Welcome to Wonderfully Made.
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Our topic today
prevention screening
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across the
lifespan. Hello my name is
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Dr. Christine Salter.
I am a board certified
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family physician and I am the
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Medical Director of
Vibrant Health Family
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Medicine at St. Louis, Missouri.
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Today, we want to
discuss prevention
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and screening
across the lifespan.
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Let's get an idea
what we mean by prevention
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versus screening.
Let's say that you have a
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brand new car and
every 3 months you take
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it to auto zone for
them to check the tires,
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check the oil and
check under the hood,
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but you don't ever
do anything yourself,
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you don't put
the air in the tires,
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you don't
change the oil, you use
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whatever gas you want to use.
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Would that be
prevention for your car
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or would that just be screening?
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You have got it,
it would be screening.
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Simply just
looking for a problem
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that is
different from prevention,
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where you actively try
to do something to make
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a difference or
to prevent something
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from happening
that's why you use
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the correct gasoline
designed for that car,
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that's why you
check the oil levels,
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that's why you check the tires,
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that's why you
winterize the car.
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That is
prevention and in addition
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you want to take
it into the checks
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so that other
things are detected that
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you may not have detected.
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That is the same
concept that we are
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talking about for
human beings because truly
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we are
faithfully Wonderfully Made
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and we want to do
the best that we can do
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to prevent
certain diseases occurring
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and to screen for
other diseases so that
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we can intervene quickly. And so
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let's talk about
prevention for the
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infants and
toddlers. The number one cause
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of death for
infants and toddlers are
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unintentional
injury or accidents.
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In the infant,
accidents are a concern leaving
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the child
unattended, thinking that
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the infant will not
rollover, he can fall
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and have an injury,
not properly restraining
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that infant in a
car seat. Can the infant
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in your arms thinking
that if those are impact
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you would hold
on to that infant.
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But in fact
physiologically speaking
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you would not
because with the impact
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you would automatically
release that infant
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who would then
proceed towards the windscreen
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and get a very damaging injury.
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So infants should
be properly restrained
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in their car seats.
What else causes death
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in infants? Sudden
infant death syndrome.
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What can we
done to prevent that?
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There is a large campaign called
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Back to Sleep, that is
put your infant to sleep
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on his or her
back. Not on the front,
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on the front seat
shown to increase the risk
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for sudden infant
death, where there is no
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obvious reason as
to why the child died.
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Place your child
to sleep on the back
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or on the sides
to prevent sudden
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infant death. If
you are a smoker,
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you will increase the risk for
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sudden infant
death in your child.
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If you breastfeed your
infant you will decrease
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the risk for
sudden infant death.
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So there are
three major things that
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you can do to
prevent sudden infant
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death syndrome. Back to sleep,
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breastfeed your
infant and clearly avoid
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smoking around that
child. Even if you go to
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smoke outside
those particles of smokes
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are still on your
clothes and so when you
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come to pick up your infant,
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your infant is
inhaling that smoke
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from your clothes.
So sudden infant death
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and accidents are
a concern in infants
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and what about toddlers.
There number one killer
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is also unintentional
injury or accidents.
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Toddlers just
like to investigate
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that's what they
do. They go into places
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they take things
out, they put things
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in their mouth.
It is important that
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you toddler proof your home,
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get down in
your hands and knees,
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crawl around your
house. Look for things
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that a toddler
or crawling infant
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will get into.
Codes that are hanging
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down too low, lose
screws, outlets that are
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unprotected, that
little curious finger will put,
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little finger
right into that outlet
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and cause electrocution,
unintentional injury,
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accidents,
drowning. Leaving a toddler
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or infant
unsupervised in a bath.
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Hard to believe, but
even just a few inches
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of water can cause drowning
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an infant or
toddler. Leaving buckets
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unattended that
have water in it,
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toddler will go down
to go into that bucket
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make it stuck, make
it stuck in the toilet
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and cause drowning
and so having a safety
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latch on that
toilet seat would be
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very important.
It's important so
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you can talk to your physician,
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your family
doctor, your child's doctor
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and ask them for
a checklist so that
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you can safe proof
your home from these
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unintentional
injuries. And what about
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the young child?
The young child is a
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vivacious and very
active, loves to ride
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the bicycle but
parents it's up to
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you to make sure
that you impress upon
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your young
child to always wear a
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bicycle helmet. And
you need to show by example
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if you don't wear
a helmet your child
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certainly will
not wear a helmet.
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But if your
child is riding along
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and it is not have
to be at high speed
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and bums onto a curve
on a stone and goes over
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that handle bar. When
that child's head hits
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the concrete which
one do you think is going
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to give? It's not the concrete,
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traumatic head
injuries in children occur
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because they are not wearing
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protective
headgear. The young child,
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what about the
teenager, car accidents,
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riding in a car
without wearing a seatbelt
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it's unfortunate
that teenagers think that
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they will live
forever and that they
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can do daring acts.
They drive at high speed
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unrestrained sometimes under the
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influence of
alcohol. That is a recipe
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for a head injury
it may not be death,
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but that teenager will
never be the same again.
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Prevention, prevention,
prevention is the key.
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Do not drive in a
car with somebody else
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has been on to the
influence of alcohol.
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Always wear your
seatbelt when you drive.
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Always wear a helmet
if you're riding a bicycle
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or if you're rollerblading.
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If there is risk for
a head injury with the
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solid object you need to wear
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protective
headgear. Also in teenagers
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depending on your location,
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infection is
also a common killer.
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In particular,
we are talking about
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sexually transmitted diseases
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and in particular
we are referring to HIV
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in subsequent age. It
is important that teenagers
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recognize the danger of
multiple sexual partners
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or even sexual
activity before marriage.
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Multiple sexual
partners increases the risk for
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sexual transmit
disease, Herpes, Chlamydia,
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HIV and HIV can result in death.
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Although some of the other
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sexually transmitted
disease do not result
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in death they
certainly result in problem
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such as infertility.
And so our recommendation
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for teenagers is
chastity not just
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abstinence, but
chastity a lifestyle of purity
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before marriage and
continued into marriage
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with one partner,
your husband or wife.
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And teens, so from
teenagers we go onto
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young adults and
what we are finding
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as we traverse the
lifespan is that it goes
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from
unintentional injuries to more
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lifestyle conditions
that become the major
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killers and so in
the young and even
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middle age adult
accidents continued
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to be the number one killer.
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Again wearing your seatbelts,
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not doing things
that are dangerous,
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driving under the
influence of alcohol,
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these are all
important preventive strategies
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to decrease the risk
for injury and death.
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But as we
approach the middle years
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and on into the
older years then what comes
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to the
forefront is heart disease
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and cancer.
Cancer, we can prevent
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as well as
screenful, what are the cancers
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that we are concerned about?
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When in young man
we are concerned about
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testicular cancer
and that can easily be
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screenful by the
young man himself doing
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monthly testicular
exams you may notice a lump
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on the testicle.
It's not necessary painful
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and is not necessary large,
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but it is
something that is unusual
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and different. If you find this
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you need to see your physician
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so the appropriate
workup can be done.
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Testicular cancer.
Colorectal cancer is the
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number two cancer
killer. Number one is
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lung cancer and we
associate lung cancer
00:12:05.84\00:12:10.69
with tobacco smoking.
So avoiding tobacco smoke
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will dramatically
decrease your risk
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or prevent lung
cancer from occurring
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but not just
you actively smoking
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we are also concerned
about passive smoking.
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What is passive
smoking? You inhaling
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the cigarette smoke
from somebody else may be
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your husband or wife smokes.
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Well they increase
in their risk as well as
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your risk for
smoking related illnesses
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and is not just lung
cancer, heart disease,
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bladder cancer,
cervical cancer, renal cancer.
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There are problems
with actively smoking
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and passive smoking,
so we do want you to avoid
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tobacco smoke in all its forms.
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Some my patients
say I don't smoke,
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but I chew tobacco.
Well that's a problem
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because when you
chew tobacco you increase
00:13:17.97\00:13:20.88
the risk for cancer
of the mouth and throat
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and if you are
smoking and drinking alcohol
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together that is a
very bad combination.
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Smoking will initiate a cancer.
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Alcohol will fan
the flames of that,
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so it is a promoter
we say the initiator
00:13:42.76\00:13:47.15
is a tobacco smoke, the
promoter is the alcohol.
00:13:47.18\00:13:50.38
Alcohol and tobacco
smoke increases the risk
00:13:50.41\00:13:53.54
for head and neck
cancers. So how would
00:13:53.57\00:13:57.48
you want to
prevent those quit smoking,
00:13:57.51\00:14:00.73
don't drink
alcohol. So tobacco smoking
00:14:00.76\00:14:07.42
and lung cancer
is well established.
00:14:07.45\00:14:09.92
What about the second cancer?
00:14:09.95\00:14:13.22
That's a leading
cause of death that is
00:14:13.25\00:14:16.09
colorectal
cancer. How do we prevent
00:14:16.12\00:14:19.67
that there was a
large trial that was done
00:14:19.70\00:14:23.63
that look to the
lifestyle that promoted
00:14:23.66\00:14:27.64
colorectal cancer and
it was found that a diet
00:14:27.67\00:14:32.15
that was plant
based fruits, vegetable,
00:14:32.18\00:14:37.23
whole grains, low
fat dairy, lean meats
00:14:37.26\00:14:41.18
if at all was
associated with a very low risk
00:14:41.21\00:14:45.54
of colorectal
cancer. On the other hand,
00:14:45.57\00:14:48.48
a diet that had
cakes, pastries, ice cream,
00:14:48.51\00:14:54.16
pan cakes,
pretzels, soda's that was
00:14:54.19\00:14:59.93
associated with a high risk of
00:14:59.96\00:15:02.77
colorectal cancer.
So, we see prevention
00:15:02.80\00:15:07.38
would be to change your
diet and your lifestyle.
00:15:07.41\00:15:12.37
Also exercises shown to lower
00:15:12.40\00:15:14.53
colorectal cancer
risk. But how do we screen
00:15:14.56\00:15:19.10
for colorectal cancer? We screen
00:15:19.13\00:15:23.50
by doing a process
called colonoscopy.
00:15:23.53\00:15:26.44
Some people say I
don't have any problems,
00:15:27.41\00:15:31.56
I don't feel any abdominal pain,
00:15:31.59\00:15:33.31
I don't have a
change in bowel habit,
00:15:33.34\00:15:35.35
I don't have blood in my stool.
00:15:35.38\00:15:37.05
So I don't need to
get a colonoscopy done.
00:15:37.08\00:15:40.24
Wrong, that is
the very time that
00:15:41.08\00:15:44.48
you need to have
a colonoscopy done
00:15:44.51\00:15:46.56
because that's when
they will find the cancer
00:15:46.59\00:15:48.99
in its earliest
stages as a tiny polyp.
00:15:49.02\00:15:52.59
They find that
tiny polyp that's an
00:15:52.62\00:15:54.80
early cancer they snip it off,
00:15:54.83\00:15:57.19
100 percent cure.
On the other hand,
00:15:57.22\00:16:01.37
if you wait until
you have symptoms of
00:16:01.40\00:16:04.73
weight loss, abdominal pain,
00:16:04.76\00:16:07.17
blood in the stool by
that time you may have
00:16:07.20\00:16:10.37
a large cancer
that is actually spread
00:16:10.40\00:16:14.07
into the lymph nodes
and on into the liver
00:16:14.10\00:16:16.59
and to other
vital organs of the body
00:16:16.62\00:16:18.45
in which case there
is not 100 percent cure.
00:16:18.48\00:16:22.43
When do we
screen for colon cancer?
00:16:24.61\00:16:27.33
The current guidelines
recommend that persons
00:16:28.10\00:16:32.17
50 years or older with
no other risk facts for
00:16:32.20\00:16:36.58
colorectal cancer
should be screened for
00:16:36.61\00:16:40.23
colon cancer. And the
best screening would be
00:16:40.26\00:16:44.61
if a colonoscopy done
by a trained specialist,
00:16:44.64\00:16:49.11
a gastroenterologist
or a colorectal surgeon.
00:16:49.14\00:16:53.33
On the other
hand if your mother,
00:16:54.57\00:16:58.04
father, brother or
sister had colon cancer
00:16:58.07\00:17:02.13
when they were 40
years old then you would
00:17:02.16\00:17:07.12
need to be screened
10 years prior to that
00:17:07.15\00:17:10.29
because it takes
about 5 to 7 years
00:17:10.32\00:17:13.05
for a colon cancer to grow.
00:17:13.08\00:17:14.66
So if your first
degree relative had
00:17:15.47\00:17:19.04
colon cancer 40,
you should get screened
00:17:19.07\00:17:22.29
at 30. But if there
is no family history
00:17:22.32\00:17:26.72
or no other
underlying medical condition
00:17:27.74\00:17:30.28
such as
ulcerative colitis that would
00:17:30.31\00:17:33.00
increase your
risk for colon cancer
00:17:33.03\00:17:35.18
then the only
screening time would began
00:17:35.21\00:17:38.51
at age 50.
Please don't put it off,
00:17:38.54\00:17:41.65
in the hands of a
well trained specialist
00:17:41.68\00:17:45.69
the procedure
can be done quickly
00:17:46.90\00:17:49.02
and uneventfully.
And then it would not
00:17:49.05\00:17:51.94
have to be done
for another 10 years
00:17:51.97\00:17:53.52
and of course
during those 10 years
00:17:55.20\00:17:57.07
you are gonna be
doing all those things that
00:17:57.10\00:17:58.98
we know decreases
the risk for colon cancer
00:17:59.01\00:18:02.00
as far as diet is concerned.
00:18:02.03\00:18:04.06
Fruits,
vegetables, whole grains,
00:18:04.09\00:18:07.16
foods that are rich in calcium.
00:18:07.19\00:18:09.15
Exercise that
decreases inflammation
00:18:11.04\00:18:14.64
because the
current thought is that
00:18:15.67\00:18:17.38
the colon cancers
actually a part of an
00:18:17.41\00:18:20.78
inflammatory
process that is going on.
00:18:20.81\00:18:24.19
Certainly fiber is important
00:18:25.87\00:18:27.66
when it comes to colon health,
00:18:27.69\00:18:29.70
but more so then fiber
red meat has been linked
00:18:31.56\00:18:36.03
quite strongly
with colorectal cancer
00:18:36.06\00:18:38.97
and so if you want
to prevent colon cancer
00:18:40.12\00:18:43.21
you will avoid
red meats, you will
00:18:43.24\00:18:46.87
exercise, you will
avoid the regular use of
00:18:46.90\00:18:51.68
cakes, pastries,
ice creams, sodas.
00:18:51.71\00:18:54.24
Instead you will
eat fruits, vegetables,
00:18:54.27\00:18:57.70
whole grains and foods
that are rich in calcium
00:18:57.73\00:19:02.58
such as green leafy vegetables.
00:19:02.61\00:19:04.19
So colon cancer
that can be screened for,
00:19:06.65\00:19:09.49
it can be
prevented. What is some of the
00:19:09.52\00:19:12.00
other cancers in
woman? Breast cancer.
00:19:12.03\00:19:14.94
In woman between ages 40 and 50,
00:19:16.02\00:19:19.44
the number one
cause of death is an
00:19:19.47\00:19:21.61
heart disease, it's
in fact breast cancer
00:19:21.64\00:19:24.84
and so breast
health is very important
00:19:24.87\00:19:28.63
that should be a
strong focus in those years.
00:19:28.66\00:19:31.44
What are some of
the things that we know
00:19:31.47\00:19:34.15
that help prevent breast cancer?
00:19:34.18\00:19:37.55
You have got it.
Exercise a plant based
00:19:38.70\00:19:43.09
diet these will
decrease the risk of
00:19:43.12\00:19:46.81
breast cancer, but if you have a
00:19:46.84\00:19:49.61
family history you are
clearly at higher risk,
00:19:49.64\00:19:52.61
if your mother or
sister or maternal aunt
00:19:52.64\00:19:56.82
had breast
cancer you will clearly
00:19:56.85\00:19:59.44
at a higher risk.
That doesn't mean it is
00:19:59.47\00:20:02.67
inevitable, it means
that you have to more
00:20:02.70\00:20:05.58
aggressive to do
those things to protect
00:20:05.61\00:20:08.44
your breast. Fiber in
fact a special kind of
00:20:08.47\00:20:13.90
fiber that we find in
flax is very important
00:20:13.93\00:20:16.74
for breast health,
lignans very important
00:20:16.77\00:20:21.28
ground flax seed
sprinkled on whole grain
00:20:21.31\00:20:24.85
cereal will go a
long way to protect
00:20:24.88\00:20:28.07
your breasts from
breast cancer as we exercise,
00:20:28.10\00:20:32.45
as we eating the
cruciferous vegetables
00:20:32.48\00:20:35.94
broccoli, cauliflower,
Brussels sprouts, kale.
00:20:35.97\00:20:39.10
There is nothing
new under the sun
00:20:40.67\00:20:42.78
as song of
Solomon says still a diet
00:20:42.81\00:20:48.14
that is healthy
coupled with physical activity
00:20:49.16\00:20:52.56
is what promotes
cellular health whether
00:20:52.59\00:20:57.04
it's health of
the breast tissue,
00:20:57.07\00:20:58.72
whether it's health
of the colon tissue,
00:20:58.75\00:21:00.81
whether it's health
of the testicular tissue,
00:21:00.84\00:21:02.94
cellular health and
integrity is governed
00:21:03.91\00:21:07.98
by the lifestyle
and activity that is
00:21:08.01\00:21:10.96
occurring in ones
body. What other kind of
00:21:10.99\00:21:14.37
cancers can be screenful easily?
00:21:14.40\00:21:16.55
Cervical cancer, Pap smears,
00:21:16.58\00:21:20.52
well woman exams.
Woman you need to see
00:21:20.55\00:21:24.00
your gynecologist or
your family physician
00:21:24.03\00:21:26.95
who also does
gynecology to get a
00:21:26.98\00:21:29.23
Pap smear done. It's
easily done not painful;
00:21:29.26\00:21:33.57
we can quickly take a sample,
00:21:33.60\00:21:35.24
send it off to the
lab and look for early
00:21:35.27\00:21:37.97
science of cancer
before it becomes invasive
00:21:38.00\00:21:40.74
at which point it is
very difficult to treat.
00:21:40.77\00:21:43.69
No woman in 2004
or 2005 should die of
00:21:43.72\00:21:49.53
cervical cancer because it is so
00:21:49.56\00:21:51.28
easily screenful.
If you have not had a
00:21:51.31\00:21:56.72
Pap smear done in the last year,
00:21:56.75\00:21:58.71
although last
two or three years,
00:21:58.74\00:22:00.97
please see your
doctor right away.
00:22:01.00\00:22:02.91
Regarding breast
cancer what can we do to
00:22:05.74\00:22:07.92
screen for it? Mammograms,
00:22:07.95\00:22:11.10
there is some controversy about
00:22:11.13\00:22:13.96
the use of mammograms
but there is an overall
00:22:13.99\00:22:18.14
idea that the
older women is the more
00:22:19.02\00:22:22.17
useful the mammogram
is. The more older she is,
00:22:22.20\00:22:25.88
woman more then 55 who
have less dense breasts,
00:22:25.91\00:22:31.21
a positive
mammogram is more likely to be
00:22:31.24\00:22:35.01
a true positive.
But if you are younger
00:22:35.04\00:22:38.76
and have dense
breasts then a negative
00:22:38.79\00:22:43.57
mammogram if it
says that oh! Nothing
00:22:43.60\00:22:45.39
is found may not
be that useful because
00:22:45.42\00:22:47.95
it may miss a cancer
lesion 20, 30 percent
00:22:47.98\00:22:53.43
of the time. So a
negative mammogram
00:22:53.46\00:22:57.53
when you are
younger with dense breasts
00:22:57.56\00:22:59.44
should not put you at
ease, it should still,
00:22:59.47\00:23:02.33
you should still be
in a frame of mind that
00:23:02.36\00:23:05.05
prevention is the
key. Diet and lifestyle
00:23:05.08\00:23:10.09
and even your state
of mind is important
00:23:10.12\00:23:13.01
for breast health
and general immune health
00:23:13.04\00:23:17.81
because is the
immune system that access
00:23:17.84\00:23:21.01
surveillance to
mop-up those cancer cells,
00:23:21.04\00:23:25.50
we will always
expose to cancer cells.
00:23:25.53\00:23:27.77
The immune system mops them up;
00:23:27.80\00:23:30.45
if they are antioxidants
it takes care of them.
00:23:30.48\00:23:33.90
Phytonutrients takes
care of them sometimes
00:23:33.93\00:23:37.89
prevent even the
cancer cells forming.
00:23:37.92\00:23:40.42
So, a simple
screening test should not
00:23:41.68\00:23:45.26
necessary put you at
ease, it should simple
00:23:45.29\00:23:47.91
be part of the
alimentarium for you
00:23:47.94\00:23:51.03
to do prevention
also. So we have talk about
00:23:51.06\00:23:55.68
colon cancer, breast
cancer, cervical cancer
00:23:55.71\00:23:59.73
and testicular cancer.
We have also talk about
00:23:59.76\00:24:03.43
lung cancer. It is
rather difficult to
00:24:03.46\00:24:06.36
screen for lung
cancer, the best thing to do
00:24:06.39\00:24:08.88
for lung cancer is not to smoke,
00:24:08.91\00:24:10.99
it's not to smoke
to avoid it completely.
00:24:11.02\00:24:14.68
But clearly if you
have, if you are a smoker
00:24:14.71\00:24:17.41
and you have a persistent cough
00:24:17.44\00:24:19.46
or you are coughing
up blood then you need
00:24:19.49\00:24:22.76
to have a chest
x-ray done to make sure
00:24:22.79\00:24:25.29
that there isn't
some obvious lesion
00:24:25.32\00:24:27.94
in your lungs.
And so as we continue
00:24:27.97\00:24:32.45
through the lifespan
on into the late years
00:24:32.48\00:24:37.24
then the number
killer changes from cancer
00:24:37.27\00:24:41.61
to heart disease.
And how do we screen
00:24:41.64\00:24:45.71
for heart disease, you get your
00:24:45.74\00:24:48.92
cholesterol checked,
which is the blood test,
00:24:48.95\00:24:51.45
you get a
physical exam done so that
00:24:51.48\00:24:54.20
they can access for
your body mass index
00:24:54.23\00:24:56.31
for a abdominal
obesity. You get your
00:24:56.34\00:25:00.45
blood pressure
checked to make sure
00:25:00.48\00:25:01.86
you do not have
high blood pressure,
00:25:01.89\00:25:05.06
you get a fasting
blood sugar done to make sure
00:25:05.09\00:25:08.31
you don't have
diabetes that's the screening.
00:25:08.34\00:25:12.58
But in the meantime,
you are going to live
00:25:12.61\00:25:14.79
the lifestyle the same lifestyle
00:25:14.82\00:25:17.25
that we said
prevented colorectal cancer.
00:25:17.28\00:25:19.75
A diet that is
composed of fruits, vegetables,
00:25:20.79\00:25:25.93
whole grains, low
fat dairy, lean meats
00:25:25.96\00:25:29.80
if you eat meat
better to avoid it especially
00:25:29.83\00:25:33.47
the red meats and
exercise and those who
00:25:33.50\00:25:38.01
combine together
will promote weight loss.
00:25:38.04\00:25:43.04
Even if you are
eating a healthy diet,
00:25:43.07\00:25:45.99
we want you to eat
your diet in moderation.
00:25:46.02\00:25:48.90
Even though whole
grains are good for us,
00:25:50.50\00:25:54.08
we do not want
you to pack your plate
00:25:54.11\00:25:56.90
and stuff yourself
with these good food because
00:25:56.93\00:26:01.38
that will also promote obesity.
00:26:01.41\00:26:03.90
It's a biblical principle that
00:26:05.06\00:26:07.24
we should be
temperate in all things
00:26:07.27\00:26:09.85
that includes way that we eat.
00:26:09.88\00:26:14.01
It also includes
how much we exercise,
00:26:15.15\00:26:18.44
not enough exercise is not good,
00:26:19.49\00:26:21.66
but too much
exercise isn't good either.
00:26:21.69\00:26:24.98
When you think about exercise
00:26:25.99\00:26:27.82
we want to think
about the frequency,
00:26:27.85\00:26:30.69
the duration, and the intensity.
00:26:30.72\00:26:34.32
The frequency, the duration,
00:26:34.35\00:26:36.71
and the intensity
would like you to exercise
00:26:36.74\00:26:39.09
on most days of the
week that's the frequency.
00:26:39.12\00:26:42.11
What about the
intensity? We want you
00:26:42.14\00:26:45.22
to exercise
between 65 and 85 percent
00:26:45.25\00:26:49.11
of your maximum heart rate.
00:26:49.14\00:26:52.00
We don't want you
to exercising at your
00:26:52.03\00:26:53.98
maximum heart rate
that would just ware out
00:26:54.01\00:26:56.07
at your heart. We
don't want that to happen
00:26:56.10\00:26:58.26
so we want you to
stay in your target
00:26:58.29\00:27:02.74
training range
and you can talk to
00:27:02.77\00:27:04.06
your physician
about that. Your physician
00:27:04.09\00:27:06.00
will be able to
based on your age calculate
00:27:06.03\00:27:08.55
what your
target training ranges.
00:27:08.58\00:27:10.74
So the frequency, the intensity,
00:27:10.77\00:27:14.32
and the duration the
institute of medicine
00:27:14.35\00:27:16.73
recommends
between 30 and 60 minutes
00:27:16.76\00:27:20.05
of exercise.
Moderate intensity exercise
00:27:20.08\00:27:24.15
within your
target training range.
00:27:24.18\00:27:26.22
So as you can see
across the lifespan
00:27:26.25\00:27:29.78
there are several
things that you can do
00:27:29.81\00:27:33.04
to screen for the major killers
00:27:33.07\00:27:36.66
and there are lots of
things that you can do
00:27:36.69\00:27:39.10
to prevent these major killers.
00:27:39.13\00:27:42.36
Being safe, being
wise, choosing were you go,
00:27:43.18\00:27:48.57
choosing to wear a
helmet, choosing to
00:27:48.60\00:27:51.41
avoid alcohol and driving,
00:27:51.44\00:27:53.14
choosing to get
a Pap smear done,
00:27:53.17\00:27:57.93
choosing to do
regular testicular exams,
00:27:57.96\00:28:00.77
choosing to get
a colonoscopy done,
00:28:00.80\00:28:03.84
choosing to eat
fruits, vegetables,
00:28:03.87\00:28:06.85
whole grains,
and regular exercise.
00:28:06.88\00:28:10.90