Harness the power of nutrition to prevent chronic disease and optimize your health. Focus on whole, minimally processed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit added sugars, sodium, and saturated fats, which are linked to heart disease, diabetes, and certain cancers. Plan balanced meals and snacks that provide a variety of nutrients to support overall health and reduce disease risk.
Nutrition’s Vital Role
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Take a few slow, deep breaths when you feel stress building. Inhale through your nose for 4 counts, hold for 2, then exhale through pursed lips for 6. Repeat until you feel calmer. Learn more breathing techniques here.
Exercise regularly to reduce stress hormones and boost mood. Aim for 30 minutes most days. Choose activities you enjoy, like brisk walking, swimming, cycling or dancing. Discover the top stress-busting exercises.
Practice mindfulness to stay grounded in the present moment. Take 5 minutes daily to…
Increase your intake of vitamin D, calcium, and potassium to address common nutrient shortfalls and lower your risk of preventing chronic diseases. Choose fatty fish, egg yolks, and fortified dairy for vitamin D. Boost calcium with leafy greens, canned fish with bones, and yogurt. Get more potassium from beans, squash, bananas, and dried fruit. If you struggle to meet needs through food alone, consider a high-quality supplement under the guidance of your healthcare provider.
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Take charge of your health by targeting these modifiable risk factors:
Get moving – aim for 150+ minutes of moderate aerobic activity weekly to reduce risks of heart disease, stroke, diabetes and some cancers.
Quit smoking – it’s never too late to reap benefits like lowered cancer and heart disease risks. Find support and resources here.
Eat for wellness with a balanced diet rich in vegetables, fruits, whole grains, lean proteins and healthy fats. Learn more about nutrition.
Maintain a healthy weight…
Take frequent standing and stretching breaks to combat the health risks of sedentary behavior and prolonged sitting. Set a timer to remind yourself to stand up and move around for a few minutes every hour.
Pack nutritious meals and snacks from home to avoid the temptation of unhealthy office treats or vending machine fare. Include plenty of fruits, vegetables, whole grains, and lean proteins to fuel your body and brain throughout the workday.
Practice simple stress-busting techniques at your desk, such as …
Slip on compression socks to elevate your athletic performance. The firm, graduated pressure boosts blood flow, reducing fatigue and enabling faster muscle repair post-workout. The compressive fit stabilizes muscles, lowering injury risk during high-intensity training. Mentally, the snug feel provides a supportive sensation that can sharpen focus. When shopping, prioritize socks with 20-30 mmHg compression, moisture-wicking fabric, and a comfortable toe…
Get moving for a healthier, happier you! Regular physical activity delivers powerful benefits for both body and mind, helping you live life to the fullest. Just 30 minutes a day can boost your mood, sharpen your focus, and reduce stress and anxiety. Exercise strengthens your heart, lungs, bones and muscles, lowering risks of chronic diseases like diabetes, heart disease and some cancers. It also helps maintain a healthy weight, improves sleep, and keeps you mobile and independent as you age. Whether it’s walking, dancing, gardening or playing sports, find activities you enjoy and make them part of your daily routine. The key is to …
Know your numbers. Get screened regularly for high blood pressure, cholesterol, and diabetes – major heart disease risk factors. Talk to your doctor about how often you need checks based on your age and medical history.
Take charge of your lifestyle. Eat a nutritious diet rich in vegetables, fruits, whole grains, and lean proteins. Aim for 150 minutes of moderate exercise weekly. If you smoke, make a plan to quit. Manage stress with relaxation techniques like deep breathing or meditation.
Understand other risk factors. In addition to lifestyle, family history, age, sex, and …
Living with chronic illness is challenging enough without questioning if your condition “qualifies” as a disability. The reality is, many chronic illnesses can be disabling, impacting your ability to work, care for yourself, and fully engage in life. Conditions like multiple sclerosis, rheumatoid arthritis, lupus, COPD and others may be considered disabilities if they substantially limit major life activities. But beyond legal definitions, what matters most is getting the support you need to manage your health and live well. You are not alone in navigating this – millions face the same questions and challenges. By …
Get up and move at least once per hour, even if just to stand up, stretch, or take a quick lap around your workspace. Set a timer as a reminder.
Replace some of your sitting time with standing or active alternatives like using a standing desk, taking walking meetings, or doing bodyweight exercises during TV commercials.
Aim to move in some way – whether formal exercise or integrated into your day – for at least 30 minutes, 5 days a week. Every bit of movement counts!
Reframe your mindset around sitting and physical activity. View extended sitting as abnormal and regular movement as essential for health and …