Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/bettermoves for more inspiration.

LEARN MORE

Make some wiggle roomNo matter what your resolution is this year, physical activity can go a long way in helping you focus on your goals. Ready, set, move. The possibilities are endless — take a walk around your neighborhood, invite a friend to go on a bike ride, or join a local hiking club. Make fitness more fun with these tips:

Shake things up. Try a class like Zumba or Latin dance for a great workout that’s sure to make you smile.

Pat your back. To stay motivated, set goals and reward yourself for steps you take to reach them.

Do it together. Take advantage of group energy and plan activities that can get the whole household moving.

BETTERmoves

For inspiration, visit kp.org/bettermoves.

Make fitness fun Give your wellness a boost with these tips:

Shake things up. Trying a class like Zumba or Latin dance can be a lot of fun and a great workout.

Pat your back. To stay motivated, set goals and be sure to reward yourself for steps you take to reach them.

Do it together. Find fun activities that can get the whole household moving.

Make some wiggle roomNo matter what your resolution this year — whether it’s getting healthier or building stronger relationships — physical activity can help you focus and achieve your goals. It’s a win-win.

Ready, set, move. The possibilities are endless — take a stroll around your neighborhood, invite a friend for a night of dancing, or check out a hiking trail. Whatever it is that gets you going, it’s good for your body and your mind.

Once you’ve figured out what moves you, keep track of your progress. Set fun activity dates in your calendar or keep a diary noting every time you ride a bike.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERmoves

Para inspirarse, visite kp.org/bettermoves.

Haga que sus activi-dades para mantenerse en forma sean divertidas.Estimule su bienestar con estos consejos:

Muévase con ritmo. Tomar una clase de zumba o de baile al son de música latina puede ser muy divertido y un excelente ejercicio.

Recompénsese. Para mantenerse motivado, fije metas y asegúrese de darse una recompensa por los pasos que dé para alcanzarlas.

Hágalo acompañado. Encuentre actividades dinámicas divertidas en las que participe toda su familia.

Haga un poco de espacio para moverseNo importa cuál sean sus buenos propósitos para este año (bien sea mejorar su salud o establecer relaciones más firmes), las actividades físicas pueden ayudarle a concentrarse y alcanzar sus metas. ¡No falla!

Preparado, listo, ¡muévase! Las posibilidades son infinitas: dé un paseo por su vecindario, invite a un amigo a bailar una noche o haga senderismo. Cualquier cosa que le motive es buena para el cuerpo y la mente.

Una vez descubra lo que le motiva, lleve un registro de su progreso. Fije fechas en su agenda para actividades divertidas o anote en un diario cada vez que dé un paseo en bicicleta.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJORES movimientos

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterrhythm to learn more about heart health.

LEARN MORE

Be young at heartYour state of mind has a big impact on how you feel, so live a little — and live a little healthier. Turn on the music and bust a move. Try a new class at your local gym. And to enliven your diet while keeping blood pressure in check, flavor foods with more spices and less salt. Here are more ways to help stave off heart problems.

Know your numbers. Regularly check your cholesterol, blood pressure, and body mass index.

Be a quitter. If you smoke, make quitting — for good — a priority.

30 minutes for health. Aim for 30 minutes of moderate physical activity most days of the week.

BETTERrhythm

BETTERrhythm

Visit kp.org/betterrhythm to learn more about heart health.

Keep heart disease in check Help stave off heart problems with these tips:

Know your numbers. Regularly check your cholesterol, blood pressure, and BMI.

Be a quitter. If you smoke, make quitting — for good — a priority.

30 minutes for health. Aim for 30 minutes of moderate physical activity most days of the week.

Be young at heartYour state of mind has a big impact on how old you feel, so live a little — and live a little healthier. Revisit favorite pastimes like turning up some tunes and dancing like no one is watching.

If you want to get warmed up during the cooler months, try hot yoga, a morning run, or an indoor class at your local gym.

For a healthy heart, what you eat is just as important as what you do. Spice up your diet with something sweet: blueberries. These free-radical fighters are bursting with vitamin C, fiber, and a host of antioxidants that help combat heart disease. Add them to smoothies and salads for a fun twist.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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Visite kp.org/betterrhythm si desea más información sobre la salud del corazón.

Vigile las enfermedades del corazónAyude a evitar problemas cardíacos con estos consejos:

Números importantes. Revise regularmente sus niveles de colesterol, presión arterial y BMI.

Deje los malos hábitos. Si fuma, dé prioridad a dejar de fumar... permanentemente.

30 minutos de salud. Propóngase hacer 30 minutos de actividad física moderada la mayoría de los días de la semana.

Manténgase jovenEl estado mental tiene un gran impacto en la manera en cómo nos sentimos así que viva más despacio... y viva un poco más sano. Recupere sus pasatiempos favoritos, como escuchar sus canciones preferidas y bailar como si nadie le estuviera viendo.

Si desea entrar en calor en los meses más frescos, pruebe el yoga a altas temperaturas, corra por las mañanas o asista a una clase en su gimnasio local.

Para tener un corazón sano, lo que come es igual de importante que lo que hace. Dele sabor a su dieta con algo dulce, como arándanos. Estos combatientes de radicales libres con un gran contenido de vitamina C, fibra y una gran cantidad de antioxidantes para ayudar a combatir las enfermedades del corazón. Agréguelos a batidos y ensaladas para darles un toque divertido.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterbites for more facts and tips for healthy eating.

LEARN MORE

Treat yourself to a well-balanced dietNutritious foods not only increase your energy and improve your mood, they can also add years to your life. The good thing is you don’t have to settle — healthy foods come in all shapes and flavors to suit your mood. So you can truly enjoy eating well. Here are some simple ways to help you round out your diet.

Make it count. It’s not just about calories. It’s the kind of calories you put in that can either help or harm your health.

Take baby bites. Don’t try to overhaul your eating habits overnight. Small, realistic goals are easier to meet.

Say yes to yourself. If you need to, treat yourself to some sweets or comfort foods on occasion to keep from feeling deprived.

BETTERbites

BETTERbites

Visit kp.org/betterbites for more facts and tips for healthy eating.

Bite right Choose better with these tasty tidbits:

Make it count. It’s not just about counting calories. It’s about what kind of calories you’re putting in and how they can help or harm your overall health.

Take baby bites. Don’t try to overhaul your eating habits overnight. Small, realistic goals are easier to meet.

Say yes to yourself. If you need to, treat yourself to some sweets or comfort foods on occasion to keep from feeling deprived.

Treat yourself to a well-balanced dietNutritious foods not only increase your energy and improve your mood but can also add years to your life by helping prevent many health conditions. When it comes to eating right, you don’t have to settle. Healthy treats come in all shapes, sizes, and flavors to fit your taste.

Try oven-baked kale chips with homemade avocado dip. Instead of rice, give quinoa a go. To make sure you’re getting the good stuff, choose fresh foods instead of processed foods. And cook at home as much as possible, so you know what goes into every meal — and what stays out.

Keep in mind that what you drink can also affect your health. Next time you feel like reaching for a can of soda, consider a chilled glass of carbonated water with an orange slice instead.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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Visite kp.org/betterbites si desea más hechos y consejos para comer sano.

Coma bienEscoja mejor con estas exquisiteces:

Hágalo contar. No se trata solo de contar calorías. Se trata del tipo de calorías que ingiere y de qué manera pueden ayudar o afectar su salud general.

Tome porciones pequeñas. No trate de cambiar completamente sus hábitos alimenticios de un día para otro. Es más fácil alcanzar metas pequeñas y realistas.

Dígase sí. De ser necesario, dese gusto en ocasiones con algunos dulces o antojos para evitar sentir que se está privando de algo.

Dese caprichos con una dieta bien balanceadaLos alimentos nutritivos no solo incrementan su nivel de energía y mejoran su estado de ánimo sino que también le agregan años de vida ayudando a prevenir muchos problemas médicos. En lo relativo a la alimentación correcta, no tiene que resignarse. Puede darse gustos sanos y éstos vienen en todas las formas, tamaños y sabores para adaptarse a su gusto.

Pruebe las rodajas de col rizada al horno con una salsa de aguacate hecha en casa. En lugar de arroz, pruebe la quínoa. Para asegurarse de que está obteniendo cosas buenas, seleccione alimentos frescos en lugar de comidas procesadas. Y prepare sus comidas en casa siempre que sea posible para que sepa qué va en cada comida... y qué no se incluye.

Recuerde que lo que bebe también puede afectar su salud. La siguiente vez que sienta las ganas de abrir una lata de soda, piense en beber en su lugar un vaso de agua carbonatada con una rodaja de naranja.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/bettersteps for some fresh perspective.

LEARN MORE

Take control of your allergiesCommon allergies can cause sneezing, runny nose, and watery eyes for weeks and months at a time. And these symptoms can lead to asthma, which may present more serious problems. Talk to your doctor about allergy testing to identify your triggers so you can take steps to avoid them. And keep the following tips in mind:

Go with H2O. If you’re stuffed up from seasonal allergies, drinking more water can thin mucus and help flush your system.

Be flexible. Exercises like yoga can teach you breathing techniques to help control allergies and asthma.

Watch for signs. Don’t confuse cold symptoms with allergies. Colds usually last 7 to 10 days and can cause a fever.

BETTERsteps

Visit kp.org/bettersteps for some fresh perspective.

Get an action plan Arm yourself with ways to manage your allergies:

Go with H2O. If you’re stuffed up from seasonal allergies, drinking more water can thin mucus and help flush your system.

Be flexible. Exercises like yoga can teach you breathing techniques to help control allergies and asthma.

Watch for signs. Don’t confuse cold symptoms with allergies. Colds usually last 7 to 10 days and can cause a fever.

Take control of your allergies People with common allergies often experience sneezing, runny nose, and watery eyes for weeks and months at a time. These symptoms can lead to asthma, which may present more serious problems.

Stay ahead of your allergy symptoms with prevention. Talk to your doctor about allergy testing to find out what your specific triggers are. These can include tree or grass pollens, pet fur or dander, feathers, dust, and certain foods.

Once you know what sets you off, take steps to adjust your lifestyle to avoid triggers. If you’re still feeling uncomfortable, there are many over-the-counter medications that can relieve allergy and asthma symptoms. Ask your doctor for a recommendation.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERsteps

Visite kp.org/bettersteps para ver algunas perspectivas nuevas.

Prepare un plan de acciónDefiéndase de varias maneras para controlar sus alergias:

Beba agua. Si tiene la nariz tapada por las alergias, beber más agua puede adelgazar la mucosidad y ayudar a eliminarla de su sistema.

Sea flexible. Con ejercicios como el yoga puede aprender técnicas de respiración para ayudarle a controlar las alergias y el asma.

Esté al pendiente de los síntomas. No confunda los síntomas de la gripe con los de las alergias. La gripe usualmente dura de 7 a 10 días y puede causar fiebre.

Controle sus alergiasLas personas con alergias comunes a menudo tienen estornudos, escurrimiento nasal y ojos llorosos que pueden durar semanas y meses. Estos síntomas pueden causar asma, lo cual podría presentar problemas más graves.

Adelántese a los síntomas de sus alergias con la atención preventiva. Hable con su médico acerca de las pruebas para las alergias para averiguar cuáles son sus desencadenantes específicos, entre los cuales se encuentran el polen de los árboles o del pasto (hierba), la caspa o el pelo de los animales de compañía, las plumas, el polvo y ciertos alimentos.

Una vez que usted sepa qué las provoca, tome medidas para ajustar su estilo de vida para evitar los desencadenantes. Si se siente aún incómodo, existen muchos medicamentos sin receta que pueden aliviar los síntomas de las alergias y el asma. Pida a su médico que le recomiende alguno.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJORESpasos

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterawareness to learn more about cancer and reducing your risk.

LEARN MORE

Take steps to reduce your risk of cancerWhile there’s no guaranteed way to prevent cancer, there are many things you can do to lower your risk. Most importantly, get regular checkups and recommended screenings. Making healthy lifestyle changes like quitting smoking and wearing sunscreen can also help. Here are more tips on reducing your risk:

Act out. Regular, moderate exercise can reduce your risk of both colon cancer and breast cancer.

Listen to Mom. Eating vegetables rich in nutrients and fiber can help protect against many diseases — even cancer.

Savor your sips. Drink alcohol in moderation — one drink a day for women and two for men.

BETTERawareness

Visit kp.org/betterawareness to learn more about cancer and reducing your risk.

Protection factor Make sure your bases are covered when it comes to cancer:

Act out. Doing 150 minutes a week of moderate exercise can lower your risk of colon cancer by more than 60 percent.

Listen to Mom. Eating vegetables rich in nutrients and fiber can help protect against many diseases — even cancer.

Savor your sips. Drink alcohol in moderation — one drink a day for women and two for men.

Take steps to reduce your risk of cancerSeveral studies have shown that healthy lifestyle changes, like being more physically active, can lower your risk of developing certain cancers.

While there are no guaranteed ways to prevent cancer, there are things you can do that might help. Protect your skin between 10 a.m. and 4 p.m., when sunlight is strongest. Avoid toxins, like those found in paints and pesticides, at work or home. And women and men age 26 or younger can get the HPV shot, which may prevent cervical and anal cancer.

But most importantly, get regular checkups and recommended screenings. Early detection of cancer increases the chances of successful treatment, and that’s good news for everyone.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERawareness

Visite kp.org/betterawareness para obtener más información sobre el cáncer y cómo reducir su riesgo.

Factor de protecciónAsegúrese de cubrir sus bases con respecto al cáncer.

Actúe. Hacer ejercicio moderado durante 150 minutos a la semana puede reducir su riesgo de tener cáncer de colon en más de un 60 por ciento.

Escuche a su mamá. Comer verduras ricas en nutrientes y fibras puede ayudar a protegerle de muchas enfermedades, hasta del cáncer.

Disfrute de sus tragos. Consuma bebidas alcohólicas con moderación... una bebida al día las mujeres y dos los hombres.

De pasos para reducir su riesgo de contraer cáncerVarios estudios han mostrado que los cambios sanos en el estilo de vida, como llevar una vida físicamente más activa, puede reducir su riesgo de sufrir de ciertos tipos de cáncer.

Aunque no hay ninguna manera garantizada de prevenir el cáncer, hay cosas que usted puede hacer que podrían ayudar. Protéjase la piel entre las 10 a. m. y las 4 p. m., cuando es mayor la intensidad del sol. Evite las toxinas, como las que se encuentran en las pinturas y los pesticidas, en el trabajo y en la casa. Y a las mujeres y hombres hasta los 26 años de edad se les puede administrar la vacuna HPV, la cual podría prevenir el cáncer de cuello uterino y anal.

Pero lo más importante, hágase exámenes médicos generales regulares y las evaluaciones recomendadas. La detección temprana del cáncer incrementa las oportunidades de tener un tratamiento exitoso y esas son buenas noticias para todos.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJOR concienciación

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterendurance for some more guy stuff.

LEARN MORE

Stay on top of your gameWhether you’re a single man or a busy dad, you play an important part in the lives of those around you. That’s why it’s important to take care of yourself with routine preventive screenings like cholesterol tests. Making the time to check in on your health will pay off in the long run. Here are some more ways to look and feel your best:

Keep ticking. Eating oatmeal for breakfast gives you fiber for heart health, and makes you feel fuller for longer.

Bit by bit. Slowly increase how long, how hard, and how often you exercise to reduce the risk of injury.

Shine on. Schedule down time, like seeing a movie or talking to friends, to avoid burnout.

BETTERendurance

Visit kp.org/betterendurance for some more guy stuff.

Stay strong Here are more ways to help you with your game plan:

Keep ticking. Eating oatmeal for breakfast gives you fiber for heart health, and makes you feel fuller for longer.

Bit by bit. Slowly increase how long, how hard, and how often you exercise to reduce the risk of injury.

Shine on. Schedule down time, like seeing a movie or talking to friends, to avoid burnout.

Stay on top of your gameWhether you’re a single man or a busy dad, you play an important part in the lives of those around you. So take care of the basics to stay at your healthy best.

Preventive screenings — like routine physical exams and cholesterol screenings — can reveal health issues early, while they’re easier to deal with. Make small changes to your eating, exercise, and sleep habits to improve your fitness and overall well-being. And if you have a concern, even one that seems minor, don’t just walk it off. Learn to deal with stress by reaching out.

By getting into the swing of healthy living, you can make good health second nature. Which is great, because personal wellness should be an everyday routine.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERendurance

Visite kp.org/betterendurance para obtener más sugerencias para los hombres.

Manténgase fuerteÉstas son maneras adicionales para ayudarle con su plan de ataque:

Haga que siga latiendo. Desayunar copos de avena le da fibra para la salud del corazón y le hace sentirse lleno por más tiempo.

Poco a poco. Incremente lentamente la duración, dificultad y frecuencia de su ejercicio para reducir el riesgo de lesiones.

Siga adelante. Programe tiempo de descanso, como para ver una película o hablar con los amigos, para evitarel agotamiento.

Manténgase en su mejor formaYa sea soltero o un padre ocupado, usted desempeña una parte importante en la vida de quienes le rodean. Así que cuide de lo básico para mantenerse lo más sano posible.

Las evaluaciones preventivas (como los exámenes físicos de rutina y las evaluaciones del nivel de colesterol) pueden revelar problemas en una etapa temprana, cuando es más fácil lidiar con ellos. Haga cambios pequeños en sus hábitos para comer, hacer ejercicio y dormir para mejorar su estado físico y bienestar general. Y si tiene algún problema, aunque parezca leve, no se aleja simplemente de él. Aprenda a lidiar con el estrés pidiendo ayuda.

Al agarrarle el ritmo a un estilo de vida sano, usted puede hacer que la buena salud sea algo automático. Lo cual es excelente porque el bienestar personal debe ser una rutina diaria.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJORresistencia

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/bettersuccess for more ideas to make every calorie count.

LEARN MORE

Stay on track for a healthy weightWith so much temptation everywhere, it can be hard to keep calories under control. If you slip, get back on a healthy path by identifying one or two things you can do differently, such as cutting out fried foods or taking the stairs. Even simple changes can have a big impact on your waistline. Here are some other weight loss tips:

Make a splash. Drink water instead of soda or juice. The extra calories from all that sugar can lead to weight gain.

Doze and conquer. If you don’t get enough sleep, you’re more likely to be overweight or obese, and to develop diabetes.

Everyday winnings. Put extra effort into household chores to turn them into calorie-burning exercises.

BETTERsuccess

Visit kp.org/bettersuccess for more ideas to make calories count.

Build a recipe for a healthy summer Even simple changes can have a big impact on your waistline:

Make a splash. Drink water instead of soda. The extra calories from all that sugar lead to weight gain.

Doze and conquer. If you don’t get enough sleep, you’re more likely to be overweight or obese, and to develop diabetes.

Everyday winnings. Put extra effort into household chores to turn them into calorie-burning exercises.

Stay on track for a healthy weightWith so much temptation everywhere, it can be hard to keep calories under control. If you slip, get back on the right path by identifying things that might be keeping you from reaching your goal weight.

Switch back to healthy habits by knowing how and why you fell off your weight-loss plan. Has something in your life changed? Do you enjoy the exercises you’re doing? Do you miss certain foods? Is your goal specific and realistic? Be honest, but don’t judge. Write down your answers and make adjustments as needed to regain your momentum.

Speaking of momentum, almost anything that gets you moving strengthens your muscles and burns calories. So step it up and make it fun. Maybe take that old hula hoop out for a spin?

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERsuccess

Visite kp.org/bettersuccess para ver más ideas para hacer que las calorías cuenten.

Prepare una receta para un verano sanoAun los cambios sencillos pueden tener un gran impacto en su cintura:

Tome agua. Beba agua en lugar de soda. Las calorías adicionales de todo ese azúcar hacen subir de peso.

Échese la siesta y conquiste. Si no duerme lo suficiente, es muy probable que tenga sobrepeso u obesidad y que acabe teniendo diabetes.

Gane todos los días. Haga más esfuerzo en las tareas domésticas para convertirlas en ejercicios para quemar calorías.

Siga su programa para tener un peso sanoCon tantas tentaciones por todas partes, puede ser difícil mantener controladas las calorías. Si no resiste la tentación, vuelva al camino correcto identificando las cosas que podrían evitar que alcance su meta de peso.

Vuelva a los hábitos sanos sabiendo cómo y por qué no siguió su plan para perder peso. ¿Ha cambiado algo en su vida? ¿Disfruta de los ejercicios que hace? ¿Extraña ciertos tipos de comida? ¿Es su meta específica y realista? Sea honesto, pero sin juzgar. Anote sus respuestas y haga los ajustes necesarios para recuperar su motivación.

Y, hablando de motivación, casi todo lo que haga que usted se mueva le fortalece los músculos y quema calorías. Así que redoble la frecuencia y hágalo divertido. ¿A lo mejor puede mover la cadera con la hula-hula?

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJORéxito

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betteradventures for more ways to give your kids a great start.

LEARN MORE

Expand their horizons. Swap your child’s normal snack for a handful of healthy nuts like walnuts, almonds, or cashews.

BETTERadventures

Help your kids grow healthy habitsAll children develop at their own pace — physically, emotionally, and intellectually — but you can help set the stage for a healthy future. To encourage a lifetime of good habits, introduce fresh fruits and vegetables at an early age and encourage an hour of physical activity most days of the week. Here are more ways to set a good example:

Explore. Exercise as a family by taking walks, riding bikes, or going swimming together.

Ready, set, grow. Reading not only builds vocabulary, it can also boost creativity, especially at a young age.

Visit kp.org/betteradventures for more ways to give your kids a great start.

Get off to a fresh start It’s never too soon to start on a path toward wellness:

Explore. Exercise as a family by taking walks, riding bikes, or going for a swim together.

Ready, set, grow. Reading not only builds vocabulary, it can also boost creativity, especially at a young age.

Expand their horizons. Swap your child’s normal snack for a handful of healthy nuts like walnuts, almonds, or cashews.

Help your kids grow healthy habitsAll children develop at their own pace, both physically and emotionally. But you can make sure your children have all they need to be their best by providing a solid foundation of health.

Introduce fresh fruits and vegetables as snacks at an early age to encourage a lifetime of healthy eating. Help them get at least 60 minutes of physical activity most days of the week. And for adequate rest, most kids need nine hours of sleep through their adolescent and teen years.

You can develop your children’s self-esteem by building on their individual strengths. Just remember to stay flexible about your idea of success — not every child excels in the same way.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERadventures

Visite kp.org/betteradventures para ver más formas de dar a sus hijos un excelente inicio en la vida.

Empiece de nuevasNunca es demasiado pronto para iniciar el camino hacia el bienestar:

Explore. Haga ejercicio en familia caminando, paseando en bicicleta o yendo a nadar juntos.

Preparados, listos, crezcan. La lectura no solo incrementa el vocabulario sino también fomenta la creatividad, especialmente en una edad temprana.

Expanda sus horizontes. Cambie el refrigerio normal de su hijo a un puñado de nueces o frutos secos_ sanos como las nueces de Castilla, almendras o nueces de la India.

Ayude a que sus hijos tengan hábitos sanosTodos los niños se desarrollan a su propio paso, física y emocionalmente. Pero usted puede asegurarse de que sus hijos tengan todo lo que necesitan para estar lo mejor posible dándoles bases firmes para la salud.

Introduzca frutas y verduras frescas como refrigerios en una edad temprana para inculcarles la comida sana para toda la vida. Ayúdeles a que tengan un mínimo de 60 minutos de actividad física la mayoría de los días de la semana. Y un descanso apropiado. La mayoría de los niños necesitan nueve horas de sueño hasta su adolescencia.

Puede desarrollar la autoestima de sus hijos reforzando los puntos fuertes de cada uno. Solo recuerde ser flexible en su idea de lo que es el éxito, no todos los niños destacan de la misma manera.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJORESaventuras

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterprotection for more tips on staying healthy.

LEARN MORE

Get a healthy perspective on preventionWhen you get in the practice of taking preventive measures — like always buckling your seatbelt, or wearing protective gear when you play sports — staying healthy becomes second nature. Keep up-to-date with your immunizations and other preventive care, and mind these tips for staying well:

Arm yourself. An annual flu shot (or nasal spray) is the best way to protect yourself from getting the flu and spreading it to others.

Protect and serve. A high-fiber diet including beans and whole grains can reduce your risk for several cancers.

Defense up. Regular exercise (150 minutes a week) lowers your risk of developing Alzheimer’s disease, diabetes, heart disease, and stroke.

BETTERprotection

Visit kp.org/betterprotection for more tips on staying healthy.

Create a wellness- boosting routine Here are some ways to help you stay well:

Protect and serve. A high-fiber diet with beans and whole grains can reduce your risk of getting many cancers.

Defense up. Regular exercise (150 minutes a week) lowers your risk of developing Alzheimer’s disease, diabetes, and stroke.

Arm yourself. A flu shot (or nasal spray) is the best way to protect yourself from getting the flu and spreading it to others.

Get a healthy perspective on preventionWhen you get in the practice of taking preventive measures — like always wearing the right protective gear for your sport, or buckling your seat belt — staying healthy becomes second nature.

Be mindful of your well-being, on and off the field, by staying up-to-date with your immunizations and other preventive care. You can also keep your immune system strong by eating right, staying active, and getting enough rest.

Get an annual flu shot to keep from being sidelined. And if you do get sick, be a team player and help protect others by staying home until you’re better.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERprotection

Visite kp.org/betterprotection si desea más sugerencias para mantenerse sano.

Cree una rutina para fo-mentar el bienestarÉstas son algunas maneras que le ayudarán a mantenerse sano:

Protéjase. Una dieta rica en fibras a base de frijoles y granos enteros puede reducir su riesgo de contraer muchos tipos de cáncer.

Defiéndase. Hacer ejercicio regularmente (150 minutos a la semana) reduce su riesgo de contraer la enfermedad de Alzheimer, la diabetes y los accidentes cerebrovasculares.

Ármese. Una vacuna (o espray nasal) contra la gripe es la mejor manera de protegerse de la gripe y de evitar contagiar a otras personas.

Obtenga una perspectiva sana sobre la prevenciónCuando se acostumbra a tomar medidas preventivas (por ejemplo, usar siempre el equipo de protección apropiado para el deporte que practica o abrocharse el cinturón del asiento del auto), mantenerse sano se convierte en algo automático.

Cuide de su bienestar, dentro y fuera del campo de deportes, manteniéndose al día con sus inmunizaciones y demás atención preventiva. También puede mantener su sistema inmunitario fuerte comiendo bien, manteniéndose activo y descansando lo suficiente.

Vacúnese anualmente contra la gripe para no quedarse en el banquillo. Y si realmente se enferma, colabore con su equipo y ayude a proteger a otras personas quedándose en casa hasta que se mejore.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJOR protección

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterenergy for more words of wellness.

LEARN MORE

Take care of yourselfYou give your best when you feel your best, so put yourself on your to-do list. Along with eating right and exercising regularly, make time to unwind. Take breaks from work and chores to pursue your passions and spend time with friends. And never skimp on sleep. For extra energy and stamina, try these tips:

Amp it up. Raise the intensity level of your workouts to build your stamina and get more benefits in less time.

Stay charged. For a good, healthy pick-me-up between meals, have a piece of fruit or a cube of cheese — or even a square of dark chocolate.

Put it in writing. Try writing in a daily journal to work out your thoughts and feelings, or track progress toward personal goals.

BETTERenergy

Visit kp.org/betterenergy for more words of wellness.

Prioritize you Get a burst of energy with these healthy tips:

Add some zip. Raise the intensity level of your workouts to build your stamina and get more benefits in less time.

Stay charged. A piece of fruit or a cube of cheese is a good healthy pick-me-up to keep you going between meals.

Power down. Take breaks from work and chores to pursue your passions and keep stress levels down.

Take care of yourselfYou give your best when you’re feeling your best, so be sure to put yourself on your to-do list.

Along with eating right and exercising regularly, making time to unwind is an important part of restoring your energy. Letting stress and emotional issues build up can affect your work and relationships, and worsen health conditions. Try blowing off steam with a walk around the block, or work out your thoughts and feelings in a journal.

You can also tune into your health with music. Studies have shown that music can reduce depression and anxiety. And if you get up and dance around a bit, it’s even better.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERenergy

Visite kp.org/betterenergy para obtener más información sobre el bienestar.

Dese prioridadTenga un arranque de energía con estos consejos sanos:

Agregue algo de brío. Incremente el nivel de intensidad de su programa de ejercicio físico para crear resistencia y obtener más beneficio en menos tiempo.

Mantenga su energía. Un pedazo de fruta o un cubo de queso es un buen refrigerio sano para mantenerle activo entre comidas.

Reduzca el ritmo. Tome descansos del trabajo y las tareas para dedicarse a lo que le apasiona y mantener bajo el nivel de estrés.

CuídeseUsted da lo mejor de sí cuando se siente en plena forma, así que asegúrese de ponerse a sí mismo en su lista de tareas.

Junto con alimentarse bien y hacer ejercicio regularmente, hacer tiempo para relajarse es una parte importante para restaurar su energía. Dejar que el estrés y los problemas emocionales se acumulen puede afectar su trabajo y sus relaciones, además de empeorar los problemas de salud. Trate de desahogarse dando una vuelta a la manzana o resuelva sus pensamientos y sentimientos en un diario.

También puede sintonizar con su salud a través de la música. Se ha demostrado en estudios que la música puede reducir la depresión y la ansiedad. Y es aún mejor si usted puede levantarse y bailar un poco.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJOR energía

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/bettercontrol for more on preventing and living well with diabetes.

LEARN MORE

Be in the driver’s seat with diabetesWhile type 1 diabetes is largely hereditary, there are specific things you can do to help prevent type 2 diabetes. The most important thing is to manage your weight. Extra pounds affect how insulin works in the body, and that’s what leads to diabetes. Regular exercise and a balanced diet are the goal; here are some tips:

Start small. Small dietary changes can go a long way: For example, eating two servings of whole grains a day may lower your risk for type 2 diabetes.

Stay in control. Low blood sugar levels can cause sudden mood swings in some people, and cause you to overeat at your next meal, so don’t go too long without a healthy snack.

Walk on. Walking 30 minutes at least 5 days a week can lower your risk for type 2 diabetes, or help you manage symptoms if you have the condition.

BETTERcontrol

Visit kp.org/bettercontrol for more on preventing and living well with diabetes.

Travel a healthy road Stay in control with these tips:

Top dog. Not only can pets get you up and moving, they can be your own four-legged support group.

Stay in check. Low blood sugar levels can cause sudden mood swings in some people, so don’t go too long between eating meals.

Walk tall. Walking 30 minutes at least five days a week can lower your risk for or help you manage type 2 diabetes.

Be in the driver’s seat with diabetes While there are certain risk factors you can’t change, like your family history, knowing your risks for diabetes allows you to take better charge of your health and well-being.

As always, the best way to lower your risks is to exercise, eat healthy, and lose any extra pounds. Even small improvements in these areas can affect your chances of staying well. For example, you can lower your risk of type 2 diabetes by eating two extra servings of whole grains a day.

So why not change gears and steer in healthier directions? Try things like walking more and splitting restaurant portions in half to gain the upper hand on diabetes.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERcontrol

Visite kp.org/bettercontrol si desea más información sobre cómo prevenir y vivir bien con diabetes.

Recorra un camino sanoMantenga el control siguiendo estos consejos:

Los animales son lo máximo. Los animales de compañía no solo le hacen levantarse y moverse, también pueden ser su propio grupo de apoyo con cuatro patas.

Controle cuándo come. Los niveles bajos de azúcar en la sangre pueden causar cambios de estado de ánimo en algunas personas, así que no se espere mucho entre comidas.

Camine. Caminar 30 minutos cuando menos cinco veces a la semana puede reducir su riesgo de contraer diabetes 2 y ayudarle a controlarla.

Tenga la diabetes bajo controlAunque hay ciertos factores de riesgo que usted no puede cambiar, como su historial familiar por ejemplo, saber cuáles son sus riesgos para la diabetes le permite controlar mejor su salud y bienestar.

Como siempre, la mejor manera de reducir sus riesgos es hacer ejercicio, comer sano y perder cualquier libra extra. Hasta las pequeñas mejoras en estas áreas pueden afectar sus probabilidades de mantenerse bien. Por ejemplo, puede reducir su riesgo de tener diabetes tipo 2 comiendo dos porciones adicionales de granos enteros al día.

Así que, ¿por qué no cambiar de marcha y dirigirse hacia una dirección más sana? Pruebe cosas como caminar más y dividir a la mitad las porciones en los restaurantes para ganarle terreno a la diabetes.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/bettermoments for more ways to stay happy and healthy.

LEARN MORE

Strike the right balance A positive outlook on life can make a big difference in your overall health. To stay on the bright side, take a break each day to do something that makes you smile or laugh, whether that’s calling a friend, watching a new comedy show, or listening to your favorite song. Here are more tips to help you keep your cool:

Team up. Exercise with a friend or group of friends for extra motivation and support — not to mention fun.

Take a minute. Write down 3 things you’re grateful for at the end of each week to help stave of negative thought patterns.

Stay grounded. To keep stress at bay, give meditation a try. It’s simple and inexpensive and you can do it virtually anywhere.

BETTERmoments

Visit kp.org/bettermoments for ways to look on the bright side.

Get connected Connect to yourself and those around you:

Strength in numbers. Exercising with a friend or group of friends can provide extra motivation and support for everyone.

Take a minute. Writing down three things you’re grateful for at the end of each week can help you live a happier life.

A laugh a day. Laughing boosts the immune system, so watch a funny movie or go catch a comedy show.

Strike the right balance A positive outlook on life can bring your mind and body into balance and make a big difference in your overall health. For a happier, healthier you, sometimes all it takes is a little imagination.

Take a break from your day with 10 minutes of positive thinking. Remember an event that made you happy. Or imagine yourself in a place that makes you feel calm and worry-free, like on a beach or your favorite hiking trail. For a more direct effect, do something that makes you smile or laugh. Studies show that the simple act of smiling can reduce feelings of stress.

And don’t discount the magic of music. Sing out your blues, and feel your spirit lighten.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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BETTERmoments

Visite kp.org/bettermoments para encontrar maneras para ver el lado alegre de la vida.

ConécteseConéctese con usted mismo y quienes le rodean.

Cuanta más gente, mejor. Hacer ejercicio con un amigo o un grupo de amigos puede ofrecer motivación y apoyos adicionales para todos.

Tómese un minuto. Anotar tres cosas que aprecie al final de cada semana puede ayudarle a tener una vida más feliz.

Una risa al día. La risa estimula el sistema inmunitario, así que vea una película divertida o vaya a ver una comedia.

Logre el equilibrio apropiadoUna perspectiva positiva de la vida puede darle equilibrio a su cuerpo y a su mente y tener un gran impacto positivo en su salud en general. A veces se necesita un poco de imaginación para poder estar más feliz y sano.

Tómese un descanso de 10 minutos en su día para pensar en cosas positivas. Acuérdese de un acontecimiento que le haya hecho feliz. O imagínese en un sitio que le haga sentirse relajado y sin preocupaciones, como una playa o su sendero favorito de excursionismo. Para obtener un efecto más directo, haga algo que le haga sonreír o reírse. Los estudios muestran que el simple acto de sonreír puede reducir los sentimientos de estrés.

Y no descarte la magia de la música. Cante para olvidar sus penas y sienta elevar su espíritu.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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MEJORES momentos

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterexpectations for more tips and advice for parents-to-be.

LEARN MORE

Make healthy changes to prepare for your babyWhether you’re trying to get pregnant or already are, you can help give your baby a healthy start by taking good care of yourself. It begins with eating nutritious foods, staying physically active, and cutting out any unhealthy habits like smoking and drinking alcohol. Here are more pointers for a healthy pregnancy:

Remember your ABCs. Don’t forget about vitamins and supplements. Folic acid, iron, vitamin C, and calcium are especially important when you’re pregnant.

Chug it. Drink lots of fluids, especially water, to stay hydrated and energized. Aim for at least 8 to 10 glasses a day.

Stick to it. Continue with your healthy habits after your baby is born to set a positive example for years to come.

BETTERexpectations

Practice healthy habitsGive your baby a good start with these tips:

Mix it up. To maintain a healthy weight, eat well-balanced meals and a variety of different foods.

Remember the ABCs. Don’t forget about vitamins and supplements, like vitamins A, B, and C, and folic acid and calcium, to name a few.

Chug it. Drink lots of fluids, especially water. Aim for at least 8 to 10 glasses a day.

Make healthy changes before your baby comesWhether you’re thinking about having a baby, trying to get pregnant, or already in your second trimester, you can take steps to help your child have a healthier future. The best way to start is by taking care of yourself.

Staying healthy begins with eating nutritious foods and being physically active. Before and during your pregnancy, try to find ways to make healthy lifestyle changes, like quitting tobacco.

By sticking with these changes after your baby is born, you can set a positive example for your entire family.

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BETTERexpectations

Visit kp.org/betterexpectations for tips for parents-to-be.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Practique hábitos sanosDé a su bebé un buen principio en la vida siguiendo estos consejos:

Combine. Para mantener un peso sano, consuma comidas bien balanceadas y diversos tipos de alimentos.

Recuerde su ABC. No olvide las vitaminas y suplementos, como las vitaminas A, B y C, y el ácido fólico y el calcio, entre otros.

Tome líquidos. Beba muchos líquidos, especialmente agua. Trate de tomar cuando menos de 8 a 10 vasos al día.

Haga cambios sanos antes de que llegue su bebéSi está pensando tener un bebé, tratando de quedar embarazada o ya está en su segundo trimestre, puede tomar medidas para ayudar a que su hijo tenga un futuro más sano. La mejor manera de empezar es cuidándose usted misma.

Para mantenerse sano se empieza consumiendo alimentos nutritivos y participando en actividades físicas. Antes de su embarazo y durante el mismo, trate de encontrar maneras de hacer cambios sanos a su estilo de vida, como dejar de fumar por ejemplo.

Cuando mantiene estos cambios después del nacimiento de su bebé, puede dar un ejemplo positivo para el resto de la familia.

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MEJORES expectativas

Visite kp.org/betterexpectations para ver consejos para futuros padres.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterbeginnings for more motivation and support to quit.

LEARN MORE

Be a quitterBe a quitter and start anew. Smoking is one of the most preventable causes of disease. By stopping, you immediately begin to lower your risk for a number of health conditions like heart disease and many cancers. And you’ll start feeling the benefits, like more energy and better skin. Try these techniques to help you quit for good.

Buddy up. You don’t have to quit all by yourself. Ask a friend or family member for help, or join a local support group where you can meet with others who are trying to quit.

Log it. Keep a journal of your progress to help identify obstacles and keep up your morale.

Celebrate milestones. With all the money you could save from quitting, treat yourself to a reward every now and then.

BETTERbeginnings

Build a system for successTry these techniques to stick to a plan to quit for good:

Buddy up. You don’t have to quit all by yourself. Ask a friend or family member to be your support network.

Write it down. Keep a journal of your progress to help keep up your morale.

Celebrate milestones. Treat yourself when you reach your goals.

Be a quitterBe a quitter and start anew. Smoking is one of the most preventable causes of disease. By stopping, you have the power to get on the right track for better health.

Giving up tobacco isn’t easy, but the benefits are worth a little effort. When you quit, you can experience improvements like easier breathing, lower blood pressure, and decreased risk for heart disease and stroke, among others.

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BETTERbeginnings

Visit kp.org/betterbeginnings to learn more and get the support you need.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Establezca un sistema para triunfarPruebe estas técnicas para agarrarse a un plan y dejarlo permanentemente:

Hágalo con alguien más. No tiene que hacerlo solo. Pídale a un amigo o familiar que sea parte de su red de apoyo.

Anote. Mantenga un diario de su avance para ayudarle a mantener alta la moral.

Celebre los puntos importantes. Dese un premio cuando alcance sus metas.

Deje los malos hábitosDeje los malos hábitos y empiece de nuevo. El fumar es una de las causas de enfermedades más fáciles de prevenir. Al dejar de fumar, usted tiene el poder de seguir el camino apropiado para gozar de mejor salud.

Renunciar al tabaco no es fácil, pero merece la pena hacer un poco de esfuerzo por las ventajas que aporta. Cuando usted lo deja, puede sentir mejoras como respirar más fácilmente, reducción de la presión arterial y menos riesgo de tener enfermedades del corazón y accidentes cerebrovasculares, entre otras cosas.

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MEJORES principios

Visite kp.org/betterbeginnings para obtener información adicional y el apoyo que necesita.

Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visit kp.org/betterresults for information about routine screenings that can help protect your health.

LEARN MORE

Stack the numbers in your favorKnowing your numbers — like your blood pressure, cholesterol, and BMI — can help you take control of your health. See your doctor for a screening, and if your numbers need improvement, you can put a plan in place to get healthier. Here are some tips to keep your numbers in check and lower your risk for common health conditions:

Walk it off. Walking is a great way to shed pounds and reduce your body mass index (BMI), which can help prevent diabetes.

Go raw. Rinse fresh broccoli florets and other diced raw vegetables to serve with dip or hummus for a crunchy, heart-healthy snack.

Breathe easy. Slowing down your breathing when your heart rate goes up can help you stay calm and even lower you blood pressure.

BETTERresults

Visit kp.org/betterresults for information about routine screenings that can help protect your health.

Stay motivated Try these ideas for keeping your numbers in check:

Walk it off. Walking is a great way to shed pounds and lower your BMI.

Eat it raw. Rinse fresh broccoli and break off the florets to serve raw with dip or hummus for a heart-healthy snack.

Breathe. Take it easy, it’s good for the heart (and the spirit too).

Stack the numbers in your favorKnowing your numbers — like your blood pressure, cholesterol, and BMI — can help you take control of your health. If your numbers need improvement, making simple lifestyle changes can make a difference.

Going in for a checkup is one of the best ways to stay in the know about your health. You’ll learn your numbers, and get valuable information to help you take action and start looking and feeling your best.

Make an appointment with your doctor to see what areas you may need to work on, and how best to prevent conditions like heart disease and diabetes.

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BETTERresults

Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

Visite kp.org/betterresults para obtener información sobre las evaluaciones de rutina que puedan ayudarle a proteger su salud.

Manténgase motivadoPruebe estas ideas para controlar sus números:

Elimine peso caminando. Caminar es una gran manera de perder libras y reducir su BMI:

Coma alimentos crudos. Lave el brócoli fresco y corte los brotes y sírvalo crudo con una salsa o humus para tener un refrigerio sano para el corazón.

Respire. No se estrese. Es bueno para el corazón (y también para el espíritu).

Ponga los números a su favorSaber sus números (como su presión arterial, colesterol y BMI) puede ayudarle a controlar su salud. Si necesita mejorarlos, haga cambios sencillos en su estilo de vida puede tener un impacto positivo.

Hacerse exámenes médicos generales es una de las mejores maneras de mantenerse informado sobre su salud. Sabrá cuáles son sus números y obtendrá información valiosa para ayudarle a tomar medidas y empezar a verse y sentirse lo mejor posible.

Haga una citas con su médico para ver qué áreas es posible que necesite mejorar, y cuál es la mejor manera de prevenir problemas médicos como las enfermedades del corazón y la diabetes.

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Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland, Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

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