Wellness ReportPersonal

HEALTH AGE

WELLNESS SCORE

Actual Age

47Health Age

- -

MOHAMMED | September 12, 2011

09/12/2011

Your Health Age was not calculated. It is onlycalculated if you completed all biometric tests,answered all required questions on the WellnessAssessment and are not pregnant.

Your Wellness Score was notcalculated. This score is onlycalculated if you completed allbiometric tests, answered allrequired questions on theWellness Assessment and arenot pregnant.

BIOMETRIC RESULTSThe results below are based on your clinical values. These results shouldnot replace your doctor’s advice.

BIOMETRIC TEST DESIRABLE LEVEL 09/12/2011

Height (in.) n/a 68

Weight (lbs) n/a 188

BMI (kg/m2) 18.5–24.9 28.6

Blood Pressure (mmHg) Systolic Diastolic<120 and < 80

n/a

Blood Sugar (mg/dL) 60-99 111

Total Cholesterol (mg/dL) <200 123

*HDL (mg/dL) ≥40 33

Ratio (TC/HDL) <3.6 3.7

LDL (mg/dL) <100 76

Triglycerides (mg/dL) <150 87*HDL (good) cholesterol protects against heart disease, so higher numbers arebetter.

**Wellness scores from previous Wellness Assessments have been adjusted usingan enhanced scoring method.

Low risk Moderate risk High risk

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Your ResultsLIFESTYLE RESULTS

Below is a summary of your lifestyle behavior results from your Wellness Assessment

responses. For more information on these lifestyle behaviors, see pages 3-12.

MOHAMMED

KEEP IT UP(Meeting or exceeding

recommendations)

STEP IT UP(Not meeting

recommendations)

Physical Activity üFruit/Vegetable Intake üTobacco Use üSleep üStress

Alcohol Use üSeat belt Use ü

YOUR ACTION STEPS

Way to go, MOHAMMED! You have taken the first step in learning more about yourhealth. Below are action steps that could improve your Wellness Score and reduce yourrisks.

The top 3 suggestions to help improve your risk factors include:

1. INCREASE YOUR PHYSICAL ACTIVITY. | It’s recommended that adults get 150minutes of physical activity a week. Being physically active at least 5 days a weekproduces the most health benefits. Regular physical activity is essential for overallhealth and fitness and to avoid illness. It helps with weight loss and weightmanagement, lowers blood pressure, controls blood sugar and improves HDL (good)cholesterol. See page 3 of your Personal Wellness Report for more information onincreasing your physical activity.

2. INCREASE YOUR FRUIT AND VEGETABLE INTAKE. | Everyone needs at least 5servings of fruits and vegetables a day, with the key message: more is better. Fruitsand vegetables give your body the nutrients it needs for good health, and they arenaturally low in calories and free of cholesterol. Eating more fruits and vegetables canhelp improve blood pressure, blood sugar and weight loss. See page 5 of yourPersonal Wellness Report for more nutrition tips.

3. STOP USING TOBACCO AND AVOID EXPOSURE. | Quitting smoking could be thebest thing you do to protect your health. Even casual use, or exposure to secondhandsmoke, is dangerous. Quitting may take several attempts, but success is possible.Becoming tobacco-free can help reduce blood pressure and cardiovascular diseaseand cancer risk factors. See page 7 of your Personal Wellness Report for tips ondeveloping your quit plan.

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GETTING AND STAYING ACTIVE PAYS OFF

Being physically active is one of the most important behaviors you can do for your health.

It plays a signifi cant role in reducing risks for chronic diseases and conditions such as

cardiovascular disease, type 2 diabetes, obesity and some cancers.1 Our bodies are made to

move! Those who are more physically active tend to live longer, healthier lives.

There are three important components to being physically active:

1 Get Your Heart Pumping!

Cardiovascular (aerobic) activities include those that get your heart rate elevated and

make you breathe heavier than normal. According to the Federal Government, adults

need at least:

150 MINUTES of

moderate-intensity

aerobic activity

every week

75 MINUTES of

vigorous-intensity

aerobic activity

every week

AN EQUIVALENT

MIX of moderate-

and vigorous-intensity

aerobic activity

People who are unable to meet the minimum requirements can still benefi t from some

activity. So, start slowly and if you have any concerns, talk to your doctor before

becoming more active.

BREAK IT UP

150 minutes of aerobic activity sounds like a lot of time, but you don’t have to do it all at

once. Not only can you spread it out over an entire week, you can also break it up into

smaller chunks of time during the day. As long as you’re doing moderate-intensity

exercise for at least 10 minutes at a time, it counts!

What is MODERATE-intensity activity?

• Your heart rate and breathing increase. You are able to talk, but not sing.

• Activities include brisk walking, bike riding, swimming, dancing, doubles

tennis, or pushing a lawn mower.

What is VIGOROUS-intensity activity?

• You breathe harder and your heart beats much faster. Talking may be diffi cult,

but not impossible.

• Activities include jogging, playing a basketball game, cycling fast, or singles tennis.

• TIP: If you want to do more vigorous-level activities, slowly incorporate more intensity

to your moderate activities, such as adding intervals of jogging to your walks.

PhysicalActivity

OR OR

In addition to reducing risks for many

chronic diseases, being physically active

can help you:

• Increase your chances of living longer

• Decrease your chances of becoming

depressed

• Sleep well at night

• Move more easily and prevent falls

• Have stronger bones and muscles

• Reach or maintain a healthy weight

• Feel better about yourself and have fun!

MORE TIME = MORE HEALTH BENEFITS

If you go beyond 300 minutes a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, you’ll gain even more health benefi ts.

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2 Pump Those Muscles!

Use it or lose it – This is the case for the muscles in your body, which allow you to do

simple things like climb stairs, carry groceries, or pick up your children and grandchildren.

Activities that make your muscles stronger also make your bones stronger, increase your

balance, and can lower your blood sugar, body fat and stress.

The American College of Sports Medicine recommends that adults do muscle

strengthening exercises two or three days a week.2 You can use equipment such as

weights, rubber tubing, and even your own body weight.

• Use very light or light resistance if you are older or were not active before

• Do 2-4 sets of each exercise for all major muscle groups in your body

• Do 8-20 repetitions for each exercise

• Give your body at least 48 hours of rest between sessions

3 Stretch It Out

By becoming more fl exible, you may fi nd it easier to reach things on high shelves or

bend down to tie your shoes. You will have a better sense of balance and coordination.

To stay fl exible, stretch all the major muscle groups in your body.

• Do fl exibility exercises two or three days each week

• Warm up for 5-10 minutes before stretching by doing activities to increase your heart

rate slightly

• Hold each stretch for 10-30 seconds

• Repeat each stretch 2-4 times

PhysicalActivitycontinued

There’s no right or wrong way to be physically active, so get creative!

I will become more physically active by:

________________________________________________________________________________________________________________________

for ____________________________________ on _____________________________________ starting ______________________________ .

ACTIVITY

NUMBER OF MINUTES DAYS OF THE WEEK DATE

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Eating healthfully is essential for good health. Guidelines from the United States

Department of Agriculture suggest that a healthful eating plan has the following

health benefi ts:3

• Decreased risk for chronic diseases, such as type 2 diabetes, hypertension and certain cancers

• Decreased risk of overweight and obesity

• Decreased risk for nutrient defi ciencies

Nutrition should not be a hard-to-follow diet or an extreme restriction of foods. Simply

following a well-balanced eating plan that focuses on balancing calories and making

healthy food choices is key to promoting overall health. The Dietary Guidelines identifi es

three strategies for eating healthfully:

Balance calories

Increase consumption of healthy foods

Reduce consumption of unhealthy foods

EAT THE RIGHT AMOUNT OF CALORIES FOR YOU

Everyone has a personal calorie limit*. Staying within yours can help you reach or

maintain a healthy weight. Below are simple tips for controlling your calories without

counting every one.

• Think before you eat: Is it worth the calories?

• Avoid oversized portions.

• Use a smaller plate, bowl or glass.

• Stop eating when you are satisfi ed, not full.

• Cook at home more often where you have control of what’s in your food.

• When eating out, choose lower-calorie options.

*To get your personal daily calorie limit, visit www.choosemyplate.gov.

Nutrition

SUGARS, FATS AND SODIUM

Added sugars and fats load foods with extra calories you don’t need, and too much sodium may increase blood pressure.

Nutrition should not be a hard-to-follow diet or an extreme restriction of foods.

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BUILD A HEALTHY PLATE

When preparing your meals, follow these simple tips for building a healthy plate

that’s full of nutrients and lower in calories.

• MAKE HALF OF YOUR PLATE FRUITS AND VEGETABLES | Choose an assortment

of bright-colored fruits and veggies.

• SWITCH TO SKIM OR 1% MILK | They have the same amount of calcium with

less fat and fewer calories.

• MAKE AT LEAST HALF OF YOUR GRAINS WHOLE | Choose 100% whole-grain

cereals, breads, rice and pasta.

• VARY YOUR PROTEIN CHOICES | Twice a week eat seafood; eat beans, which

are a natural source of fi ber; and keep poultry portions small and lean.

I will improve my nutrition by:

_______________________________________________________________________________________________________________________ .

I will do this by __________________________________________________________________________________________________________

starting __________________________________ .

Nutrition continued

BUILBUI

YOUR GOAL (i.e. Eating more fruits and vegetables)

ACTIVITY (i.e. Eating one fruit or vegetable with each meal)

DATE

32 CUT BACK ON

Foods with added sugars

• Drink water instead of sugary drinks.

There are about 10 packets of sugar in a

12-oz can of soda.

• Eat sugary desserts less often. Instead,

choose fruit for dessert.

• Choose 100% fruit juice instead of fruit-

fl avored drinks.

Foods high in solid fats

• Make major sources of saturated fats

occasional choices.

• Select lean cuts of meats or poultry and

fat-free or low-fat dairy.

• Switch from solid fats to oils when

preparing food.

Foods high in sodium

• Compare sodium in foods like soup,

bread, and frozen meals and choose the

lower-sodium options.

• Use spices or herbs to season food

without adding salt.

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Tobacco is considered the number one cause of preventable death in the United States,

causing more than 443,000 deaths per year.4 Fortunately, people who stop smoking

greatly reduce their risk for disease and premature death. Although there are greater

health benefi ts the sooner you quit, cessation is benefi cial at any age.

Smoking cessation is associated with the following health benefi ts:

• Lowered risk for lung and other types of cancer

• Reduced risk of coronary heart disease, stroke and peripheral vascular disease

• Reduced respiratory symptoms, such as coughing, wheezing and shortness of breath

• Reduced risk of developing chronic obstructive pulmonary disease (COPD)

• Reduced risk of infertility in women of childbearing age and reduced risk of low-birth-

weight babies in pregnant women

Tobacco

20 MINUTES after quitting

• Blood pressure & heart rate drop.

People who stop smoking greatly reduce their risk for disease and premature death.

SMOKING CESSATION TIMELINE – HEALTH BENEFITS OVER TIME5

12 HOURS after quitting

• Carbon monoxide level in your blood drops to normal.

2 WEEKS TO 3 MONTHS after quitting

• Circulation improves.• Lung function increases.

1 TO 9 MONTHS after quitting

• Coughing and shortness of breath decrease.

• Cilia (tiny hair-like structures that move mucus out of the lungs) start to regain normal function.

• Increasing ability to clean the lungs and reduced risk of infection.

1 YEAR after quitting

• The excess risk of coronary heart disease is half that of a continuing smoker’s.

5 YEARS after quitting

• Risk of cancer of the mouth, throat, esophagus and bladder are cut in half.

• Stroke risk can fall to that of a non-smoker after 2-5 years.

10 YEARS after quitting

• Risk of lung cancer death is about half that of a smoker’s.

15 YEARS after quitting

• Risk of coronary heart disease is that of a non-smoker.

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ACTION STEPS FOR QUITTING6

Quitting tobacco use is hard, but it is probably the best thing you can do for your health

and well-being. You may try to quit several times before you’re successful. But you will

learn something each time. Quitting works best when you’re prepared and have a plan.

Preparing to quit

• Think about why you want to quit and write it down.

• Learn how much you depend on nicotine and know your triggers.

• Know your options for quitting.

Getting started

• Set a quit date that’s meaningful to you.

• Tell family, friends and co-workers you plan to quit.

• Anticipate and plan for challenges.

• Remove cigarettes and other tobacco products from your home, car and workplace.

• Talk to your doctor about getting help to quit.

Staying tobacco-free

• Reward yourself – Quitting is hard work. Set up rewards to remind yourself how hard

you’re working.

• Keep your guard up – Some people, places, activities or feelings may trigger the urge

to smoke. Be cautious and understand most urges disappear within a few minutes.

• Don’t be discouraged if you slip – It’s not a lost cause. Just make sure you learn from

the slip to prevent others in the future.

• Stay upbeat – The fi rst few days and weeks may be diffi cult. Continue to remind

yourself why this is important to you and remember the long-term benefi ts.

I will become tobacco-free or eliminate my exposure to secondhand smoke by:

_______________________________________________________________________________________________________________________ .

_______________________________________________________________________________________________________________________ .

I will tell these people about my plan: ______________________________________________________________________________________.

My Quit Date is ___________________________ .

I will reward myself by ____________________________________________________________________________________________________.

You may understand the dangers of

smoking and make the choice to be

smoke-free. But what about secondhand

smoke? There is no safe level of exposure

to tobacco smoke and occasional exposure

is harmful even if you’re a non-smoker.

Secondhand smoke causes and contributes

to many health problems including lung

disease, asthma, heart disease and stroke.

State and local governments are taking

secondhand smoke seriously by passing

laws restricting smoking in public places.

With a little planning, there are additional

things you can do to further eliminate your

exposure to secondhand smoke.

• Don’t allow smoking in your home.

• Don’t allow smoking in your vehicle.

• Suggest that smoking restrictions be

enforced at work.

• Choose smoke-free care facilities.

• Choose smoke-free restaurants and

hotel rooms.

Tobaccocontinued

ACACTITIONONACTION

SECONDHAND SMOKE

FRIENDS, FAMILY MEMBERS, CO-WORKERS

DATE

REWARD PLAN

STEPS TOWARD BECOMING TOBACCO FREE

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When it comes to healthy behaviors, sleep often falls lower on the list. However,

more and more research emphasizes that suffi cient sleep is an essential part of health

promotion and disease prevention. According to the Centers for Disease Control and

Prevention, insuffi cient sleep is associated with the onset of diabetes, cardiovascular

disease, obesity and depression.7 It is also responsible for many motor vehicle and

machinery-related accidents.

GET SOME SLEEP

Adults need 7-9 hours of sleep each day. Most adults would enjoy getting more sleep,

but doing so might not be that simple. The National Sleep Foundation recommends

the following:

Go to bed at the same time each night and rise at the same time each morning –

even on weekends.

Establish a regular, relaxing bedtime routine, such as taking a hot bath.

Make sure your bedroom is quiet, dark, relaxing and cool.

Make sure your bed is comfortable.

Only use your bed for sleeping and not for other activities, such as reading, watching

TV or listening to music.

Physical activity may help promote sleep, but not within a few hours of bedtime.

Avoid large meals before bed.

Avoid caffeine close to bedtime.

Avoid nicotine.

Avoid alcohol close to bedtime.

Sleep

Most adults would enjoy getting more sleep, but doing so might not be that simple.

INSUFFICIENT SLEEP

Insuffi cient sleep is associated with the onset of diabetes, cardiovascular disease, obesity and depression.

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I will get more quality sleep by: _______________________________________________________________________________________ .BEHAVIOR(S)

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The Centers for Disease Control and Prevention warn that excessive alcohol use can lead

to increased risk of health problems such as injuries, violence, liver diseases and cancer.

Approximately 79,000 deaths result from excessive alcohol use each year in the United

States, making it the third leading lifestyle-related cause of death.8

If you drink alcohol, it is recommended that you do so in moderation. However, some

people should not drink any alcohol, including those who are:

• Pregnant or trying to become pregnant.

• Taking medications that may cause harmful reactions when mixed with alcohol.

• Younger than 21.

• Recovering from alcoholism.

• Suffering from a medical condition that may be worsened by alcohol.

• Driving, planning to drive, or participating in other activities requiring skill,

coordination, and alertness.

Immediate Health Risks Long-Term Health Risks

• Unintentional injury

• Violence

• Risky sexual behaviors

• Fetal alcohol disorders among

pregnant women

• Alcohol poisoning

• Neurological problems including

dementia, stroke and neuropathy

• Cardiovascular problems

• Psychiatric problems including

depression, anxiety and suicide

• Social problems

• Cancer of the mouth, throat,

esophagus, liver, colon and breast

• Liver diseases

Alcohol

If you drink alcohol, it is recommended that you do so in moderation.

KEY DEFINITIONS

What is considered MODERATE consumption?

Moderate alcohol consumption is defi ned

as 1 drink a day for women and up to

2 drinks a day for men.

What is heavy or HIGH-RISK drinking?

Heavy or high-risk drinking is the

consumption of more than 3 drinks a day

or more than 7 a week for women, and

more than 4 drinks a day or more than

14 a week for men.

What is considered ONE drink?

A standard drink contains 0.6 ounces of

pure alcohol. Generally, this amount is

found in:

• 12 ounces of regular beer or wine cooler

• 8 ounces of malt liquor

• 5 ounces of wine

• 1.5 ounces of 80-proof liquor

(e.g. gin, rum, vodka, whiskey)

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Stress

Long-term stress can be harmful to our bodies and our health.

Let’s face it: Just about everyone has stress. Stress is the body’s natural response to

diffi cult situations. The problem is that the onslaught of today’s stressors is fairly non-stop.

Long-term stress can be harmful to our bodies and health. According to Mental Health

America, stress may contribute to:9

• High blood pressure

• Heart disease and stroke

• Decreased immune defenses

• Cancer

• Stomach problems

• Poorer brain function

• Depression

• Anxiety disorders

PREVENTING STRESS

The fi rst step in reducing stress is to prevent it by identifying the sources of stress in your

life and fi nding healthy ways to avoid them or reduce their effect. For example, you may

fi nd that one of your biggest stressors is being too busy. You’re always on the go and

fi nding yourself involved in too many projects. You may decide to avoid this stressor or

reduce its effect by being more assertive by saying “no” more often or fi nding ways to

better manage your time.

Spend some time refl ecting on your biggest stressors and things you can do to eliminate

them or reduce their effect.

REFLECTION

Spend some time refl ecting on your biggest stressors and things you can do to eliminate them or reduce their impact.

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COPING WITH STRESS9

As mentioned previously, the fi rst step to reducing stress is preventing it. However,

for most of us, removing all sources of stress is not possible. The good news is getting

enough sleep, a proper diet, avoiding caffeine and other stimulants and taking time out

to relax can help you manage stress and be more resilient to it. Below are healthy ways

to cope with stress and boost your well-being.

CONNECT WITH OTHERS | People who feel connected are happier and healthier –

and may even live longer.

STAY POSITIVE | Think more positively by being optimistic, practicing gratitude, and

avoiding negative thinking.

GET PHYSICALLY ACTIVE | In addition to the many physical benefi ts, exercise helps

improve mood. It decreases stress, anger, anxiety and depression.

HELP OTHERS | People who consistently help others experience less depression,

greater calm, fewer pains and better health. They may even live longer.

GET ENOUGH SLEEP | Sleep combats some of the fallout of stress and poor sleep has

been linked to greater risk of depression and anxiety.

CREATE JOY AND SATISFACTION | Positive emotions can boost your ability to

bounce back from stress, solve problems and think fl exibly and even fi ght disease.

EAT WELL | Eating healthy food and regular meals can increase your energy and

infl uence your mood.

TAKE CARE OF YOUR SPIRIT | People who have strong spiritual lives may be healthier

and live longer. Spirituality seems to cut the stress that can contribute to disease.

DEAL BETTER WITH HARD TIMES | Research shows that people who spend time

writing about diffi cult times have better health and are less depressed.

GET PROFESSIONAL HELP IF YOU NEED IT | More than 80 percent of people who are

treated for depression improve.

I will better manage my stress by:

_______________________________________________________________________________________________________________________ .

_______________________________________________________________________________________________________________________ .

_______________________________________________________________________________________________________________________ .

_______________________________________________________________________________________________________________________ .

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Stress continued

COCOPIPINGNCOPING

ACTIVITY (IES) AND NUMBER OF DAYS PER WEEK

1.

2.

3.

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Medical experts agree that even a small weight loss will help lower your risk.

DEFINING BODY MASS INDEX

Body Mass Index (BMI) is a universal measure

of overweight and obesity. It is calculated

from your height and weight. BMI is a gauge

of your risk for diseases that can occur with

more body fat. The higher your BMI, the

higher your risk for certain diseases such as heart disease, high blood pressure, type 2

diabetes, gallstones, breathing problems and certain cancers.

For most people, BMI correlates with their amount of body fat. However, BMI may

overestimate body fat in people who have a muscular build such as body builders and

athletes. The BMI category and score is color-coded in the chart above, with yellow and red

showing ranges at risk. These also correspond with your biometric results table on page 1.10

WAIST CIRCUMFERENCE

Measuring waist circumference helps

identify possible health risks that come with

overweight and obesity. If most of your fat is

around your waist rather than at your hips,

you’re at a higher risk for heart disease and

type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for

women or greater than 40 inches for men. To correctly measure your waist, stand and

place a tape measure around your middle, just above your hipbones. Measure your waist

just after you breathe out.

Waist circumference values are color-coded in the chart above, with yellow and red showing

ranges at risk. These also correspond with your biometric results table on page 1.10

BODY MASS INDEX (kg/m2)

Underweight <18.5

Normal 18.5-24.9

Overweight 25.0-29.9

Obese >30.0

Healthy Weight Management

AIM FOR A HEALTHY WEIGHT | Losing just 10% of your body

weight can improve your health. If you need to lose weight, do so

gradually by losing ½-2 pounds per week.

BE PHYSICALLY ACTIVE | Burning calories is a key part of weight

loss and helps keep weight off over time. While the amount of

physical activity for weight loss varies, experts believe many can

maintain their weight by doing

150 minutes of moderate-intensity exercise a week. For those who

want to lose signifi cant amounts of weight may need to get 300

minutes of moderate-intensity activity a week.

EAT A HEALTHY DIET | It’s important to focus on reducing calories

from food and beverages and following a healthy eating plan. Eat

lots of fruits and vegetables, which are naturally low in calories.

Also, eat foods low in fat and sugar and high in fi ber.

STEPS TO LOSING WEIGHT

One major contributor to overweight and obesity is an imbalance of energy. This involves eating too many calories and not getting

enough physical activity. Medical experts agree that achieving and maintaining a healthy weight through lifestyle changes may reduce

your risk of heart disease, type 2 diabetes, arthritis, breathing problems and some cancers. Healthy habits for weight loss are to:

WAIST CIRCUMFERENCE (in)

MALES FEMALES

Normal <35 <33

Borderline 35-39 33-34

High >40 >35

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Having high blood pressure puts you at risk for heart disease and stroke, which are leading causes of death in the United States.

Having high blood pressure puts you at risk for heart disease and stroke, which are

leading causes of death in the United States.11

High blood pressure is called the “silent killer” because it often has no warning signs

or symptoms and many people don’t realize they have it. That’s why it’s important to

get your blood pressure checked regularly. The good news is that you can take steps to

prevent high blood pressure or to treat it if it’s high.

Blood pressure is written as two numbers. The fi rst (systolic) number represents the

pressure in your blood vessels when your heart beats. The second (diastolic) number

represents the pressure in your vessels when your heart rests between beats. Blood pressure

values are color-coded in the chart below, with yellow and red showing ranges at risk.

These also correspond with your biometric results table on page 1.12

BLOOD PRESSURE (mmHg)

SYSTOLIC DIASTOLIC

Normal <120 and <80

Prehypertension 120-139 or 80-89

Hypertension Stage 1 140-159 or 90-99

Hypertension Stage 2 >160 or >100

Medical experts agree that practicing healthy lifestyle habits may reduce your risk of high

blood pressure. If you have high blood pressure, lifestyle changes are just as important as

taking medications. Healthy habits are:

• EAT A HEALTHY DIET | Eat lots of fresh fruits and vegetables, which provide nutrients

such as potassium and fi ber. Also, eat foods low in saturated fat and cholesterol.

Avoid sodium by limiting the amount of salt you add to your food. Be aware that

many processed foods and restaurant meals are high in sodium.

• MAINTAIN A HEALTHY WEIGHT | Being overweight can raise your blood pressure.

Losing weight can help lower your blood pressure.

• BE PHYSICALLY ACTIVE | Physical activity can help lower blood pressure. The Surgeon

General recommends adults engage in moderate-intensity physical activities for at least

30 minutes on most days of the week.

• BE TOBACCO-FREE | Smoking injures blood vessels and speeds up the hardening of

the arteries. Further, smoking is a major risk for heart disease and stroke. If you don’t

smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and

stroke. Your doctor can suggest programs to help you quit.

• LIMIT ALCOHOL USE | Drinking too much alcohol is associated with high blood

pressure. If you drink alcohol, do so in moderation—no more than one drink per day

for women or two drinks per day for men.

High Blood Pressure

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There are no symptoms of high cholesterol. The good news is that there are steps you can take to prevent high cholesterol or to reduce your levels if they are high.

Cholesterol is a waxy, fat-like substance your body needs. But, when you have too much

in your blood, it can build up on the walls of your arteries. This can lead to heart disease

and stroke. There are no symptoms of high cholesterol. The good news is there are steps

you can take to prevent high cholesterol or reduce your levels if they are high.

THE “GOOD” AND THE “BAD”

Particles called lipoproteins carry cholesterol in the blood. There are two kinds of

lipoproteins you need to know about: LDL (bad) and HDL (good).

• Low-density lipoproteins (LDL) make up the majority of the body’s cholesterol. LDL is

known as “bad” cholesterol because having high levels can lead to a buildup in the

arteries and result in heart disease.

• High-density lipoproteins (HDL) absorb cholesterol and carry it back to the liver, which

fl ushes it from the body. High levels of HDL, or “good” cholesterol, reduce the risk of

heart disease and stroke.

Blood cholesterol values as recommended by the National Cholesterol Education Program

are color-coded in the chart below, with yellow and red showing ranges at risk. These also

correspond with your biometric results table on page 1.13

HDL CHOLESTEROL (mg/dL)

Males Females

Very Low <15 <15

Low <40 <50

Desirable 40-59 50-59

Very Desirable >_60 >_60

TOTAL CHOLESTEROL/HDL RATIO

Optimal <3.6

Good 3.6-5.1

High >_5.2

TOTAL CHOLESTEROL (mg/dL)

Desirable <200

Borderline 200-239

High >_240

LDL CHOLESTEROL (mg/dL)

Optimal <100

Near Optimal 100-129

Borderline High 130-159

High 160-189

Very High >_190

Cholesterol

TRIGLYCERIDES (mg/dL)

Normal <150

Borderline High 150-199

High 200-499

Very High >_500

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Medical experts agree that practicing healthy lifestyle habits may reduce your risk of

high blood cholesterol. If you have high blood cholesterol, lifestyle changes are just as

important as taking medications.

Healthy habits are:

• EAT A HEALTHY DIET | A healthy diet can help keep blood cholesterol levels down.

Avoid saturated fat, trans fats and dietary cholesterol, which tend to raise cholesterol

levels. Other types of fats, such as monounsaturated and polyunsaturated fats, can

actually lower blood cholesterol levels, as well as eating fi ber. Drinking alcohol can

raise triglycerides.

• MAINTAIN A HEALTHY WEIGHT | Being overweight or obese can raise your bad

cholesterol levels. Losing weight can help lower your cholesterol.

• BE PHYSICALLY ACTIVE | Physical activity can help maintain a healthy weight and

lower cholesterol. The Surgeon General recommends adults engage in moderate-

intensity exercise for at least 30 minutes on most days of the week.

• BE SMOKE-FREE | Smoking injures blood vessels and speeds up hardening of the

arteries. Smoking greatly increases your risk for heart disease and stroke. If you don’t

smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and

stroke. Breathing secondhand smoke increases your risk for a heart attack and other

heart conditions.

Cholesterol continued

Medical exdi lMedical edi l

RISK ASSESSMENT TOOL FOR ESTIMATING YOUR 10-YEAR RISK OF HAVING A HEART ATTACK

You can estimate your risk for heart disease by using the 10-year risk calculator of

the National Cholesterol Education Program at the National Heart, Lung, and Blood

Institute’s web site at http://hp2010.nhlbihin.net/atpiii/calculator.asp?usertype=pub.

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17

Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations.

When your body doesn’t make enough insulin, or when the insulin you do make doesn’t

work as well as it should to keep the insulin/glucose balance, you have diabetes. Dealing

with diabetes isn’t easy, but if you have it, you can live a full and happy life. You do

have to think about what and when you eat, how you exercise and when you take your

medication. Diabetes can cause serious health complications, including heart disease,

blindness, kidney failure and lower-extremity amputations.

Normal blood sugar levels fl uctuate depending on how long it’s been since you last

ate. Current fasting blood sugar guidelines from the American Diabetes Association are

color-coded in the chart below, with yellow and red showing ranges at risk. These also

correspond with your biometric results table on page 1.14

BLOOD SUGAR (mg/dL)

Low <60

Normal 60-99

Pre-diabetic 100-125

Diabetic Level >126

TYPES OF DIABETES

PREDIABETES | People with prediabetes have blood glucose levels that are higher than

normal but not high enough for a diagnosis of diabetes. This condition raises the risk of

developing type 2 diabetes, heart disease and stroke. Those with prediabetes are likely to

develop type 2 diabetes within 10 years, unless they take steps to prevent or delay diabetes.

Practicing healthy habits such as eating a healthy diet, physical activity, stress management

and maintaining a healthy weight will reduce your risk of developing diabetes.

TYPE 1 DIABETES | Type 1 diabetes is a chronic condition in which the body produces little

or no insulin. The exact cause of type 1 diabetes is unknown and has no cure. Children and

young people often have this kind of diabetes, although older people can develop it too.

Healthy eating, physical activity and insulin injections are the basic therapies for type 1

diabetes. The amount of insulin taken must be balanced with food intake and daily activities.

Blood glucose levels must be closely monitored through frequent blood glucose testing.

Diabetes

REDUCE YOUR RISK

Practicing healthy habits such as eating a healthy diet, physical activity, stress management and maintaining a healthy weight may reduce your risk of developing diabetes.

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18

TYPE 2 DIABETES | In type 2 diabetes the body produces some insulin, but less and less

is made over time. Many people with type 2 diabetes weigh more than they should and

many older people have diabetes because their body systems don’t work as well as they

once did.

Healthy eating, physical activity and blood glucose testing are the basic therapies for

type 2 diabetes. In addition, many people with type 2 diabetes require oral medication,

insulin or both to control their blood glucose levels. Maintaining a reasonable body

weight and being physically active may help prevent development of type 2 diabetes.

GESTATIONAL DIABETES | Some women develop gestational diabetes when they are

pregnant. It usually goes away after the baby is born, but it does increase the risk of

developing type 2 diabetes.

LEARN THE EARLY SIGNS

Learning the early signs of diabetes is important to reduce long-term complications that

may occur if diabetes is not treated. You might have SOME or NONE of the following

symptoms:

• Frequent urination

• Excessive thirst

• Unexplained weight loss

• Extreme hunger

• Sudden vision changes

• Tingling or numbness in hands or feet

• Feeling very tired much of the time

• Very dry skin

• Sores that heal slowly

• More infections than usual

Diabetes continued

Learning diabetes management skills is very

important. To maintain your health, it’s

important to have regular appointments

with your primary medical doctor; an

endocrinologist, who may specialize in

diabetes care; an ophthalmologist for eye

examinations; a podiatrist for routine foot

care; a dietitian; and a diabetes educator

who can teach you the skills needed for

daily diabetes management.

To learn more about type 1, type 2, and

gestational diabetes, as well as diabetes

research, statistics, and education, contact:

National Diabetes Education Program

1 Diabetes Way

Bethesda, MD 20814–9692

Phone: 1–888–693–NDEP

(1–888–693–6337)

TTY: 1–866–569–1162

Fax: 703–738–4929

Email: ndep@mail.nih.gov

Internet: www.ndep.nih.gov or

www.yourdiabetesinfo.org

FOR MORE INFORMATION

TYPE 2 DIAYPE 2 DIPE 2

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19

Medical experts agree that practicing healthy lifestyle habits may reduce your cancer risk.

WHAT IS CANCER?

Cancer is a term used for diseases in which abnormal cells divide without control and are

able to invade other tissues. Cancer cells can spread to other parts of the body through

the blood and lymph systems. Cancer is not just one disease, but many diseases.

REDUCING YOUR CANCER RISK

The number of new cancer cases can be reduced and many cancer deaths can be

prevented. Research shows that screening for cervical and colorectal cancers as

recommended helps prevent these diseases by fi nding precancerous lesions so they can

be treated before they become cancerous.15 Screening for cervical, colorectal and breast

cancers also helps fi nd these diseases at an early, often highly treatable stage.

Vaccines also help reduce cancer risk. The human papillomavirus (HPV) vaccine helps

prevent most cervical cancers and some vaginal and vulvar cancers, and the hepatitis B

vaccine can help reduce liver cancer risk.

Medical experts agree that practicing healthy lifestyle habits may reduce your cancer risk.

Healthy habits are:15

• Have regular check-ups and cancer screening tests

• Avoid tobacco

• Limit alcohol use

• Avoid excessive exposure to ultraviolet rays from the sun and tanning beds

• Eat a diet rich in fruits and vegetables

• Maintain a healthy weight

• Be physically active

• Know your family history and your risks

CANCER SCREENING GUIDELINES

Screening increases the chances of detecting certain cancers early, when they are most

likely to be curable. To learn more about what screening tests the American Cancer

Society recommends and when you should have them, go to http://www.cancer.org/

Healthy/FindCancerEarly/CancerScreeningGuidelines/american-cancer-society-guidelines-

for-the-early-detection-of-cancer.

Cancer Prevention

MOHAMMED

Principal Wellness Company, Des Moines, Iowa 50392-0002, www.principal.com

GP53712-09 (SP808-09) | 07/2012 | © 2012 PFSI

WE’LL GIVE YOU AN EDGE®

1 U.S. Department of Health & Human Services. (2011). 2008 Physical Activity Guidelines for Americans. Retrieved from http://www.health.gov/paguidelines/

2 Garber, C., Blissmer, B., Deschenes, M., Franklin, B., Lamonte, M., Lee, I., . . . Swain, D. (2011). ACSM Issues Recommendations on Quantity and Quality of Exercise. Medicine & Science in Sports & Exercise, 1334-1359.

3 U.S. Department of Agriculture. (2012). Dietary Guidelines for Americans. Retrieved from www.cnpp.usda.gov

4 American Cancer Society. (2012). Stay Away from Tobacco. Retrieved from http://www.cancer.org/Healthy/StayAwayfromTobacco/index

5 American Cancer Society. (2012). When Smokers Quit - What are the Benefi ts Over Time? Retrieved from http://www.cancer.org/Healthy/StayAwayfromTobacco/GuidetoQuittingSmoking/guide-to-quitting-smoking-benefi ts

6 National Cancer Institute. (2012). Quit Smoking Today. Retrieved from http://www.smokefree.gov/

7 Centers for Disease Control and Prevention. (2012). Sleep and Chronic Disease. Retrieved from http://www.cdc.gov/sleep/about_sleep/chronic_disease.htm

8 Centers for Disease Control and Prevention. (2012). Alcohol and Public Health. Retrieved from http://www.cdc.gov/alcohol/faqs.htm

9 Mental Health America. (2012). Live Your Life Well. Retrieved from http://www.liveyourlifewell.org/go/live-your-life-well/

10 National Heart, Lung and Blood Insititute. (2012). Classifi cation of Overweight and Obesity by BMI, Waist Circumference, and Associated Disease Risks. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/bmi_dis.htm

11 Heron, M., Hoyert, D., Murphy, S., Xu, J., Kochanek, K., & Tejada-Vera, B. (2009). Final Data for 2006. National Vital Statistics Report.

12 National Institutes of Health. (2003). The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure. Bethesda, MD.

13 National Institutes of Health. (2004). Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation and Treatment of High Blood Cholesterol in Adults (Adults Treatment Panel III).

14 American Diabetes Association. (2012). Diagnosis and Classifi cation of Diabetes Mellitus. Diabetes Care, S64-S71.

15 American Cancer Society. (2012). Learn About Cancer. Retrieved from http://www.cancer.org/Cancer/index

For questions about your Personal Wellness Report, please call (877) 475-3442 Monday-Friday between

7:00 a.m. and 7:00 p.m. Central Time.

Sources

This material is provided for the sole purpose of general education on health-related matters. Please consult a health care provider regarding your own health concerns and before beginning any diet or

exercise program. We do not diagnose or treat any medical condition or provide medical advice.

MOHAMMED