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Has "one small change" really made a difference in your life? Tell us about it!

           

Taking a Pledge is the first step on an important journey to better health!

Check out this month's featured pledges below and look for more information on health topics that are important to you!

 






Cervical Cancer & HPV
I pledge to have routine cervical cancer screenings such as Pap tests
I pledge to talk to my daughter's doctor about ways to help prevent cervical cancer and other diseases caused by human papillomavirus (HPV)
I pledge to tell my family and friends what I learned about cervical cancer and human papillomavirus (HPV)

 

I'll exercise for 30 minutes on most days to improve my heart health.
I'll use a sunscreen or foundation with SPF 15 everyday!
I'll check my car's tire pressure and oil level each week.
I'll recognize the heart attack symptoms women experience.
I'll join a yoga class to help manage stress.

 
 
Balancing Stress
I'll take 10 minutes per day just for me for relaxation. I'll breathe deeply, close my eyes and visualize a peaceful place.
Once per week I'll take 1 hour to relax to combat stress. I'll take a bubble bath, listen to relaxing music, or take a walk.
Experts know the most effective stress reduction activity is exercise. I pledge to incorporate at least 30 minutes of vigorous activity into each day - 10 minutes at a time!

Car Care & Safety
I'll buckle up everytime I drive - even on short trips! Most car crash fatalities occur within 25 miles of home and at speeds less than 40 miles per hour.
For maximum safety, other driver's need to see me. I'll use my headlights - even during the day.
Children's car seats must be installed correctly to perform. Every week, I'll check the seat belts and buckles that keep my child's car seat secure.
I will check my vehicle's fluid levels each weekend and maintain them - including oil, transmission fluid & washer fluid.
I'll read my owner's manual for important maintenance steps and compare it to my car's mileage.
Tire rotation plays an important part in vehicle performance and gas mileage. I'll rotate my tires every 5,000 miles.
For winter safety, I'll keep an ice and snow scraper and a de-icer kit on hand.
I'll assemble and keep a safety kit in my vehicle in case my car breaks down - a charged mobile phone, blanket, gloves, flashlight with fresh batteries, sand or kitty litter, and fresh first-aid supplies.
I'll determine the correct air pressure for my vehicle's tires and check all 4 every week.
I'll keep receipts and accurate records of my maintenance work performed on my car.

Colds & Allergies
I pledge to do a thorough spring cleaning to eliminate mold and dust that collects on windows, book shelves and air conditioning vents during the winter.
I pledge to take my allergy medication at least 30 minutes prior to outdoor activity for best results.
I pledge to consult with an allergist/immunologist regularly to ensure my medications are effective and manage any medication reactions that might result.
I pledge to protect myself from allergens by wearing a filter mask while mowing the lawn or gardening.

Cough & Cold Prevention
To stop the spread of cold viruses, I'll keep an instant hand sanitizer at home and at work.
I'll wash my hands frequently throughout the day - everyday.
I'll cover my mouth and nose when I sneeze or cough, and teach my children to do the same.
I'll drink plenty of fluids throughout the cough and cold season.

Exercise!
I'll set an attainable exercise goal. Consider one goal to either lose weight, increase flexibility, or tone muscle.
I'll begin strength training to lose fat and obtain a leaner, healthier body.
I'll begin to gently stretch my body each day to increase flexibility, balance and prevent injuries.
I'll make warming-up and cooling-down part of my exercise regimen to prevent strained muscles.
I'll walk 30 minutes per day, 3 times per week to decrease my risk for heart disease, stroke, and diabetes.
I'll spice up my exercise regimen with gardening and walking up stairs. Both are efficient calorie-burners and engage small and large muscle groups.
I'll learn to use exercise bands for a convenient at-home workout to sculpt my body and maintain bone density.
Walk right past the elevator and take the steps!
I'll manage stress by moving my muscles. When I'm in a stressful situation I'll take a walk and use an exercise tube for 5 minutes for strength training and stretching.
I’ll stick to my new exercise regimen. Research shows exercise is the one thing to counteract the effects of stress on the body.

Eye Health
I'll look away from the computer screen regularly to rest my eyes.
I'll wear sunglasses on all sunny days in the summer and during winter too.
I'll clean contact lenses regularly and discard old temporary lenses

Handling Holiday Stress
I'll create a budget for gift giving - and I'll stick to it!
I'll exercise for 30 minutes at least 3 times per week during the holiday seasons to manage stress.
I'll call a friend or relative and plan a relaxing hour for a quiet visit to renew my friendships

Healthy Eating
I'll count the grams of sugar in everything I eat
I'll eat the recommended 20 to 35 grams of fiber daily by choosing fruits (apples, pear, and citrus) plus vegetables and grains (nuts, brown rice, oat bran).
Brightly colored fruits and vegetables are loaded with vitamins and antioxidants. I'll select bright blueberries, luscious red strawberries, shiny and leafy greens, yellow, red and orange peppers.
Since color = nutrition, I'll make my plate colorful with fresh fruits and cut veggies at home and work.
I'll stock the fridge with ready-to-munch veggies and light dip for fiber-rich, low-calorie snacks.
I'll add powerful antioxidant soy foods to my diet including use soy milk on cereal, with oatmeal, and in smoothies. I'll benefit from healthier bones, decreased risk of heart disease and certain types of cancer.
I'll add more antioxidants to my diet by adding fruits and vegetables including apricots, grapes and berries, broccoli, carrots, and lots of dark green vegetables.
I'll count the grams of sugar in everything I eat and limit to 40 grams

Heart Health
I'll know my body mass index and determine if it is a risk factor for developing heart disease.
I'll know the heart attack signs & symptoms in women - and how they differ from men's.
I'll walk with a friend 30 minutes per day 4-5 times per week.
Body type (pear or apple) can be a risk factor. I'll measure my waist and hips to determine my body type.
I'll eat foods rich in omega 3 fatty acids including salmon and albacore tuna.

Living With Diabetes
I will know my glucose levels and monitor them regularly.
I will only eat healthy foods that will keep my glucose level normal.
I will follow the glucose testing instructions prescribed by my physician to control my diabetes.
I'll exercise regularly, at least 4 times per week for 30 minutes, to maintain a healthy glucose level and weight.

Menopause
Maintain a healthy weight and eat a diet low in fat and high in fiber.
Get at least 1,500 mg. of calcium each day through low-fat dairy products, spinach and dark green leafy vegetables.
Do regular weight-bearing exercise such as walking, working with free weights or playing tennis to help maintain bone mass and strength.
Learn about and understand my risk factors for heart disease and osteoporosis, and take preventive measures to ensure my health.

Nutrition
I’ll pay attention to serving size. Healthy portions of most foods can fit into the palm of my hand.
I'll add low-fat dairy products & dark green, leafy vegetables to my diet to get the 1200 mg of calcium needed to maintain strong bones & prevent fracture
I'll read the labels of foods claiming to be 'low-fat' since many still contain lots of sodium, sugar or corn syrup.
I'll get the recommended 20 to 35 grams of fiber daily by choosing whole grains, fruits, vegetables, and legumes (beans, lentils and nuts)

Osteoporosis
I pledge to talk to my doctor about my bone health at my next appointment.
When I talk to my doctor, I'll determine my need for a Dexa-scan to measure my bone density.
I'll skip the elevator and walk up the stairs to maintain bone density.
Calcium and magnesium are powerful components to maintaining bone health. I'll take a 500 mg calcium supplement with a meal twice each day.
I'll begin weight bearing exercises at least 3 times per week. Consider walking, hiking, weight lifting - even ballroom dancing!
If an osteoporosis medication has been prescribed for me, I'll follow my doctor's orders and take it as prescribed.
As an African American or Latina woman, I'm at risk for developing osteoporosis. I'll discuss my risk factors with my physician at my next visit.
Calcium plays an important role in bone health. I'll discuss my risk of being lactose intolerant with my doctor and be sure to take a calcium supplement daily.
Family history is a risk factor for developing osteoporosis. I'll ask my mother, aunts, and grandmothers if they have osteoporosis.
'Dowager's hump' is due to fractures of the spine. I'll ask my doctor if I'm at risk for vertebral compression fractures.

Pregnancy & Preconception
I'll follow healthy lifestyle habits before planning my pregnancy
I'll minimize stress by learning breathing and relaxation techniques
I'll eat healthy, well-balanced meals and take a vitamin with folic acid
I'll exercise for 30 minutes at least 3 times per week

Relationships
I'll understand my communication style. When I feel I'm misunderstood, I'll consider that the other person may prefer a different way of hearing what I say
I'll understand the needs of my relationship. Sensitivity, generosity and compassion go hand-in-hand in healthy love relationships.
I'll have fun with my partner regularly. Mutual fun is the shortest route to passion.
I'll call friend to catch-up on our lives and share a laugh.

Skin Health
I'll use a moisturizer that contains a SPF of at least 15 everyday on my face and neck to protect my skin from the sun's damaging rays.
Protect your entire body from sun damage. Apply sun screen to your neck and chest - and remember the tips of your ears and don't forget the backs of your hands!
Avoid 'age spots' by using a wide-spectrum sun screen that protects against UVA and UVB rays.
The sun's rays are strongest between 10 am and 2 pm. Apply sunscreen and wear a hat during those hours.
Swimming and skiing reflect more sunlight than sunbathing. Be sure to reapply an SPF 15 sun screen regularly to protect your skin from the sun's strongest rays.
Vitamin C is potent skin health agent. Use a moisturizer or sun screen that includes Vitamin C on the ingredient list.
Your complexion changes color throughout the year. Pledge to use a foundation or tinted moisturizer (with SPF 15 of course!) that matches your skin tone.

Skin Health & Beauty
I'll determine my skin type and begin a skin care regime that fits.
I'll cleanse, tone and moisturize morning and night - even when I'm very tired
Slow my skin's aging process - I'll protect it with an SPF 15 moisturizer

Skin Health & The Sun
I'll use an sunscreen with SPF 15 everyday - even on cloudy days.
I'll weat a wide-brimmed hat to protect my face and neck from damaging ultraviolet rays.
I'll teach children to protect their skin from burning by applying an SPF 15 sunscreen
I'll weat a long sleeve shirt while in the sun from 11 am to 4 pm when the sun is at its strongest

Speaking of Women's Wealth
I pledge to create a written financial plan and review it regularly.
I pledge to 'know where my money goes' by establishing a budget with some flexibility for inexpensive indulgences.
I pledge to increase my knowledge of financial tools by attending a class at a local community college, reading a book, or consulting a professional.
Wealth is built by investing small amounts over time. I pledge to 'pay myself first' by establishing automatic deposit from my savings or checking accounts each month.
I pledge to discuss saving and spending plans with those closest to me; parents, partners, and children, to avoid disagreements over money.
I pledge to share my knowledge by giving a share of stock or open an investment account as a birthday or graduation gift instead of toys or clothing.

Thyroid Health
I'll ask my doctor about screening tests to determine my thyroid function
I'll follow a healthy diet to ensure I'm getting enough iodine
I'll tell my doctor about any constant feeling of sluggishness

Trust Your Gut
I'll talk to my doctor about my risk for colon cancer and a screening colonoscopy.
I'll eat fiber-rich foods, including fruits and whole grains, to keep my intestinal tract healthy.
Changes in daily routine can cause stress & anxiety. I'll exercise regularly to manage stress and maintain intestinal health.
I'll keep a record of the foods that trigger heartburn and discuss with my doctor.

Vitamins & Minerals
I'll assess my diet honestly to determine if I'm eating proper amounts from each food group.
I'll locate the expiration date on my vitamin and mineral supplement.
I'll determine if my nutrition needs exceed due to a health condition or lifestyle habit.

When You are the Caregiver
Prioritize: What has to get done starting with the minimum you must have to be healthy and productive. Begin with getting seven to eight hours of sleep each night.
Exercise for 30 minutes 3 times a week to increse endorphins, your body's natural pain killers, and produce a feeling of overall well-ness.
Drink eight cups of water each day to remain hydrated and help your body remove toxins.
Eat six small well-balanced meals each day to maintain energy.
Delegate by asking for help. Then assign tasks to those around you and the persons for whom you are caring.



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