Janne, your survey responses indicate that you already have many healthy nutrition habits. Congratulations! We want to help you as you continue your wellness journey. Things to consider as you further refine your healthy lifestyle are below:

• Eat a complete breakfast.
  • Include protein and fiber-rich foods like: eggs with vegetables, Greek yogurt with berries, or leftover chicken breast and broccoli.
  • Eating protein in the morning helps maintain a healthy weight and provides stable energy for your day.
• Eat whole foods.
  • If it comes in a package, avoid it if possible.
  • Focus on eating meats, eggs, vegetables, and fruits. Doing so ensures proper nutrition, vitamins, and minerals.
• Kick the carbohydrate habit.
  • Try to remove processed or white carbohydrates from your life.
  • Whole grains offer minimal benefits, but you can obtain the same energy from vegetables and fruits.
  • Complex carbohydrates like wheat or brown rice can fit into a healthy diet but portions and calories need to be controlled.
• Plan ahead
  • Pick a day of the week to prepare your meal plans and shopping lists for the week.
  • Use a calendar to plan menus so you have a plan for keeping meals healthy.
  • Keep a list of meals your family enjoys. This helps make meal planning go faster.
• Track what you eat.
  • Make sure that the foods you eat truly having a positive influence on your body.
  • Consider using an online food tracker such as www.myhealthcheck360.com track all of the foods and beverages you consume.

Janne, your Health Risk Assessment survey responses indicate that you may be exercising at least 30 minutes each day, including most days of the week. If you're not currently exercising, you value being physically active. If you are exercising currently, great job! Hopefully you are experiencing some of the many benefits to exercise: improved mood, increased energy, reduced anxiety, better quality sleep, reduced blood pressure, reduced cholesterol, and maintaining or moving toward a healthy weight.

Here are some suggestions to enhance the benefits of your exercise program:

1. Schedule it.

   Block off time in your schedule to exercise and keep the "appointment" just like you would for any other important meeting. It is critical that you take time for yourself to maintain your health.

2. Strive for variety.

   Keeping some variety in your routine reduces boredom and prevents you from getting into a rut.

   • If you typically walk for exercise, consider adding short periods to your walk where you walk faster or up a hill.
   • Ride your bicycle a couple of days each week as another way to change your routine.
   • Play a game of basketball, go swimming, or try an exercise class at your local fitness center.

3. Circuit train.

   The biggest benefits come from combining cardiovascular and strength exercises into one routine. For example, you could walk or jog for 2 to 10 minutes followed by a variety of strength exercises. Do one set of 12 to 15 repetitions for each strength training exercise. Take a short break, and then repeat this routine until you have done at least 30 minutes of exercise.

Janne, your Health Risk Assessment survey responses and biometric measurements indicate that you are at low risk for developing Sleep Apnea.

Sleep Apnea is a chronic sleep disorder that often goes undiagnosed. It’s a condition where you may have one or more pauses in breathing while asleep. Sometimes these pauses can happen up to 30 times an hour. These pauses in breathing lead to poor sleep and daytime sleepiness. It can also lead to work-related or driving accidents.

Untreated sleep apnea can lead to a higher risk of high blood pressure, heart attack, stroke, depression, obesity and diabetes. Sleep Apnea is diagnosed based on your medical and family history, a physical and a sleep study. If you think you may have sleep apnea you should talk to your doctor. Most people are unaware of their symptoms.

Risk Factors for sleep apnea include:

• Male
• Over the age of 50
• Neck measurement larger than 16 inches for women and 17 inches for men
• Body Mass Index (BMI) over 28
• Smoker
• Family History
• Nasal barrier due to a deviated septum, allergies or sinus issues
• Large tonsils, tongue or a small jaw bone

Symptoms of sleep apnea include:

• Loud and chronic snoring
• Pauses in snoring followed by a choke or gasp
• Sleepiness or lack of energy during the day
• Morning headaches
• Feeing irritable, depressed or having mood swings
• Restless sleep
• Dry mouth or sore throat upon waking

If you or a family member has any risk factors or symptoms, talk with your primary care physician. Your doctor will be able to assist you in preventing or managing sleep apnea risks.

Janne, way to go! Your survey responses indicate that you have little stress in your life. When you do experience stress you utilize techniques to help cope with the stress. You understand that stress is a part of life and something that comes and goes. Having the ability to manage stress is very important to your overall health and well-being. It directly affects your energy levels, sleep, diet, and metabolism.

Because stress triggers can vary as time goes on, continue to pursue the following habits:

1. Practice stress management techniques such as taking a walk, listening to music, or reading a book on a regular basis. This helps ensure you are well prepared if a situation occurs.
2. Share stress management tips and techniques that work for you with family and friends. This not only keeps them fresh in your mind, but you may help someone else learn positive habits.
3. Be on the lookout for new, creative, and healthy ways to manage your stress to grow your stress management skills.

Janne, your Body Mass Index (BMI) indicates that you are at a healthy weight. Keep up the great work and continue to work hard to maintain your weight and health habits. Why does body weight matter? Because your health matters! Maintaining a healthy body weight is one way to prevent chronic health risks as you age. Carrying excess body weight can increase your risk for:

• High blood pressure
• High cholesterol
• Type 2 diabetes
• Heart disease and stroke
• Sleep apnea and respiratory problems
• Some cancers (endometrial, breast, colon)
• Gall bladder disease
• Osteoarthritis

As you age, it becomes even more important to focus on maintaining your healthy weight. After all, it is easier to keep weight off than it is to lose weight. There are many factors that can affect your weight such as nutrition, exercise, sleep, and stress. For more information on each of these topics please refer to their specific sections in this report.

A few tips to help you maintain your weight include:

1. Track the calories you consume.

   • It is very important to know how many calories you eat and drink each day.
   • Access www.myhealthcheck360.com to make tracking your daily food easier.

2. Drink water.

   • Keep yourself well hydrated by drinking water throughout the day.
   • Do not drink your calories. This means not adding extra calories to your body by drinking beverages like soda, sports drinks or fruit juices.

3. Stay Active.

   • An active lifestyle not only helps manage weight, it also helps lower stress, improve sleep, and overall well-being.
   • A good place to start is to increase the amount or intensity of activities you currently do like walking, running, or riding bicycles.

Janne, HealthCheck360 uses a medically based calculation to estimate your risk for having a cardiovascular event (i.e. heart attack) in the next 5 to 10 years. It identifies those who are most likely to develop cardiovascular disease. It also identifies those who would benefit the most from preventative measures.

Based off of the information collected through the screening and Health Risk Assessment survey, your 10-year risk score is . Your 10-year risk percentage is . This puts you at LOW risk for developing a cardiac event.

Even though you are currently at LOW risk for a cardiovascular event, you should receive regular health screenings. It is important you share the results of these screenings with your doctor. Age and other health factors could cause this risk level to change.

Your risk for a cardiovascular event is calculated using: age, total cholesterol, nicotine use, HDL cholesterol, and systolic blood pressure. You can keep your risk level low by exercising on a regular basis and eating a diet full of nutrient-rich foods.

Please note that this risk score does not predict the total cardiovascular events that could occur in the future, transient ischemic attack (TIA), or heart failure.

Janne, your Health Risk Assessment indicates you tested positive for nicotine. If you haven’t already considered quitting nicotine use, we encourage you to think about changing your habits. The process of quitting can be difficult, but it will be worth the commitment to increase your chance of a longer and healthier life. By making the decision to quit you are making the decision to open your life to the many benefits of being a non-nicotine user:

• Reduced risk of cancer, heart attack, or stroke.
• Improved respiratory function - better breathing and less coughing.
• More energy, both physically and mentally
• Decreased facial aging, wrinkles, mouth sores, and bad breath.
• Save money. A pack-a-day smoker spends $1,938 on average each year, and a can-a-day chewing tobacco user spends $1,100 on average each year.
• More control of your life!

Tobacco use is the number one preventable cause of death in the United States. Take a minute to consider a few tips to get you on the right track to quitting:

1. Set a quit date.

   Make it during a time when you will have limited stress and extra time to keep yourself occupied.

2. Visit your physician.

   If you are thinking about using a quit aid, your doctor will be able to guide you in the right direction

3. Identify your reasons for quitting and triggers to using.

   Make sure your reasons are powerful enough to motivate you through the quit process. Have a few back up plans on how to deal with your triggers instead of turning to nicotine.

4. Prepare your environment.

   Get rid of items such as lighters and ashtrays that will remind you of using nicotine. If you are a smoker, clean your home and car to get rid of the smoke smell. Tell those around you that you are quitting so they can provide extra support.

5. Stock up.

   Have easy access to things you can use as an oral substitution, such as sugar free gum, hard candy, toothpicks, cinnamon sticks, or crunchy vegetables.

6. Manage stress.

   Find activities that you enjoy doing. Find an exercise routine to turn to when you have cravings or if stress is a trigger to using nicotine.

7. Reflect.

   Have you tried quitting before? Look back on the reasons why you were unsuccessful in the past. How you can change it this time?

8. Stay positive.

   Quitting can be a difficult process. Remember that the urge will pass in a few minutes whether you use nicotine or not.