Six ways to improve your health
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Six Ways to Improve Your Health. “Health is not simply the absence of sickness.” ~ Hannah Green. Healthy Behaviors. Don’t smoke Eat a healthy diet Maintain a healthy weight Exercise regularly Drink alcohol in moderation Get adequate sleep. Which healthy behaviors are most important? .

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Six ways to improve your health

Six Ways toImprove Your Health



Healthy behaviors
Healthy Behaviors

  • Don’t smoke

  • Eat a healthy diet

  • Maintain a healthy weight

  • Exercise regularly

  • Drink alcohol in moderation

  • Get adequate sleep


Which healthy behaviors are most important
Which healthy behaviors are most important?

Exercise regularly

Don’t smoke

Moderate alcohol

Eat a healthy diet

Maintain a healthy weight

Sleep


Stop smoking
Stop Smoking

  • Tobacco is most preventable cause of death in US.

  • 1/3 of all cancer deaths related to smoking cigarettes

  • Risk factor for lung cancer. Associated with other types of cancer

  • Increased risk of heart disease and chronic lung disease

  • Quitting the best gift you can give yourself and loved ones


What to do
What to do

  • Arkansas Tobacco Quit Line: 1-800-QUIT-NOW


Healthy diet
Healthy Diet

Balancing Calories

  • Enjoy your food, but eat less

  • Avoid oversized portions


Healthy diet1
Healthy Diet

Foods to Increase

  • Make half your plate fruits and vegetables

  • Make at least half your grains whole grains

  • Switch to fat-free or low-fat (1%) milk.


Healthy diet2
Healthy Diet

Foods to Reduce

  • Choose foods with lower sodium

  • Drink water instead of sugary drinks


Reach and maintain a healthy weight
Reach and Maintain a Healthy Weight

  • Extra weight increases risk of:

    • Type 2 diabetes

    • Hypertension

    • Heart disease and stroke

    • Some types of cancer

    • Sleep apnea

    • Osteoarthritis


Healthy weight
Healthy Weight

  • Small weight loss matters a lot

    • 5-15% of body weight can improve health




Fat on the inside
Fat on the inside

  • Surface (subcutaneous) fat

  • Visceral fat


Exercise
Exercise

  • 150 minutes a week of moderate-intensity aerobic activity

  • Strength training at least 2x per week

  • Balance exercises for senior adults


Don t drink too much
Don’t drink too much

  • Why?

    • Increased risk for certain cancers

      • Liver, esophagus, throat, larynx

    • Cirrhosis

    • Immune system problems

    • Brain damage

  • Moderate use isn’t harmful for most adults

    • Up to 2 drinks per day for men

    • One drink per day for women

      • Standard drink: 12-oz beer or wine cooler, 5-oz wine, 1.5-oz of liquor


Sleep
Sleep

  • 7 to 8 hours a night for most adults

  • Negative health effects for:

    • Oversleeping

    • Too little sleep


Healthy behaviors1
Healthy Behaviors

  • Don’t smoke

  • Eat a healthy diet

  • Maintain a healthy weight

  • Exercise regularly

  • Drink alcohol in moderation

  • Get adequate sleep



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