douglas - PDF

							                                  Developed in memory of
                               CAROLE A. DOUGLAS,
                               a dedicated Public Health Nurse
   The Douglas Plan is             whose career focused on
  designed to promote a        making our community healthy.
healthier lifestyle in women
    of childbearing age
                                   Lincoln/Lancaster County
                                      Health Department
      These seven steps                      &
  are the path to excellent        Creighton Medical Center
                                      School of Nursing
personal health and planned,
                                 Program funded in part by the
    informed pregnancy           Community Health Endowment      A Woman’s Guide to
                                          2004                    A Healthy Lifestyle
        IET, EXERCISE & HYGIENE                                     NDERLYING HEALTH CONDITIONS                                    BSTINENCE & BIRTH CONTROL TO
                                                                                                                                   AVOID UNPLANNED PREGNANCY
Reasons:                                                     Reasons:                                                      Reasons:
• Eating a balanced diet along with exercise will help       • Family history of certain conditions can impact both        • Abstinence is the only sure way to avoid pregnancy
  you maintain a healthy weight                                personal and pregnancy health                               • Pregnancy is a lifetime commitment. Prepare yourself
• Exercise reduces stress and helps strengthen your          • Illnesses and medical conditions may put you at risk for    • Planned pregnancy decreases the stress, anxiety, and
  immune system                                                pregnancy complications                                       uncertainty of having a baby before you are ready
                                                             • Women with diabetes or high blood pressure may need
Helpful hints:                                                 special care in pregnancy                                   Helpful hints:
• Start your day with a healthy breakfast                                                                                  • Consult your healthcare professional about avoiding
• Follow these daily guidelines:                             Helpful hints:                                                  pregnancy
  3-4 servings of dairy daily                                • Control diabetes and hypertension with diet and exercise    • There are many birth control methods available
  3-4 servings meat or protein daily                         • Visit your healthcare provider regularly to control         • Remember that ONE sexual encounter can cause
  3 -5 vegetable servings daily                                any current conditions and to help prevent potential          pregnancy
  2-4 servings of fruit daily                                  complications                                               • Seek cultural or spiritual guidance if that is helpful to you
  6-11 grain servings daily                                  • Tell your physician if you have had a high-risk pregnancy   • Seek out community resources that may be available
  Limit salt intake                                            in the past                                                   to you
  Take 400mcg of folic acid daily in a multivitamin
  supplement. Foods rich in folic acid are dark green
  leafy vegetables, orange juice and fortified cereals
• Exercise 3-4 x per week. Walking and swimming are                 YNECOLOGICAL VISITS ANNUALLY                                   CREENING AND IMMUNIZATIONS
  the best
• Brush your teeth and bathe daily
                                                             Reasons:                                                      Reasons:
• Wash your hands well. It’s THE best way to protect
                                                             • To maintain good reproductive health                        • Screening and immunization reduce the risk of getting or
  yourself from dangerous infections
                                                                                                                             passing on infectious diseases
                                                             Helpful hints:                                                • Sexually transmitted diseases can effect your ability to get
                                                             • Begin yearly visits at age 18 or once you become sexually     pregnant
        MIT DRUGS, ALCOHOL,                                    active
        AND SMOKING
                                                             • Get a pap smear and clinical breast exam annually           Helpful hints:
Reasons:                                                     • Perform a self breast exam monthly                          • Communicate with your partner about sexual history
• Smoking increases the risk of early, low birth weight
                                                                                                                           • Get checked for STDs if you’ve been sexually active and
  babies & SIDS
                                                                                                                             encourage your partner to get checked also
• Fetal Alcohol Syndrome is the leading cause of
                                                                    ACTATION FOR A LIFETIME OF                             • Make sure your immunizations are up to date. For more
  preventable mental retardation in the United States
                                                                    GOOD HEALTH                                              information contact a healthcare provider
• Alcohol use and smoking increase the risk of
                                                             Reasons:                                                      • Wait three months before becoming pregnant if you
  miscarriage or stillbirth
                                                             • Women who breastfeed have less risk of breast, ovarian,       have just been vaccinated for chicken pox or rubella.
• Smoking and drugs can constrict the blood vessels that
  bring oxygen and nutrients to the unborn baby                and uterine cancers and reduced risk of osteoporosis
• Illegal drugs increase risk of miscarriage or learning/    • Breastfeeding costs less and helps you lose pregnancy
  behavior problems for babies exposed in pregnancy            weight faster
                                                             • Almost all woman can breastfeed
Helpful hints:                                               • Research shows that breastfed babies have higher IQs and
• The best time to stop smoking is before you get pregnant     less risk for Sudden Infant Death Syndrome
• Talk with your healthcare professional about any           • Breastfeeding enhances babies’ immune systems, meaning
  medications you are taking                                   fewer illnesses
• Limit caffeine intake to less than 2 cups per day