Healthy Behavior Support Resources and Education

 
 
 
 
 
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​​​​​​​​​​​​​​​​​​​​Women's and Men's Health Programs (WMHP) provides education and resources for those that need them.  The resources listed are intended to provide information and are not necessarily endorsed by WMHP.

Every Woman Matters (EWM) offers free and reduced cost Healthy Behavior Support Services (HBSS) for clients that are 35 years of age and older that want to reach their weight, fitness, nutrition and overall healthy living goals.

Healthy Behavior Support Services

Every Woman Matters (EWM) offers free or reduced cost Healthy Behavior Support Services (HBSS) to help clients reach their weight, fitness, and nutrition goals.  HBSS may include the following:

Health Coaching - Connect with a health coach that will help support your goals for a healthy lifestyle.  Explore
additional resources and supports available in your community and virtually!  Health coaching can be done virtually or by phone.  3 sessions scheduled to match your needs and availability.  More information can be found in the Health Coaching Flyer.

What is Health Coaching? (English and Spanish)  
Goal Setting  || Goal Setting (Spanish)


Health Coaches for Hypertension Program
 - Program for individuals with high blood pressure or at risk for developing high blood pressure.  Topics include blood pressure tracking, nutrition, physical activity, stress management, tobacco cessation, and medication management. Virtual or may be available in your community in-person.  

What Can I Do to Improve My Blood Pressure? || What Can I Do to Improve My Blood Pressure? (Spanish)
What is High Blood Pressure? || What is High Blood Pressure? (Spanish)
Do You Know Your Blood Pressure (BP) Numbers? || Do You Know Your Blood Pressure (BP) Numbers? (Spanish)
Blood Pressure Logs
Blood Pressure Measurement Instructions  ||  Blood Pressure Measurement Instructions (Spanish)

National Diabetes Prevention Program - In person or virtual program for people who have prediabetes or are at risk of Type 2 diabetes, but who do not already have diabetes.  16 weekly sessions and monthly follow-up sessions. 
Topics include healthy eating, physical activity, stress management and goal setting.  

Prediabetes Risk Test || Prediabetes Risk Test (Spanish)
About Prediabetes & Type 2 Diabetes  || About Prediabetes & Type 2 Diabetes (Spanish)

Living Well - For people with diverse medical diagnoses such as diabetes, arthritis, and hypertension develop skills and coping strategies to manage their symptoms.  Virtual or in-person workshops in some communities. 


Walk & Talk Toolkit - Small group program may be available in your community!  10 weeks of “walk and talk" sessions covering topics to help you live a healthier life.   

Walk & Talk Tool Kit
Activity Tracker || Activity Tracker (Spanish)
Fit In Walking Morning, Noon, or Night  

Tobacco Cessation - Ready to quit tobacco?  1-800-QUIT-NOW (784-8669).  Free Quitline services are available
24/7 in over 200 languages.  Web-based coaching is also available.  Encouragements throughout your quit journey. More information can be found by going to the Tobacco Free Nebraska website.

Women's Health Resources and Education

Be Wise & Strong While Growing Older
Helpful health resources you may want to use in your wellness journey.
These resources are intended to provide information and are not necessarily endorsed by WMHP.

Women's Health Screening Recommendations and Health Facts: 
https://www.womenspreventivehealth.org/wp-content/uploads/FINAL_2024-Well-Woman-Chart-English.pdf
https://www.womenspreventivehealth.org/wp-content/uploads/FINAL-2024-Well-Woman-Chart-Spanish.pdf
https://odphp.health.gov/myhealthfinder/doctor-visits/screening-tests

Choosing a Doctor:
https://health.gov/myhealthfinder/doctor-visits/regular-checkups/choosing-doctor-quick-tips
https://www.ahrq.gov/questions/index.html
https://www.nia.nih.gov/health/medical-care-and-appointments/what-should-i-ask-my-doctor-during-checkup

Getting Regular Checkups:
https://odphp.health.gov/myhealthfinder/healthy-living/sexual-health/get-your-well-woman-visit-every-year
https://familydoctor.org/tips-for-talking-to-your-doctor/?adfree=true

Colorectal Cancer:
https://health.gov/myhealthfinder/doctor-visits/talking-doctor/colorectal-cancer-screening-questions-doctor
https://dhhs.ne.gov/Pages/Nebraska-Colon-Cancer-Screening-Program.aspx

If you're 45 to 75 years old, request a FIT Kit (home screening kit) so you can be screened for colon cancer 
Online Link: FIT Kit Request Form   (to change language, click on current language in upper right of form)
Hard Copy Version: FIT Kit Request Form  ||  FIT Kit Request Form (Spanish)

Breast Cancer:
https://www.cancer.org/cancer/types/breast-cancer/about.html
https://www.breastcancer.org/facts-statistics
https://www.nationalbreastcancer.org/breast-cancer-facts/
https://www.cdc.gov/breast-cancer/statistics/index.html
Breast Health (English) || Breast Health (Spanish)

Cervical Cancer:
https://www.cancer.org/cancer/types/cervical-cancer/about/what-is-cervical-cancer.html​
https://www.cdc.gov/cervical-cancer/index.html
Cervical Health (English) || Cervical Health (Spanish) 

Ovarian Cancer:
https://www.cancer.org/cancer/types/ovarian-cancer/about.html
https://www.mdanderson.org/cancer-types/ovarian-cancer.html

Hormone Therapy:
https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372
https://my.clevelandclinic.org/health/treatments/15245-hormone-therapy-for-menopause-symptoms

     Testosterone:
     https://medlineplus.gov/lab-tests/testosterone-levels-test/

     Progesterone:
     https://medlineplus.gov/druginfo/meds/a604017.html

     Estrogen:
     https://medlineplus.gov/druginfo/meds/a682922.html
     https://www.healthline.com/health/womens-health/estrogen-vs-progesterone

Heart Disease: 
https://www.cdc.gov/heart-disease/about/women-and-heart-disease.html
https://www.cdc.gov/heart-disease/about/index.html

Healthy Eating:
https://www.cdc.gov/healthy-weight-growth/healthy-eating/meals-snacks.html

Protein Intake:
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

Diabetes:
https://www.cdc.gov/diabetes/diabetes-testing/prediabetes-a1c-test.html

Know Your Family History:
https://www.cdc.gov/family-health-history/family-health-history-and-you/family-health-history-and-adults.html#cdc_family_health_steps-collect-and-share-your-family-health-history
https://cbiit.github.io/FHH/html/index.html (Create a Family Health History)

Mental Health:
https://www.nimh.nih.gov/health/topics/women-and-mental-health
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/women-and-mental-health
https://womenshealth.gov/mental-health

Sleep:
https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
https://womenshealth.gov/mental-health/good-mental-health/sleep-and-your-health
https://www.cdc.gov/sleep/about/index.html

Thyroid Disease:
https://womenshealth.gov/a-z-topics/thyroid-disease

Men's Health Resources and Education

Be Wise & Strong While Growing Older
Helpful health resources you may want to use in your wellness journey.
These resources are intended to provide information and are not necessarily endorsed by WMHP.

Men's Health Screening Recommendations and Health Facts: 
https://nursing.maryville.edu/blog/health-screening-recommendations-by-age.html
https://menshealthnetwork.org/wp-content/uploads/2012/08/menshealthfacts.pdf

Choosing a Doctor:
https://health.gov/myhealthfinder/doctor-visits/regular-checkups/choosing-doctor-quick-tips
https://www.ahrq.gov/questions/index.html
https://www.nia.nih.gov/health/medical-care-and-appointments/what-should-i-ask-my-doctor-during-checkup​

Getting Regular Checkups:
https://health.gov/myhealthfinder/doctor-visits/regular-checkups/men-take-charge-your-health
https://familydoctor.org/tips-for-talking-to-your-doctor/?adfree=true

Colorectal Cancer:
https://health.gov/myhealthfinder/doctor-visits/talking-doctor/colorectal-cancer-screening-questions-doctor
https://dhhs.ne.gov/Pages/Nebraska-Colon-Cancer-Screening-Program.aspx

If you're 45 to 75 years old, request a FIT Kit (home screening kit) so you can be screened for colon cancer 
Online Link: FIT Kit Request Form (to change language, click on current language in upper right of form)
Hard Copy Version: FIT Kit Request Form  ||  FIT Kit Request Form (Spanish)

Prostate Cancer:
https://www.cancer.gov/types/prostate/patient/prostate-screening-pdq
https://menshealthnetwork.org/wp-content/uploads/2012/08/prostatecancerfacts.pdf

Testicular Cancer:
https://www.cdc.gov/cancer/features/cancer-and-men.html

Testosterone:
https://medlineplus.gov/lab-tests/testosterone-levels-test/ 
https://menshealthnetwork.org/low-testosterone/
https://menshealthnetwork.org/wp-content/library/testosterone.pdf

Heart Disease: 
https://www.cdc.gov/heart-disease/about/men-and-heart-disease.html
https://www.cdc.gov/heart-disease/about/index.html

Healthy Eating:
https://menshealthnetwork.org/diet/
https://familydoctor.org/men-eat-right-stay-healthy/?adfree=true
https://www.cdc.gov/healthy-weight-growth/healthy-eating/meals-snacks.html

Protein Intake:
https://www.mensjournal.com/health-fitness/youre-not-eating-nearly-enough-protein

Diabetes:
https://www.cdc.gov/diabetes/diabetes-testing/prediabetes-a1c-test.html

Know Your Family History:
https://www.cdc.gov/family-health-history/family-health-history-and-you/family-health-history-and-adults.html#cdc_family_health_steps-collect-and-share-your-family-health-history
https://cbiit.github.io/FHH/html/index.html (Create a Family Health History)

Mental Health:
https://www.nimh.nih.gov/health/topics/men-and-mental-health
https://menshealthnetwork.org/mental-health-issues/

Sleep:
https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
https://www.cdc.gov/sleep/about/index.html

General Education and Resources

     Programs and Resources Available 

Prevention Matters:  https://preventionmatters.ne.gov/
Website hosted by Women's and Men's Health Programs that is a page that lists quick and easy links to Medicaid Expansion, Every Woman Matters and the Nebraska Colon Cancer Screening Program.

Medicaid Expansion:  https://iserve.nebraska.gov/apply/start
Apply for benefits through the Medicaid website.  Apply for multiple programs on one application. Application and eligibility information is available. 

Every Woman Matters: https://dhhs.ne.gov/Pages/Every-Woman-Matters.aspx
Every Woman Matters (EWM) is a breast and cervical cancer screenign program that offers Pap tests/pelvic exams, clinical breast exams and associated lab fees for women 21-64.  Age appropriate mammography is covered and a limited number of diagnostic tests.  If clients are between 35-64 years of age, EWM also offers heart health (blood pressure) and diabetes (blood glucose and cholesterol) screenings. 

Nebraska Colon Cancer Screening Program:  https://dhhs.ne.gov/Pages/Nebraska-Colon-Cancer-Screening-Program.aspx 
Nebraska Colon Cancer Screening Program (NCP) is a screening program that offers enrollment, screening and education to Nebraska men and women who are 45-74 years of age.

Nebraska 2025-2030 Cancer Control Plan:  https://dhhs.ne.gov/Documents/NECCP-State-Cancer-Plan-2025-2030.pdf
5-year plan developed by statewide partners to address health disparities in Nebraska.  Priority focus areas and associated objectives and strategies are determined based upon review of risk factor and disease burden data. 

U.S. Preventive Services Task Force:  https://www.uspreventiveservicestaskforce.org/uspstf/
WMHP utilize the U.S. Preventive Services Task Force (USPSTF) screening guidelines.  The USPSTF is an independent, volunteer panel of national experts in disease prevention and evidence-based mediine.  The task force works to improve the health of people nationwide by making evidence-based recommendations about clinic preventive screening services.​​   

     Breast Cancer 

Breast Cancer:
Breast cancer is a disease in which cells in the breast grow out of control.  There are different typcs of breast cancer.  The type of breast cancer depends on which cells in the breast turn into cancer.  

Most breast cancers begin in the ducts or lobules.  Breast cancer can spread outside the breast through blood vessels and lymphv vessels.  When breast cancer spreads to other parts of the body, it is said to have metastasized.​

Signs/Symptoms:
Different people have different symptoms of breast cancer.  Some people do not have any signs or symptoms at all. Some warning signs of breast cancer are: 

  • New lump in the breast or underarm (armpit)
  • Thickening or swelling of part of the breast
  • Irritation or dimpling of breast skin
  • Redness or flaky skin in the nipple area
  • Pulling in of the nipple or pain in the nipple
  • Nipple discharge other than breast milk, including blood
  • Any change in the size or shape of the breast
  • Pain in any area of the breast

Keep in mind that these symptoms can happen with other conditions that are not cancer.  If you have signs or symptoms, be sure to see a doctor right away.​

Risk Factors: 
Some women will get breast cancer even without any risk factors.  Having risk factors does not mean that you will get the disease, not all risk factors have the same effect.  Risk factors that you cannot change that may increase chances of getting breast cancer:  

  • Getting older: the risk for breast cancer increases with age.  Most breast cancers are diagnosed after age 50
  • Genetic mutations: inherited changes (mutations) to certain genes, such as BRCA1 and BRCA2
  • Reproductive history: starting menstrual periods before age 12 and starting menopause after age 55 expose women to hormones longer
  • Having dense breasts:  dense breasts can  sometimes make it hard to see tumors on a mammogram
  • Personal history of breast cancer or certain noncancerous breast diseases
  • Family history of breast or ovarian cancer
  • Previous treatment using radiation therapy
  • Exposure to the drug diethylstilbesterol (DES): DES was given to women in the U.S. between 1940-1971 to prevent miscarriage​

Prevention:
Many factors over the course of a lifetime can influence your breast cancer risk.  You can't change some factors, such as getting older or your family history, but you can help lower your risk by taking care of your health in the following ways:

  • Keep a healthy weight
  • Be physically active
  • Choose not to drink alcohol, or drink alcohol in moderation
  • If you are taking, or have been told to take, hormone replacement therapy or oral contraceptives, ask your doctor about the risks
  • Breastfeed your children, if possible
  • If you have a family history or breast cancer or inherited changes in your BRCA1 and BRCA2 genes, talk to you doctor


Staying healthy throughout your life can lower your risk of developing cancer, and improve your chances of surviving cancer if it does occur.

Useful Breast Cancer Resources: 

     Cervical Cancer

Cervical cancer is a disease in which cells in the cervix grow out of control.  Any woman with a cervix is at risk for cervical cancer.  The cervix connects the vagina (birth canal) to the upper part of the uterus.  The uterus (or womb) is where a baby grows during pregnancy.

Any woman with a cervix is at risk for cervical cancer.  It occurs most often in women over age 30.  Long lasting infection with certain types of human papillomavirus (HPV) is the main cause of cervical cancer.  HPV is a common virus that is passed from one person to another during sex.  At least half of sexually active people will have HPV at some point in their lives, but few will get cervical cancer. 

Screening tests and the HPV vaccine can help prevent cervical cancer.  When cervical cancer is found early, it is highly treatable and associated with long survival and good quality of life.​


Signs/Symptoms:

Early on, cervical cancer may not cause signs or symptoms.  Advanced cervical cancer may cause bleeding or discharge from the vagina that is not normal for you, such as bleeding after sex. 

If you have any of these signs, see your dcotr.  They may be caused by something other than cancer, but the only way to know is to see your doctor. 

Risk Factors: 
Almost all cervical cancers are caused by human papillomavirus (HPV). 

Other things can increase your risk of cervical cancer, such as: 

  • Having HIV (the virus that causes AIDS) or another condition that makes it hard for your body to fight off health problems
  • Tobacco smoking​

Prevention: 
The HPV vaccine protects against the types of HPV that most often cause cervical cancer. 

  • HPV vaccination is recommended for preteens aged 11-12 years, but can be given starting at age 9
  • HPV vaccination is recommended for everyone through age 26
  • HPV vaccination is not recommended for everyone older than 26, however some adults aged 27-45 who are not already vaccinated may decide to get the HPV vaccine

Two screening tests can help find changes that could become cervical cancer.  Screening tests include: 

  • The Pap test (or Pap smear) looks for precancers, cell changes on the cervix that might become cervical cancer
  • The HPV test looks for the virus that can cause cell changes

Useful Cervical Cancer Resources: 

     Colon Cancer

Women and men over the age of 45 are at an increased risk for colon cancer. Having regular screening tests beginning at age 45 could save your life. Screening can find precancerous polyps (abnormal growths in the colon or rectum) so they can be removed before turning into cancer. Screening can find colorectal cancer at an early stage, when treatment often leads to a cure.

Colorectal cancer is a disease in which cells in the colon or rectum grow out of control. Sometimes abnormal growths, called polyps, form in the colon or rectum.  Over time, some polyps may turn into cancer.  

Colorectal cancer is the second leading cancer killer in the United States, and Nebraska ranks 41st for screening rates, but we can do better. Get screened today!

Signs/Symptoms:
Colon cancer develops with few, if any, symptoms at first.  If symptoms are present, they may include: 

  • Blood in or on the stool
  • A change in bowel habits
  • Stools that are narrower than usual
  • General, unexplained stomach discomfort
  • Frequent gas, pains, or indigestion
  • Unexplained weight loss
  • Chronic fatigue

These symptoms can also be associated with other health conditions.  If you have any of the symptoms, discuss them with your health care provider.  Only your health care provider, through testing, can determine why you are having these symptoms.

Risk Factors:
Approximately 75% of colon cancers occur in people with no risk factors. Your risk of getting colon cancer increases as you get older. Other risk factors may include having:

  • Inflammatory bowel disease (Crohn's disease or ulcerative colitis)
  • A personal or family history of colon cancer or colon polyps
  • A genetic syndrome such as familial adenomatous polyposis (FAP) or hereditary non-polyposis colorectal cacner (Lynch syndrome)

Lifestyle factors that may contribute to an increased risk of colon cancer include:

  • Lack of physical activity
  • A diet low in fruit/vegetables
  • A low-fiber and high-fat diet or a diet high in processed meats
  • Overweight and obesity
  • Alcohol consumption
  • Tobacco use

Prevention:
Seven steps to lowering your risk of colon cancer:

  • Get regular colon cancer screening tests beginning at age 45.
  • Eat a diet rich in fruits, vegetables, and whole grains from breads, cereals, nuts and beans.
  • Eat a low-fat diet.
  • Eat foods with folate such as leafy green vegetables.
  • If you use alcohol, drink only in moderation.
  • If you use tobacco, quit.  If you don't use tobacco, don't start.
  • Exercise for a least 20 minutes three to four days each week.  Moderate exercise such as walking, gardening or climbing steps may help reduce your risk.

Useful Colon Cancer Resources: 

Nebraska Colon Cancer Screening Program

If you're 45 to 75 years old, request a FIT Kit (home screening kit) so you can be screened for colon cancer 
Online Link: FIT Kit Request Form (to change language, click on current language in upper right of form)
Hard Copy Version: FIT Kit Request Form  ||  FIT Kit Request Form (Spanish)

     Diabetes

Diabetes mellitus is a group of diseases characterized by high levels of blood glucose resulting from defects in insulin production, insulin action, or both. Diabetes can lead to serious complications and premature death, but people with diabetes can take steps to control the disease and lower their risk of complications. Nearly 90% of all diagnosed cases of diabetes are Type 2, whereas between 5-10% are Type 1.

Prediabetes:
Prediabetes is a condition that individuals develop before developing type 2 diabetes, they almost always have "prediabetes"—blood glucose levels that are higher than normal, but not yet high enough to be diagnosed with diabetes. 

An estimated 79 million people in the United States have prediabetes. Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during prediabetes.
Type 1 Diabetes:
Type 1 diabetes develops when the body's immune system destroys pancreatic beta cells, the only cells in the body that make the hormone insulin that regulates blood glucose. To survive, people with Type 1 diabetes must have insulin delivered by injection or pump. This form of diabetes usually strikes children and young adults, although disease onset can occur at any age. In adults, Type 1 diabetes accounts for nearly 5-10% of all diagnosed cases of diabetes.

Risk factors for Type 1 diabetes may be autoimmune, genetic, or environmental. There is no known way to prevent Type 1 diabetes.
Type 2 Diabetes:
Type 2 diabetes accounts for nearly 90-95% of all diagnosed cases of diabetes. It usually begins as insulin resistance, a disorder in which the cells do not use insulin properly. As the need for insulin rises, the pancreas gradually loses its ability to produce it. Type 2 diabetes is associated with older age, obesity, family history of diabetes, history of gestational diabetes, impaired glucose metabolism, physical inactivity, and race/ethnicity. Type 2 diabetes in children and adolescents, although still rare, is being diagnosed more frequently among American Indians, African Americans, Hispanic/Latino Americans, and Asians/Pacific Islanders.

Useful Diabetes Resources:

     Heart Dise​ase and Stroke (Cardiovascular Health)

"Heart disease" refers to several type s of heart conditions.  The most common type of heart disease in the U.S. is coronary artery disease, which affects blood flow to the heart.  Decreased blood flow can cause a heart attack.

Call 9-1-1 if you or someone you are with shows any signs of a heart attack.

Signs of a Heart Attack:

  • Pain or discomfort in the jar, neck or back.
  • Feeling weak, light-headed, or faint.
  • Chest pain or discomfort.
  • Pain or discomfort in arms or shoulder.
  • Shortness of breath.

Risk Factors:

  • High Blood Pressure
  • High Cholesterol
  • Diabetes
  • Physical Inactivity
  • Poor Nutrition
  • Obesity
  • Smoking
  • Excessive alcohol intake

Preventing Heart Disease:

  • Eat a healthy diet - add more fruits and veggies to your diet
  • Maintain a healthy weight by exercising regularly
  • Cut or limit the use of tobacco products
  • Have your cholesterol and blood pressure checked

STROKE

According to the CDC, a stroke, sometimes called a brain attack, occurs when something blocks blood supply to part of the brain or when a blood vessel in the brain bursts.  In either case, parts of the brain becomes damaged or die.  A stroke can cause lasting brain damage, long-term disability, or even death.

Learning the signs of a stroke can HELP SAVE LIVES!  ​

Signs of Stroke:
Act F.A.S.T.!

  • FACE: Ask the person to smile.  Does one side droop?
  • ARMS: Ask the person to raise both arms.  Does one arm drift downwards?
  • SPEECH: Ask the person to repeat a simple sentence.  Are the words slurred?
  • TIME: If the person shows any of these symptoms, call 911 
    immediately.

Are You at Risk? 
Take the Stroke Risk Test:
English || Spanish (PDF)

  • Conditions:  High Blood Pressure, High Cholesterol, Heart Disease, Diabetes, Sickle Cell Disease
  • Behaviors:  Unhealthy Diet, Physical Inactivity, Obesity, Too Much Alcohol, Tobacco Use
  • Family History and other characteristics: Age, Sex, Race or Ethnicity 

Steps to Prevent Stroke: 

  • Eat a healthy diet; add more fruits and vegetables
  • Maintain a healthy weight by exercising regularly
  • Avoid tobacco use (including e-cigarettes)
  • Limit alcohol use
  • Control blood pressure
  • Check cholesterol​​

Useful Heart Disease and Stroke Resources: