six ways to improve your health - powerpoint presentation...•5-15% of body weight can improve...
TRANSCRIPT
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Six Ways to Improve Your Health
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“Health is not simply the absence of sickness.”
~ Hannah Green
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Healthy Behaviors
• Don’t smoke
• Eat a healthy diet
• Maintain a healthy weight
• Exercise regularly
• Drink alcohol in moderation
• Get adequate sleep
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Which healthy behaviors are most important?
Don’t smoke
Eat a healthy diet
Maintain a healthy weight
Exercise regularly
Moderate alcohol
Sleep
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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
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What to do
• Arkansas Tobacco Quit Line: 1-800-QUIT-NOW
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Healthy Diet
Balancing Calories
• Enjoy your food, but eat less
• Avoid oversized portions
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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.
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Healthy Diet
Foods to Reduce
• Choose foods with lower sodium
• Drink water instead of sugary drinks
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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
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Healthy Weight
• Small weight loss matters a lot
• 5-15% of body weight can improve health
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Where you wear your weight matters
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Apples and Pears
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Fat on the inside
• Surface (subcutaneous) fat
• Visceral fat
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Exercise
• 150 minutes a week of moderate-intensity aerobic activity
• Strength training at least 2x per week
• Balance exercises for senior adults
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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
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Sleep
• 7 to 8 hours a night for most adults
• Negative health effects for:
• Oversleeping
• Too little sleep
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Healthy Behaviors
• Don’t smoke
• Eat a healthy diet
• Maintain a healthy weight
• Exercise regularly
• Drink alcohol in moderation
• Get adequate sleep
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Which of the 6 will you make a priority for improving
health?