Friday, March 6, 2015

Health News for March: Nutrition

March is "Nutrition" Month

HJUHSD health staff will offer presentations on nutrition for students at schools this month. Fresh fruits, healthy snacks, and flyers about healthy nutrition and lifestyles will be provided.

Tip for Healthy Eating: Make sure to include all the food groups in your meals: Milk & Milk Products, Vegetables, Fruits, Grains, and Meat & Beans.

Tips for A Healthy Lifestyle

  • Take time for physical activity most days of the week 
    • Find exercise that you enjoy. Walking for 10 minutes 3 times a day is just as effective as exercising for 30 minutes.
    • Start a walking group on campus during lunch break. Invest in a pedometer. Studies show we need 12,000 steps a day to help shift that “middle jiggle”. 
  • Eat nutritious foods
    • Take the time to eat fresh cooked meals instead of ready made meals.
    • Eating 5 portions of fruits and vegetables per day can add 14 years to your life. Eating just one extra portion a day could cut your risk of dying early from any cause by 20%!
    • Limit “the white” (white sugar, flour, bread) food in your diet to lose weight.
    • Stay hydrated, Women should drink about 2 liters and men about 3 liters of fluids per day.

Health Status

  • Preventive Health Care
    • See your doctor for routine physicals. People over 50 years old should have a colonoscopy. Women over 40 should talk to their doctor about mammograms for the early detection of breast cancer. After menopause, women should talk to their doctor about bone density scans for the prevention of osteoporosis.
    • Get your annual flu shot. People over 50 should get the vaccine to prevent shingles and people over 65 should get the pneumonia vaccine.
    • Wear sunscreen and a hat when out in the sun, even on overcast days. Get your Vitamin D in a supplement if necessary. 

  • Mental Health
    • Laughter and hugs help reduce stress and lower blood pressure. Try to get these every day! 

Reference: WebMD

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