Understanding and practicing preventive healthcare is one of the best methods to prevent diseases from happening in the first place. Preventative healthcare is beneficial to individuals in several ways, such as escaping uncomfortable symptoms and pains, ease of daily activity performance, prolonged life, and feeling energetic.
Most people know the common preventive care tips such as exercise and eating a balanced diet. Below is an in-depth guide to preventive care tips most doctors recommend, ranging from dental, mental to physical.
1. Eat Healthy Foods
Your diet is closely associated with your health. Therefore, eating a balanced diet has several benefits. Avoiding excess sugars and fats is considered preventive care, especially if you are trying to prevent chronic diseases. Below are food groups you can choose from that will have you feeling healthy and keeping illness away.
- Grains. It is recommended to eat whole grains since they are high in fat and low in fiber. Whole grains contain complex carbs that will prevent you from overeating. Avoid rich sweets, for example, muffins, rolls, and doughnuts because they have calories with more than 50% fat.
- Fruits and Vegetables. These are naturally low in fat. They have the necessary vitamins, fibers, and minerals that will strengthen cell value.
- Proteins. Eat low-fat lean cuts of meat. The healthiest ways to prepare beef is boiling, baking, roasting, and grilling. Non-meat options, such as peas, dry beans, and lentils, offer fibers and proteins that contain zero cholesterol.
- Dairy. Use non-dairy or skim milk, for example, almond milk and soy.
The point of eating healthy is to avoid extreme fats and sugars in your body that lead to dangerous diseases. Excess fats can lead to obesity, osteoarthritis, and cancer. It is essential to stay hydrated with water and zero-calorie drinks.
2. Visit a Doctor Regularly
Clinical preventive services provide ample opportunities to save lives and improve their quality of life during that period. Blood screening, for example, is an effective way to prevent stroke and heart diseases. Blood pressure control lowers the risk of cardiovascular diseases by almost 50%.
Clinical preventive health services include:
- Getting a physical at least once a year.
- Screening for potential health risks.
Screening helps to assess general health and possible health complications. The different types of screening are:
- Blood pressure screening.
- Well examinations.
- Diabetes screening.
- Hearing screening to assess normal development and point out any hearing issues.
- Hepatitis B and C virus infection screening.
Vaccines are also classified as preventive medicine. Vaccines help to avoid risky health complications, and they include:
- Hepatitis vaccines
- Influenza vaccines
- Measles vaccines
- Varicella vaccines
Scheduling an annual visit with your physician will give you the most significant source of information about your general health. While visiting your doctor, it is good to have a list of questions you may want answers to. These include:
- How many calories should you consume?
- How often should you exercise?
- What categories of preventive care does your insurance cost?
- Which healthy choices should you indulge in?
- Is birth control preventive care? It could be for general information or if you are looking for a suitable family planning method.
3. Take Care of Your Teeth
The most practical preventive care dental tip is brushing your teeth twice a day for at least two minutes each time. It is also extremely important to floss. Having food particles stuck in between your teeth is a cause of halitosis and other long-term dental complications.
Use an oral antibacterial rinse to reduce the number of bacteria in your mouth that can cause gum disease and tooth decay. Sugary foods also affect your dental health by wearing down your tooth enamel over time and contributing to the formation of cavities. Eat foods rich in calcium to strengthen your teeth. Go for a preventive dentist checkup at least twice a year.
4. Protect Your Skin
Sun exposure is associated with skin cancer, one of the most common types of cancer in the United States. It is advisable to spend a reasonable time in the sun, but there are ways to do it safely. You should wear protective hats and clothes when outside for a long time.
Apply sunscreen regularly on exposed skin such as your face, arms, neck etc. even if you will not be outside for long or if it looks cloudy.
Sunscreen protects your skin and reduces the chances of skin cancer. Get yourself a broad-spectrum sunscreen that will block both UVB and UVA rays. The sunscreen should be at least an SPF 15. Using tanning booths and sunbathing is not recommendable.
5. Avoid or Limit Use of Alcohol and Drugs
The use of tobacco and smoking is a harmful habit that could lead to throat and lung cancer. Smoking can also cause heart complications and mouth cancer. Smoking and tobacco use are also causing chronic obstructive pulmonary disease (COPD) and emphysema. Quitting usage of tobacco and smoking is part of preventive measures to ensure healthy living.
Excess alcohol consumption is harmful to one’s liver. It can lead to throat, pancreas, or liver cancer. Avoiding alcohol also reduces the chances of accidents and mental breakdowns that could lead to suicidal thoughts.
6. Exercise Regularly
Regular exercises help prevent heart diseases, colon cancer, stroke, and diabetes. People who exercise often are not prone to injuries. Routine exercise is also a mind relaxer and makes you feel good naturally. Try to be active at least an hour a day five times a week.
Exercises also help reduce weight. Excess weight increases the risk of some health conditions such as stroke, heart disease, high cholesterol, and high blood pressure. It can also lead to arthritis in the weight-bearing joints.
7. Take Care of General Hygiene and Safety
Staying in a clean environment also reduces infections. Sanitize and wash your hands regularly, especially if you are in a new place. Cover your hands, nose, and face if there is a possibility of an infection.
It would help if you also considered preventive healthcare as personal insurance or investment. Eat healthy foods, exercise regularly, wash your hands regularly, and go for preventive care visits at the doctors. While it may not fully guarantee a longer life, it certainly will reduce the chances of diseases. Also, take advantage of preventive benefits offered by your insurance. Gradually, you will notice a change in your health and lifestyle.