THE SECRET TO MAKING Healthy Habits STICK · 2016-10-13 · is your body’s way of getting ready...

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WHAT HEALTH SCREENINGS DO YOU NEED?

NAP YOUR WAY TO BETTER HEART HEALTH

Healthy Habits

STICKTHE SECRET TO MAKING

HEALTH MATTERSYOUR HEALTH, YOUR LIFE

Northwest_final 1 4/14/16 1:34 PM

There’s

2 Knitting and crocheting are more than just casual pastimes. In fact, multiple studies suggest that their repetitive movements lower blood pressure and reduce stress, similar to meditation.

According to a Craft Yarn Council survey of 3,000-plus knitters and crocheters, more than half of those surveyed reported improved moods, reduced stress and a stronger sense of confi dence. Additionally, practicing these crafts may help maintain cognitive health as it hones your motor skills and keeps your brain engaged.

NAP

KNITTINGTo Worry About

With an A� ern� n

SidesZzz’s the Day TO THE

HEALTHY EATING

Obesity affects more than a third of American adults, according to the Centers for Disease Control and Prevention. Since this is not news to most, why do Americans continue to make unhealthy food

choices? According to research published in the Journal of the Association for Consumer Research, how nutritional information is delivered could be part of the problem.

The research included results from three studies where participants were shown positive, negative and two-sided informational messages about food. In one of the studies, participants who saw the negative message about food chose 30 percent more unhealthy snacks than participants who saw a positive message. When subjects saw both positive and negative information, they chose 47 percent fewer unhealthy snacks than those who only saw the negative message.

So what does this mean for you? Look for more balanced messages to inform better decisions about the foods you eat.

STORY

A short midday nap, sometimes called a siesta, is known to improve your mood, focus and alertness. According to research presented recently at the annual European Society of Cardiology Congress in London, midday naps can also reduce blood pressure and lead to fewer blood pressure medication prescriptions.

The study included nearly 400 middle-aged men and women

with arterial hypertension. Researchers found that those who took a midday nap had, on average, a 5 percent (6 mmHg) lower 24-hour systolic blood pressure reading than those who didn’t nap. Though that may not seem to be a huge reduction, a drop as small as 2 mmHg can cut the risk of cardiovascular events by as much as 10 percent.

HEALTH HAPPENINGS

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The fl ood of emotions that accompanies hearing a beloved song is di� cult to describe. Your mind is fi lled with memories, and feelings rush back like it was yesterday.

Though the power of music and its connection to your brain are not yet fully understood, research shows that songs and musical training can have an effect on memory.

It’s called the Mozart effect after a 1993 study published in Nature in which participants who listened to Mozart’s Sonata for Two Pianos in D major, K.448 had improved spatial reasoning. The study was later replicated in mice, and they also performed better on tests.

Today, music is used to help patients with Alzheimer’s disease, and many have seen surprising results. Some temporarily regain the ability to speak after listening to songs from their past, possibly due to triggering portions of the brain that are unaffected by the disease.

How can you harness the power of music to improve brain function?

MO

ZART

Look On theBRIGHT SIDEof STRESS

Musical training has been shown to improve recall times. If music lessons aren’t for you, consider listening to music while you learn, which may improve your ability to remember.

Setting facts to music makes them easier to remember. Next time something important comes up, try repeating it to yourself in a song. You’ll be more likely to remember it when you need to.

1.

2.

Stress has a rap sheet a mile long and twice as scary. But research conducted at the University of Wisconsin–Madison says that stress isn’t the problem, your attitude is.

At its core, stress is your body’s way of getting ready to face a challenge. When you are stressed, blood vessels open wide, making room for blood to fl ow more freely. The brain triggers hormones that fl ood your body, making you more alert.

In the right situation, this response can be extremely valuable or even save your life. But for years, researchers have drawn links between chronic stress and a multitude of health concerns.

ALL IN YOUR HEADNow, it seems that how your body

expresses stress may not be the problem. If you can accept, embrace or even welcome stress for its ability to help you handle life’s diffi cult moments, you’re less likely to suffer from stress-related health issues.

The next time you feel stress, take a few deep breaths, light an aromatherapy candle or go for a short walk, and remind yourself that your body’s stress response is helping you rise to the occasion.

This is Your Brain On

What if you could change the way stress a� ects you simply by changing how you think about it? It turns out, you can.

MIND, BODY, SOUL

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Diabetes Using a problem-solving approach can help make your diabetes more manageable.

When your blood sugar gets high or low, it’s time to make decisions about the best way to address the problem. However, your personal circumstances may not always line up with the guidelines or recommendations you fi nd online. To help, try thinking about your blood sugar levels as a problem that needs a solution.

INDIVIDUAL FACTORSBeing sick, when you ate last, how stressed you are and the time of day can all impact your blood sugar. Also, your body changes over time — you get older and you may acquire other health conditions. All of these factors must be taken into consideration when managing your blood sugar levels, because what worked one day may not work the next. That’s why it’s important to know how to approach your diabetes challenges.

PROBLEM-SOLVING TIPSThe next time your blood sugar spikes or drops, consider these steps as you get a handle on your situation.

• Lean on your team. If a normal solution for your blood sugar problems no longer works, reach out to others. Contact your primary care doctor, endocrinologist or diabetes educator.

• Analyze the circumstances. What’s different? Did you eat something new or eat at a different time of day? Are you

stressed? What could have triggered the event? Identifying what caused your blood sugar to get high or low will help you avoid the situation in the future.

• Take notes. Anytime you decide to try a change, record the symptoms, challenges and successes you experienced, along with key details about the steps you took — when and how it happened. Keeping a log of the details can help you and your doctor see what worked well and what didn’t, as well as help identify possible patterns.

• Have an open, positive mind. Sometimes you need to try a new solution. Approaching it with a positive attitude can help you make it through the change.

Always consult your doctor before making a change to your diabetes management plan. By working together, you can fi nd the solution that’s right for you.

PROBLEM SOLVING

FAST FACTAccording to the Annals of Internal Medicine, an estimated 8 million people don’t know they have diabetes.

MAKE MEALTIME EASYTo prevent getting overwhelmed by blood sugar calculations every time you eat, keep these tips in mind to simplify mealtime.

1. Manage your schedule. Pick the ideal time for breakfast, lunch and dinner, and stick to it to help regulate your blood sugar levels.

2. Watch your portion sizes. A serving of meat should be the size of a stack of cards. Also, when looking at your plate, the biggest portion should be vegetables, not a carbohydrate or starch.

3. Prep your meals on the weekend. Take time to plan healthy meals throughout the week, then prep the ingredients on Saturday or Sunday. You’ll be more likely to cook at home and less likely to hit the drive-thru.

PREVENTION

Need support in managing your diabetes? We can help. Visit 4healthier.me/NHS-diabetes to learn more.

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20%

DepressionDepression is a leading cause of

disability and is linked to increased mortality. You should be screened for depression at least once after

age 18 and possibly more frequently based on family history.

Tobacco useSmoking increases your

risk for a wide range of deadly conditions,

including cancer, heart attack and stroke.

Cervical cancerCervical cancer is one of the most common

cancers in women. Most women between ages 21

and 65 should have a Pap test every three years.

Col� ectal Health Heart Health Lung HealthBLOOD PRESSURE AND CHOLESTEROL TESTS

COLONOSCOPY

Everyone age 50 and older is at risk for developing polyps — benign masses that can lead to colorectal cancer.

At age 50 and every 10 years after, according to the American Cancer Society. Depending on family history you may need a screening sooner.

Heart disease is the leading cause of death in the U.S., according to the Centers for Disease Control and Prevention, and these leading risk factors often have no symptoms.

Every two years beginning at age 20 for blood pressure, and every four to six years starting at age 20 for cholesterol, according to the American Heart Association.

LOW-DOSE COMPUTED TOMOGRAPHY (CT) SCAN

This test can reduce your risk of death from lung cancer by 20 percent, according to the New England Journal of Medicine.

Those between age 55–80 who have smoked the equivalent of a pack a day for 30 years and currently smoke or who have quit smoking in the last 15 years may benefi t from a low-dose CT scan annually, according to the U.S. Preventive Services Task Force.

STARRING:

BEHIND THE SCENES:

IN THEATERS:

Only your primary care doctor can tell you the exact screenings and exams you need based on your personal health history. Call your doctor to schedule your annual physical today.

4-6 YEARS

1 2 3Bonus FeaturesWhen you’ve got swollen tonsils, a broken bone or a fever, you know it’s time to go to the doctor. However, annual well visits are an important part of staying healthy. In addition to checking your colorectal, heart and lung health, you may be screened for:

From your opening scene to the fi nal credits, regular visits with your primary care provider are vital for

improving your health.

YOUR SCREENINGSnapshotEVERYDAY WELLNESS

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Diabetes Using a problem-solving approach can help make your diabetes more manageable.

When your blood sugar gets high or low, it’s time to make decisions about the best way to address the problem. However, your personal circumstances may not always line up with the guidelines or recommendations you fi nd online. To help, try thinking about your blood sugar levels as a problem that needs a solution.

INDIVIDUAL FACTORSBeing sick, when you ate last, how stressed you are and the time of day can all impact your blood sugar. Also, your body changes over time — you get older and you may acquire other health conditions. All of these factors must be taken into consideration when managing your blood sugar levels, because what worked one day may not work the next. That’s why it’s important to know how to approach your diabetes challenges.

PROBLEM-SOLVING TIPSThe next time your blood sugar spikes or drops, consider these steps as you get a handle on your situation.

• Lean on your team. If a normal solution for your blood sugar problems no longer works, reach out to others. Contact your primary care doctor, endocrinologist or diabetes educator.

• Analyze the circumstances. What’s different? Did you eat something new or eat at a different time of day? Are you

stressed? What could have triggered the event? Identifying what caused your blood sugar to get high or low will help you avoid the situation in the future.

• Take notes. Anytime you decide to try a change, record the symptoms, challenges and successes you experienced, along with key details about the steps you took — when and how it happened. Keeping a log of the details can help you and your doctor see what worked well and what didn’t, as well as help identify possible patterns.

• Have an open, positive mind. Sometimes you need to try a new solution. Approaching it with a positive attitude can help you make it through the change.

Always consult your doctor before making a change to your diabetes management plan. By working together, you can fi nd the solution that’s right for you.

PROBLEM SOLVING

FAST FACTAccording to the Annals of Internal Medicine, an estimated 8 million people don’t know they have diabetes.

MAKE MEALTIME EASYTo prevent getting overwhelmed by blood sugar calculations every time you eat, keep these tips in mind to simplify mealtime.

1. Manage your schedule. Pick the ideal time for breakfast, lunch and dinner, and stick to it to help regulate your blood sugar levels.

2. Watch your portion sizes. A serving of meat should be the size of a stack of cards. Also, when looking at your plate, the biggest portion should be vegetables, not a carbohydrate or starch.

3. Prep your meals on the weekend. Take time to plan healthy meals throughout the week, then prep the ingredients on Saturday or Sunday. You’ll be more likely to cook at home and less likely to hit the drive-thru.

PREVENTION

5


Northwest Center for Infectious Diseases2900 Medical Center Parkway, Suite 240A Bentonville, AR 72712 479-553-2121

Daniel Young, M.D.Mark Lee Stillwell, M.D., F.A.C.P.

F or d o c tor s you c a n de pe n d on , t ru st nort h w e st.

Surgical Associates of Northwest2900 Medical Center Pkwy., Suite 310Bentonville, AR 72712 479-553-2250

Northwest Cardiology – Bentonville2900 Medical Center Pkwy., Suite 240BBentonville, AR 72712 479-553-2200Also serving Bella Vista, Siloam Springs and Springdale

Northwest Cardiology – Springdale601 West Maple Ave. Suite 703Springdale, AR 72764 479-750-2203

Northwest Senior Health –Sugar Creek1102 NW Lowes Ave. Suite 4Bentonville, AR 72712 479-553-2470

Philip Cedeno, M.D., F.A.C.S.

Marc Rogers, M.D.

General Surgery

Northwest Senior Health – Schmieding2422 N. Thompson Suite A Springdale, AR 72764479-750-6566

Northwest Pulmonology and Sleep Medicine601 W. Maple Ave. Suite 101 Springdale, AR 72764 479-757-4720

Northwest Gastroenterology – Bentonville2900 Medical Center Pkwy., Suite 310Bentonville, AR 72712 479-553-2250

Allan Weston, M.D.

Northwest Gastroenterology – Springdale601 West Maple Ave., Suite 213Springdale, AR 72764 479-757-8150

Ranga Balasekaran, M.D., F.A.C.G.

Infectious Diseases

Northwest Primary Care – Centerton331 Commercial St. Centerton, AR 72719 479-795-2167

Ronny G. Phipps, M.D.

Northwest Primary Care – Har-Ber Meadows6636 W. Sunset Ave., Suite A Springdale, AR 72762 479-361-4631

Jeffrey Bearden, M.D.

Northwest Primary Care – Springdale3409 Elm Springs Rd. Springdale, AR 72762479-927-2100

Anna Eremieva, M.D.Lynn Davis, M.D. Internal Medicine/Pediatrics

Amy Irwin, M.D.

Northwest Family Care – Westside3875 W. Sunset Ave. Springdale, AR 72762479-751-9236

Northwest Family Care – Rogers1615B West Persimmon St. Rogers, AR 72756479-636-7192

Northwest Medical Plaza – Bentonville2900 Medical Center Parkway, Suite 220Bentonville, AR 72712479-553-2664

Northwest Family Medicine – Centerton101 Sun Meadow Dr. Centerton, AR 72719 479-795-0426

Northwest Family Medicine – Tuscany Square2603 W. Pleasant Grove Rd., Suite 109Rogers, AR 72758 479-636-4138

Northwest Medical Plaza – Eastside2158 Butterfield Coach Rd. Springdale, AR 72764 479-757-5026

Northwest Medical Plaza – Wedington3399 W. Black Forest Dr., Suite 2Fayetteville, AR 72704479-757-5056

Shawn Holcomb, D.O. Pearl Samuel, M.D.

Northwest Medical Plaza at Pinnacle2000 S. 42nd Street Suite 100Rogers, AR 72758479-273-9173

John Price, M.D.Internal Medicine

Garrett Sanford, M.D., F.A.C.C.

W. Michael Allen, M.D., F.A.C.C.

Jose Loyo, M.D., R.P.V.I., F.A.C.C., F.S.C.A.I.

Jamon Pruitt, M.D., F.A.C.C.

Northwest Family Medicine – Lowell225 N. Bloomington, Suite B-DLowell, AR 72745 479-757-5054

Tonya Hulvey, A.P.N.

Northwest Breast Imaging Center at Willow Creek5501 Willow Creek Dr. Suite 103Springdale, AR 72762479-750-6660479-757-4135 to schedule your mammogram

First to offer 3D Mammographyin Northwest Arkansas.

Rebecca Aleck, D.O.Internal Medicine

CONVENIENT CARE LOCATION*



*Convenient Care locations are open Monday through Sunday, 8 a.m. – 8 p.m.

Whether it’s a simple stomachache or something more serious, you can trust these primary care and specialty care professionals with your family’s well-being. Partnered with Northwest Health System, they provide comprehensive care for residents of Northwest Arkansas,

with services ranging from annual wellness checkups to the management of chronic conditions.

Best Start Pediatric Clinic5501 Willow Creek Dr. Suite 104Springdale, AR 72762 479-575-9359

The Children’s Clinic at Springdale3057 Springdale Ave. Springdale, AR 72762 479-751-2522

The Children’s Clinic at Har-Ber Meadows6636 W. Sunset Ave. Springdale, AR 72762 479-306-4242

Northwest Orthopedics – Springdale601 W. Maple Ave. Suite 401Springdale, AR 72764 479-757-5052

Maternal-Fetal Medicine Center of Northwest Arkansas5501 Willow Creek Drive, Suite 202 Springdale, AR 72762 479-249-6905

J. Marcus Heim, D.O.

Northwest Pediatric Convenient Care3057 Springdale Ave.Springdale, AR 72762479-751-2522

April Durham, M.D.

Open weeknights from 3-11 p.m., and weekends from 8 a.m.-8 p.m.

The Orthopedic Center at Northwest601 W. Maple Ave. Suite 411Springdale, AR 72764 479-757-5354

6


Northwest Center for Infectious Diseases2900 Medical Center Parkway, Suite 240A Bentonville, AR 72712 479-553-2121

Daniel Young, M.D.Mark Lee Stillwell, M.D., F.A.C.P.

F or d o c tor s you c a n de pe n d on , t ru st nort h w e st.

Surgical Associates of Northwest2900 Medical Center Pkwy., Suite 310Bentonville, AR 72712 479-553-2250

Northwest Cardiology – Bentonville2900 Medical Center Pkwy., Suite 240BBentonville, AR 72712 479-553-2200Also serving Bella Vista, Siloam Springs and Springdale

Northwest Cardiology – Springdale601 West Maple Ave. Suite 703Springdale, AR 72764 479-750-2203

Northwest Senior Health –Sugar Creek1102 NW Lowes Ave. Suite 4Bentonville, AR 72712 479-553-2470

Philip Cedeno, M.D., F.A.C.S.

Marc Rogers, M.D.

General Surgery

Northwest Senior Health – Schmieding2422 N. Thompson Suite A Springdale, AR 72764479-750-6566

Northwest Pulmonology and Sleep Medicine601 W. Maple Ave. Suite 101 Springdale, AR 72764 479-757-4720

Northwest Gastroenterology – Bentonville2900 Medical Center Pkwy., Suite 310Bentonville, AR 72712 479-553-2250

Allan Weston, M.D.

Northwest Gastroenterology – Springdale601 West Maple Ave., Suite 213Springdale, AR 72764 479-757-8150

Ranga Balasekaran, M.D., F.A.C.G.

Infectious Diseases

Northwest Primary Care – Centerton331 Commercial St. Centerton, AR 72719 479-795-2167

Ronny G. Phipps, M.D.

Northwest Primary Care – Har-Ber Meadows6636 W. Sunset Ave., Suite A Springdale, AR 72762 479-361-4631

Jeffrey Bearden, M.D.

Northwest Primary Care – Springdale3409 Elm Springs Rd. Springdale, AR 72762479-927-2100

Anna Eremieva, M.D.Lynn Davis, M.D. Internal Medicine/Pediatrics

Amy Irwin, M.D.

Northwest Family Care – Westside3875 W. Sunset Ave. Springdale, AR 72762479-751-9236

Northwest Family Care – Rogers1615B West Persimmon St. Rogers, AR 72756479-636-7192

Northwest Medical Plaza – Bentonville2900 Medical Center Parkway, Suite 220Bentonville, AR 72712479-553-2664

Northwest Family Medicine – Centerton101 Sun Meadow Dr. Centerton, AR 72719 479-795-0426

Northwest Family Medicine – Tuscany Square2603 W. Pleasant Grove Rd., Suite 109Rogers, AR 72758 479-636-4138

Northwest Medical Plaza – Eastside2158 Butterfield Coach Rd. Springdale, AR 72764 479-757-5026

Northwest Medical Plaza – Wedington3399 W. Black Forest Dr., Suite 2Fayetteville, AR 72704479-757-5056

Shawn Holcomb, D.O. Pearl Samuel, M.D.

Northwest Medical Plaza at Pinnacle2000 S. 42nd Street Suite 100Rogers, AR 72758479-273-9173

John Price, M.D.Internal Medicine

Garrett Sanford, M.D., F.A.C.C.

W. Michael Allen, M.D., F.A.C.C.

Jose Loyo, M.D., R.P.V.I., F.A.C.C., F.S.C.A.I.

Jamon Pruitt, M.D., F.A.C.C.

Northwest Family Medicine – Lowell225 N. Bloomington, Suite B-DLowell, AR 72745 479-757-5054

Tonya Hulvey, A.P.N.

Northwest Breast Imaging Center at Willow Creek5501 Willow Creek Dr. Suite 103Springdale, AR 72762479-750-6660479-757-4135 to schedule your mammogram

First to offer 3D Mammographyin Northwest Arkansas.

Rebecca Aleck, D.O.Internal Medicine




*Convenient Care locations are open Monday through Sunday, 8 a.m. – 8 p.m.

Whether it’s a simple stomachache or something more serious, you can trust these primary care and specialty care professionals with your family’s well-being. Partnered with Northwest Health System, they provide comprehensive care for residents of Northwest Arkansas,

with services ranging from annual wellness checkups to the management of chronic conditions.

Best Start Pediatric Clinic5501 Willow Creek Dr. Suite 104Springdale, AR 72762 479-575-9359

The Children’s Clinic at Springdale3057 Springdale Ave. Springdale, AR 72762 479-751-2522

The Children’s Clinic at Har-Ber Meadows6636 W. Sunset Ave. Springdale, AR 72762 479-306-4242

Northwest Orthopedics – Springdale601 W. Maple Ave. Suite 401Springdale, AR 72764 479-757-5052

Maternal-Fetal Medicine Center of Northwest Arkansas5501 Willow Creek Drive, Suite 202 Springdale, AR 72762 479-249-6905

J. Marcus Heim, D.O.

Northwest Pediatric Convenient Care3057 Springdale Ave.Springdale, AR 72762479-751-2522

April Durham, M.D.

Open weeknights from 3-11 p.m., and weekends from 8 a.m.-8 p.m.

The Orthopedic Center at Northwest601 W. Maple Ave. Suite 411Springdale, AR 72764 479-757-5354

7


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Don’t Just Sit There,For a quick overall health boost, leave your fl uorescent-lit room and venture into the great outdoors. Studies by the American Psychological Association and other organizations have established a connection between time spent outside and health benefi ts. These fi ndings have included quicker healing times, a decrease in stress levels and depression, and a reduced need for pain medication. If you fi nd yourself losing motivation at work, a brisk walk outside can help you feel refreshed and focused. Similarly, exposure to nature may be effective in reducing symptoms of attention-defi cit hyperactivity disorder.

ADD ACTIVITYFor children and adults alike, outdoor play raises fi tness levels and promotes better overall health. Whether you grab a bike, fi nd a swing or simply take a hike, increased physical activity lowers your risk for chronic disease, as well as your stress level. Making physical activity a habit is also an important part of combating obesity.

DIGGING VITAMIN DExposure to sunlight raises vitamin D levels, a nutrient of which too many people today are defi cient. Vitamin D doesn’t just help build bone strength and protect against conditions such as osteoporosis. It also lowers your risk of chronic diseases such as Type 2 diabetes and heart disease.

Get Out!

Healing Begins

Skin irritations and blemishes can be frustrating, but many are easily handled with simple household ingredients.

Baking soda is effective at drying up acne. Mix three parts baking soda with one part water to form a paste. Apply it to your face and let stand for fi ve minutes. Then rinse. The baking soda dries the oil on your face and also acts as a natural exfoliant.

AT HOMESunfl ower seed oil has been shown to help soothe itch and infl ammation in eczema fl are-ups when applied topically and can be found at your local grocery store. A vitamin D supplement may also help prevent irritation. In severe cases, a soak-and-seal treatment — immediately applying medicine or moisturizer to still-damp skin after a shower or bath — helps lock in moisture and calms a rash.

ACNE ECZEMACool compresses often soothe cases of dermatitis, helping with both itching and infl ammation. If your fl are-up is making you too uncomfortable to proceed with your normal day, try a bath of either baking soda or uncooked oatmeal. Over-the-counter ointments containing ingredients such as calendula or aloe may also help.

benefi ts of being outside.

Look

bey

ond your w

alls to discover the health

DERMATITIS

EVERYDAY WELLNESS

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Vitamin D is essential to your bone and overall health. However, more and more people are su� ering from vitamin D defi ciency. Learn the signs and symptoms of this defi ciency and ways to boost your vitamin D levels.

Vitamin D helps the body absorb calcium, an essential nutrient for your bones. Having too little vitamin D can result in soft, thin or even brittle bones. Vitamin D is important for more than its contributions to good bone health, though. Your body needs vitamin D to:

• fi ght off infections• maintain healthy blood sugar levels• manage healthy blood pressure• promote lung function and

cardiovascular health• support the brain and nervous system• support healthy pregnancies

Reduced sun exposure and vitamin D-defi cient diets can cause you to not get enough of this essential vitamin — putting you at risk for a defi ciency. Because vitamin D contributes much to your health, a defi ciency can be serious. It’s

important to recognize the signs and symptoms, which include:

• achy bones and muscles• depression or mood swings• dizziness• excessive head sweating• fatigue• obesity or being overweight• problems sleeping• reduced immunity

If you suspect you’re vitamin D defi cient, your doctor can order a blood test to measure your vitamin level. If your defi ciency is signifi cant, your doctor may prescribe a high-dose of the vitamin as a short-term regimen. Vitamin D defi ciency can lead to a host of health conditions, so it’s important to talk to your doctor.

Sunshine Vitamin

Your body makes vitamin D when

your skin is exposed to the sun.

It uses the sun’s ultraviolet

B (UVB) rays to transform a

chemical in your skin into

vitamin D3.

Fast Fact

THE POWER OF THE

TAKE YOUR VITAMINSYour recommended daily vitamin D level varies based on your age. The National Institutes of Health recommends the following: • 1–11 months – 400 international units (IU) (a measurement system used for vitamins)

• 1–70 years – 600 IU • 71 years and older – 800 IU

You can boost your vitamin D levels by eating vitamin D-fortifi ed foods and taking a vitamin D supplement. Time in the sun can also boost vitamin D levels. Depending on your skin type this could be as little as 10 minutes, however, overexposure to the sun can be harmful to the skin.

Foods that contain vitamin D include: • cheese • egg yolks • fatty fi sh, such as tuna, salmon and mackerel • fortifi ed foods such as cereals, milk and orange juice

• mushrooms

Talk with your doctor before taking a vitamin D supplement.

PREVENTION

Have questions about your vitamin D intake? Find a doctor who can help by visiting 4healthier.me/NHS-doc.

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Goal 3:

HabitEAT FOUR

SERVINGS OF VEGETABLES

DAILY.

Cut out a picture of a colorful veggie from your favorite culinary or lifestyle magazine and display it prominently in your kitchen.

DRINK 64 OUNCES OF

WATER EVERY DAY.

Fill up a 32-ounce water bottle every night and place it by the front door.

CUT OUT LATE-NIGHT

SWEETS.

Cut seven strips of paper, write a day of the week on each strip and place them in a bowl on the snack shelf. Then, write seven healthy snack ideas on separate strips of paper and put them in another bowl.

Goal 1:

Goal 2:

M T T F S SW

Stop making resolutions and start making habits. Follow this scientifi cally proven pattern of trigger, action and reward to unleash your inner creature of habit.

TRIGGER

HARNESS THE POWER OF

EVERYDAY WELLNESS

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Whenever you start to make dinner or prepare lunch for the following workday, the picture will prompt you to incorporate a veggie into your dish or sack lunch. Each week, try adding one veggie that you’ve never cooked with before to your meal plan.

The excitement of experiencing a new fl avor and testing out a new recipe will train you to keep trying new (and more) veggies as the weeks progress. If you substitute veggies for higher calorie foods, you’ll also see the potential for weight loss.

Take your water bottle to work and set it next to your computer. Every time you look over and see the bottle, take a few sips. Drink one full bottle throughout the morning. Don’t eat lunch until the bottle is empty, then refi ll it at lunch. When you leave work, drink whatever is left – the rule is to never bring water home.

Drinking the recommended amount of water gives you noticeably more energy and mental clarity throughout the day. It also helps minimize muscle cramps and headaches. For more incentive, turn it into a game with your signifi cant other: whoever drinks less water gets dish duty that night.

When you open your snack pantry, pull out a piece of paper from the fi rst bowl. If it matches the current day, you can have a treat. If not, select a piece of paper from the second bowl for a healthy alternative.

This strategy trains your body to start anticipating healthy snacks whenever a craving hits. You’ll still feel like you’re getting your “fi x,” but with fewer sugar-laden calories. Over time, you’ll stop reaching for the sweets fi rst and go straight for the fresh fruit or lightly salted popcorn.

ACTION REWARD

1. Set small, specifi c goals. Instead of “run more,” make it your goal to run fi ve miles every week.

2. To reinforce your resolve, verbalize your desired outcome every day. Don’t be afraid to talk out loud to yourself: “Doing this will give me more energy and make me feel good about my health.”

3. Plan ahead. Set up your trigger the night before to minimize the effort it takes to actually perform the action. For example, if you’re trying to squeeze in gym time before work, pack your gym bag before you go to bed, and place it by the front door so you can simply grab it and go.

663 WAYS TO TRAIN YOUR BRAINHabits don’t just happen. Habit formation is a scientifi c process that you can control. Behavioral scientists have identifi ed three key components to forming a habit. The fi rst is a cue or trigger that reminds you to do something. The second is actually performing the action. The third is having a clear goal with its own built-in reward, i.e. eating healthier (goal) makes you feel better (reward). As you follow the trigger-action-reward plan, remember these tips for success:Average number

of days it takes for a habit to become

automatic.-University College London study

EVERYDAY WELLNESS

11


_CC_A

The average woman waits

one hour before getting help

for heart attack symptoms.

Heart disease is the

#1 KILLER of women.

64% of women who die

suddenly of coronary heart disease have no previous symptoms.

SYMPTOMS IN WOMENWomen who are having a heart attack may experience:

• cold sweats or lightheadedness• chest pain • jaw pain• lower back pain• nausea and vomiting • shortness of breath

A HEART FOR Women Think you know what a heart attack looks like?

Think again. Symptoms can be diff erent

in men and women.

American Heart Association

American Heart Association

American College of Cardiology

Kn� the warning signs!

Getting to the emergency room quickly during a heart attack can save your life. To learn more about our emergency services, visit 4healthier.me/NHS-er.

VOLUME 8 • ISSUE 2 | Want More? Visit NorthwestHealth.com/signup to sign up for our eNewsletter! | NorthwestHealth.comThis publication in no way seeks to serve as a substitute for professional medical care. Consult your doctor before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.

Northwest Health System609 W. Maple Ave.Springdale, AR 72764

WANT TO READ MORE?To receive other health and wellness articles, register for our eNewsletter by visiting NorthwestHealth.com/signup.

Those who sign up will be entered into a drawing for a Fitbit!

No purchase necessary. Void where prohibited. You must be 18 years of age or older.

PRSRT STD U.S. POSTAGE

PAIDLYNCHBURG, VAPERMIT NO. 500


THE SECRET TO MAKING Healthy Habits STICK · 2016-10-13 · is your body’s way of getting ready...

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