GALLAGHER MONTHLY HEALTH UPDATES

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Top 10 Health Tips (Vanderbilt University)

• Embrace nutrition basics. Eating right doesn’t have to be complicated. Forget the fad diets and adopt a healthy eating plan including a variety of fruits and vegetables, lean proteins, whole grains, and low-fat dairy.
• Move more. Aim to get at least 150 minutes of moderate activity, such as walking, each week to assist in weight maintenance and overall health.
• Be smoke-free. Make a plan for the challenges you will face and keep trying your best. Seek support and talk to your doctor about medications that can double your chances of quitting for good.
• Schedule sleep. Make sleep a priority to enjoy a more focused, energy-filled lifestyle. Aim for 7-9 hours of sleep each night. Create a relaxing bedtime routine and change your electronic device settings to the “night-shift” mode.
• Prioritize preventive screenings. Many medical conditions can be recognized in the early stages by getting preventive screenings and immunizations. Ask your doctor about what screenings are recommended for you.
• Connect with others. Building a community of people who can help you through life’s ups and downs is a vital step towards happiness and good health. Invest in relationships that provide encouragement and accountability to both parties.
• Stress Less. Gratitude has been shown to lower stress, which prevents many other physical and mental consequences. Instead of focusing on what your body can’t do or how you wish your body looked, try expressing gratitude for where you are now and the opportunity to make improvements.
• Work toward or maintain a healthy weight. If you are overweight, work toward losing 5-7% of your weight to significantly reduce your health risks. Studies show that individuals who track their intake using an app, such as myfitnesspal, lose more weight and keep it off compared to those who don’t track.
• Set SMART goals. General goals such as “exercise more” are not effective. A SMART goal is Specific, Measurable, Action-oriented, Realistic, and Timely. “I will walk 20 minutes over my lunch break on Tuesdays and Thursdays” is a SMART goal.
• Stay positive. Health goals don’t always go as planned. When you face challenges, focus on all of the positive changes you have made, no matter how small they seem. Treat yourself with kindness, like you would a good friend.

P-CCS Top 20 Healthy Workplace Tips

1. Add extra steps to your day, take the stairs instead of the elevator, park further away from the building.

2. Take a five-minute break away from your desk, for every hour you work.

3. Prevent flu this season, wipe down your keyboard, phone, and mouse once a week, wash your hands before you eat. If you feel sick, stay home! Don’t spread contagious illnesses at work.

4. Stay motivated!  Add some inspirational quotes to your workspace, classroom.

5. Throughout your day add mini workouts, try shoulder shrugs, knee raises.

6. During a lunch break, take time to refresh and re-energize, get fresh air, go for a lap around the building.

7. Some healthy snack tips to eat throughout the day, almonds, walnuts, fresh fruit or chopped veggies.

8. Posture is important! Take time to stretch at your desk and make sure to adjust your screen, keyboard, and chair accordingly.

9. Stay organized...make a to-do list for tomorrow at end of your day.

10. Disconnect from technology, don’t check your email after 10 p.m.

11. Keep your meetings positive and emotionally engaged, do a fun team-building exercise before every staff meeting.

12. Try a walking meeting instead of sitting in the conference room.

13. Stay Hydrated - Best source drink water

14. Sleep is important in the healing and repairing of the body, 7-8 hours is best!

15. Eat a nutritious breakfast to start your day, helps prevent fatigue.

16. Set a goal for 10,000 steps a day.

17. Fight fatigue, take time to get some sunshine, bright light helps with alertness.

18. Foster your creativity, challenge yourself to learn a new skill (example: learn to play a musical instrument, sew, draw, paint, start a journal, take a new exercise class).

19. Focus on self-care - do something you enjoy, that makes you happy.

20. Set healthy boundaries, know your limits.