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Live Healthy Live Happy

Medical Mutual is dedicated to your good health. We want to help you make healthy choices to guide you on the path to a longer, healthier and happier life.

When you take the time to take care of yourself, you reduce your risks and strengthen the positive choices you are making to improve or maintain your overall health.

Daily Diet

  • Fruit: four to five servings per day.
  • Vegetables: four to five servings per day.
  • Grains: six to eight servings per day, half of which should be whole grains.   
  • Non-fried fish: three times a week.
  • Red meats: no more than once a week.

Dietary Dos & Don’ts

  • Start each day with a healthy breakfast.
  • Eat healthy fats: four to five servings per day.
  • Avoid saturated fats, hydrogenated fats and trans fats.
  • Minimum daily requirements: 1200 mg of calcium and 400 to 600 IU of vitamin D from diet or a multivitamin.
  • Limit alcohol intake: Men – two alcoholic drinks per day. Women – one drink per day.

Build Good Health Habits

  • Get a good night’s sleep on a regular basis.
  • Brush your teeth at least twice a day.
  • Use dental floss daily.
  • Wash your hands frequently and thoroughly.
  • Exercise regularly – at least three times a week.
  • Maintain a desirable weight.
  • If you smoke, stop. Avoid second-hand smoke.
  • Take prescribed medicines only as directed.

Keep Immunizations Current - Vaccines are not just for children

  • Tetanus, Diphtheria: booster every 10 years. Replace one booster with Tdap to also give protection against pertussis (whooping cough).
  • MMR (measles, mumps, rubella): adults who are not immune.
  • Influenza: every year if you are 50 years of age and older.
  • Pnuemococcal Polysaccharide: age 65 years or any adult at risk for complications from pneumonia.
  • Hepatitis B: any adult at risk.
  • Varicella (chicken pox): adults without a reliable history of chicken pox.
  • Meningococcal: individuals at risk for meningitis.

Reduce Stress

  • Develop a personal support group of close friends and family.
  • Talk to your friends or family on a daily basis and especially during periods of stress.
  • Know your financial limits and live within your means.
  • Complete those nagging, unfinished tasks or projects.
  • Develop stress-reduction techniques that work for you.
  • Exercise – go for a walk.
  • Listen to music.

Practice Safety

  • Have safe sex and avoid casual sex.
  • Don’t drink and drive.
  • Avoid illicit drugs.
  • Buckle your seat belt and stay within five mph of the speed limit.
  • Wear a helmet whenever you ride a bicycle or motorcycle.

It’s never too late to add years to your life. Take control, make some changes and enjoy a healthy life!

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