Stress

Stress is a normal physical

response to events that make
you feel threatened or upset your
balance.

Ways to Relieve Stress

Relax: Try yoga, meditation,
breathing techniques, going for a
walk and listening to calming
music.

Medical Check-ups
Make sure you stay healthy by getting the
screenings you need.
WOMEN SPEAK WITH YOUR PCP ABOUT:

Mamograms
BRCA1 & 2 genes
Cervical Cancer (21 yrs +)
Colon Cancer (50 yrs +)
Depression
Diabetes
Hepatitis C Virus
Blood Cholesterol
Blood Pressure (every 2 years)
HIV
Lung Cancer
Overweight and Obesity
Osteoporosis (65 yrs +)
STI

Bi te in to a
He alt hy
Lif es t y le
National Nutrition Month 2015

Exercise: Physical Activity helps

to reduce or prevent the effects of
stress. Endorphins help you to
feel positive and happy. Plus
exercise can help release pentup stress and tension.

Diet: Well-nourished bodies

cope better with stress. Make
sure you have a healthy
breakfast every morning. Reduce
Caffeine and sugar intake. Limit
alcohol and nicotine.

Sleep: Get plenty of sleep!

When you are tired you create
irrational thoughts, leading to
poor decisions throughout your
day.

MEN SPEAK WITH YOUR PCP ABOUT:

Abdominal Aortic Anuerysm (65 yrs +)

Colon Cancer
Depression
Diabetes
Hepatitis C Virus
Blood Cholesterol
Blood Pressure (every 2 years)
HIV
Lung Cancer
Overweight and Obesity

MEN & WOMEN

See your dentist every 6 months for a checkup and cleaning!

Chesapeake Health
Department
Kelly A. Freno

March 13, 2015

Nutrition

Sleep

Eat for the Health of it!

The National Sleep Foundation

recommends 7-9 hours of sleep
for adults.

Healthy Sleep Tips

1. Stick to the same bedtime
and wake times every day.
2. Create a relaxing bedtime
ritual.
3. Avoid napping.
4. Exercise daily.
5. Avoid alcohol, cigarettes or
a heavy evening meal.
6. Create a relaxing sleep
environment.
7. If you cant sleep, go to
another room and do
something relaxing until
you feel tired.

Physical Activity
Keep moving! Adults need 2 .5 hours of
physical activity each week.

Tips for Keeping Active

Choose what you like to do!
Short bursts of activity (a fastpaced walk) are better than no
activity.
Mix it up!
Be ready at any time! Keep
comfy clothes and shoes at your
desk, or in your car.

Sleep Environment

Set bedroom temperature

between 60-67 F.
A quiet room. White
noise can be a sleep aid.
Some scents are more
relaxing than others, try
Lavender.
Make your room dark.
Block brightly glowing
lights from TVs, alarm
clocks or street lamps.
Make your bed, and keep
your bedroom tidy; most
people state they sleep
better in a clean space.

Exercise Suggestions

Join a walking club/ group

Take dance lessons or exercise
classes.
Play with your kids.
Do stretches while watching TV.
Take a walk during coffee breaks.
Lawn/ Garden/ Home care.
Get the whole family involved
(even the dog!).

MyPlate Tips
Focus on fruits
Vary your veggies
Make at least half your
grains whole grains
Go lean with protein
Get your calcium-rich foods

Other Nutrition Tips

Watch your portion sizes.
Monitor your salt intake.
Create weekly menus for
the family and stick to them!
Enjoy and appreciate your
food during mealtimes.
Choose water over other
beverages.
Strive to make better food
choices every day.