This document discusses ways to keep your heart healthy through physical activity, nutrition, stress management, and more. It provides tips on getting regular exercise through walking or other enjoyable activities. It also recommends eating a diet high in fiber, fish, and plant-based foods like beans and garlic to support heart health while still tasting good. The document stresses the importance of a holistic approach to wellness through both physical and mental health practices.
All it takes is 28 days to get your heart health back on track. Follow the Heart and Vascular Center of Excellence calendar with exercise tips, recipes and information you need to get heart healthy.
The latest issue of CBIZ Wellbeing Insights spotlights national blood donor month! Also included are features on cervical health awareness, safeguarding against sickness and much more.
We're just over the halfway point of 2015 and we have another fantastic issue of Wellbeing Insights that talks about all things Summer. From protecting yourself in the sun, to swimming tips that could save your life; this issue has it all.
In this issue of Wellbeing Insights, we feature articles about Breast Cancer Awareness, health eating, exercise tips and more! Learn more about CBIZ Wellness Solutions at www.cbiz.com
All it takes is 28 days to get your heart health back on track. Follow the Heart and Vascular Center of Excellence calendar with exercise tips, recipes and information you need to get heart healthy.
The latest issue of CBIZ Wellbeing Insights spotlights national blood donor month! Also included are features on cervical health awareness, safeguarding against sickness and much more.
We're just over the halfway point of 2015 and we have another fantastic issue of Wellbeing Insights that talks about all things Summer. From protecting yourself in the sun, to swimming tips that could save your life; this issue has it all.
In this issue of Wellbeing Insights, we feature articles about Breast Cancer Awareness, health eating, exercise tips and more! Learn more about CBIZ Wellness Solutions at www.cbiz.com
The latest issue of CBIZ Wellbeing Insights is here! The February issues features an in-depth look at heart disease and why it's the #1 cause of deaths worldwide. Also included is a nice financial focus on tackling tax season and the hidden health risks of artificial sweeteners. Check the presentation for all that and much more!
Does an apple a day really keep the doctor away?
Is 100 an obtainable number for us living in the 21st century?
Find out all that and more in this month's issue of Wellbeing Insights. Also, September is National Suicide Prevention Month. Learn some fast facts and preventive measures about the 10th leading cause of death of Americans.
CBIZ Wellbeing Insights Newsletter - March 2015CBIZ, Inc.
We hope you enjoy the March 2015 issue of Wellbeing Insights, our employee wellness newsletter that offers practical tips to inspire readers to make healthy changes in their lives. March is Nutrition Awareness Month.
8 tips for healthy eating eat well
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October is Breast Cancer Awareness Month! In this issue, we go over the importance of mammograms, delve into ways to stay healthy during the fall months and much more!
Contents
10 Things You Should Know About Stretching
10 tips for women to stay fit and healthy:
24 Hour Fitness Centers and Clubs: Providing You with a Healthy and Fit Body
24 Hours Fitness: Not Getting Uncommon
24hr Fitness Made Possible
7 Tips for Fitness Women
A Look on Diet Fitness
Age Defying Fitness by Moffat and Lewis
Some tips in keeping a man's fitness level high, efficient and safe:
Becoming One of Those Sexy Fitness Babes
Choosing the Right Fitness Program for You
Fasten Fitness to Girls
Fitness Center: How to Choose the Fitness Center of Your Life
Fitness center: The Mecca for Good Body and Health
Fitness Magazine: Work Your Way to A Balance and A More Exciting Life
Fitness Magazines: What’s with them?
Fitness Modeling and How to Make Your Dreams Come True
Fitness Singles: A Great Way to Socialize While Maintaining a Healthy Body
The CBIZ Wellbeing Insights for December 2016 has been released. The latest publication places an emphasis on beating those winter blues, goal-setting for the new year, year-end tax reductions tips and much more.
The latest issue of CBIZ Wellbeing Insights is here! The February issues features an in-depth look at heart disease and why it's the #1 cause of deaths worldwide. Also included is a nice financial focus on tackling tax season and the hidden health risks of artificial sweeteners. Check the presentation for all that and much more!
Does an apple a day really keep the doctor away?
Is 100 an obtainable number for us living in the 21st century?
Find out all that and more in this month's issue of Wellbeing Insights. Also, September is National Suicide Prevention Month. Learn some fast facts and preventive measures about the 10th leading cause of death of Americans.
CBIZ Wellbeing Insights Newsletter - March 2015CBIZ, Inc.
We hope you enjoy the March 2015 issue of Wellbeing Insights, our employee wellness newsletter that offers practical tips to inspire readers to make healthy changes in their lives. March is Nutrition Awareness Month.
8 tips for healthy eating eat well
For More Free Content:
https://www.youtube.com/channel/UCbDj69mLeHEaJ970ZHgf6Cw/videos
If You Want Fast Results, You Can Try This Product:
http://bit.ly/39aP5OQ
How to Lose Weight Fast And Easy
For More Free Content:
https://www.youtube.com/channel/UCbDj69mLeHEaJ970ZHgf6Cw/videos
For More:
http://bit.ly/39aP5OQ
October is Breast Cancer Awareness Month! In this issue, we go over the importance of mammograms, delve into ways to stay healthy during the fall months and much more!
Contents
10 Things You Should Know About Stretching
10 tips for women to stay fit and healthy:
24 Hour Fitness Centers and Clubs: Providing You with a Healthy and Fit Body
24 Hours Fitness: Not Getting Uncommon
24hr Fitness Made Possible
7 Tips for Fitness Women
A Look on Diet Fitness
Age Defying Fitness by Moffat and Lewis
Some tips in keeping a man's fitness level high, efficient and safe:
Becoming One of Those Sexy Fitness Babes
Choosing the Right Fitness Program for You
Fasten Fitness to Girls
Fitness Center: How to Choose the Fitness Center of Your Life
Fitness center: The Mecca for Good Body and Health
Fitness Magazine: Work Your Way to A Balance and A More Exciting Life
Fitness Magazines: What’s with them?
Fitness Modeling and How to Make Your Dreams Come True
Fitness Singles: A Great Way to Socialize While Maintaining a Healthy Body
The CBIZ Wellbeing Insights for December 2016 has been released. The latest publication places an emphasis on beating those winter blues, goal-setting for the new year, year-end tax reductions tips and much more.
UMass Memorial Heart & Vascular Center of Excellence is giving you 28 ways to help you achieve optimal heart health all year-long.
These daily tips will help you improve your health and get you on track for a heart smart 2014.
Visit http://www.umassmemorial.org/heart for more information.
To make an appointment: http://cardiovascular.umassmemorial.org/make-appointment
To find a cardiologist: http://bit.ly/Lf8GzQ
Top Anti Aging Skin Care. Customers will find Anti Aging Solutions, Cellulite and Stretchmark Treatments, Acne Treatments and More...
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Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors – such as family history, sex or age – there are some key heart disease prevention steps you can take. You can avoid heart problems in the future by adopting a healthy lifestyle today. Be heart smart with these 28 tips to get you started.
UMass Memorial Medical Center Heart & Vascular Center of Excellence - 28 Ways...UMass Memorial Health Care
Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors – such as family history, sex or age – there are some key heart disease prevention steps you can take. You can avoid heart problems in the future by adopting a healthy lifestyle today. Be heart smart with these 28 tips to get you started.
http://www.umassmemorial.org/heartsmart
The following are 20 ways to improve your heart health.
- Exercise at least 30 minutes each day, including strength training and aerobic exercise.
- Have a healthy diet, filled with plenty of vegetables, fruits, whole grains, nuts and seeds.
- Reduce your salt intake by following the Dietary Guidelines for Americans.
- Don't smoke or use other tobacco products.
- Lose weight if you are overweight or obese.
Be Independent Home Care Complimentary Winter Wellness Slides.
Our Nurse Managers have been busy delivering complimentary Winter Wellness presentations to interested groups throughout Dublin. As a Nurse owned and managed provider of Home Care and Home Help services, Be Independent Home Care are passionate about keeping people independent and healthy. Their team of trained carers provide support and assistance to clients in their homes throughout Dublin and now in a further bid to keep communities healthy the Be Independent Nurse Managers have been delivering complimentary Winter Wellness presentations to interested groups throughout Dublin.
The presentations are free of charge and cover a variety of Health & Wellness topics such as exercise and diet and focus on how older people particularly can stay healthy and fit during the Winter Months. So far the presentations have been delivered to various Active Retirement Clubs, Carer Association’s, and the ICA (Irish Countrywomen's Association). The presentations which are delivered by Registered General Nurses have been extremely well received.
Free, Reliable Health, Nutrition, and Fitness Information Online JoyRussellPhD
Free, Reliable Health, Nutrition, and Fitness Information Online! Presentation in English and Spanish on government and federally funded resources available for the public.
Many of us, when we think of weight loss, exercise and living a healthy lifestyle:
“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.”
Think of your body as your physical shell to take you through life.
These are 15 Tips to Live a Healthier Life :)
Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
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The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
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Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...
Hope Health Letter - February 2018
1. “Life Is a Journey. Have Some Fun.”
V o l u m e 3 8 • N u m b e r 2 • F e b r u a r y 2 0 1 8
Learn how to give your heart tender loving
care for lifelong health.
TheWholeYou: Physical Health
Blood pressure: Do you know your numbers? Often
called the silent killer because it has no symptoms, high
blood pressure puts you at high risk for heart attack
and stroke. Learn more. Pg. 4
TheWholeYou: Emotional/Mental Health
Too much stress can distress your heart. Stress happens
to everyone from time to time, but if it’s non-stop, it
may not be good for your heart. Pg. 5
FiscalFitness:
It pays to take care of your heart. Do you ever stop to
consider the financial impact of cardiovascular disease?
As a society, our pocketbooks feel it. Pg. 6
GetMoving:
Your heart likes activity. Being active can help with over-
all cardiovascular health. Your workout doesn’t have to
be elaborate, just consistent. Pg. 3
OuterAisleFresh:
Make your ticker — and your taste buds — happy.
You don’t have to sacrifice taste to keep your heart
healthy. Pg. 2
StockYourToolBox:
Don’t miss our favorite downloadable and printable PDF,
a list of ways to express your feelings to someone you
love, plus more resources like this at
Feb.HopeHealth.com. Pg. 8
Plus HealthyConnections:
How do you say, ‘I love you’? Go beyond just saying it,
Have fun with love. Get creative with how you express
your feelings. Pg. 7
”“Believe in your heart that you’re meant to live a life full
of passion, purpose, magic and miracles.
— Roy T. Bennett
Your heart mattersKeeping your ticker in tiptop shape requires a holistic
approach to health and wellness — selecting the right foods,
getting physical activity, reducing stress and more.
®
HOPEHealthLetter
116451 02.18
HAYS COMPANIES www.hayscompanies.com
Risk Management • Employee Benefits • 401K Retirement • Insurance
All. Together. Certain.
2. 2
OuterAisleFresh:
Make your ticker — and
your taste buds — happy
Your heart matters
Learn more about OuterAisleFresh: at Feb.HopeHealth.com
”“Take twice as long to eat
half as much.
— Author Unknown
Lose the fat,
not the flavor
Use small amounts of veg-
etable broth or cooking wine
instead of oil to sauté or stir-
fry foods.Bake,broil,steam
or poach meat,poultry and
fish.Use a non-stick cooking
spray or a non-stick pan,and
place meats on a rack that
lets fat drip away during
cooking. Choose lean cuts
of meat and remove skin
from poultry.
Fiber — helps
with regularity
and your heart
Eating more high-fiber foods
could help your heart,
according to 1 study. The
findings show that adults
between 20 and 59 years old
who ate the most fiber had
a significantly lower lifetime
risk for cardiovascular dis-
ease compared to people
with the lowest fiber intake.
When you add more fiber,
be sure to increase your
fluid intake,too,to avoid
constipation.
The American Heart
Association recommends
25 grams or more of dietary
fiber a day. Good sources of
fiber include fruit, peas, bran
cereal and legumes such
as kidney beans.
Source: Northwestern University
You don’t have to sacrifice taste to keep your heart healthy. Here
are some good-for-your-heart foods that just might surprise you.
• Cheese: In moderation,cheese can be a good thing.It contains
calcium that can keep your blood pressure under control.
Cheese often contains saturated fats,so you may want
to go for low-fat or part-skim types.Try not to eat
more than an ounce or 2 a day.
• Garlic: The cloves contain a chemical called allicin
that has been shown to relax blood vessels,which
means your blood can flow smoothly. To get the
biggest bang,crush — don’t chop — cloves
before cooking.
• Grape Juice: Research suggests that red and purple
grape juices may have the same heart-healthy com-
pounds as red wine to help lower LDL (bad) choles-
terol,reduce your risk of developing blood clots and
keep your blood pressure under control.
• Curry: Turmeric,the spice found in Chinese and Indian curry,
may help to reduce the risk of heart failure.
• Beans: These fiber-rich legumes help lower LDL (bad) choles-
terol levels.Red kidney beans are 1 of the best sources of fiber,
with a whopping 13 grams per cup — about half
the amount of fiber you need
in a day.
Mediterranean Tuna Salad
Salad:
• 4 cups Romaine lettuce, chopped
• 1 medium tomato, chopped
• 1 stalk celery, chopped
• ¼ cup flat-leaf parsley, chopped
• 6 Kalamata olives, pitted and chopped
• 5 oz. flaked or chunk tuna, packed in water
Combine oil, vinegar and mustard in a small, lidded con-
tainer and shake until combined. Put chopped vegetables,
olives and tuna in a bowl and top with dressing. Toss to combine.
Makes 2 servings. Per serving: 304 calories, 16 g protein,
23 g total fat (4 g saturated fat, 15 g monounsaturated
fat, 4 g polyunsaturated fat), 10 g carbohydrate (2 g
sugar, 3 g fiber) 395 mg sodium
Dressing:
• 3 Tbsp. olive oil
• 1 ½ Tbsp. white wine vinegar
• 1 tsp. Dijon mustard
3. 3
GetMoving:
Your heart
likes activity
Think of things you want to do that require a certain level of fitness and make those a goal.
A charity fitness 5k, a hiking vacation or a weekend bike ride are some examples.
Pick activities that you enjoy and that easily fit into your schedule. If you hate jogging, you
won’t stick to it. If a gym is close to work or home, you’ll be more likely to use it.
Make long-term and short-term fitness goals. Easy things to accomplish, such
as walking for 30 minutes 4 times a week, can help you work toward long-
term goals such as losing weight or lowering cholesterol.
Start small. Start with 10 minutes on a stationary bike every morning
for a week. The next week, increase the time to 13 to 15 minutes.
Have a backup plan. When the weather keeps you inside, work out with
an exercise video, go to a gym or walk at a shopping mall.
Write down your goals and share them with people who
will support you.
Your heart matters
The Rule of
½ during the winter
If you’re just starting an
outdoor fitness routine in
colder temperatures,begin
your workout at half your
usual warm-weather
distance.If you usually
run 4 miles, start with 2.
Keeping the balance
In a quest for a better quality
of life,don’t overlook the
importance of balance exer-
cises.Being stable on your
feet may help to prevent falls
and maintain control of your
body, whether you’re moving
or still.Here’s an exercise to
incorporate.Stand on 1 foot.
Hold the position for
10 seconds.Place
foot back on the
ground or floor
for 5 seconds.
Repeat
10 times.
Switch legs.
Repeat 10 times.
Learn more about GetMoving:at Feb.HopeHealth.com
See page 8 —
See how you can link to
Cool Tools & Resources
to learn more about the
topics in this issue!
StockYourToolBox:
That’s probably not a news flash.What you
may not realize,though,is that
“physical activity is anything that
makes you move your body and
burn calories,”according to the
American Heart Association
(AHA).It doesn’t need to be a
formal exercise workout to count.
Physical activity includes just
walking more.“It’s enjoyable,
free,easy,social and great ex-
ercise. A walking program is flex-
ible and boasts high success rates
because people can stick with it.It’s easy for
walking to become a regular and satisfying part
of life,”according to the AHA.
For Overall Cardiovascular Health:
• Engage in at least 150 minutes of moderate-intensity aerobic activity weekly,
or get at least 75 minutes of vigorous-intensity aerobic activity per week; or a
combination of moderate- and vigorous-intensity aerobic activity,AND
• Engage in moderate- to high-intensity muscle-strengthening activity at least
2 days per week for additional health benefits.
For Lowering Blood Pressure and Cholesterol:
• Engage in an average 40 minutes of moderate- to vigorous-intensity aerobic
activity 3 or 4 times per week.
GOAL SETTING: A blueprint for fitness success
”
“Physical activity — even if
you don’t lose an ounce,
you’ll live longer, feel
healthier and be less
likely to get cancer,
heart disease, stroke and
arthritis. It’s the closest
thing we have to a
wonder drug.
— Tom Frieden
Being active can help with
overall cardiovascular
health.
Source: American Heart Association
4. PHYSICAL HEALTHTheWholeYou:
”
“
4 Learn more about TheWholeYou: at Feb.HopeHealth.com
Save 3 lives in 1 hour
By donating just 1 pint of
blood, you could save up to
3 lives.You need to be at least
17 years old,weigh at least
100 pounds,and pass a brief
physical.From start to finish,
the process usually takes
about 1 hour.Car and burn
accident victims as well as
cancer patients are just some
of the 5 million Americans
every year who need blood
donations.To find a blood
bank donation center near
you,go to Feb.HopeHealth.
com/blood.
What to do
about earwax
Don’t use cotton swabs to
remove earwax.Wax block-
age is one of the most com-
mon causes of hearing loss.
This is often caused by
attempts to clean the ear with
cotton swabs.Most cleaning
attempts merely push the
wax deeper into the ear
canal,causing a blockage.
Usually,the ear canals should
never need to be cleaned.
Ears should only be cleaned
when enough earwax accu-
mulates to cause symptoms
or to prevent assessment of
the ear by your doctor.For
more on earwax,go to
Feb.HopeHealth.com/earwax.
Source: American Academy of
Otolaryngology — Head and Neck Surgery
Remembering the letters in the word caution could
help save your life. Visit your health care provider
if you notice any of these cancer warning signs:
• Change in bowel or bladder habits.
• A sore that does not heal.
• Unusual bleeding or discharge.
• Thickening or lump in breast or elsewhere.
• Indigestion or difficulty in swallowing.
• Obvious change in a wart or mole.
• Nagging cough or hoarseness.
Preventive measures,such as not smoking
and avoiding secondhand smoke,along
with early detection through screenings for
breast,cervical,colorectal and prostate cancer,
are the best tools for fighting cancer.
A man too busy to
take care of his health
is like a mechanic
too busy to take care
of his tools.
— Spanish Proverb
Source: American
Heart Association
Source: Cleveland Clinic
Blood pressure:
Do you know your numbers?
Your heart matters
Take CAUTION
against cancer
Often called the silent killer because it has no symptoms, high blood
pressure puts you at high risk for heart attack and stroke.
Regular exercise,limiting salt,reducing stress,losing weight and limiting alcohol
can lower blood pressure.Your doctor
may also prescribe medication.
What the numbers measure
• The top number, the systolic
pressure,is the pumping pressure
as your heart beats.
• The bottom number is the diastolic
or resting pressure between beats.
What the numbers mean*
• Normal blood pressure for adults 18 and
older is still 119/79 or below.
• Elevated blood pressure (no longer called
prehypertension) is 120/<80 to 129/<80.
• High blood pressure is now 130/80 to 139/89.
*New blood pressure guidelines were released in November. Get your blood pressure
checked at least once a year by your health care provider.
5. 5
Too much stress can
distress your heartWhen you feel stress,your body releases a hormone,cortisol,which causes
your breathing and heart rate to increase and your blood pressure to rise.
When stress is constant,your body remains in this heightened state for days,
weeks,months or even years at a time.
One way to combat stress is to find things you enjoy doing.Try to do at least
1 thing every day that you enjoy,even if you only do it for 15 minutes.
Here are a few examples:
• Take up a hobby. • Play cards or board games with family and friends.
• Have coffee or a meal with friends.• Listen to music.
• Play golf, tennis or ping pong or bowl.
• Take a class at your local college.
• Read a favorite book, short story,
magazine or newspaper.
For more ways to reduce stress,go to
Feb.HopeHealth.com/stress. Source: American Heart Association
ways to
relieve stress
”
“The best and most
beautiful things in the
world cannot be seen or
even touched. They must
be felt with the heart.
— Helen Keller
Finding your song
Countries have national
anthems.Schools have fight
songs. Do you have a theme
song? A song that makes you
feel good about yourself and
helps to boost your self-
esteem,giving you a sense
of hope whenever you hear
it? If you don’t have one,you
may want to choose one —
and then play it whenever
you need a lift.
Make time
for me time
Don’t feel guilty about taking
me time every day.You aren’t
wasting time; rather,you’re
investing time in yourself
that will benefit you and
others,too.
We all need time to do
something we enjoy or that
will help to improve our
lives.When we spend more
attention on our own needs,
we become better spouses,
parents,grandparents,friends
and employees.Find a time
of day that works best for
you and keep the date with
yourself every day.Block off
the time in your printed or
electronic calendar to make
it easier to keep the date.
See page 8 —
See how you can link to
Cool Tools & Resources
to learn more about the
topics in this issue!
StockYourToolBox:
TheWholeYou:Emotional/MentalHealth
Learn more about TheWholeYou: at Feb.HopeHealth.com
1. Think through things and make a plan before you
start something.
2. Understand that life is 10% what happens to you
and 90% how you react. You always have a choice.
3. Listen to children laugh.
4. Look for funny signs. You’ll find them
almost anywhere.
5. Hear people out — let them have their say.
6. Place a to-go box at your front door where you can stash things you need to remember.
7. Always keep your gas tank at least ¼ full.
8. Give yourself a foot massage.
9. Get up a half-hour early so you don’t need to rush in the morning.
10. Spend some time in nature. If you can’t go outside, listen to videos or CDs with water sounds,
such as waves, waterfalls and creeks.
11. Just for a while, turn off anything that beeps, buzzes, rings or otherwise interrupts you.
12. Focus on solutions, not problems.
13. Keep a note pad by your bed. If a worry wakes you during the night, write it down.
Then you can go back to sleep knowing you’ll remember it when you can do something about it.
Your heart matters
Everyone experiences stress
occasionally, but if it’s non-stop,
it may not be good for your heart.
13
6. 6
”“You are not rich until
you have a rich heart.
— Roy T. Bennett
FiscalFitness:
A study released by the American Heart Associa-
tion (AHA) projects that by 2035,cardiovascular
disease (CVD),the most costly and prevalent
killer,if left unchecked,will significantly and
negatively impact the nation’s financial and
health care systems.According to the study,in
the next 2 decades,the number of Americans
with CVD will rise to 131.2 million — 45 percent
of the total U.S.population — with costs expected
to reach $1.1 trillion.
The projections are an update of those the AHA
made in 2011 that estimated around 100 million
Americans would suffer from CVD by 2030.Unfor-
tunately,that prediction came true in 2015 —
almost 15 years sooner than anticipated.
About 630,000 Americans die from heart disease
each year.That’s 1 in every 4 deaths.
And here’s the deal: Cardiovascular disease is
largely preventable.
Sources: American Heart Association; Centers for Disease Control and Prevention
A refund anticipation loan is when a company
gives you a loan in exchange for your tax refund
when you get it.
It may seem convenient when you need quick access to
your refund.However,you need to be aware that this creates
a situation where people can take advantage of you.
Avoid businesses offering you refund loans that carry
high fees and triple-digit interest rates.Instead,file
your returns electronically and ask that your refund
be deposited electronically into your bank account.
It may take as little as a week or 2 to get your
refund this way.
For more on tax-refund loans,go to
Feb.HopeHealth.com/taxrefund.
Moving? Alert your
credit card issuers
Notify all credit card issuers
about any move,even if you
set up a mail forwarding
service.That way,statements
and other documents with
sensitive information are not
sent to anyone but you.Be
sure to update any accounts
or services that you have
automatically charged to
your credit cards,too.If the
billing addresses don’t
match,the credit card could
reject the automatic charge.
Making cents
of money apps
and privacy
Use of financial apps is on
the rise.Apps can save you
time and money,but you
need to be careful,particu-
larly with free apps that don’t
come from your financial
institution.Read the privacy
policy before downloading
and using an app.The
privacy policy can be long
and complex,but it will tell
you how the app maintains
accuracy,access and security.
The policy should also out-
line how it uses the personal
information it collects and
whether it provides informa-
tion to third parties.
Resist the idea of
tax-refund loans
Learn more about FiscalFitness: at Feb.HopeHealth.com
See page 8 —
See how you can link to
Cool Tools & Resources
to learn more about the
topics in this issue!
StockYourToolBox:
It pays to take care
of your heart
Your heart matters
Do you ever stop to consider the financial
impact of cardiovascular disease? As a
society, our pocketbooks feel it.
8. 8
StockYourToolBox:
Your Source for Cool Tools & Resources
Check out Feb.HopeHealth.com for a ton of useful well-being
information. In addition to the links in the newsletter,
here’s what else you can find online:
“Things turn out best
for the people who make
the best out of the way
things turn out.”
— Art Linkletter
“Conscience is the
inner voice that tells you
the IRS might check your
tax return.”
— Author Unknown
“An optimist is a person
who looks forward to
seeing the scenery
on a detour.”
— Author Unknown
“It’s a dream until you
write it down,
and then it’s a goal.”
— Anonymous
Go to
Feb.HopeHealth.com
to find these resources.
A list of ways to express your feelings
to someone you love — just in time
for Valentine’s Day.
A crossword puzzle to test how well
you know the topics covered in this
issue of the newsletter.