Thursday, March 17, 2016

Health Update, Spring 2016

HJUHSD Health Insider
Spring, 2016

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 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 reduce your risk of dying early from any cause by 20 percent!
  • 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.
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 Love, laughter, and hugs help reduce stress and lower blood pressure. Try to GET and GIVE these every day to keep you emotionally healthy!

So how do I get that? 
Keep in mind that each one of us needs love and respect in order to have a healthy relationship. We need to show love and respect to others and vise versa we need others to love and respect us. The Bottom Line is -- 



Somjai Cochran, RN
District Nurse
559-583-5902 ext. 4038

All children should be in school, healthy, ready, and able to learn. School Nurses make it happen!