Don't just be well, be RebelWELL!

FEBRUARY 7 is National Wear Red Day

American Heart Month, celebrated annually in February, is an important reminder to care for one of the body’s most vital organs. Heart disease remains the leading cause of death for men and women in the U.S., yet there are many ways to improve heart health and reduce risk factors (American Heart Association, 2023). Small lifestyle changes can make a big difference in your heart’s health over time. Here are some tips and insights to help keep your heart strong and healthy.

Heart-Healthy Tips to Embrace

• Get Active Daily - Physical activity is one of the best ways to strengthen your heart and reduce your risk of heart disease. Aim for at least 150 minutes of moderate exercise per week, like brisk walking, or 75 minutes of vigorous exercise, such as running or aerobic activity. Even small steps, like taking the stairs or walking around your home, help keep your heart active and strong (CDC, 2023).

• Eat a Heart-Healthy Diet - A balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats is essential for heart health. Focus on heart-friendly foods like salmon, leafy greens, berries, and nuts. Try to limit red meat, salt, and added sugars. Research shows that the Mediterranean diet, which emphasizes olive oil, nuts, and fish, may reduce heart disease risk (Mayo Clinic, 2023).

• Control Blood Pressure and Cholesterol - High blood pressure and high cholesterol are major risk factors for heart disease. To manage these, schedule regular check-ups with your healthcare provider. Reducing sodium intake, staying active, and eating a balanced diet are natural ways to help keep these levels in check. In some cases, medications may be needed, so work closely with your doctor if you have these conditions.

• Prioritize Sleep and Stress Management - Quality sleep and managing stress play critical roles in heart health. Aim for seven to eight hours of sleep each night, as poor sleep has been linked to an increased risk of heart disease. Likewise, chronic stress can lead to unhealthy habits that affect heart health. Practice stress-reducing activities such as meditation, yoga, or even brief breathing exercises to help calm your mind and ease heart strain (American Heart Association, 2023).

• Quit Smoking and Limit Alcohol - Smoking damages blood vessels and significantly increases the risk of heart disease. Quitting smoking is one of the most impactful steps you can take for your heart. Additionally, limit alcohol intake—moderate alcohol use (up to one drink per day for women and two for men) can reduce some heart disease risk, but excessive drinking raises blood pressure and can lead to heart problems over time (Harvard Health, 2023).

Small changes equal big rewards. Heart health is a long-term commitment, but small changes can add up quickly. Every step you take contributes to a healthier heart, from taking walks to eating more heart-friendly foods. Let’s make February a month to focus on heart health, for a lifetime of well-being.

For more information, visit the American Heart Association or the Centers for Disease Control and Prevention’s Heart Disease Resources.

Kickstart your heart health journey with this 30-day challenge! Each day, try a small action that promotes heart wellness. By the end of the month, you will have built habits that can support a healthier heart in the long run.

Week 1: Building Basics

1. Day 1: Walk for 15 minutes at a moderate pace.
2. Day 2: Eat a serving of leafy greens (like spinach or kale) today.
3. Day 3: Drink an extra glass of water to stay hydrated.
4. Day 4: Take the stairs instead of the elevator for the day.
5. Day 5: Go to bed 30 minutes earlier to prioritize sleep.
6. Day 6: Practice deep breathing for five minutes to reduce stress.
7. Day 7: Swap one salty snack for a fruit or vegetable.

Week 2: Move More, Stress Less

1. Day 8: Walk for 20 minutes today.
2. Day 9: Add a heart-healthy fat to your meal (avocado, nuts, olive oil).
3. Day 10: Limit sugary drinks by trying flavored water or herbal tea.
4. Day 11: Take five minutes to stretch throughout the day.
5. Day 12: Try a 10-minute meditation or breathing exercise.
6. Day 13: Avoid processed meats and opt for a lean protein (fish, chicken, tofu).
7. Day 14: Go tech-free for 30 minutes before bed for better sleep.

Week 3: Focus on Food and Fitness

1. Day 15: Add a serving of berries (rich in antioxidants) to your day.
2. Day 16: Walk for 25 minutes at a brisk pace.
3. Day 17: Try a whole-grain food (oats, brown rice, quinoa).
4. Day 18: Do 10 minutes of strength exercises (squats, lunges, light weights).
5. Day 19: Swap a dessert for a handful of nuts or fruit.
6. Day 20: Limit caffeine after 2 p.m. to improve sleep quality.
7. Day 21: Add a serving of fish (or flaxseeds if vegetarian) for omega-3 fats.

Week 4: Heart Habits

1. Day 22: Walk for 30 minutes at a steady pace.
2. Day 23: Replace one refined grain with a whole grain.
3. Day 24: Add an extra serving of vegetables to your meals.
4. Day 25: Aim for eight hours of sleep tonight.
5. Day 26: Set a reminder to drink water regularly throughout the day.
6. Day 27: Take 10 minutes to practice gratitude and reflect on positive things.
7. Day 28: Swap one sugary treat for a heart-healthy snack.
8. Day 29: Write down three small goals to keep up your heart health journey.
9. Day 30: Go for a nature walk or do an activity outdoors to de-stress.

Each day’s small action helps build habits that protect your heart. Here’s to a healthier you, one day at a time!

UNLV Corporate Challenge Team

It is time to sign up to join the UNLV Corporate Challenge team. What is the Corporate Challenge, you ask? Since 1986, the Corporate Challenge has been a healthy way for local companies, including UNLV, and their employees to stay active in the community. Corporate Challenge promotes, enables, and supports teamwork, company pride, and corporate wellness. There is something for everyone's skills and abilities in the 38 different competitive events.

UNLV employees, including student workers and retirees, can enter teams into every Corporate Challenge category. Events such as the Walk Race 5K, Track & Field, and swimming are age bracketed. Other events, such as the opening and closing ceremonies, are family-friendly (including the dog). 

Currently, UNLV is recruiting captains to coordinate individual teams and help disseminate information about each event. The challenge takes place from February 27, beginning with the weigh-in for the "Biggest Winner" and ending with the closing ceremonies on May 17. The most exciting news for 2025 is that the city has added "curling" to the challenge, occurring on May 13! We have captains for the Biggest Winner, Race Walk, Range/Skeet-Trap Shooting, Bike Race, Tennis, Archery, Track-Field, Racquetball, and Trivia. We need captains for the 30 other events. 

Learn more or sign-up through the official UNLV Corporate Challenge webpage.

February 6 - 12 p.m. - 1 p.m. - Learning to Say "No" Webinar

Saying “no” can often be difficult. It can arouse feelings of guilt or fears of displeasing others. Nevertheless, the word “no” is one of the most important words in our language.

By saying “no,” we define who we are, what are willing or not willing to do, and what we permit others to do to us. The ability to say “no” is a critical skill that many have never developed or feared to use. This workshop will address the skills involved in learning to respectfully say “no” to build and maintain healthy self-esteem. https://register.gotowebinar.com/register/1669019509645022045

March 6 - 12 p.m.- 1 p.m. - Breathing Techniques to Relieve Stress & Improve Health

Stress can compromise healthy breathing habits, but practicing breathwork can reduce anxiety, encourage sleep, and in some cases, lower blood pressure.

Participants will experience a variety of quick, easy breathing techniques during this course, and share back their results.

https://register.gotowebinar.com/register/8112224718621689947

February & March: Corporate Challenge Games

CLICK HERE for more information and sign-up today!

April 19- American Lung Association Lung Force Walk 9 a.m. - 2 p.m. @ UNLV

CLICK HERE to join our UNLV REBELS team and enjoy a walk on campus!

April 29 - RebelWELL Pathways to Wellness Day

Resiliency & Justice Center:

Register for Mindful Meditation - 30 minutes

Noon Weekly on Tuesdays



UNLV Support Group:

See the calendar For more details

Register for Art Therapy

9 a.m. Weekly on Thursdays