Practice Healthy Habits with Wellness Wednesday!

Healthy Habits to Prevent Chronic Disease

Chronic diseases are conditions that last at least a year and require ongoing medical attention and/or limit activities of daily living. According to the CDC, 6 in 10 adults within the United States live with chronic disease. This week, we’ll look at some of the most common types of chronic disease and how you can take action to be your healthiest happiest self to manage or prevent these diseases!

Get Up and Move

Participating in heart-healthy behaviors like physical activity is a great way to reduce your risk of heart disease. The American Heart Association recommends getting at least 150 minutes of heart-pumping physical activity per week.

• Some examples of moderate-intensity aerobic activities include: brisk walking (at least 2.5 miles per hour), water aerobics, dancing (ballroom or social), gardening, tennis (doubles), and cycling slower than 10 miles per hour.
• A common misconception is that you need to spend a lot of time or money to workout, but walking is one of the best ways to start becoming physically active.

Find an activity that works for you! When getting started it’s important to start slow so you don’t get burnt out. Be sure to talk to your doctor if you’re thinking about increasing your physical activity significantly.

Eat the Rainbow

Nutrition is a great way to manage or prevent disease. According to the Diabetes Association of America, there is no magic diet that will work for everyone, however, there is evidence that shows the Mediterranean diet, vegetarian & vegan diets, and the DASH diet are all promising for reducing the risk of diabetes, heart disease, and managing blood pressure.

• All these diets have an emphasis on fruits and vegetables, whole grains, healthy sources of fat, and plant proteins.
• Trying to reduce consumption of sodium, highly processed foods, and added sugar all contribute to improved nutrition.
• Consider trying one new recipe a week that is packed with vegetables!

Stay Safe

Cancer is a very complicated disease however, many kinds of cancer can be prevented or caught early. By living sun safe and tobacco-free, you can greatly reduce your risk of developing lung and skin cancer.

• Did you know that even in 15 minutes the sun’s UV rays can cause skin damage? The CDC recommends shade, protective clothing, and sunscreen. Furthermore, sunscreen should be applied every day. Be sure to reapply and check the expiration date.
• Keeping tobacco-free is important for preventing the development of lung cancer. For tobacco cessation resources, check out the CDC website or call 1-800-QUIT-NOW.

Walk it out

One of our favorite ways to stay healthy is by taking a walk. The next time you take a walk, do a fun scavenger hunt and try to notice different things in nature that are colorful!

Take pictures of your favorite colorful discoveries and share them with us, your friends, or your family.