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Wellbeing Online

Physical Function

Tune Your Body For Optimal Health

To keep your body in optimal condition it's important to go to the doctor often for routine health screenings. But how frequent is "often?" Read on for a timeline of when to get certain screenings (cancer, cholesterol, blood pressure, etc ), resources on reproductive health, and help with overcoming addiction. 

Cancer Screening Timeline

Age 21-29

  • **Breast
  • Cervical
  • *Colon

Age 30-39

  • **Breast
  • Cervical
  • *Colon

Age 40-49

  • Breast: annual mammograms 
  • Cervical: Pap+HPV /5yr or Pap /3yr
  • Colon
  • prostate

Age 50-64

  • Breast: at 55 you can switch to mammograms every 2 years
  • Cervical: Pap + HPV every 5 years or just Pap every 3
  • Colon
  • ***Lung
  • prostate

Age 65 or older

  • Breast: mammogram every 2 years
  • Cervical: no need for testing if you've had normal results for the last 10 years
  • Colon: may not be necessary if over 76 years old. Talk to your doctor.
  • ***Lung
  • prostate

*if you have family history, genetic disorders, or have risk factors.

**Find out if you are at higher than average risk.

***At 55 years old you should talk to your doctor about getting tested, even if you are not a smoker or quit smoking within the past 15 years. 

For information on how to do a self check breast exam, go here.

For information on how to do a self check testicular exam, go here

Taking Care of your Blood Pressure

You can monitor your blood pressure with at home measures. Mayo Clinic tells you how. Blood pressure classifications:

Classification Systolic Reading (mm Hg)   Diastolic Reading (mm Hg)
Normal less than 120 and less than 80
Prehypertension 120-139 or 80-89
Hypertension      
Stage 1 140-159 or 90-99
Stage 2 Greater than or equal to 160 or Greater than or equal to 100

Cholesterol

How Often To Get Checked

  • if you are over 20 get checked every 4-6 years
  • if you are over 40 your doctor will also check your 10 year risk for CVD or stroke

Foods That Can Lower LDL/Raise HDL

omega-3 fatty acid rich fish fiber nuts
olive oil plant sterols and stanols green tea

HDL - the "good" cholesterol

  • should be 60mg/dL or higher
  • less than 40 mg/dL for men is too low

LDL - the one you want less of

Less than 150 mg/dL optimal
100-129 near optimal
130-159 borderline high
160-189 high
190+ very high

Triglycerides - lower numbers are better

Less than 150 mg/dL normal
150-199 borderline high
200-499 high 
500+ very high

Sexual Health

  • Make sure to get STI testing every 6 months (if sexually active) or with each new partner. 
  • The most common symptom of an STI is no symptom, making it even more important to get checked. 
  • Hormonal birth control methods only reduce the chance of pregnancy; they don't prevent STIs! Make sure to use protection. 
  • To learn more about vaginal health, go here

Drinking Alcohol Responsibly

The only thing that can sober you up is time! Even if you don't "feel" drunk, your BAC could be too high for safe driving. 

What is a standard drink?

1 standard drink is any drink that contains about 14 grams of pure alcohol. The size of a standard drink depends on the proof. Below is a table of standard drink equivalents at various sizes of drinks. 

Standard Drink Equivalent (and % alcohol)

Approximate number of standard drinks

Beer (5%)
  • 12oz=1
  • 16oz=1.3
  • 22oz=2
  • 40oz=3.3
Malt liquor (7%)
  • 12oz=1.5
  • 16oz=2
  • 22oz=2.5
  • 40oz=4.5
table wine (12%) 25oz=5
80 proof spirits (40%)

mixed drink=1 or more

16oz=11

fifth(25oz)=17

59oz=39

Tips For Drinking Responsibly

  • eat before and while you drink
  • stay with the same group of friends for the entire time out
  • don't drink before the party, or at all if you feel down or upset
  • HAVE NO MORE THAN ONE ALCOHOLIC DRINK PER HOUR
  • alternate between alcoholic and non alcoholic drinks
  • set limits on how much to have before you start drinking
  • don't drink and drive

To learn about alcohol poisoning, go here