A Guide for Improving Your Overall Health and Wellness
The Benefits of Healthy Habits
Living a healthy lifestyle can make you feel better both physically and mentally. Some good habits include getting a yearly check-up, eating nutritious food, being active, drinking alcohol responsibly, and avoiding harmful substances.
Everyone has different health needs, so it’s important to talk to your health care team about what habits are best for you. Here are some healthy habits and resources to help you practice them daily.
Mental health includes your emotions, thoughts, and social well-being. It affects how you think, feel, and act. It can influence your physical health. Stress, anxiety, and depression can cause:
- Changes in sleep habits (sleeping more or less than usual)
- Decreases in energy
- Changes in appetite
- Trouble concentrating or remembering things
- Achy muscles or joints, or headaches
- Temporary spikes in blood pressure (due to stress)
Mental health symptoms can be long-lasting or can happen because of life changes, like losing a loved one or the loss of a job. No matter your situation, there are ways to improve your mental health and manage stress in a healthy way. Talk to your care team for resources or take the free online screening below.
Vaya’s Mental Health Screening
Vaya’s Behavioral Health Crisis Line (1-800-849-6127) is available 24/7 for anyone experiencing a crisis related to mental health, substance use, intellectual/developmental disability, or traumatic brain injury needs. For more information about getting help during a crisis, visit our Crisis Help page.
Being active can help how you feel. Exercise does not have to be intense or time-consuming; even moderate activities can boost your mood and brain health.
The U.S. Centers for Disease Control (CDC) provides tips for Physical Activity for Different Groups. Other helpful tools include the Vaya Wellness Tracker and Move Your Way Activity Planner.
Fitting exercise into a busy schedule can be hard. Try these simple tips:
- Plan Ahead – Look at your daily schedule to find times when you can fit in some exercise. When you plan your day, you’re more likely to keep your scheduled activities.
- Schedule It – You probably mark time on your calendar for doctor visits, haircuts, or other appointments. Blocking time on your calendar for exercise makes it an equally important part of your day.
- Start Small – Exercise is exercise, no matter how much time you spend doing it. Starting small with a goal of 30 minutes a day, five days a week can help you build healthy habits. The 30 minutes doesn’t have to be consecutive—you can split it into 10- or 15-minute segments.
- Do Little Things – Small activities can add up for better health. Walking/wheelchair rolling and muscle-strengthening exercises can be modified to your ability. What’s most important is to be as active as you are able.
Do you want to eat healthier or manage your weight better? You can learn about healthy eating from the CDC. Healthy eating patterns can help you live longer and lower your risk for serious health problems, like heart disease and diabetes.
Assessing your weight can help identify potential health risks. Talk to your health care provider to get a full evaluation.
If you are you a member of Vaya Total Care, you might be eligible for a six-month WW (WeightWatchers) mobile app subscription through our Vaya Total Care Perks program. Check with your care team or request information through the member portal.
At Vaya, we see you as a person, not a diagnosis. Many people struggle with substance use, including alcohol and tobacco. We’re here to help.
Drinking too much can have immediate and long-term effects on your health. Excessive alcohol use includes:
- Binge drinking (four or more drinks for women, or five or more drinks for men on any day)
- Heavy drinking (eight or more drinks for women, or 15 or more drinks for men per week)
- Underage drinking (any use of alcohol by anyone under age 21)
- Drinking while pregnant (any alcohol use during pregnancy)
There are tools that can help you learn more about alcohol use and how to find help if you want to cut down or quit drinking. Vaya offers a free, anonymous online screening to help you if you’re worried about your drinking habits. Rethinking Drinking’s interactive worksheets help you assess your drinking, make changes, and get tools to help you stay in control.
If cutting back or quitting is harder than you expected, reach out for help. Talk to your Vaya Total Care team, call your doctor or therapist, or look for an online support group.
Using tobacco can lead to serious health issues but people can and do quit for good. Call 1-800-QUIT-NOW or visit QuitlineNC.com to learn more about free services for North Carolina residents. Our Tobacco Cessation page also offers information about services for eligible Medicaid members.
If you are struggling with substance use, Vaya can help. Talk to your care team about services like therapy or residential programs available through our network of health care providers. Our Behavioral Health Crisis Line is available 24/7 at 1-800-849-6127.
If you have a medical or life-threatening emergency, call 911 or go to a hospital emergency department immediately.
Everyone feels overwhelmed or sad from time to time, but suicidal thoughts are a sign of serious distress. Warning signs include:
- Talking about or thinking about death often
- Feeling hopeless or having no reason to live
- Withdrawing from family and friends
- Risky behaviors that such as driving recklessly or using alcohol and drugs more often
- Giving away items that mean a lot
- Saying goodbye to friends and family
If you or someone you know shows these signs, it’s important to get help as soon as possible.
- Call 911 in emergency and life-threatening situations.
- Call Vaya’s Behavioral Health Crisis Line at 1-800-849-6127, 24 hours a day, 7 days a week.
- Call or text the Suicide and Crisis Lifeline at 988 for 24-hour, confidential support.
- Disease Management
Managing health conditions can be hard, but we’re here to help. The more you and your care team know about what matters to you, the better we can work together to make the best decisions about your health. Visit Your Health: Managing What Matters Most to help you get started.
- Women’s Health
Visit our Women’s Health page for wellness information,health risks,and prevention tips and resources with specific considerations for women.
- Men’s Health
Visit our Men’s Health page for wellness information,health risks, and prevention tips and resources with specific considerations for men.
