Eating Right

Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses -- such as diabetes, heart disease, and high blood pressure -- can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity (select for more information about physical activity). It is never too late to start eating right. Here are some helpful tips.

Eat a variety of foods, especially:

• Vegetables. Choose dark-green leafy and deep-yellow vegetables.
• Fruits. Choose citrus fruits or juices, melons, and berries.
• Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts.
• Whole grains, such as wheat, rice, oats, corn, and barley.
• Whole grain breads and cereals.

Eat foods low in fat, saturated fat, and cholesterol, especially:

• Fish.
• Poultry prepared without skin; lean meat.
• Low-fat dairy products.

Weight Control

Weighing too much or too little can lead to health problems. After age 45, many people gain too much weight. You can control your weight by eating healthy foods and being physically active. For more information, select the next section, "Physical Activity."

Ask your health care professional:

• What is a healthy weight for me?
• What are some ways I can control my weight?

Keep track of your weight. Use your personal prevention chart.

Physical Activity

Research shows that physical activity can help prevent at least six diseases: heart disease, high blood pressure, obesity (excess weight), diabetes, osteoporosis, and mental disorders, such as depression. Physical activity also will help you feel better and stay at a healthy weight. Research suggests that brisk walking can be just as good for you as an activity such as jogging. Try to do a total of 30 minutes of constant physical activity, such as fast walking, most days of the week.

Before you start being physically active:

• Talk with your doctor about ways to get started.
• Choose something that fits into your daily life, such as walking, gardening, raking leaves, or even washing windows.
• Choose an activity you like, such as dancing or swimming.
• Try a new activity, like biking.
• Ask a friend to start with you, or join a group.

Don't quit:

• Make time for physical activity, start slowly, and keep at it.
• If the weather is bad, try an exercise show on TV, watch an exercise tape in your home, walk in the mall, or work around the house.

Safe Sex

Menopause

Between ages 35 and 50, the levels of two female hormones, estrogen and progesterone, start to change. The shifting levels of hormones may cause you to skip periods, have irregular bleeding, or both. You may also have such symptoms as hot flashes, mood swings, sleep problems, and painful intercourse. Talk to your doctor about these changes and how to relieve them. You can still get pregnant during this time, so you may want to use some method of birth control.

Menopause occurs when you stop menstruating for good. Most women reach menopause in their late 40s or early 50s. If you have not had a period for at least 1 year, you are likely to be in menopause. At this point, your hormone levels drop so you are no longer producing eggs. Once this happens, there is no chance of becoming pregnant.

You can take a pill or use a skin patch that contains the hormones estrogen and progesterone to help relieve some symptoms of menopause. Taking these hormones is called hormone replacement therapy (HRT). HRT also may help keep your bones strong and prevent heart disease. But HRT also has risks -- it is not for everyone. Talk to your doctor to see whether HRT is right for you.

Osteoporosis

Osteoporosis is a condition in which the bones break easily. About 70 percent of fractures in people over the age of 45 are related to osteoporosis. Osteoporosis is more common in women than in men. The loss of hormones that occurs after women have gone through menopause causes their bones to become less dense, or thinner, and therefore more prone to breaking.

You can help prevent osteoporosis by:

• Doing weight-bearing exercises, such as walking, stair climbing, jogging, yoga, and lifting weights.
• Getting 1,000-1,300 mg of calcium per day (see below).
• Not smoking.
• Taking hormone replacement therapy (HRT).

Ask your health care provider:

• How can I get enough calcium?
• What medicines, such as HRT (for women), can help prevent osteoporosis?

A bone density test can help determine whether your bones are prone to breaking. But there is no evidence that a bone density test is needed for everyone. You may want to ask your health care provider if you should receive this test.

Injury Prevention

Following basic safety rules can prevent many serious injuries. Here is a checklist to follow to help keep you safe.

To help protect yourself when you are home:

• Use smoke detectors in your home. Remember to check the batteries every month. Change the batteries every year.
• If you keep a gun in your home, lock up the gun and the ammunition separately and keep them out of children's reach.

To help prevent falls:

• Make sure that hallways and stairwells are well lit.
• Remove or repair things that could make you trip, such as loose rugs, electrical cords, and toys.
• Put handrails and traction strips on stairways and in bathtubs.

To protect yourself when you are away from home:

• Always wear seat belts while in the car.
• Never drive after drinking alcohol.
• Always wear a safety helmet while riding a motorcycle or bicycle.
• Be alert for hazards in your workplace and follow all safety rules.

Taking Medicines

Getting information about the medicines you are taking is important for people of all ages. It will help you get the full benefits from your medicine. It will also help avoid problems such as taking too much or too little of a medicine. Taking medicine in the wrong way can make you worse instead of better. Here are some questions you may want to ask your doctor or pharmacist.

Alcohol and Other Drug Use

Abusing alcohol or using illegal drugs can cause serious medical and personal problems. Alcohol and drug abuse can lead to motor vehicle and other accidents, depression, and can cause problems with friends, family, and work. Drug use can cause heart and breathing problems. Alcohol abuse can cause liver and heart problems and throat and mouth cancer.

Advice on Alcohol and Other Drug Use:

• Don't use illegal (street) drugs of any kind, at any time.
• If you drink alcohol, limit the number of alcoholic drinks -- no more than one drink a day for women and two drinks a day for men.
• Do not drink alcohol before or while driving a motor vehicle or operating heavy machinery.
• If you have concerns about your alcohol or drug use, talk to your doctor.

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 doctor or other health care provider. Ask yourself the following questions, and if you print this page, place a checkmark next to each question for which the answer is "yes."

• ___ 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?

Smoking

Research shows that smoking causes more major diseases than any other personal habit. Some examples are cancers of the lung, mouth, bladder, and throat; heart and lung disease; and strokes. If you stop smoking, you can help avoid these diseases.

It is never too late to stop smoking. Half of all people who have ever smoked have quit.

When you are getting ready to quit:

• Pick a date to quit.
• Begin by not smoking in places where you spend a lot of time, such as at home or in the car.
• Get support and encouragement -- you may want to join a quit smoking program.
• Talk with your doctor about using nicotine replacement products such as gum, patch, nasal spray, or inhaler. Research shows that almost everyone can benefit from using these products.

Once you have quit:

• Don't try even one puff, and try to keep yourself away from all cigarettes.
• If you fail the first time, don't give up. Keep trying and learn from your experiences. Ask yourself what helped or did not help you in trying to quit.

Every time children and others you care about are around cigarette smoke, they breathe in poisons that can cause asthma or cancer. Please, don't expose others to secondhand smoke. Quit for them.

Overcoming Depression

Everybody feels "down" or "blue" at times. But, if these feelings are very strong or last for most of the day, nearly every day, they may be due to a medical illness called depression.

The good news is that depression can be treated. But first you have to know you have it.

People do not always know the warning signs of depression. Some of these signs are listed below. If you have four or more, be sure to talk to your doctor about depression. If you print out this list, place a checkmark next to each sign that you have.

Teeth and Gums

• Visit your dentist once or twice a year for checkups.
• Brush after meals with a toothbrush that has soft or medium bristles.
• Use toothpaste with fluoride.
• Use dental floss every day.
• Eat fewer sweets, especially between meals.
• Do not smoke or chew tobacco products.

Keep track of when you need your next dentist appointment. Use your personal prevention chart (PDF file for all charts, 26 KB).

Hearing

Hearing loss is one of the most common health problems. Because it doesn't cause pain and is not visible, many people refuse to admit that it exists.

Hearing loss increases after the age of 50. How can you tell if you have a hearing problem? You may have to strain to hear a normal conversation. Or you may find yourself turning up the volume of the TV and radio so loud that others complain.

Talk to your doctor or nurse about your hearing. They may suggest a hearing test. Hearing aids can often help you hear better.

Vision

People aged 45 and older are most affected by vision problems. By age 65, you should see an eye doctor for regular eye exams. Eyeglasses or contact lenses can improve your vision. Doctors also have other methods to improve your vision and prevent you from losing your sight.

Ask your doctor: How often do I need to have my eyes checked?

Keep track of when you need your next eye doctor appointment. Use your personal prevention chart (PDF file for all charts, 26 KB).

Glaucoma

After age 45, glaucoma becomes more common than it is earlier in life. It is a disease that can lead to problems seeing and even to loss of vision. Early treatment -- with medicine, surgery, or both -- can prevent or delay the serious vision problems caused by glaucoma.

You are more likely to get glaucoma, and you should see an eye doctor for a glaucoma test, if you:

• Have diabetes.
• Have a family history of glaucoma.
• Are over age 65.
• Are over age 40 and African American.

Blood Pressure

High blood pressure can lead to heart disease, stroke, and kidney disease. It is most common in African Americans and people over age 45.

Scientific evidence has shown that eating healthy foods and being active are two ways you can keep your blood pressure under control. For more information, see the sections "Eating Right" and "Physical Activity."

Some people need to take medicine to keep their blood pressure at healthy levels. If you take medicine, be sure to talk to your doctor about how to take it. Do not skip any doses of medicine.

Ask your doctor:

• How often should I have my blood pressure checked?
• What should my blood pressure be?

Keep track of your blood pressure. Use your personal prevention chart (PDF file for all charts, 26 KB).

Cholesterol

Too much cholesterol, which can clog your blood vessels, is a major cause of heart disease in men and women. Cholesterol levels start to increase in middle-aged men, in women just before menopause, and in people who have gained weight. The risk of heart disease starts to increase in middle-aged men and women.

Research shows that you can lower your cholesterol level and keep a healthy level by eating the right foods, losing extra weight, and being physically active. See the sections "Eating Right" on page 8 and "Physical Activity" on page 10 for more information. Your doctor or other health care provider may suggest you take medicine to lower your cholesterol.

Most experts recommend checking your cholesterol every 5 years. Your health care provider may suggest you have it checked more often, especially if your cholesterol is too high.

Ask your health care provider:

• How often should I have my cholesterol checked?
• What is a healthy cholesterol level for me?

If you have high cholesterol, talk with your doctor about a plan for lowering it.

Keep track of your cholesterol level. Use your personal prevention chart (PDF file for all charts, 26 KB).

Diabetes (High Blood Sugar)

Diabetes can lead to problems with vision, kidneys, and how well your blood circulates, especially to the lower legs and feet. Most people who have diabetes have type 2 diabetes, the kind that tends to come in middle age. Finding and treating diabetes early can cut your risk for these problems.

The chances of getting the most common type of diabetes -- type 2 diabetes -- increase once you reach age 45. Almost 1 in 5 people aged 65-74 has diabetes.

You may need a blood test for diabetes if you:

• Have a family member with diabetes.
• Are overweight.
• Have had diabetes during pregnancy.

Tuberculosis (TB)

TB is a growing problem in the United States, especially among older people. It is an infection that affects the lungs and eventually other parts of the body. This infection can be passed from one person to the next. It is treated more easily if caught early.

You are at greater risk for TB and may need a TB test (called a PPD) if you have:

• Been in close contact with someone who has TB.
• Recently moved from Asia, Africa, Central or South America, or the Pacific Islands.
• Kidney failure, diabetes, HIV, or alcoholism.
• Injected or now inject illegal drugs.

Breast Cancer

As women get older, their chances of getting breast cancer increase. In fact, most breast cancers occur in women over the age of 50.

Research shows that the best way to find breast cancer is to get a mammogram. This is an x-ray test that can find a breast cancer when it is so small that it cannot be felt. Most breast cancers are treated more easily when found early.

All women aged 50 and older should have a mammogram every 1 to 2 years. This recommendation is based on scientific evidence. Ask your doctor how often you need a mammogram. Make sure to tell your doctor if your mother or a sister has had breast cancer. If so, you may need to have mammograms more often than other women. Your doctor may also examine your breasts.

Ask your doctor: How often do I need a mammogram?

Keep track of your mammograms. Use your cancer test chart (PDF file for all charts, 26 KB).

Cancer of the Cervix

All sexually active women are at risk for cancer of the cervix. Most deaths from cancer of the cervix can be prevented if the cancer is found and treated early. A Pap test can find cancer of the cervix early -- while it's easier to cure. This simple test saves lives.

Based on scientific evidence, women need to have a Pap test every 3 years, some more often. Set a date with your doctor to get a Pap test.

Your doctor may suggest stopping Pap tests if:

• You are over age 65 and have had regular, normal Pap tests.
• You have had a hysterectomy.

Tell your doctor if you have had genital warts, a sexually transmitted disease (STD), multiple sex partners, or abnormal Pap tests. If so, you may need Pap tests more often than other women.

Ask your doctor: How often do I need a Pap test?

Keep track of your Pap tests. Use your cancer test chart (PDF file for all charts, 26 KB).

Colon Cancer

Colon cancer is the second leading cause of death from cancer. Older men and women are more likely to get colon cancer than those who are younger. But if caught early, colon cancer can be treated more easily. Effective tests are available to find colon cancer. However, many people do not take advantage of these tests.

Starting at age 50, you should have tests to detect colon cancer. This advice is based on scientific research. The tests you may have are:

1. Fecal Occult Blood Test -- To test for small amounts of blood in your stool. This test should be done yearly.
2. Sigmoidoscopy -- To look inside the rectum and colon using a small, lighted tube. Your doctor will do this in the office or clinic. This test should be done once every 5 to 10 years. Tell your doctor if you have had polyps or if you have family member(s) with cancer of the colon, intestine, breast, ovaries, or uterus. If so, you may need to be tested more often.

Ask your doctor: How often do I need these tests?

Keep track of your tests. Use your cancer test chart (PDF file for all charts, 26 KB).

Oral Cancer

Oral cancer includes cancers of the lip, tongue, pharynx, and mouth. Most oral cancers occur in people over age 40 who use tobacco or alcohol. People who are in the sun a lot also are at risk for cancer of the lip.

If you chew or smoke tobacco and drink a lot of alcohol, you may want your dentist to examine your mouth for signs of oral cancer during your regular dental checkup. You may also need to see your dentist more often.

Scientific evidence shows that you can help prevent oral cancer by not smoking and cutting back on the amount of alcohol you drink. If you are outdoors a lot, you should use a sunblock on your lips.

Ask your health care provider: How often should I get dental checkups?

Keep track of your dental visits. Use your personal prevention chart (PDF file for all charts, 26 KB).

Prostate Cancer

Prostate cancer is most common in men over age 50, in African Americans, and in men with a family history of prostate cancer.

Tests such as a rectal exam and PSA (prostate-specific antigen) blood test can help detect prostate cancer. Based on research, it is not yet clear whether these tests save lives.

Ask your doctor: What are the pros and cons of tests for prostate cancer?

Skin Cancer

Skin cancer is the most common type of cancer in the United States. Most skin cancers can be cured, especially if they are found and treated early.

You may need to have your doctor examine your skin if:

• You have many moles (large freckles).
• You have been in the sun a lot.

Ways to help prevent skin cancer:

• Limit the amount of time you spend in the sun, especially between the hours of 10:00 a.m. and 3:00 p.m.
• Wear clothing that protects you from the sun.

Influenza (flu) shots

Everyone over age 65 needs this every year.

You may need flu shots before age 65 if you:

• Have lung, heart, or kidney disease.
• Have diabetes.
• Have AIDS or are infected with HIV.
• Have cancer.
• Are a health care worker.

Keep track of the shots you receive. Use the shot charts (PDF file for all charts, 26 KB).

Pneumococcal (pneumonia) shot

Everyone needs this once at about age 65. If you have diseases of the lung, heart, or kidney; diabetes; HIV; or cancer, you may need this shot before age 65.

Keep track of the shots you receive. Use the shot charts (PDF file for all charts, 26 KB).

Tetanus-diphtheria shot

Everyone needs this every 10 years.

Keep track of the shots you receive. Use the shot charts (PDF file for all charts, 26 KB).

Hepatitis B shots

Discuss with your doctor whether you need hepatitis B shots.

Generally, you should receive hepatitis B shots if you:

• Or your partner have had other sexual partners within the last 6 months.
• Are a male and have had sex with another male.
• Have had a sexually transmitted disease (STD) within the last 6 months.
• Have injected illegal drugs.
• Are a health care worker who is often exposed to blood or blood products.
• Had blood transfusions between 1978 and 1985.

If you are traveling outside the United States, discuss with your doctor whether you need hepatitis B shots.