Jose Ozcariz - Familydoc - Über mich
Mantaining Good Health
  Jose Ozcariz - Wahlarzt -  

The choices you make about the way you live are important to your health. Good health habits can prevent many major illnesses, such as heart disease and stroke.

1. Do not use any form of tobacco

2. Drink alcohol only in moderation

3. Do not use illegal drugs

4. Practice safe sex

5. Use seat belts (and car seats for children)every time you ride in a car

6. Exercise regularly

• Some is better as no exercise.
• You should start slowly and work up to 30 minutes 3-4 times weekly of aerobic exercise: walking, jogging, running, swimming and cycling.
• Increase your physical activity in your daily life: use the stairs instead of the lift, get off the bus/tram a stop before your usual one and walk, etc.

7. Eat a healthy diet

• Broil, roast, bake, boil or steam. Avoid fried foods.
• Season with herbs and spices rather than using fatty sauces or butter.
• Eat carbohydrate (rice, pasta, grains, etc)
• Eat a low fat diet (reduce butter and animal fat).
• Eat more fish. Choose lean cuts of meat and trim off the visible fat.
• Eat at least 5 servings a day of fruits, salads and vegetables. They contain fibre, minerals, vitamins and are low in calories.

8. In addition to treating you when you are sick, see your doctor regularly for preventive care and counselling. This includes:

• Check-ups.
• Measurements of weight, blood pressure, cholesterol checks, uric acid, blood sugar, etc
• Tests or Screenings:
+Women should have a Pap test or Smear test. In Austria is recommended every year. These include a gynaecological revision.
+Screen for breast cancer with mammogram/ultrasound. One before the menopause, then once every 1-2 years after the age of 45. Also depending on your family history.
+Bone densitometry after the menopause.
+Screen for colorectal cancer (men and women) after the age of 50.
+For men: urological check: prostate changes, urination difficulties, erection dysfunctions
• Immunizations: flu, pneumococco, tetanus, HPV, etc
• Advice about diet, exercise, weight reduction, stress, alcohol, prevention of accidents, etc.

Copyright José Ozcariz
Last Update 01/27/2013