Nutrition and Diet
How many servings (or cups) of fruits and vegetables are recommended per day at minimum?
5 servings, 2 cups
How often is it recommended to get the influenza virus vaccine?
Every fall
At what age is a first colonoscopy recommended?
Age 45 OR 10 years prior to colon cancer in a first degree relative
What is the recommended number of steps per day recommended to walk each day?
10,000, roughly 5 miles
What is a normal blood pressure?
Less than 130/80
How much water should you drink daily?
6-11.5 cups for women
How often is it recommended to receive the Tdap (tetanus, diphtheria, and pertussis) vaccine?
Every 10 years
What are the recommendations for cervical cancer screening?
Pap smear every 3 years starting at age 21, pap with HPV co-testing every 5 years starting at 30
How many days per week is it recommended to do strength training at minimum?
2 days per week
What is the most effective way to reduce blood pressure?
DASH diet: replace saturated fat with healthy fats , replace sugars with whole grains, steamed or baked food instead of fried, modest sodium intake, high intake of fruits and vegetables
Name 2 benefits of protein in your diet.
Increased lean body mass, better bone health, better appetite management, improved immune function
At what age is it recommended to get the varicella zoster (Shingles) vaccine?
2 doses starting at age 50
What is the recommended schedule for mammogram screening?
From ages 40-74, every 2 years.
How many minutes per week of moderate intensity exercise are recommended?
At least 150 minutes
Can instead do 75 minutes of vigorous exercise
Name at least one step you can take to reduce the risk of osteoporosis.
Maintain a healthy weight, eat foods rich in vitamin D and calcium, exercise regularly, avoid alcohol and tobacco use
Name one benefit of fiber in the diet, and one source of fiber.
Reduced rates of heart disease and diabetes, reduced rates of cancer and other bowel disease, improved constipation, reduced appetite. Fruits, vegetables, whole grains
What are the recommendations for the pneumococcal vaccine in adults?
Two doses in adults 65 and older OR adults 19-64 with risk factors (alcohol use disorder, tobacco use, chronic lung, liver, or heart disease, diabetes, sickle cell disease)
Above how many pack years is it recommended to be screened for lung cancer?
20 pack years. Testing from 50-80, but stops if you have quit for great than 15 years.
Name at least 2 benefits of exercise.
Promotes health and fitness, lower blood triglycerides, lower blood pressure, better insulin resistance and control of diabetes, improved cognition and mental health, denser bones.
At what age should you be screened for osteoporosis?
At age 65, or earlier if you have certain risk factors
What are the recommendations for the HPV vaccine?
Two doses between ages 9-15, 3 doses after age 15
What strategies can you use to increase your exercise every day?
Take stairs instead of elevators, take breaks to walk, schedule exercise sessions, find a friend to enjoy exercise with.