Making Healthy Choices Deciding to Act If we do not take time to be well, we most assuredly will take time later to be ill. -Jeffrey R. Holland

What healthy choices have you made lately? Prevent illness whenever possible -Jeffrey R. Holland, 2013 What healthy choices have you made lately? After caption goes here Think about it… Up to 40% of annual deaths from each of five leading causes are preventable. Many diseases can be avoided by changing personal behaviors. How healthy you are as you age may depend on choices you make now. Active LDS men live approximately 10 years longer than other US males. Active LDS women live approximately 5 years longer than other US women.

Life expectancy at selected ages Xu, et al., 2014

US TOP 10 CAUSES OF DEATH, 2011-2012 Xu, et al., 2014

Gospel-based Health recommendations obey the Word of Wisdom eat nutritious food exercise regularly control weight get adequate sleep preventative medical care including vaccinations shun substances or practices that abuse their bodies or minds avoid addiction practice good sanitation and hygiene obtain timely medical and dental care cultivate good relationships with family members and others

Choosing Health Preventative Healthcare Chronic Disease Management Eat Healthier Get Active Be Happy Can’t change our genetics, but we can change the expression of our genetics and our behaviors.

Preventative Screening Height and Weight Blood Pressure Vision Hearing Lipid Profile Colorectal Cancer Breast Cancer Cervical Cancer Prostate Cancer Thyroid Diabetes Skin Cancer Preventative Screening Only 25% of adults aged 50 to 64 years are up to date on services. Less than 50% of adults aged 65 years or older are up to date.

Chronic Disease Management Cost of Chronic Disease Heart disease and stroke - $315.4 billion. Cancer - $157 billion. Diabetes - $245 billion. Annual medical costs for obese individuals were $1,429 higher than those of normal weight people. Chronic Disease Management Uncontrolled hypertension, chronic hyperglycemia, and hypercholesterolemia are often “silent” early in the disease course and can cause significant and often irreversible damage before a life-threatening event occurs. Damaging effects of chronic diseases include blindness, kidney failure, heart attack, stroke, poor circulation, chronic wounds, gastroparesis, infection, and increased risk of premature death.

Most Americans eat too much, too fast, and chronically overeat. Drinking 12+oz of soda pop daily increases heart attack and stroke risk by up to 30%. Diet soda doesn’t reduce risk. Eat slowly. It takes about 20 minutes for your brain to get the signal that you’ve eaten enough. Choose foods with a variety of colors, fresh whenever possible. Cooked veggies and fruit lose nutritive value. Eat Healthier Only 25% of adults aged 50 to 64 years are up to date on services. Less than 50% of adults aged 65 years or older are up to date.

Get Active! Regular physical activity reduces health risks. Some activity is better than none. Minimum activity levels a week 2 hours and 30 minutes (150 minutes) moderate-intensity aerobic activity; or 1 hour and 15 minutes (75 minutes) vigorous-intensity aerobic activity; or An equal combination Muscle-strengthening activities that involve all major muscle groups should be performed 2+ days per week. Additional health benefits are realized as a person moves from 2 hours and 30 minutes (150 minutes) a week toward 5 hours (300 minutes) a week. Exercise substantially reduces the risk of many chronic diseases and other adverse health outcomes.

BE HAPPY! "Adam fell that men might be; and men are, that they might have joy.“ 2 Nephi 2:25 Decide you want to be happy. Make positive lifestyle changes Surround yourself with uplifting influences. Seek medical treatment for depression, if needed.

Resources American Heart Association, http://www.heart.org/HEARTORG/GettingHealthy/GettingHealthy_UCM_001078_SubHomePage.jsp Choose my plate. (2013). Retrieved from: http://www.choosemyplate.gov/ LDS Provident Living. (2014). Retrieved from: http://www.providentliving.org/self-reliance/health?lang=eng Office of Disease Prevention and Health Promotion. Retrieved from http://www.health.gov/paguidelines/guidelines/default.aspx#resources

References Xu JQ, Kochanek KD, Murphy SL, Arias E. Mortality in the United States, 2012. NCHS data brief, no 168. Hyattsville, MD: National Center for Health Statistics. 2014. Retrieved from http://www.cdc.gov/nchs/data/databriefs/db168.htm Holland, Jeffrey R. (2013, Oct). Like a broken vessel. Retrieved from https://www.lds.org/general-conference/2013/10/like-a-broken-vessel?lang=eng American Heart Association, http://www.heart.org/HEARTORG/GettingHealthy/GettingHealthy_UCM_001078_SubHomePage.jsp Choose my plate. (2013). Retrieved from: http://www.choosemyplate.gov/ LDS Provident Living. (2014). Retrieved from: http://www.providentliving.org/self-reliance/health?lang=eng Office of Disease Prevention and Health Promotion. Retrieved from http://www.health.gov/paguidelines/guidelines/default.aspx#resources