VA Portland Health Care System
Healthy Weight Awareness Month - Week 4
Week 4 - Healthy Weight Awareness – Recharge
As a reminder from the previous articles this month, all areas of the Whole Health Circle of Health Wheel are interconnected. By changing your surroundings, you may enhance the Power of the Mind. Moving Your Body may also help you Recharge.
It is so important to recharge our batteries. This can mean taking your breaks during the workday, talking with a good friend, spending more time outdoors, exercising, or getting enough sleep. For some, getting enough sleep can be a challenge. According to the Center for Disease Control and Prevention (CDC), most adults need between 7 and 9 hours of sleep per night. Are you getting your 7 to 9 hours each night?
Not getting enough sleep can have big health consequences. Did you know a lack of sleep is connected to many chronic diseases such as obesity, type 2 diabetes, heart disease, and depression?
Here are a few tips to help you achieve your best sleep:
Increase your physical activity during the day to help you fall asleep at night. Try to limit exercise close to bed time.
Get your electronics out of the bedroom (TV, computer, tablets, cellphones, etc.).
Create a comfortable sleeping environment (temperature, dark, quiet, relaxing).
Turn down the lights to limit light exposure before heading for bed.
Set up a consistent sleeping pattern. Go to bed and wake up at the same time everyday.
Use your bed for sleep and sex only.
Do not drink alcohol to help you sleep – it actually disrupts your sleep cycle.
If you can’t fall asleep, get out of bed until you are ready.
Keep a sleep journal to track your sleep.
Talk to your Primary Care team if you are struggling with getting enough sleep.
In summary of Healthy Weight Awareness Month, focusing on your health and why it is important to YOU is the best way to maintain a healthy weight. Safe ways to help manage your weight include getting optimal sleep, reducing stress, maintaining healthy eating habits, and getting regular physical activity. Health is all about regular consistent behavior.
Please consider taking another look at the resources shared this month as you move into a new year of Whole Health!
- Power of the Mind
- Moving Your Body
- Food and Drink
Summary of shared resources available at Portland VA Healthcare System for Veterans:
- Individual Dietary Planning with a Registered Dietitian: To make an appointment, call 503-273-5112
- Nutrition Classes - VA Portland Health Care System: To make an appointment, call 503-273-5112
- MOVE! Weight Management Program - VA Portland Health Care System: To make an appointment, call (503) 220-3482 or (800) 949-1004 ext. 53482
- Or send a MyHealtheVet Secure Message to: MOVE_Weight Management_Portland_HPDP
Whole Health Coaching:
- If you are interested in learning more about Whole Health or would like to work with a Whole Health Coach, please reach out to your Primary Care Team and ask for a referral.
- Whole Health Coaching and other related information is available here.
Whole Health for Caregivers:
- Check out this group designed to give Caregivers an opportunity to understand the Whole Health Wheel and how each component can influence health and wellbeing.
- Contact the Caregiver Support Program at 503-273-5210 for more information or to register.
- Check out the Fresh Focus Podcast by VA Dietitians: Healthy Plate Method – Keep it simple
- Get Enough Sleep (2016). View Transcript. pdf icon[PDF – 127 KB]