Types of risks
- Family history – if a close family member has some health conditions, your risk may be higher
- Age – the older you are, the more likely you may be to develop some conditions
- Gender – you may be more likely to develop some conditions if you are male or if you are female
- Personal history of a condition
- High cholesterol
- High blood pressure
- Inactive lifestyle
- Drinking alcohol
- Understand why you have trouble quitting
- Be aware of your triggers and try to replace smoking with a healthy activity
- Know that you will experience withdrawal symptoms but these should subside
- Ask the Pharmacist at Walmart for help and about strategies for quitting including nicotine replacement therapy
- Get support from friends, family and co-workers
- Have your cholesterol tested, starting at age 40 for men and age 50 for women
- Reduce your consumption of fats, especially trans or saturated fats
- Eat healthy, including fibre-rich foods like whole grains, vegetables and fruit.
- Choose fish and lean meats
- Choose healthy snacks like air-popped popcorn, low-salt pretzels, or fruit
- Bake, broil or steam your foods. Avoid frying.
- Quit smoking
High blood pressure
- Maintain a healthy weight
- Limit your consumption of salt. Use other herbs and spices in your meals
- Read food labels and look for lower-sodium options
- Quit smoking
- Exercise for 30 minutes on most days
- If you are taking BP medication, take it exactly as prescribed by your doctor
- Use a home blood pressure monitor to keep track of your BP
- Be physically active for 30 minutes most days. This means that your breathing may be faster than normal, but you can still carry on a conversation.
- Choose activities that will improve your endurance (walking, swimming), strength (gentle weight training) and flexibility (gentle stretching, bending)
- Choose activities you enjoy
- Find an exercise partner.
- Set realistic, achievable goals
- Reward achievements
- Eat a healthy diet
- Prepare foods with less fat by roasting, baking, or steaming
- Avoid high-calorie, low-nutrient foods like sweet and salty snacks
- Manage your portion size.
- Avoid using food as a reward or when you have stress
- Lose weight slowly and avoid fad diets
- Know your body mass index (BMI) and your waist circumference (WC). The Pharmacist at Walmart can teach you how to measure them.
- Manage your stress with exercise, activities you enjoy, support from friends and family, or counselling
- Practice stress-reduction techniques such as deep breathing, meditation or yoga
- Learn to say no when you are feeling “maxed out”
- Get enough rest
- Enjoy a healthy lifestyle that includes healthy eating and regular physical activities
- Consider your recommended alcohol limits and manage your alcohol intake by choosing “mocktails” more often
- One drink = 5 oz. of wine; OR 1 bottle of beer; OR 1.5 oz. of spirits
- Ask the Pharmacist at Walmart about medication(s) that you may be taking. Alcohol may have an effect on your medication(s)
This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.