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Wellness, continued from Page 1

If you’re not a Mid Coast employee, ask your benefits department if your company has a wellness program.

If not, you might suggest they initiate a pilot program. Keeping employees healthy, after all, is good for business.

Partnering with the Y ...Walking for wellness

PARTNERING WITH THE BATH YMCA and its national Activate America program, Mid Coast Hospital urged its employees to participate in a joint midday walk on the medical center’s grounds and nature trails. Here Marla Davis, RN, community health education coordinator, steps off along with others.


Photo by Gerry Maraghy

Three Mid Coast health gurus share their wellness tips

WILL AN APPLE A DAY keep the doctor away? Hey, it can’t hurt.

of bacteria and viruses, for which there is no cure.

At Mid Coast Hospital, we’re interested in all strategies that support wellness. So we asked three experts to give us their Top Ten Tips for staying healthy.

What better time than New Year to incorporate some healthy new habits into your routine?

E x e r c i s e P h y s i o l o g i s t K e i t h G u i o u s top ten tips for good health:

1. Exercise. A healthy heart requires aerobic training (walking, jogging, swimming, etc.) 20–40 minutes, three times a week. Strength training is also necessary for healthy bones and metabolism—two days a week for 20– 60 minutes.

2. Stop smoking. Smoking is linked to the top three killers in the U.S. today: cardiovascular disease, cancer and stroke.

3. Reduce body fat. Excess body fat is also linked with many chronic illnesses.

4. Eat more fresh fruit and veg- etables, low-fat protein and complex carbohydrates.

5. Reduce stress. Too much stress can make you ill and will aggravate existing conditions.

6. Reduce fat intake—for healthier cholesterol levels and much more.

7. Know your family medical history. There’s a good chance you may have to contend with some of the same conditions: be prepared.

8. Have regular checkups. Prevention is the golden rule.

9. Take the full course of any pre- scribed medication. You can’t kill the infection if you don’t finish your meds. Not finishing your prescription contributes to highly resistant strains

10. Don’t pollute. Your health and the health of your family for genera- tions to come will be impacted by the trash you produce today.

Keith Guiou is an exercise physiologist and the coordinator of Mid Coast’s Running Start cardiac rehabilitation and exercise program.

Ten tips from Mid Coast Dietician Alison Fernald:

1. Avoid mindless eating. Slow down and ask yourself: Am I really hungry? Is this a healthy choice? Does this really taste good?

2. Keep a food diary to gain an understanding of unconscious eating and drinking habits.

3. Include physical activity and fresh air every day—for the fun of it.

4. Fill up on non-starchy fruits and vegetables; eat more produce!

5. Declare your dietary intentions and ask family, friends and health practitioners for their support.

6. Laugh! Studies show it’s good for your health and may help prevent heart disease.

7. Institute tea time (without the pastry). This afternoon ritual is a good stress break, and studies show that tea is loaded with beneficial antioxidants.

8. Incorporate a good food source of vitamin C in your daily diet. Citrus fruits, cantaloupe, tomatoes and broccoli are all great.

9. Eat half a cup of vitamin A-rich food, a minimum of every other day. Squash, broccoli, sweet potato and cantaloupe are good sources.

10. Eat three servings of calcium- rich food daily—milk, fortified soy

See Wellness Tips, Page 12


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