Can’t weight to be healthy

Week Six

Information sheet

Getting older is something you can’t control, but you can have some control over how well you age. Thanks to medical science, Americans are living longer than ever. However, the quality of those extra years is up to us.

Week 6 will focus on developing strategies for a long and healthy life, including following wellness guidelines and managing chronic conditions. You can also get reliable information about diabetes, high blood pressure, cholesterol, gastrointestinal disorders and many other conditions by logging on to Blue Access® for Members at www.bcbsil.com. Take control of your health with these

project goals for Week 6:

Make sure your health screenings are current

The Adult Wellness Guidelines handout will help ensure that you are following a regular schedule for your health screenings. Do you know your numbers? It’s

important to know your blood pressure, cholesterol (including HDL, LDL and triglycerides), blood glucose and body fat percentage.

Start a medical and wellness file

When you visit your physician, be sure to ask him or her to send you a copy of all lab tests and reports and keep them in a file that you can reference when needed. Include any wellness information and tips that you come across so you’ll have them for quick reference.

Get regular physical activity

You learned about this in Week 3, but remember that as you age, staying active is more important than ever. Strength-building activities can help prevent the loss of muscle mass that typically occurs with age. It’s never too late to build muscle.

Indulge yourself in fruits and vegetables

Fruit and vegetables are high in fiber, low in calories and loaded with beneficial phytochemicals and antioxidants that help battle heart disease and cancers.

Assess your vitamin intake

Most physicians suggest a daily multivitamin to assure you get the minimum daily requirement of essential nutrients. Women should also supplement with additional calcium to help prevent osteoporosis. Talk with your physician about any additional vitamin concerns you may have.

Exercise mentally

Mental exercises help the brain like physical activity helps the body. Keep reading, do word puzzles and games, consider learning a foreign language, try a new hobby, drive to work using alternate routes and use your non-dominant hand from time to time.

Control stress

Controlling stress will help control weight gain, depression and memory problems. Refer to Week 4 and work on your stress reduction goals.

Get adequate sleep

If you don’t feel well rested when you get up, you probably didn’t sleep long enough. A good, deep sleep improves memory and fights stress. To ensure a good night sleep, relax with a glass of milk or small snack before bedtime, cut out caffeine, have a regular routine for going to bed and getting up, don’t work in bed and block out all light from your room.

Getting started

Read all your materials for Week 6

Did you take the Health Risk Assessment (HRA) during Week 1? If not, now is a good time to find out how healthy you are and to start taking preventive measures should you have any health risks. Be sure to get a folder to set up your new medical file and include a copy of your HRA.

Print off your Weekly Activity Log

Enter regular goals that you are achieving. Take a minute to praise yourself for

accomplishing these goals, and remember to reward yourself for positive achievements. Record project goals that need more work and specific action plans to help you meet those goals. You could snack on fruit during breaks, count your calcium sources to ensure you’re getting enough, read a new book to help keep your mind active or think of your own action plans that work best for you.

Continue with your Food Diary and food goals

Do holidays or special events make it difficult for you to meet your food goals? Visit Blue Access for Members for healthy eating tips during the holidays or other occasions where food can tempt you.

Keep logging your physical activity

If you have high blood pressure, elevated cholesterol levels or diabetes, a regular fitness program can have a positive impact on managing your condition.

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