PAMF Health Blog

Be Well, Be Well Informed

Your 2013 Guide to Good Health

Posted on Jan 24, 2013

Multigenerational Family

What immunizations am I due for? Should I get a flu shot? When should I have a colonoscopy or mammogram? Do I need to have an annual physical exam? To help answer some of these important questions and ensure you and your family stay healthy, PAMF provides an easy-to-follow online guide with up-to-date screening, immunization and preventative care information for each life stage.

PAMF’s Health Guidelines Task Force, which includes primary care doctors, specialists and health educators, reviews new health information and regularly updates these recommendations. Find out what health maintenance guidelines are right for you according to your age and gender:

View the complete 2013 guide. There you’ll also find many other resources to keep you in good health in 2013 and beyond.

Consider this guide a conversation starter when you next meet with your doctor and care team. It will help you work with your doctor to establish the wellness steps that are best for you.

PAMF’s Top Tips for Good Health

Keep Preventive Care Up-to-Date. Ask your doctor what screening tests and immunizations are right for you and when they are due. Then, complete them on schedule.

Know Your Body. If you notice a change that is persistent or of concern, contact your doctor.

Eat a Healthy Diet. Know your Body Mass Index (BMI) to achieve and maintain a healthy body weight. Eat more foods high in calcium and fiber and low in saturated fat and trans-fatty acids. Enjoy plenty of fruits and vegetables. Use a BMI calculator to learn your BMI. Are you South Asian? Use our South Asian BMI calculator.

Don’t Get Caught in the Haze. Avoid smoking and inhaling others’ tobacco smoke. If you need support quitting, talk to your doctor.

Get Up and Move. Get your heart rate up. To find your target heart rate for exercise, subtract your age from 220, then multiply that number by 0.7, or 70 percent. Exercise for 30 minutes each day.

Play It Safe. Use sunblock, wear a bike helmet, fasten your seatbelt and use the right-size car seats for kids. Avoid driving, or driving with others, under the influence of alcohol or drugs. Practice safe sex.

Make Your Wishes Known. Complete an Advance Health Care Directive (AHCD). Find more information and AHCD forms in English and Spanish. Need help completing an AHCD? Stop by one our four Community Health Resource Centers where our trained staff and volunteers can print out an AHCD and help answer any questions you might have.

Create Balance. Reduce stress and make the most of each day! If you need help managing depression or mood changes or if you are abusing alcohol or drugs, seek your doctor’s help. Sign up for a PAMF mindfulness class today.

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