R.J. Ignelzi, Contributor

Thanks to modern science and an abundance of research, staying healthy has never been easier. Or more confusing.

Medical studies, most often presented to the public in 30-second sound bites, frequently seem to contradict each other, adding frustration to an already-perplexed consumer.

First we heard: Hormone replacement therapy is good for women. Then: HRT is bad for women. And, now: Sometimes, it can be good in limited doses.

For years we were told: Vitamin E may prolong your life. More recently: High doses of vitamin E may kill you.

Who or what is a health-conscious person to believe? Start with your doctor, preferably one who's familiar with you and your health history. To get you started on the right track, here is advice from some health officials.

Be a proactive patient

Dr. Mimi Guarneri, cardiologist and medical director for Scripps Center for Integrative Medicine:

"Don't wait for someone else to tell you something's wrong. Pay attention to your health," Guarneri says. "Be aware of what foods you eat. Get the weight off. Exercise. Take charge."

It's important to "know your numbers", she adds.

Know your blood pressure; total cholesterol; good (HDL) and bad (LDL) cholesterol levels. Get screened for diabetes and get a colonoscopy when you're 50.

Participate in a clinical trial

Dr. Michael Lee, Scripps Clinic endocrinologist:

"We can only get better treatments to market if we have more studies to test them," Lee says. "It's a win-win situation for the patient. They get good dietary advice, good follow-up care and have a chance of getting the medication."

Get frequent cardiovascular exercise

Dr. Denise Barnard, cardiologist and director of UCSD's Women's Cardiovascular Health Program, and Dr. William Norcross, chief of family medicine at the University of California San DiegoMedical Center:

"If I could give you a prescription for something that does all of the following, would you take it?" Barnard asks.

Her 'prescription' reduces stress, lowers blood pressure, lowers bad cholesterol, raises good cholesterol, fights osteoporosis, induces weight loss, improves bowel regularity and is a natural and non-addictive sleep aid. It also lowers blood sugar, reduces joint stiffness, improves mental alertness and is a mild antidepressant. Plus, when taken regularly, three to five times a week, it reduces your risk of having a heart attack or stroke.

"Sound too good to be true? It's not. It's called physical activity and it's free," she says. "It's been tested repeatedly and always comes out showing health benefits."

Eat more fibre

Dr. Thomas Savides, gastroenterologist at the University of California San Diego and professor of clinical medicine at UCSD School of Medicine:

"If everyone would just have a half-cup of a high-fibre cereal, like Fiber One, everyday, it would take care of most of our GI problems."

The average adult needs about 25 grams of fibre a day, but most of us get a measly 12 grams.

Hydrate andprotect your skin

Dr. Hugh Greenway, chairman of dermatologic surgery at Scripps Clinic:

"The skin is the largest organ of the body and protects everything else inside, so it's important to hydrate it both inside and out and protect it."

He recommends drinking six to eight glasses of fluid a day and using a topical moisturiser on the skin, focusing on those areas that are most exposed, including the face, neck, hands, arms and legs.

For the face, he also advises an exfoliating 'topical retinoid-like product to help peel off the outer layer' of skin.

Additionally, he urges everyone to wear a broad-spectrum (UVA and UVB protection) sunscreen with an SPF of at least 30.

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