thinking it’s too hard to improVE your health?

Chronic diseases affect the quality of life of more than 50 % of the US population and up to 80% of the 5 leading MEDICAL causes of DEATH in the US is PREVENTABLE!

The five leading medical causes of death in the USA are:  heart disease, cancer, chronic lower respiratory disease, stroke and Alzheimer’s disease.  Number six is DIABETES.  The statistics according to the CDC remained the same in 2018 and data for 2019 are not yet available.

major risk factors for these chronic diseases

• tobacco / second hand smoke
• excessive alcohol consumption
• poor nutrition (the food choice you make and the portions you eat)
• lack of physical activity

CONGRATULATIONS ON TAKING THE FIRST STEP to improved health

4 THINGS YOU CAN DO TO GET THE BALL ROLLING

1. become aware of your food & beverage choices

• Write it down, most people forget what they have eaten and often underestimate the amount that they ate.
• Replace one unhealthy snack each day with a serving of fruit.

[Pay attention to the beverages you drink daily, and notice how many are full of ADDED SUGARS]

• Start by replacing one of those beverages with water or naturally flavored beverages with NO ADDED SUGAR.

2. are you getting enough physical activity?

Many people automatically CRINGE at the thought of exercise; however, there are so many things that you can do regularly to be more active DAILY that DOES NOT make you feel like you are exercising. Research suggests that prolonged inactivity (sitting or lying around for > 2 hrs) should also be considered a significant risk factor for developing disease.

• Clean your apartment/home.
• Mow the lawn or gardening.
• Climb the stairs instead of taking the elevator or escalator.
• Walk the five blocks when you run your errands instead of taking the bus or a taxi.
• Take a walk with friends or your significant other; or take the dog for a long walk.
• Throw a frisbee in the park with your kids or friends.
• Kick the ball around in the park or yard with the young ones at home.
• Swim or bike if you can.

3. EXAMINE YOUR HABITS

• Examine your socializing habits and your habits in general. Some people smoke or drink more or only when out with friends; or they change their eating habits when socializing.  Notice what habits you have developed and remember; unhealthy habits can be replaced by good ones with practice.

4. know your risk factors

• Get a complete physical examine. Knowing where you are will help you to focus on what you need to change; while it may seem obvious, many people underestimate the quality of their health.