We are bombarded daily with the media telling us to live a healthy lifestyle to prevent many different diseases. But, what does that mean? In general, it means eating a balanced diet, exercising 30-60 minutes at least 3-4 days per week, maintaining a healthy weight, and sleeping 7-8 hours each night. It also means not smoking (or stopping if you already do), drinking alcohol in moderation (if at all), and avoiding abuse of prescription and non-prescription drugs.
Disease Prevention
There are many actions you can take to prevent illness and detect diseases or illnesses in order to treat them early. A complete annual physical exam is one of the best ways to identify diseases you may be at risk for. The other reason to have a physical each year is to detect problems you may not be aware of, and to do so at an early stage in order for treatment to be initiated early.
It is also important to undergo screening tests that are recommended based on your age. For example, if you are a woman, a PAP smear for cervical cancer screening and a mammogram and yearly breast exam for breast cancer detection should be done (at-home monthly breast exams are also recommended). For men, a prostate exam and blood test for prostate cancer should be done. Everyone should have a cholesterol profile, colon cancer screening (stool tests for blood, barium enema, sigmoidoscopy, and/or colonoscopy), screening for risk of heart disease, and regular blood pressure checks.
Regular dental care, wearing sunscreen, and having periodic vision exams are also important, healthy behaviors.
Vaccines
Immunizations or vaccines are also an important preventative practice. Among the vaccines that should be given at various times during an adult's lifetime are:
• tetanus (every 10 years),
• pneumococcal (pneumonia, given once, with repeat boosters if indicated),
• influenza (every fall),
• varicella (if you have not had chicken pox),
• hepatitis B.
Of course, this is assuming you have had your childhood vaccines against diseases such as polio, measles, mumps and rubella, and hemophilus influenza. Other vaccines may be indicated depending on your age, where you live, and risk of disease.
A note of caution: If you have had an organ transplant or your immune system has become compromised, you must avoid any live vaccines. Consult your healthcare provider if you are not sure whether a particular immunization is indicated and safe for you to take.
Smoking and Alcohol
One of the most important things you can do for your health is to stop smoking! This habit is the single most preventable cause of disease and premature death in the U.S. It leads to heart disease, cancer, emphysema, stroke, pneumonia, and other health problems. If you do smoke, ask your healthcare provider for assistance in stopping. There are many smoking cessation programs available, as well as medications and nicotine replacement therapies to help with the effects of withdrawal. Consider this as one of the most important things you can do to stay healthy.
Studies have shown that alcohol consumption of more than four drinks daily is associated with an increased risk of cirrhosis, liver cancer, and premature death. It is not known how much is too much for any one person. For this reason, it is best not to drink at all.
Diet and Exercise
We live in a "super sized" society. Everything is bigger here in America, including our people. Obesity has reached epidemic proportions. Excess body fat can affect your heart, liver, and other organs. Obesity can also increase your risk of diabetes, arthritis, sleep apnea, and certain cancers. It is important to eat a diet rich in fruits, vegetables, and whole grain foods. Fat intake should be limited.
Regular exercise is also an important part of maintaining a healthy weight and lifestyle. This can include walking briskly, bike riding, swimming, or any other type of physical activity. If you have problems with mobility, talk to your healthcare provider, since there may be other options for you. It is important to find an activity you like to do so that you will continue doing it!
Diabetes
Today, nearly one of every two people entering the Medicare End-Stage Renal Disease Program suffers from diabetes. There are steps you can take, however, to help prevent diabetes-related kidney problems. Keeping your blood glucose levels as close to normal as possible is, perhaps, the most important. It can also help slow or prevent damage to your heart, blood vessels, and eyes. Your doctor can tell you the blood glucose numbers that you should strive for to stay healthy.
Keeping your blood pressure below 130/80 can also help prevent kidney damage. Other ways you can help your kidneys is by following a healthy diet and having your kidneys checked at least yearly, as well as by having your blood tested at least yearly for the presence of protein. There are also some medications that may help prevent or slow damage to the kidneys by diabetes. Ask your healthcare provider if a particular medication is indicated for you.
Conclusion
These are but a few ways you can maintain a healthy lifestyle. As you take a more active role in your own healthcare, the benefits of increased energy, general well-being, and a potentially longer life are all possible.
And, as always, remember to check with your doctor before changing your medication or dietary regimen in any way.
About the Author
Kim Alleman, MS, RN, FNP-C, APRN, CNN, is a Nurse Practitioner at Hartford Hospital in Hartford, CT. She cares for post-transplant kidney and liver recipients. Kim has lectured extensively to nurses and other healthcare providers on a variety of topics, including health promotion and disease prevention in the CKD patient.
Last Updated February 2007