Radon-- A Realistic Concern

 Radon is an odorless, tasteless gas that occurs naturally. It is found in soil & water throughout the US. Once radon gets into the air, people breathe it in. Radon is the second leading cause of lung cancer, killing over 20,000 Americans per year. Smokers are affected roughly 10 times more often than non-smokers. There are no known short-term health effects or symptoms.

Radon can get into any kind of building— regardless of age, energy efficiency, or presence of a basement. It often enters through cracks, gaps, etc. The Environmental Protection Agency (EPA) estimates that 1 in 15 homes are impacted. Certain rock formations increase the likelihood of radon within our area. Since radon levels can vary greatly, testing your home is the only way to know (even if your county isn't higher risk or your neighbor's home is fine).

Fortunately, radon testing is often both cheap & easy. For the most accurate results, read the kit’s directions. In general, test on the lowest level of your home in a heavily used room. Don’t test in kitchens or bathrooms. Keep windows & doors closed as much as possible while testing. Results are read in picocuries per liter (pCi/L).
- Average outside:  0.4pCi/L
- Average inside home: 1.3 pCi/L
- Consider fixing if levels are between 2 - 4pCi/L.
- Immediate repairs are needed if levels are 4 pCi/L or more.

Radon reduction systems are very effective in returning levels to an acceptable range. Choose a certified professional for any necessary repairs. Once cleared, re-test every two years.

When under construction, radon-resistant techniques can be done simply, effectively, & inexpensively. Even these buildings should be tested for radon once occupied, though.

Learn more at http://www.ncradon.org/Home.html or www.cancer.gov. Or, call Granville Vance Public Health’s Environmental Health Department for a free radon test kit or with questions (919-693-2688 or 252-492-5263).

Fitness When it's Frigid

"Snowmageddon" is in progress. But, don't let that stop your physical activity!

Cold weather fitness tips:
If you prefer to be active outside, do so safely. While most people know to dress in layers, you still need to consider sunscreen, hydration needs, ways to be visible, etc.
- Mayo Clinic's Winter Fitness: Safety Tips for Exercising Outdoors
- Spark People's 13 Cold Weather Exercise Tips
- Cleveland Clinic's Cold Weather Can Give You Exercise-Induced Asthma

Indoor workout ideas:
(**Note:  Please modify movements as necessary to suit any health concerns & your current fitness level.)
- Fitness Blender's Low Impact Cardio Workout for Beginners (also has modification tips)
- American Council on Exercise's Workouts (many choices)
- Lifehack's 7 Minute Workout (on YouTube... just one of many free workouts you can find) 
- Military.com's Stuck Inside? Indoor Workout Ideas (requires limited equipment & space)
- Moneycrasher's 10 Best Indoor At Home Exercises & Workouts Without Equipment
- Greatist's 20 Awesome Indoor Workouts to Try Before Winter's Over (don't miss related articles in the right sidebar)

Fitness Apps: (**Note:  Please use caution with all downloads.)
- Wired's The Best Fitness Apps
- PCMag's The 25 Best Fitness Apps for 2016
- US News' The Best Fitness Apps for When You're Stuck Indoors

How Did You Sleep?

**Note:  This is actually our 300th "The Road to Better Health" post. Thanks to our dedicated readers for making this possible! Be a friend & tell someone new about us. **

quotesgram.com

Sleep is often something we take for granted.... Did you know that a lack of sleep can lead to accidents, weight gain, chronic health issues, & several other things I can't remember (oh, yeah, like forgetfulness). Learn more with WebMD's 10 Things to Hate About Sleep Loss.

Children get scheduled naps but who actually needs the most sleep? What are the different stages of sleep? Can you make up a sleep debt? Find out with WebMD's Sleep Quiz: Why You Need Your Zzzs.

Experts recommend adults get 7-9 hours of sleep each night. Although some estimates show improvement, many Americans fall short. Like any other healthy behavior, improving sleep may take some time & effort. The University of California San Diego offers a great Sleep Hygiene handout with tips. Search our blog (upper left sidebar) for more tips.

Many things can disturb sleep (including electronic blue light; alcohol, caffeine, or nicotine; some foods; some health issues & medicines; etc.). If you continue having sleep troubles, check out the National Sleep Foundation's Sleep Disorders & Problems page for general advice. Or, make an appointment with your healthcare provider for a more personalized approach.

Setting Goals for 2016

January is popular for making (& breaking) New Year's resolutions. As last week's post suggested, consider framing your resolutions as goals. Start with one or two specific goals. Revisit goals periodically to tweak as needed & celebrate accomplishments (both big & small). Need ideas?

- Healthier eating
* General:  Eat This, Not That's 20 Resolutions Diet Experts Want You to Make
* Cooking more at home:  WebMD's Simplify Weeknight Meals
* Eat more fruits & veggies:  Fruits & Veggies More Matters

- Being more active
* WebMD's Fitness Tips for Beginner Athletes
* MSN's 5 Things That Happen to Your Body When You Walk

- One-stop (goal) shopping
* RealSimple's 100 Inspiring New Year's Resolutions (Note: not all will be appropriate for everyone)
* Eat Smart Move More's Simple Tips
* MSN's 19 Tiny Life Changes You Can Make Right Now
* Or, search our blog for tips on improving sleep, stress, & lots of health related topics!

Improve your goal setting with:
* Business Insider's A Harvard Psychologist Explains Why Your New Year's Resolutions May Do More Harm...
* Gaiam Life's 10 Tips to Help You Keep Your New Year's Resolutions...

Holiday Challenge-- Week 7

Welcome to the final week of the 2015 "Maintain, Don't Gain" Holiday Challenge. We hope the content helped motivate you to learn & practice healthy behaviors through the holidays (& beyond).

Eat Smart Move More Weigh Less (the Challenge's sponsor) reports that a record 13,500 people participated this year! Here is a summary of one of the articles & the weekly challenge.

Check out lots of great tips, tools, recipes, & webinars at Eat Smart, Move More, Weigh Less.

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New Year's Resolutions

 

... Every year, people attempt a resolution but rarely have positive results. Follow these tips to make sure your resolutions stick.
Tip #1: Create goals that are specific and measurable.
Calling them New Year’s “goals” instead of “resolutions” shows that there is an idea of measuring your progress. A goal is something that can be reached... The goals need to be specific enough so that you can answer if you completed them with a ‘yes’ or ‘no’ answer. ...Try more specific goals like “Did you eat breakfast every day for a month”?

Tip #2: Allow yourself to feel a sense of accomplishment and progress.
Choose goals that are meaningful to you. If you choose to be more physically active for a reason, it will be easier to visualize your end goal. ...Celebrate the small successes along the way.

Tip #3: Know your limitations and don’t let setbacks stop your momentum.
With any new change in your lifestyle, there are going to be some rough patches while you are adjusting. Be prepared for obstacles and setbacks. Split up your large goal into small steps... once it’s broken down, you are able to feel empowered by taking it a step at a time.

Tip #4: Use tools to track your progress.
Find tools that will help you stay on track and will encourage you to reach your goal. Track however works for you; write it down on paper or use a smartphone app such as MyFitnessPal or LoseIt. Tracking your progress is key to your success.

Tip #5: Accountability partners
A great motivator to stay on track with your goal is to find an accountability partner. Choose someone who is reliable and encouraging....

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Week 7 Challenge:  Find Your Motivation

 

Everyone has a different answer to the question why do I exercise? Why do I eat healthy? Identifying your "why" will help you stay motivated to improve your health.

What is your "why"? It's not the answer you think you are supposed to have but really what motivates you....

Start thinking of yourself as someone who has a healthy lifestyle. YOU are that person who has a gym membership that you use. YOU are that person who is always looking for ways to stay active. YOU are the person who others view as healthy. YOU are that person and you are fabulous!