According to an article published in 2004 by the Journal of American Medical Association, the real causes of death in the United States are directly and primarily related to our lifestyles. In other words, everything we do (or choose not to do) has an impact on your health status today and will have an impact on your health status tomorrow. It is important to adopt a healthy lifestyles to prevent many diseases. If you want to improve your health, start by considering your eating habits and your physical activity. NUTRITION: NUTRITION: NUTRITION: NUTRITION: A good diet will help you maintain a better health and get the nutrients your body needs to function properly. Make sure to include whole grains and fiber in you diet. Try a variety of vegetables and don’t forget to include them in every meal. Remember to add fruit to your daily diet Be on the look out for seasonal fruits. Use them as part of your meals or as an “in between meals” snack. Calcium from milk and dairy products is essential for your bones. Include them in your diet without forgetting to check the fat content. The protein from meat, poultry and fish is important in a well balance diet. Watch out for saturated fats. Don’t forget to drink water. Water is

Health In Balance

Fulcro Insurance April 2009

In this Issue:

Health Today and Tomorrow

Preventive Screening

Stress and Physical and

Mental Health

Tips to Reduce Your Stress

Visit us in at:

www.fulcroinsurance.com

essential to the digestion and metabolic process. It also helps control appetite, moisturize skin and prevent cramps. PHYSICAL ACTIVITY: PHYSICAL ACTIVITY: PHYSICAL ACTIVITY: PHYSICAL ACTIVITY: Physical activity is beneficial to health. Increase your physical activity level to achieve at least 30 minutes daily. Along with good nutrition, exercising will be the perfect for your health. At home, try to be more active. Make an exercise routine, take time to play with your kids, walk the dog, wash your car, do gardening, dance, etc. At work, don’t park near the entrance: walk. At lunch time walk for 10 minutes , take the stairs instead of the elevator, join the office’s sports team, etc. There are other healthy lifestyle changes you should also consider: • quit smoking • visit your doctor regularly • complete your preventive screening

according to your age and gender • consume alcohol in moderation • practice safety in your vehicle, during

sports and at home

HEALTH TODAY AND TOMORROW

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• Regulates the process of

inflammation in the body

Apart from the benefits; scientist have learned that maintaining high levels of stress, witch produce higher levels of cortisol, may have a negative effect on the body. This continuous state of alertness, due to persistent stress, have been directly

associated with:

• Lack of concentration

• Suppressed functions of the

thyroid

• Glucose imbalance in the blood

stream

• Reduction of the muscle tissue

• Elevated blood pressure

• Reduction of the immune

systems capabilities

• Increase in abdominal fat, and with this, an increase in heart

disease and diabetes

• Depression

• Anxiety disorders

Through out the years, scientist have suspected that high levels of

stress may affect the mental state and physical health of a person. According to a study from the National Institute of Mental Health, scientists have determined the relationship between stress and

health.

When a person is faced with dangerous situation or is in an emergency, the brain starts to produce various substances to help the body react faster and more efficiently. One of these substances is called cortisol. In essence, cortisol is beneficiary for the body. It helps

the body in the following way:

• Metabolizing glucose

• Regulating blood pressure

• Regulating the secretion of

insulin

• Regulating functions of the

immune system

STRESS AND PHYSICAL AND MENTAL HEALTH

HEALTH IN BALANCE / APRIL 2009

PREVENTIVE SCREENINGPREVENTIVE SCREENINGPREVENTIVE SCREENINGPREVENTIVE SCREENING

Preventive screening refers to a group of tests that are intended to find disease before any symptoms begin. These tests may help identify diseases in an early stage, where they are easier to treat or cure. Usually doctors look for the following

conditions:

• Breast cancer and cervical cancer in women

• Colorectal Cancer

• Diabetes

• High blood pressure

• High Cholesterol

• Osteoporosis

• Prostate cancer in men

The type of tests that you need, depends on your age, sex, family history and if you

have risk factors for certain diseases. Talk to your doctor about

preventive screening and ask witch ones are appropriate for you.

TTTTIPSIPSIPSIPS TTTTOOOO RRRREDUCEEDUCEEDUCEEDUCE YYYYOUROUROUROUR SSSSTRESSTRESSTRESSTRESS::::

Organize your timeOrganize your timeOrganize your timeOrganize your time Write a list of your activities and tasks

and organize them in order of importance. Remember that there will be stressful moments. Prepare yourself in advance

for stressful situations like a presentation or a job interview.

Relax using deep breaths Relax using deep breaths Relax using deep breaths Relax using deep breaths

Deep breath may help you relive muscle tension that accumulates in your body.

Relax your muscles Relax your muscles Relax your muscles Relax your muscles

Try stretch exercises or take a hot bath to reduce muscle tension.

ExerciseExerciseExerciseExercise

Physical activity helps reduce stress and muscle tension and is proven to improve

your mood.

Eat a healthy diet Eat a healthy diet Eat a healthy diet Eat a healthy diet Your body need the energy that fruits, vegetables and proteins provide.

Look for helpLook for helpLook for helpLook for help

Choose friends and family that can help you. If necessary, look for additional help;

talk to a trained spiritual leader or call your health professional.

Information obtained from the National Institutes of Mental Health (www.nimh.nih.gov) and the Department of Health and Human Services of the United States .