PHS, LLC
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February 27, 2025
Preventive care is the foundation of good health. By taking proactive steps to prevent illness and detect health issues early, you can enjoy a longer, healthier life. In this blog, we’ll share preventive care tips from primary care experts to help you stay on top of your health and well-being.
What is Preventive Care?
Preventive care involves measures taken to prevent diseases or detect them early, when they’re most treatable. It includes routine checkups, screenings, vaccinations, and lifestyle changes. Your primary care physician (PCP) plays a key role in guiding you through these steps to ensure you stay healthy.
Top Preventive Care Tips from Primary Care Experts
- Schedule Regular Checkups: Annual checkups with your primary care physician are essential for maintaining good health. During these visits, your PCP will:
- Perform a physical exam.
- Review your medical history.
- Conduct screenings for conditions like high blood pressure, diabetes, and cholesterol.
- Provide vaccinations (e.g., flu shot, tetanus booster).
- Stay Up-to-Date on Vaccinations: Vaccines aren’t just for kids, adults need them too! Vaccinations protect you from preventable diseases like:
- Flu.
- Pneumonia.
- Shingles.
- Tetanus.
- Know Your Numbers: Understanding key health metrics can help you stay on track. These include:
- Blood pressure: Aim for less than 120/80 mmHg.
- Cholesterol: Keep LDL (bad cholesterol) low and HDL (good cholesterol) high.
- Blood sugar: Monitor levels to prevent or manage diabetes.
- Body Mass Index (BMI): Maintain a healthy weight for your height.
- Adopt a Heart-Healthy Diet: A balanced diet is one of the best ways to prevent chronic diseases. Follow these guidelines:
- Eat plenty of fruits, vegetables, and whole grains.
- Choose lean proteins like fish, poultry, and beans.
- Limit saturated fats, sugar, and sodium.
- Stay hydrated by drinking plenty of water.
- Get Moving: Regular physical activity is crucial for preventing obesity, heart disease, and diabetes. Aim for:
- 150 minutes of moderate exercise (e.g., brisk walking) or 75 minutes of vigorous exercise (e.g., running) per week.
- Strength training exercises at least twice a week.
- Don’t Smoke (or Quit if You Do): Smoking is a leading cause of heart disease, lung cancer, and other serious health problems. If you smoke, quitting is the best thing you can do for your health.
- Limit Alcohol: Excessive alcohol consumption can lead to high blood pressure, liver disease, and other health issues. If you drink, do so in moderation:
- 1 drink per day for women.
- 2 drinks per day for men.
- Manage Stress: Chronic stress can harm your heart, immune system, and mental health. Practice stress management techniques like:
- Meditation.
- Deep breathing.
- Spending time with loved ones.
- Get Enough Sleep: Poor sleep is linked to obesity, diabetes, and heart disease. Aim for 7–9 hours of quality sleep each night.
- Know Your Family History: Your family’s health history can provide clues about your risk for certain conditions. Share this information with your PCP to create a personalized preventive care plan.
Why Choose Padder Health Services for Preventive Care?
At Padder Health Services, our team of experienced primary care physicians is dedicated to helping you stay healthy through preventive care. We offer:
- Comprehensive annual checkups.
- Health screenings and vaccinations.
- Personalized lifestyle counseling.
- Convenient locations in Laurel and Columbia, MD
- Same-day appointment availability.
