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Tools for Consumers: Getting and Staying Healthy

Some of the most common causes of illness and early death are influenced by things that you can control—diet and physical activity, smoking and drinking. Health risk assessments (HRAs) are one way for you to get an idea about what is good about your health and what areas could be better. You can use the results of an HRA to work with your doctor or other member of your health care team (even a health coach!) to make a plan for small steps you can take to help you enjoy better health. Below are some tips and resources for using HRAs and making changes in your health.

 What you can do now

• Know your numbers (height, weight, blood pressure, cholesterol levels)
• Take an HRA each year or when your health changes
• Discuss the results with your doctor, nurse or health coach
• Choose a few small steps to take toward better health

What you need to know about Health Risk Assessments (PDF)

What are HRAs, why should you take one, and what can you do with the results? (Source: Puget Sound Health Alliance)

Invest in Your Health (WMV)

Governor Christine Gregoire highlights the importance of HRAs in a public service announcement for The Healthiest State in the Nation Campaign.

Finding an HRA

Talking to Your Health Care Provider

Related Resources: Physical Activity and Nutrition

Checklists for Health

Finding a Health Risk Assessment
If you do not have access to a health risk assessment through your employer or health plan, consider these free resources:

Health Status Awareness Survey

Before you take this free, 10-minute assessment, check to see if your employer is  registered for this survey. If so, your results will be part of a report that your employer receives about the health of its workforce to help determine what health benefits and programs to offer to employees. Note: Employers receive the combined employee information only, not individual results.

Body Mass Calculator

This tool uses your height and weight to quickly calculate your "body mass index," a measure of how much of your weight is fat (rather than bones or muscles). This can be a good starting point for assessing your health risks.

(Source: National Heart Lung and Blood Institute)

Online Check-ups

Links to dozens of online tools and quizzes for everything from assessing your risk of alcohol abuse to counting your calories.

(Source: U.S. Department of Health and Human Services)

Talking to Your Doctor or Other Members of Your Health Care Team
Quick Tips Checklist (PDF)

Use this simple checklist to make the most out of your HRA and your next health care visit.

(Source: Puget Sound Health Alliance)

AskMe3Patient brochure (PDF)
Pregúntame 3: Tres preguntas que usted debe hacer sobre su salud (PDF)

Print these tips for three easy questions to help you talk to your doctor, nurse or pharmacist about your HRA results and other health matters.
(Source: Partnership for Clear Health Communication)

Questions Are the Answer

Tips for what questions to ask when you are thinking about a new treatment, surgery or test; picking a new doctor, and more.

(Source: Agency for Healthcare Research and Quality)

Be a Partner in Your Care   

Tips on choosing a doctor, getting ready for a doctor's appointment and more.

(Source: Partnership for Healthcare Excellence)

Related Resources: Tools, Tips and Strategies to Enjoy Better Health
Chances are, your HRA will tell you that you could enjoy better health if you eat better and move more. Here are some tools, tips and strategies to help:

Tools to Track Your Progress

The Washington Health Foundation, sponsor of Healthiest State in the Nation campaign, offers tools to track your weight, physical activity, and tobacco use.

(Source: Washington Health Foundation)

My Pyramid Plan
Use this tool to develop a plan for what food you need each day based on your age, sex, height, weight and physical activity level.

(Source: U.S. Food and Drug Administration)

Food and Activity Tracker (PDF)
Download and print this weekly food and activity tracker.

(Source: American Diabetes Association).

Small Steps

Small steps you can take to eat better and move more, plus the facts about diet and health, activity tracker and other tools. Also available in Spanish and in a kids'
version with interactive games, links and challenges.

(Source: U.S. Department of Health and Human Services)

20 Healthy Tips for the Workplace (PDF)
Ideas for eating healthy and staying active at work.

(Source: Washington Health Foundation).

Get active your way: At Work
Tips for blending activity into your work day.

(Source: Public Health, Seattle & King County)

Get active your way: Biking
Get active your way: Walking
Find a biking club, a walking program and some great places to do both around King County.

(Source: Public Health, Seattle & King County)

Find More Minutes

Ideas for ways to help add healthy minutes to your life--health tips, Ask the Doc, community events and more.

(Source: Group Health Cooperative)

Puget Sound Fresh
Find local farmer’s markets and recipe ideas.

(Source: Cascade Harvest Coalition)

Nutrition: To know the facts…use the label (PDF)
Simple tips to help read labels on food.

(Source: U.S. Department of Health and Human Services)

Active Living and Healthy Eating Tools
Free online tools and resources on adding activities, cutting calories, eating healthy and more.

(Source: America on the Move)

SparkPeople
Healthy lifestyle information, message boards, recipes and tools to create and track meal plans, calories, fitness programs and more.
(Source: SparkPeople)

Google Maps Pedometer

Map your walk, run, hike or bike route and calculate the miles and calories burned.

(Source: Google Maps / Map My Run)

Eating Out with the Guidelines
Tips for eating healthy when you’re eating out, including menu suggestions for ethnic foods.

(Source: U.S. Department of Health and Human Services)

Consumer Reports Health

Information on what diets and drugs work best, along with articles on health conditions and healthy living.

(Source: Consumer Reports)

Checklists for Health

Women: Stay Healthy at Any Age

A list of the most important things women can do to stay healthy and tips for putting them into practice.

(Source: Agency for Healthcare Research and Quality)

Men: Stay Healthy at Any Age

A list of the most important things men can do to stay healthy and tips for putting them into practice.

(Source: Agency for Healthcare Research and Quality)