be your best! self care 101 © 2008 purdue research foundation

Be Your Best!Self Care 101

© 2008 Purdue Research Foundation

Get Regular Exams & Screenings


Get Exams and Screenings

Men 15-30 -- Testicular exam 40 + -- Prostate exam 50 + -- Colon cancer

screening

Women 18 + -- Pap smear 35 -- Baseline

mammogram 40 + -- Mammogram

yearly 50 + -- Colon cancer

screening


Vaccinations


Get Your Vaccinations Getting a vaccine is much safer than

not getting one Many myths/misconceptions

regarding vaccine safety Are they safe, necessary, or useful?


Example: Measles


Common Vaccinations Hepatitis A & B MMR (measles, mumps, rubella) HPV (genital warts) Dtap (Diphtheria, Tetanus, Pertussis) Flu Shot-annually (Halloween-New Year) Meningococcal Pneumonia Rotavirus Polio


Immunization schedule


Getting Vaccinated Review the vaccine information sheets Pros and Cons

When should people not get vaccinated Report adverse reactions Tell your doctor about bad reactions

You, your child, siblings


Manage Stress


Manage Stress in a Healthy Way Studies show the relationship between the mind and

the immune system Stress hormones have been shown to reduce immune

functioning Stress related disorders include:

Headaches Depression High blood pressure Insomnia Reliance on medications

Smoking, alcohol, prescription or over-the-counter drugs


Rehearse for stressful events Laugh more often Relaxation techniques

Exercise Count to 10

Sleep

Manage Stress


Eat Well and Get Moving!!


Eat Well and Get Moving Poor diet & lack of exercise can be

as lethal as smoking Proper diet & exercise will make

you look, feel, and act better!


Nutrition & Fitness Eat well and get moving

Nutrition Get a variety of foods Change recipes

Drink more water Fitness

Just 2 minutes can make a difference Aim for 30 minutes daily

Include movement with channel surfing or commercials


Prepare Dinner Safely


Prepare Dinner Safely More than 250 food related diseases

have been described 76 million cases of food related illness

each year 325 thousand hospitalizations 5 thousand deaths


Prepare Dinner Safely Refrigerator/freezer Grilling Microwave

Plastic/Styrofoam/Aluminum foil Splash/spills/steam

Cooking-proper food temperatures Food Safety/Cross Contamination


Wash Hands to be Safe and Healthy


Activity Hand-washing Exercise


Basic Personal Hygiene

Hand Washing: develop a 3 minute routine Sneeze/cough inside your elbow rather than in your

hands Brush teeth for two minutes, twice daily (minimum) Floss teeth at least once each day


Impaired Driving


Don’t Drink and Drive

Daily toll of impaired driving 36 die 700 injured Annual Cost: $51B


Impaired Driving DON’T: Drink alcohol and drive

Buzz driving Drunk driving

Know your alcohol limit (estimates) In a 2 hour period:

180 lb person- 2 drinks equals buzzed driving, 5 drinks equals drunk

220 lb person- 2 to 3 drinks equals buzzed, 6 drinks equals drunk Drugged driving

Illegal drugs Medications


Monitor the Children


Monitor the Children Child proofing Guns locks/cabinets Internet Safety Mosquito repellant

Helmets and other protective gear Motorcycles Off Road Vehicles Bicycles Skateboards


Practice Fire Safety


Fire Safety Practice fire safety

Check smoke alarms Battery/Direct wired/Mechanical Children wake better to voice commands

Check fire extinguisher Other safety measures

Carbon monoxide Radon Natural disasters (tornado & flood)


Summary Taking preventive measures can reduce the

risk of injury, illness, and even death Simple changes can make a big difference


Web Resources Local Public Health Dept. Local Fire Dept. CDC (Center for Disease Control)

www.cdc.gov

Mayo Clinic www.mayoclinic.com

WebMD www.webmd.com

Car seat checks Community Action Program


Acknowledgements This class was designed by:

Judy Bower, RN, COHN-S/CM

Purdue University

This product was funded by a grant awarded under the Workforce Innovation in Regional Economic

Development (WIRED) Initiative as implemented by the U.S. Department of Labor’s Employment & Training Administration. The information contained in this product was created by a grantee organization and does not necessarily reflect the official position of the U.S. Department of Labor. All references to non-governmental companies or organizations, their services, products, or resources are offered for informational purposes and should not be construed as an endorsement by the Department of Labor. This product is copyrighted by the institution that created it and is intended for individual organizational, non-commercial use only.


be your best! self care 101 © 2008 purdue research foundation

Documents

immunization schedule

food related diseases

smoking proper diet

moving nutrition

cases of food related

immune system stress

nutrition fitness

poor diet lack of exercise