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
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
- Men
- Cholesterol – a test to check for fat in the blood
-
- 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
- Patients who are overweight or obese who have one or more risk factors:
- Hemoglobin A1c – a test to check for diabetes.
- Depression Screening – yearly
- HIV – Once as part of routine health care or at least once yearly with risk factors
- Dental Exams – every 6 months