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Eat Well to Stay Well—Here's How:

• Breakfast for everyone! Have energy all morning to succeed in school and work.
• Choose whole grain cereal, bread, pasta or rice—they have more nutrition.
• Add fruits and vegetables to meals. Try a glass of juice in the morning, a side salad at lunch, a fresh fruit snack.
• Drink lots of water—at least 6 to 8 glasses of water throughout the day.
• Soda, coffee, and alcohol don't count for water—they actually dehydrate you!
• Crash diets are a bad idea for your health—and almost always lead to greater weight gain in the end.
• A healthy diet has fewer calories, and gives you the energy to exercise.
• Your regular doctor can help you create a weight loss plan that you can live with.

Move Well to Stay Well—Here's How:

• Get moving for at least 30 minutes a day to keep healthy.
• Give your heart a workout: take the stairs instead of the elevator.
• Move around during work breaks—you'll find you have more energy.
• Lifting or carrying weights is good exercise: start with cans of soup, see if you can work up to a gallon or two of milk!
• Don't let it be boring—walk, run, play, lift, bike—do what's fun.
• Be sure to ask your family doctor for tips on exercise and staying healthy on your next appointment.

 

Visit Well to Stay Well—Here's Why:

• A doctor who knows you has a chance to notice changes that could be significant.
• When you know your doctor, you're more comfortable getting care and sharing concerns.
• Regular checkups allow preventive care that could stop illness from developing—for example, treating high cholesterol before big problems develop.
• It's a proven fact: kids who get regular checkups, including vaccinations, stay healthier than those who don't.
• Be sure your kids get regular checkups with the family doctor or pediatrician.

 

How Much Sleep Do You Need to Stay Well?

• The amount of sleep you need varies somewhat by individual.
• Lack of sleep has been linked to obesity, diabetes, depression, inability to learn or pay attention, and accidents.
• Adults need 7 to 9 hours of sleep per night, teens 8.5 to 9.25 hours.
• Newborns need 12 - 18 hours and infants 14-15 hours per day.
• Preschoolers need 11-13 hours and school-agers 10-11 hours per night.
• If you sleep MORE than 9 hours most nights, check with your doctor. It might be a sign of a problem.

 

Unwind Well to Feel Well

• Just breathe! Extra oxygen improves your mood and helps keep you in control.
• Talk things out with someone you trust— even if you don't solve anything, you'll feel better.
• Exercise can clear the mind, increase concentration and lower stress hormones.
• Take a walk. A short time away from what's stressing you gives you perspective.
• "Zone out" with good music or a book.
• Talk to your doctor about stress—controlling stress can keep you healthier.

 

Eat Well, Think Well, Age Well

• Use olive oil for cooking to reduce your risk of heart disease and cancer.
• Chocolate is good for you! It has "flavanols" that are help your arteries to avoid diabetes and dementia, among other diseases.
• Dancing helps keep your brain young—learning new moves keeps your brain working.
Do what doesn't come naturally—your brain works harder and stays younger when you force it out of the comfort zone. If you're a reader, do some math puzzles.
• Make time for friends! Recent research shows that loneliness can be as bad for your health as smoking.
• See your doctor regularly to control your cholesterol and blood pressure. You may not feel them...but they can be killers!