoke detectors once a month, replace the batteries at least once a year and replace the detectors themselves every 10 years.
Plan at least two escape routes from every room in your home and make sure that all family members know how to use them.
Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.
No comments
Commenting is turned off for this story.