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WELLNESS
Health & Wellness Tips

INITIATIVES / WELLNESS / HEALTH & WELLNESS TIPS
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NUTRITION
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Fill half your plate with fruit and vegetables first. Focus on whole grains and lean protein to fill the rest.

Eat a plant-based diet rich in fruits, vegetables, and whole grains; choose foods with healthy fats, like olive and canola oil, nuts and fish higher in omega 3 fatty acids; limit red meat and foods that are high in saturated fat; and avoid foods that contain trans fats.

Drink water and other healthy beverages, and limit sugary drinks and salt.

Know the super foods (nuts, avocados, quinoa) and replace unhealthy items in your diet with them.

Most important of all is keeping calories in check, so you can avoid weight gain, which makes exercise a key partner to a healthy diet.
WATER
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Water is essential to good health. 

To ward off dehydration and make sure your body has the fluids it needs,  make water your beverage of choice.

Simple ways to increase your fluid intake:
  • The basic equation for determining how much water you should drink is by dividing your body weight in half. So, if you weigh 200 pounds, you would need 100 ounces of water per day if you're not doing anything strenuous. If you're working out, hiking, at a high altitude or outdoors a great deal, you're going to need to add to those 100 ounces.

  • Keep a bottle of water with you in your car, at your desk, or in your bag.

  • Replace sugar-sweetened beverages with water or low caloric beverages.

  • Add a lime or lemon wedge to your water. This can help improve the taste and help you drink more water than you usually do.
EXERCISE
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​Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy -
Try these tips to add more activity to your everyday routine, at home, work or at play!

  • Join a walking group in the neighborhood or at a mall.

  • Find a friend or neighbor to exercise with, join an exercise class that is right for you:
     swimming, bowling, tennis, dancing, whatever you most enjoy.

  • Car washing, lawn mowing, dog walking or room tidying - 
     make those chores part of an exercise plan for all the family.

  • Replace a coffee break with a brisk 10-minute walk. 

  • Take part in an exercise program at work.
STRESS REDUCTION
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Learn to relax and stress less.
Stress can damage long term health and trigger or aggravate existing disease.

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds. Prolonged stress is harmful to the body and can worsen pre-existing conditions, such as asthma. It can also lead to a number of health problems, such as, hypertension, diabetes and heart disease.

Ways to reduce stress:
  • Yoga                    • Deep Breathing            • Meditation        • Tai Chi         


Too much stress can:
  • Suppress your immune system
  • Increase your blood pressure  and increase your risk for heart attack, stroke, arrhythmias and sudden death
  • Decrease wound healing
  • Cause digestive disorders
  • Can worsen asthma, liver disease and the list goes on….
ASSESS YOUR HEALTH
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Know Your ABC's - such as blood pressure, cholesterol (including LDL & DHL) and Hemoglobin AIC (indicator of blood sugar)

How is your weight? Determine your BMI and waist circumference.
BMI is calculated based on a person's height and weight. A BMI of 18.5 - 24.5 is considered healthy, 25 - 29 overweight, 30 or greater obese. Desired waist circumference is calculated by height in inches divided by 2. (Ex., A woman who is 5'4" should have a waist circumference no greater than 32 inches.)
Calculate your BMI here

Stay up to date with your screenings and vaccinations.

Do you use tobacco? If yes, come up with a plan to quit.  
   
Do you get enough exercise? ACSM recommends 150mins of moderate to vigorous activity per week.  ​
MEDITATION
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Defined as a state of relaxed concentrated attention on some object, a mantra or one’s breathe.
State experienced where the mind is free of thought and liberated from restlessness. 
A state of inner peace, calmness and harmony with oneself and the environment. 

Deep breathing is the simplest path to inner calm. Can be done anywhere, even for 5-10 minutes.
Breathing is controlled by the voluntary and involuntary nervous system forming a bridge between the inner and outer self.

Learn belly breathing
Place hand on belly button feeling it rise with inspiration and pushing it in with expiration.
FOR PARENTS
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​Lead by example:

• Change the dynamics of the household

• Go shopping together and shop from a list

• Read food labels and teach your children to do the same.

• Cook together

• Look for shortcuts to simplify meals

• Adapt to the seasons

• Exercise together

• Stop bringing junk food to the house!
ZIKA VIRUS
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Most people do not need to get tested for Zika Virus, even if they traveled to a place where Zika is spreading.

Contact a health care provider to discuss Zika testing if:
 
    • You are pregnant and spent time in a Zika-affected area while pregnant.


     • You are pregnant and, while pregnant had condomless vaginal, anal or oral sex with a man who
        spent time in a Zika-affected area. 


 
What you need to know

     • While the mosquito that transmits Zika is not in NYC, it has a relative in the area;
        as of now, that mosquito is not thought to be a good transmitter of the virus.


     • The recommendation is that pregnant women and women of reproductive age should not travel to
        countries that have Zika.


     • Men should wait at least 2 months before having sex without a condom;
        women should be tested if they want to get pregnant and wait at least 2 months from exposure to conceive.

 
To learn more about Zika Virus, please visit nyc.gov/health/zika
MEN'S HEALTH
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​Men are often reluctant to go to the doctor, even when they are sick, unless it is an emergency, and even then it can be a struggle.  The reality is that annual checkups play an important role in a man’s long-term health. Regular screenings can provide an important look into a man’s health and can detect and even prevent certain diseases before symptoms are event present. Yearly screenings are well worth the time and effort if they can help you decrease your risk of fairly common diseases that could result in serious illness or death. 

Men statistically have shorter life spans than women and are also, perhaps not coincidentally, less likely to have visited a doctor within the past year. That does not mean that men must accept declining health as a certainty.  Actively maintaining healthy lifestyles, which includes regular doctor visits, can improve quality of life, and even possibly extend life expectancy by detecting and attacking disease before serious harm can be done.

​KNOW YOUR NUMBERS, GUYS

Taking control of your health may sound daunting, but it doesn’t have to be. It’s important to KNOW YOUR ABCs.  Your doctor can tell you, based on family history and other factors, if you need to be screened for Cancers specific to men, like prostate or testicular cancer, as well as skin, colorectal, and other types of cancers. Dental and eye exams are also vital for long-term health, vitality and quality of life. Some tests may seem uncomfortable or embarrassing, but is one day out of the year worth compromising your long-term health?

The chart below clearly states when screenings are needed, so check it out- or print and keep a copy close at hand. To keep it simple, make all of your annual appointments at the same time each year, so you won’t forget and can get them all over with relatively easily.
DOWNLOAD THE MENS HEALTH CHART
WOMEN'S HEALTH
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TIPS FOR WOMEN'S HEART HEALTH
KNOW YOUR NUMBERS, LADIES
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Taking control of your health may sound daunting, but it doesn’t have to be. It’s important to KNOW YOUR ABCs.  Your doctor can tell you, based on family history and other factors, if you need to be screened for cancers specific to women, as well as skin, colorectal, and other types of cancers. Dental and eye exams are also vital for long-term health, vitality and quality of life. Some tests may seem uncomfortable or embarrassing, but is one day out of the year worth compromising your long-term health?

The chart below clearly states when screenings are needed, so check it out- or print and keep a copy close at hand. To keep it simple, make all of your annual appointments at the same time each year, so you won’t forget and can get them all over with relatively easily.
DOWNLOAD THE WOMEN'S SCREENING CHART
Some health issues that are common to both men and women affect women differently. Although the symptoms may be similar, the effects of the condition and the care necessary can differ significantly for women.

Several health issues and their effects on women are listed below.

Breast Cancer 
Some of these conditions might affect women differently than men.  Almost 12 percent of women in the United States are at risk of developing breast cancer during their lifetime. Male breast cancer accounts for less than 1 percent of existing breast cancer cases.

Alcohol Abuse
As many as 5.3 million women in the United States abuse alcohol, putting their health, safety and general well-being at risk. While men are more likely to become dependent on, or addicted to, alcohol than women are throughout their lifetime, the health effects of alcohol abuse and alcoholism (when someone shows signs of addiction to alcohol) are more serious in women. These health effects include an increased risk for breast cancer, heart disease and fetal alcohol syndrome, in which infants born to mothers who drank during pregnancy suffer brain damage and learning difficulties.

Heart Disease
Heart disease is the leading cause of death for women in the United States. Although heart disease is also the leading cause of death for men in the United States, women are more likely to die following a heart attack than men are. In addition, women are more likely than men are to experience delays in emergency care and to have treatment to control their cholesterol levels.

Mental Health
Women are more likely to show signs of depression and anxiety than men are. Depression is the most common women’s mental health problem, and more women than men are diagnosed with depression each year.

Osteoarthritis
Osteoarthritis is the most common form of arthritis. It causes joint pain, stiffness, and swelling. Arthritis is the leading cause of physical disability in the United States. The condition affects almost 27 million people, and affects more women than men. 

Sexually Transmitted Diseases/Infections (STDs/STIs) 
The effect of STDs/STIs on women can be more serious than on men. STDs/STIs often go untreated in women because symptoms are less obvious than in men or are more likely to be confused with another less serious condition, such as a yeast infection.
Learn more

Stress
According to a recent survey by the American Psychological Association, stress is on the rise for women. Women are more likely to report having stress, and almost 50 percent of the women in the survey, compared to 39 percent of the men, reported that their stress had increased over the past five years. Stress also has unique effects on women. A recent NICHD study found that stress might reduce a woman’s chance of becoming pregnant. 
Learn more

Stroke
More women than men suffer a stroke each year. Although many of the risk factors for stroke are the same for men and women, including a family history of stroke, high blood pressure and high cholesterol, some risk factors are unique to women. These include:
• Taking birth control pills 
• Being pregnant 
• Using hormone replacement therapy, a combined hormone therapy of progestin and estrogen designed to relieve menopausal symptoms 
• Having frequent migraine headaches 
• Having a thick waist (larger than 35.2 inches), particularly if post-menopausal, and high triglyceride (blood fat) levels 
 
Urinary Tract Health
Women are more likely than men are to experience urinary tract problems. For example, urinary incontinence affects twice as many women as men due to the way the female urinary tract is structured.
Learn more

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Leading causes of death in females for 2013:
ALL FEMALE, ALL AGES
1)    Heart Disease
2)    Cancer
3)    Chronic Lower Respiratory Diseases
4)    Stroke
5)    Alzheimer's Disease
6)    Unintentional Injuries
7)    Diabetes
8)    Influenza and Pneumonia
9)    Kidney Disease
10) Septicemia

The Top 10 causes of death in women -  CDC 2013
PERCENT
22.4
21.5
6.1
5.8
4.6
3.8
2.8
2.3
1.8
1.6
beat the heat
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As temperatures rise, it’s important to protect yourself and help others who may be at increased risk from the heat, including vulnerable individuals such as seniors and those with chronic health problems. When possible, use air conditioning to stay cool, go to a place that has air conditioning if it is not available at home, drink water at regular intervals, and limit strenuous activity, especially during the hottest parts of the day.
  
To help New Yorkers beat the heat, New York City will open cooling centers are often opened at senior centers, NYCHA facilities, and parks. Call 311 or go to nyc.gov/oem to find the nearest center, including accessible facilities.
 
 
CHECK ON THOSE PARTICULARLY VULNERABLE TO THE HEAT:
  • A small but crucial gesture can help ensure that we all have a safe and healthy summer: Get to know your neighbors, and contact neighbors and relatives – in person or by phone – at least twice a day during heat waves.
  • Pay special attention to the elderly, the very young, and anyone with a pre-existing medical condition. New Yorkers should check in on older neighbors who may be isolated from friends and family.
  • The Department of Homeless Services has issued a Code Red Alert and has enhanced outreach. Single adults can present to any shelter to seek refuge from the heat. Transportation is also available to cooling centers via DHS outreach teams, which are checking on vulnerable, at-risk clients with greater frequency.
  • The Department for the Aging has opened senior centers as cooling centers, and home care agencies are on the lookout for clients who may need assistance. Case management agencies are also calling through home-bound seniors. Visit nyc.gov/oem for the nearest cooling center.
  • Air conditioning is the best way to keep cool when it is hot outside, but some people do not have an air conditioner or do not turn it on when they need it. Encourage them to use air conditioning. Help them get to an air-conditioned place if they cannot stay cool at home. Make sure they are drinking enough water.
 
ADDITIONAL HEALTH AND SAFETY TIPS FOR PROTECTION AGAINST THE HEAT:
 
  • Stay out of the sun and avoid extreme temperature changes.
  • Wear lightweight, light-colored clothing.
  • Drink fluids, particularly water, even if you do not feel thirsty. Your body needs water to keep cool. Those on fluid-restricted diets or taking diuretics should first consult their physician.
  • Water is the safest liquid to drink during heat emergencies. Avoid beverages containing alcohol and/or caffeine.
  • Eat small, frequent meals.
  • Avoid strenuous activity, especially during the sun’s peak hours: 11 am to 4 pm. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4 am and 7 am.
  • If possible, go to an air-conditioned building for several hours during the hottest parts of the day.
  • Cool down with a cool bath or shower.
  • Participate in activities that will keep you cool, such as going to the movies, shopping at a mall, or swimming at a pool or beach.
  • Cover all exposed skin with an SPF sunscreen (15 or above) and wear a wide-brimmed hat to protect your face and head.
  • Never leave your children or pets in the car.
 
For more information, visit nyc.gov/health/heathealth.
 

FACTS ABOUT HEAT ILLNESS:

 
Heat illness is serious. Prolonged exposure to the heat can be harmful and potentially fatal. The added stress caused by heat can also aggravate heart or lung disease even without symptoms of heat illness. The risk for getting sick during a heat wave is increased for people who:
  • Do not have or do not use air conditioning
  • Are age 65 or older
  • Have chronic medical or mental health conditions
  • Take certain medications, which can disrupt the regulation of body temperature
  • Are confined to their beds, have trouble with being mobile, or are unable to leave their homes
  • Are overweight
  • Consume alcohol or illegal drugs
 
Know the warning signs of heat stress. If you or someone you know feels weak or faint, go to a cool place and drink water. If there is no improvement, call a doctor or 911.
 
Call 911 immediately if you have, or someone you know has:
  • Hot dry skin OR cold clammy skin
  • Trouble breathing
  • Rapid heartbeat
  • Confusion, disorientation, or dizziness
  • Nausea and vomiting
 

IMPROPER FIRE HYDRANT USE:
 
The improper opening of fire hydrants wastes 1,000 gallons of water per minute, causes flooding on city streets, and can lower water pressure to dangerous levels and hamper the ability of FDNY to fight fire safely and quickly.
 
Properly used “spray caps” reduce hydrant output to a safe 25 gallons per minute while still providing relief from the heat. To obtain a spray cap, an adult 18 years or older with proper identification can go to his or her local firehouse and request one.
 
ENERGY-SAVING TIPS:
 
During periods of intense electrical usage, such as on hot, humid days, it is important to conserve energy as much as possible to avoid brownouts and other electrical disruptions. While diminishing your power usage may seem like an inconvenience, your cooperation will help to ensure that utilities are able to continue to provide uninterrupted electrical service to you and your neighbors.
  • Set air conditioners at 78 degrees Fahrenheit. A 75º F setting uses 18 percent more electricity and a 72º F setting uses 39 percent more electricity. This setting allows for sufficient cooling while still conserving electrical power.
  • Use an air conditioner only when home. If you want to cool your room before you arrive home, use a timer to have it come on no more than one-half hour before you arrive.
 
For more information on coping with the heat, visit: www.nyc.gov/beattheheat or view NYC Emergency Management’s Beat the Heat video here.
MISC.
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Health is a state of physical, mental and emotional well being.

Health is not absence of disease. Disease is absence of health,
and health involves happiness and intelligence in every cell of the body. 

Inside each of us is the perfect health – we just have to find it.

Strong ties with friends and family bolster immunity, improve mental health, improve recovery and extend life.

Spend your days doing what you enjoy.  Pursue interests and hobbies.

Connect with your spirituality.  Express your creativity.
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