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Small Steps for Better Health: What to do to stay healthy when you just can’t do it all anymore Sarah S. Wall, M.Ed., MCHES.

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Presentation on theme: "Small Steps for Better Health: What to do to stay healthy when you just can’t do it all anymore Sarah S. Wall, M.Ed., MCHES."— Presentation transcript:

1 Small Steps for Better Health: What to do to stay healthy when you just can’t do it all anymore Sarah S. Wall, M.Ed., MCHES

2 So much advice, so little time

3 Health Advice The 76 Best Things to do for your body- NOW! 45 Best Health Tips Ever Health Tips for Women Dr. Oz's 25 Greatest Health Tips for Men

4 A new approach SELF-CARE

5 S is for Sleep  Sleep is often the first place we look to cut corners and squeeze more out of our days.  Most adults need 7-8 hours a night. New research indicates increased health risks if you sleep less than 6 hours a night.

6 More Super Suggestions:  Slowing down  Spirituality  Stretching  Strength-training  Sugar sleuthing-be aware, it’s everywhere  Salmon, sweet potatoes and sweet red peppers

7 What about the letter E?

8 E is for Exercise  Years of solid scientific evidence has shown that exercise lowers risks for premature death and disability and provides numerous positive physical and psychological benefits.

9 Some other Excellent ideas:  Educate yourself about any health issues you have  Eat your veggies  Eggs are good for you again!

10 L is for Lighten-up  Lighten up your attitude- worry less about meeting unrealistic expectations of yourself, other people or the culture we live in  Lighten up your diet with fresher, healthier foods and smaller portions  Laugh more, complain less  Listen more, talk less

11 What else for L? Low-fat dairy products Love the body you have! Lifelong Learning

12 F is for Friendships Forgo Facebook –spend your time developing, nurturing and sustaining real face to face friendships. Research shows that the more close friendships we have, the better our health.

13 Friendships What do friendships look like in our 40’s, 50’s, 60’s, and beyond? What does it take to sustain these connections? How can you find time to stay close with good friends?

14 Other Fabulous Finds

15 C is for Check-ups Cancer and Cardiovascular disease are the leading causes of death in the U.S. Stay current on recommended screenings for cancers of the breast, colon, prostate and skin. Know your numbers for cholesterol levels, triglycerides, blood pressure, and blood glucose

16 Recommended Guidelines by Age You can learn what screenings and tests are recommended for each decade of life from any of these sites: /preventative_screening.htm ncerScreeningGuidelines/american-cancer-society- guidelines-for-the-early-detection-of-cancer and-vaccines/screening-tests-for-women/

17 Cool Concepts to Consider  Cruciferous veggies like cauliflower, broccoli, and brussels sprouts  Caring-about yourself, people you love, what matters in your life  Community-get or stay involved with where you live and work

18 A is for Action & Advocacy  A is for taking action in your world by advocating for healthy changes in your lifestyle, your family’s habits, your worksite, your schools, and your community.

19 How can you advocate for better health?  Personal Changes  Changes at Home  Changes at Work  Changes in Schools  Changes in your Community

20 When is the last time you found time to truly relax? Do you even remember what it means to relax? Breathe Let go of your to do list Put away the phone, the pager, the IPAD R is for Relaxation

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22 E is for Eating Well Follow the My Plate guidelines Watch portion sizes Choose quality over quantity Take time to enjoy eating

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24 Read the remaining tips here es/besttips/pdf/76TipsForBody.pdf

25 Thank you Sarah S. Wall, M.Ed., MCHES Project Associate Translational Obesity Research Program Virginia Tech 1 Riverside Circle, SW, Suite 104 Roanoke, VA (540) The direction of your life is more important than its speed


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