Six Ways toImprove Your Health
U of A Division of Agriculture Research and Extension University of Arkansas System
“Health is not simply theabsence of sickness.”~ Hannah Green
Healthy Behaviors
•Don’t smoke
•Eat a healthy diet
•Maintain a healthy weight
•Exercise regularly
•Drink alcohol in moderation
•Get adequate sleep
Picture of a group of people smiling and giveing thumbs up.
Which healthy behaviors are mostimportant?
Don’t smoke
Eat a healthy diet
Maintain ahealthy weight
Exercise regularly
Moderatealcohol
Sleep
Stop Smoking
•Tobacco is most preventablecause of death in US.
•1/3 of all cancer deaths relatedto smoking cigarettes
•Risk factor for lung cancer.Associated with other types ofcancer
•Increased risk of heart diseaseand chronic lung disease
•Quitting the best gift you can giveyourself and loved ones
Picture of a broken cigarette in an ash tray.
What to do
•Arkansas Tobacco Quit Line: 1-800-QUIT-NOW
Picture of a broken cigarette
Healthy Diet
Balancing Calories
•Enjoy your food, but eatless
•Avoid oversized portions
Choose My Plate dot gov. Drawing of a place setting showing the correct serving sizes for fruits, grains, vegetables, protein, and dairy.
Healthy Diet
Foods to Increase
•Make half your plate fruitsand vegetables
•Make at least half yourgrains whole grains
•Switch to fat-free or low-fat (1%) milk.
Choose My Plate dot gov. Drawing of a place setting showing the correct serving sizes for fruits, grains, vegetables, protein, and dairy.
Healthy Diet
Foods to Reduce
•Choose foods with lowersodium
•Drink water instead ofsugary drinks
Choose My Plate dot gov. Drawing of a place setting showing the correct serving sizes for fruits, grains, vegetables, protein, and dairy.
Picture showing someone stepping onto a scale.
Reach and Maintain a HealthyWeight
•Extra weight increases risk of:
•Type 2 diabetes
•Hypertension
•Heart disease and stroke
•Some types of cancer
•Sleep apnea
•Osteoarthritis
Healthy Weight
•Small weight loss matters a lot
•5-15% of body weight can improve health
Picture of a scale with a tape measure wrapped around it. The scale is showing help in the weight window.
Picture of a pear and an apple.
Where you wear your weightmatters
Drawing showing a body shape of apple and a body shape of pear.
Apples and Pears
Diagram showing a skeleton and parts of the body with cisceral and subcutaneous fat.
Fat on the inside
•Surface (subcutaneous)fat
•Visceral fat
Picture of a woman on an exercise mat with an exercise ball.
Exercise
•150 minutes a week ofmoderate-intensity aerobicactivity
•Strength training at least 2xper week
•Balance exercises for senioradults
Picture of a glass of wine
Don’t drink too much
•Why?
•Increased risk for certain cancers
•Liver, esophagus, throat, larynx
•Cirrhosis
•Immune system problems
•Brain damage
•Moderate use isn’t harmful for most adults
•Up to 2 drinks per day for men
•One drink per day for women
•Standard drink: 12-oz beer or wine cooler,5-oz wine, 1.5-oz of liquor
Sleep
•7 to 8 hours a night formost adults
•Negative health effects for:
•Oversleeping
•Too little sleep
Picture of a bed
Picture of a family sitting at a table with healthy foods.
Healthy Behaviors
•Don’t smoke
•Eat a healthy diet
•Maintain a healthyweight
•Exercise regularly
•Drink alcohol inmoderation
•Get adequate sleep
Which of the 6 will you makea priority for improvinghealth?
U of A Division of Agriculture Research and Extension University of Arkansas System