Topics to be Covered

• Eating
• Exercise
• Sleep
• Stress
• Fun
• Physical Health
• What if you have family history of disease.
• You can reduce the risk?
• Eating healthy food is big help in reducing the risk?
• Having little exercise is better than to be more physically active throughout the day?
• Change your unhealthy behavior
• What is diabetes?
• Emotional Health

• Eating Right
• Little Exercise
• Sleep Well
• Release stress
• Have fun

Eating

Eating is a necessity, a pleasure, and a chore all wrapped up in one! The key is to see the pleasure in it while managing to be healthy and not spend a ton of time cooking or shopping, right? When you eat well, you feel great, look gorgeous, have more energy, and improve the overall quality of your life. When you eat well and are able to share the gift of healthy foods with your family, there is no greater joy!

Exercise

Exercise is a way to move your body that releases stress. Reading reports, talking on the phone, or e-mailing on your blackberry pulls your mind away. The body tenses up and you miss out on natural movements your body needs to make to become more relaxed and fluid. Exercise, without a preoccupied mind, purely focused on movement, can help to cleanse and calm your mind as well as your body, and put things into perspective.

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Sleep

Lots of stress or keeping strange work hours keeps you away from sleeping well, which increases your stress and so on and so forth. Many folks who wake up in the wee hours of the morning cannot seem to fall asleep early or perhaps that computer or video game has you mesmerized!

Diet can definitely affect your sleep. If you are very sensitive to caffeine - cut back on your morning coffee and forget the soda, take green tea as a substitution.

Right pillow or soft bed sheet can comfort and put you into a relaxed state so that sleep comes easily.

Stress

Everyone has some form of stress in their lives, otherwise life would be pretty boring. But what do you do when you feel you have too much?

Stress is not something that comes from work or a super crazy schedule - it actually comes from the way your mind reacts to factors in your daily life. You have boss who makes life hard, tons of bills to pay, and kids to put through college. All this stress is not made up in your mind but the amount of stress you feel from dealing with the challenges in your life is totally based on you. How can you decrease stress when you find yourself with people or things you simply can’t escape? Eating right is certainly a help. When you have healthy eating habits, your blood sugar levels are even, your heart functions well, you sleep more soundly at night and that crazy boss gets less on your nerves! Sleeping well keeps the grouchiness at bay, which brings us to another important part of healthy living.

Fun

Having little fun in your life certainly helps relive stress. Having fun with your family, your office colleagues and friends makes your life joyful. If you have joyful life you will have least stress.

Physical Health
Common Behaviors Affect Your HealthWhat comes to mind when you think of taking risks with your health—driving recklessly, or maybe abusing alcohol or illegal drugs? Those behaviors are certainly risky. However, many people have less dramatic behaviors that are just as dangerous in the long run. Tobacco use, unbalanced nutrition (too many calories and/or too much of one food group and not enough of the others) and a lack of physical activity are some of the key risk factors for the most common causes of death.

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Most common causes of death?

Heart disease, cancer and stroke are the most common causes of death in the United States. Nearly 1.5 million people in the United States die each year from one of these diseases, or from complications of these diseases. That’s more than the number of American soldiers who died in the Civil War, the Korean War and the Vietnam War combined, and it happens every year.

Top 10 Causes of Death

• Heart Disease
• Cancer
• Stroke
• Chronic lower respiratory disease
• Accidents (many are alcohol-related)
• Diabetes
• Flu and pneumonia
• Alzheimer's disease
• Kidney disease
• Infection

• Quit smoking, or don’t start.
• Eat fewer high-fat foods and more fruits and vegetables.
• Be more physically active.

Even by doing just one of these things, you will improve your health and reduce your risk of heart disease, cancer and stroke.

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Eating healthy food is big help in reducing the risk?

Fruits and vegetables are important sources of vitamins, minerals and fiber. To improve your eating habits, you’ll want to cut down on foods that are high in fat and calories, such as soda pop and hamburgers. By replacing those foods with healthier choices, such as fruits and vegetables, you’ll get better nutritional quality from the foods you eat. Also, adding fruits and vegetables—and learning new ways to prepare them—can keep you from getting bored with a more healthy diet.


Having little exercise is better than to be more physically active throughout the day?

Ideally, we would all get enough exercise in our daily lives to burn the energy that we get from eating food. Unfortunately, many things about modern life let people avoid being physically active. For example, many people drive almost everywhere they go, and many jobs require people to sit at a desk for much of the day.

One obvious way to burn more energy is to participate in structured exercise, such as aerobics or basketball. However, you can also burn energy by adding more movement to your everyday activities. For example, try walking in place or riding a stationary bicycle while you watch TV. Take the stairs instead of the elevator or squeeze in a couple of 15-minute walking breaks during the day.

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Change your unhealthy behavior

Unhealthy behaviors become habits, so changing them can be very hard. You’re more likely to make changes in your habits if you set a specific goal for yourself. The kind of goal you choose and how you think about it is very important. If you set a goal that focuses on an outcome—for example, losing 20 pounds—it can be hard to know where to start or what to do. Instead, set a goal that focuses on a specific behavior. For example, choose one specific thing to change about the way you eat, such as adding a piece of fruit to one meal each day. This type of goal is easier to think about and plan for. Once your new healthy behavior becomes a habit, you can move on to another goal.

If you set a goal to be more physically active, you can improve your chances of success by exercising with other people. For example, set up a walking group at work or in your neighborhood, or ask a friend to be your exercise buddy. This will provide you with support and make physical activity more enjoyable.

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What is diabetes?

There are 2 types of diabetes. Type 1 diabetes occurs when the body does not make a hormone called insulin. Insulin helps the body use glucose (a form of sugar) for energy. People with type 2 diabetes either do not have enough insulin or their cells ignore the insulin they have. Nearly 95% of people with diabetes have type 2 diabetes.

Am I at risk? What can I do to reduce my risk?Talk to your doctor about your risk factors. Although you can't change all of them, you can make changes to lower your risk of diabetes. The rest of this handout tells you about each risk factor and what you can do.Weight Obesity is the single most important risk factor for type 2 diabetes. Between 80% and 90% of people with diabetes are overweight--that means they weigh at least 20% more than the ideal body weight for their height and build. To figure out if you're overweight, check the chart at the end of this handout and talk to your doctor. A healthy, low-fat diet and regular exercise can help you lose weight gradually and keep it off.Age The risk for type 2 diabetes increases with age. Half of all people diagnosed with diabetes are over 55. Although you can't change your age, you can work on other risk factors if you are over 45 years of age.Family history Although you can't change your family history either, it is important for you and your doctor to know what "runs in the family." Having 1 relative with diabetes doubles your chances of having it, and having 2 relatives with diabetes quadruples your chances. Tell your doctor if anyone in your family has diabetes.Race/ethnic background Some ethnic groups have a higher risk of diabetes than others. You are at greater risk if you belong to one of these groups:

• Native American
• Hispanic American
• African American
• Pacific Islander

• Being laid off from your job
• Having a child leave or return home
• Dealing with the death of a loved one
• Getting divorced or married
• Suffering an illness or an injury
• Getting a job promotion
• Experiencing money problems
• Moving to a new home or having a baby.

• Back pain
• Change in appetite
• Chest pain
• Constipation or diarrhea
• Dry mouth
• Extreme tiredness
• General aches and pains
• Headaches
• High blood pressure
• Insomnia (trouble sleeping)
• Lightheadedness
• Palpitations (the feeling that your heart is racing)
• Sexual problems
• Shortness of breath
• Stiff neck
• Sweating
• Upset stomach
• Weight gain or loss

Poor emotional health can weaken your body's immune system, making you more likely to get colds and other infections during emotionally difficult times. Also, when you are feeling stressed, anxious or upset, you may not take care of your health as well as you should. You may not feel like exercising, eating nutritious foods or taking medicine that your doctor prescribes. Abuse of alcohol, tobacco or other drugs may also be a sign of poor emotional health.

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You should tell your doctor about your emotions.
You may not be used to talking to your doctor about your feelings or problems in your personal life. But remember, he or she can’t always tell that you’re feeling stressed, anxious or upset just by looking at you. It’s important to be honest with your doctor if you are having these feelings. First, he or she will need to make sure that other health problems aren’t causing your physical symptoms. If your symptoms aren’t caused by other health problems, you and your doctor can address the emotional causes of your symptoms. Your doctor may suggest ways to treat your physical symptoms while you work together to improve your emotional health.

If your negative feelings are so strong that they keep you from enjoying life and they don’t go away, it’s especially important for you to talk to your doctor. You may have what doctors call “major depression.” Depression is a medical illness that can be treated with individualized counseling, medicine or with both.

How to improve your emotional health?
First, try to recognize your emotions and understand why you are having them. Sorting out the causes of sadness, stress and anxiety in your life can help you manage your emotional health. The following are some other helpful tips.

Express your feelings in appropriate ways. If feelings of stress, sadness or anxiety are causing physical problems, keeping these feelings inside can make you feel worse. It’s OK to let your loved ones know when something is bothering you. However, keep in mind that your family and friends may not be able to help you deal with your feelings appropriately. At these times, ask someone outside the situation--such as your family doctor, a counselor or a religious advisor--for advice and support to help you improve your emotional health.

Live a balanced life. Try not to obsess about the problems at work, school or home that lead to negative feelings. This doesn’t mean you have to pretend to be happy when you feel stressed, anxious or upset. It’s important to deal with these negative feelings, but try to focus on the positive things in your life too. You may want to use a journal to keep track of things that make you feel happy or peaceful. Some research has shown that having a positive outlook can improve your quality of life and give your health a boost. You may also need to find ways to let go of some things in your life that make you feel stressed and overwhelmed. Make time for things you enjoy.

Calm your mind and body. Relaxation methods, such as meditation, are useful ways to bring your emotions into balance. Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching or breathing deeply. Ask your family doctor for advice about relaxation methods.

Take care of yourself. To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep and exercising to relieve pent-up tension. Avoid overeating and don’t abuse drugs or alcohol. Using drugs or alcohol just causes other problems, such as family and health problems.Avoid anger.

People are sometimes not aware of what causes their anger, how much anger they are holding inside or how to express anger. You may be angry about certain events or your own or other people's actions. Also, many little things can build up to make you feel that life is unfair.

If you find yourself becoming increasingly irritable or taking unhealthy risks (like drinking too much or abusing drugs), you may have a problem dealing with anger. It's very important to talk with your doctor or a counselor about getting help.

Avoid problems.First, notice your emotions and reactions and try to understand them. Learning how to sort out the causes of sadness, frustration and anger in your life can help you better manage your emotional health.

Stress affect emotions.

Your body responds to stress by making stress hormones. These hormones help your body respond to situations of extreme need. But when your body makes too many of these hormones for a long period of time, the hormones wear down your body -- and your emotions. People who are under stress a lot are often emotional, anxious, irritable and even depressed.

If possible, try to change the situation that is causing your stress. Relaxation methods, such as deep breathing and meditation, and exercise are also useful ways to cope with stress.

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Emotional problems can be treated.
Counseling, support groups and medicines can help people who have emotional problems or mental illness. If you have an ongoing emotional problem, talk to your family doctor. He or she can help you find the right type of treatment.How to deal with your emotions

• Learn to express your feelings in appropriate ways. It's important to let people close to you know when something is bothering you. Keeping feelings of sadness or anger inside takes extra energy and can cause problems in your relationships and at work or school.
• Think before you act. Emotions can be powerful. But before you get carried away by your emotions and say or do something you might regret, give yourself time to think.
• Strive for balance in your life. Make time for things you enjoy. Focus on positive things in your life.
• Take care of your physical health. Your physical health can affect your emotional health. Take care of your body by exercising regularly, eating healthy meals and getting enough sleep. Don't abuse drugs or alcohol.

• Anxiety
• Back pain
• Constipation or diarrhea
• Depression
• Fatigue
• Headaches
• High blood pressure
• Insomnia
• Problems with relationships
• Shortness of breath
• Stiff neck
• Upset stomach
• Weight gain or loss

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How to manage stress?
The first step is to learn to recognize when you're feeling stressed. Early warning signs of stress include tension in your shoulders and neck, or clenching your hands into fists.

The next step is to choose a way to deal with your stress. One way is to avoid the event or thing that leads to your stress--but often this is not possible. A second way is to change how you react to stress. This is often the best way.

Tips for dealing with stress

• Don't worry about things you can't control, such as the weather.
• Prepare to the best of your ability for events you know may be stressful, such as a job interview.
• Try to look at change as a positive challenge, not as a threat.
• Work to resolve conflicts with other people.
• Talk with a trusted friend, family member or counselor.
• Set realistic goals at home and at work.
• Exercise on a regular basis.
• Eat well-balanced meals and get enough sleep.
• Meditate.
• Participate in something you don't find stressful, such as sports, social events or hobbies.

• Lie down on a flat surface.
• Place a hand on your stomach, just above your navel. Place the other hand on your chest.
• Breathe in slowly and try to make your stomach rise a little.
• Hold your breath for few seconds.
• Breathe out slowly and let your stomach go back down.

Things you do affect your health?
All of the major causes of death, cancer, heart disease, stroke, lung disease and injury can be prevented by things you do.

Avoid smoking and use of tobacco.
Using tobacco is one of the most dangerous things you can do. One out of every 6 deaths in the United States can be blamed on smoking. More preventable illnesses are caused by tobacco than by anything else.

Avoid alcohol.
Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.

Eat right.
Heart disease, some cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. Fiber, fruits and vegetables can help reduce your risk of some cancers. Calcium helps build strong bones.

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What to eat

• 2 to 4 servings of fruits and 3 to 5 servings of vegetables a day
• 6 to 11 servings of bread, cereal, rice and pasta a day
• 2 to 3 servings of low-fat or fat-free milk, yogurt and cheese a day
• 2 to 3 servings of meat, poultry, fish, dry beans, egg whites or nuts a day
• Lots of fiber (found in whole-grain breads and cereals, fruits and vegetables)

• Saturated fat. Saturated fats include animal fats, hydrogenated vegetable fats and tropical fats (coconut and palm oil). A high-fat diet increases your risk of heart disease, breast and colon cancer, and gallbladder disease.
• Sodium. Sodium, found in table salt and some foods, increases blood pressure in some people. Don't cook with salt, avoid prepared foods that are high in sodium and add salt sparingly, if at all, when you're eating.

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Keep an eye on your body weight.
Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, some cancers, gallbladder disease and arthritis in the weight-bearing joints (like the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight gradually and help you keep it off.

Exercise regularly.
Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, depression and, possibly, colon cancer, stroke and back injury. You'll also feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but any amount is better than none.

Avoid sun exposure.
Sun exposure is linked to skin cancer, which is the most common type of cancer. So it's best to stay out of the sun altogether or to wear protective clothing and hats. Sunscreen may help protect your skin somewhat if you can't avoid being exposed to the sun's harmful rays.

Keep monitoring your cholesterol level.
If your cholesterol level is high, keep your level down by eating right, such as by reducing how much fat you eat, and by exercising.

Check your blood pressure regularly.
High blood pressure increases your risk for heart disease, stroke and kidney disease. To control it, lose weight, exercise, eat less sodium, drink less alcohol, don't smoke and take medicine if your doctor prescribes it.

Examin your breasts.
Breast cancer is the second most common cause of death for women. Examine your breasts every month beginning about age 20. Talk to your doctor about how to check your breasts. Have your doctor check your breasts every 1 to 2 years beginning when you're 40. After age 50, you should have a mammogram every 1 to 2 years.

Get your Pap smears regularly.
Cancer of the cervix in women can be detected by regular Pap smears. Start having them when you begin having sex or by age 18. You'll need them once a year at first, until you've had at least 3 normal Pap tests. After this, you should have them at least every 3 years.

Ask your doctor about other cancer screenings.
Adults over age 50 should ask their doctor about being checked for colorectal cancer. Men over age 50 should discuss with their doctor the risks and benefits of being screened for prostate cancer.

Do yearly health screening.
Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given. Talk to your family doctor about your risk factors and what tests and exams are right for you.

 Healthy Living Tips

1. Eat in Moderation

Every day take one small step towards eating healthier foods in reasonable portions. Get thin quick diets are not healthy. Healthy eating involves every day choices. So choose one meal at a time, one day at a time.


2. Increase your activity

If you can walk, swim, bike etc. Just do it. Start with one small change a week. Go from no walks to one small walk a week, from no exercise to one 15 minutes of physical activity a week of your choice then increase it to two times a week. It is not the length of time that counts but being consistent. Don't take on more than you are able to do right from the beginning. Start slow and increase a week at a time.

If you were to walk a 15 minute interval a day it would add up to 91.5 hours a year or about 4lbs less (if you calculate that you would eat the same amount of food without increasing) that's 40 lbs lighter in the span of ten years! Now we know how the extra weight snuck up on us.

3. Talk about things

Keeping things in is deadly. Bitterness, frustration, resentment, stress all release harmful chemicals in the body.

4. Forgive

Forgive for your health's sake.

5. Pray

Sharing your burdens with God and bringing Him your concerns in prayer is wonderful for your health. Many studies have been done recently on the power of prayer. 6. Be a friend

Helping others and being kind is great for your health. Besides just being nice it promotes feelings of happiness and reduces stress. When we focus on others, we stop worrying so much about ourselves.

7. Be patient with yourself, healthy living is a new habit to grow into

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