Preventive care helps find health problems early before they become serious. It can include health screenings, checking your vital signs, getting vaccines, or talking with a healthcare provider about your daily habits and concerns. Here are some examples of preventive care:

• Yearly checkups with your primary doctor help review your overall health. During these visits, doctors check things like heart rate, blood pressure, height, weight, and examine your ears, eyes, throat, and skin.
• Routine blood tests, often done during checkups, can help identify risks for certain chronic diseases.
• Regular dental visits help prevent cavities and stop dental problems from getting worse.
• Cancer screenings can help find cancer early when it is easier to treat. Common screenings include those for breast, cervical, prostate, and colorectal cancer.

Taking care of your health starts with small steps – one appointment at a time!

Sources: CDC, go.iastate.edu/YIRTF6; Cleveland Clinic, go.iastate.edu/NTWZVC

Stretching increases blood flow to your muscles. This brings oxygen and nutrients into your body and can help reduce soreness.

How to Stretch Safely

• Stretch when your muscles are warm.
• If you’re only stretching, start with a few minutes of light walking to make sure you’re warmed up.
• If you’re doing strength or cardio exercise, stretch at the end of your workout.
• Move slowly into each stretch and stop if you feel pain.
• Hold each stretch for 10–30 seconds and repeat 3–5 times.
• Breathe normally, avoid bouncing, and keep your joints slightly bent to prevent injury.

For simple stretching routines to do at home, visit Spend Smart. Eat Smart.® upper and lower body stretching videos, go.iastate.edu/Q6EUYK. Yoga and Pilates are also great ways to improve balance, strength, and flexibility. Adding stretching to your routine can help you move better and feel better every day. Your body will thank you!

Sources: Mayo Clinic, go.iastate.edu/LGJP2K; American Heart Association, go.iastate.edu/MOXGZB

Use one of these safe thawing methods instead:

1. Refrigerator – This is the safest method. Place food on a plate or tray to catch drips and allow 24 hours of thawing for every 5 pounds of meat.
2. Cold Water – Place food in a sealed, leak-proof bag and submerge in cold water, changing the water every 30 minutes. Cook immediately after thawing.
3. Microwave – Use your microwave’s defrost setting. Cook immediately after thawing.

Never thaw food on the counter or in hot water. These methods can allow harmful bacteria to grow on the surface before the inside is thawed.

Safe thawing helps preserve food quality and protects your family from foodborne illness. Plan ahead and thaw smart!

Source: USDA, go.iastate.edu/GXAXJH

Serving Size: 1 fillet | Serves: 4

Ingredients:

• 4 salmon fillets (3-4 ounces each)
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 whole lemon

Directions:

1. Adjust oven rack to highest setting.
2. Preheat broiler to high. Cover a baking sheet with foil and spray with nonstick cooking spray.
3. Place salmon fillets on baking sheet. Sprinkle evenly with salt and ground black pepper.
4. Wash and cut lemon in half. Squeeze juice over the top of the salmon fillets.
5. Broil for 5-6 minutes.

Nutrition information per serving:
170 calories, 7g total fat, 1g saturated fat, 0g trans fat, 60mg cholesterol, 200mg sodium, 1g total carbohydrate, 0g fiber, 0g sugar, 23g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website.
For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

Can the food you eat help keep your brain strong as you age? Research suggests it can. The MIND diet—short for Mediterranean-DASH Intervention for Neurodegenerative Delay—was created to support brain health and lower the risk of memory loss.

The MIND diet focuses on foods high in fiber and rich in nutrients like vitamin E, folate, omega‑3 fats, and antioxidants. These nutrients protect brain cells, reduce inflammation, and support memory and learning.

Studies show that people who follow the MIND diet may have slower cognitive decline and a lower risk of Alzheimer’s disease. Even small changes can help your brain stay healthier over time.

Brain-Friendly Foods

• Leafy greens: 6+ servings per week
• Other vegetables: 1 serving per day
• Berries: 2+ servings per week
• Nuts: 5+ servings per week
• Olive oil: main cooking oil
• Whole grains: 3+ servings per day
• Fish: 1+ serving per week
• Beans: 4+ servings per week
• Poultry: 2+ servings per week
• Wine: up to 1 glass per day (optional)

Try to eat fewer sweets, red meat, fried foods, and butter, which can increase inflammation. Small changes add up—choosing nutrient‑rich foods today may help keep your mind sharp for years to come.

Source: Academy of Nutrition and Dietetics, go.iastate.edu/OGKBSR

Did you know that food security can affect your mental health? Food security means having regular and safe access to food. When people do not have enough food, it can affect their body and their mental health. Here is why there’s a strong connection between the two:

• Food insecurity is stressful and can harm emotional well-being.
• Not having enough food may make it more difficult to think clearly and manage emotions.
• It’s also linked to increased anxiety, depression, and stress.

Overall, not having enough food impacts your physical and mental health. If you or someone you know is struggling with food access or mental health, help is available:

• USDA National Hunger Hotline: 1-866-3-HUNGRY
• USDA website, www.nutrition.gov/topics/food-security-and-access, to explore resources for food insecurity
• National Suicide and Crisis Hotline: call or text 988
• CDC website, www.cdc.gov/mental-health/caring/index.html, to explore resources for mental health

Source: NIH, go.iastate.edu/FWWUKP

Did you know the average American spends more than 6 hours per day sitting? While it might seem harmless, sitting for too long can have negative health outcomes.

Research shows that sitting for too long can increase your blood sugar and blood pressure. It can also make your joints stiff and reduce mobility. It has also been linked to a higher risk of heart disease, diabetes, and even early mortality.

One simple way to protect your health is to take short movement breaks. Experts recommend standing up and walking for 5 minutes every 30 minutes. Studies have also shown that these short breaks can improve your overall mood and energy levels.

Next time you find yourself sitting for too long, stand up, stretch, or take a short stroll. Your physical and mental health will thank you.

Source: Columbia University, go.iastate.edu/FNSIPK

Serving Size: 1 cup | Serves: 2

Ingredients:

• 1 frozen banana
• 1 container (6 ounces) vanilla yogurt
• 1/2 cup nonfat milk
• 1 tablespoon peanut butter
• 1/2 teaspoon cocoa powder (optional)
• 1 teaspoon chia seeds (optional)
• 3 ice cubes (optional)

Directions:

1. Cut fresh banana into 4 to 6 chunks. Place in a tightly sealed container or zippered bag. Freeze for at least 4 hours.
2. Place frozen banana, yogurt, milk, peanut butter, and optional ingredients in a blender. Blend until smooth.
3. Serve immediately.

Nutrition information per serving: 190 calories, 4.5g total fat, 1g saturated fat, 0g trans fat, 5mg cholesterol, 100mg sodium, 33g total carbohydrate, 2g fiber, 16g sugar, 7g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

When it comes to managing weight, not all calories are created equal—especially when comparing those from solid foods to liquids. While both provide energy, research shows that liquid calories behave differently in the body and can make weight loss more challenging.

Liquid calories—like those in soda, favored coffee, alcohol, and some smoothies—don’t satisfy hunger the same way solid foods do. Because drinks are absorbed quickly and don’t need to be chewed or digested, they often skip the signals that tell your brain and stomach you’re full. This can lead to consuming more calories without feeling satisfied or realizing it.

Strategies to Reduce Liquid Calories

• Choose water or infused water instead of sugary drinks, like soda.
• Limit alcohol and sweetened coffee beverages.
• Keep a water bottle handy to stay hydrated and avoid reaching for high-calorie drinks.
• Read beverage labels carefully.

Liquid calories can sneak into your diet and slow down weight loss efforts. You can support your health goals and maintain a balanced diet by making mindful beverage choices and focusing on whole, nutrient-rich foods.

Sources: WebMD, go.iastate.edu/4H26VH

Falls can be serious as we age. About 1 in 4 adults over 65 fall each year, and many need emergency care. Falls often result from balance problems, medications, home hazards, low blood pressure, or poorly fitting shoes. They frequently occur in bathrooms or dark bedrooms at night.

Exercises to Prevent Falls

Moving more helps you stay steady. Try these:

• Stand on one leg for a few seconds
• Walk heel-to-toe in a straight line
• Shift weight from one foot to the other

Activities like yoga and tai chi improve balance and flexibility. Strength training and short bursts of higher-intensity exercise keep fast-twitch muscle fibers strong. These muscles help you react quickly—like catching yourself when you stumble. They weaken with age, but exercise helps maintain them.

If you’re worried about falling, talk to your health care provider. They can suggest safe exercises or refer you to a physical therapist for a custom plan. For easy balance exercises, watch this video from Spend Smart. Eat Smart., go.iastate.edu/53QGFD.

Practicing balance and building muscle daily lowers your risk of falling and helps you stay independent.

Sources: John’s Hopkins Medicine, go.iastate.edu/EQE3BE; Mayo Clinic, go.iastate.edu/JZ5MIT