Wellness and Health

• Stay informed- Learn about health care promotion, community health and disease prevention.

• Take care of your bones- Eat foods like milk, tofu, leafy greens, take calcium supplements

• Stay safe- Avoid injuries, wear seatbelts, helmets, avoid unprotected sex, wear sunscreen

• Get regular health checkups​

• Exercise- At least 30 minutes of exercise each day

Stay Happy- do things that give you happiness 

• Dental check-ups at least once a year

• Gynecologist visit for pelvic and pap test every 3 years for ages 21-29, then co-testing with cytology and HPV every 5 years (American Congress of Obstetricians and Gynecologists).

• Get HPV vaccine in consultation with your doctor

• Get a flu vaccine every year

• Get blood pressure and cholesterol levels checked (annually)

• Mammogram in consultation with your doctor

Dietary tips

• Daily fat intake to be restricted to 25-35% of the total calories consumed. Most fats should come from unsaturated fatty acids such as nuts, vegetable oils.

• Eat low-fat proteins fish, eggs, poultry, nuts, etc.

• Eat fruits daily

• Eat whole grains

• Eat low-fat milk or fat-free milk products every day

Self examination

• Do oral cavity self-examination of teeth, gums, tongue for any abnormalities

• Full body examination for skin conditions

• Check your body mass index (BMI)