Health Screenings: What You Need and When
Some screening tests can detect diseases early on. Talk to your doctor about which of the tests listed below are right for you, when you should have them and how often.
For Men and Women:
- Blood pressure: Have your blood pressure checked at least every two years. If you have diabetes or heart disease, get your blood pressure checked at least every year.
- Colorectal cancer tests: Begin regular screening for colorectal cancer starting at age 50. Your doctor can help you decide which test is right for you. How often you need to be tested will depend on which test you have. Also, some people are at increased risk for colorectal cancer should begin screening before age 50.
- Diabetes tests: Have a test to screen for diabetes if you have high blood pressure or high cholesterol. (U.S. Preventive Services Task Force Recommendation)
For Men:
- Prostate Cancer Screening: Talk to your doctor about the possible benefits and harms of prostate cancer screening if you are considering having a prostate-specific antigen (PSA) test or digital rectal examination (DRE).
For Women:
- Mammograms: Have a mammogram every one to two years starting at age 40. (The American Cancer Society recommends screening every year.)
- Pap Smears: Have a Pap smear every one to three years if you have been sexually active or are older than 21.
- Osteoporosis Tests: Have a bone density test at age 65 to screen for osteoporosis (thinning of the bones). Bone density testing may be appropriate at younger ages for those with increased risk for osteoporosis.
Managing Weight and Eating Healthy
Making changes to when, how and how much you eat can seem overwhelming. The following are the most important things to remember:
- Make initial small changes. Eat at least five fruits and vegetables and opt for skim milk rather than whole milk. If you're looking to lose weight, try to cut down portions by as much as a third or a half.
- Schedule meal times — even as many as five or six small ones a day — to avoid the risk of becoming over-hungry, which leads to larger portions and binge eating. Be sure to chew slowly and take time to enjoy what you are eating.
- Be prepared. Junk food is often an easy fix when there are no healthy alternatives available. Have fruits and vegetables clean, cut up and ready to eat. Provide yourself with reduced-calorie snacks to reduce cravings. The added time it takes to prepare the right foods will save you lots of calories, frustration and guilt.
- Before "diving in," stop and ask yourself if you are truly hungry. If you're honest with yourself, you may avoid over-doing it — or eating the item at all.
Don't punish yourself for old behavior. If you overeat for one meal, one day, or even a week, you have not failed. The next meal always presents an opportunity to get back on track. Try to determine what drove you off course. Learn from that and -- move on. No one is perfect.
Physical activity: Get moving
A sound exercise program involves three areas — flexibility, aerobic activity and muscle strength and endurance. As you meet your goals for one area, think about beginning or expanding your fitness program for another area. You can increase flexibility by incorporating gentle stretching into your aerobic and muscle-strengthening routine. Before you begin an exercise plan, ask your physician the following questions:
- What level of physical activity is safe for me?
- What barriers — such as daily schedule and existing ailments — do I need to overcome?
Then, pick an activity, set a goal and prepare. The following points will help you do this.
- Think about the types of physical activity you enjoy — and can do regularly. You are more likely to stick with something for which you will want to make time.
- Determine the flexibility, aerobic and strength benefits of some activities.
- Be sure you have the loose-fitting clothing, comfortable shoes and any necessary gear, such as helmets for biking or skating, weights, if necessary — and plenty of water to combat thirst.
- Learn how to use fitness machines (such as treadmills, stair climbers and other machines) safely and effectively.
Quit Tobacco Use
The benefits of eliminating tobacco are enormous, and the benefits are immediate. The chances of a heart attack decrease with every day you quit using tobacco. After one year, the risk of heart disease is half that of a tobacco user. For some people, quitting can increase life expectancy by seven to nine years.
Studies have shown that these five steps will help you quit and quit for good. You have the best chances of quitting if you use them together. Consider using the American Cancer Society Quitline, which is provided as part of LifeSteps, to incorporate all of these factors and greatly enhance your chances for success.
- Get ready.
- Get support.
- Learn new skills and behaviors.
- Get and use medication correctly.
- Be prepared for relapse or difficult situations.
Based upon American Cancer Society recommendations
Safety Outside of Work: Driving Responsibly
- If you are drinking, do not drive; if you must drive, don't drink!
- When dealing with alcohol, plan ahead. Choose a designated driver who will not be drinking at all.
- Strictly enforce a zero-tolerance alcohol policy for the young drivers in your family. Guide them on ways to deal with peer pressure.
- Wear your seat belt. There is no better defense against drunk drivers.
- Ensure that you're using proper child restraints each time you put a child in your car.
Managing Stress
To help manage stress, you can learn to apply coping strategies, which can include, but are not limited to:
- Listening to music
- Playing with a pet
- Laughing or crying
- Going out with a friend (shopping, movie, dining)
- Taking a bath or shower
- Writing, painting, or other creative activity
- Praying or going to church
- Exercising or getting outdoors to enjoy nature
- Discussing situations with a spouse or close friend
- Gardening or making home repairs
- Practicing deep breathing, meditation, or muscle relaxation
No one strategy is preferable; you need to find what works best for you. Using these techniques regularly until they become habits that are part of your lifestyle is the key. Be sure to track your progress over time to see what is most effective for you.
When it's too much to handle
American Standard offers Employee Assistance Programs (EAP) in all U.S. locations. Such services are free of charge and provide therapeutic assistance to help you cope with many forms of stress and other emotional issues that can interfere with your relationships and your daily life.
Contact your local benefits representative to find out about the EAP in your area.
Personal health information provided to a LifeSteps health coach is protected by federal and state privacy laws and will not be disclosed to American Standard Companies except as authorized by law for administration of the company's group health plans.