Your Healthiest Self: Wellness Toolkits

HEALTH & WELLNESS

Each person’s “healthiest self” is different. We have different bodies, minds, living situations, and people influencing our lives. Each area can impact your overall health. This means we each have a unique set of health needs. Use NIH Wellness Toolkits to find ways to improve your well-being in any area you’d like. For more wellness details, go to nih.gov/wellnesstoolkits.

Your Surroundings

What surrounds you each day in your home, work, or neighborhood and the resources available to you can affect your health. Here are some tips to make your environment safer:

MAKE YOUR HOME HEALTHIER Take a look around your home. Do you know what’s in your household goods and products? Some chemicals can harm your health if too much gets into your body. Becoming aware of potentially harmful substances and clearing them out can help keep you healthy.

To reduce toxic substances in your home:

□ Clean with non-toxic products. □ Dust using a damp rag. □ Use a wet mop to clean floors. □ Vacuum with a HEPA filter. □ Open a window or use a fan to improve air circulation when you’re cleaning. □ Have a good ventilation system. □ Wash your hands often.

REDUCE YOUR ALLERGIES A change in season can brighten your days with vibrant new colors. But blooming flowers and falling leaves can usher in more than beautiful backdrops. Airborne substances that irritate your nose can blow in with the weather. When sneezing, itchy eyes, or a runny nose suddenly appears, allergies may be to blame.

To reduce allergies:

□ Avoid going outdoors when you’re having allergies. □ If you go outside, wash your hair and clothing when you come in. □ Keep humidity levels low in the home. □ Avoid upholstered furniture and carpets. □ Wash your bedding in hot water once a week. □ Vacuum the floors once a week. □ Talk with your doctor about medications and shots. GUARD AGAINST COLD WEATHER The frosty air of winter can be invigorating. But cold air can also pose threats to your health, whether you’re indoors or outside. Learn to recognize the signs of your body temp dropping too low, and take steps to keep yourself and your family warm and safe during the chilly season.

To guard against the cold:

□ Dress in layers. □ Cover up with blankets. □ Wear a jacket with a water- and windproof outer shell. □ To keep warm at home, wear socks, slippers, and a hat. □ Set your heat at 68° or higher when it’s cold outside. To save on heating bills, close off rooms you’re not using. □ If you need help paying your heating bills, you may qualify for an energy assistance program.

AIR QUALITY AND YOUR HEALTH The combination of high temperatures, pollution, and airborne particles can brew up an unhealthful mixture in the air, just waiting to enter your lungs. This can make it hard to breathe and sap your energy. But air pollution can also occur inside—in homes, offices, or even schools. If you’re regularly exposed to high levels of unhealthy air, the health consequences can linger for months or years.

To reduce the effects of poor quality air:

□ Avoid outdoor activities in the afternoons on warmer days, when the risk of air pollution is highest. □ Avoid strenuous outdoor activities if the air is polluted.

Check your region’s air quality index at airnow.gov. □ Reduce pollutants in your home. Don’t let anyone smoke in your home. Avoid burning candles, incense, or wood fires. Run fans or open a window when cooking. Use a vacuum with a HEPA filter.

Your Feelings

Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times. Here are tips for improving your emotional health:

BRIGHTEN YOUR OUTLOOK People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.

To develop a more positive mindset:

□ Remember your good deeds. □ Forgive yourself. □ Practice gratitude. Create positive emotions by being thankful every day. □ Spend more time with your friends. □ Explore your beliefs about meaning and purpose of life. □ Develop healthy physical habits. GET QUALITY SLEEP To fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes, and focus better. Take steps to make sure you regularly get a good night’s sleep.

To get better quality sleep:

□ Go to bed and get up each day at the same time. □ Sleep in a dark, quiet place. □ Exercise daily. □ Limit the use of electronics. □ Relax before bedtime. □ Avoid alcohol before bedtime and stimulants like caffeine or nicotine. □ Consult a health care professional if you have ongoing sleep problems.

COPE WITH LOSS When someone you love dies, your world changes. There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times.

To help cope with loss:

□ Take care of yourself. □ Talk to a caring friend. □ Try not to make any major changes right away. □ Join a grief support group. □ Consider professional support. □ Talk to your doctor if you’re having trouble with everyday activities. □ Be patient. Mourning takes time.

STRENGTHEN SOCIAL CONNECTIONS Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.

To build healthy support systems:

□ Build strong relationships with your kids. □ Get active and share good habits with family and friends. □ If you’re a family caregiver, ask for help from others. □ Join a group focused on a favorite hobby, such as reading, hiking, or painting. □ Take a class to learn something new. □ Volunteer for things you care about in your community, like a community garden, school, library, or place of worship. □ Travel to different places and meet new people.

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Your Body

Positive physical health habits can help decrease your stress, lower your risk of disease, and increase your energy. Here are tips for improving your physical health:

GET ACTIVE Sedentary behavior has been linked to many medical problems. Moving more and sitting less can have major health benefits. Experts recommend adults get at least 150 minutes of moderate physical activity a week. You can benefit from even a little activity at a time. Every minute counts when it comes to movement.

To increase your activity:

□ Take the stairs instead of the elevator. □ Walk on a treadmill while watching TV or stand while using your computer. □ Try an online exercise class to stay active from home. □ Set an alarm to go off every hour as a reminder to move around. □ Have small weights in your office or home for doing arm exercises. □ Take a walk on your lunch breaks.

FIND A HEALTHY WEIGHT Keeping your body at a healthy weight may help you lower your risk of heart disease, type 2 diabetes, and certain types of cancer that can result from being overweight or obese. Take charge of your weight and your health.

To reach your weight loss goals:

□ Eat smaller portions. □ Eat colorful vegetables each day. □ Choose whole grains. □ Go easy on sugar, fats, and oils. □ Stick with activities you enjoy. □ Go for a brisk walk, ride a bike, or do some gardening. □ Do strengthening activities. □ Get active for just 10 minutes, several times a day.

Every little bit counts! □ Keep a food and physical activity diary. □ Be realistic and aim for slow, modest weight loss. EAT A HEALTHY DIET We make dozens of decisions every day. When it comes to deciding what to eat and feed our families, it can be a lot easier than you might think to make smart choices. A healthy eating plan not only limits unhealthy foods, but also includes a variety of healthy foods. Find out which foods to add to your diet and which to avoid.

To eat a healthier diet:

□ Eat a variety of foods—vegetables, fruits, whole grains, beans, nuts, seeds, lean meat, seafood, eggs, milk, yogurt, and cheese. □ Limit foods low in vitamins and minerals. □ Cut down on sugar. □ Replace saturated fats in your diet with unsaturated fats. Use vegetable oils instead of butter, meat fats, or shortening. □ Get more fiber. □ Choose more complex carbs, like whole grain breads, starchy vegetables, or legumes. □ Watch out for foods high in salt.

BUILD HEALTHY HABITS We know that making healthy choices can help us feel better and live longer. Maybe you’ve already tried to eat better, get more exercise or sleep, quit smoking, or reduce stress. It’s not easy. But research shows how you can boost your ability to create and sustain a healthy lifestyle.

To build healthy habits:

□ Plan. Set realistic goals. □ Change your surroundings. Remove temptations. □ Ask for support. □ Fill your time with healthy activities. □ Track your progress. □ Imagine the future. □ Reward yourself. □ Be patient. Improvement takes time, and setbacks happen. Focus on progress, not perfection.

Your Relationships

Positive social habits can help you build support systems and stay healthier mentally and physically. Here are some tips for connecting with others:

GET ACTIVE TOGETHER Where you live, work, or go to school can have a big impact on how much you move and even how much you weigh. Being active with others in your community can have a positive effect on your health habits and create opportunities to connect. You can help your community create ways to encourage more physical activity.

To help make a more active community:

□ Start a walking group with friends. □ Drive the speed limit and yield to people who walk. □ Consider joining an exercise group. □ Participate in local planning efforts to develop walking paths, sidewalks, and bike paths. □ Try different activities!

BUILD HEALTHY RELATIONSHIPS Strong, healthy relationships are important throughout your life. They can impact your mental and physical wellbeing. As a child you learn the social skills you need to form and maintain relationships with others. But at any age you can learn ways to improve your relationships. It’s important to know what a healthy relationship looks like and how to keep your connections supportive.

To build healthy relationships:

□ Share your feelings honestly. □ Ask for what you need from others. □ Listen to others without judgment or blame. Be caring and empathetic. □ Disagree with others respectfully. Conflicts should not turn into personal attacks. □ Avoid being overly critical, angry outbursts, and violent behavior. □ Expect others to treat you with respect and honesty. □ Compromise. Try to come to agreements that work for everyone. □ Protect yourself from violent and abusive people. Set boundaries with others. Decide what you are and aren’t willing to do. It’s okay to say no. □ Learn the differences between healthy, unhealthy, and abusive ways of relating to others. Visit thehotline.org/ healthy-relationships/relationshipspectrum. MAKE CONNECTIONS Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health. Whether with family, friends, neighbors, romantic partners, or others, social connections can influence our biology and well-being. Look for ways to get involved with others.

To find new social connections:

□ Join a group focused on a favorite hobby. □ Take a class to try something new. □ Try yoga, tai chi, or another new physical activity. □ Join a choral group, theater troupe, band, or orchestra. □ Help at a community garden or park. □ Volunteer at a school, library, or hospital. □ Participate in neighborhood events. □ Join a local community group. □ Travel to different places and meet new people.

CARE FOR YOURSELF WHILE CARING FOR OTHERS Many of us will end up becoming a caregiver at some point in our lives. The stress and strain of caregiving can take a toll on your health. It’s important to find ways to care for your health while caring for others. Depending on your circumstances, some self-care strategies may be more difficult to carry out than others. Choose ones that work for you.

To take care of yourself while caring for others:

□ Make to-do lists, and set a daily routine. □ Ask for help. Make a list of ways others can help. For instance, someone might sit with the person while you do errands. □ Try to take breaks each day. □ Keep up with your hobbies and interests when you can. □ Join a caregiver support group. □ Eat healthy foods, and exercise as often as you can. □ Build your caregiver skills. Some hospitals offer classes on how to care for someone with an injury or illness.

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Your Disease Defense

Health screenings, vaccines, and guarding yourself from germs and bugs can help keep you feeling your best. Here are tips to help you better prevent diseases:

GET SCREENED FOR DISEASES Some screenings can reduce your risk of dying from a disease. But sometimes, experts say, a test may cause more harm than good. Before you get a test, talk with your doctor about the possible benefits and harms to help you decide what’s best for your health.

To learn about screening tests, ask your doctor:

□ What’s my chance of dying of the condition with and without a screening? □ What are the harms of the test? □ How likely are false results? □ What are possible harms of the test? □ What’s the chance of finding a disease that woudn’t have caused a problem? □ How effective are the treatment options? □ What are other ways to decrease my risk?

GUARD AGAINST GERMS For nearly a century, bacteria-fighting drugs known as antibiotics have helped to control and destroy many of the harmful bacteria that can make us sick. But these drugs don’t work at all against viruses, such as those that cause colds or flu. Learn how to protect yourself against germs in the environment.

To block harmful germs:

□ Wash your hands often. □ If you’re sick, make sure your doctor has a clear understanding of your symptoms. □ If antibiotics are needed, take the full course exactly as directed. □ Maintain a healthy lifestyle—including proper diet, exercise, and good hygiene.

Learn more about SourcePoint's services and programs that may help you improve your wellness as you age at MySourcePoint.org. PROTECT YOUR BODY’S BACTERIA Microscopic creatures—including bacteria, fungi, and viruses—can make you ill. But what you may not realize is that trillions of microbes are living in and on your body right now. Most don’t harm you at all. We tend to focus on destroying bad microbes. But taking care of good ones may be even more important.

To protect good microbes:

□ Eat a diet high in fiber. Fiber is found in fruits, vegetables, and whole grains. □ Limit foods that can hurt your gut microbes, including sugar and fatty foods. □ Know when to wash your hands, like when preparing food and before eating. □ Use hand sanitizer (at least 60% alcohol) when you can’t use soap and water. □ Avoid antibacterial soaps and other products. □ Be wary of “probiotics.” Many are untested.

PROTECT YOURSELF AND EVERYONE ELSE We share more than food and culture within our homes and communities. We can also spread disease. Luckily, we live in a time when vaccines can protect us from many of the most serious illnesses. Staying current on your shots helps you—and your neighbors—avoid getting and spreading disease.

To stay up-to-date, check on shots for:

□ Bacterial meningitis □ Chickenpox □ Diphtheria □ Haemophilus influenzae type b □ Hepatitis A and B □ Cervical & other cancers caused by HPV □ Influenza (flu) □ Measles, Mumps, and Rubella □ Pertussis (whooping cough) □ Pneumococcal pneumonia □ Rotavirus diarrhea □ Shingles □ Tetanus

Mindfulness

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Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing or sensations in your body. If your mind wanders—like thoughts popping in about things you need to do—you try to return your mind to the present moment. But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others.

Health Benefits of Mindfulness

Studies suggest that focusing on the present can have a positive impact on health and well-being. Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain. “For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev Schuman-Olivier of Harvard University. One of the first mindfulnessbased therapies was used for depression. Many studies have shown that it can be effective for some people. Mindfulness appears to help with depression in two ways. First, it helps you develop the ability to stay grounded in the present, explains Dr. Sona Dimidjian of the University of Colorado Boulder. She studies the use of mindfulness-based treatments to prevent relapse of depression, including among pregnant women. With depression, “your attention can get hijacked into the past or future,” she explains. You spend time focusing on past negative experiences or worrying about things to come. Second, mindfulness can help you “de-center” from such thoughts. “It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream,” Dimidjian says. “Developing the skill of mindfulness can help stop you from being pulled into any one thought and carried down the stream. People often experience thoughts like, ‘nothing ever works out for me,’ or ‘it’s always going to be this way.' Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.” Researchers are now studying whether mindfulness training can help with a variety of other conditions, including PTSD, eating disorders, and addiction. Schuman-Olivier is looking at whether mindfulness can help reduce anxiety among people being treated for opioid use. This could help prevent relapse.

Developing Healthy Habits

Being mindful may also help you make healthier choices. Loucks’ team at Brown created an eight-week mindfulness program for people with high blood pressure. They studied whether the program increased participants’ awareness of their habits. This included how they ate. The study found participants chose a healthier diet after taking the course. You can bring mindfulness to your eating habits, too. Studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food. This body awareness seems to be one part of how mindfulness helps people adopt healthier habits. If you’ve just eaten a jelly donut, you may be more likely to notice an unpleasant sugar crash, Loucks explains. Remembering this can help you make better food choices in the future.

This goes for positive feelings, too. “With physical activity, just about everybody feels better afterwards. So, with mindfulness training we’re aware of it improving our mood... See MOOD on page 14

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From page 13

"and then we can use that reward to actually train ourselves,” Loucks says. Mindfulness may also help with setting a goal. “We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen,” Loucks explains.

Learning to be Mindful

If you want to practice mindfulness, there are many online programs and apps. But they’re not all created equal. Experts suggest looking for resources from medical schools and universities. Check to see if they’re evidence-based. Dimidjian’s team developed an eightweek self-guided online mindfulness program. Her studies showed that the program helped reduce symptoms of depression more than a standard treatment alone.

“If you end up having difficulty with an app, though, don’t take it personally or think that you’re somehow bad at mindfulness, or it’s not meant for you,” Schuman-Olivier says. You can also try finding a teacher or someone with the skills to guide you in mindfulness training. And just like any skill, mindfulness takes practice. “Just because something is simple, doesn’t mean that it’s easy,” Dimidjian says. Mental training can take time and dedication. Aim for a few minutes of mindfulness each day to start. A body scan meditation can be a good way to connect with your body. It helps make you aware of how your body feels as you mentally scan from head to toe. Start in a comfortable position with your eyes closed. Take several deep breaths. Then, notice your feet. How do they feel? Let your scan travel up your body— legs, stomach, arms, hands, neck, and finally, head. Notice any sensations or discomfort. Try not to change or judge these feelings—you’re simply checking in. Doing body scans on a regular basis can help increase mindfulness. For more tips on practicing mindfulness, see the helpful boxes on the next page. Source: NIH News in Health. Read more at newsinhealth.nih.gov.

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Depression Bipolar Disorder Anxiety OCD Depression Schizophrenia Anxiety Panic Disorder Depression PTSD Anxiety 1 in 3 people report symptoms of Anxiety and Depression. You Are Not Alone.

Anxiety Bipolar Disorder Depression OCD Anxiety Schizophrenia Depression Panic Disorder Anxiety PTSD Depression

Being Mindful

Becoming more mindful requires practice. Here are some tips to help you get started: Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often. Enjoy a stroll. As you walk, pay attention to your breath and the sights and sounds around you. If thoughts and worries enter your mind, note them but then return to the present. Practice mindful eating. Be aware of taste, textures, and flavors in each bite. Listen to when your body is hungry and full. Do a body scan. Bring your attention to how each part of your body is feeling. This can help you connect with your body. Find mindfulness resources including online programs and teacher-guided practices. Mindful.org and umsystem.edu/totalrewards/wellness/mindfulness are good places to start.

Managing Stress

Be observant. Recognize signs of excessive stress. These include difficulty sleeping, being easily angered or irritable, feeling depressed, and low energy. Exercise regularly. Just 30 minutes per day of walking can help boost your mood and reduce stress.

Schedule regular times for a

relaxing activity. Activities that use mindfulness or breathing exercises, such as meditation, yoga, or tai chi, may help. Get enough sleep. Adults need about 7 or more hours of sleep per night. Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Build a social support network. Stay connected with people who can provide emotional support. Show compassion for yourself. Note what you’ve accomplished at the end of the day, not what you’ve failed to do. Seek help. Talk to a health care provider if you feel unable to cope, have suicidal thoughts, or use drugs or alcohol to cope. If you or someone you know is in crisis, call the National Suicide Prevention Lifeline at 800-273TALK. Or text “HOME” to the Crisis Text Line at 741741.

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