Keys to Good Health
To ensure good health, it is important to regularly check on how your body is doing. Following are some things we can all do to keep track of our health; these are the things that will help us prevent problems or catch issues before they become life-threatening.
Also, make sure to schedule regular check-ups with your personal physician.
Health Maintenance Guidelines
"How often should I visit my doctor?" It's a question asked often by healthy adults. These health maintenance guidelines have been prepared by Mills-Peninsula Health Services to help you understand how to schedule preventive medical care.
These are general guidelines, incorporating current research and the recommendations of the U.S. Preventive Task Force; your physician or your health plan may have different recommendations and guidelines.
>> Ages 0-17
>> Ages 18-39
>> Ages 40-49
>> Ages 50-70
>> Ages 71+
Back to top
Blood Pressure
Blood pressure is the force of blood against the walls of the arteries. Your blood pressure indicates the efficiency of your circulatory system and varies with age, gender, altitude, stress, smoking and exercise.
Systolic blood pressure is indicative of the force generated by the heart during the contraction phase. 120/80
Diastolic blood pressure is the pressure in the arterial system during the heart’s relaxation or filling phase. 120/80
High blood pressure, or hypertension, can lead to several life threatening situations such as stroke, heart disease or kidney failure.
Lifestyle changes such as an exercise program, maintaining ideal body weight, reducing stress and/or changing your diet are often all that is needed to keep your blood pressure under control.
Normal BP = 120/80
Prehypertension = 120-139 systolic or 80-89 diastolic
Hypertension = 140 or greater systolic 90 or greater diastolic according to source guidelines
Learn more about blood pressure testing...
Source: The 2003 “Seventh Report of the Joint Committee on Detection, Evaluation and Treatment of High Blood Pressure”, NIH, NHLI
Back to top
Body Mass Index (BMI)
The simplest way to examine body weight status is to calculate the body mass index (BMI). It examines body weight relative to height. As BMI increases, mortality from heart disease, cancer and diabetes also increases.
Click here to calculate your BMI.
Body Mass Index (BMI) is your weight in relation to your height.
How to calculate your BMI:
> Underweight: Below 18.5
> Normal: 18.25 - 24.9
> Overweight: 25.0 - 29.9
> Obesity: 30.0 and Above
BMI = (Weight (pounds) / Height (inches)2) x 703
Back to top
Cholesterol
Cholesterol is fat that is made by the body. It helps many parts of the body function normally. There are several reasons for high cholesterol levels. The body may make more cholesterol than it needs, or you may have inherited a tendency to make too much cholesterol. Dietary habits can also affect cholesterol levels. Total cholesterol measures all the cholesterol in your blood. High Density Lipoprotein (HDL) is the “good” cholesterol.
Total Cholesterol
Desirable: Less than 200
Borderline: 201 to 239
Refer to Doctor: 240 and above
HDL
Desirable:
Men: Above 40
Women: Above 50
Refer to Doctor:
Men: Less than 40
Women: Less than 50
TC/HDL
Desirable: 4.5 or less
Refer to Doctor: Above 4.5
Learn more about cholesterol testing...
Back to top
Nutrition
Nutrient-dense foods help women have healthy babies and may prevent osteoporosis, anemia and some cancers. Healthy eating is beneficial for weight loss, improves energy and prevents many chronic diseases. Follow these tips:
>> Eat whole grains daily, including whole wheat, brown rice, oatmeal, barley, millet and popcorn.
>> Go for bright green and orange vegetables, such as broccoli, kale, mustard greens, butternut squash and sweet potatoes.
>> Choose fresh fruit. Try mangos, blackberries, Finish: blueberries, strawberries, papayas and hybrid melons.
>> Obtain 1,000 to 1,500 milligrams of calcium daily through food or supplements.
>> Use fish, poultry, legumes, nuts and seeds for protein choices. Limit red meat.
>> Choose olive, canola or peanut oil for cooking. Use light tub cholesterol-lowering margarine as a spread.
>> Avoid trans fatty acids and saturated fats
>> Limit alcohol to one serving a day.
Learn more about healthy eating...
Back to top
