health tips

Steps you can take:

• Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy.
• Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains. Choose a diet that's low in saturated fat and cholesterol, and moderate in sugar, salt and total fat.
• Avoid injury by wearing seatbelts and bike helmets, using smoke and carbon monoxide detectors in the home, and using street smarts when walking alone. If you own a gun, recognize the dangers of having a gun in your home. Use safety precautions at all times.
• Don't smoke, or quit if you do. Ask your health care provider for help. UCSF'sTobacco Education Center offers smoking cessation and relapse prevention classes as well as doctor consultations for smokers trying to quit.
• Drink in moderation if you drink alcohol. Never drink before or while driving, or when pregnant.
• Ask someone you trust for help if you think you might be addicted to drugs or alcohol.
• Help prevent sexually transmitted infections (STIs) and HIV/AIDS by using condoms every time you have sexual contact. Condoms aren't 100 percent foolproof, so discuss STI screening with your provider. Birth control methods other than condoms, such as pills and implants, won't protect you from STIs or HIV.
• Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush after drinking and before going to bed. Use dental floss daily.
• Stay out of the sun, especially between 10 a.m. and 3 p.m. when the sun's harmful rays are strongest. You are not protected if it is cloudy or if you are in the water — harmful rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and UVB rays, with a sun protection factor (SPF) of 15 or higher. Select sunglasses that block 99 to 100 percent of the sun's rays
• 1. Review the screening tests and immunizations in our Guidelines for Healthcare Maintenance that are the appropriate for you and make sure yours are up to date.
  
  2. Complete an Advance Health Care Directive. 
  (Visit our Your Health Web site for the latest information on Advanced Directives.)
  
  3. Exercise "aerobically," enough to raise your heart rate to about to 70% of your max (about 220 - your age). Your goal is to do this at least 30 minutes every day, but every bit helps.
  
  4. Achieve and maintain a normal body weight.
  
  5. Eat foods that are low in saturated fat and trans fatty acids and high in calcium and and fiber, with plenty of fruits and vegetables. Take a calcium supplement if necessary to insure adequate intake.
  
  6. Practice safe sex, use condoms and a reliable method of contraception.
  
  7. Do not smoke and avoid inhaling others' cigarette smoke. If you need help quitting, please ask your healthcare provider.
  
  8. "Safety-proof" your home to prevent poisoning and accidental use of firearms. Check your smoke detectors regularly.
  
  9. Don't drive or allow others to drive while under the influence of alcohol or other mind-altering substances. 
  
  10. Use sports helmets appropriately, regardless of your age. 
  
  11. Children under 12 and adults shorter than 4'9" should not sit in automobile seats with airbags in front of them.
  
  12. Seek help early for depression, mood changes, alcohol or drug abuse.
  
  13. Perform regular self-examinations. Protect your skin from sun damage with sunblock and clothing.
  
  14. Find balance in your life between work, home and play time. Include stress reduction activities (fun!) into every day.