northwest healthy
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They call it the Great Northwest for a reason. We live in the most beautiful part of America. And all of us at CHI Franciscan Health are committed to making it the healthiest part too. We're encouraging each other. Taking a stand for our well-being. And making the time to work these healthy habits into our lives.

Won't you join us?

1. Physical activity

Goal: Find an activity you like and do it daily.

1. Physical activity

Goal: Find an activity you like and do it daily.

The best medicine for nearly everyone is physical activity. Daily exercise can be a fun. It's a chance to unwind, enjoy the outdoors and do something that makes you happy.

getting started
  • Go for variety
  • Buddy up
  • Pace yourself
  • Talk to your doctor
  • Involve your family
  • Increase gradually
  • Take it outside
 

2. Portion sizes

Goal: Increase healthy portions and decrease unhealthy ones.

2. Portion sizes

Goal: Increase healthy portions and decrease unhealthy ones.

It's a fact: we eat more when served larger food portions. Portion sizes have dramatically increased in the U.S. over the past decade. Because eating can be an automatic behavior, portion control is the first step toward healthier nutrition choices.

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  • Know portion size vs. serving size
  • Use visual cues to determine a serving size
  • Focus on food quality
  • Eat mindfully and enjoy your food
  • Try new healthy recipes
 

3. Preventive Health Screenings

Goal: Verify your immunizations and health screening tests are up-to-date or make an appointment to do so.

3. Preventive Health Screenings

Goal: Verify your immunizations and health screening tests are up-to-date or make an appointment to do so.

Regular health screenings are an important part of your health care. Results provide a snapshot of your health and reveal opportunities to make healthy changes. Here are a few of the recommended screenings:

 

4. Get adequate sleep

Goal: Make 7-8 hours of sleep per night a priority.

4. Get adequate sleep

Goal: Make 7-8 hours of sleep per night a priority.

Sleep is vital for good health and well-being. Adequate sleep is important for your personal safety and that of others on the job or while driving. Sleep impacts mood but it also impacts our immune system, our weight, and our risk for serious medical illnesses.

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5. Try something new

Goal: Do something new each month-challenge your mind and body.

5. Try something new

Goal: Do something new each month-challenge your mind and body.

New experiences can be exciting and scary, but overcoming your fear, embracing your strengths and nurturing your curiosity will reap the benefits of personal growth and discovery.

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  • Overcome your fear
  • Build on past successes
  • Leverage your strengths
  • Find the fun
 

6. Strength and flexibility

Goal: Add strength training and flexibility to your workout twice a week.

6. Strength and flexibility

Goal: Add strength training and flexibility to your workout twice a week.

Flexibility and strength aid in improving performance, preventing injury and achieving personal fitness goals. We lose about 10 percent of our lean muscle mass per decade starting around age 30. Fortunately this can be counteracted with regular strength training.

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7. Laugh

Goal: Laughing every day improves overall health and well-being.

7. Laugh

Goal: Laughing every day improves overall health and well-being.

Research shows laughter offers us health benefits in four health dimensions.

  • 1) Physical: Boosts the immune system, promotes healing, helps us cope with serious illness and promotes an overall sense of well-being.
  • 2) Intellectual: Boosts excitement, self-assurance, and cheerfulness. Increases intuition, creativity and imagination.
  • 3) Emotional: Reduces stress by providing a positive way to view problems.
  • 4) Spiritual: Universal language that fosters connection and compassion.
 

8. Family and friends

Goal: Invest time in the people who matter most to you.

8. Family and friends

Goal: Invest time in the people who matter most to you.

Having close friends and family has far-reaching health benefits. A strong support network can be critical to destress during tough times. It not only wards off loneliness--it increases your sense of self-worth.

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  • Reflect and focus on relationships
  • Be active and spend time outdoors with those you care about
  • Time invested in friendships can pay off for your health
  • Avoid people that drain your energy
 

9. Hydrate

Goal: As a rule, men should drink 13 cups of water daily and women 9.

9. Hydrate

Goal: As a rule, men should drink 13 cups of water daily and women 9.

Water needs depend on your health, activity level and where you live. Every system in your body needs water. It flushes toxins, carries nutrients and moisturizes ear, nose and throat tissues.

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  • Exercisers need extra water
  • Keep replacing fluids after exercise
  • Hot/humid weather requires more water
  • Drink one glass with each meal and one between
  • You're generally hydrated if urine is clear or light yellow
 

10. Quiet your mind

Goal: Find a quiet place, take 10 deep breaths daily.

10. Quiet your mind

Goal: Find a quiet place, take 10 deep breaths daily.

Quieting your mind is about non-reacting. It's not eliminating problems or emotions, but cultivating a healthy response. It requires a sense of exploration and a daily practice.

getting started
  • Seek silence. Do nothing for 5 minutes a few times a day.
  • Breathe deeply 10 times without thinking. Notice your experience.
  • If your mind wanders, just notice and return to your breathing.
  • Practice the "just do it" principle, and smile.
 
A Daily Reminder Download the Poster PDF

Additional Resources from CHI Franciscan Health