Our lifestyle, the way we live, has a huge impact on our health, our life expectancy, and how we feel each day. There are many things that we can do to improve our health and live longer. Health and wellness encompasses many aspects including social, spiritual, cultural, mental and physical. Here are some habits and behaviors with big impacts on health and longevity:
Benefits of participating in the PTHA 2011 Wellness Challenge:
We have provided a pdf of the PTHA Wellness Planner for your convenience.
Overcoming Anxiety and Barriers to Exercise
Fruits and Vegetables
Do you want to eat more fruits and vegetables, but not sure what to do? Here is an idea for a winter-warming soup. And if you ever find yourself staring at a beet, pomegranate, collard greens or cassava root and don't know what to do with it? An internet search will give you dozens of ideas, in a matter of seconds. Find a really great recipe that you tried and liked? Email it to email@example.com. And if we post it on this website, you'll win a prize.
Black Bean Soup
4 c. low-sodium canned chicken broth
In medium stockpot, simmer chicken broth, garlic, onion, celery, carrots and seasonings for 1 hour. In a blender or food processor, puree one can of the black beans; add to stockpot. Stir in remaining two cans of beans, drained Rotel, chopped tomato and cilantro and heat thoroughly.
Tobacco use remains a leading preventable cause of death and disability in the United States. Smoking contributes to most of the leading causes of death including cardiovascular disease, cancer, COPD and more. Smoking causes diseases in nearly every organ of the body. Smoking reduces life expectancy by an average of 14 years! Smokeless tobacco is not a safe option.
If you don't smoke, don't start. If you do use tobacco, quit.
Quitting smoking is the best thing that you can do for your health.
Quitting tobacco is hard, but there is help.
Puyallup Tribal Health Authority has a Tobacco Cessation Program available. This program offers counseling by a trained Tobacco Treatment Specialist and medications to help you quit. Medications may help by reducing cravings, mimicking the effects of nicotine or blocking the effects of nicotine.
Within 20 minutes after you smoke that last cigarette, your body begins a series of changes that continue for years.
20 Minutes After Quitting
12 hours After Quitting
2 Weeks to 3 Months After Quitting
1 to 9 Months After Quitting
1 Year After Quitting
5 Years After Quitting
10 Years After Quitting
15 Years After Quitting
Do the Math!
What we eat affects our health in so many ways. Eating healthy can reduce the risk for many common chronic diseases including:
Dietary Guidelines for Americans
Key recommendations for healthy eating:
Balance, variety and moderation are key principles of good nutrition.
"I want to eat better, but I don't know where to start."
It can seem overwhelming to make changes around eating habits because it involves cost, availability, cooking styles and abilities, knowledge of food and food preparation, frequency of eating out, family members with different food preferences and so much more.
A good place to start is to keep a record of what you eat for a few days. Write down everything you eat and drink and when and where.
Take a look at it. What do you think could be changed to make you healthier? Talk to your PTHA dietitian, read nutrition information from good sources. Take small steps to improve your habits.
The Plate Method
Here is a simple tool to help you find a healthy balance and watch your portions.
Add a glass of skim milk and piece of fruit. For breakfast, skip the
vegetables and do the rest.
Here are ideas of small steps you can take to eat better:
There are many places to get good idea and new recipes or track and evaluate your dietary intake.
Check out these helpful websites:
Drugs & Alcohol
Approximately 22 million Americans suffer from drug abuse and addiction, the effects of which are wide- ranging and affect people of all ages. The consequences affect non-users including children growing up in homes with parents who still struggle with their addiction.
Addictions to drugs and alcohol cause many health and social problems. Use of alcohol and drugs may worsen chronic diseases and contribute to infectious diseases and accidents.
Addiction is a complex disorder characterized by compulsive drug or alcohol use. People who are addicted feel an overwhelming, uncontrollable need for drugs or alcohol, even in the face of negative consequences. This self-destructive behavior can be hard to understand. Why continue doing something that is hurting you? Why is it so hard to stop?
Through science we now know much more about how drugs work in the brain. We know drug addiction treatment can help people stop using drugs and resume their lives. Addiction is treatable.
Why do some drug users become addicted, while others don't? The likelihood that you will become addicted if you experiment with drugs and alcohol is affected by many factors, including:
Warning Signs of Teen Drug Use
There are many warning signs of drug use and abuse in teenagers. The challenge for parents is to distinguish between the normal, sometimes volatile, ups and downs of the teen years and the red flags of substance abuse.
5 Myths about Drug Addiction and Substance Abuse
MYTH 1: Overcoming addiction is a simply a matter of willpower. You can stop using drugs if you really want to. Prolonged exposure to drugs alters the brain in ways that result in powerful cravings and a compulsion to use. These brain changes make it extremely difficult to quit by sheer force of will.
MYTH 2: AddYTiction is a disease; there's nothing you can do about it. Most experts agree that addiction is a brain disease, but that doesn't mean you're a helpless victim. The brain changes associated with addiction can be treated and reversed through therapy, medication, exercise, and other treatments.
MYTH 3: Addicts have to hit rock bottom before they can get better. Recovery can begin at any point in the addiction process—and the earlier, the better. The longer drug abuse continues, the stronger the addiction becomes and the harder it is to treat. Don't wait to intervene until the addict has lost it all.
MYTH 4: You can't force someone into treatment; they have to want help. Treatment doesn't have to be voluntary to be successful. People who are pressured into treatment by their family, employer, or the legal system are just as likely to benefit as those who choose to enter treatment on their own. As they sober up and their thinking clears, many formerly resistant addicts decide they want to change.
MYTH 5: Treatment didn't work before, so there's no point trying again; some cases are hopeless. Recovery from drug addiction is a long process that often involves setbacks. Relapse doesn't mean that treatment has failed or that you're a lost cause. Rather, it's a signal to get back on track, either by going back to treatment or adjusting the treatment approach.
Do you have a problem?
The first step in treatment is completing an assessment. You will answer questions about alcohol and drug use and medical or mental health issues. There are questions about family and social environment, school or work and so on. The information you share is private. After the assessment, the counselor will decide what kind of treatment program is right for you.
Call the Puyallup Tribal Treatment Center at 253-593-0247 to speak to a counselor.
Mental Health Month
An estimated 22 percent of adult Americans - about 1 in 5 adults - suffer from a diagnosable mental disorder in a given year. Four of the 10 leading causes of disability in the United States are mental disorders. Many people suffer from more than one mental disorder at a given time. Many mental illnesses, including depression, bipolar disorders, schizophrenia and panic disorders, are caused by biochemical disturbances in the brain and others are triggered by exposure to an extremely stressful event.
Sun Safety Month
Medications can help keep you healthy, but when used incorrectly they can cause serious
Remember, medicines—whether prescription or over-the-counter—that are strong enough to cure you can also be strong enough to hurt you if they aren't used the right way. Learn to be a smart consumer of medicine.
Diabetes Awareness Month
Managing the Holidays
Send to Attention: Community Health
2209 E. 32nd St., Tacoma WA 98404 or drop in boxes located at PTHA