💜 Your Health Matters
Small, consistent actions create lasting health benefits. These evidence-based tips from medical professionals can help you prevent illness, boost energy, and live your best life.
Health & Wellness Topics
Small daily habits compound into significant long-term health benefits
1 The Power of Preventive Care
Prevention is always better than treatment. Regular check-ups and screenings can catch health issues early when they're most treatable—and often less expensive to manage.
Annual Check-Up Checklist
Blood Pressure Check
Catch hypertension early to prevent heart disease and stroke
Cholesterol Screening
Monitor heart health and prevent cardiovascular disease
Blood Sugar Test
Detect prediabetes or diabetes before complications develop
BMI & Weight Assessment
Track healthy weight and address obesity-related risks
Vaccinations Update
Stay current on flu shots, COVID boosters, and other vaccines
💡 Pro Tip
Schedule your annual check-up at the same time each year (like your birthday month) to make it a consistent habit. Early detection can save your life—and save you thousands in medical costs.
2 Nutrition & Healthy Eating
You don't need a perfect diet—just better habits. Small, sustainable changes to your eating patterns can dramatically improve your health over time.
✓ Foods to Eat More Of
- • Colorful vegetables - Aim for 5+ servings daily
- • Whole grains - Brown rice, quinoa, oats
- • Lean proteins - Fish, chicken, beans, tofu
- • Healthy fats - Nuts, avocado, olive oil
- • Fruits - 2-3 servings daily, especially berries
- • Water - 8+ glasses daily
✗ Foods to Limit
- • Processed foods - Pre-packaged meals, chips
- • Added sugars - Sodas, candy, baked goods
- • Refined carbs - White bread, pastries
- • Trans fats - Fried foods, margarine
- • Excessive salt - Processed meats, canned foods
- • Alcohol - No more than 1-2 drinks/day
Simple Nutrition Rules
1. Fill half your plate with vegetables at each meal
2. Eat the rainbow - Different colored foods provide different nutrients
3. Read nutrition labels - Avoid foods with more than 5 ingredients
4. Practice portion control - Use smaller plates
5. Meal prep - Prepare healthy meals in advance
3 Exercise & Movement
Regular physical activity is one of the most powerful ways to prevent disease, boost mood, and extend your lifespan. The good news? You don't need to run marathons—consistency matters more than intensity.
Weekly Exercise Goals
150
minutes of moderate aerobic activity
Examples: Brisk walking, cycling, swimming
2+
days of strength training
Examples: Weights, resistance bands, bodyweight
🚶 Start Small: Easy Ways to Move More
- • Take the stairs instead of the elevator
- • Park farther away from entrances
- • Walk during phone calls
- • Set hourly reminders to stand and stretch
- • Do bodyweight exercises during TV commercials
- • Join a walking group or sports league
- • Dance to your favorite music for 10 minutes
Health Benefits of Regular Exercise
- ✓ Reduces risk of heart disease
- ✓ Helps control weight
- ✓ Lowers blood pressure
- ✓ Improves cholesterol levels
- ✓ Boosts mood and reduces anxiety
- ✓ Strengthens bones and muscles
- ✓ Improves sleep quality
- ✓ Increases energy levels
4 Quality Sleep: The Foundation of Health
Sleep isn't a luxury—it's a biological necessity. Poor sleep is linked to obesity, diabetes, heart disease, weakened immunity, and mental health issues.
Sleep Recommendations by Age
😴 Better Sleep Habits
✓ Do This:
- • Stick to consistent sleep/wake times
- • Create a dark, cool, quiet bedroom
- • Develop a relaxing bedtime routine
- • Exercise regularly (but not before bed)
- • Limit caffeine after 2pm
✗ Avoid This:
- • Screen time 1 hour before bed
- • Large meals late at night
- • Alcohol before bedtime
- • Inconsistent sleep schedules
- • Hitting the snooze button
⚠️ When to See a Doctor
Consult a healthcare provider if you experience:
- • Chronic insomnia (difficulty falling or staying asleep)
- • Loud snoring or gasping during sleep (sleep apnea symptoms)
- • Excessive daytime sleepiness
- • Restless legs or unusual sleep behaviors
5 Mental Health & Stress Management
Mental health is just as important as physical health. Chronic stress and untreated mental health conditions can lead to serious physical health problems.
Mindfulness
Practice meditation, deep breathing, or yoga for 10+ minutes daily
Social Connection
Maintain relationships with family and friends regularly
Professional Help
Don't hesitate to see a therapist or counselor when needed
Daily Stress-Relief Techniques
Deep Breathing (5-5-5)
Breathe in for 5 seconds, hold for 5, exhale for 5. Repeat 5 times.
Progressive Muscle Relaxation
Tense and release each muscle group from toes to head.
Gratitude Journaling
Write down 3 things you're grateful for each day.
Nature Walks
Spend 20 minutes outdoors in nature daily.
Digital Detox
Take regular breaks from screens and social media.
🆘 Crisis Resources
If you're experiencing a mental health crisis:
- • 988 Suicide & Crisis Lifeline: Call or text 988
- • Crisis Text Line: Text HOME to 741741
- • Emergency: Call 911 or go to nearest ER
6 Essential Medical Screenings by Age
Regular screenings can detect diseases early when they're most treatable. Here's what you need based on your age:
Ages 18-39
Recommended Screenings:
- • Blood pressure: Every 2 years
- • Cholesterol: Every 5 years (or earlier if at risk)
- • Diabetes: Every 3 years if overweight/at risk
- • STI screening: As recommended by doctor
- • Pap smear: Every 3 years (women 21+)
Vaccinations:
- • Flu shot: Annually
- • Tdap booster: Every 10 years
- • HPV vaccine: Up to age 26
- • COVID-19: As recommended
Ages 40-64
Recommended Screenings:
- • All screenings from ages 18-39
- • Mammogram: Every 1-2 years (women 40+)
- • Colorectal screening: Starting at age 45
- • Diabetes: Every 3 years
- • Bone density: Women 65+ or at-risk earlier
Additional Tests:
- • Prostate screening: Discuss with doctor (men 50+)
- • Skin cancer check: Annually
- • Eye exam: Every 2 years
- • Dental cleaning: Every 6 months
Ages 65+
Recommended Screenings:
- • All age-appropriate screenings above
- • Bone density: Every 2 years
- • Hearing test: Annually
- • Vision test: Annually
- • Fall risk assessment: Annually
Vaccinations:
- • Shingles vaccine: Ages 50+
- • Pneumonia vaccine: Ages 65+
- • Flu shot: Annually
- • COVID-19: As recommended
💰 Save on Screening Costs
Many preventive screenings are covered 100% by insurance. For those without insurance or with high deductibles, USRad offers affordable imaging screenings starting at $260—up to 80% less than hospital prices.
7 Managing Chronic Conditions
Living with a chronic condition requires ongoing management, but with the right strategies, you can maintain a high quality of life.
🏥 Work With Your Healthcare Team
- • Keep all scheduled appointments
- • Take medications as prescribed
- • Ask questions about your condition
- • Track symptoms in a journal
- • Report new or worsening symptoms promptly
📊 Monitor Your Health
- • Check blood sugar (if diabetic)
- • Monitor blood pressure at home
- • Track weight regularly
- • Keep medication lists updated
- • Use health apps to stay organized
Common Chronic Conditions & Key Tips
Diabetes: Monitor blood sugar, eat balanced meals, exercise regularly, take medications as prescribed
High Blood Pressure: Reduce sodium, manage stress, exercise, maintain healthy weight, limit alcohol
Heart Disease: Follow heart-healthy diet, exercise moderately, manage cholesterol, quit smoking
Asthma: Avoid triggers, use inhaler correctly, monitor peak flow, have action plan
Arthritis: Stay active with low-impact exercise, maintain healthy weight, use heat/cold therapy
Your Daily Health Checklist
🌅 Morning
- ✓ Drink water upon waking
- ✓ Eat a healthy breakfast
- ✓ Take morning medications
- ✓ Practice gratitude
☀️ Daytime
- ✓ Stay hydrated (8+ glasses)
- ✓ Move every hour
- ✓ Eat balanced meals
- ✓ Take breaks from screens
🌙 Evening
- ✓ Light dinner 2-3 hours before bed
- ✓ Evening walk or stretching
- ✓ Limit screen time
- ✓ Consistent bedtime
About the USRad Healthcare Team
Our team of medical professionals, wellness experts, and healthcare advocates is dedicated to providing evidence-based health information to help you make informed decisions about your wellbeing.
Stay on Top of Your Health
Regular health screenings are essential for prevention. Get affordable imaging at USRad—no insurance required.
Call us: 1-866-USRad-24 • Mon-Fri 8am-8pm EST
