Healthy Tips

– Eat plenty of fruit and veggies.
– Have a low fat diet.

– Ensure an adequate dietary calcium intake, and adequate Vitamin D levels to build and maintain healthy bones
– Drink plenty of water
– Exercise regularly.

-Maintain a healthy body weight
Check out this link to the Heart Foundation for more detailed information about a healthy diet!   http://www.heartfoundation.org.au/healthy-eating

Check out this link to Dairy Australia for information about calcium intake http://www.dairyaustralia.com.au/~/media/Documents/Health%20and%20Nutrition/Good-Health-Fact-sheets/Current/Three%20Serves%20of%20Dairy%20Fact%20Sheet.ashx

..and this link to the Jean Hailes foundation for information about Vitamin D

http://www.jeanhailes.org.au/images/stories/Education/Documents/info/vitamin_d.pdf

Be sun smart using a combination of the five sun protection measures during the daily sun protection times (Slip on long sleeved clothing, Slap on a hat, Slop on SPF 30+, Slide on sunglasses and Seek shade). keep an eye on your own skin and if you notice any changes, see your GP immediately http://www.sunsmart.com.au/default.asp

-Perform regular skin self examination , with the help of a hand-held mirror or a partner/ friend. Check your skin over from top to toe , including the soles of your feet, front and back of your body. We recommend every 2- 3 months at least. Taking photographs of your skin can help you identify new spots. If you have any new or changing spots on your skin, get them checked immediately by your doctor! This link offers very helpful advice on skin self examination http://www.aad.org/spot-skin-cancer/understanding-skin-cancer/how-do-i-check-my-skin/how-to-perform-a-self-exam

Have a regular medical check up, the frequency depending on age, health status and family history.  Eg We recommend at least an annual medical check for people over the age of 40. It is a good idea to have your blood pressure, body mass index measured with a thorough physical examination, and blood tests to check cholesterol and blood sugar levels as well as anything else considered relevant for your good health

-For women : regular   ( 2 yearly when results are normal) PAP smears  help prevent cervical cancer http://www.cancerscreening.gov.au/internet/screening/publishing.nsf/Content/papsmear

regular  (2 yearly when results are normal) mammograms  help detect  breast cancer.  Available from 40 years of age through breast screen Victoria.

Women with breast symptoms or a family history of breast cancer  are advised to discuss their imaging / management needs with their doctor

                          http://www.breastscreen.org.au/

  regular bone density studies after the menopause . Follow this link to  the Jean Hailles Foundation   for further information  http://www.bonehealthforlife.org.au/about-osteoporosis/diagnosis

For men :  Make sure to discuss any concerns you may have regarding your waterworks with your doctor . It may be advisable to have a blood test to check your PSA level ( prostate specific antigen) and also to have  your prostate examined.  This link to the Prostate Cancer Foundation is recommended for  further information   http://www.prostate.org.au/articleLive/pages/The-Prostate-%252d-What-is-it%3F.html

For everyone  (generally aged 40+) : screening for bowel cancer is easy and effective. For people with no bowel symptoms of concern or family history of bowel cancer, faecal occult blood testing is the simplest method  of screening for invisible blood in the bowel action. For those with  bowel symptoms, a family history of bowel cancer or a positive faecal occult blood test, colonoscopy would be more appropriate , and screening may begin at a younger age Please discuss you bowel health with your doctor

This link to  Bowel Cancer Australia is recommended for further information http://www.bowelcanceraustralia.org/bca/index.php?option=com_content&view=article&id=145&Itemid=298

For information on how to reduce your  cancer risks visit these links to the Cancer Council : http://www.cancervic.org.au/preventing-cancerwww.cutyourcancerrisk.org.au

-Learn to do cardiopulmonary resuscitation (CPR) and other first aid skills.  Imagine the satisfaction of being able to help someone who may collapse in your presence, or choke on something, rather than feeling helpless. Everyone can learn these skills. One way is to do a course through St John’s Ambulance. Check out this linkhttp://www.stjohn.org.au/index.php?option=com_content&view=article&id=14&Itemid=25

-Relax/ learn to manage your stress- learning relaxation techniques can be very beneficial, in addition to engaging in relaxing activities such as escaping to a tropical island!. It is beneficial to the health to be able to switch off the stress response

Mindfulness meditation is an example of a technique which helps accomplish this. Here is a link to  an interesting article by Dr Craig Hassed http://www.49.com.au/wp-content/uploads/The-health-benefits-of-meditation-and-being-mindful_v21-2.pdf