– 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
–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
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
-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