January. Did You Know. Steps to Take

Transcription

1 The 1 st week of is Diet Resolution Week. As many as 90% of persons in the U.S make diet resolutions, but for many, they don t last longer than 1 week. Instead of making a diet resolution, think of healthy eating as a diet evolution. Start with one positive step, such as eating breakfast. 1

2 New Year s resolutions are apt to fail if they are not realistic. Too often people expect to lose 5 or more pounds a week, and feel they have failed when they don t. Set goals that can be reached. A realistic amount of weight to lose is between ½ to 2 pounds a week. 2

3 Obesity causes as much preventable disease and death as smoking. Re-think the term diet resolution as a health resolution. Control your weight to reduce the risk of type 2 diabetes, heart disease, high blood pressure, and stroke. 3

4 There is no magic formula to lose weight. To tip the scale in your favor, eat fewer calories than you use up, expend more energy in activity or do both. Get help from 4

5 Control serving sizes. Don t super size! Improvise. Use smaller plates to make it look like you are getting more! Share a restaurant meal or take half home for lunch or dinner the next day. 5

6 is Alzheimer s disease (AD) Awareness Month. Although there is no known prevention for AD, studies suggest staying physically and mentally active. Learn more from the Alzheimer s Association at or 6

7 Depression, a severe lack of vitamin B12, and blood clots in the brain can cause symptoms like those of Alzheimer s disease. So can side effects of some medicines. A medical evaluation is needed to suggest (or rule out) Alzheimer s disease. 7

8 Are you still following your New Year s diet evolution or have you gone back to old habits? If you have taken a positive step toward good eating and exercise habits, pat yourself on the back. If not, take that step today. Get help from 8

9 is Birth Defects Prevention Month. In the U.S., one out of 28 babies is born with a birth defect.this includes cystic fibrosis, Down syndrome, heart defects, sickle cell disease, spina bifida, and Tay-Sachs disease. All birth defects can t be prevented. Learn about birth defects from the March of Dimes at 9

10 A baby s neural tube starts to develop about 3 weeks after conception (before many women know they are pregnant). Females of childbearing age should take a daily supplement with 400 micrograms of folic acid (a B vitamin).women who have had a baby with a neural tube defect should follow their doctor s advice for folic acid for future pregnancies. 10

11 Repeated weight loss and weight gain slows the body s metabolic rate.this makes it easier to gain weight. Avoid crash dieting.this makes your body slow down to preserve body fat for reserve. Learn more from 11

12 Breakfast is important because it breaks the fast. It is needed for energy to get you going for the day. Start the day off right. Eat breakfast.this is an easy meal to choose fruit, a whole-grain bread or cereal, and a low-fat or nonfat dairy food. 12

13 is Cervical Health Awareness Month. Learn about cervical cancer from the Cancer Information Service at CANCER ( ) and 13

14 Pap tests, pelvic exams, and a test for human papillomavirus (HPV) check for early signs of cervical cancer. If you are a female, start getting Pap tests at age 21 or within 3 years of the onset of sexual activity, whichever comes first. After that, get a Pap test at least every 3 years or as often as your doctor advises. 14

15 Today is Rev. Dr. Martin Luther King Jr. Day.This celebrates, remembers, and pays tributes to this famous American civil rights leader. It is also a day of service. Find out local events for this holiday and ways to give service to your community from 15

16 In general, a healthy weight is one in pounds that falls within a Body Mass Index (BMI) between 18.5 and 25. A BMI between 25 and 30 = overweight. A BMI of 30 & higher = obese. To find your BMI and to learn more about it, go to Search for Body Mass Index. 16

17 Excess fat around the abdomen is another sign of being overweight. This means: > 40 inches for men > 35 inches for women To find out your waist measurement, place a measuring tape around your waist near your navel. Do this when you stand relaxed, not pulling in your stomach. 17

18 Eating as a response to anger, boredom, depression, and stress can cause weight gain. Deal with your emotions without turning to food. For example, when you are angry, take 3 or 4 deep breaths, count to 10, state out loud why you are angry, etc. 18

19 Women s Healthy Weight Day is the Thursday of the 3rd full week of. In a culture where thin is in, it can be a challenge for women to accept their size and focus on being healthy at any weight. Healthy weight is not just about weight in pounds. It includes being physically active, eating nutritious foods, and following a healthy lifestyle. 19

20 Not getting enough sleep can change the body s metabolism, making it harder to lose weight. Less sleep leads to less energy to exercise and more time for snacking. Get at least 7 to 9 hours of sleep a night. 20

21 The 3rd week of is Healthy Weight Week. Persons at a healthy weight have a lower risk for diabetes, heart disease high blood pressure, and other chronic diseases. If you are overweight, losing 10% of your weight will help lower your risk for many chronic diseases. (your weight in lbs) 10 = (lbs to lose 10% of your weight) 21

22 is Eye Care Month. Regular eye exams can help detect vision, as well as medical problems. Get vision exams as often as your doctor advises. Learn more from the National Eye Institute (NEI) at 22

23 is Glaucoma Awareness Month.With glaucoma, the pressure of the liquid in the eye gets too high. Glaucoma may not be preventable, but blindness that could result from it is. Get a screening test for glaucoma every 2 to 3 years starting at age 50; every 2 to 3 years at age 40 if you are an African American. Learn more at 23

24 Chronic (open-angle) glaucoma occurs gradually. The first signs can be loss of side (peripheral) vision and blurred vision. See your eye doctor as soon as you get signs of this kind of glaucoma. Eye drops and oral medicines can be prescribed. 24

25 Acute (angle-closure) glaucoma is a medical emergency! Signs of this are: Severe eye pain, redness in the eye, swollen upper eyelid, burred vision, seeing halos around lights, severe headache that throbs. If you have these signs, get to a hospital emergency department right away! 25

26 is Thyroid Awareness Month.The thyroid is in front of the windpipe. It regulates growth and fertility. It also helps maintain body temperature. The American Thyroid Association advises that adults, especially women, get a blood test to screen for thyroid problems starting at age 35 and every 5 years after that. Learn more from 26

27 Low thyroid is called hypothyroidism.with this, body functions slow down because the thyroid gland does not make enough thyroid hormone. See your doctor if you have a lot of fatigue, are depressed, have dry, pale skin, feel cold often, and have constipation. These could be signs of low thyroid. 27

28 High thyroid is called hyperthyroidism.the thyroid gland makes too much thyroid hormone. It gets larger.this is called goiter. Do a Neck Check: In front of a mirror, tilt your chin up slightly and swallow a glass of water. Look at your neck as you swallow. Check for any bulges between your Adam s apple and collarbone. If you see any, contact your doctor. 28

29 is Volunteer Blood Donor Month.According to the Red Cross, about 60% of people in the U.S. are able to donate blood, but only 5% do. To donate blood, you must be at least 17 years old, weigh more than 110 pounds and be in good health. Find out about other guidelines for donating blood from 29

30 Every 2 seconds, someone in the U.S. needs blood. More than 38,000 blood donations are needed every day. If you want to donate blood to the Red Cross, call your local Red Cross Blood Services office or 800.GIVE.BLOOD ( ). 30

31 Giving blood is very safe. Sterile procedures are followed.when you donate blood, you cannot get HIV, the virus that causes AIDS. If you are going to have surgery and may need blood, you can give your own blood ahead of time.this is called autologous blood transfusion. 31