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Chronic Illnesses:
Chronic Illnesses:
The short of it, helping you to understand the importance of becoming proactive in your healthcare, despite the increased disparities you face having been formerly incarcerated is very important in enhancing your reentry intervention efforts. Your immediate healthcare goal is to seek consultation and continue any treatment or care you were receiving in prison. Secondly, in an effort to prevent further developing health concerns or relapse, it is important for you to actively engage in health-promoting behaviors and avoid environments that predispose you to health risks. Health-promoting behaviors have a trickling effect and, hopefully, overtime you will be encouraged by the overflow of your choices into other areas of your life.
Healthy Diet
Healthy Diet
Eat a heart-healthy diet
A healthy diet can help protect your heart, improve your blood pressure and cholesterol, and reduce your risk of type 2 diabetes. A heart-healthy eating plan includes:
- Vegetables and fruits
- Beans or other legumes
- Lean meats and fish
- Low-fat or fat-free dairy foods
- Whole grains
- Healthy fats, such as olive oil
Limit intake of the following:
- Salt
- Sugar
- Processed carbohydrates
- Alcohol
Saturated fat (found in red meat and full-fat dairy products) and trans fat (found in fried fast food, chips, baked goods)
Emotional Health
Emotional Health
Manage stress
Manage stress
Some people cope with stress in unhealthy ways — such as overeating, drinking or smoking. Finding alternative ways to manage stress — such as physical activity, relaxation exercises or meditation — can help improve your health.
Get good quality sleep
Get good quality sleep
A lack of sleep can do more than leave you yawning; it can harm your health. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.
Most adults need at least seven hours of sleep each night. Make sleep a priority in your life. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day.
Healthy Exercise
Healthy Exercise
Get moving: Aim for at least 30 to 60 minutes of activity daily
Regular, daily physical activity can lower your risk of heart disease. Physical activity helps you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and type 2 diabetes.
If you haven't been active for a while, you may need to slowly work your way up to these goals, but in general, you should aim for at least:
- 150 minutes a week of moderate aerobic exercise, such as walking at a brisk pace
- 75 minutes a week of vigorous aerobic activity, such as running
- Two or more strength training sessions a week
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