Health Summary

Thanks for sharing so much about yourself. Weve used what we just learned about you to evaluate how your lifestyle can impact your health. So where do you stand?

Your Lifestyle Score

Oct 12, 11

73
0 59 Poor 60 79 Fair 80 89 Good 90 100 Excellent

Now let's look at the behaviors that make up your lifestyle score. Using your answers, we've ordered them below to focus in on areas that need work and that you're ready to change.

How are they ordered?

For each behavior listed, we looked at how you stack up against national recommendations for healthy living. Like most people, you have room to improve. But instead of throwing it all at you, we've given you a personalized recommendation of where to start. Earlier we asked about your motivation and confidence for these behaviors. Why? Because knowing what you want to change and what you think you can change helped us figure out how to help you best. We think you should start with the Top Priorities and work down the list to make a lasting change. But start with what makes sense to you. This is your plan, and your health.

Top Priorities
1 2 3 4

Weight Management Injury Prevention Skin Protection Stress Management

Lower Priorities

Physical Activity Nutrition Tobacco Alcohol

Your Numbers
Above, we've taken a look at your behaviors. Here, we take a closer look at how some of those behaviors may be affecting what your doctor can physically measure about your health.

Weight
Oct 12, 11

Waist
166 lbs
114 154 lbs
Oct 12, 11

BMI
34 in
under 35 in
Oct 12, 11

26.8
18.5 24.9

Ideal

Ideal

Ideal

Blood Pressure
Oct 12, 11

Fasting Glucose
102 / 53
Oct 12, 11

Total Cholesterol
Oct 12, 11

241 mg/dL
90 130 mg/dL

153 mg/dL
under 200 mg/dL

Ideal

under 130 / 80

Ideal

Ideal

LDL
Oct 12, 11

HDL
69 mg/dL
under 100 mg/dL
Oct 12, 11

Triglycerides
75 mg/dL
40 mg/dL and over
Oct 12, 11

47 mg/dL
under 150 mg/dL

Ideal

Ideal

Ideal

For more information on blood pressure and cholesterol, read on.

Immunizations & Screenings Recommended for You

General Health Checks
Blood pressure check at every doctor visit

Vaccines
Tetanus/diphtheria vaccine every 10 years Influenza vaccine every year

Screenings
Colorectal cancer screening Cancer screenings (Talk to your doctor about which other cancer screenings are right for you.) For a complete listing of the tests, exams, and immunizations you should have, go to Your Prevention Plan for Life in your plan.

Action Steps
So that's the big picture of your health, in all of its detailed glory. Browse through your plan for an in-depth look, but if you're eager to start making healthy changes now, you can jump straight to your Action Steps prioritized, specific things you can do right away. To read your Actions Steps, go to the last page in your plan.
PLEASE NOTE: The information, data, behavioral recommendations, and any other materials provided by HealthMedia, Inc. in the questionnaire, digital consultation, plan, newsletters, website, and in any other form are not, nor are they intended to be, a medical evaluation, examination, advice, consultation, diagnosis, or treatment. HealthMedia, Inc. recommends that you consult a physician or other health care provider for all medical and health-related matters. HealthMedia, Inc. and its licensors will not be liable for, and you waive any claim for, any personal injury, damage, and/or liability arising out of your use of or your reliance on the information, data, behavioral recommendations, and any other materials made available to you by HealthMedia, Inc. IMAGES: The individuals shown in this program are models for illustrative purposes.

Weight Management
Your decision to take charge of your weight will pay off starting with improved health and reduced risk for complications from chronic disease. Your weight and your health Body Mass Index (BMI) is a weight to height ratio used to estimate total body fat. We've calculated yours to be 26.8. A BMI between 25 and 29.9 is defined as overweight. This is based on the connection between weight and risk of chronic disease. You might be surprised that you're considered overweight. But sometimes even five pounds make a big difference in your health, comfort, and self-image. Because your BMI has crept above 25, losing some weight will help reduce your health risks. This is especially true, given your history of diabetes.

Your Body Mass Index (BMI)

Height: Weight: BMI: 5' 6'' 166 pounds 26.8

BMI, a ratio of weight to height, is a reliable indicator of total body fat.

Throw away the word diet. Weight management is an ongoing process. Eat a little less and exercise a little more every day, and you will achieve slow, steady weight loss, as well as a body that is well nourished and physically fit. Food for thought If you haven't already, consult a health care professional to develop an appropriate weight loss plan. Next, use your motivation to your advantage. Looking great for a vacation can get you started, but deeper reasons, such as feeling better or enjoying life with your husband can keep you going. Good support is also essential. Let others know you're working on your weight. Remind them that encouragement is more constructive than nagging. Getting down to business We lose weight when we eat less and exercise more. If your eating schedule is erratic, try to eat three regular meals plus two healthy snacks daily. If you eat standing up, have a seat. A little bit of consistent effort can go a long way toward helping you reach your goals. Set small benchmarks and celebrate success. Over time, as you form new habits, you'll be able to take on more. Most people don't put weight on overnight. It won't come off overnight either. Be patient! When you can, choose healthier food options. If eating out, select low-fat items that are fresh, baked, or broiled and ask for dressing and sauces on the side. Pay attention to serving sizes. Restaurant portions are usually big, so eat half and take the rest home for lunch the next day. Goals are an essential part of weight management. Remember that effective goals are specific, attainable, and forgiving. It's best to work on just one or two goals at a time. Keep track of your progress, too. Track your exercise sessions for length, variety, and intensity. Try not to watch the scale too closely. Weighing yourself too often can deflate confidence. Your weight may fluctuate a bit, but it's the big picture that matters.

Some people find that after they get going, their weight loss slows down or stops. It's normal, but not a reason to give up. Trying a new activity or routine may jump start weight loss again. Weigh your options Line up your support, define your motivation, and set two initial goals for yourself. Look at past weight loss attempts. What lessons can be applied to your future progress?

Injury Prevention
Injury prevention may sound strange. What does it mean? It means making smart choices to lower your risk of getting hurt. Firearm-related injuries are a major cause of injury-related death. Firearms It's unlikely that your firearm will cause anyone harm. After all, that's not why you keep it. But just as we get vaccinated against diseases we're unlikely to get, firearms need to be stored safely to ensure they can't be used to unintentionally hurt someone. Nearly all unintentional firearm injuries and many suicides are entirely preventable. Many firearm owners are aware of the risks involved and take precautions. We know that as a responsible gun owner you keep your firearms locked up. Even though you don't have children, you're reducing the chances that your firearm will be stolen or used inappropriately.

Weapons Check for Safety

Being a responsible gun owner keeps a responsible gun owner. Remember: Continue to keep your firearm locked up. Leave your firearm unloaded when it's not being used. Consider a safety course to make sure you're doing all you can to create a safe environment.

Look into taking a firearm safety course so you can become more educated about the use and appropriate storage of your firearm. To find out what's available in your area, contact the National Rifle Association or your local police. It's important to take this extra step as a responsible gun owner to help ensure safety. Motor vehicle safety In this country, a person is killed every 13 minutes in a traffic collision. You always wear your seat belt. That's great. You know it takes only a few seconds to buckle up. And doing so every time you get into a motor vehicle could be the most significant thing you do to increase your chance of surviving a crash. Its also your best defense against the actions of other drivers. You refrain from driving after drinking as well as riding in a car with a driver who may have had too much to drink. That's smart. By doing so you decrease your risk of being in a crash. You drive within the speed limit. Good for you. Driving the speed limit gives you more time to avoid a potential crash, and you'll decrease the severity of any crash that does occur. Additional safety strategies To prevent fire-related injuries in your home, make sure there is at least one working smoke detector on every floor, preferably outside the bedrooms. Check each one monthly and replace the batteries at least once a year or when they "chirp." Also, take precaution as you walk, run, or bike around town, 5

especially at night. Wear light-colored and reflective clothing to make yourself more visible. If you're a cyclist, wearing a helmet every time you ride can reduce your risk of head injury by 85%. If your health is important to you, make safety part of your healthy lifestyle.

Skin Protection
Sunlight is essential to life, but it has a dark side as well it showers us with invisible ultraviolet (UV) radiation, which is harmful to skin. For some people, too much sun exposure can result in skin cancer. Your risk of skin cancer Obviously, you can't change your age (the overall incidence of skin cancer increases sharply after 50) or your skin type. And most of us can't easily change where we live, which impacts how much UV exposure we get. Whatever your personal situation, there are two risk factors you can control how much UV exposure you get and how you protect your skin. Fry now, pay later Treatment for skin cancer usually involves the removal of the cancerous area plus healthy skin around it. Right now you're not really motivated to protect your skin. But you're confident you can use sunscreen, protect your skin when participating in outdoor activities, and stay in the shade when you don't have sunscreen or protective clothing. And you're not really sure you can consistently avoid the sun between 10 a.m and 4 p.m. Do you think you can improve this? An ounce of prevention The smart move is to shield your skin whenever you're outdoors, even on cloudy days. While it's autumn now and the sun's rays may be weaker, UV radiation still poses a threat to your skin.

Check Skin the A-B-C-D Way

Examine moles at least once a month, paying special attention to your legs. Asymmetry: Compare one half to the other to see if they are equal size. Border irregularity: Check for irregular, notched, scalloped, or non-distinct border. Color variation: Check to make sure it is only one color or shade. Diameter: Check size it should be smaller than a pencil eraser (diameter less than 6 mm).

If possible, avoid being in the sun between the hours of 10 a.m. and 4 p.m. Wear protective clothing, a wide-brimmed hat, and sunglasses with 100% UV protection. Loose fitting, darker clothes, including long pants and long-sleeved shirts, are best. Use sunscreen with an SPF of 15 or higher, and be sure to apply it at least 20 minutes before going outdoors. Re-apply it every 2 hours or more if you sweat or are getting in water. Some medications and diseases cause sun sensitivity. Your doctor can tell you if this is a risk for you, as well as what additional precautions to take. And since the goal is to limit UV exposure, tanning beds are out. If you're looking for that healthy glow, try spray tans or tanning lotions. 6

Check your skin It's very important that you consider checking your skin each month for changes. Early detection of problems is essential, so learn to examine moles the A-B-C-D way. The box on this page shows what to look for. Pay special attention to your legs. That's where serious skin cancers most frequently show up on women. If you find something unusual, contact your health care provider.

Stress Management
A chronic illness often brings a high level of stress. What else adds stress to your life? An angry boss, a traffic jam, errand overload, or other things? Or are there so many things you have to do, there's no time for what you want to do? How are you feeling? Ongoing stress can lead to tight stomach muscles, shallow breathing, and increased heart rate. Although this is your body's normal way of reacting to stress, it rarely does much to improve the situation. So how do you know if your stress is getting to be too much? The sleep problems you've been having could be stress-related. Other warning signs are short temper, anger, or depression. It's not about removing stressors from your life, but finding healthy ways to manage stress to make it less overwhelming. Stress and your health Health issues can certainly raise your stress level. And more stress can lead to more problems. Sleeping problems can be a symptom of stress. A lot of stress can raise blood sugar levels in people with diabetes. Learning how to relax and unwind can make it easier to cope with illness and improve your quality of life. It's in your hands It's common to think that other people and events cause our stress. But our reactions to stressful things make a huge difference, too. Choosing to let go of things you can't control, being more mindful of your reactions, and trying new ways to unwind can help you better manage your stress. Your confidence may make it easier for you to set limits for yourself, too.

You're Not Alone

"I thought I had it all under control until my boss gave me an extra assignment. That added stress put me over the edge. I got sick just a cold but I kept working, and the cold hung on for weeks. After that I felt really run down. I didn't realize it before, but stress can wear you out." ~ P.T.

Coping Strategies
You might not always see the link, but some behaviors can be reactions to stress things that may seem to help, but in the long term make your stress levels worse. Unhealthy Ways to Cope Binge eating Lashing out at others Yelling Nail-biting

Making it better or worse? Some ways people cope with stress may seem to help at first, but end up making things worse in the long run. 7

Healthy stress management techniques come in many forms. Deep breathing, relaxation exercises, prayer, and meditation all offer a quiet escape. Prefer more action? Walking, stretching, yoga, or really any form of exercise can help clear your mind and lift a burden. What do you think could help you? Maybe talking to a friend or counselor, taking a warm bath, or getting a massage? If you're having symptoms that won't go away with stress management, see your doctor before you assume that the symptoms are caused by stress. Step toward less stress The next time you find yourself feeling stressed, take a moment to reflect on what's really happening. Become an observer of the situation, rather than getting caught in it. Even the act of taking the break may decrease your stress. Then identify the source of stress and your current reaction. Although you can't choose how you feel about something, you can choose what to do about it. Think about your future and what it will be like if you continue to let stress get the best of you. Can you afford the consequences?

Physical Activity
Exercise can make a difference Being physically active can reduce your risk of disease and premature death by up to 30%. You dont need to train for a marathon to reap the rewards of physical activity. An active lifestyle can significantly reduce your risk of chronic disease.

Nutrition
Getting the right foods You've been eating well! Even with diabetes, your nutritional needs are the same as anyone else's. But for you, it's important to balance enjoying the food you eat with eating safely. Good nutrition means eating well-balanced meals. Nutrition combined with exercise and medications (insulin or oral diabetes pills) are the keys to diabetes control. Good diabetes control means keeping your blood sugar level as close to normal (nondiabetic level) as possible. Eating healthy foods in the right amounts and keeping weight under control may help diabetes management. If you haven't already, talk to your doctor, a registered dietitian, or a certified diabetes educator to determine what will best meet your needs.

Tobacco
Clean and clear Pat yourself on the back. You have clean lungs and a healthy attitude when it comes to realizing that tobacco is bad for you. Each year, smoking leads to over 400,000 deaths in the U.S. If you know any smokers who are trying to quit, show them your support as they begin the worthwhile journey. Be an ear to listen as they decide whether to join you as a non-smoker.

Alcohol
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Alcohol and you Diabetes and alcohol don't necessarily mix well. Between risk of low blood sugar and potential interactions with any medication you might be taking, you need to consider carefully if you should be drinking at all. Ask yourself these questions: 1) Is my diabetes under control? 2) Does my health care provider agree that I dont have health problems that alcohol can make worse (for example, diabetic nerve damage or high blood pressure)? 3) Do I know how alcohol can affect me and my diabetes? If you said "yes" to all three, it's probably okay to have an occasional drink. The American Diabetes Association suggests that you have no more than one drink a day.

Blood Pressure
Your blood pressure is within recommendations. Great job! Because you have diabetes, it's important that you keep your numbers below 120/80.

Blood pressure reminders Earlier in your plan, we talked about the benefits of physical activity. Remember, continuing to be physically active can help maintain your blood pressure and improve your overall well-being. In addition, it's important to keep up with your healthy eating habits, including choosing foods low in saturated fat and sodium. Check labels on processed foods for the sodium content. Continue to eat plenty of fruits and more vegetables. They are low-sodium choices that fill you up and provide vital nutrients. Choose low-fat dairy products. For more tips on healthy eating, read the Nutrition section of your Succeed plan. These reminders can help maintain your blood pressure and are good for your overall health and well-being.

Your Blood Pressure

Systolic: Diastolic: 102 53

Recommended for you: systolic under 130 diastolic under 80

We used the information you gave us to determine these recommendations, which are based on national guidelines. As always, please consult with your doctor to be sure these recommendations are best suited for your specific situation.

Cholesterol and Triglycerides

Cholesterol is a fatty substance that can build up in arteries, increasing risk for heart disease. For a healthy heart, it's important to control your cholesterol. Your total cholesterol is within the goal range of under 200 mg/dL. Keep up the good work. HDL (High Density Lipoprotein) can be referred to as the "good cholesterol." It carries fat away from the arteries, protecting them from plaque build-up. Your HDL looks good. You're at the goal of 40 mg/dL or over. LDL (Low Density Lipoprotein) is sometimes called "bad cholesterol." It can cause fat build-up in arteries, leading to blockages that can cause a heart attack. Your LDL is in the best range. With your condition, below 70 mg/dL is optimal. Keep up the good work and review some key healthy lifestyle tips below. Too much triglyceride, a type of fat carried in the bloodstream, is not good for your heart. Your level is where it should be, under 150 mg/dL. Keep up the good work. Heart healthy tips We've already talked about nutrition in your plan. The same food choices that are good for your blood 10

pressure and overall health are also good for your heart and arteries. These reminders can help maintain or lower your LDL cholesterol. Pick lean cuts of meat and broil, bake, or grill them. Also, weight management can help keep your triglyceride level where it should be. Making time for at least 30 minutes of physical activity 5 times a week can help maintain your LDL and HDL.

Your Cholesterol and Triglycerides

Total: HDL: LDL: Triglycerides: 153 75 69 47

Recommended for you: Total cholesterol under 200 mg/dL HDL 40 mg/dL and over LDL under 100 mg/dL Triglycerides under 150 mg/dL
We used the information you gave us to determine these recommendations, which are based on national guidelines. As always, please consult with your doctor to be sure these recommendations are best suited for your specific situation.

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Screenings and Immunizations

Age Blood pressure Cholesterol Blood sugar Colon Screening Breast exam Mammogram Td/Tdap Influenza Pneumonia Pap Smear 18-20 21-29 30-34 35-39 40-44 45-49 50-64 65-69 70+

Ask doctor Every 5 years Every 5 years Every 5 years Ask doctor Choose Method Choose Method Choose Method Ask doctor Ask doctor Ask doctor Every 2 years Every 2 years Ask doctor Every 10 years Every 10 years Every 10 years Every year Every year Every year 1st dose 2nd dose Every 1-3 years Ask doctor

We used the information you gave us to determine these recommendations, which are based on national guidelines. As always, please consult with your doctor to be sure these recommendations are best suited for your specific situation.

A partnership for health Part of practicing prevention is getting the right tests, exams, and immunizations at the right times. Ask your doctor whats right for you. Based on your current medical care coverage and health history, he or she may recommend that you complete other screenings not listed in this chart or complete the tests listed above at different timeframes than what appears. PERIODIC TESTS AND EXAMS Blood Pressure Your blood pressure is in the normal range. Experts recommend you get it checked every 2 years. A normal blood pressure reading is less than 120/80. Cholesterol Continue to have your cholesterol checked as often as your doctor recommends. For someone like you (with total cholesterol and HDL cholesterol in the desirable ranges) every 5 years is often advised. Blood sugar Continue to have your blood sugar and A1c checked as advised by your doctor. Colorectal cancer screening Speak with your doctor about the best colorectal cancer screening method for you. Fecal occult blood test (FOBT) is advised every year; or sigmoidoscopy every 5 years with FOBT every 3 years; or colonoscopy every 10 years. Screening should start at age 50. Pap smear Continue getting this test at least every 3 years, or according to your doctor's recommendation. Breast exam 12

Speak with your doctor about whether you need regular breast exams done by a health professional. Mammography Experts recommend that you have a mammogram every 2 years for early detection of breast cancer. IMMUNIZATIONS MMR* The MMR shot should protect you against complications of measles, mumps, and rubella. Check with your doctor to see if you need a booster. Hepatitis B Three shots are needed to be fully protected. If you missed one or two shots, you can still finish the series. Pneumonia Most people who get the pneumonia vaccine before age 65 should have a booster shot after 65, at least 5 years after the first one. Td/Tdap Tdap stands for tetanus, diphtheria, and pertussis. Make sure your last vaccination included pertussis (whooping cough). If not, get Tdap in place of your next Td booster. Then continue to get a Td booster every 10 years. Influenza The flu shot you got will protect you only for the current year. You need to get a flu shot every year because the virus changes so rapidly. Chickenpox* An episode of chickenpox will usually give you life-long immunity. If you got the vaccination, you should have had two doses. *People with medical conditions that compromise their immune systems should, however, consult with their healthcare provider before considering these vaccines or any other vaccine containing a live virus.

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Action Steps: So What's Next?

This is just the beginning, Laurene. We've covered what needs to change, looked at your roadblocks, and talked about how to boost your motivation and confidence to make those changes. Now it's time to make it happen, and you need the steps to get there. Your action steps are short-term, specific things you can start working on right away. Look at your steps what can you commit to doing in the next week?

Your action steps

Weight Management
Pick a date to start improving your weight in the next month and prepare for it by tossing less nutritious, high-calorie foods. Restock with healthier alternatives. Preparation is half the battle, and being ready might help you believe you can do this. Use a set of hand weights and add 10 minutes of strengthening twice weekly. You're getting exercise, but strength training may help you improve your weight because muscle keeps burning calories long after the workout is over. Don't worry about bulking up; women don't have the same hormones as men. Be sure to check with your health care provider first on how to do this safely.

Injury Prevention
Enroll in a gun safety course. You may know how to handle your firearms well, but there are still things you might learn or refresh your memory on. Check with your local law enforcement office to find a gun safety course near you. Make sure you have your seatbelt on every time you get in a car, and buckle up before you put the car in gear.

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Skin Protection
Create sun protection kits sunscreen, a hat and light, long-sleeved shirt that you can keep by the door and in your car. Double up your skin protection efforts and halve your time in the sun if you're near water, snow, or even pavement and concrete. Reflective surfaces can double the sun's impact and make you burn faster.

Stress Management
Set your watch or mobile phone alarm to go off twice a day (use an alarm sound you find soothing). When it sounds, rank your stress level on a 1-10 scale, with 10 meaning your stress is through the roof. Then give yourself the same number of minutes to do some deep breathing or go for a short walk, whether you're at work or at home. Every morning when you wake, remind yourself that stress is a normal part of life, and our body's way of protecting us from threats. This is your life and your health give yourself a little time to work on being happier and healthier.

Don't forget Take one step at a time and one day at a time. Slow and steady really does win the race, and it may make your quality of life even better. Remember to refer back to your guide for a refresher on what we've covered, and keep it some place handy. Be sure to explore your tools and resources, or go back to your Health Summary for a refresher.

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Health Resources
Are you looking for more health information? Below, you'll find some resource numbers listed by health topic. Blood Pressure and Cholesterol American Heart Association 1-800-AHA-USA1 (1-800-242-8721) National Heart, Lung, and Blood Institute 1-301-592-8573 General Health National Health Information Center 1-800-336-4797 Immunizations National Immunization Program, Centers for Disease Control and Prevention 1-800-CDC-INFO (1-800-232-4636) Injury Prevention National Center for Injury Prevention and Control, Centers for Disease Control and Prevention 1-800-CDC-INFO (1-800-232-4636) Mental Health National Institute of Mental Health 1-866-615-6464 Nutrition American Dietetic Association 1-800-877-1600 American Heart Association's "Healthy Lifestyle" 1-800-242-8721 Physical Activity and Weight Management American Council on Exercise 1-888-825-3636 Weight Control Information Network 1-877-946-4627 Skin Protection American Cancer Society 1-800-ACS-2345 Women's Health National Women's Health Information Center 1-800-994-9662

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Below, you'll find more information about common diseases and conditions. The resource numbers are listed by disease topic areas.

Diabetes American Diabetes Association 1-800-DIABETES (1-800-342-2383)

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