Six Ways to Enhance Your Health
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?
Don’t smoke
Eat a healthy diet
Maintain a
healthy weight
Exercise regularly
Moderate
alcohol
Sleep
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
•
Arkansas Tobacco Quit Line: 1-800-QUIT-NOW
Healthy Diet
Balancing Calories
•
Enjoy your food, but eat
less
•
Avoid oversized portions
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 Diet
Foods to Reduce
•
Choose foods with lower
sodium
•
Drink water instead of
sugary drinks
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
•
Small weight loss matters a lot
•
5-15% of body weight can improve health
Where you wear your weight
matters
Apples and Pears
Fat on the inside
•
Surface (subcutaneous)
fat
•
Visceral fat
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
•
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
•
7 to 8 hours a night for
most adults
•
Negative health effects for:
•
Oversleeping
•
Too little sleep
Healthy Behaviors
•
Don’t smoke
•
Eat a healthy diet
•
Maintain a healthy
weight
•
Exercise regularly
•
Drink alcohol in
moderation
•
Get adequate sleep
Which of the 6 will you make
a priority for improving
health?
Explore vital healthy behaviors to improve your well-being, such as regular exercise, maintaining a healthy weight, a balanced diet, and quitting smoking. Learn the importance of healthy habits and steps to achieve optimal health for a better quality of life.
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Presentation Transcript
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? Exercise regularly Don t smoke Moderate alcohol Eat a healthy diet Maintain a healthy weight Sleep
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 Arkansas Tobacco Quit Line: 1-800-QUIT-NOW
Healthy Diet Balancing Calories Enjoy your food, but eat less Avoid oversized portions
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 Diet Foods to Reduce Choose foods with lower sodium Drink water instead of sugary drinks
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 Small weight loss matters a lot 5-15% of body weight can improve health
Where you wear your weight matters
Fat on the inside Surface (subcutaneous) fat Visceral fat
Exercise 150 minutes a week of moderate-intensity aerobic activity Strength training at least 2x per week Balance exercises for senior adults
Dont 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 7 to 8 hours a night for most adults Negative health effects for: Oversleeping Too little sleep
Healthy Behaviors Don t smoke Eat a healthy diet Maintain a healthy weight Exercise regularly Drink alcohol in moderation Get adequate sleep
Which of the 6 will you make a priority for improving health?
