Ask Your Family Doctor

Developed by the College of Family Physicians of Canada

Does what I do really affect my health?

Very much so. All five of the major causes of death - heart disease, cancer, stroke, lung disease and injury - can result from an unhealthy lifestyle.

What can I do to stay healthy?

Don't smoke or use tobacco. Each year, thousands of Canadians die too young from the effects of smoking. Many more are living with damaged lungs and hearts as a result of smoking and second-hand smoke.

Limit how much alcohol you drink if you drink. This means no more than 3 drinks a day for women and 4 drinks a day for men, not more than 12 drinks per week. There should also be at least one day per week when you do not drink any alcohol. One drink is a can of beer (12 oz), a 4-oz glass of wine or one jigger (1 oz) of liquor.
Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Drinking alcohol during pregnancy should be avoided, just as most drugs, because of the unknown possible effects. Avoid alcohol when driving or operating machinery.

Eat right. Heart disease, some cancers, stroke, diabetes and damage to your arteries can be linked to what you eat.

Follow Canada's Guideline for healthy eating. Tips on eating healthy include: enjoy a variety of foods; eat cereals, breads, other grain products, vegetables and fruit; choose lower-fat dairy products, leaner meats and foods prepared with little or no fat; achieve and maintain a healthy body weight by enjoying regular exercise and healthy eating and limit salt, alcohol and caffeine.

Let Canada's Food Guide to Healthy Eating help you make your choices

	5-12 servings daily of grain products such as bread, cereal, rice and pasta. Choose whole grain and enriched products more often as they are high in complex carbohydrates and are a better source of fibre.
	5-10 servings daily of fruits and vegetables. Choose dark green and orange vegetables and orange fruits more often. These foods are high in vitamin A and folacin.
	2-4 servings daily of milk products such as 1% or 2% milk, yogurt and cheese. These foods are rich in calcium, which help to build better bones and protect against osteoporosis later in life.
	2-3 servings daily of meats and alternatives such as poultry, fish, beans, tofu, eggs and peanut butter. Choose leaner meats, skinless poultry, and fish, as well as beans and lentils more often. Always trim visible fat and try low-fat cooking methods such as broiling and roasting instead of frying. Increasing your intake of legumes (beans, lentils) is a great way to lower your fat intake while increasing your complex carbohydrate and fibre intake.

What's a serving?

Grains 1 slice of bread or a small roll
½ bagel or English muffin
30 g (1 oz) cold cereal
125 ml (1/2 cup) cooked rice or pasta

Fruits 1 medium piece of fresh fruit
125 ml (1/2 cup) chopped or canned fruit
125 ml (1/2 cup) fruit juice
75 ml (1/4 cup) dried fruit

Vegetables 250 ml (1 cup) leafy vegetables
125 ml (1/2 cup) other vegetable, cooked, frozen or raw
125 ml (1/2 cup) vegetable juice

Milk Products 250 ml (1 cup) milk
175 g (3/4 cup) yogurt
50 g cheese

Meat and 50 - 100 g meat, poultry or fish
Alternatives 125 ml (1/2) beans
100 g (1/3 cup) tofu
30 ml (2 Tbsp) peanut butter

Achieve and maintain a healthy body weight. Carrying too much weight can increase your risk of high blood pressure, high cholesterol, diabetes, heart disease, stroke, some cancers, gallbladder disease and arthritis in weight-bearing joints. A high-fiber, lower-fat diet along with regular exercise can help you lose weight and keep it off.

Physical activity. Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, and depression and can add to overall good health.
How much exercise? Any amount is better than none, however, the current recommendation is 2-3 times per week, 30 minutes each time. Make it part of your life by taking the stairs instead of the elevator or by taking a walk once a day.

Don't sunbathe or use tanning beds. Sun exposure is linked to skin cancer, which is the most common type of cancer so it's best to stay out of direct sunlight and to wear protective clothing and hats. Use sunscreen before going into the sun.

Get enough sleep each night. You'll feel better. Most adults need seven to eight hours of sleep each night. If you're not sleepy during the day, you're getting enough rest.

Practice safer sex if you're having sex. The safest sex is between two people who are only having sex with one another and who don't have a sexually transmitted disease (STD) or share needles to inject drugs. Sharing needles would put you at a higher risk for human immunodeficiency virus (HIV) infection, which causes AIDS (acquired immunodeficiency syndrome) as well as other diseases.

You can help decrease your risk of catching an STD by using latex condoms and spermicide (sperm-killer). If you're concerned you may be at risk of having an STD, see your doctor about being tested.

Learn to handle or reduce the stress in your life. Stress may cause health problems or make them worse. Health problems that may be related to stress include fatigue, headaches, heartburn, upset stomach and even heart attack.
Problems from stress may be reduced by avoiding things that cause stress and by learning to cope with the stress you can't avoid. Ways to cope with stress include exercise, learning relaxation techniques and talking with others about what's bothering you.

Get help for depression. Talk to your doctor if you have signs of depression. These signs include fatigue, feeling sad or hopeless, eating or sleeping too much or too little, trouble concentrating, or thoughts of suicide. Depression can be treated with counseling and medicine.

Monitor your blood cholesterol level. You can help keep your cholesterol level down by eating a healthy diet and participating in regular exercise. If you have a family history of heart disease and/or high cholesterol, visit your family physician to discuss whether you need your cholesterol level tested.

More about "Other Foods"

Water. Thirst is a poor indication of your body's need for water. Choose water often, especially in hot weather and when you are very active.

Caffeine. Caffeine can be found in coffee, tea, colas and foods that contain cocoa. It can also be found in some cold remedies and headache medication. Use in moderation.

Sodium. A high sodium intake can increase your risk for hypertension (high blood pressure). It's best to limit your intake since most Canadians consume far more than their body requires. Eat fewer snack foods (i.e. chips and crackers), eliminate the table salt shaker and check labels when shopping.

Saturated fat. Saturated fats include animal fats, hydrogenated vegetable fats and tropical fats (coconut and palm oil). A high-fat diet increases your risk of heart disease, breast and colon cancer, and gallbladder disease.

Control high blood pressure. How? Have it checked at least once a year at your yearly physical. If it starts to rise, adapt your lifestyle to include healthier eating and exercise. Limit your sodium and alcohol intake and quit smoking. Be sure to take all medications as prescribed by your doctor.

Keep your shots up to date. Adults need a tetanus-diphtheria booster every 10 years. Ask your doctor if you need shots that protect against measles, mumps and rubella, pneumonia, influenza or hepatitis B.

Take care of your breasts. Breast cancer is the second most common cause of cancer death for women, second to lung cancer.
Examine your breasts every month beginning when you're about 20. Talk to your doctor about how to check your breasts.
Have your doctor check your breasts every year or two beginning when you're 30 and every year when you reach 40 or older.
Also talk to your doctor about when you need a screening test called mammography. Most women should start having them after age 50.

Get regular Pap smears and pelvic exams. If you're a woman, you can prevent cancer of the cervix (the opening of the womb) by having Pap smears and pelvic exams.

Start having them when you begin having sex or by the time you reach age 18. You'll need them once a year at first, until you've had at least three normal Pap smears in a row. After this, you should have them at least every three years, unless your doctor thinks you need them more often.

Should I have a yearly physical?

Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given.

Your family doctor will customize your care to suit you. To decide what tests and exams are right for you, your doctor will consider the recommendations of various groups, such as the College of Family Physicians of Canada, the National Cancer Institute of Canada and others.

Your doctor will also consider your age, your personal and family history, your health habits, your risks for disease and what you can do to reduce those risks, and as well as concerns you have about your health.

For more information, see the College of Family Physicians of Canada's Physical Activity Guide.

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Revised 2007 The College of Family Physicians of Canada

This information provides a general overview on this topic and may not apply to everyone. To find out if this information applies to you and to get more information on this subject, talk to your family doctor. This health education material has been favorably reviewed by the Patient Education Review Committee of the College of Family Physicians of Canada: Dr Cathy MacLean, Halifax, NS (Scientific Editor) Dr C. Richard Fischer, Pickering, ON Dr Patrice Laplante, Fleurimont, QC Dr Richard Moffatt, Red Deer, AB Dr David Nunn, Kentville, NS Dr Cornelius Woelk, Winkler, MB The College of Family Physicians of Canada, one of the nation's largest medical groups, is committed to promoting and maintaining high standards for family physicians - the doctors who provide ongoing, comprehensive care for people of all ages. This patient education information was developed by The College of Family Physicians of Canada in cooperation with the American Academy of Family Physicians.

Support for this program has been provided by an educational grant to the Research and Education Foundation by Scotiabank.