Shelia Lewis: Smith County Extension

Amidst the hustle and bustle of the holidays, it is important to slow down and think about healthy choices we want to continue making or start making in the New Year. Not only can our New Year's resolutions include important daily goals, such as improved diet and exercise, but they can also include making sure we are receiving our yearly checkups and exams.

Taking part in regular physical activity is one of the greatest things you can do for your health. Set a goal to engage in moderate-intensity physical activity for at least 30 minutes a day, at least five days a week. Moderate-intensity exercise means that breathing is heavier than normal, but you do not have to be sprinting, you can be walking briskly. This is the minimum recommendation from the Centers for Disease Control and Prevention, but exercising longer can produce even greater benefits.

Are your children getting enough exercise? The American Cancer Society recommends that children and adolescents participate in moderate to vigorous physical activity at least 60 minutes a day, at least five days a week. Encourage children to spend less time in front of a television or computer screen and more time playing outside or participating in sports.

We can do other small things every day to protect our health. Make the choice to wear a moisturizer with sunscreen every single day to protect your skin from harmful UV rays. While it is easy to remember to wear sunscreen on a hot summer day when going to the pool, it is also important to protect your skin with an SPF of 15 or greater when outside, even in the winter months.

ORAL HEALTH

Maintaining good oral health is also another way to maintain good overall health. Recently, an increasing amount of evidence has been found that connects oral bacteria with stroke, diabetes, and preterm delivery. So, you will be getting more than a healthy looking smile by taking a few minutes each day to practice good oral hygiene. Good oral hygiene includes brushing your teeth thoroughly twice a day with fluoride-containing toothpaste and flossing daily.

With the turn of the New Year, it is also time to make sure your have been staying up to date on all of your doctor visits. Trips to your dentist are a vital part of good oral health. The number of times you need to see a dentist each year often varies from person to person based on the recommendation of their dentist. Some people with no problems can get away with having a dental exam only once a year, while people with more complications may need to see a dentist more than the typical two times a year.

When was the last time you went to the doctor for a wellness check when you weren't sick? Depending on your age and gender, screening tests are recommended by your doctor to keep you healthy. Screening tests are a valuable tool because they can help catch a disease in its earlier stages, before it becomes life threatening. Talk to your doctor about which tests are right for you. Both men and women will need to have their BMI (body mass index) checked to make sure they are not overweight. Everyone's blood pressure should be checked every two years. Cholesterol levels should be checked every year starting at the age of 35, or earlier for people with other risk factors for high cholesterol. Screening for colorectal cancer should be done at the age of 50 and be repeated every five or 10 years depending on the test used.


WELLNESS FOR MEN, WOMEN

All women should begin getting a pap test to screen for cervical cancer beginning at the age of 21, or three years after the beginning of intercourse, whichever comes first. Screening should be done every year; depending on your age and results of past test, your doctor may decide you can be screened less frequently. As part of breast cancer prevention and early detections, all women should be aware of their breasts and be able to report quickly any changes they may notice to their health-care provider. Women in their 20s and 30s should have a clinical breast exam roughly every three years. Beginning at age 40, yearly mammograms and clinical breast exams are recommended.

Men should start being screened for prostate cancer beginning at age 50. Men with strong risk factors for prostate cancer, such as a strong family history of prostate cancer and those who are African American, are recommended to begin screening at the age of 45. Men at an even higher risk, having multiple risk factors, are recommended to begin screening at the age of 40.

Make the decision to talk to your doctor and make sure you are up to date on all of your screening tests in the New Year.

Texas AgriLIFE Extension Service and Texas Cancer Council remind you to bring in the New Year with the decision to live a healthier lifestyle by making healthy every-day choices and making sure you and your family are up to date on recommended screening practices.


Shelia Lewis is a Smith County Extension agent in family and consumer sciences. She can be reached at sk-lewis@tamu.edu. This column on family and consumer education news appears in the Thursday Community section of the Tyler Morning Telegraph.

(Shelia Lewis)