Medical Fundamentals for Modern Americans: Official Advice on Major Health and Wellness Issues with Quick Guide to Healthy Living
Edition 1.0
National Institutes of Health, Department of Health and Human Services, CDC, FDA, U.S. Government
Smashwords Edition
Copyright 2011 Progressive Management
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Contents
Beware of Health Scams * Miracle Health Claims: Add a Dose of Skepticism * Buying Prescription Medicine Online: A Consumer Safety Guide * Quick Guide to Healthy Living * Eat Healthy * Get Active * Get Enough Calcium * Get Enough Folic Acid * Healthy Eating: Conversation starters * Help a Loved One Get More Active * Losing Weight: Conversation starters * Losing Weight: Questions for the doctor * Stay Active during Pregnancy * Stay Active with a Disability * Take Steps to Prevent Type 2 Diabetes * Watch Your Weight * Important Screening Tests * Talk to Your Doctor about Abdominal Aortic Aneurysm * Get Your Blood Pressure Checked * Get a Bone Density Test * Get Tested for Breast Cancer * Get Tested for Chlamydia, Gonorrhea, and Syphilis * Get Your Cholesterol Checked * Colorectal Cancer Screening: Conversation starters * Men: Take Charge of Your Health * Get Your Hearing Checked * Get Tested for HIV * HIV Testing * Mammograms * Preventing Osteoporosis * Prostate Cancer Screening STD Testing: Conversation starters * Choose the Right Birth Control * Get Your Vision Checked * Pregnancy * Eat Healthy during Pregnancy * Have a Healthy Pregnancy * Protect Your Family from Lead Poisoning * Protect Yourself from Seasonal Flu * Talk with Your Doctor about Newborn Screening * For Parents * Get Support if You Are a Caregiver * Get Your Child’s Shots on Schedule * Get Your Child’s Vision Checked * Get Your Pre-Teen’s Shots on Schedule * Get Your Teen Screened for Depression * Healthy Snacks: tips for parents * Help Your Child Stay at a Healthy Weight * HPV Vaccine * Make the Most of Your Baby’s Visit to the Doctor * Prevent Allergy and Asthma Attacks at Home * Prevent Bullying * Prevent Mosquito and Tick Bites * Protect Your Child from Injury * Ride Your Bike Safely * Swim Safely: Quick tips * Take Care of Your Child’s Teeth * Talk to Your Kids about Sex * Talk to Your Kids about Tobacco, Alcohol, and Drugs * Talk with Your Doctor about Newborn Screening * Talk with Your Teen about Healthy Relationships * Watch for Signs of Speech or Language Delay * Heart Health * Heart Health: Conversation starters * Keep Your Heart Healthy * Reduce Your Risk of Stroke * Talk with Your Doctor about Taking Aspirin Every Day * Public Health and Safety * Get Adult Booster Shots * Prepare for an Emergency * Prevent Bed Bugs: Quick tips * Stay Safe at Work * Prevent Back Pain * Take Care of Your Teeth and Gums * Use Medicines Safely * Diabetes * For Women * Sources of Information About Health Care Products and Services * Assisted Living and Nursing Homes * Hiring Caregivers * Lasik and Other Vision-Correcting Surgeries * Cataract Surgery * Health Care Documents * Dietary Supplements * Generic Drugs * At-Home Genetic Tests * Hearing Aids * Personal Emergency Response Systems * Weight Loss Promises * Medical ID Theft * Medicare Fraud * Miracle Cures * Prescription Assistance Programs * Adventures In Parenting * At-A-Glance: Atherosclerosis * Know Your Brain * Can We Prevent Aging? Tips From The National Institute On Aging * Health Disparities - Bridging the Gap * Healthy Aging - Lessons From The Baltimore Longitudinal Study Of Aging * Your Guide To Healthy Sleep * At-A-Glance: Facts About Healthy Weight * Why Is A Healthy Weight Important? * Your Guide To A Healthy Heart * Medicare And Clinical Research Studies * Understanding Adult Obesity * Weight-Control Information Network * From Cells To Selves - Reproductive Health For The 21st Century *
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CHAPTER 1
Beware of Health Scams
You see the ads everywhere these days—“Smart Drugs” for long life or “Arthritis Aches and Pains Disappear Like Magic!” or even statements claiming, “This treatment cured my cancer in 1 week.” It’s easy to understand the appeal of these promises. But there is still plenty of truth to the old saying, “If it sounds too good to be true, it probably is!”
Health scams and the marketing of unproven cures have been around for many years. Today, there are more ways than ever to sell these untested products. In addition to TV, radio, magazines, newspapers, infomercials, mail, telemarketing, and even word-of-mouth, these products are now offered over the Internet—with websites describing miracle cures and emails telling stories of overnight magic. Sadly, older people are often the target of such scams.
The problem is serious. Untested remedies may be harmful. They may get in the way of medicines prescribed by your doctor. They may also waste money. And, sometimes, using these products keeps people from getting the medical treatment they need.
False Hopes
Why do people fall for these sales pitches? Unproven remedies promise false hope. They offer cures that appear to be painless or quick. At best, these treatments are worthless. At worst, they are dangerous. Health scams prey on people who are frightened or in pain. Living with a chronic health problem is hard. It’s easy to see why people might fall for a false promise of a quick and painless cure. The best way for scientists to find out if a treatment works is through a clinical trial.
These scams usually target diseases that have no cures, like diabetes, arthritis, and Alzheimer’s disease. You may see ads for:
* Anti-aging medications. Our culture places great value on staying young, but aging is normal. Despite claims about pills or treatments that lead to endless youth, no treatments have been proven to slow or reverse the aging process. Eating a healthy diet, getting regular exercise, and not smoking are proven ways to help prevent some of the diseases that occur with age. In other words, making healthy lifestyle choices offers you the best chance of aging well.
* Arthritis remedies. Unproven arthritis remedies can be easy to fall for because symptoms of arthritis tend to come and go. You may believe the remedy you are using is making you feel better when, in fact, it is just the normal ebb and flow of your symptoms. You may see claims that so-called treatments with magnets, copper bracelets, chemicals, special diets, radiation, and other products cure arthritis. This is highly unlikely. Ads where people say they have been cured do not prove that a product works. Some of these products could hurt you, aren’t likely to help, and are often costly. There is no cure for most forms of arthritis. Rest, exercise, heat, and some drugs help many people control their symptoms. Don’t trust ads where people say they have been cured. This kind of statement probably doesn’t tell the whole story. If you are thinking about any new treatment, such as diet, a device, or another arthritis product, talk with your doctor first.
Clinical Trials: Evaluating Treatments
A clinical trial is a research study that tests how well new medical approaches work in people. Studies try to find ways to prevent, screen, diagnose, or treat a disease. Clinical trials may also compare treatments.
* Cancer cures. Scam artists prey on a fear of cancer. They promote treatments with no proven value—for example, a diet dangerously low in protein or drugs such as laetrile. Remember: There is no one treatment that cures all types of cancer. By using unproven methods, people with cancer may lose valuable time and the chance to benefit from a proven, effective treatment. This delay may lessen the chance of controlling or curing the disease.
* Memory aids. Many people worry about losing their memory as they age. They may wrongly believe false promises that unproven treatments can help them keep or improve their memory. So-called smart pills, removal of amalgam dental fillings, and certain brain retraining exercises are some examples of untested approaches.
* Dietary supplements. Americans spend billions of dollars each year on dietary supplements. These supplements are sold over-the-counter and include vitamins and minerals, amino acids, herbs, and enzymes. Most dietary supplements do not undergo government testing or review before they are put on the market. While some vitamins may be helpful, supplements may be bad for people taking certain medicines or with some medical conditions. Be wary of claims that a supplement can shrink tumors, solve impotence, or cure Alzheimer’s disease. Talk to your doctor before starting any supplement.
* Health insurance. Some companies target people who are unable to get health insurance. They offer coverage that promises more than it intends to deliver. When you think about buying health insurance, remember to find out if the company and agent are licensed in your State.
How Can You Protect Yourself From Health Scams?
Be wary. Question what you see or hear in ads or on the internet. Newspapers, magazines, radio, and TV stations do not always check to make sure the claims in their ads are true. Find out about a product before you buy. Don’t let a salesperson talk you into making a snap decision. Check with your health care provider first.
Remember the old stories about old snake oil salesman who traveled from town to town making wild claims for his fabulous product? Well, chances are that today’s scam artists are using the same sales tricks. Look for red flags in ads or promotional material that:
* Promise a quick or painless cure
* Claim the product is made from a special, secret, or ancient formula
* Offer products and services only by mail or from one company
* Use statements or unproven case histories from so-called satisfied patients
* Claim to be a cure for a wide range of ailments
* Claim to cure a disease (such as arthritis or Alzheimer’s disease) that hasn’t been cured by medical science
* Promise a no-risk, money-back guarantee
* Offer an additional “free” gift or a larger amount of the product as a “special promotion”
* Require advance payment and claim there is a limited supply of the product
Two Federal government agencies work to protect you from health scams. The Federal Trade Commission can help you spot fraud. The Food and Drug Administration protects the public by assuring the safety of prescription drugs, biological products, medical devices, food, cosmetics, and radiation-emitting products. If you have questions about a product, talk to your doctor. Getting the facts about health care products can help protect you from health scams.
For More Information
Here are some helpful Federal and non-Federal resources:
Council of Better Business Bureaus * 4200 Wilson Boulevard, Suite 800 * Arlington, VA 22203-1838 * www.us.bbb.org
Federal Trade Commission * Consumer Response Center * 600 Pennsylvania Avenue, NW * Washington, DC 20580 * 877-382-4357 (toll-free) * 866-653-4261 (TTY/toll-free) * www.ftc.gov
Food and Drug Administration * 5600 Fishers Lane * Rockville, MD 20857-0001 * 888-463-6332 (toll-free) * www.fda.gov
National Cancer Institute * Public Inquiries Office * 6616 Executive Blvd. * Room 3036A * Bethesda, MD 20892-8322 * 800-422-6237 (toll-free) * 800-332-8615 (TTY/toll-free) * cis.nci.nih.gov
National Institute of Arthritis and Musculoskeletal and Skin Diseases * Information Clearinghouse * 1 AMS Circle * Bethesda, MD 20892-3675 * 877-226-4267 (toll-free) * 301-565-2966 (TTY) * www.niams.nih.gov
Quackwatch, Inc. * Quackwatch, Inc., is a nonprofit corporation making information available to combat health-related fraud, myths, fads, and fallacies. * www.quackwatch.org
U.S. Postal Inspection Service * postalinspectors.uspis.gov/
For more information on health and aging, contact:
National Institute on Aging * Information Center * P.O. Box 8057 * Gaithersburg, MD 20898-8057 * 800-222-2225 (toll-free) * 800-222-4225 (TTY/toll-free) * www.nia.nih.gov * www.nia.nih.gov/Espanol
To sign up for regular email alerts about new publications and other information from the NIA, go to www.nia.nih.gov/HealthInformation.
Visit NIHSeniorHealth (www.nihseniorhealth.gov), a senior-friendly website from the National Institute on Aging and the National Library of Medicine. This website has health information for older adults. Special features make it simple to use. For example, you can click on a button to have the text read out loud or to make the type larger.
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CHAPTER 2
Miracle Health Claims: Add a Dose of Skepticism
Produced in cooperation with the Food and Drug Administration
Whether they're looking for a short cut to losing weight or a cure for a serious ailment, consumers may be spending billions of dollars a year on unproven, fraudulently marketed, often useless health-related products, devices and treatments. Why? Because health fraud trades on false hope. It promises quick cures and easy solutions to a variety of problems, from obesity to cancer and AIDS. But consumers who fall for fraudulent "cure-all" products don't find help or better health. Instead, they find themselves cheated out of their money, their time, and maybe even their health. Fraudulently marketed health products can keep people from seeking and getting treatment from their own healthcare professional. Some products can cause serious harm, and many are expensive because health insurance rarely covers unapproved treatments.
To avoid becoming victims of health fraud, it's important for consumers to learn how to assess health claims and seek the advice of a health professional.
Common Health Fraud Targets
Officials at the Federal Trade Commission (FTC) and the Food and Drug Administration (FDA) say health fraud promoters often target people who are overweight or have serious conditions for which there are no cures, including multiple sclerosis, diabetes, Alzheimer's disease, cancer, HIV and AIDS, and arthritis.
Cancer
A diagnosis of cancer can bring feelings of fear and hopelessness. Many people may be tempted to turn to unproven remedies promoted as cancer cures. But they and their loved ones should be skeptical of "miracle" claims because no single device, remedy or treatment can treat all types of cancer. Cancer is a name given to a wide range of diseases; each requires different forms of treatment that are best determined with the advice of a health professional.
Cancer patients who want to try an experimental treatment should enroll in a legitimate clinical study. The FDA reviews clinical study designs to help ensure that patients are not subjected to unreasonable risks.
For more information about cancer treatments, contact the American Cancer Society; the nearest local chapter will be listed in the yellow pages of your phone book. For free publications on cancer research and treatment, call the National Cancer Institute's Cancer Information Service at 1-800-4-CANCER (1-800-422-6237) or log on to cancernet.nci.nih.gov
HIV and AIDS
Although legitimate treatments can extend life and improve the quality of life for people with AIDS, there is, so far, no cure for the disease. People diagnosed with HIV, the virus that causes AIDS, may want to try untested drugs or treatments. But trying unproven products or treatments, such as electrical and magnetic devices and so-called herbal cures, can be dangerous and may cause HIV-positive individuals to delay seeking medical care.
An example is the herb St. John's Wort, which has been promoted as a safe treatment for HIV. There is no evidence that this herb is effective in treating HIV, and in fact, studies have shown that it interferes with medicines prescribed for HIV.
People who think they may be HIV-positive may turn to home test kits. But claims for these products may be misleading and possibly harmful. Safe, reliable HIV testing can be done only through a medical professional or a clinic, or through the Home Access Express HIV-1 Test System; it is the only system approved for home use by the FDA.
The U.S. government has a toll-free HIV-AIDS Treatment Information Service, 1-800-HIV-0440 (1-800-448-0440), which is staffed by English- and Spanish-speaking health information specialists. Information also is available at www.hivatis.org.
Arthritis
Consumers spend an estimated $2 billion a year on unproven arthritis remedies - thousands of dietary and so-called natural cures, like mussel extract, desiccated liver pills, shark cartilage, CMO (cetylmyristoleate), honey and vinegar mixtures, and magnets and copper bracelets. But these remedies are not backed by adequate science to show that they offer long-term relief. For current, accurate information on arthritis treatments and alternative therapies, call the Arthritis Foundation at 1-800-283-7800 or visit its website at www.arthritis.org.
Assessing Claims for Dietary Supplements
The array of dietary supplements - vitamins and minerals, amino acids, enzymes, herbs, animal extracts and others - has grown tremendously over the years. Although the benefits of some of these products have been documented, the advantages of others are unproven.
For example, claims that a supplement allows you to eat all you want and lose weight effortlessly are false. To lose weight, you must lower your calorie intake or burn more calories - for example, by increasing exercise. Most medical experts recommend doing both.
Similarly, no supplement can cure arthritis or cancer in five days. Such claims are false. Consumers should be wary of any claims for a dietary supplement that say it can shrink tumors, cure insomnia, cure impotency, treat Alzheimer's disease, or prevent severe memory loss. These kinds of claims deal with the treatment of diseases, and companies that want to make such claims must follow the FDA's pre-market testing and review process required for new drugs.
FDA Regulation of Health Claims
Federal law allows for certain claims to be made in the labeling of food and supplements. These include claims approved by the Food and Drug Administration that show a strong link, based on scientific evidence, between a food substance and a disease or health condition. These approved claims can state only that a food substance reduces the risk of certain health problems - not that it can treat or cure a disease. Two examples of approved claims are: "The vitamin folic acid may reduce the risk of neural tube defect-affected pregnancies," and "Calcium may reduce the risk of the bone disease osteoporosis."
Dietary supplements also may carry claims in their labeling that describe the effect of a substance in maintaining the body's normal structure or function, as long as the claims don't imply the product treats or cures a disease. The FDA does not review or authorize these claims. An example of such a claim is, "Product B promotes healthy joints and bones." When a dietary supplement is promoted with a claim like this, the claim must be accompanied with the disclaimer, "This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease."
To learn more about the kinds of labeling claims that can be made for foods and dietary supplements, see www.cfsan.fda.gov/~dms/hclaims.html.
Safety Concerns
Prescription drugs must undergo clinical testing and receive the FDA's full review for safety and effectiveness before they are sold. Over-the-counter medicines are subject to the OTC drug review process, which determines safety and effectiveness of the products. Dietary supplements are not required to undergo government testing or review before they are marketed. Yet, supplements may have drug-like effects that could present risks for people on certain medicines or with certain medical conditions. This is true, even if the product is marketed as "natural." For example, St. John's Wort can have potentially dangerous interactions with a number of prescription drugs, including anticoagulants, oral contraceptives, antidepressants, antiseizure medicines, drugs for HIV, and drugs to prevent transplant rejection.
If you take a prescription medicine, always consult your healthcare professional before starting a dietary supplement.
Some dietary supplement substances require further scrutiny and study before they can be considered safe for all people. Though many supplements have a history of use, that history does not necessarily guarantee safety in every circumstance.
Some substances for which safety concerns have been raised are comfrey, chaparral, lobelia, germander, aristolochia, ephedra (ma huang), L-tryptophan, germanium, magnolia-stephania and stimulant laxative ingredients, such as those found in dieter's teas. The herb comfrey, for example, contains certain alkaloids that can cause serious liver damage. Consumers should not take any product containing comfrey either orally or as a suppository and should not apply comfrey products to broken skin.
Even some vitamins and minerals, when consumed in excessive quantities, can cause problems. For example, high intakes of vitamin A over a long period can reduce bone mineral density, cause birth defects and lead to liver damage, according to the National Academy of Sciences.
To ensure the safe use of any healthcare product, read the labels and package inserts, follow product directions and check with your healthcare professional.
How to Spot False Claims
When evaluating health-related claims, be skeptical. If something sounds too good to be true, it usually is. Here are some signs of a fraudulent claim:
* Statements that the product is a quick and effective cure-all or diagnostic tool for a wide variety of ailments. For example: "Extremely beneficial in the treatment of rheumatism, arthritis, infections, prostate problems, ulcers, cancer, heart trouble, hardening of the arteries and more."
* Statements that suggest the product can treat or cure diseases. For example: "shrinks tumors" or "cures impotency."
* Promotions that use words like "scientific breakthrough," "miraculous cure," "exclusive product," "secret ingredient" or "ancient remedy." For example: "A revolutionary innovation formulated by using proven principles of natural health-based medical science."
* Text that uses impressive-sounding terms like these for a weight-loss product: "hunger stimulation point" and "thermogenesis."
* Undocumented case histories or personal testimonials by consumers or doctors claiming amazing results. For example: "My husband has Alzheimer['s disease]. He began eating a teaspoonful of this product each day. And now in just 22 days he mowed the grass, cleaned out the garage, weeded the flower beds and we take our morning walk again."
* Limited availability and advance payment requirements. For example: "Hurry. This offer will not last. Send us a check now to reserve your supply."
* Promises of no-risk "money-back guarantees." For example: "If after 30 days you have not lost at least 4 pounds each week, your uncashed check will be returned to you."
Avoiding Unscrupulous Dealers
It's easy to see why some people can be taken in by promoters' promises, especially when successful treatments have been elusive. But resist pressure to decide "on the spot" about trying an untested product or treatment. Ask for more information and consult a knowledgeable doctor, pharmacist or other healthcare professional. Promoters of legitimate healthcare products do not object to your seeking additional information.
To learn whether the FDA or the FTC have taken action against the promoter of a product you may be considering, visit www.fda.gov/oc/enforcement.html or www.ftc.gov. Visit www.cfsan.fda.gov/~dms/ds-warn.html for a list of the dietary supplement ingredients for which the FDA has issued warnings.
In addition, if you're considering a clinic that requires you to travel and stay far from home for treatment, check it out with your doctor. Although some clinics offer effective treatments, others prescribe untested, unapproved, ineffective, and possibly dangerous "cures." In addition, the healthcare providers who work in these clinics may be unlicensed or lack other appropriate credentials.
For information about a particular hospital, clinic or treatment center, contact the state or local health authorities where the facility is located. If the facility is in a foreign country, contact that government's health authority to see that the facility is properly licensed and equipped to handle the procedures involved. For information about facilities in Mexico, contact the Secretary of Health (Secretaria De Salud) in the Mexican state where the facility is located.
How to Report a Potential Problem
To report a health product that you believe is being advertised falsely, contact:
* the FTC by phone, toll-free, at 1-877-FTC-HELP (1-877-382-4357); TDD: 1-866-653-4261; by mail to Consumer Response Center, Federal Trade Commission, Washington, DC 20580; or online at www.ftc.gov. Click on "File a Complaint Online."
* your state Attorney General's office, state department of health, or local consumer protection agency. These offices are listed in the blue pages of your telephone book.
To report a product that you believe is fraudulently labeled, call your local FDA office. The number is listed in the blue pages of the telephone book.
To report an adverse reaction or illness that you think is related to the use of a supplement or other healthcare product, call a doctor or other healthcare provider immediately. You also may want to report your reaction or illness to FDA MedWatch. Call 1-800-FDA-1088 (1-800-332-1088) to request a report form, or file a complaint online at www.fda.gov/medwatch/report/hcp.htm. Patients' names are kept confidential. For more information on how to report a problem to FDA, see www.fda.gov/opacom/backgrounders/problem.html.
Food and Drug Administration
The FDA regulates over $1 trillion worth of products, which account for 25 cents of every dollar spent annually by American consumers. It is part of FDA's job to see that the food we eat is safe and wholesome and that the medicines and medical devices we use are safe and effective. For more information, call toll-free, 1-888-INFO-FDA (1-888-463-6332), or visit the FDA website, www.fda.gov.
Federal Trade Commission
The FTC works to prevent fraudulent, deceptive and unfair business practices in the marketplace and to provide information to help consumers spot, stop and avoid them. To file a complaint or get free information on consumer issues, visit ftc.gov or call toll-free, 1-877-FTC-HELP (1-877-382-4357); TTY: 1-866-653-4261. Watch a video, How to File a Complaint, at ftc.gov/video to learn more. The FTC enters consumer complaints into the Consumer Sentinel Network, a secure online database and investigative tool used by hundreds of civil and criminal law enforcement agencies in the U.S. and abroad.
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Buying Prescription Medicine Online: A Consumer Safety Guide
Buying your medicine online can be easy.
Just make sure you do it safely.
The Internet has changed the way we live, work and shop. The growth of the Internet has made it possible to compare prices and buy products without ever leaving home. But when it comes to buying medicine online, it is important to be very careful. Some Web sites sell medicine that may not be safe to use and could put your health at risk.
Some Web sites that sell medicine:
* aren’t U.S. state-licensed pharmacies or aren’t pharmacies at all
* may give a diagnosis that is not correct and sell medicine that is not right for you or your condition
* won’t protect your personal information
Some medicines sold online:
* are fake (counterfeit or “copycat” medicines)
* are too strong or too weak
* have dangerous ingredients
* have expired (are out-of-date)
* aren’t FDA-approved (haven't been checked for safety and effectiveness)
* aren’t made using safe standards
* aren’t safe to use with other medicine or products you use
* aren’t labeled, stored, or shipped correctly
MEET AND TALK WITH YOUR DOCTOR
* Talk with your doctor and have a physical exam before you get any new medicine for the first time.
* Use ONLY medicine that has been prescribed by your doctor or another trusted professional who is licensed in the U.S. to write prescriptions for medicine.
* Ask your doctor if there are any special steps you need to take to fill your prescription.
These tips will help protect you if you buy medicines online:
KNOW YOUR SOURCE to make sure it’s safe
Make sure a Web site is a state-licensed pharmacy that is located in the United States. Pharmacies and pharmacists in the United States are licensed by a state's board of pharmacy. Your state board of pharmacy can tell you if a Web site is a state-licensed pharmacy, is in good standing, and is located in the United States. Find a list of state boards of pharmacy on the National Association of Boards of Pharmacy (NABP) Web site at www.nabp.net.
The NABP is a professional association of the state boards of pharmacy. It has a program to help you find some of the pharmacies that are licensed to sell medicine online. Internet Web sites that display the seal of this program have been checked to make sure they meet state and federal rules. For more on this program and a list of pharmacies that display the Verified Internet Pharmacy Practice Sites™ Seal, (VIPPS Seal), go to www.vipps.info.
Look for Web sites with practices that protect you
A safe Web site should:
1. be located in the United States and licensed by the state board of pharmacy where the Web site is operating (check www.nabp.net6 Exit Disclaimer7 for a list of state boards of pharmacy)
2. have a licensed pharmacist to answer your questions
3. require a prescription from your doctor or other health care professional who is licensed in the United States to write prescriptions for medicine
4. have a way for you to talk to a person if you have problems
BE SURE YOUR PRIVACY IS PROTECTED
Look for privacy and security policies that are easy-to-find and easy-to-understand.
Don’t give any personal information (such as social security number, credit card, or medical or health history), unless you are sure the Web site will keep your information safe and private.
Make sure that the site will not sell your information, unless you agree.
PROTECT YOURSELF AND OTHERS
Report Web sites you are not sure of, or if you have complaints about a site.
Reporting Unlawful Sales of Medical Products on the Internet8
Buying your medicine online can be easy. Just make sure you do it safely.
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Quick Guide to Healthy Living
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CHAPTER 3
Eat Healthy
The Basics
Your body needs the right vitamins, minerals, and other nutrients to stay healthy. A healthy diet means that you are eating:
* Vegetables, fruits, whole grains, and fat-free or low-fat milk products
* Seafood, poultry, lean meats, eggs, beans, and nuts
Stay away from:
* Cholesterol, sodium (salt), and added sugars
* Trans fats – Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods.
* Saturated fats – These fats come from animal products like cheese, fatty meats, whole milk, and butter.
A healthy diet can keep your body strong and active.
By making smart food choices, you can help protect yourself from:
* Heart disease
* Bone loss
* Type 2 diabetes
* High blood pressure
* Some cancers, such as colorectal cancer
Take Action!
Making small changes in your eating habits can make a big difference in your life. Here are some tips and tools to get you started.
Keep a food diary.
Knowing what you eat now will help you make changes. Starting today, write down:
* When you eat
* What you eat
* How much you eat
* Where and with whom you eat
* How you are feeling when you eat
For example:
Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressed
Plan ahead.
Planning your meals for the day or week can save you time and money. These tools can help you plan healthy meals that are easy to make and taste great.
* Plan your meals for the day
* Plan your meals for the week
Find recipes that work for you.
Shop smart at the grocery store.
Try these tips the next time you go shopping:
* Eat a snack at home before you go to the store.
* Always use a shopping list.
* Buy a variety of vegetables and fruits in different colors.
* Look for the low-sodium or “no salt added” brands of canned soup, vegetables, and beans.
* Try the fat-free or low-fat brand of milk products like yogurt or cheese.
* Choose 100% whole-wheat or whole-grain bread and crackers.
* Buy foods when they are on sale or in season to save money.
Read the nutrition facts label.
* Look at the serving size and the number of servings per package.
* Check out the percent Daily Value (%DV) column.
* Try to keep saturated fat, trans fat, cholesterol, and sodium at 5% or less.
* Look for foods that have 20% or more of fiber, calcium, potassium, and vitamin D.
Eat healthy away from home.
It’s important to make smart food choices wherever you are – at work, in your favorite restaurant, or running errands. Try these tips:
* At lunch, have a sandwich on whole-grain bread.
* Choose fat-free or low-fat milk, water, or diet drinks.
* In a restaurant, choose steamed, broiled, or grilled dishes instead of fried foods.
* On a long drive or shopping trip, pack some fresh fruit, unsalted nuts, or fat-free or low-fat string cheese sticks to snack on.
Save time.
Foods that keep you and your family healthy can be fast and easy to make. Here are some tips:
* Cook several main dishes on the weekend when you have more time.
* Make soups, stews, or casseroles that you can reheat for more than one meal.
* Rinse and chop vegetables the day before you will need them.
Be a healthy family.
If you have children, you are a role model for making good food choices. Many kids like to help with grocery shopping and cooking, so let them help out!
If you are concerned about your diet, talk to a doctor.
If you need help making healthier eating choices, your doctor or nurse can help. Be sure to take a food diary with you to help start the conversation.
What about cost?
The new Affordable Care Act (ACA) covers diet counseling for people at higher risk for chronic diseases like diabetes and high blood pressure. Depending on your insurance plan, you may be able to get diet counseling at no cost to you.
Check with your insurance provider to find out what’s included in your plan. Ask about the ACA.
Manage your high blood pressure or diabetes.
If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor about how to stay healthy.
Learn more ways you can prevent type 2 diabetes. Find out how to help your child stay at a healthy weight.
Start Today: Small Steps
* Double-check the portion sizes at your next meal
* Pick a new vegetable and fruit to try this month
Take Action!
Making small changes in your eating habits can make a big difference in your life. Here are some tips and tools to get you started.
Keep a food diary.
Knowing what you eat now will help you make changes. Starting today, write down:
* When you eat
* What you eat
* How much you eat
* Where and with whom you eat
* How you are feeling when you eat
For example:
Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressed
Eat Healthy during Pregnancy: Quick tips
Eating well can help you have a healthy pregnancy and a healthy baby.
Don’t forget breakfast.
* Try fortified ready-to-eat or cooked breakfast cereals with fruit.
* If you are feeling sick, start with whole wheat toast. Eat more food later in the morning.
Eat foods with fiber.
* Choose a variety of vegetables and fruits, like carrots, cooked greens, bananas, and melon.
* Eat plenty of beans and whole grains. Try brown rice or oatmeal.
Choose healthy snacks.
* Low-fat or fat-free yogurt with fruit
* Whole grain crackers with fat-free or low-fat cheese
Take a prenatal vitamin with iron and folic acid every day.
Iron keeps your blood healthy. Folic acid helps prevent birth defects.
Eat up to 12 ounces a week (2 average meals) of fish or shellfish.
* A 3-ounce serving is about the size of a deck of cards.
* Avoid fish and shellfish with high levels of mercury. Don’t eat shark, swordfish, king mackerel, or tilefish.
* If you eat tuna, choose canned light tuna. Albacore (white) tuna has more mercury.
* Common fish that are low in mercury include shrimp, salmon, and catfish.
Stay away from soft cheeses and lunch meat.
Some foods may have bacteria that can hurt your baby. Don’t eat:
* Soft cheeses like feta, Brie, and goat cheese
* Uncooked or undercooked meats or fish (like sushi)
* Lunch meats and hot dogs unless they are heated until steaming hot
Limit caffeine and avoid alcohol.
* Drink decaffeinated coffee or tea.
* Drink water or seltzer instead of soda.
* Don’t drink alcohol.
* * * * * * * * * * * *
CHAPTER 4
Get Active
The Basics
Regular physical activity is good for your health.
Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try doing it more often.
What kinds of activity should I do?
To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.
* Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster (like walking fast).
* Muscle-strengthening activities make your muscles stronger (like lifting weights).
What are the benefits of physical activity?
Physical activity increases your chances of living longer. Exercise can also help:
* Control your blood pressure, blood sugar, and weight
* Raise your “good” cholesterol
* Prevent heart disease, colorectal cancer, and type 2 diabetes
And that’s not all. Getting more active can:
* Be fun
* Help you look your best
* Improve your sleep
* Make your bones, muscles, and joints stronger
* Lower your chances of becoming depressed
* Reduce falls and arthritis pain
* Help you feel better about yourself
How much aerobic activity do I need each week?
* If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, and raking leaves.
* If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.
Do moderate or vigorous aerobic activity for at least 10 minutes at a time.
If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you. Use these tips to stay active with a disability.
How do I know if my activity level is moderate or vigorous?
Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.
How much muscle-strengthening activity do I need each week?
Muscle-strengthening activities include push-ups, sit-ups, and lifting weights. Do muscle-strengthening activities at least 2 days a week.
Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several “sets” of each exercise that you do.
Is physical activity for everyone?
Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.
What if I’m overweight?
If you are overweight or obese, getting active can help you lower your risk of:
* Type 2 diabetes
* High blood pressure
* Heart disease
* Stroke
* Some types of cancer
What if I have a health condition?
If you have a health condition, talk to a doctor about what types of activity are best for you. Physical activity can help you manage your type 2 diabetes or high blood pressure.
Take Action!
First, think about your current physical activity level. How active are you now?
* I’m just getting started.
* I’m doing a little, but I’m ready to become more active.
* I’m already physically active, and I want to keep it up.
I’m just getting started.
Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often.
Choose an activity that you enjoy.
Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.
Everyday activities can add up to an active lifestyle. You can:
* Go for a brisk walk around the neighborhood
* Ride a bicycle – to work, to the store, or just for fun
* Play outdoor games with your children
* Take the stairs instead of waiting for the elevator
Strengthen your muscles.
Try some of these activities a few days a week:
* Sit-ups
* Heavy gardening (digging or shoveling)
* Doing push-ups on the floor or against the wall
* Lifting small weights (you can use cans of food if you don’t have weights)
Have fun with your family.
If you have children, be a role model for making healthy choices. Encourage your whole family to get outside and get active – go for a hike or organize a family soccer game.
Use these tips to talk with a family member about getting more active.
Be realistic.
Remember: It’s not all or nothing. Even 10 minutes of activity is better than none! Try walking for 10 minutes a day a few days a week.
Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.
Track your progress.
A pedometer counts the number of steps you take.
Use a pedometer.
A pedometer clips onto your belt or waistband and counts the number of steps you take. Increase the number of steps you take each day until you are taking at least 8,500 steps a day.
Learn how to do strength training.
Watch these videos for tips on how to do:
I’m doing a little, but I’m ready to become more active.
You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.
* Be active longer each time.
If you are walking 3 days a week for 30 minutes, try walking 3 times a week for 50 minutes.
* Be active more often.
If you are riding your bike to work 3 days a week, try riding your bike to work 5 days a week.
Get to know your schedule.
Look at your schedule for the week. Find several 30-minute time periods you can use for physical activity. Write them on your calendar. Think about new ways to build more active time into your busy week.
I’m already physically active, and I want to keep it up.
If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.
Work your way up to 5 hours or more of activity each week. This level of activity can lower your chances of getting breast and colorectal cancer.
Add more vigorous activities.
In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking.
Mix it up.
Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.
Challenge yourself.
Learn how getting more active can help you to keep your heart healthy and stay at a healthy weight.
Start Today: Small Steps
* Choose to walk. Take the stairs instead of the elevator, or walk the kids home from school.
* Send an e-card to encourage a friend or family member to get active.
* Pick a physical activity routine and write it on your calendar.
* * * * * * * * * * * *
CHAPTER 5
Get Enough Calcium
The Basics
Your body needs calcium to build strong bones when you are young and to keep bones strong as you get older. Everyone needs calcium, but it’s especially important for women and girls.
* Girls ages 9 to 18 need 1,300 mg (milligrams) of calcium every day.
* Women ages 19 to 50 need 1,000 mg of calcium every day.
* Women over age 50 need 1,200 mg of calcium every day.
Calcium can help prevent osteoporosis (weak bones).
One in 2 women and 1 in 4 men over the age of 50 will break a bone because of osteoporosis (“os-tee-oh-puh-ROH-sis”). Some people don’t know they have osteoporosis until they break a bone.
Calcium helps to keep your bones strong and less likely to break.
How can I get enough calcium every day?
There are two easy ways to get your calcium:
1. Eat foods with calcium, such as:
* Fat-free or low-fat milk, yogurt, and cheese
* Broccoli, spinach, and other green leafy vegetables
* Tofu with added calcium
* Orange juice with added calcium
2. Take a calcium pill every day. You can choose a pill that has only calcium or a multivitamin with calcium. Talk to your doctor before you take calcium pills.