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

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Six ways to improve your health

Six Ways toImprove Your Health


Health is not simply the absence of sickness hannah green

“Health is not simply the absence of sickness.”~ Hannah Green


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


Where you wear your weight matters

Where you wear your weight matters


Apples and pears

Apples and Pears


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


Six ways to improve your health

Which of the 6 will you make a priority for improving health?


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