Get Tested for Breast Cancer

9 Get Tested for Breast Cancer Screening Tests, Breast and Ovarian Health Conditions and Diseases, Women 4/25/2013 3:45:44 PM http://www.healthfinder.gov/HealthTopics/glmedia/icons/gettestedforbreastcancer.jpg woman smiling http://healthfinder.gov/HealthTopics/Category/doctor-visits/screening-tests/get-tested-for-breast-cancer Get Tested for Cervical Cancer http://healthfinder.gov/HealthTopics/Category/doctor-visits/screening-tests/get-tested-for-cervical-cancer topic Get Screened http://healthfinder.gov/HealthTopics/Category/doctor-visits/screening-tests/get-screened topic Mammograms: Questions for the doctor http://healthfinder.gov/HealthTopics/Category/doctor-visits/talking-with-the-doctor/mammograms-questions-for-the-doctor tool Menopause: Questions for the doctor http://healthfinder.gov/HealthTopics/Category/doctor-visits/talking-with-the-doctor/menopause-questions-for-the-doctor tool Genetic Testing for Breast and Ovarian Cancer: Questions for the doctor http://healthfinder.gov/HealthTopics/Category/doctor-visits/talking-with-the-doctor/genetic-testing-for-breast-and-ovarian-cancer-questions-for-the-doctor tool Get Your Well-Woman Visit Every Year http://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/sexual-health/get-your-well-woman-visit-every-year topic

The Basics A mammogram can help your doctor find breast cancer early. You have a better chance of surviving breast cancer if it’s found early. Mammograms can help find breast cancer early. You have a better chance of surviving breast cancer if it’s found and treated early. <ul > <li>Women ages 40 to 49: Talk with your doctor about when to start getting mammograms and how often you need them.</li> <li>Women ages 50 to 74: Get mammograms every 2 years. Talk with your doctor to decide if you need them more often.</li> </ul>What is a mammogram? A mammogram is an x-ray of the breast. Mammograms use a very low level of x‑rays, which are a type of radiation. A mammogram is very safe. When you get mammograms, the nurse will place your breasts, one at a time, between 2 plastic plates and take pictures of them. Mammograms may be uncomfortable for some women, but they don’t hurt. It takes only about 20 minutes to get mammograms. What if the doctor finds something wrong with my breast? Mammograms let the doctor or nurse look for small lumps inside your breast. If a lump is found, the doctor or nurse will do other tests to find out if it’s cancer. The doctor or nurse may take a small bit of tissue from the lump for testing. This is called a biopsy (“BY-op-see”).What is breast cancer? Abnormal cells in the breast can turn into cancer. Breast cancer can spread to other parts of the body.About 1 in 8 women born today in the United States will get breast cancer at some time during her life. After skin cancer, breast cancer is the most common kind of cancer in women. The good news is that many women can survive breast cancer if it’s found and treated early.Talk with your doctor or nurse if you notice any of these changes:<ul><li>A lump in the breast</li><li>A change in size, shape, or feel of the breast</li><li>Fluid (called discharge) coming out of a nipple</li></ul>Visit these Web sites to learn more:<ul><li><a href="http://www.nlm.nih.gov/medlineplus/tutorials/breastcancer/htm/index.htm" >Breast Cancer Presentation</a></li><li><a href="http://www.cancer.gov/cancertopics/wyntk/breast" >What You Need To Know About Breast Cancer</a></li></ul>

Take Action! Call your doctor or clinic today to schedule a mammogram. Find out when and how often to get mammograms.Talk with your doctor. For women age 40 or older, talk with your doctor about when to start getting mammograms and how often to get them.If you are a woman ages 50 to 74, talk with your doctor about getting mammograms every 2 years. You may choose to start getting mammograms earlier or to get them more often. Together, you and your doctor can decide what’s best for you.<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=31">Use these questions to start a conversation with your doctor about mammograms</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=51">Tell your doctor if anyone in your family has had breast or ovarian cancer</a>.</li><li>If you have a family history of breast or ovarian cancer, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=55">use these questions to talk with your doctor about genetic testing</a>.</li><li>Ask about ways you may be able to help lower your breast cancer risk.</li></ul>What about cost? Mammograms are covered for women over age 40 under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get mammograms at no cost to you.Check with your insurance company to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.You can still get mammograms even if you don’t have private insurance.<ul ><li><a href="http://apps.nccd.cdc.gov/dcpc_Programs/default.aspx?NPID=1" >Find a program near you that offers free or low-cost mammograms</a>.</li><li><a href="http://www.medicare.gov/coverage/mammograms.html" >Find out how often Medicare pays for mammograms</a>.</li></ul>Get support. Use these tips to get support when you get mammograms.<ul ><li>Talk with other women who have had mammograms to learn more about what to expect.</li><li>When you go to the doctor for mammograms, ask a family member or friend to go with you.</li></ul>Make sure to ask when you will get your mammogram results. When you get the results, ask the doctor or nurse to <a href="http://www.cancer.gov/cancertopics/screening/understanding-breast-changes/page6" >explain what the results mean</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=98">Get your well-woman visit every year</a>. Talk to your doctor or nurse about other important screenings and services to help you stay healthy.

Start Today: Small Steps <ul><li><a href="http://www.cancer.gov/cancertopics/screening/understanding-breast-changes/page3">Tell your doctor if either of your breasts looks or feels different</a>.</li><li><a href="http://www.cdc.gov/features/familyhealthhistory/">Gather your family medical history</a>. </li><li>Talk with your doctor about when to have your next mammograms.</li></ul>

The Basics Check your blood pressure at least every 2 years starting at age 18. Check your blood pressure at least every 2 years starting at age 18. It’s important to check your blood pressure often, especially if you are over age 40.High blood pressure is the same as hypertension. Hypertension (“hy-puhr-TEHN-shun”) is the medical term for high blood pressure. High blood pressure has no signs or symptoms. The only way to know if you have high blood pressure is to get tested.By taking steps to lower your blood pressure, you can reduce your risk of heart disease, stroke, and kidney failure. Lowering your blood pressure can also help you live a longer, healthier life.What is blood pressure? Blood pressure is how hard your blood pushes against the walls of your arteries when your heart pumps blood.Arteries are the tubes that carry blood away from your heart. Every time your heart beats, it pumps blood through your arteries to the rest of your body.How can I get my blood pressure checked? To test your blood pressure, the nurse or doctor will put a cuff around your upper arm and pump up the cuff with air until it feels tight.This usually takes less than a minute. The doctor or nurse can tell you what your blood pressure numbers are right after the test is over.You can also check your own blood pressure with a blood pressure machine. You can find blood pressure machines in malls, pharmacies, and grocery stores.What do blood pressure numbers mean? A blood pressure test measures you how hard your heart is working to pump blood through your body.Blood pressure is measured with 2 numbers. The first number is the pressure in your arteries when your heart beats. The second number is the pressure in your arteries between each beat, when your heart relaxes.Compare your blood pressure to these numbers:<ul ><li>Normal blood pressure is lower than 120/80 (said “120 over 80”).</li><li>High blood pressure is 140/90 or higher.</li><li>Blood pressure that’s between normal and high (for example, 130/85) is called prehypertension (“PREE-hy-puhr-tehn-shun”), or high normal blood pressure.</li></ul>Am I at risk for high blood pressure? One in 3 Americans has high blood pressure. Most Americans over age 40 are at risk.You may be at extra risk for high blood pressure if you:<ul ><li>Are overweight or obese</li><li>Smoke</li><li>Have a family history of high blood pressure</li><li>Eat foods high in sodium (salt)</li><li>Get less than 30 minutes of activity on most days</li><li>Drink more than a moderate amount of alcohol (2 drinks a day for men or 1 drink a day for women)</li></ul><a href="http://www.nhlbi.nih.gov/health/health-topics/topics/hbp/atrisk.html" >Learn more about what could put you at risk for high blood pressure</a>.What if I have high blood pressure? If you have high blood pressure, talk to your doctor.Take these steps to lower your blood pressure:<ul><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy foods</a> that are low in saturated fat and sodium (salt).</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Be active</a> – Aim for 2 hours and 30 minutes a week of moderate aerobic activity.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=25">Lose weight</a> by eating healthy and getting active.</li></ul>Small changes can add up. For example, losing just 10 pounds can lower your blood pressure by several points. Some people may need medicine to control their blood pressure.Learn more about managing high blood pressure:<ul ><li><a href="http://www.nhlbi.nih.gov/hbp/treat/question.htm" >Print out this list of questions to ask your doctor about blood pressure</a>.</li><li><a href="http://www.nhlbi.nih.gov/hbp/treat/treat.htm" >Check out this guide to lowering high blood pressure</a>.</li></ul>

Take Action! If you smoke, take steps to quit. Smoking increases your chances of having high blood pressure. Find out your blood pressure as soon as possible. If you have high blood pressure, take steps to protect your health.Check your blood pressure regularly. Many shopping malls, pharmacies, and grocery stores have blood pressure machines you can use. Most of these machines don’t cost any money.<ul ><li><a href="http://www.mayoclinic.com/health/high-blood-pressure/HI00016/METHOD=print" >Get tips on checking your blood pressure at home</a>. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/hbp/hbpwallet.pdf" >Print this tool to keep track of your blood pressure [PDF - 663 KB]</a>.</li></ul>You can also have a doctor or nurse check your blood pressure.What about cost? Blood pressure testing is covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance, you may be able to get your blood pressure checked by a doctor or nurse at no cost to you.Check with your insurance provider to find out what's included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Eating less sodium (salt) can lower your blood pressure. Look for foods that say “low sodium,” “reduced sodium,” or “no salt added.”When you go food shopping, <a href="http://www.nhlbi.nih.gov/hbp/prevent/sodium/lflabel.htm" >check the Nutrition Facts label for the Daily Value (DV) of sodium</a>. Choose foods with 5% or less of the DV (Daily Value) of sodium. Foods with a DV of 20% or more are high in sodium.Eating more potassium can also help lower your blood pressure. Good sources of potassium include potatoes, cantaloupe, bananas, beans, and yogurt.Get more tips to:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=57">Reduce the sodium (salt) in your diet</a></li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=58">Shop for low sodium foods</a></li><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/h_eating/tips.htm" >Make healthier meals</a></li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Regular physical activity can reduce your risk of high blood pressure. Aim for 2 hours and 30 minutes a week of moderate activity, like:<ul><li>Walking fast</li><li>Dancing</li><li>Riding bikes</li><li>Swimming</li><li>Aerobics</li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">Quit smoking</a>. Smoking increases your chance of having high blood pressure. <a href="http://www.smokefree.gov/quit-guide.aspx" >Get tips to quit</a> – for good.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=16">Drink alcohol only in moderation</a>. This means no more than 2 drinks a day for men or 1 drink a day for women.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicID=45">Manage your stress</a>. Managing stress can help prevent and control high blood pressure. Deep breathing and meditation are good ways to relax and manage stress.

Start Today: Small Steps <ul><li><a href="http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/The-Scoop-on-Sodium-Quiz_UCM_303316_Article.jsp" >Take this quiz to test your knowledge about sodium and blood pressure</a>. </li><li>Eat fresh fruit for dessert.</li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/recipes.htm">Get recipes for cooking the heart-healthy way</a>. </li></ul>

The Basics You can help prevent cervical cancer by getting regular screening tests (called Pap tests) and follow-up care. You can help prevent cervical cancer by getting regular screening tests (called Pap tests) and follow-up care. A Pap test (sometimes called a Pap smear) is done in a doctor’s office or clinic.Most deaths from cervical cancer could be prevented by regular Pap tests. A Pap test can find abnormal (changed) cells before they turn into cancer. Pap tests can also find cervical cancer early, when it usually can be cured.How often do I need to get tested? Women ages 21 to 29 need a Pap test every 3 years.Women ages 30 to 65 need to get screened every 3 or 5 years, depending on how they are tested. <ul ><li>If your doctor or nurse gives you just a Pap test, get screened every 3 years.</li><li>If your doctor or nurse gives you a Pap test and an HPV test, get screened every 5 years.</li></ul>If you are age 66 or older, ask your doctor if you need to get tested for cervical cancer.What happens during a Pap test? A Pap test takes about 2 to 5 minutes. It may feel uncomfortable, but a Pap test doesn’t hurt.While you lie on the exam table, the doctor or nurse will put a medical tool (called a speculum) into your vagina, opening it to see the cervix. She will use a special brush to collect a few cells from the cervix. These cells are sent to a lab to be checked by an expert.The doctor or nurse will also do a pelvic exam to check the uterus, ovaries, and other organs.<div ><img alt="Picture of a woman's lower reproductive organs including the fallopian tubes, ovaries, uterus, vagina, and cervix. The cervix connects the uterus - or womb - to the vagina." src="http://healthfinder.gov/HealthTopics/ContentImages/cerv_cancer.gif" /><div >The cervix connects the uterus (or womb) to the vagina.</div> What is cervical cancer? Cervical cancer is cancer of the uterine cervix, which is the lower, narrow part of the uterus (or womb). The cervix connects the uterus to the vagina.Abnormal cells in the cervix can turn into cancer if they aren’t found early and treated. Cervical cancer is most common in women over age 30.Learn more about cervical cancer and screening:<ul ><li><a href="http://www.cdc.gov/cancer/cervical/pdf/cervical_facts.pdf" >Cervical Cancer [PDF - 897 KB]</a></li><li><a href="http://www.cancer.gov/cancertopics/pdq/screening/cervical/patient/allpages" >Cervical Cancer Screening</a></li></ul></div>

Take Action! Call a doctor’s office or health clinic to schedule a Pap test. Take these steps to help prevent cervical cancer.Schedule your Pap test. Call a doctor’s office or local health clinic to schedule your Pap test and pelvic exam.What about cost? Testing for cervical cancer is covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get tested at no cost to you.<ul ><li>If you have private insurance, check with your insurance provider to find out what’s included in your plan. Ask about the Affordable Care Act.</li><li>If you don’t have insurance, <a href="http://apps.nccd.cdc.gov/dcpc_Programs/default.aspx?NPID=1" >find a program near you that offers free or low-cost Pap tests</a>.</li><li>If you have Medicare, <a href="http://www.medicare.gov/coverage/pap-tests-pelvic-exams-screening.html" >find out how often Medicare covers Pap tests and pelvic exams</a>.</li></ul><a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Get ready for your Pap test. Try to schedule your Pap test for a time when you won’t have your period. For 2 days before your test, doctors recommend that you don’t: <ul > <li>Use tampons</li> <li>Have sex</li> <li>Use birth control creams, foams, or jellies</li> <li>Douche (rinse the vagina with water or other liquid)</li> </ul> <a href="http://www.womenshealth.gov/publications/our-publications/fact-sheet/pap-test.cfm#m" >Get help understanding your Pap test result</a>.Lower your risk of cervical cancer. A major cause of cervical cancer is HPV (human papillomavirus). HPV is the most common STD (sexually transmitted disease).Some types of HPV can cause genital warts or anal cancer. Other types of HPV can cause cervical cancer.You are at higher risk of getting HPV if you:<ul ><li>Started having sex before age 18</li><li>Have unprotected sex</li><li>Have many different sex partners</li><li>Have a sex partner who has other sex partners</li></ul>Check out these Web sites for more information on HPV:<ul><li><a href="http://www.cdc.gov/std/HPV/STDFact-HPV.htm" >HPV Infection</a></li><li><a href="http://womenshealth.gov/publications/our-publications/fact-sheet/human-papillomavirus.cfm" >HPV and Genital Warts</a></li></ul>Get the HPV vaccine. Doctors recommend that women age 26 and younger get the HPV vaccine. The vaccine protects against the types of HPV that cause cervical cancer and genital warts. <a href="http://www.cdc.gov/hpv/vaccine.html" >Find out more about the HPV vaccine</a>.Girls and boys can get the HPV vaccine, too. If you have kids, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=53">ask their doctor about the HPV vaccine</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=98">Get your well-woman visit every year</a>. Talk to your doctor or nurse about other important screenings and services to help you stay healthy.

Start Today: Small Steps <ul><li><a href="http://www.cancer.gov/cancertopics/screening/pap-tests-cervical-health">Check out these frequently asked questions about Pap tests</a>.</li><li>If you are under age 27, ask your doctor about getting the HPV vaccine.</li><li><a href="http://www2c.cdc.gov/podcasts/player.asp?f=9246" >Listen to this podcast about getting a Pap test</a>.</li></ul>

The Basics High cholesterol doesn’t have any signs or symptoms. That’s why it’s important to get your cholesterol checked. Too much cholesterol (“koh-LEHS-tuh-rahl”) in your blood can cause heart disease or a heart attack. You could have high cholesterol and not know it.The good news is that it’s easy to get your cholesterol checked. And if your cholesterol is high, you can take steps to control it.Who needs to get their cholesterol checked?<ul ><li>Men age 35 and older</li><li>Men under age 35 who have heart disease or risk factors for heart disease</li><li>Women who have heart disease or risk factors for heart disease</li></ul>How do I know if I have risk factors for heart disease? Risk factors for heart disease include:<ul><li>A family history of early heart disease</li><li>Hardening of the arteries (atherosclerosis)</li><li>Smoking</li><li>Diabetes</li><li>High blood pressure</li><li>Obesity</li></ul>Talk to your doctor or nurse about your risk factors for heart disease. Ask about getting your cholesterol checked.How do I check my cholesterol? Ask your doctor or nurse for a blood test called a lipid profile to measure your cholesterol levels.A small sample of blood will be taken from your finger or arm. Usually you can’t eat or drink anything (except water or sugar-free drinks) for 9 to 12 hours before the test.How often do I need to get my cholesterol checked? The general recommendation is to get your cholesterol checked every 5 years. Some people need to get it checked more or less often. Talk to your doctor about what’s best for you.What do the numbers mean? Your lipid profile will measure 4 things.Total cholesterol A total cholesterol level under 200 is good.HDL cholesterol This is the good type of cholesterol that lowers your risk for heart disease.<ul ><li>An HDL cholesterol level over 60 helps protect against heart disease.</li><li>An HDL cholesterol level under 40 is a major risk factor for heart disease.</li></ul>LDL cholesterol This is the bad type of cholesterol that can block your arteries.<ul ><li>If you are at low risk for heart disease, having LDL cholesterol under 160 is good.</li><li>If you have heart disease, diabetes, or a history of stroke, keep your LDL cholesterol under 100.</li><li>For most other people, having LDL cholesterol under 130 is good.</li></ul>Triglycerides (“try-GLIH-suh-rydz”) Triglycerides are a type of fat in your blood. Keep this number under 150.<a href="http://www.nhlbi.nih.gov/health/health-topics/topics/hbc/diagnosis.html" >Find out more about getting your cholesterol checked</a>.What is cholesterol? Cholesterol is a waxy substance (material) that is naturally found in your body.Your body needs cholesterol to do important things, like make hormones and digest fatty foods. Your body makes all of the cholesterol it needs. Cholesterol is also in some foods, like egg yolks, fatty meats, and regular cheese.If you have too much cholesterol in your body, it can build up inside your blood vessels and make it hard for blood to flow. Over time, this can lead to heart disease and heart attack.What could raise my cholesterol levels? Many things can lead to too much cholesterol in your body, like:<ul ><li>Family history – high cholesterol can run in families.</li><li>Age – as you get older, your cholesterol levels go up.</li><li>Weight – being overweight or obese.</li><li>Eating habits – eating too much saturated fat, trans fat, and cholesterol.</li><li>Physical activity – not getting enough physical activity.</li></ul>There are no signs or symptoms of high cholesterol. That’s why it’s so important to get your cholesterol levels checked.What if I have high cholesterol? You can lower your cholesterol to help reduce your risk of heart disease and live a longer, healthier life. That’s why it’s so important to find out your cholesterol levels as soon as possible.As your cholesterol level gets higher, so does your risk of heart disease. Take these steps to lower your cholesterol:<ul ><li>Eat foods low in saturated fat, trans fat, and cholesterol.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=25">Watch your weight</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">If you smoke, quit</a>.</li></ul>Ask your doctor if you also need a special diet or medicine to help lower your cholesterol.To learn more, <a href="http://www.nlm.nih.gov/medlineplus/tutorials/managingcholesterol/htm/index.htm" >watch this short presentation on managing cholesterol</a>.

Take Action! Get more active to help manage your cholesterol. Find out what your cholesterol levels are. If your cholesterol is high, you can take steps to manage it.Make an appointment to get your cholesterol checked. Call your doctor’s office or health center. Schedule a time to get a blood test. Be sure to ask for a complete lipid profile.Remember not to eat or drink anything (except water or sugar-free drinks) for 9 to 12 hours before the test.<a href="http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_305550.pdf" >Print these questions to ask your doctor about cholesterol [PDF - 121 KB]</a>. What about cost? Cholesterol testing is covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get your cholesterol checked at no cost to you.<ul ><li>Check with your insurance provider to find out about your coverage for cholesterol testing. Ask about the Affordable Care Act.</li><li>You can still get your cholesterol checked even if you don’t have insurance. To learn more, <a href="http://findahealthcenter.hrsa.gov/Search_HCC.aspx" >find a health center near you</a>.</li></ul><a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Keep track of your cholesterol levels. Remember to ask your doctor for your cholesterol levels each time they are measured. <a href="http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_308766.pdf" >Write the levels down on this chart [PDF - 110 KB]</a> to keep track of your progress.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Change your diet to help lower your cholesterol. This shopping list can help you <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=2">find heart healthy foods</a>. Try to:<ul ><li>Eat less saturated fat, which comes from animal products (like regular cheese, fatty meats, and dairy desserts) and tropical oils (like palm, palm kernel, and coconut oil).</li><li>Stay away from trans fats, which may be in foods like cakes, cookies, stick margarines, and fried foods.</li><li>Limit foods that are high in cholesterol, including egg yolks, fatty meats, and organ meat (like liver and kidney).</li><li>Choose low-fat or fat-free milk, cheese, and yogurt.</li><li>Eat more foods that are high in fiber, like oatmeal, oat bran, beans, and lentils.</li><li>Eat more vegetables and fruits.</li></ul><a href="http://hp2010.nhlbihin.net/healthyeating/Default.aspx" >Try these heart healthy recipes and tips</a> to keep your cholesterol levels in check.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Exercising regularly can help you lose weight, lower your LDL (bad) cholesterol, and raise your HDL (good) cholesterol. Aim for 2 hours and 30 minutes a week of moderate activity, such as:<ul><li>Walking fast</li><li>Swimming</li><li>Aerobics</li></ul><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active_brief.pdf" >Get more tips on protecting your heart with physical activity [PDF - 426 KB]</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">Quit smoking</a>. Quitting smoking will help lower your cholesterol. If you smoke, make your plan to quit today. Call 1-800-QUIT-NOW (1-800-784-8669) for free support and to set up your quit plan.

Start Today: Small Steps <ul><li><a href="http://www.healthcalculators.org/calculators/cholesterol.asp" >Use this cholesterol calculator to measure your risk of heart disease</a>. </li><li>Call your doctor to schedule a cholesterol test.</li><li><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html">Get tips for making healthy choices while eating out</a>.</li></ul>

The Basics Get tested regularly for colorectal cancer starting at age 50. All it takes is a special exam (called a screening). If you are age 50 or older, get tested regularly for colorectal (“koh-loh-REK-tuhl”) cancer. All it takes is a visit to the doctor to have a special exam (called a screening).You may need to get tested before age 50 if colorectal cancer runs in your family. Talk with your doctor.How often should I get screened? How often you get screened will depend on your risk for colorectal cancer. It will also depend on which screening test is used.There are different ways to test for colorectal cancer. Some tests are done every 1 to 2 years. Other tests are done every 5 to 10 years. Your doctor can help you decide which test is right for you and how often to get screened.Most people can stop getting screened after age 75. Talk with your doctor.What happens during the test? There are different kinds of tests used to screen for colorectal cancer. Some tests you can do at home, such as a fecal occult blood test (FOBT). Other tests, such as a colonoscopy, must be done in a clinic or hospital.You may need to drink only clear liquids (like water or plain tea) the day before your test and use laxatives to clean out your colon. Your doctor will tell you how to get ready for your test.Does it hurt? Some people find the tests for colorectal cancer to be uncomfortable. Most people agree that the benefits to their health outweigh the discomfort.<div ><img alt="Picture of the colon, the part of the large instestine attached to the rectum." src="http://healthfinder.gov/HealthTopics/ContentImages/col_cancer.gif" /><div >The colon is the longest part of the large intestine. The rectum is the last part of the large intestine. </div></div>What is colorectal cancer? Cancer of the colon or rectum is also called colorectal cancer. Like other types of cancer, colorectal cancer can spread to other parts of your body.To learn more about colorectal cancer, visit these Web sites:<ul ><li><a href="http://www.cancer.gov/cancertopics/wyntk/colon-and-rectal" >What You Need to Know About Cancer of the Colon and Rectum</a></li><li><a href="http://nihseniorhealth.gov/colorectalcancer/toc.html" >Colorectal Cancer</a></li></ul>Am I at risk for colorectal cancer? People over the age of 50 are at the highest risk of developing colorectal cancer. Other risk factors are:<ul ><li>Polyps (growths) inside the colon</li><li>Family history of colorectal cancer</li><li>Smoking</li><li>Obesity</li><li>Lack of physical activity</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/health-conditions-and-diseases/heart-health/drink-alcohol-only-in-moderation">Drinking too much alcohol</a></li><li>Health conditions, such as Crohn’s Disease, which causes chronic (ongoing) inflammation (swelling) of the intestines</li></ul><a href="http://www.cancer.gov/colorectalcancerrisk/Default.aspx" >Use this calculator to find out your risk of colorectal cancer</a>.Take control – act early. If you act early, you have a good chance of preventing colorectal cancer or finding it when it can be treated more easily.<ul ><li>If your doctor finds polyps inside your colon during testing, these growths can be removed before they become cancer.</li><li>If you find out you have cancer when you are tested, you can take steps to treat it right away.</li></ul>

Take Action! Talk to other people who have been tested to learn what to expect. The best way to prevent colorectal cancer is to get tested starting at age 50.Talk with your doctor about getting screened. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=41">Print these questions for your doctor about colorectal cancer screening</a>. Take them to your next checkup.What about cost? Screening for colorectal cancer is covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get screened at no cost to you.<ul ><li>If you have Medicare, <a href="http://www.medicare.gov/coverage/colorectal-cancer-screenings.html" >find out about Medicare coverage for different colorectal cancer tests</a>.</li><li>If you have private insurance, check with your insurance provider to find out what’s included in your plan. Ask about the Affordable Care Act.</li><li>If you don’t have insurance, you can still get important screening tests. To learn more, <a href="http://findahealthcenter.hrsa.gov/Search_HCC.aspx" >find a health center near you</a>.</li></ul><a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Get support. If you are going to the doctor for a colorectal cancer test, get support. <ul > <li>Ask a family member or friend to go with you. </li> <li>Talk with other people who have been screened to learn what to expect. </li> <li><a href="http://www.cdc.gov/cancer/colorectal/basic_info/stories.htm" >Read real people’s stories about colorectal cancer screening</a>. </ul> Give support. Do you know someone age 50 or older who hasn’t been tested for colorectal cancer yet? <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=36">Use these tips to start a conversation about the importance of screening</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Exercise may help reduce your risk of colorectal cancer. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. A low-fat diet full of foods with calcium and fiber may help prevent colorectal cancer. Calcium is in foods like fat-free or low-fat yogurt, cheese, and spinach. Fiber is in foods like beans, barley, and nuts. <ul > <li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=47">Use this calcium shopping list to find good sources of calcium</a>.</li> <li><a href="http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm#Food%20Sources">Find out which foods are good sources of fiber</a>.</li> </ul>

Start Today: Small Steps <ul><li>Add extra vegetables and fruits to this week’s grocery list.</li><li>Make an appointment to have your colon checked.</li><li><a href="http://www.cdc.gov/cancer/colorectal/basic_info/stories.htm" >Read real people’s stories about getting tested for colorectal cancer</a>.</li></ul>

The Basics Your risk for a fall increases as you get older. You can make small changes to help prevent falls. You can make small changes to help prevent falls. More than 1 in 3 older adults will fall each year. Falling can lead to broken bones, trouble getting around, and other health problems, especially if you are over age 64.A fracture (broken bone) can cause pain and disability. It can also make it hard to do everyday activities, like cooking a meal, without help. Hip fractures are a major cause of health problems and death among older adults.You don’t have to be afraid of falling. Take these steps to prevent falls:<ul ><li>Exercise to improve your balance and leg strength.</li><li>Ask your doctor to review your medicines. Some medicines can make you dizzy or sleepy.</li><li>Have your vision checked at least every 1 to 2 years. Update your glasses or contact lenses when your vision changes.</li><li>Make your home safer by fixing possible dangers. For example, add stair railings and move cords you could trip over.</li></ul>Am I at risk? As people age, poor balance and weak muscles can lead to falls and fractures. Older adults usually fall during everyday activities, like walking or turning.Some older adults also have vision problems or other medical conditions that can make a fall more likely. For example, a stroke can affect your balance and make you more likely to fall.You may be more likely to fall if you:<ul ><li>Have fallen in the past year</li><li>Have a health condition that makes it hard to walk or affects your balance, like diabetes or heart disease</li><li>Have trouble getting up from a chair or stepping up onto a curb</li><li>Take medicines to help you relax or sleep</li></ul>If you are worried about falling, talk to your doctor or nurse about how balance exercises, physical therapy, and vitamin D supplements can help.<a href="http://www.nia.nih.gov/health/publication/falls-and-fractures" >Get the facts on falls and fractures</a>.

Take Action! Do strengthening activities at least 2 days a week. Many falls can be prevented. Follow these steps to lower your risk of falling.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Stay active to feel better, improve your balance, and make your legs stronger.<ul ><li><a href="http://go4life.nia.nih.gov/resources/workout-to-go" >Check out this free workout guide for older adults</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=4">Get other tips on staying active as you get older</a>.</li></ul>Improve your balance. Exercises that improve your balance can help prevent falls. For example, tai chi (“ty chee”) is a Chinese mind-body exercise that involves moving slowly and gently.<ul ><li>Check with your local senior or community center for exercise classes that can help your balance.</li><li><a href="http://go4life.nia.nih.gov/try-these-exercises#balance-exercises" >Try these simple exercises to improve your balance</a>.</li></ul>Make your legs stronger. Do strengthening activities at least 2 days a week. These include lifting weights or using resistance bands (long rubber strips that stretch).<a href="http://go4life.nia.nih.gov/try-these-exercises#strength-exercises" >Try these strength exercises at home</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=69">Ask your doctor about using medicines safely</a>. Some medicines can make you sleepy or dizzy and can cause you to fall. Take all of your medicines to a doctor or pharmacist. Ask the doctor or pharmacist if any of your prescription or over-the-counter medicines could increase your risk of falling.<a href="http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000254.htm" >Print this list of other questions to ask your doctor or nurse about preventing falls</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicID=35">Get your vision checked</a>. Your vision changes as you get older. Poor vision or the wrong glasses can increase your chances of falling.If you are age 65 or older, have your eyes checked every 1 to 2 years. Be sure to update your glasses or contact lenses if your vision changes.Make your home safer. About half of all falls happen at home. <a href="http://www.cdc.gov/HomeandRecreationalSafety/pubs/English/booklet_Eng_desktop-a.pdf" >Use this Home Falls Prevention Checklist [PDF - 7 MB]</a> to help you find and fix the dangers in your home.To help prevent falls at home:<ul ><li>Use bright lights throughout your home, especially on the stairs.</li><li>Always wear non-slip shoes, even inside your home. Don’t walk barefoot or in slippers or socks.</li><li>Have railings put on both sides of all stairs on the inside and outside of your home.</li><li>Keep stairs and places you walk clear of clutter.</li><li>Pick up things you can trip over, like papers, shoes, or books.</li><li>Remove small rugs or use double-sided tape to keep rugs from slipping.</li><li>Have grab bars put inside and outside the bathtub or shower and next to your toilet.</li><li>Use non-slip mats in the bathtub or shower.</li><li>Keep kitchen items you use often in easy-to-reach cabinets.</li><li>Stand up slowly after eating, lying down, or sitting.</li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=12">Get a bone density test</a>. If you are a woman age 65 or older, get a bone density test to measure how strong your bones are.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=40">Get enough calcium and vitamin D</a>. Calcium helps keep your bones strong and less likely to break. Vitamin D helps your body take in calcium. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=47">Check out this shopping list of foods high in calcium</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=68">Get plenty of sleep</a>. Getting a good night’s sleep can help you make good decisions and avoid injuries.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=16">Drink alcohol only in moderation</a>. Alcohol can increase your risk of falling.Are you worried about a loved one’s risk of falling? <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=39">Use these tips to start a conversation about preventing falls</a>.

Start Today: Small Steps <ul><li>Pick up books, papers, and shoes from the floor and stairs.</li><li><a href="http://nihseniorhealth.gov/falls/homesafety/video/fall3_na.html?intro=yes" >Watch this short video on home safety tips</a>.</li><li>Sign up for an exercise class.</li></ul>

The Basics Get a seasonal flu shot every year. The flu shot is available starting each fall. Everyone age 6 months and older needs to get a flu shot (vaccine) every year. The seasonal flu vaccine is the best way to protect yourself and others from the flu.For many people, the seasonal flu is a mild illness. But for some people, the flu can lead to:<ul><li>Serious infections like pneumonia (“noo-MOHN-yah”)</li><li>Hospitalization</li><li>Death</li></ul>The flu spreads easily from person to person. When you get the flu shot, you don’t just protect yourself – you also protect the people around you.What is the flu? The flu is caused by a virus that infects your nose, throat, and lungs. It’s easily spread from person to person.Symptoms of the flu include:<ul><li>High fever</li><li>Headache</li><li>Tiredness</li><li>Cough</li><li>Sore throat</li><li>Runny or stuffy nose</li><li>Muscle aches</li></ul>Am I at high risk for complications from the flu? For some people, the flu is more likely to lead to serious illness. If you are at high risk from the flu, get a flu shot as early as you can each year. Groups at high risk from the flu include:<ul ><li><a href="http://www.cdc.gov/flu/protect/vaccine/pregnant.htm" >Pregnant women</a></li><li><a href="http://www.cdc.gov/flu/protect/children.htm" >Children under age 5</a></li><li><a href="http://www.cdc.gov/flu/about/disease/65over.htm" >Older adults</a></li><li><a href="http://www.flu.gov/at-risk/health-conditions/index.html" >People with health conditions</a> like asthma, diabetes, HIV/AIDS, or heart disease</li></ul>If you spend time with someone at high risk from the flu, you can help protect both of you by getting a flu shot.When should I get the seasonal flu shot? Get the flu shot as soon as it’s available in your community each year. After you get the shot, it takes about 2 weeks for your body to develop protection against the flu. That’s why it’s a good idea to get the vaccine before flu season starts.Flu season can be different from year to year. It can start as early as October and last as late as May.Can I get the nasal (nose) spray instead of the shot? The flu vaccine can be given in a nasal spray or a shot. You may get the nasal spray if you:<ul><li>Are between ages 2 and 49</li><li>Aren’t pregnant</li><li>Don’t have certain health conditions, like asthma or diabetes</li></ul>Are there any side effects from the seasonal flu vaccine? Some people may have mild side effects. These side effects begin soon after the vaccine is given and usually last 1 to 2 days. Most people don’t have any side effects after getting the flu vaccine.Flu shot People who get the flu shot sometimes feel sore where they got the shot. You can’t get the flu from the flu shot because it’s made from killed flu viruses.Flu nasal spray People who get the nasal spray may have a stuffy nose or headache afterward. The flu viruses in the nasal spray are weakened and can’t cause the flu.

Take Action! Call your local health department and ask where you can get the flu shot. You can get a flu shot at your doctor’s office or clinic. You may also be able to get a flu shot from your local health department, pharmacy, or employer.Find a flu clinic near you. <a href="http://flushot.healthmap.org/" > Use this flu clinic locator</a> to find out where you can get a flu shot near you.What about cost? The seasonal flu vaccine is covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get the flu vaccine at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Your flu shot is free if you have Medicare Part B.Fight the flu. Getting the flu vaccine is the most important step in protecting yourself from the flu. Here are some other things you can do to keep from getting and spreading the flu:<ul ><li>Stay away from people who are sick.</li><li>If you are sick, stay home for at least 24 hours after your fever is gone.</li><li>Wash your hands often with soap and warm water.</li><li>Try not to touch your nose, mouth, or eyes.</li><li>Cover your mouth and nose with a tissue when you cough or sneeze.</li></ul>

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/flu/pdf/freeresources/updated/take3_step_vac.pdf" >Get answers to frequently asked questions about the flu vaccine [PDF - 422 KB]</a>.</li><li><a href="http://www.flu.gov/at-risk/travelers/index.html">Stay safe from the flu while you are traveling</a>.</li><li>Cover your mouth and nose with a tissue when you cough or sneeze.</li></ul>

The Basics Women of childbearing age need an extra 400 micrograms (mcg) of folic acid each day. Folic acid is a vitamin that can help prevent birth defects. Women of childbearing age (typically ages 11 to 49) need an extra 400 micrograms (mcg) of folic acid every day. Folic acid is found in vitamins and foods like breakfast cereals that have 100% DV (Daily Value) of folic acid.Why is folic acid important? Everyone needs folic acid in their diet. Folic acid is especially important for women who are pregnant or who may become pregnant.It’s important to get enough folic acid, even when you aren’t planning to get pregnant. Folic acid is a vitamin that can prevent birth defects. It’s needed during the first few weeks of pregnancy, often before a woman knows she’s pregnant.How can I get enough folic acid? There are 2 easy ways to get enough folic acid every day:<ul ><li>Eat breakfast cereal that has 100% DV of folic acid. Check the label on the side of the box. Some examples are General Mills Total®, Special K® Original, and Kashi® Heart to Heart. <a href="http://www.cdc.gov/ncbddd/folicacid/cereals.html" >Check out this list for more cereals with folic acid</a>.</li></ul>OR<ul ><li>Take a vitamin with folic acid. You can take a small pill that has only folic acid or take a multivitamin. Vitamins and folic acid pills can be found at most pharmacies and grocery stores.</li></ul>Talk with your doctor about folic acid. If you are pregnant or breastfeeding, your doctor can help you decide how much folic acid is right for you. You may need more folic acid if you have a health condition or are taking certain medicines.

Take Action! Check the label of your favorite cereal to see if it has 100% DV (Daily Value) of folic acid. <div ><img src="http://healthfinder.gov/HealthTopics//prevention/glmedia/folic_acid2.jpg" alt="nutrition label with folic acid highlighted" /> Check the label for folic acid.</div> It’s easy to get the folic acid you need. Just eat a bowl of cereal with 100% DV of folic acid OR take a vitamin every day. Check the label. When you are at the grocery store, find foods with folic acid in them. Look for cereals that have 100% DV of folic acid. <a href="http://www.cdc.gov/ncbddd/folicacid/cereals.html" >Check out this list of cereals</a> for some examples. Folic acid is also in fortified foods like enriched breads, pastas, and other grains. Check the label.Make it easy to remember. If you take a vitamin:<ul ><li>Take it at the same time every day. For example, take it when you brush your teeth in the morning or with your breakfast.</li><li>Leave the vitamin bottle someplace where you will notice it every day, like on the kitchen or bathroom counter.</li></ul>What about cost? Folic acid supplements (pills) are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get folic acid supplements at no cost to you.Talk to your insurance company to find out what this means for you. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. A healthy diet includes foods with folate (a different type of folic acid). In addition to eating cereal that has 100% DV of folic acid or taking a vitamin, it’s important for women to eat foods with folate, such as:<ul><li>Spinach and other greens</li><li>Oranges and orange juice</li><li>Beans and peas</li></ul><a href="http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#h2" >Check out this list of foods with folate</a>.

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/ncbddd/folicacid/quiz.html">Take this quiz to see how much you know about folic acid</a>.</li><li><a href="http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#h3">Try one of these foods high in folate</a>.</li><li><a href="http://www.healthfinder.gov/ecards/DisplayCard.aspx?CardID=6">Send an e-card to encourage a loved one to eat healthy</a>.</li></ul>

The Basics A healthy diet can help protect you from heart disease, type 2 diabetes, and some types of cancer. Your body needs the right vitamins, minerals, and other nutrients to stay healthy. A healthy diet means that you are eating:<ul ><li>Vegetables, fruits, whole grains, and fat-free or low-fat milk products</li><li>Seafood, poultry, lean meats, eggs, beans, peas, seeds, and nuts</li></ul>Limit foods high in:<ul ><li>Cholesterol, sodium (salt), and added sugars</li><li>Trans fats – Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods.</li><li>Saturated fats – These fats come from animal products like cheese, fatty meats, whole milk, and butter.</li><li>Refined grains – Food products with refined grains include white bread, noodles, white rice, and flour tortillas.</li></ul><a href="http://www.choosemyplate.gov/myplate/index.aspx" >Get a personalized Daily Food Plan to help you choose healthy foods</a>.A healthy diet can keep your body strong and active. By making smart food choices, you can help reduce your risk for:<ul><li>Heart disease</li><li>Type 2 diabetes</li><li>High blood pressure</li><li>Some cancers</li><li>Bone loss</li></ul>

Take Action! To save time, rinse and chop vegetables the day before you will need them. Making small changes to your eating habits can make a big difference for your health. Here are some tips and tools to get you started.Keep a food diary. Knowing what you eat now will help you make changes. Starting today, write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Where and with whom you eat</li><li>How you are feeling when you eat</li></ul>For example: Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressedGet started today:<ul ><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print this food diary [PDF - 36 KB]</a>.</li><li><a href="https://www.supertracker.usda.gov/default.aspx" >Try the SuperTracker tool to plan and track your diet and physical activity</a>.</li></ul>Plan ahead to save time. Planning your meals for the day or week can save you time and money. These tools can help you plan healthy meals that are easy to make and taste great.<ul ><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Plan your meals for the day</a>. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_planner.pdf" >Plan your meals for the week [PDF - 124 KB]</a>.</li></ul>Try these other tips to save time:<ul ><li>Cook several main dishes on the weekend when you have more time. Make enough to get you through the busy weeknights.</li><li>Rinse and chop vegetables the day before you will need them.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet7BuildAHealthyMeal.pdf" >Check out these tips for planning healthy meals [PDF - 410 KB]</a>.Find recipes that work for you. If you are looking for ethnic foods or special recipes, try these tools:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf" >Heart Healthy Home Cooking African American Style [PDF - 3 MB]</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf" >Delicious Heart Healthy Latino Recipes [PDF - 1 MB]</a></li><li><a href="http://www.fns.usda.gov/fdd/recipes/hhp/fdpir-cookbk_river1.pdf" >A River of Recipes: Healthy Native American Recipes [PDF - 644 KB]</a></li><li><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html" >Tips and Resources for Vegetarian Diets</a></li><li><a href="http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=278&topic_id=1379" >Information on Allergies and Food Sensitivities</a></li></ul>Shop smart at the grocery store. Try these tips the next time you go shopping:<ul ><li>Eat a snack at home before you go to the store.</li><li>Use a shopping list.</li><li>Buy a variety of vegetables and fruits in different colors. <a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf" >These shopping tips can help [PDF - 668]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=58">Use this list to help you find low sodium foods</a>.</li><li>Choose the fat-free or low-fat types of milk products. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm" >Use this list to help you replace old favorites with healthy, lower fat choices</a>.</li><li>Choose 100% whole-wheat or whole-grain bread and crackers.</li><li>Buy foods when they are on sale or in season to save money.</li></ul><a href="http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html" >Use this healthy foods checklist to make your shopping list</a>.<div ><a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm" ><img alt="Nutrition Facts Label" border="0" src="http://healthfinder.gov/HealthTopics/ContentImages/Nutrition_Facts.jpg" /></a><div >Click this picture for more about how to read a nutrition facts label.</div></div>Read the nutrition facts label.<ul ><li>Look at the serving size and the number of servings per package.</li><li>Check out the percent Daily Value (% DV) column.</li><li>Try to keep saturated fat, trans fat, cholesterol, and sodium at 5% or less.</li><li>Look for foods that have 20% or more of fiber, calcium, potassium, and vitamin D.</li></ul><a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >Use this interactive tool to practice using food labels to make healthy choices</a>.Be a healthy family. Parents and caregivers are important role models. You can teach kids how to choose and prepare healthy foods. Try turning grocery shopping and cooking into fun activities for the whole family.<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/gswtips.pdf" >Use this chart to help you and your family shop for healthy foods [PDF - 136 KB]</a>. Explain your choices at the grocery store.</li><li><a href="http://www.cdph.ca.gov/programs/wicworks/Documents/NE/WIC-NE-CookingwithChildren-CookingAbilitiesOfYoungChildren.pdf" >Let your child help with these kitchen tasks for young children [PDF - 12 KB]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=1">Check out these quick tips for making healthy snacks</a>.</li><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet12BeAHealthyRoleModel.pdf" >Get more ideas on how to be a healthy role model for your kids [PDF - 459 KB]</a>.</li></ul>Do you have a family member who has a hard time eating healthy? <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=38">Use these tips to start a conversation about how you can help</a>.Eat healthy away from home. You can make smart food choices wherever you are – at work, in your favorite restaurant, or running errands. Try these tips for eating healthy even when you are away from home:<ul ><li>At lunch, have a sandwich on whole-grain bread.</li><li>Choose fat-free or low-fat milk, water, or 100% fruit juice.</li><li>In a restaurant, choose steamed, broiled, or grilled dishes instead of fried foods.</li><li>On a long drive or shopping trip, pack fresh fruit, unsalted nuts, or fat-free or low-fat string cheese sticks to snack on.</li></ul><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html" >Get more tips for eating healthy when dining out</a>.If you are concerned about your diet, talk to a doctor. If you need help making healthier eating choices, your doctor or nurse can help. Be sure to take a food diary with you to help start the conversation.What about cost? Under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, diet counseling is covered for people at higher risk for chronic diseases like type 2 diabetes and high blood pressure.Depending on your insurance, you may be able to get diet counseling at no cost to you. Check with your insurance provider to find out what’s included in your plan.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Manage your high blood pressure or diabetes. If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor about how to stay healthy. If you need a special diet, check out these Web sites:<ul ><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm" >Eating Healthy to Lower Your Blood Pressure (DASH)</a></li><li><a href="http://ndep.nih.gov/media/tasty-recipes-508.pdf" >Tasty Recipes for People with Diabetes and Their Families [PDF - 1 MB]</a></li><li><a href="http://hp2010.nhlbihin.net/healthyeating/" >Keep the Beat™: Heart Healthy Recipes</a> </li></ul>

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print out this food diary to keep track of what you eat today [PDF - 36 KB]</a>.</li><li><a href="http://hp2010.nhlbihin.net/portion/servingcard7.pdf">Double-check the portion sizes at your next meal [PDF - 120 KB]</a>. </li><li><a href="http://www.choosemyplate.gov/food-groups/emptycalories_count_table.html">Find out how many empty calories are found in common foods</a>.</li></ul>

The Basics Physical activity increases your chances of living a longer, healthier life. It can also help you look and feel your best. Regular physical activity is good for your health.Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try exercising more often.What kinds of activity should I do? To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.<ul ><li>Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster. Walking fast is an example of aerobic activity.</li><li>Muscle-strengthening activities make your muscles stronger. Muscle-strengthening activities include lifting weights and using exercise bands.</li></ul>What are the benefits of physical activity? Physical activity increases your chances of living longer. Exercise can also help:<ul ><li>Control your blood pressure, blood sugar, and weight</li><li>Lower your “bad” cholesterol and raise your “good” cholesterol</li><li>Prevent heart disease, colorectal and breast cancer, and type 2 diabetes</li></ul>And that’s not all. Being more active can:<ul ><li>Be fun</li><li>Help you look your best</li><li>Improve your sleep</li><li>Make your bones, muscles, and joints stronger</li><li>Lower your chances of becoming depressed</li><li>Reduce falls and pain from arthritis</li><li>Help you feel better about yourself</li></ul>How much aerobic activity do I need each week? <ul ><li>If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.</li><li>If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.</li></ul>Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.How do I know if my activity level is moderate or vigorous? Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.<a href="http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html" >Find out how to determine your activity level by measuring your heart rate</a>.How much muscle-strengthening activity do I need each week? Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.Is physical activity for everyone? Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.Visit these Web sites to learn more about physical activity for:<ul ><li><a href="http://go4life.nia.nih.gov/get-started" > Older Adults</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html" > Children</a></li><li><a href="http://www.letsmove.gov/active-families" >Families</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html" > Healthy Pregnant or Postpartum Women</a></li><li><a href="http://www.ncpad.org/content/10/Fun~and~Leisure" > People with Disabilities</a> </li></ul>If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Use these tips to stay active with a disability</a>.What if I’m overweight? If you are overweight or obese, getting active can help you lower your risk of:<ul><li>Type 2 diabetes</li><li>High blood pressure</li><li>Heart disease</li><li>Stroke</li><li>Some types of cancer</li></ul><a href="http://win.niddk.nih.gov/publications/active.htm" >Find out more about how you can be active at any size</a>.What if I have a health condition? If you have a health condition, talk to a doctor about what types of activity are best for you. Physical activity can help you manage your type 2 diabetes or high blood pressure. Visit these Web sites to learn more:<ul ><li><a href="http://www.diabetes.niddk.nih.gov/dm/pubs/physical_ez/index.htm" > What I Need to Know About Physical Activity and Diabetes </a></li><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/p_active/p_active.htm" > Physical Activity: Your Guide to Lowering High Blood Pressure</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf" > Your Guide to Physical Activity and Your Heart [PDF - 1 MB]</a></li></ul>

Take Action! Take a brisk walk around the neighborhood after dinner this evening. First, think about your current physical activity level. How active are you now?<ul ><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_2">I’m just getting started</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_5">I’m doing a little, but I’m ready to get more active</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_6">I’m already physically active, and I want to keep it up</a>.</li></ul>The tips in this section are for adults. Check out these resources for getting your kids more active:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=62">Help your child stay at a healthy weight</a>.</li><li><a href="http://www.letsmove.gov/active-families" >Create fun physical activities for your kids</a>.</li></ul>I’m just getting started. Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often. If you aren’t sure where to start, <a href="http://www.cdc.gov/physicalactivity/everyone/getactive/index.html" >check out these sample schedules for weekly physical activity</a>.<a href="https://www.presidentschallenge.org/celebrate/active-lifestyle.shtml" >For help getting motivated, sign up for the Presidential Active Lifestyle Award (PALA+) challenge</a>. Choose an activity that you enjoy. Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.Everyday activities can add up to an active lifestyle. You can:<ul ><li>Go for a brisk walk around the neighborhood</li><li>Ride a bicycle to work or just for fun</li><li>Play outdoor games with your children</li></ul><a href="http://win.niddk.nih.gov/publications/tips.htm" >Get more tips on getting active</a>.Have fun with your family. If you have children, be a role model for making healthy choices. <a href="http://www.letsmove.gov/lets-move-outside" >Encourage your whole family to get outside and get active</a> – go for a hike or organize a family soccer game.<a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=45">Use these tips to talk with a family member about getting more active</a>.Be realistic. Remember, it’s not all or nothing. Even 10 minutes of activity is better than nothing! <a href="http://win.niddk.nih.gov/publications/walking.htm" > Try walking for 10 minutes a day a few days a week</a>.Strengthen your muscles. Try some of these activities a few days a week:<ul ><li>Sit-ups</li><li>Heavy gardening (digging or shoveling)</li><li>Doing push-ups on the floor or against the wall</li><li>Lifting small weights (you can even use cans of food as weights)</li></ul>Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.Track your progress. <a href="http://www.cdc.gov/physicalactivity/downloads/fitness_score_chart.pdf" >Use this score chart to measure your current fitness level [PDF - 80 KB]</a>. Fill out the chart again after you get moving, and see your score go up over time.<div ><img alt="Red Pedometer" height="124" src="http://healthfinder.gov/HealthTopics/glmedia/icons/red_pedometer.gif" width="141" />A pedometer counts the number of steps you take.</div>Use a pedometer. A pedometer clips onto your belt or waistband and counts the number of steps you take. Increase the number of steps you take each day until you are taking at least 10,000 steps a day.<a href="http://dnrc.nih.gov/move-health/pedometer-use.asp" >Check out these tips for using a pedometer</a>.Learn how to do strength training. Watch these videos for tips on how to do:<ul ><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome" >Strengthening activities at home</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleGym" > Muscle strengthening at the gym</a></li></ul><a href="http://www.mayoclinic.com/print/weight-training/SM00028/METHOD=print" >Check out the do’s and don’ts of strength training with weights</a>. I’m doing a little, but I’m ready to get more active. You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.<ul ><li>Be active longer each time. If you are walking 3 days a week for 30 minutes, try walking for an additional 10 minutes or more each day.</li><li>Be active more often. If you are riding your bike to work 3 days a week, try riding your bike to work 5 days a week.</li></ul>Get to know your schedule. Look at your schedule for the week. Find several 30-minute time periods you can use for physical activity. Write them on your calendar. <a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/activity-plan.htm" >Think about new ways to build more active time into your busy week</a>.<a href="http://www.health.gov/paguidelines/adultguide/keepingtrack.pdf" >Keep track of your activities with this activity log [PDF - 123 KB]</a>.I’m already physically active, and I want to keep it up. If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.Work your way up to 5 hours or more of activity each week. More activity can further lower your risk for:<ul><li>Heart disease</li><li>Diabetes</li><li>Breast cancer</li><li>Colorectal cancer</li></ul>Add more vigorous activities. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking for 30 minutes.Mix it up. Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.Challenge yourself. <a href="http://www.presidentschallenge.org/challenge/champions/index.shtml" >Check out the Presidential Champions program</a> to get personalized activity logs, training tips, and more. See just how high you can raise your activity level!

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/physicalactivity/downloads/pa_examples.pdf">Pick an activity routine and write it on your calendar [PDF - 68 KB]</a>.</li><li><a href="http://www.consumer.ftc.gov/articles/0051-tips-buying-exercise-equipment">Get smart shopping tips for buying exercise equipment</a>.</li><li><a href="http://go4life.nia.nih.gov/sites/default/files/SpendingDime.pdf">Check out these ideas for free physical activities [PDF - 283 KB]</a>. </li></ul>

The Basics To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To lose weight, you need to use more calories than you eat. A healthy diet and physical activity can help you control your weight.Calories are a measure of the energy in the foods you eat. You burn calories when you are physically active.How do I know if I’m eating the right number of calories? <a href="http://www.choosemyplate.gov/myplate/index.aspx" >Use this tool to find out how many calories your body needs each day</a>. This is the number of calories you need to maintain your current weight. If you are overweight or obese, burn more calories than you eat to lose weight.How do I know if I’m at a healthy weight? Finding out your body mass index (BMI) is the best way to learn if you are at a healthy weight. <a href="http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html" >Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you</a>.If you are already at a healthy weight, continue to get regular physical activity and choose healthy foods.What can losing weight do for me? If you are overweight or obese, losing weight can lower your risk for serious health conditions like:<ul><li>Type 2 diabetes</li><li>Heart disease</li><li>High blood pressure</li><li>Early death</li></ul>Plus, eating healthy and being physically active can give you more energy throughout the day. Move more and eat healthy foods to help:<ul><li>Lower your blood pressure</li><li>Lower your blood sugar</li><li>Raise your “good” cholesterol</li><li>Lower your “bad” cholesterol</li></ul>You may start to see these benefits by losing just 5 to 10 percent of your body weight. For example, if you are 200 pounds, this could mean losing as little as 10 pounds.

Take Action! Keep a food and activity diary to help you learn more about your habits. Make a promise to eat well, move more, and get support from family and friends. If you need to lose weight, do it slowly over time.Remember that to lose weight, you need to eat fewer calories than you burn.Set realistic goals. Start out by setting small goals, like:<ul ><li>I want to lose 1 to 2 pounds a week.</li><li>I will add 10 minutes of physical activity to my daily routine.</li><li>I will avoid second helpings of meals this week.</li></ul>Keep a food and activity diary. Write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Your physical activity</li></ul><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diaryint.htm" >Print a food and activity diary</a> or make your own. When you know your habits, it’s easier to make changes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Move more to balance the calories you take in with the calories you use.<ul ><li>Aim for 2 hours and 30 minutes of activity a week.</li><li>Try to be active for 30 minutes 5 times a week.</li><li>If you don’t have time for 30 minutes of activity, get moving for shorter 10-minute periods throughout the day.</li></ul>Remember that some physical activity is better than none. Check out these resources for tips and ideas:<ul ><li><a href="http://win.niddk.nih.gov/publications/active.htm" >Get tips on how to be active at any size</a>.</li><li><a href="http://www.cancer.org/docroot/PED/content/PED_6_1x_Exercise_Counts.asp" >Find out how many calories your activity can burn</a>. </li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Make your calories count. Use this interactive tool to <a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >practice using the nutrition facts label</a> to make smart food choices.Here are some easy ways you can eat healthy.<ul ><li>Choose fat-free or low-fat versions of your favorite foods.</li><li>Drink water or fat-free milk instead of soda or other sugary drinks.</li><li>Fill half your plate with vegetables and fruit.</li><li>When you eat out, ask for sauces or dressings “on the side” so you can control how much you use.</li><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Try this menu planner for healthy meal ideas</a>. </li></ul>Eat smaller portions. Eating healthy food is important. But you also need to pay attention to how much food you eat. <a href="http://hp2010.nhlbihin.net/portion/portion.cgi?action=question&number=1" >Take the Portion Distortion Quiz to test your knowledge</a>. Here are some tips for watching your portions:<ul ><li>Start the day with a healthy breakfast.</li><li>Eat small, healthy snacks during the day. This will keep you from overeating at mealtimes.</li><li>Put a small amount of food in a bowl instead of eating out of the package or container.</li><li>Serve food on plates and leave the main dish on the stove. You will be less tempted to go back for seconds.</li><li>If you are eating out, only eat half of your meal. Take the other half home.</li><li>Read the label to find out how many servings are in a package. There may be more than one!</li><li>Eat slowly – this will give you time to feel full.</li><li>Don’t eat in front of the TV. It’s harder to keep track of how much you are eating.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdf" >Get tips to help you enjoy your food while eating less [PDF - 520 KB]</a>.Ask your doctor for help. You may also want to talk to a doctor or nurse about different ways to lose weight. Your doctor can explain your options, like joining a weight-loss program. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=43">Check out these questions to ask your doctor about losing weight</a>.What about cost? Screening and counseling for obesity are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf">Get 10 tips for healthier eating [PDF - 926 KB]</a>.</li><li><a href="http://www2c.cdc.gov/podcasts//player.asp?f=11505">Listen to this podcast on how women can get to a healthy weight</a>.</li><li><a href="http://www.cancer.org/healthy/toolsandcalculators/quizzes/app/nutrition-activity-quiz">Take this nutrition and activity quiz</a>. </li></ul>

The Basics Depression is a medical illness that can be treated. If you think you might be depressed, talk with a doctor about how you are feeling. Depression is a serious illness.If you are diagnosed with depression, you aren’t alone. Depression is a common illness that affects millions of adults in the U.S. every year.The good news is that depression can be treated. Getting help is the best thing you can do for yourself and your loved ones. You can feel better.<a href="http://www.nlm.nih.gov/medlineplus/tutorials/depression/htm/index.htm" >Watch this short presentation to learn more about depression</a>.What are the signs of depression? It’s normal to feel sad sometimes, but if you feel sad or “down” for more than 2 weeks at a time, you may be depressed.Some signs of depression are:<ul ><li>Feeling hopeless or empty</li><li>Forgetting things or having trouble making decisions</li><li>Sleeping too much or too little</li><li>Gaining or losing weight</li><li>Thinking about suicide or death</li><li>Losing interest in activities you used to enjoy</li></ul>How is depression treated? Depression can be treated with talking therapy, medicine (called antidepressants), or both. Your doctor may refer you to a counselor or therapist. Getting active and eating healthy can also help with depression.Check out these resources to learn more about depression:<ul ><li><a href="http://nihseniorhealth.gov/depression/aboutdepression/01.html" >Information for older adults</a></li><li><a href="http://www.womenshealth.gov/mental-health/illnesses/depression.cfm" >Information for women</a></li><li><a href="http://www.nimh.nih.gov/health/publications/depression-easy-to-read/introduction.shtml" >General information and resources</a></li></ul>

Take Action! If you think you might be depressed, see a doctor who can test you for depression. Depression is a real illness. If you think you might be depressed, see your doctor.Talk to a doctor about how you are feeling. Get a medical checkup. Ask to see a doctor or nurse who can test you for depression.The doctor or nurse may also test you for other health conditions (like thyroid disease) that can cause depression or make it worse. If you have one of these health conditions, it’s important to get treatment right away.What about the cost? Screening for depression is covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010.Depending on your insurance plan, you may be able to get screened at no cost to you. Talk to your insurance company, and ask about the Affordable Care Act.Even if you don’t have insurance, there are free and low-cost mental health services. <a href="http://findtreatment.samhsa.gov/MHTreatmentLocator/faces/quickSearch.jspx" >Find mental health services near you</a>.Get support. Here are some places you can go to for help:<ul ><li>Doctor’s office or health clinic</li><li>Family service or social service agency</li><li>Church or clergy person</li><li>Psychologist (“sy-KAH-lah-jist”)</li><li>Counselor or social worker</li><li>Psychotherapist (“sy-koh-THAYR-uh-pist”)</li></ul>Check out this guide to <a href="http://www.dbsalliance.org/pdfs/finding.pdf" >Finding a Mental Health Professional [PDF - 442 KB]</a>.If someone you care about is depressed, get help. If you think a friend or family member may be depressed, check out these tips on <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=15">how to talk to a loved one about depression</a>.Get help right away if you or someone you know is thinking about suicide.<ul ><li>To get help for you or someone you know, visit the <a href="http://www.suicidepreventionlifeline.org/" >National Suicide Prevention Lifeline</a>  or call 1-800-273-TALK (1-800-273-8255).</li><li>If someone is in immediate danger, call 911.</li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Exercise can lower your stress level as you begin treatment for depression. It can also help keep you from getting depressed again. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. A healthy diet can help with depression. Eating healthy will give you energy and lower your stress level as you begin treatment for depression.

Start Today: Small Steps <ul><li><a href="http://www.nimh.nih.gov/health/topics/depression/men-and-depression/real-stories-of-depression/index.shtml">Watch videos of real men talking about getting help for depression</a>.</li><li>Talk to a friend or family member about how you are feeling.</li><li><a href="http://www.mayoclinic.com/print/depression/MH00016/METHOD=print" >Get tips for supporting a loved one with depression</a>. </li></ul>

The Basics Your vision changes as you get older. Regular eye exams can help your doctor find eye problems early when they may be easier to treat. If you are age 65 or older, have your eyes checked every 1 to 2 years. People with diabetes need to have their eyes checked more often.Regular eye exams help your doctor find eye problems early, when they can be easily treated. These 2 types of doctors can perform eye exams:<ul><li>Optometrist</li><li>Ophthalmologist</li></ul>What happens during an eye exam?<ul ><li>The doctor will put drops in your eyes to enlarge (or dilate) your pupils. A dilated eye exam is the only way to find some types of eye disease.</li><li>You will read charts with letters and numbers to check your vision.</li><li>The doctor will do tests to look for problems with your eyes, including glaucoma. <a href="http://www.preventblindness.org/how-do-eye-doctors-check-glaucoma" >Learn more about the test for glaucoma</a>. </li></ul>What will the doctor look for during an exam? Your vision changes as you get older. Some changes are more serious than others. Over time, eye diseases like glaucoma can lead to vision loss and blindness.The doctor will look for eye problems that are common in older adults, including:<ul><li><a href="http://www.nei.nih.gov/health/cataract/cataract_facts.asp" >Cataracts</a></li><li><a href="http://www.nei.nih.gov/glaucoma/" >Glaucoma</a></li><li><a href="http://www.nei.nih.gov/health/maculardegen/armd_facts.asp" >Age-Related Macular Degeneration</a> (or AMD)</li><li><a href="http://www.nei.nih.gov/diabetes/" >Diabetic Eye Disease</a> (also called Diabetic Retinopathy)</li><li><a href="http://www.nei.nih.gov/lowvision/" >Low Vision</a></li></ul><a href="http://www.nei.nih.gov/health/eyediagram/index.asp" >Learn about the different parts of your eye</a>.Am I at risk for eye disease? You may be at high risk for eye disease if you:<ul ><li>Are age 65 or older</li><li>Are African-American and over age 40</li><li>Have diabetes</li><li>Have a family member with diabetes or eye disease</li></ul>See an eye doctor right away if your vision or eyes suddenly change.

Take Action! Find out about the signs and symptoms of eye problems. Protect your vision. Get regular eye exams so you can find problems early, when they may be easier to treat.Schedule an eye exam. Ask your doctor or health center for the name of an eye care professional. <a href="http://www.nei.nih.gov/health/findprofessional.asp" >Read these tips for finding an eye doctor</a>.When you go for your exam, be sure to:<ul ><li>Ask the doctor for a dilated eye exam.</li><li>Tell the doctor if anyone in your family has eye problems or diabetes.</li></ul>For more help, <a href="http://www.preventblindness.org/checklist-your-eye-doctor-appointment" >go through this checklist for your eye doctor appointment</a>. What about cost? Check with your insurance plan about costs and co-payments. If you have Medicare, it will pay for your eye exam if you have diabetes or if you are at risk for glaucoma.If you don’t have insurance, there may be <a href="http://www.nei.nih.gov/health/financialaid.asp" >free or low-cost eye care programs</a> where you live.Watch for problems. See an eye doctor right away if you have any of these problems:<ul><li>Sudden loss of vision</li><li>Flashes of light</li><li>Tiny spots that float across your eye</li><li>Eye pain</li><li>Redness or swelling</li></ul><a href="http://www.preventblindness.org/signs-eye-problems-adults" >Check out the signs and symptoms of eye problems</a>. Get regular physical exams. Get regular exams to help you stay healthy. Ask your doctor or nurse how you can <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=73">prevent type 2 diabetes</a> and <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=11">high blood pressure</a>. These diseases can cause eye problems if they aren’t treated. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topic=lowering+your+risk+of+falling">Lower your risk of falling</a>. Poor vision or the wrong glasses can increase your risk of falling. Falling can cause serious injuries and health problems, especially for people over age 64.

Start Today: Small Steps <ul><li>Tell your doctor if other family members have had vision problems or diabetes.</li><li><a href="http://www.preventblindness.org/signs-eye-problems-adults" >Know the signs of eye problems</a>. </li><li>Pick up books and shoes on your stairs to lower your risk of falling.</li></ul>

The Basics Get enough calcium every day to keep your bones strong. Calcium can help prevent osteoporosis (bone loss). Your body needs calcium to build strong bones when you are young and to keep bones strong as you get older. Everyone needs calcium, but it’s especially important for women and girls. <ul > <li>Girls ages 9 to 18 need 1,300 mg (milligrams) of calcium every day.</li> <li>Women ages 19 to 50 need 1,000 mg of calcium every day.</li> <li>Women over age 50 need 1,200 mg of calcium every day.</li> </ul> Calcium can help prevent osteoporosis (weak bones). One in 2 women and 1 in 4 men over the age of 50 will break a bone because of osteoporosis (“os-tee-oh-puh-ROH-sis”). Some people don’t know they have osteoporosis until they break a bone. Calcium helps to keep your bones strong and less likely to break.How can I get enough calcium every day? There are 2 easy ways to get your calcium:<ol><li>Eat foods with calcium, such as:<ul ><li>Fat-free or low-fat (1%) milk, yogurt, and cheese</li><li>Broccoli, spinach, and other green leafy vegetables</li><li>Tofu with added calcium</li><li>Soy-based drinks with added calcium (soymilk)</li><li>Orange juice with added calcium</li></ul></li><li>Take a calcium pill every day. You can choose a pill that has only calcium or a multivitamin with calcium. Let your doctor know you are taking extra calcium.</li></ol><a href="http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h3" >Check out this list of foods that are high in calcium</a>.

Take Action! Look for foods with added calcium, like breakfast cereal or orange juice. Most women don’t get enough calcium. Protect your bones – get plenty of calcium every day.Make sure you know how much calcium you need. Women ages 19 to 50 need 1,000 mg of calcium daily. Girls and women over age 50 need even more calcium. <a href="http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/#h2" >Find out how much calcium you need each day</a>.Make it easy to remember. If you take a calcium pill:<ul ><li>Take it at the same time every day. For example, try taking it with your breakfast.</li><li>Leave the pill bottle on the kitchen or bathroom counter where you will see it.</li></ul><div ><img alt="nutrition label highlighting percent daily value of calcium" height="286" src="http://healthfinder.gov/HealthTopics//prevention/glmedia/nutrition_label3.gif" width="189" />This label shows a food with 45% DV of calcium.</div>Check the label. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=47">Use this calcium shopping list</a> to find foods high in calcium when you are at the grocery store.Choose low-fat or fat-free milk products and cereals that have at least 20% DV (daily value) of calcium. For example, a cup of fat-free milk has about 300 mg of calcium, or 30% DV.Learn how to <a href="http://www.bestbonesforever.gov/parents/foods/food_label.cfm" >check food labels for calcium information</a>.Get enough vitamin D. Vitamin D helps your body take in calcium. Check this chart to <a href="http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/#h2" >see how much vitamin D you need each day</a>.Your body makes vitamin D when you are out in the sun. You can also get vitamin D from:<ul><li>Salmon and tuna</li><li>Milk with added vitamin D</li><li>Some breakfast cereals, yogurt, and juices with added vitamin D</li><li>Vitamin D pills</li></ul>Talk to your doctor before taking vitamin D pills.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Along with eating foods high in calcium or taking a calcium pill, eat plenty of fresh vegetables, fruits, and other healthy foods.

Start Today: Small Steps <ul><li><a href="http://www.bestbonesforever.gov/Parents/foods/calculator.cfm">Find out if your daughter is getting enough calcium</a>.</li><li>Add fat-free milk or yogurt to your grocery list.</li><li><a href="http://www.nichd.nih.gov/milk/can/Documents/calcium_rich_ideas.pdf">Get ideas for calcium-rich meals and snacks [PDF - 32 KB]</a>.</li></ul>

The Basics Ultraviolet (UV) radiation from the sun is the main cause of skin cancer. The best way to prevent skin cancer is to protect your skin from the sun.<ul ><li>Stay in the shade as much as possible between 10 a.m. and 4 p.m.</li><li>Use sunscreen with SPF 15 or higher.</li><li>Cover up with long sleeves, a hat, and sunglasses.</li></ul>Why do I need to protect my skin from the sun? Protecting your skin from the sun today may help prevent skin cancer later in life. Most skin cancer appears after age 50, but skin damage from the sun can start during childhood.Staying out of the sun and using sunscreen may also help prevent:<ul><li>Wrinkles</li><li>Blotches or spots on your skin</li><li>Other damage caused by the sun</li></ul>What is skin cancer? Skin cancer is the most common kind of cancer in the United States. There are 3 major types of skin cancer:<ul><li>Basal cell carcinoma</li><li>Squamous cell carcinoma</li><li>Melanoma</li></ul>Basal cell carcinoma and squamous cell carcinoma are the 2 most common kinds of skin cancer. They are both also called non-melanoma skin cancer. The most dangerous kind of skin cancer is called melanoma. Skin cancer can almost always be cured when it’s found and treated early. That’s why it’s a good idea to check your skin every month for new growths and other signs of cancer. Tell your doctor or nurse right away if you find a change.Visit these Web sites to learn more about skin cancer:<ul ><li><a href="http://www.cancer.gov/cancertopics/wyntk/skin" >What You Need To Know About Skin Cancer</a></li><li><a href="http://nihseniorhealth.gov/skincancer/skincancerdefined/01.html" >Skin Cancer (information for older adults)</a></li></ul>What causes skin cancer? Ultraviolet (UV) radiation from the sun is the main cause of skin cancer. UV radiation can also come from tanning booths or sunlamps.Anyone can get skin cancer. The risk is highest for people with:<ul><li>White or light-colored skin with freckles</li><li>Blond or red hair</li><li>Blue or green eyes</li></ul>You are at higher risk for the most dangerous type of skin cancer (melanoma) if you have:<ul><li>Unusual moles</li><li>A large number of moles</li><li>A family history of melanoma</li></ul><a href="http://www.cancer.gov/cancertopics/prevention/skin/anyone-can-get-skin-cancer" >Get more information about things that could increase your risk for skin cancer</a>. Talk with your doctor or nurse.

Take Action! Check your skin once a month for any new growths or other changes. Take simple steps to help prevent skin cancer.Stay in the shade between 10 a.m. and 4 p.m. The sun’s rays are the strongest from mid-morning to late afternoon. Try to stay out of the sun during these hours.Use sunscreen with SPF 15 or higher. Use sunscreen with both UVA and UVB protection. To get the most protection:<ul ><li>Wear sunscreen even on cloudy days. UV rays can still harm your skin through the clouds.</li><li>Plan ahead – put sunscreen on 30 minutes before you go outside.</li><li>Be sure to use enough sunscreen (a handful). Don’t forget to apply it to your lips, ears, hands, feet, and back of the neck.</li><li>If you wear very light clothing, put sunscreen on under your clothes.</li><li>Put on more sunscreen every few hours and after you swim or sweat.</li></ul>Cover up with long sleeves, a hat, and sunglasses. Wear a long-sleeved shirt and long pants or a long skirt. A hat with a wide brim can help protect your face and neck. The skin around your eyes is very sensitive. Wear wrap-around sunglasses to help protect your eyes and your skin from sun damage.Check your skin once every month. Check your whole body once a month. Pick a day and mark it on your calendar so you don’t forget. Use mirrors. The best place to do a skin self-exam is in a well-lit room in front of a mirror. The best time is right after a shower or bath. Examine your skin from head to toe. Use a hand mirror to check hard-to-see areas like your back. <a href="http://www.cancer.gov/cancertopics/wyntk/skin/page15" >Follow these step-by-step instructions on how to do a skin self-exam</a>.Look for changes.<ul ><li>Learn where your birthmarks, spots, and moles are and what they usually look and feel like. <a href="http://www.skincancer.org/Media/Default/File/File/webbodymap_1142011.pdf" >Use this chart to keep track of your self-exams [PDF - 772 KB]</a>. </li><li>Check the growths on your skin for changes in size, shape, color, or feel.</li><li>Check for anything new – a sore that doesn’t heal, a mole that bleeds, or any new growths.</li></ul><a href="http://www.cancer.gov/cancertopics/factsheet/Risk/moles" >Get more tips on how to spot an unusual mole</a>.If you find any changes, see a doctor. See a doctor or nurse right away if you find any changes that worry you. Most changes are harmless, but only a doctor or nurse can tell you for sure.

Start Today: Small Steps <ul><li><a href="http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm049090.htm#BeSeriousaboutSunscreen">Get sunscreen shopping tips</a>.</li><li><a href="http://www.cancer.org/healthy/toolsandcalculators/quizzes/app/sun-safety-quiz">Test your sun smarts</a>. </li><li><a href="http://www.epa.gov/sunwise/kids/kids_challenges.html">Share this interactive game about sun safety with your child</a>.</li></ul>

The Basics One of the best ways to prevent back pain is to keep your back muscles strong. One of the best ways to prevent back pain is to keep your back muscles strong. Follow these steps to help protect your back and prevent back pain:<ul ><li>Do back-strengthening and stretching exercises at least 2 or 3 times a week.</li><li>Stand and sit up straight.</li><li>Avoid heavy lifting. If you do lift something heavy, bend your knees and keep your back straight. This way, your leg muscles will do most of the work.</li><li>If you are overweight, lose weight to help lower the strain on your back.</li></ul><a href="http://www.niams.nih.gov/Health_Info/Back_Pain/default.asp" >Learn more about back pain and how to prevent it</a>.There are different kinds of back pain. Back pain can feel like a dull, constant ache or a sudden, sharp pain. Back pain often gets better without any treatment. <a href="http://www.niams.nih.gov/Health_Info/Back_Pain/back_pain_ff.asp#d" >Find out when to call a doctor or nurse</a>.What is the difference between acute and chronic back pain? Acute back pain lasts less than 6 weeks. It’s often caused by an accident, a fall, or lifting something too heavy. Acute back pain usually lasts from a few days to a few weeks and gets better without any treatment.Back pain that lasts for more than 3 months is called chronic back pain. Chronic back pain is much less common than acute back pain. Most chronic back pain can be treated without surgery.<a href="http://www.niams.nih.gov/Health_Info/Back_Pain/back_pain_ff.asp#g" >Find out about ways to treat back pain</a>.Who gets back pain? Most people have back pain at some point in their lives. It’s one of the most common reasons people visit the doctor or nurse. People are more likely to experience back pain as they get older.Many people hurt their backs at work when they lift, push, or pull something too heavy. People may also be at risk for back pain if they:<ul ><li>Have poor posture (don’t stand and sit up straight)</li><li>Aren’t physically active</li><li>Are overweight</li><li>Fall or have an accident</li><li>Have a health problem that causes back pain (like arthritis or cancer)</li><li>Smoke</li></ul>

Take Action! Try a yoga class to help stretch and strengthen your back muscles. Take care of your back to avoid back pain. Preventing back pain is easier than treating it.Strengthen your back. There are things you can do to make your back stronger and lower your risk of back pain:<ul ><li><a href="http://www.nlm.nih.gov/medlineplus/tutorials/backexercises/htm/index.htm" >Do back-strengthening and stretching exercises</a> at least 2 or 3 times a week.</li><li><a href="http://nccam.nih.gov/health/yoga/introduction.htm" >Try a yoga class</a>. It can help stretch and strengthen muscles and improve your posture.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Stay active</a>. Regular physical activity can help keep your back muscles strong. Aim for 2 hours and 30 minutes of moderate activity a week.</li></ul>If you have a health condition, your doctor can help you choose the best activities for you. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Get tips on staying active with a disability</a>.Focus on good posture. Good posture can help prevent back pain.<ul ><li>Try not to slouch when standing and sitting.</li><li>Sit up straight with your back against the back of your chair and your feet flat on the floor. Keep your knees slightly higher than your hips.</li><li>Stand tall with your head up and shoulders back.</li></ul><a href="http://www.osha.gov/SLTC/etools/computerworkstations/positions.html" >Find out how to have good posture while sitting at a computer</a>.Lift correctly. Lift things with your legs, not your back. Keep your back straight and bend at the knees or at the hips. Get help if the load is too heavy for you to lift alone. <a href="http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/first-aid/lifting-safety-tips-to-help-prevent-back-injuries.printerview.all.html" >Get more tips on safe lifting</a>. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=25">Watch your weight</a>. If you are overweight, losing weight can reduce the strain on your back.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=40">Get enough calcium and vitamin D</a>. Calcium and vitamin D help keep your bones strong and prevent osteoporosis (“os-tee-oh-puh-ROH-sis”). If you have osteoporosis, your bones are weak and more likely to fracture (break). Spine fractures from osteoporosis are a leading cause of back pain.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicID=76">Prevent back injuries at work</a>. Take steps to protect your back on the job. Back injuries are the most common type of workplace injury.

Start Today: Small Steps <ul><li><a href="http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/atwork/Pages/ergo_computers.aspx#chair">Adjust your chair at work to help support your back</a>.</li><li><a href="http://www.knowyourback.org/Pages/BackPainPrevention/LifestyleChoices/TenTips.aspx">Check out these 10 tips for a healthy back</a>. </li><li><a href="http://www.acatoday.org/content_css.cfm?CID=76">Print these tips on protecting your back while doing housework</a>. </li></ul>

The Basics Take good care of your teeth now to help prevent problems as you grow older. You can keep your teeth and gums healthy. Most problems with teeth and gums can be prevented by taking these steps:<ul ><li>Brush your teeth 2 times a day with fluoride (“FLOOR‑ide”) toothpaste.</li><li>Floss between your teeth every day.</li><li>Visit a dentist regularly for checkups and cleaning.</li><li>Cut down on sugary foods and drinks.</li><li>Don’t smoke or chew tobacco.</li><li>If you drink alcohol, drink only in moderation.</li></ul>Watch out for plaque. Plaque (“plak”) is a sticky substance that forms on your teeth. When plaque stays on your teeth too long, it can lead to tooth decay (cavities) and gum disease. Tooth decay and gum disease are the main causes of tooth loss.Taking care of your teeth and gums is especially important if you:<ul ><li><a href="http://diabetes.niddk.nih.gov/dm/pubs/complications_teeth/" >Have diabetes</a></li><li><a href="http://www.nidcr.nih.gov/OralHealth/Topics/CancerTreatment/ThreeGoodReasons" >Have cancer</a></li><li><a href="http://www.nia.nih.gov/health/publication/taking-care-your-teeth-and-mouth" >Are an older adult</a></li><li><a href="http://www.womenshealth.gov/publications/our-publications/fact-sheet/oral-health.cfm#g" >Are pregnant</a></li></ul>

Take Action! Brush your teeth with fluoride toothpaste 2 times a day. Follow these tips for a healthy, beautiful smile.Brush your teeth. Brush your teeth 2 times every day. Use a toothbrush with soft bristles and fluoride toothpaste. Fluoride is a mineral that helps protect teeth from decay.<ul ><li>Brush in circles and use short, back-and-forth strokes.</li><li>Take time to brush gently along the gum line.</li><li>Don’t forget to brush your tongue.</li><li>Get a new toothbrush every 3 to 4 months. (Replace your toothbrush sooner if it’s wearing out.)</li></ul>Floss every day. Floss every day to remove plaque and any food between teeth that your toothbrush missed. Rinse your mouth with water after you floss.If you aren’t sure if you are doing it right, ask the dentist or dental assistant to show you how to floss at your next appointment.<div ><div ><img alt="Proper way to hold floss" src="http://healthfinder.gov/HealthTopics/glmedia/how_to_floss_1.gif" /></div><div ><img alt="Flossing between upper teeth" src="http://healthfinder.gov/HealthTopics/glmedia/how_to_floss_2.gif" /></div><div ><img alt="Flossing between lower teeth" src="http://healthfinder.gov/HealthTopics/glmedia/icons/how_to_floss_3.gif" /></div></div> Get regular checkups at the dentist. Visit a dentist once or twice a year for checkups and cleaning. Get checkups even if you have no natural teeth and have dentures. If you have problems with your teeth or mouth, see a dentist right away.<a href="http://www.ada.org/2626.aspx#lookfor" >Check out these questions to ask when choosing a dentist</a>. If you don’t like going to the dentist, make your visit easier. Some people get nervous about going to the dentist. Try these tips to help make your visit to the dentist easier:<ul ><li>Let your dentist know you are feeling nervous.</li><li>Choose an appointment time when you won’t feel rushed.</li><li>Take headphones and a music player to your next appointment.</li></ul>What about cost? You can still get dental care even if you don’t have insurance.<ul ><li><a href="http://findahealthcenter.hrsa.gov/Search_HCC.aspx" >Find a health center near you to learn more</a>.</li><li><a href="http://www.nidcr.nih.gov/OralHealth/PopularPublications/FindingLowCostDentalCare/" >Get tips for finding low-cost dental care</a>.</li></ul><a href="http://healthfinder.gov/prevention/ViewTopic.aspx?topicId=21">Cut down on sugary foods and drinks</a>. Choose low-sugar snacks like vegetables, fruits, and low-fat or fat-free cheese. Drink fewer sugary sodas and other drinks that can lead to tooth decay.<a href="http://healthfinder.gov/prevention/ViewTopic.aspx?topicId=24">Quit smoking</a>. Using tobacco in any form (cigarettes, cigars, pipe, smokeless tobacco) raises your risk for getting gum disease and oral (mouth) cancer.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=16">Drink alcohol only in moderation</a>. Drinking a lot of alcohol can increase your risk for oral cancer. If you choose to drink, have only a moderate amount. This means no more than 1 drink a day for women or 2 drinks a day for men.Set good tooth care habits for the whole family. If you have kids, help them learn good habits for a healthy mouth. Start cleaning your child’s teeth as soon as they come in. Your child’s first (baby) teeth are important because they hold space for adult teeth.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=64">Get tips on how to take care of your child’s teeth</a>.

Start Today: Small Steps <ul><li>Check your toothpaste to make sure it has fluoride in it.</li><li><a href="http://www.ncfh.org/pdfs/BilingualEd/PDF19.pdf">Print this tip sheet on caring for your teeth [PDF - 455 KB]</a>. </li><li><a href="http://www.cdc.gov/OralHealth/infectioncontrol/factsheets/toothbrushes.htm#care">Find out how to care for your toothbrush</a>.</li></ul>

The Basics The only way to know if you have HIV is to get tested. Everyone ages 15 to 65 needs to get tested for HIV at least once. All pregnant women also need to get tested.The only way to know if you have HIV is to get tested. You could have HIV and still feel healthy.How often you get tested depends on your risk for HIV infection.Get tested for HIV at least once a year if you:<ul ><li>Have unprotected sex (sex without a condom) with someone who may have HIV</li><li>Have sex with men who have sex with men</li><li>Use drugs with needles</li><li>Have a sex partner who is HIV-positive (has HIV)</li><li>Have had a sexually transmitted disease (STD)</li></ul>Get tested every 3 to 6 months if you:<ul ><li>Are a man who has sex with men</li><li>Have sex with more than one partner</li><li>Have sex with people you don’t know</li><li>Have sex for drugs or money</li></ul>Talk to your doctor or nurse about your risk for HIV. Ask how often you need to get tested.Why do I need to get tested for HIV? Many people with HIV don’t have any symptoms. Even if you don’t feel sick, getting early treatment for HIV is important. The only way to know if you have HIV is to get tested.<ul ><li>If you are HIV-negative (you don’t have HIV), you can take steps to make sure you stay HIV-free.</li><li>If you are HIV-positive (you have HIV), you can take steps to have a healthier future. You can also take steps to protect other people.</li></ul>Live longer with HIV. If you have HIV, early treatment can help you live a longer, healthier life. The sooner you get care for HIV, the better.<ul ><li><a href="http://aids.gov/hiv-aids-basics/just-diagnosed-with-hiv-aids/treatment-options/overview-of-hiv-treatments/" >Find out about treatment options for HIV</a>.</li><li><a href="http://aids.gov/hiv-aids-basics/staying-healthy-with-hiv-aids/taking-care-of-yourself/doctor-clinic-and-dental-visits/" >Get information about staying healthy with HIV</a>.</li><li><a href="http://locator.aids.gov/" >Use this tool to find services for people with HIV or AIDS, like housing assistance, health centers, and counseling</a>.</li></ul>Protect yourself and others. If you are HIV-positive, you can <a href="http://aids.gov/hiv-aids-basics/staying-healthy-with-hiv-aids/taking-care-of-yourself/sexual-health/index.html#preventing-hiv" >take steps to protect your partner</a> from the virus. If you are pregnant or thinking about getting pregnant, you can get treatment to <a href="http://womenshealth.gov/hiv-aids/preventing-hiv-infection/protecting-your-children-from-hiv.cfm#a" >prevent passing HIV to your baby</a>.How can I get tested for HIV? There are different types of HIV tests. The most common are:<ul ><li>Lab tests – It can take from a few days to 2 weeks to get the results.</li><li>Rapid tests – Results are ready in 10 to 20 minutes.</li></ul>When you get tested, the nurse will take a sample of your blood or collect fluid from your mouth with a swab. If you test positive, the doctor or nurse will give you another test to be sure.<a href="http://aids.gov/hiv-aids-basics/prevention/hiv-testing/hiv-test-types/" >Find out more about the different types of HIV tests</a>.What’s the difference between confidential and anonymous testing? When you get tested at a doctor’s office or clinic, your test results are confidential. This means they can only be shared with people allowed to see your medical records.If you are worried about giving your name, you can get an anonymous HIV test at some clinics. This means that you don’t have to give your name.What is HIV? HIV stands for human immunodeficiency virus. This is the virus that causes AIDS. There is no cure yet for HIV/AIDS, but there are treatments that can help people live longer, healthier lives.How do people get HIV? HIV is spread through some of the body’s fluids, like blood, semen (cum), vaginal fluids, and breast milk. HIV is passed from one person to another by:<ul ><li>Having unprotected sex (vaginal, anal, or oral) with a person who has HIV</li><li>Sharing needles with someone who has HIV</li><li>Breastfeeding, pregnancy, or childbirth if the mother has HIV</li><li>Getting a blood transfusion that has HIV (very rare in the U.S.)</li></ul>Learn more about HIV/AIDS:<ul><li><a href="http://aids.gov/hiv-aids-basics/hiv-aids-101/what-is-hiv-aids/" >What is HIV/AIDS?</a></li><li><a href="http://www.womenshealth.gov/hiv-aids/" >Women and HIV/AIDS</a></li></ul>

Take Action! Talk with your partner about getting tested together before you have sex. Take these steps to protect yourself and others from HIV.Find a place to get tested. Ask your doctor or nurse for an HIV test. Or visit an HIV testing center or health clinic. You also can get tested at a hospital or health department.To find an HIV testing center near you:<ul ><li><a href="http://hivtest.cdc.gov/Default.aspx" >Enter your ZIP code to find local testing sites</a>.</li><li>Call 1-800-CDC-INFO (1-800-232-4636).</li></ul>If you want to know more about HIV testing and prevention, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=28">take this list of questions to your appointment</a>.What about cost? Free HIV testing is available at some testing centers and health clinics.Screening for HIV is also covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. HIV counseling is covered for women who are sexually active. Talk to your insurance company to find out what this means for you.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Protect yourself from HIV. The best way to protect yourself from HIV is to not have sex until you are in a relationship with only one person and you have both tested negative. Here are other steps you can take to help prevent HIV: <ul > <li>Use a latex condom with water-based lubricant every time you have vaginal or anal sex. </li> <li>When you have oral sex, use a condom or dental dam (rectangular sheet of latex placed over the vagina).</li> <li>Limit your number of sexual partners. </li> <li>Don’t inject drugs or share needles.</li> <li>If you have more than one sexual partner, get tested for HIV regularly.</li> </ul> <a href="http://www.hiv.va.gov/patient/sex/condom-tips.asp">Get tips on using condoms and dental dams</a>.Talk with your partner about getting tested. It’s important to make time to talk before having sex. Ask your partner to get tested for HIV and other STDs. Offer to get tested together.These ideas can help you start the conversation:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=17">STD Testing: Conversation starters</a></li><li><a href="http://kidshealth.org/teen/sexual_health/stds/the_talk.html" >Tips for teens: Talking to your partner about STDs</a> </li></ul>Get counseling about HIV prevention. If you want more information about preventing HIV, ask your local testing center if they offer prevention counseling. You may want counseling if:<ul ><li>You are worried about getting HIV</li><li>You have HIV and are worried about giving it to someone else</li></ul>

Start Today: Small Steps <ul><li><a href="http://www.hiv.va.gov/patient/sex/condom-tips.asp">Check out these condom do’s and don’ts</a>.</li><li>Make an appointment to get tested for HIV.</li><li><a href="http://www.womenshealth.gov/hiv-aids/share-your-story/" >Read personal stories from women affected by HIV/AIDS</a>.</li></ul>

The Basics Public health emergencies can happen at any time, so make sure you and your family are ready. Planning ahead can help keep you and your family safe if there’s an emergency, like a natural or man-made disaster. Examples of emergencies include:<ul ><li>Natural disasters like floods, tornadoes, and earthquakes</li><li>Flu pandemics (flu outbreaks that spread around the world)</li><li>Blackouts (where large areas lose power)</li><li>Terrorist attacks</li></ul>Emergencies can happen at any time, so it’s important to make sure you and your family are ready. Here’s what you can do:<ul ><li>Get an emergency supply kit.</li><li>Make a family emergency plan.</li><li>Learn what to do in different types of emergencies.</li></ul>

Take Action! Make a family emergency plan. Don’t wait – make a plan with your family today.Make an emergency supply kit. Gather supplies like water, medicines, and blankets. You won’t have time to search or shop for these supplies during an emergency, so put together your kit now. Make sure your kit includes:<ul ><li>Water for at least 3 days. You’ll need at least 1 gallon of water a day for each person and pet.</li><li>Food for at least 3 days. Choose foods that don’t need to be kept cold, like energy bars, peanut butter, crackers, and canned fruit (don’t forget a can opener). <a href="http://www.fsis.usda.gov/FactSheets/keeping_food_Safe_during_an_emergency/index.asp" >Find out how to keep food safe during an emergency</a>.</li><li>Prescription medicine that you take every day, like heart or diabetes medicine.</li><li>A first aid kit to treat cuts, burns, and other basic injuries. <a href="http://www.mayoclinic.com/health/first-aid-kits/FA00067/METHOD=print" >Find out what to put in your family’s first aid kit</a>. (You can also buy first aid kits at many stores.)</li><li>A flashlight and extra batteries.</li><li>A whistle to call for help.</li></ul>Keep your emergency supplies together in a backpack, bag, or easy-to-carry container. Use a waterproof container if possible.For more help putting together your kit, <a href="http://www.ready.gov/sites/default/files/documents/files/checklist_1.pdf" >print out this emergency supply kit checklist [PDF - 163 KB]</a>.Make a plan. It’s important to make a plan in case your family members aren’t in the same place when disaster strikes. Consider a plan where each family member calls the same friend or relative if there’s an emergency.<a href="http://www.ready.gov/sites/default/files/documents/files/Family_Emegency_Plan.pdf" >Print this Family Emergency Plan [PDF - 520 KB]</a>. Sit down and fill it out together so that everyone in your family knows what to do.Know what to do during different types of emergencies. Find out about the different kinds of disasters that might happen in your area. Decide how you will take action.<ul ><li>First, decide if you will stay where you are or move to a community shelter. It’s important to have a plan for both.</li><li><a href="http://emergency.cdc.gov/preparedness/shelter/" >Learn how to shelter in place</a>. Shelter in place means that you take shelter wherever you are – like at home, work, school, or in your car.</li><li>Find out if your community has an emergency response plan. <a href="http://www.ready.gov/localized-ready-programs" >Get more information about programs and resources in your area</a>.</li><li><a href="http://www.bt.cdc.gov/preparedness/quarantine/" >Understand quarantine (“KWAHR-en-teen”) and isolation</a>. This means keeping sick people (or people who might be sick) away from other people to prevent the spread of disease.</li><li>Find out about resources for:<ul><li><a href="http://www.ready.gov/seniors" >Older adults</a></li><li><a href="http://www.ready.gov/individuals-access-functional-needs" >People with disabilities</a></li><li><a href="http://www.ready.gov/caring-animals" >People with pets</a></li></ul></li></ul>

Start Today: Small Steps <ul><li>Make a list of all medicines you take. Ask your doctor if you can have extras for your first aid kit.</li><li><a href="http://www.ready.gov/identify-local-partners" target=blank >Find emergency preparedness resources near you</a>.</li><li>Ask your child’s school for a copy of their emergency plan to keep at home and work.</li></ul>

The Basics Just like kids, adults need shots to help prevent serious diseases like tetanus. Adults need shots (vaccinations) just like kids do. Make sure you are up to date on your shots.<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=18">Get a flu shot every year</a>. The seasonal flu vaccine is the best way to protect yourself and others from the flu.</li><li>Get the Tdap vaccine to protect against tetanus (“TET-nes”), diphtheria (“dif-THEER-ee-ah”), and whooping cough (pertussis).</li><li>Get a Td booster shot every 10 years to protect against tetanus and diphtheria.</li><li>If you are age 60 or older, get a shot to prevent shingles. Shingles causes a rash and can lead to pain that lasts for months or years.</li><li>If you are age 65 or older, <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=23">get a pneumonia shot</a>. This shot is sometimes called PPSV. Most people only need to get the shot once.</li></ul>Ask your doctor or nurse if there are any other shots you may need to help you stay healthy.Why do I need to get these shots? There are 3 main reasons to get your shots.<ol ><li>Vaccines help protect you against diseases that can be serious and sometimes deadly.</li><li>The shots you got as a child can wear off over time. And as you get older, you may be at risk for other illnesses, like shingles.</li><li>Vaccines don’t just protect you – they also protect the people around you. Some people in your family or community may not be able to get certain vaccines because of their age or health condition.</li></ol>Protect yourself and those around you by staying up to date on your shots.Do I need any other shots to help me stay healthy? You may need other shots if you:<ul ><li>Didn’t get all of your shots as a child</li><li>Have a health condition like HIV that makes it harder for your body to fight infection</li><li>Have a health condition like diabetes or heart, lung, or liver disease</li><li>Are pregnant</li><li>Are a man who has sex with men</li><li>Smoke</li><li>Spend time with infants, young children, or older adults</li><li>Work in a school, hospital, prison, or health clinic</li><li>Travel outside the United States</li></ul>Ask your doctor or nurse if you need any other shots.

Take Action! Call your doctor’s office and ask about shots to help you stay healthy. Talk with a doctor or nurse about getting your shots.Find out which shots you need. Take this quiz to <a href="http://www2.cdc.gov/nip/adultImmSched/" >find out which shots you need</a>. Print out the results and take them with you to your next checkup. Make a plan with your doctor or nurse to get your shots. <a href="http://vaccine.healthmap.org">Or use this vaccine clinic locator to find out where you can get important shots</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=18">Get a seasonal flu shot every year</a>. Everyone age 6 months and older needs to get the seasonal flu vaccine every year.What about cost? Many shots for adults are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get your shots at no cost to you.<ul ><li>If you have Medicare or private insurance, check to find out what’s included in your plan. Ask about the Affordable Care Act.</li><li>If you don’t have insurance, you still may be able to get free shots.<ul ><li><a href="http://www.cdc.gov/mmwr/international/relres.html" >Call your state health department</a> to find a free or low-cost vaccination program.</li><li><a href="http://findahealthcenter.hrsa.gov/Search_HCC.aspx" >Find a health center near you</a> to learn more.</li></ul></li></ul><a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Keep a copy of your vaccination record. You and your doctor are the only ones keeping track of the vaccinations (shots) you receive. Ask your doctor to print out a record of your vaccinations. Keep this record in a safe place.If you aren’t sure which shots you’ve already received, <a href="http://www.cdc.gov/vaccines/recs/immuniz-records.htm#where" >try these tips for finding old vaccination records</a>. If you still can’t find a record of your vaccinations, talk with your doctor about getting some shots again.

Start Today: Small Steps <ul><li>Ask your doctor for a copy of your vaccination (shot) records.</li><li><a href="http://www2.cdc.gov/nip/adultImmSched/">Take this quiz to find out which shots you need</a>.</li><li><a href="http://www.nlm.nih.gov/medlineplus/tutorials/pneumonia/htm/index.htm">Watch this short presentation about pneumonia</a>.</li></ul>

The Basics Help your child stay at a healthy weight by balancing what your child eats with physical activity. Help your child – and your whole family – eat healthy and stay physically active. The healthy habits your child learns now can last a lifetime.What can I do to help my child stay at a healthy weight? Help your child stay at a healthy weight by balancing what your child eats with physical activity. Two of the best ways to prevent overweight and obesity in your child are to eat healthier foods and to get more active as a family.Parents are often the most important role models for children. When you eat right and are physically active, your child will be more likely to make these choices, too. Plus, getting active and eating healthy as a family will help you spend more quality time together.Why do I need to worry about my child’s weight? Americans are getting heavier. Today, most adults are overweight or obese. Children are becoming heavier, too.Overweight and obesity in children can lead to serious problems, like:<ul><li>Heart disease</li><li>Type 2 diabetes</li><li>Asthma</li><li>Sleep problems</li><li>Low self-esteem</li><li>Getting bullied</li></ul>Being overweight as a child increases the risk of being overweight or obese as an adolescent and young adult. In other words, many kids don’t “grow out of” being overweight.<a href="http://www.letsmove.gov/health-problems-and-childhood-obesity" >Learn more about health problems and childhood obesity</a>.Is my child at a healthy weight? Children grow at different rates, so it’s not always easy to tell if your child is at a healthy weight. Overweight is defined differently for children and teens than it is for adults.Ask your child’s doctor or nurse whether your child is at a healthy weight.What if my child is overweight or obese? Successful weight management programs for kids include counseling and education about eating a healthy diet and getting physically active. Parents have an important role to play in these programs, too.Talk to your child’s doctor or nurse for more information.

Take Action! Put at least 60 minutes (1 hour) of physical activity into your child’s day. Help your child make healthy choices.Ask the doctor to screen your child for obesity. Your child’s doctor or nurse can tell you if your child is at a healthy weight. If your child is overweight or obese, ask the doctor or nurse to help you find a weight-loss program for your child.Look for a weight-loss program that includes counseling to help kids:<ul ><li>Make healthy choices about food</li><li>Get more physical activity</li></ul>What about cost? Obesity screening and counseling are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, your child may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Put at least 60 minutes (1 hour) of physical activity into your child’s day. It doesn’t have to be 60 minutes all at once – it can be shorter activities that add up to 1 hour a day. Fun activities that children do on their own are best. For example, playing tag is a great way to get moving.Be sure your child is doing different types of activity, including:<ul ><li>Aerobic activities, like running, skipping, or dancing</li><li>Muscle-strengthening activities, like climbing playground equipment or trees</li><li>Bone-strengthening activities, like jumping rope or playing basketball</li></ul><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html" > Find out how much physical activity your child needs</a>.Make getting active a family project.<ul ><li>Let children pick family activities.</li><li>Try walking the dog or biking to the library together.</li><li><a href="http://www.letsmove.gov/sites/letsmove.gov/files/Family_Calendar_1.pdf" >Post a family activity calendar [PDF - 148 KB]</a> on your refrigerator.</li><li><a href="http://www.nps.gov/findapark/index.htm" >Find a park near you to explore</a>.</li><li><a href="http://www.letsmove.gov/what-do" >Plan your next outdoor family activity</a>.</li><li><a href="http://www.presidentschallenge.org/celebrate/active-lifestyle.shtml" >Sign up for the Presidential Active Lifestyle Award (PALA+) challenge</a>. </li></ul><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/activity-plan.htm" >Get more ideas on how to increase your family’s daily activity</a>.Limit screen time. Keep inactive (sitting down) screen time to 2 hours or less a day for kids age 2 and older. Exercise TV shows or video games where your child moves around are a better choice than inactive screen time, but most of them do not count as physical activity time.<ul ><li>Set clear rules about when and for how long your child can watch TV, use the computer, and play video games.</li><li>Keep the TV out of your child’s room.</li><li><a href="http://www.letsmove.gov/sites/letsmove.gov/files/Screen_Time_Log_1.pdf" >Use this screen time log [PDF - 118 KB]</a> to track how much time your family is spending in front of a screen.</li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm" >Get more tips to limit screen time</a>.</li></ul>Shop, cook, and plan for healthy meals. Buy and serve more vegetables, fruits, and whole grain foods. Here are some tips and ideas:<ul ><li><a href="http://www.letsmove.gov/sites/letsmove.gov/files/Grocery_List_1.pdf" >Make a shopping list with healthy foods [PDF - 285 KB]</a>.</li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/nutrition-facts.htm" >Read the nutrition label on packages to help you make healthy choices</a>.</li><li>Let your child pick out healthy foods to try.</li><li>Give children age 2 and older water or fat-free or low-fat milk instead of soda or juice. Children under age 2 can drink whole milk.</li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/fun-family-recipes.htm" >Get tips on how to lower the calories and fat in family meals and snacks</a>.</li><li><a href="http://www.choosemyplate.gov/preschoolers/healthy-habits/know-when-they-had-enough.html" >Help children know when they’ve had enough</a>. Give your kids a chance to stop eating when they feel full.</li></ul><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/smart-food-shopping.htm" >Get more tips for smart food shopping</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. You can be a role model for your child by making smart food choices. Plus, a healthy diet can help protect you from heart disease, some types of cancer, and type 2 diabetes.Start the day with a good breakfast. Skipping breakfast can make kids hungry and tired, and it may lead them to snack on junk food later in the day. Give your kids whole-grain cereal with fat-free or low‑fat milk and fruit instead of sugary cereal.<a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=1">Make healthy snacks</a>. Snacks give kids important nutrients and help control hunger between meals.Sit at the table and eat together as a family. When families eat together, children eat more vegetables and fruits and less junk food. Plan healthy, affordable meals and enjoy them as a family. Let children help pick out healthy foods, prepare meals, and set the table.Make sure your child gets enough sleep. If kids don’t get enough sleep, they are at higher risk of being overweight or obese.<ul ><li>Teens need at least 9 hours of sleep each night.</li><li>School-aged and preschool children need 10 to 12 hours of sleep.</li><li>Newborns sleep between 16 and 18 hours a day.</li></ul>Set a bedtime schedule and remind your child when it’s time to get ready for bed. <a href="http://www.bblocks.samhsa.gov/family/showtell/sleep.aspx" >Get more tips on helping your child get enough sleep</a>.Share these Web sites with your kids. These safe Web sites can help children learn about healthy habits.<ul ><li><a href="http://www.bam.gov/index.html" >BAM! Body and Mind</a></li><li><a href="http://www.choosemyplate.gov/children-over-five.html" >MyPlate Blast Off Game</a></li><li><a href="http://www.bestbonesforever.gov/" >Best Bones Forever</a></li></ul>

Start Today: Small Steps <ul><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/hundredcalories.pdf" >Let your kids pick one of these healthy snacks [PDF - 168 KB]</a>.</li><li>Eat fresh fruit for dessert.</li><li><a href="http://womenshealth.gov/body-image/kids/" >Get ideas to help you teach your kids to have a healthy body image</a>.</li></ul>

The Basics Getting 7 to 8 hours of sleep each night can help protect your health. Everyone needs to sleep. A good night’s sleep helps keep your mind and body healthy.How much sleep do I need? Most adults need 7 to 8 hours of sleep each night. If you are having trouble sleeping, make changes to your routine to get the sleep you need.Kids need even more sleep than adults.<ul ><li>Teens need at least 9 hours of sleep each night.</li><li>School-aged and preschool children need 10 to 12 hours of sleep.</li><li>Newborns sleep between 16 and 18 hours a day.</li></ul>Why is getting enough sleep important? Getting a good night’s sleep can have many benefits. <ul > <li>You will be less likely to get sick.</li> <li>You will be more likely to stay at a healthy weight.</li> <li>You can lower your risk of high blood pressure and diabetes.</li> <li>You can boost your brainpower and your mood.</li> <li>You can think more clearly and do better in school and at work.</li> <li>You can make better decisions and avoid injuries. For example, sleepy drivers cause thousands of car crashes every year.</li> </ul>Does it matter when I sleep? Yes. We have a natural cycle for when we feel tired and awake. Sunlight plays a big role in this cycle.Our “biological clocks” are set to make us feel the most sleepy between midnight and 7 a.m. Our biological clocks also help us stay alert during the day, although many people have a sleepy period between 1 p.m. and 4 p.m.Our natural sleep cycle is very hard to break or change. When people have to work during the night, they can have trouble getting enough sleep during the day. People who travel to a different time zone can also have trouble sleeping.Get sleep tips to help you:<ul><li><a href="http://www.nhlbi.nih.gov/health/public/sleep/yg_slp.htm#night" >Work the night shift</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/sleep/yg_slp.htm#jetlag" >Deal with jet lag (trouble sleeping in a new time zone)</a></li></ul>Why can’t I fall asleep? Many things can make it harder for you to sleep, including:<ul ><li>Stress</li><li>Pain</li><li>Some medicines</li><li>Caffeine (in chocolate, drinks like coffee, and in some medicines)</li><li>Sleep disorders, like sleep apnea or insomnia</li></ul>If you are having trouble sleeping, make changes to your routine to get the sleep you need. For example, try to:<ul ><li>Follow a regular sleep schedule</li><li>Stay away from caffeine in the afternoon</li><li>Take a hot bath before bed to relax</li></ul>How can I tell if I have a sleep disorder? Signs of a sleep disorder can include:<ul ><li>Difficulty falling asleep</li><li>Trouble staying asleep</li><li>Sleepiness that makes it difficult to do daily tasks like driving a car</li><li>Frequent loud snoring, pauses in breathing, or gasping while sleeping</li></ul>If you have any of these signs, talk to a doctor or nurse. You may need to be tested or treated for a sleep disorder.To learn more about sleep disorders:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/sleep/healthysleepfs.pdf" >Check out this Guide to Healthy Sleep [PDF - 451 KB]</a>.</li><li><a href="http://www.nlm.nih.gov/medlineplus/tutorials/sleepdisorders/htm/index.htm" >Watch this short presentation about sleep disorders</a>.</li></ul>

Take Action! Set a regular bedtime routine. Small changes to your daily routine can help you get the sleep you need.Change what you do during the day.<ul ><li>Exercise earlier in the day, not right before you go to bed.</li><li>Stay away from drinks and foods with caffeine (such as coffee, tea, soda, or chocolate) late in the day.</li><li>If you have trouble sleeping at night, limit daytime naps to less than 1 hour.</li><li>If you drink alcohol, <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=16">drink only in moderation</a>. This means no more than 1 drink a day for women or 2 drinks a day for men. Alcohol can keep you from sleeping soundly.</li><li>Don’t eat a big meal close to bedtime.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">Quit smoking</a>. (The nicotine in cigarettes disturbs sleep.)</li></ul>Set a bedtime routine. <ul ><li>Go to bed at the same time every night.</li><li>Get the same amount of sleep each night.</li><li>Make sure your bedroom is dark and quiet.</li><li>Avoid eating, talking on the phone, or watching TV in bed.</li><li>Try not to lie in bed worrying about things. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicID=45">Check out these tips to help manage stress</a>.</li></ul>If you are still awake after staying in bed for more than 20 minutes, get up. Do something relaxing until you feel sleepy.<a href="http://www.nhlbi.nih.gov/health/public/sleep/yg_slp.htm#tipsgetting" >Check out more tips for getting a good night’s sleep</a>.If you are concerned about your sleep, see a doctor. Talk with a doctor or nurse if you have any of the following signs of a sleep disorder: <ul > <li>Frequent, loud snoring</li> <li>Pauses in breathing during sleep</li> <li>Trouble waking up in the morning</li> <li>Pain or itchy feelings in your arms or legs that may happen more often at night</li> <li>Trouble staying awake during the day</li> </ul> Even if you aren’t aware of problems like these, talk with a doctor if you feel like you often have trouble sleeping. <a href="https://www.myhealth.va.gov/mhv-portal-web/resources/jsp/help.jsp?helpDirectRequest=sleep_daily_diaryprint.htm">Keep a sleep diary</a> for a week and share it with your doctor. A doctor can suggest different sleep routines or medicines to treat sleep disorders. Talk with a doctor before trying over-the-counter sleep medicine.

Start Today: Small Steps <ul><li><a href="http://www.mayoclinic.com/print/sleeping-pills/SL00010/METHOD=print">Get the facts before using medicines to help you sleep</a>. </li><li>Keep your bedroom dark and quiet.</li><li><a href="http://www.cdc.gov/family/minutes/tips/assesssleephabits/index.htm">Check out these tips on changing your sleep habits</a>.</li></ul>

The Basics Always wear a bike helmet and ride in the same direction as cars. Riding bikes is a great way for you to get active. Riding a bike can help you:<ul ><li>Get in shape</li><li>Lose weight</li><li>Lower your risk of health conditions like heart disease</li><li>Save money on gas</li><li>Spend time together as a family</li></ul>Follow these safety tips every time you ride.<ul ><li>Ride a bike that’s the right size for you.</li><li>Check the brakes before you ride.</li><li>Always wear a bike helmet.</li><li>Wear bright colors and reflective tape.</li><li>Ride in the same direction as cars.</li></ul>A bike crash could send you to the emergency room. The good news is that many bike injuries can be prevented. If you have kids, teach them these safety tips right from the start.

Take Action! Make sure your bike has reflectors on the front, back, and tires. Make safe biking a habit.Ride a bike that’s the right size for you. Riders of any age should be able to put one leg on each side of the top bar (tube) of their bike with both feet flat on the ground. Otherwise, the bike isn’t safe to ride.Check the brakes. Make sure the brakes are working before you ride.If you are choosing a bike for a child, choose one that brakes when the rider pedals backwards. Young children’s hands aren’t big enough or strong enough to use hand brakes.Always wear a bike helmet! Get in the “helmet habit” – wear a helmet every time and everywhere you ride a bike. A bike helmet is the best way to prevent injury or death from a bike crash.Make sure your helmet is certified. Look for a sticker on the inside that says “CPSC.” This means it’s been tested for safety.Bike helmets only protect you if you wear them the right way. Every time you put your helmet on, make sure that:<ul ><li>The helmet is flat on the top of your head</li><li>The helmet is covering the top of your forehead</li><li>The strap is buckled snugly under your chin</li></ul><a href="http://www.nhtsa.gov/people/injury/pedbimot/bike/EasyStepsWeb/index.htm" >Find out more about the right way to fit a bike helmet</a>.Kids grow quickly – check regularly to make sure their helmets still fit.Replace your helmet if you crash. Even if your helmet doesn’t look cracked or damaged, it might not protect you in another crash.Make sure people can see you easily. Drivers can have a hard time seeing bike riders, even during the day. Follow these tips to help drivers see you: <ul > <li>Wear neon, fluorescent, or other bright colors.</li> <li>Put something on your clothes or bike that reflects light, like reflective tape. </li> </ul> Try to plan ahead so your bike rides are over before it gets dark. If you are going to ride at night, here are some safety tips: <ul > <li>Make sure your bike has reflectors on the front, back, and tires.</li> <li>Put battery powered lights on your bike. A red light is for the back, and a white light is for the front – just like with cars.</li> </ul>Follow the “rules of the road.”<ul ><li>Look both ways before entering the street.</li><li>Ride in the same direction as the cars.</li><li>Stop at all stop signs and intersections.</li><li>Use hand signals to show others what you plan to do next.<ul><li>For a left turn, look behind you, hold your left arm straight out to the side, and turn carefully.</li><li>For a right turn, hold your left arm out and up in an “L” shape.</li><li>To signal that you are stopping, hold your left arm out and down in an upside-down “L” shape.</li></ul></li></ul><div ><img alt="Left turn hand signal" height="85" src="http://www.healthfinder.gov/prevention/glmedia/icons/left_turn.gif" width="85" /> <img alt="Right turn hand signal" height="85" hspace="30" src="http://www.healthfinder.gov/prevention/glmedia/icons/right-turn.gif" width="85" /> <img alt="Stop hand signal" height="85" src="http://www.healthfinder.gov/prevention/glmedia/icons/stop.gif" width="85" /> Use your left hand to make these signals for left turn, right turn, and stop.</div>

Start Today: Small Steps <ul><li>Check your bike tires to make sure they have the right amount of tire pressure.</li><li><a href="http://www.nhtsa.gov/DOT/NHTSA/Traffic%20Injury%20Control/Articles/Associated%20Files/BikeSafetyforAdults.pdf" >Know the 7 Smart Routes to Bicycle Safety [PDF - 315 KB]</a>.</li><li>Don’t forget sunscreen! Put sunscreen on before you ride your bike.</li></ul>

The Basics You can lower your risk for type 2 diabetes by eating healthy and staying active. You can do a lot to prevent or delay getting type 2 diabetes (“dy-ah-BEE-teez”), including:<ul ><li>Watching your weight</li><li>Eating healthy</li><li>Staying active</li><li>Controlling your blood pressure and cholesterol</li><li>Quitting smoking</li></ul>Diabetes is one of the leading causes of disability and death in the United States. If it’s not controlled, diabetes can cause blindness, nerve damage, kidney disease, and other health problems.The good news is that the small steps you take to prevent diabetes can lead to big rewards. <a href="http://www.ndep.nih.gov/publications/PublicationDetail.aspx?PubId=71#page3" >Make a plan to prevent type 2 diabetes</a>.What is diabetes? Diabetes is a disease. When you have diabetes, there is too much glucose (sugar) in your blood. Over time, if it’s not controlled, diabetes can cause serious health problems like heart disease, stroke, and blindness. To learn more about how diabetes affects the body, visit: <ul > <li><a href="http://www.cdc.gov/diabetes/consumer/problems_humanbody_male.htm">Diabetes and men</a> </li> <li><a href="http://www.cdc.gov/diabetes/consumer/problems_humanbody_female.htm">Diabetes and women</a> </li> </ul> Diabetes can’t be cured, but it can be controlled.What is type 2 diabetes? There is more than one type of diabetes. Type 2 diabetes is the most common form of diabetes. People who are overweight are more likely to get type 2 diabetes.The food you eat turns into glucose. Your blood carries glucose to other parts of the body. Your body depends on glucose for energy.When you have diabetes, your body has trouble turning glucose into energy. Instead of being used by your body, the glucose builds up in your blood. The rest of your body is starved of energy.What is pre-diabetes? Pre-diabetes means the amount of glucose in your blood is higher than normal. If you have pre-diabetes, you are at risk for serious health problems, like type 2 diabetes, heart disease, and stroke. <a href="http://www.cdc.gov/diabetes/consumer/prevent.htm#5" >Find out more about pre-diabetes</a>.Am I at risk for diabetes? You may be at risk for type 2 diabetes if you:<ul ><li>Are age 45 or older</li><li>Are overweight</li><li>Have a parent, brother, or sister with diabetes</li><li>Are African American, Hispanic or Latino American, American Indian, Asian American, or Pacific Islander</li><li>Have had diabetes during pregnancy (gestational diabetes)</li><li>Have had a baby with a birth weight of more than 9 pounds</li><li>Have high blood pressure or cholesterol</li><li>Exercise less than 3 times a week</li></ul>What are the signs of diabetes? Many people with diabetes don’t know they have the disease. Some signs of diabetes include:<ul ><li>Being very thirsty or very hungry</li><li>Feeling tired for no reason</li><li>Urinating (going to the bathroom) more than usual</li><li>Losing weight for no reason</li><li>Having cuts or bruises that are slow to heal</li><li>Having trouble seeing (blurry vision)</li><li>Losing feeling or having tingling in your hands or feet</li></ul>Not everyone who has diabetes has these signs. If you have any of these signs or think you may be at risk, talk with your doctor about getting tested for diabetes.

Take Action! Talk to a doctor about your diabetes risk. Take these steps to prevent or delay type 2 diabetes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Eating healthy foods can help you:<ul ><li>Control your weight</li><li>Lower your blood pressure</li><li>Lower your cholesterol</li><li>Prevent or delay type 2 diabetes</li></ul>Choose foods low in fat, cholesterol, and salt. Try these tips to:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/fun-family-recipes.htm" >Cut down on fat and calories</a></li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=57">Reduce the sodium (salt) in your diet</a></li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Being physically active can lower your risk of type 2 diabetes. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking.<ul ><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html#Aerobic" >See what counts as aerobic activity</a>.</li><li><a href="http://www.win.niddk.nih.gov/publications/walking.htm#firststep" >Try this sample walking program</a>.</li></ul>If you have a health condition, be as active as you can be. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Use these tips to stay active with a disability</a>. Your doctor can help you choose the best activities for you.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=25">Watch your weight</a>. Studies show that losing 5 to 7 percent of your body weight can lower your risk of getting type 2 diabetes. If you weigh 200 pounds, 7 percent of your body weight is 14 pounds.Try keeping a diary to write down:<ul ><li>Your weight</li><li>All the meals and snacks you eat today</li><li><a href="https://www.supertracker.usda.gov/foodapedia.aspx" >Number of calories and grams of fat in your food</a></li><li>Minutes of physical activity you do today</li></ul>To get started, <a href="https://www.supertracker.usda.gov" >use this food and activity tracking tool for a week</a>.Get your blood pressure and cholesterol checked.<ul ><li>Starting at age 18, <a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=11"> get your blood pressure checked</a> at least once every 2 years. It’s important to get your blood pressure checked often, especially if you are over 40 years old.</li><li><a href="http://healthfinder.gov/prevention/ViewTopic.aspx?topicId=14">Talk to a doctor about getting your cholesterol checked</a>. Most men need their cholesterol checked at least once every 5 years. Women at risk for heart disease need their cholesterol checked every 5 years.</li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">Quit smoking</a>. People who smoke are more likely to get type 2 diabetes. Call 1-800-QUIT-NOW (1-800-784-8669) for free support and to set up your quit plan.Talk to a doctor about your diabetes risk. <a href="http://www.diabetes.org/diabetes-basics/prevention/diabetes-risk-test/" >Use this tool to find out if you are at risk for diabetes</a>. Print out the results and take them to your next checkup.<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=44">Ask your doctor or nurse these questions about how to prevent type 2 diabetes</a>.</li><li>If you are pregnant or planning to get pregnant, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolID=60">talk to your doctor or midwife about gestational (“jes-TAY-shon-al”) diabetes</a>. Gestational diabetes is a type of diabetes that can develop during pregnancy.</li></ul>What about cost? The <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, covers these services related to diabetes risk:<ul ><li>Diabetes screening for adults with high blood pressure</li><li>Diet counseling for adults at higher risk for chronic disease</li></ul>Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance provider to find out what’s included in your plan.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li>Plan ahead – keep healthy snacks like low-fat popcorn in your car or at work.</li><li><a href="http://www.ndep.nih.gov/media/NDEP71_Choose50Ways_4c_508.pdf" >Check out this list of over 50 ways to prevent diabetes [PDF - 520 KB]</a>.</li><li>Take the stairs instead of the elevator, if you can.</li></ul>

The Basics Speak up and ask questions at the doctor’s office to get better care for you and your family. Speak up and ask questions at the doctor’s office. When you play an active role in your health care, you can improve the quality of the care you and your family get.Most people depend on different doctors, nurses, pharmacists, and insurance programs for their health care. It’s a team effort, and you are the most important member of the team.To take charge of your health care:<ul ><li>Keep track of important health information.</li><li>Know your family health history.</li><li>See a doctor regularly for checkups.</li><li>Be prepared for medical appointments.</li><li>Ask your doctor or nurse questions.</li></ul><a href="http://www.healthcare.gov/compare/index.html" >Use this guide to help you choose quality health care</a>.

Take Action! Keep track of your important health information. Start by writing down the names of the medicines you take. Follow these steps to play an active role in your health care.Keep track of important health information. Keep all your health information in one place to make it easier to manage your health care. Take the information with you to every medical appointment.To start your own personal health record, write down:<ul ><li>Your name, birth date, and blood type</li><li>The name and phone number of a friend or relative to call if there’s an emergency</li><li>Telephone numbers and addresses of places where you get medical care, including your pharmacy</li><li>Dates and results of checkups and screening tests</li><li>List of shots (and the dates you got them)</li><li>Medicines you take, how much you take, and why you take them</li><li>Any health conditions you have, including allergies</li></ul>If you aren’t sure about some of this information, check with your doctor’s office.Know your family health history. The health history of your family is also an important part of your personal health record. <a href="https://familyhistory.hhs.gov/fhh-web/home.action" >Use this family health history tool</a> to keep track of conditions that run in your family.See a doctor regularly for checkups. Your doctor or nurse can help you stay healthy. If you don’t have a doctor or nurse, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=63">check out these tips on choosing a doctor you can trust.</a>Regular checkups can help the doctor or nurse find problems early, when they may be easier to treat.</a><ul ><li><a href="http://healthfinder.gov/HealthTopics//myHealthfinder/">Use the myhealthfinder tool to get personal health recommendations based on your age and sex</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=58">Get information about shots to help you stay healthy</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=20">Protect your health by getting recommended screenings</a>. Check out these fact sheets for more information:<ul><li><a href="http://www.ahrq.gov/ppip/healthymen.htm" >Men: Stay Healthy at Any Age</a></li><li><a href="http://www.ahrq.gov/ppip/healthywom.htm" >Women: Stay Healthy at Any Age</a></li></ul></li></ul>What about cost? The <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, covers many preventive services, like screenings and shots. It also covers well-child visits through age 21 and well-woman visits. Depending on your insurance plan, you may be able to get preventive services at no cost to you. Check with your insurance provider for more information.<ul ><li><a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >Find out which services are covered by the Affordable Care Act</a>.</li><li><a href="http://www.medicare.gov/coverage/preventive-and-screening-services.html" >Find out which services are covered under Medicare</a>.</li><li><a href="http://www.healthcare.gov/using-insurance/low-cost-care/medicaid/#cover" >Find out which services are covered under Medicaid</a>.</li></ul>If you don’t have insurance, check out these resources to help you get health care:<ul ><li><a href="http://finder.healthcare.gov/" >Use this tool to find insurance options for your family</a>.</li><li>For low-cost or free services, <a href="http://findahealthcenter.hrsa.gov/Search_HCC.aspx" >find a health center near you</a> and make an appointment.</li></ul>Write down your questions ahead of time. Write down any questions you have about your health and take the list with you to your doctor, nurse, or pharmacist. <a href="http://www.ahrq.gov/legacy/questions/qb/" >Use this tool to build your list of questions</a>.Make the most of doctor visits. Take your list of questions and personal health record with you to the appointment. You may also want to take a family member or friend to help take notes.Be sure to talk about any changes since your last visit, like:<ul ><li>New medicines you are taking, including over-the-counter medicines, herbs or home remedies, and vitamins</li><li>Recent illnesses or surgeries</li><li>Any important changes in your life, like becoming unemployed or a death in the family</li><li>Health concerns or issues</li><li>Health information you’ve found on the Internet or heard from others</li></ul>Follow up after your appointment. It can take time to make the healthy changes you talked about with your doctor or nurse. Remember to:<ul ><li>Call if you have any questions or side effects from medicine.</li><li>Schedule follow-up appointments for tests or lab work, if you need to.</li></ul>

Start Today: Small Steps <ul><li><a href="http://healthfinder.gov/myhealthfinder/">Use the myhealthfinder tool</a> to get health recommendations based on your age and sex.</li><li><a href="http://www.ahrq.gov/patients-consumers/care-planning/errors/5steps/5steps.pdf">Know the 5 steps to safer health care [PDF - 365 KB]</a>.</li><li><a href="http://www.healthcare.gov/using-insurance/low-cost-care/childrens-insurance-program/index.html">Find out about a health plan for kids whose families can’t afford health insurance</a>.</li></ul>

The Basics The emotional and physical stress of caregiving can cause health problems. When you are taking care of a loved one, make time to care for yourself. The emotional and physical stress of caregiving can cause health problems.What is a caregiver? A caregiver is someone who helps a family member, friend, or neighbor who is sick or has a disability. An informal or family caregiver often helps a loved one with basic daily tasks.You may be a caregiver if you regularly help someone with:<ul><li>Grocery shopping</li><li>Housework</li><li>Getting dressed</li><li>Taking and keeping track of medicine</li><li>Using medical equipment</li><li>Cooking food</li><li>Transportation, like car rides to appointments</li><li>Managing services, like talking to doctors</li></ul>About 1 in 4 Americans is a caregiver. Most caregivers have other jobs and spend at least 20 hours a week caring for a loved one.The stress of caregiving can hurt your health. When you are caring for a loved one, it may be hard to take care of your own health. Caregivers are more at risk for colds and the flu. They are also more likely to have long-term health problems, like arthritis, diabetes, or depression.Here are some signs you may have caregiver stress:<ul ><li>Feeling angry or sad</li><li>Feeling like it’s more than you can handle</li><li>Sleeping too much or too little</li><li>Having trouble eating or eating too much</li><li>Losing interest in things you used to enjoy</li></ul>The good news is that you can lower your risk for health problems if you take care of yourself and get support.

Take Action! Set aside time each day to do something you enjoy. Take these steps to lower the stress of caregiving. Take care of yourself. Caregiving can be stressful. Stress can lead to back pain and trouble sleeping. Taking care of yourself will give you the energy and strength to handle the demands of caregiving. Take care of your body. <ul class=half-space> <li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a> to keep your body strong and active. Make smart food choices to help protect yourself from heart disease, bone loss, and high blood pressure.</li> <li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a> to help you make it through the day. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or dancing.</li> <li>Take steps to <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=46">prevent back pain</a>, like keeping your back straight when you lift something heavy.</li> <li>Make sure you <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=68">get enough sleep</a>. Most adults need 7 to 8 hours of sleep each night.</li> </ul>Take care of your mental health.<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=45">Find ways to manage stress</a>. Start by taking a few slow, deep breaths.</li><li>Do something for yourself. Set aside time each day to do something you enjoy. Try reading, listening to music, or talking to a friend on the phone.</li><li>Ask a neighbor to visit with your loved one while you take a walk.</li><li>Get support from others to help you cope with the emotional stress of caregiving.</li></ul><a href="http://caregiver.org/caregiver/jsp/content_node.jsp?nodeid=347" >Find other caregivers to talk to</a> who understand what you are going through.Ask for help. You don’t need to do it all yourself. Ask family members, friends, and neighbors to share caregiving tasks.It’s also a good idea to find out about professional and volunteer services that could help. <ul ><li><a href="http://caregiver.org/caregiver/jsp/fcn_content_node.jsp?nodeid=2083" >Find resources for caregiver support in your community</a>. <a href="http://healthfinder.gov/HealthTopics/../aboutus/disclaimer.aspx"><img alt="External Links Disclaimer Logo" border="0" height="10" src="http://healthfinder.gov/HealthTopics/../images/exit_disclaimer.png" width="10" /></a></li><li><a href="http://www.eldercare.gov/Eldercare.NET/Public/Index.aspx" >Find community-based services for older adults</a>, like transportation, meals, and home care.</li></ul>If you are feeling overwhelmed, <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?TopicId=33">talk with a doctor about depression</a>.

Start Today: Small Steps <ul><li>Remind yourself that you are doing the best you can.</li><li><a href="http://www.nia.nih.gov/alzheimers/topics/caregiving">Get tips on caring for a person with Alzheimer’s disease</a>.</li><li>Ask friends and family to help out with tasks like cooking, shopping, or driving to doctor visits.</li></ul>

The Basics Heart disease is the leading cause of death for both men and women in the United States. You can take steps to help prevent heart disease. You can take steps today to lower your risk of heart disease and heart attack. Heart disease is the leading cause of death for both men and women in the United States.To help prevent heart disease, you can:<ul ><li>Eat healthy and get active.</li><li>Watch your weight.</li><li>Quit smoking and stay away from secondhand smoke.</li><li>Control your cholesterol (“koh-LEHS-tuh-rahl”) and blood pressure.</li><li>If you drink alcohol, drink only in moderation.</li><li>Take steps to prevent type 2 diabetes.</li><li>Manage stress.</li></ul>Am I at risk for heart disease? You are at higher risk for heart disease if: <ul > <li>You are a woman over age 55</li> <li>You are a man over age 45</li> <li>Your father or brother had heart disease before age 55</li> <li>Your mother or sister had heart disease before age 65</li> </ul> The good news is that heart disease can be prevented.What is heart disease? When people talk about heart disease, they are usually talking about coronary heart disease (CHD). It’s also called coronary artery disease (CAD). This is the most common type of heart disease.When someone has CHD, the arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque (“plak”), build up inside the arteries.Plaque is caused by:<ul><li>Fat and cholesterol in the blood</li><li>High blood pressure</li><li>Smoking</li><li>Too much sugar in the blood (usually because of diabetes)</li></ul>When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or a heart attack. <a href="http://www.nhlbi.nih.gov/health/health-topics/topics/cad/" >Learn more about CHD</a>.What is a heart attack? A heart attack happens when blood flow to the heart is blocked. Parts of the heart muscle may die.Signs of a heart attack include:<ul ><li>Chest pain, like uncomfortable pressure or squeezing</li><li>Trouble breathing</li><li>Pain or discomfort in the upper body, like the arms, back, neck, or jaw</li></ul>Not everyone who has a heart attack will have the same signs. <a href="http://www.nhlbi.nih.gov/health/health-topics/topics/heartattack/signs.html" >Know the other common signs of a heart attack</a>. Call 911 right away if you think you or someone else is having a heart attack.

Take Action! Use spices and herbs to flavor your food instead of salt. Take steps today to lower your risk for heart disease.Know your numbers. High blood pressure and cholesterol levels can cause heart disease and heart attack.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=14">Get your cholesterol checked</a>. Men need their cholesterol checked at least once every 5 years. Women at risk for heart disease need their cholesterol checked once every 5 years. Some men and women may need to get their cholesterol checked more often.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=11">Get your blood pressure checked</a>. Starting at age 18, get your blood pressure checked at least once every 2 years. High blood pressure has no signs or symptoms.<a href="http://healthfinder.gov/HealthTopics//myhealthfinder/">Use the myhealthfinder tool</a> to get more screening recommendations based on your age and sex.Know your family’s health history. Your family’s health history can give your doctor or nurse important information about your risk for heart disease. <a href="https://familyhistory.hhs.gov/fhh-web/home.action" >Use this family health history tool</a> to keep track of your family’s health. Share this information with your doctor or nurse.If you are worried about a family member’s risk for heart disease, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=49">use these tips to start a conversation about heart health</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">Quit smoking</a>. When you quit smoking, your risk of having a heart attack goes down. Call 1&#8209QUIT&#8209NOW (1-800-784-8669) for free support and to set up your quit plan.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=10">Talk to your doctor about taking aspirin every day</a>. Aspirin can improve the flow of blood to the heart and brain. This reduces your risk of heart attack or stroke. Aspirin is not recommended for everyone. Your doctor can help you decide if aspirin is the right choice for you.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. A heart healthy diet includes foods that are low in cholesterol, fat, and sodium (salt). <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=2">Use this shopping list to find heart healthy foods</a>. Check out these heart healthy recipe collections: <ul> <li><a href="http://hp2010.nhlbihin.net/healthyeating/Default.aspx?AspxAutoDetectCookieSupport=1" >Keep the Beat™</a> </li> <li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/syah/index.htm" >Stay Young at Heart</a></li> <li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf" >Heart Healthy Home Cooking African American Style [PDF - 3 MB]</a></li> <li><a href="http://www.nhlbi.nih.gov//health/public/heart/other/sp_recip.pdf" >Delicious Heart Healthy Latino Recipes [PDF - 3 MB]</a></li> </ul> <a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm" >Get heart healthy tips for dining out</a>. For example, ask for a salad instead of chips or french fries. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=25">Watch your weight</a>. Extra weight can lead to high cholesterol, high blood pressure, and diabetes. If you are overweight or obese, losing just 10 pounds can lower your risk of heart disease. <a href="http://www.nhlbisupport.com/bmi/">Use this calculator to figure out your BMI (body mass index)</a>. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Regular physical activity can help prevent heart disease. Aim for 2 hours and 30 minutes of moderate aerobic activity each week. This includes walking fast, dancing, and biking.If you are just getting started, try walking for 10 minutes a day a few days a week. Then add more activity over time.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=16">Drink alcohol only in moderation</a>. If you choose to drink alcohol, only have a moderate amount. This means no more than 1 drink a day for women and no more than 2 drinks a day for men.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=45">Manage stress</a>. Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=73">Take steps to prevent type 2 diabetes</a>. When you have diabetes, there is too much glucose (sugar) in your blood. Over time, if it’s not controlled, diabetes can cause serious health problems like heart disease, stroke, and blindness.The good news is that you can do a lot to prevent or delay getting type 2 diabetes.

Start Today: Small Steps <ul><li>Give yourself a break. Take a few deep breaths to help manage stress.</li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_act.htm" >Take this quiz on physical activity and heart disease</a>.</li><li>Add whole-wheat or whole-grain pasta to your shopping list.</li></ul>

The Basics Most teens with depression don’t get the help they need. Depression is serious, but it can be treated with medicine and counseling. If your teen is between ages 12 and 18, talk to a doctor about screening (testing) for depression. More than 1 in 10 teens have some signs of depression.Depression is serious, but it can be treated with counseling and medicine. Most teens with depression don’t get the help they need.Talk to your teen’s doctor about screening for depression, even if you don’t see signs of a problem. Find out what services are available (like therapy or counseling), in case your teen needs follow-up care.What happens during a depression screening? The doctor will ask your teen questions about her feelings and behaviors. The doctor may ask her how often she: <ul > <li>Feels hopeless or sad </li> <li>Has low energy or feels tired all day</li> <li>Has trouble paying attention at school</li> <li>Eats too much or not enough</li> </ul> Screening for depression usually takes about 5 minutes. It can be done as part of your teen’s yearly checkup.What is depression? Teen depression is a serious mental health problem. If your child is depressed, he may:<ul ><li>Feel sad or irritable (easily upset) most of the time </li><li>Lose interest in favorite activities</li><li>Have aches and pains for no reason</li><li>Sleep too much or be unable to sleep</li><li>Eat too much or not enough</li><li>Use drugs or alcohol</li><li>Think about death or suicide</li></ul>It’s normal for teens to have mood swings. It can be hard to tell if your child is just feeling down or if he’s depressed. That’s why it’s so important to have your teen screened for depression.Learn more about depression in teens:<ul><li><a href="http://kidshealth.org/parent/emotions/feelings/understanding_depression.html " >Understanding Depression</a></li><li><a href="http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000646.htm" >Teen Depression</a></li></ul>What causes depression? Depression can happen to anyone. It’s not your fault or your teen’s fault. Some experiences may make it more likely that a teen will develop depression, like:<ul ><li>Dealing with a big loss, like a death or divorce in the family</li><li>Living with someone who is depressed</li><li>Having another mental health problem, like anxiety or an eating disorder</li><li>Feeling stressed at school or at home</li><li>Having a family history of depression</li></ul>Teen girls are more likely to get depressed than teen boys.What if the doctor finds signs of depression? If your child is showing signs of depression, the doctor will:<ul ><li>Refer your teen to a therapist or doctor with special training in helping young people with emotional and behavioral problems</li><li>Order blood tests to check for other health problems </li></ul> Make sure to include your teen when you make any decisions about treatment.

Take Action! Ask the doctor about screening your teen for depression, even if you don’t see signs of a problem. Protect your teen’s mental health. Talk to your teen and your teen’s doctor about depression.Talk to your teen’s doctor about depression screening. Ask the doctor to screen your child for depression. If you are worried about your teen, tell the doctor. Find out what services are available in case your teen needs treatment.What about cost? Screening for depression is covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, your teen may be able to get screened at no cost to you. Check with your insurance provider.Even if you don’t have health insurance, free and low-cost mental health services are available. <a href="http://findtreatment.samhsa.gov/MHTreatmentLocator/faces/quickSearch.jspx" >Find mental health services near you</a>.Write down any concerns you have. Keep track of your teen’s actions and words that make you think she might be depressed. If you see a change in your child’s behavior, make a note about the change and when it happened. Include details like: <ul > <li>How long the behavior has been going on</li> <li>How often the behavior happens</li> <li>How serious you think it is</li> </ul> You can share these notes with your teen’s doctor. You can also use them to start a conversation with your teen. Watch for signs that your teen may be thinking about suicide. Most people who are depressed don’t attempt suicide, but depression can increase the risk of suicide and suicide attempts. Suicide is the third leading cause of death for people ages 15 to 24.These behaviors may be signs your teen is thinking about suicide:<ul ><li>Threatening to kill or hurt himself</li><li>Taking dangerous risks like driving recklessly</li><li>Spending less and less time with friends and family</li></ul>If your child is showing some or all of these warning signs, get help right away.<ul ><li>Visit the <a href="http://www.suicidepreventionlifeline.org/" >National Suicide Prevention Lifeline</a> or call 1-800-273-TALK (1-800-273-8255) for information about how to help a loved one.</li><li>Call 911 If someone is in immediate danger.</li></ul>Find resources for your teen. If your child isn’t ready to talk to you about her feelings, there are still things you can do. Help your teen find resources online and in the community that are just for her.<ul ><li><a href="http://websrv02.kidshealth.org/teen/your_mind/mental_health/depression.html" >Depression Information for Teens</a> </li><li> <a href="http://www.girlshealth.gov/feelings/sad/index.cfm" >How to Know if Your “Blues” Are Depression </a>(for girls)</li></ul>Make a list with your teen of other people she can go to with problems or questions, like a teacher, guidance counselor, or adult friend. Point out ways she can get information anonymously (without giving her name).Remind your teen that you are always there if she wants to talk.

Start Today: Small Steps <ul><li>Encourage your teen to write about feelings and problems in a private journal.</li><li><a href="http://www.cdc.gov/parents/teens/index.html">Get tips for raising teens</a>.</li><li>Let your teen know you love and support her.</li></ul>

The Basics There are many different types of birth control. You are the best person to decide which method is right for you. Birth control (contraception) can help you prevent pregnancy until you are ready for a baby. Some types of birth control can also help protect you and your sex partner from sexually transmitted diseases (STDs).How do I choose the right birth control? There isn’t one method of birth control that’s right for everyone. Each type of birth control has pros and cons. Here are some things to think about when choosing a birth control method:<ul ><li>Do you want to have children some day? How soon?</li><li>Are you in good health?</li><li>How often do you have sex?</li><li>How many sex partners do you have?</li><li>Does the method protect against STDs?</li><li>How well does the method work?</li><li>Are there any side effects?</li><li>Will you be able to use it correctly every time?</li></ul>How does birth control work? It depends on the type of birth control you use. Here are some of the most common methods of birth control. Abstinence Abstinence means that you don’t have vaginal, anal, or oral sex. This is the only sure way to prevent pregnancy. It’s also the best way to protect yourself from STDs. Barrier methods Barrier methods work by preventing the sperm and egg from touching each other. Common barrier methods include: <ul ><li>Male condoms (worn on the penis)</li> <li>Female condoms (placed on the outside and inside of the vagina)</li> <li>Birth control diaphragm (placed inside the vagina)</li></ul>Intrauterine devices (IUDs) An IUD is a T-shaped piece of plastic with copper or hormone medicine. It’s put inside the woman’s uterus by a doctor or nurse. An IUD with hormones is sometimes called an IUS (intrauterine system).The IUD is very effective at preventing pregnancy, and some kinds can last for 5 to 10 years. The woman and her male partner shouldn’t be able to feel the IUD when it’s in place.Hormonal methods These methods work by preventing a woman’s ovaries from releasing an egg each month. Examples include:<ul ><li>Birth control pills</li><li>Patch (put on the skin)</li><li>3-month shot</li><li>IUD (intrauterine device) with hormones</li><li>Implant (tiny tube put under the skin)</li><li>Ring (put in the vagina)<ul></ul></li></ul>Natural family planning (NFP) NFP works by learning when the woman is more likely to get pregnant. People who want to prevent pregnancy don’t have sex on these days or use another method of birth control.Couples can also use NFP when they want to get pregnant. <a href="http://www.hhs.gov/opa/reproductive-health/contraception/natural-family-planning/">Find out more about natural family planning</a>.Emergency contraception pill (ECP or “the morning after pill”) Sometimes people forget to use birth control (they miss a pill or shot) or their birth control fails (the condom breaks). ECP should be taken as soon as possible after unprotected sex, or within 72 hours. It may work up to 5 days after sex.ECP won’t stop a pregnancy that has already happened.Sterilization Sterilization is a permanent method of birth control. This is an option for people who are totally sure they don’t want any more children.<ul ><li>In men, this means cutting or blocking the tubes that carry sperm to the outside of the body. This is called a vasectomy (“vah-SEK-tah-mee”).</li><li>In women, this means cutting or blocking the tubes that carry eggs into the uterus. This is called tubal (“TOO-buhl”) sterilization.</li></ul>Check out these resources to learn more about the different types of birth control:<ul ><li><a href="http://www.fda.gov/downloads/ForConsumers/ByAudience/ForWomen/FreePublications/UCM282014.pdf" >Birth Control Guide [PDF - 924 KB]</a></li><li><a href="http://www.hhs.gov/opa/reproductive-health/" >Reproductive Health - Contraception </a></li></ul>What types of birth control help prevent STDs? Next to abstinence, using a male condom made of latex (rubber) is the best way to prevent STDs, including HIV.Barrier methods used inside the vagina, like the female condom and diaphragm, can also lower the risk of some STDs.Do I need to see a doctor to get birth control? It depends on which birth control method you choose. You can buy some birth control over-the-counter. Over-the-counter means you can buy it at a store without a prescription. For other methods, you will need to see a doctor or nurse.Birth control methods you can get without a prescription include:<ul><li>Male condoms</li><li>Female condoms</li><li>Emergency contraception pills (girls younger than age 17 need a prescription)</li></ul>Birth control methods you can get only from a doctor or nurse include:<ul><li>Birth control pills</li><li>Patch</li><li>Diaphragm</li><li>3-month shot</li><li>IUD (intrauterine device)</li><li>Implant </li><li>Ring </li></ul>You need surgery or a medical procedure for:<ul><li>Sterilization (for both women and men)</li></ul>

Take Action! Make an appointment to talk with a doctor or nurse about your birth control options. Follow these steps to choose the right birth control for you.Talk to a nurse, doctor, or family planning educator. Ask about the types of birth control that are available to you. Your age and overall health can affect your choice.<a href="https://www.plannedparenthood.org/all-access/my-method-26542.htm" >Answer these questions to get birth control recommendations</a>. What about cost? The <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, covers some methods of birth control for women. It also covers patient education and counseling about birth control for women.Depending on your insurance plan, you may be able to get these services at no cost to you. Talk to your insurance company to find out what this means for you.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Find free or low-cost services near you. If you don’t have insurance, or if your insurance doesn’t cover birth control, you may still be able to get free or low-cost birth control through a family planning clinic or community health center.Family planning clinics provide education, counseling, and medical services (including birth control). No one is turned away for not being able to pay. To find services near you:<ul ><li><a href="https://opa-fpclinics.icfwebservices.com/" >Use this family planning clinic locator</a>. </li><li>Text your ZIP code to FINDFPCLINIC (346337254642). </li><li><a href="http://findahealthcenter.hrsa.gov/Search_HCC.aspx" >Find a local health center</a>.</li></ul>Talk to your sex partner. Some types of birth control are used by men, and some types are used by women. You will both need to be comfortable with the method you choose.When you both understand how a method works, it will be easier to use the method correctly.Understand the instructions. Birth control only works if you use it correctly every time. Be sure you understand what you’ll need to do to protect yourself from an unplanned pregnancy or an STD. If you have questions, talk to a doctor or pharmacist.<a href="http://www.cdc.gov/condomeffectiveness/brief.html#Condom" >Get tips on how to use a condom correctly to help prevent STDs</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=32">Get tested for STDs</a>. The only way to know for sure if you have a sexually transmitted disease is to get tested. If you think you may be at risk, talk to your doctor about getting tested.To find a place to get tested:<ul ><li><a href="http://hivtest.cdc.gov/STDTesting.aspx" >Enter your ZIP code to find an STD clinic</a>.</li><li>Call 1-800-CDC-INFO (1-800-232-4636).</li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=17">Use these conversation starters to talk with your partner about getting tested, too</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=49">Get tested for HIV</a>. Just like other STDs, the only way to know if you have HIV is to get tested. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=28">Take this list of questions about HIV testing</a> to your next checkup.You can get tested at a doctor’s office or health center. To find a testing center:<ul ><li><a href="http://hivtest.cdc.gov/Default.aspx" >Use this testing center locator</a>.</li><li>Text your ZIP code to Knowit (566948).</li><li>Call 1-800-CDC-INFO (1-800-232-4636).</li></ul>

Start Today: Small Steps <ul><li><a href="http://cms.ashastd.org/std-sti-works/condoms/talking-with-a-partner-about-condoms.html">Get tips to talk to your partner about using a condom</a>. </li><li><a href="http://www.mayoclinic.com/health/birth-control-options/MY01084/METHOD=print">Read this overview of things to consider about birth control options</a>. </li><li><a href="http://www.nlm.nih.gov/medlineplus/tutorials/vasectomy/htm/index.htm">Watch this short presentation on vasectomies</a>.</li></ul>