RESOURCES

Your Health

Your health is important to us and a crucial part of our managed care process.  Please review the available resources below regarding living a healthy lifestyle and how to manage stress in your day-to-day life.

Healthy Weight

One way to maintain a healthy body is to maintain an ideal body weight. People come in many shapes and sizes and using one formula to assess the health of one’s body is ineffective.  Take a look at our suggestions below in how you can screen yourself in figuring out if you need to be placed on a weight loss plan.

Please remember that these screening tools are just for screening purposes and that if you are concerned about your outcome you should contact your Primary Care Physician so they can assess if you need to be placed on a weight loss plan.

Do not attempt to create a weightless plan for a child because it may be harmful to their development. Make an appointment with their pediatrician so that they can make an assessment regarding the child’s body weight.

Body Mass Index (BMI)

To figure out if you are within the average weight range, use our Body Mass Index(BMI) Calculator.

This calculator is for adults 21 years of age and older.  To assess a child’s BMI please see the Center for Disease Control’s BMI Chart for Boys and Girls.

While the calculator can be useful in figuring out your BMI it is only a tool and it cannot make a professional judgement about whether or not you should begin a weight loss plan. Please contact your Primary Care Physician if you are concerned about your results.

Calculator

To calculate your BMI enter your height and weight and click the calculate button.

Imperial    Metric
Height  ft   in
Weight  lbs
Waist Circumference

Measuring your waist circumference can also be a helpful way to screen for health risks associated with weight gain. A waist circumference measurement of greater than 35 inches for women and 40 inches for men is considered high-risk. This screening tool is only useful for adults.

MeasuringWaist

To measure your waist take a tape measure and measure the circumference of your waist. The tape measure should rest above your hips.

If you are concerned about your waist circumference talk to your Primary Care Physician so they can assess if you need to be placed on a weight maintenance plan.

Healthy Diet

A healthy body is maintained by a healthy diet. A nourishing diet includes an ample amount of water, fruits, vegetables along with grains, meats and oils in moderation. For more information about how to maintain and monitor a healthy diet review the information provided by the USDA at ChooseMyPlate.gov.

ChooseMyPlateDotGov

Dietary Resources
Stress Management

Stress is a common part of life but knowing how to recognize symptoms of stress and deal with those symptoms is very important for one’s physical and mental health. Stress not only affects one’s mental health but also one’s physical health and can make a person more prone to illness.

Stress symptoms include:

  • fear, anxiety, sadness and irritability;
  • loss of appetite and sleep;
  • and stomach, head, chest and back pain.

Do not take these symptoms lightly especially if you are experiencing reoccurring body pains when you are stressed. Visit your Primary Care Physician or go the nearest hospital for care.

If your stress symptoms are momentary are not chronic follow these tips for self-care.

  • Sleep or take a nap.
  • Eat a nourishing meal and drink plenty of water.
  • Take a walk or get some exercise.
  • Talk to a supportive family member or friend.
  • Listen to calming music.
  • Look at pictures of nature.
Physical Activity

Physical exercise helps to maintain a healthy body. Physical exercise is an important part of heart and mind health so take the time review these suggestions to become more physically active. Prior to starting an exercise program consult your Primary Care Physician so that they can assess what kind of exercise is best the best fit for you.

Children and adults are encouraged to do at least 60 minutes of physical exercise every day. Older adults and pregnant women should be engaged in 20 minutes of exercise every day.

There are three types of exercise: Cardiovascular, Strength Training and Flexibility.

Cardiovascular exercise includes: walking, running, swimming, playing sports and dancing. This type of exercise is useful to youth as well as the elderly.

Strength Training involves using weights to develop muscles and bone mass. Strength training exercises are especially important for people with low mobility and the elderly. If done correctly these exercises can prevent falls by improving balance.

Flexibility exercises focus on stretching to help increase a range of motion. These types of exercises are especially important for people with low mobility and they help prevent muscle atrophy.

Physical Activity Resources
Physical Activity Resources
Quitting Smoking

Smoking can have immense consequences for the health of one’s body and mind. One in five deaths in the United States is the result of firsthand or second hand smoke. Nicotine, which is found in cigarettes is extremely addictive and as a result prevents most smokers from quitting. However quitting is not impossible.  If you are a smoker or know someone who is a smoker review the following information and take the next step towards quitting smoking.

Smoking affects your body in many ways and some of those include:

  • loss of hearing and sight because of the lack of oxygen;
  • increased risk of cavities and gum disease, heart attacks and Type 2 Diabetes;
  • and decreased effectiveness of the immune system which could result in chronic illness.
Effects of Smoking
Smoke Free Resources

To create a plan to stop smoking visit SmokeFree.govTeenSmokeFree.gov or SmokeFreeEspanol.gov for tips and additional help.

smokefreedotgov SmokeFreeEspanol

At-Risk Drinking

Excessive alcohol use can cause detrimental harm to one’s health. Long-term effects can place users at risk for heart disease, stroke, cancer, dementia, anxiety, depression and alcohol dependence.

Use the AUDIT tool to screen for alcohol dependency. Please remember that this is just a screening tool and not a diagnostic tool. Visit your Primary Care Physician so that they can make a professional judgement regarding your outcome.

At-Risk Drinking Tool
At-Risk Drinking Facts
Personal Health Records

Personal health records (PHRs) can be used by members to maintain their health information in a secure environment. PHRs can be beneficial by allowing members to manage health information from different providers in one place. PsycHealth Ltd. recommends that our members use the WebMD PHR software, it is easy to use and is a safe place where your personal records can be stored.

WebMD has the following features:

  • Health Alerts
  • Conditions
  • Medications
  • Allergies
  • Visits
  • VisionRx
  • Procedures
  • Immunizations
  • Tests
  • Health Trackers
  • Document Library
  • Medical Contacts
  • Imported Information
  • Profile

To sign up for a free WebMD PHR account, please click here.

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