You Can Make Healthy Choices

EAT HEALTHIER

• Less fast food (no more than once/week)
• Smaller serving sizes-bigger is not better
• 5 servings of fruits & veggies daily
• Drink water instead of soda or sweet tea
• Use low-fat dairy products (1% or less)
• Limit alcohol use

BE MORE ACTIVE

• Decrease the amount of time you and your family watch TV
• Choose to Move More everyday

Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise each week.

FOR CHILDREN:

• Spend at least 1 hour a day being physically active.
• Limit use of TV and video games to no more than 1-2 hours a day.

Visit CDC for further information on physical activity at www.cdc.gov/physicalactivity/

DO NOT USE TOBACCO
Contact QuitlineNC
1-800-QUIT-NOW (1-800-784-8669)

Visit the QuitlineNC website at quitlinenc.dph.ncdhhs.gov/

SUICIDE PREVENTION LINE
Dial 988 for Suicide and Crisis Lifeline

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Which Screenings and Tests Do I Need? (Adults)

CANCER SCREENING

• Lung Cancer – Both Men and Women age 50 and over with smoking history
• Breast Cancer (Mammograms): Women 50-74 every 1-2 years
• Cervical Cancer (Pap Smears): Women 21-29 – every 3 years; Women 30-64 – every 3-5 years (based on test and risk)
• Colorectal Cancer – Both Men and Women: Colonoscopy every 10 years or iFOBT annually starting at age 45

(If you have a history of any abnormal screening to discuss further with your provider and testing/screenings may need to be done sooner)

OTHER SCREENING

• • Cholesterol – a test to check for fat in the blood
    • Men
      • No medical history – start at 35
      • With history of High Blood Pressure, Diabetes, smoking, or family history of heart disease – start at 25-30
    • Women
      • No medical history – start at 45
      • With history of High Blood Pressure, Diabetes, smoking, or family history of heart disease – start at 45

• • Hemoglobin A1c – a test to check for diabetes.
    • Patients who are overweight or obese who have one or more risk factors:
      • First-degree relative with diabetes
      • High-risk race/ethnicity (eg, African American, Latino, Native American, Asian American, Pacific Islander)
      • History of CVD
      • Hypertension (≥140/90 mmHg or on therapy for hypertension)
      • HDL cholesterol level <35 mg/dL (0.90 mmol/L) and/or a triglyceride level >250 mg/dL (2.82 mmol/L)
      • History of polycystic ovary syndrome
      • Physical inactivity
    • Individuals without risk factors – begin at 45 years

• Depression Screening – yearly
• HIV – Once as part of routine health care or at least once yearly with risk factors
• Dental Exams – every 6 months