7 Ways to Build and Keep Healthy Habits

Healthy Habits - Healthcodes DNA

How healthy habits make an impact on our life

We are the sum of our habits. Even yet, it’s not always easy to create new positive behaviors, but we can develop some healthy habits in our living style 

If our habits are good or unhealthy, they might make us happy or miserable. Either you’re in good health, or you’re not, tired or rested, depending on the situation. Strong or flimsy. The influence of habit extends far and wide. Habits influence our thoughts, feelings, and behavior. And they have a profound impact on our daily life.

To cultivate good habits, we first must know what habits are created. We must also be aware of the pitfalls we must avoid.

What is a habit?

A habit is a propensity to engage in a specific behavior, whether detrimental or beneficial.

Becoming habitual will allow you to achieve your goals while improving your personal and professional development. Not all habits, however, are beneficial.

Reward-seeking processes in the brain are responsible for habit formation. A particular event or circumstance frequently sets them off. For example, the smell of coffee beans as you pass a cafe may make you crave a cup of joe. Smoking a cigarette when stressed out at work can help you relax.

Being more efficient means forming habits, which is the brain’s way of doing that The more work on projects you can complete quickly and efficiently, the better it is for your brain.

How do habits form?

Behaviors can become habitual through the process of habit formation. It can be a controlled process or something that happens.

For example, your parents probably taught you to wash your hands when you were a kid. Wash your hands thoroughly became second nature over time. It happened after a lot of repetition and wasn’t on purpose.

On the other hand, it’s a conscious decision to drink water instead of wine every night. Decaffeinated coffee is just as beneficial as caffeinated coffee in the morning.

It’s important to remember that the habit-forming process doesn’t occur on a random basis. Every second you’re living, you’re in a constant state of self-reinforcement. We’ve now reached the point where a habit becomes a vicious cycle.

Ways to build and keep healthy habits

Healthful habits aren’t easy to form, despite the definition being simple. This begs the question: how can you transform regulated behaviors into self-directed actions?

If you follow some tried-and-true methods, you can develop healthy habits and achieve your goals. The following instructions, when followed in the correct order, can help you establish a new healthy habit.

Understand how a habit works before you try to change it

Habits are broken down into three parts: a cue, a routine, and a payoff (the payoff you feel you get).

Your early workouts are part of an effort to establish a routine. To begin, you’ll need a signal: If you’re having trouble getting moving in the morning, try putting your clothes out the night before so that you notice the first thing in the morning, placing your gym bag by the door so that you trip over it on your way out, or setting your coffeemaker to brew automatically.

The next step is to get into a regular exercise routine: go to the gym. You’ll be able to do this without thinking if you repeat it enough times till it becomes second nature to you.

As the last step, give yourself something to be proud of for sticking with it. The process may seem daunting, but it’s essential.  When all is said and done, how many things would you do again and again if you didn’t get anything in return? Having a spouse does not qualify as a “lifetime commitment.” If you’re having trouble getting into the habit of doing anything, do something to make yourself feel better about it, even if it’s as simple as turning on your favorite peppy song.

Change a habit by keeping the old signal and reward, but introducing a new one.” There will be no point in quitting smoking until you have identified a new incentive that coincides with the cue of leaving a staff meeting and offers the payoff necessary for you to stop (stress relief).

Smoking is a bad habit that requires much effort to break since it relies on many cues and rewards throughout the day.

 

Healthy Habits - Healthcodes DNA

 

Start Small

You’ll find many ideas for building healthy habits online, but don’t rush into implementing them all at once. You’ll have to make too many lifestyle modifications to track your success or stay on the healthy reset. There are so many modifications to make that you’ll feel overwhelmed, even if you can begin.

Instead of eating a diet-aligned meal every night of the week, try introducing healthy meals gradually throughout a few evenings. Get up half an hour earlier, then an hour, and so on, until you achieve your final objective of waking up at dawn to work out. As your body and mind become used to the new routine, you’ll find that you’re making better choices of your own will. To increase your chances of success in adopting healthy habits, begin slowly.

Work With Someone Else

Involving a loved one in improving one’s habit might make it more fun and easy. To keep each other going, you might decide to accept and encourage each other while you embark on a journey to change your habits.

Friends might join you at the gym, take yoga lessons, or make healthy meals together. If you work on these good behaviors alongside someone else, you both get the advantage of a healthy reset, which will be more satisfying. If you work out or cook for a friend, family member, or spouse, you’re less likely to forego an opportunity to practice beneficial habits.

Be Patient With Yourself

Forgiving yourself for skipping out on a day and accepting that change does not happen quickly will help you maintain good behaviors. If you forget yourself and get back on track as soon as possible after a slip-up, it won’t derail your progress. This is especially true in times of high stress or high activity, whether from a job, travel, or personal life.

So if you have a cheat day, you can still create a habit even if you miss one opportunity. Being patient and forgiving yourself is the best strategy for coping with lifestyle changes that don’t produce the outcomes you want right away.

Be Consistent

Research has shown that a simple activity can become a habit just by being repeated because it is activated by context. Repeating the same healthy practices after a given event again and over will train your brain to do so.

In the same way, if you work out at home before eating a meal every day, this habit will become more and more automatic with time. ” Rather than making a conscious decision to work out, this pre-breakfast exercise will train your brain to do so automatically.

Choose a few behaviors you’d want to incorporate into your morning rituals, such as mindfulness meditation, a glass of water when you wake up, or a period where you don’t check your phone.

Is there a time limit on developing these types of positive habits? According to research, a habit takes around two months to become habitual. Consistency is essential! After two months of constant practice, your activities would become second nature to you.

 

Healthy Habits - Healthcodes DNA

 

Get Inspired and Experiment

Working with another person can help you stay motivated, but there are other methods to do so as well. For those who want to meet people who are resolving to improve their health in the new year, there are several options:

– Taking up a new sport.

– Trying a new activity for the first time.

– Attending a cooking class to learn how to prepare nutritious meals

– Researching meals that are both delicious and healthy.

– Maintaining healthy habits is easier if you find a reward that motivates you, such as a smoothie after a workout or a cheat day once in a while after eating well every night.

Experimenting with your healthy reset and being creative might help you stay on track. Begin your day by trying new foods, activities, products, and more that will get you enthused about your new habits.

If experimenting scares or intimidates you, try making little changes to your habit or what you already know. For example, you can simplify a healthy reset by preparing meals you already like and are acquainted with, but by making a few alterations to make them healthier.

Make A Plan

Once you’ve identified your objectives, you’ll need to develop a detailed strategy that includes clear, doable steps. Build good habits and practice them repeatedly to attain your goals.

It’s possible to make the following everyday acts habitual by incorporating them into your routine.

– Allow yourself some quiet time first thing in the morning to practice mindfulness. Rushing through the day will disrupt your mood and possibly cause you to alter your routine. Setting the tone for a productive day by dedicating some time in the morning to self-reflection, gratitude, prayer, or meditation is essential.

– Sit down and eat a healthy meal. Since not everybody has the same morning appetite, you can tailor your breakfast selections to meet your needs and preferences.

– Proteins and healthy fats from eggs, milk, and nuts are good sources of energy and nutrients.

– Before leaving the house, ensure you have a full glass of water in your hand.

– During your lunch hour, get some workouts in.

– It is common for people to “crash” in the late afternoon, so if you have a nutritious snack on hand, you will be less likely to succumb to temptations.

– Eat at home more often to lower your calorie intake and offer you more control over how you nourish your body.

– Establish a regular time and place for exercise, and be ready to go when the time comes. By doing so daily, it becomes a habit.

– Before going to sleep, take some time to relax your mind and body by reading a good book.

– Get a minimum of seven hours of sleep each night, if possible. At least on weekdays, keep to a regular sleep routine.

Have a strategy in place to deal with stressful situations. It’s easy to fall into bad habits when things don’t go as planned. How can you keep your lungs from collapsing?

 

Healthy Habits - Healthcodes DNA

Seek Help From a Medical Professional

Working with your doctor is essential when making a habit change, especially concerning diet and exercise. In addition, they can prescribe foods and exercises that can improve your health from a medical standpoint, and they may be able to point you in the right direction for reliable information.

If you have a medical issue that may limit your ability to change your lifestyle, you must get medical attention before embarking on a healthy reset. It may not be able to bring certain vitamins or begin a specific diet if you are on a specific medication. It would help if you also let your doctor know about your healthy behaviors because:

– Ensure that you are held to a standard of accountability.

– Track your progress and keep a record of it.

– Determine which adjustments will be advantageous in the long run.

– Make sure you develop healthy, safe routines.

If you intend to make more significant lifestyle changes in the future, you should seek the advice of a medical practitioner. If a medical practitioner has given their blessing to your proposed lifestyle changes, you can proceed with more assurance, knowing that you have a support system to monitor your progress.

Final Words

A tendency to participate in a particular behavior, whether harmful or healthy, is what we call a habit.

The best way to formulate and stick to a habit is to better understand yourself. That is now possible with genetic testing. HealthCodes DNA builds custom diet and workout plans using their proprietary DNA wellness test programs.

Forming habits is the brain’s technique for accomplishing a goal. The better it is for your brain to do as much work as possible on projects that you can do swiftly and efficiently. HealthCodes DNA provides a DNA health testing kit that you can use to analyze your wellness progress that will build and maintain a healthy lifestyle and habits. 

Learn how to create and maintain healthy habits and incorporate them into your lifestyle with the help of HealthCodes DNA test kits. To find out if you have a genetic tendency for healthy behaviors, get started at the HealthCodes DNA homepage.

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  1. Saliva sample and bio-banking. To use our genetic testing services, you must purchase, or receive as a gift, a HealthCodes DNA wellness kit, register an online account, and ship your saliva sample to our third-party laboratory. Once received, your saliva sample will be identified by its unique barcode, along with your gender and your year of birth. The barcode label identifies you to us but not to our third-party laboratory. Your saliva samples and DNA are destroyed after the laboratory completes its work, unless the laboratory’s legal and regulatory requirements require it to maintain physical samples.
  2. Genetic Information. Genetic Information refers to features of your DNA that distinguish you from other people (e.g. the As, Ts, Cs, and Gs at particular locations in your genome) and is generated when we analyze and process your saliva sample, or when you otherwise contribute or access your Genetic Information through our Services. Genetic Information includes the HealthCodes DNA Results information reported to you as part of our Services, and may be used for other purposes, as outlined in Section 4 below.

 

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Web Behavior Information. We and our third-party partners use cookies and similar technologies (such as web beacons, tags, scripts and device identifiers) to help us recognize you, customize and improve your experience, provide security, analyze usage of our Services (such as to analyze your interactions with the results, reports, and other features of the Service), gather demographic information about our user base, to offer our products and services to you, to monitor the success of marketing programs, and to serve targeted advertising on our site and on other sites around the Internet. We and our third-party partners do not use your sensitive information, such as Genetic Information and Self-Reported Information for targeted advertising. We may receive reports based on the use of these technologies by these companies on an individual as well as aggregated basis. Users can control the use of cookies at the individual browser level. If you reject cookies, you may still use our site, but your ability to use some features or areas of our site may be limited.

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  1. Other Types of Information.

We are always working to enhance our Services with new products, applications and features that may result in the collection of new and different types of information. We will update our privacy statement, as needed.

  1. How we use and share information

HealthCodes DNA will use and share your personal information with third-parties only in the ways that are described in this privacy statement.

  1. Using information to provide, analyze and improve our Services

We use the information described above in Section 3 to operate, provide, analyze and improve our Services. These activities may include, among other things, using your information in a manner consistent with other commitments in this privacy statement, to:

  1. open your account, enable purchases and process payments, communicate with you, and implement your requests (e.g., referrals);
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  1. offer new products or services to you, including through emails, promotions or contests;
  2. implement online marketing campaigns and targeted advertising, including by utilizing third-party ads (subject to your cookie settings and preferences), and to measure the effectiveness of our marketing and targeted advertising;
  3. conduct surveys or polls, and obtain testimonials;
  • process and deliver your genetic testing results;
  • perform research & development activities, which may include, for example, conducting data analysis and research in order to develop new or improve existing products and services, and performing quality control activities.

You may be able to opt-in, opt-out or otherwise adjust your preferences of having your information used for certain of these activities. Please see below to learn more.

We use mobile analytics software to allow us to better understand the functionality of our Mobile Software on your phone. This software may record information such as how often you use the application, the events that occur within the application, aggregated usage, performance data, and where the application was downloaded from. We do not link the information we store within the analytics software to any personally identifiable information you submit within the mobile application.

  1. Using information with your consent

You have the choice to participate in HealthCodes DNA Research by providing your consent. “HealthCodes DNA Research” refers to research aimed at publication in peer-reviewed journals and other research funded by the federal government (such as the National Institutes of Health – NIH) conducted by HealthCodes DNA. HealthCodes DNA Research may be sponsored by, conducted on behalf of, or in collaboration with third-parties, such as non-profit foundations, academic institutions or pharmaceutical companies.  HealthCodes DNA Research may study a specific group or population, identify potential areas or targets for therapeutics development, conduct or support the development of drugs, diagnostics or devices to diagnose, predict or treat medical or other health conditions, work with public, private and/or non-profit entities on genetic research initiatives, or otherwise create, commercialize, and apply this new knowledge to improve health care. HealthCodes DNA Research uses your aggregate or individual-level Genetic Information and Self-Reported Information as specified in the Terms of Service.

Consent process for research. Your Genetic Information and Self-Reported Information may be used for HealthCodes DNA Research only if you have consented to this use by completing a Research Initiatives Consent Document. If you have completed a Research Initiatives Consent Document:

  1. Your aggregated, de-identified Genetic Information may be used for either philanthropic or commercial research purposes as set forth more fully the Research Initiatives Consent Document.
  2. When your Genetic Information and Self-Reported Informationis being used for research purposes, it will not be linked to your Registration Information.
  1. Withdrawing your Consent.You may withdraw your consent to participate in HealthCodes DNA Research Initiatives at any time by emailing us at support@healthcodesdna.com. HealthCodes DNA will not include your Genetic Information or Self-Reported Information in new research occurring after 30 days from the receipt of your request. Any research involving your data that has already been performed or published prior to our receipt of your request will not be reversed, undone, or withdrawn. If you withdraw your consent for research your Genetic Information and Self-Reported Information may still be used by us and shared with our third-party service providers to provide and improve our Services (as described in Section 4.a), and shared as Aggregate Information that does not identify you as an individual (as described in Section 4.d).
  2. What happens if you do NOT consent to HealthCodes DNA Research?If you do not complete a Research Initiatives Consent Document or any additional consent agreement with HealthCodes DNA, your information will not be used for HealthCodes DNA Research Initiatives and you will not be able to use HealthCodes DNA Services.
  1. Recruiting for external research

Academic institutions, healthcare organizations, and other groups are always conducting interesting new research projects. We want to make you aware of these opportunities. While we do not share individual-level Genetic Information or Self-Reported Information with third-parties without your consent, from time to time we may inform you of third-party research opportunities for which you may be eligible. For example, if a university tells us about a new cancer research project, we may send an email to HealthCodes DNA members who potentially fit the relevant eligibility criteria based on their Self-Reported Information to make them aware of the research project and provide a link to participate with the research organization conducting the study.

  1. Information we share with third-parties
  • General service providers.We share the information described above in Section 3 with our service providers, as necessary to provide their services to us. Service providers are third-parties (other companies or individuals) that help us to provide, analyze and improve our Services. For example, we work with third-party laboratories and contractors to process and analyze your saliva sample for purposes of generating your Genetic Information

NOTE: Our service providers act on HealthCodes DNA’s behalf. While we implement procedures and contractual terms to protect the confidentiality and security of your information, we cannot guarantee the confidentiality and security of your information due to the inherent risks associated with storing and transmitting data electronically.

When you purchase a testing kit and report from HealthCodes DNA, you are instructed to send a saliva sample to our third-party laboratory with a unique barcode label. The unique barcode identifies you to us but not to the laboratory. We may also be required to provide to the laboratory, your sex and date of birth or age pursuant to clinical laboratory requirements such as the Clinical Laboratory Improvement Amendments (CLIA). No other Registration Information such as your name, address, email, phone number or other contact information) is required or provided to the laboratory. The receiving personnel at the laboratory will remove and discard your “sender information” from the packaging (e.g., name, address) before testing personnel receive the samples for processing. Receiving personnel do not perform testing, and testing personnel handle saliva samples that are labeled only with the unique barcode. DNA and saliva samples are destroyed after the laboratory completes its work, provided that laboratory legal and regulatory requirements no longer require the actual samples to be maintained. A de-identified copy of genotyping data may be kept in accordance with CLIA. The laboratory securely sends the resulting Genetic Information to our third party reporting company along with your unique barcode. Genetic Information is stored securely on our servers; the laboratory also stores your Genetic Information, but again, labeled only with the barcode.

  • “Targeted advertising” service providers.We may permit third-party advertising networks and providers to collect Web Behavior Information on our Service to help us to deliver targeted online advertisements (“ads”) to you. They use cookies and similar technologies (such as JavaScript, beacons, device identifiers, location data, and clear gifs) to compile information about your browser’s or device’s visits and usage patterns on our Services and on other websites over time, which helps to better personalize ads to match your interests, and to measure the effectiveness of ad campaigns.

If you wish to not have this information used for the purpose of serving you targeted ads, you may be able to opt-out of many advertising networks by visiting here and here (if you are located in Canada, click here; or if you are located in the European Union click here). Please note this does not mean that you have opted-out of being served advertising. You will continue to receive generic ads.

  • Aggregate information.We may share aggregate information with third-parties, which is any information that has been stripped of your Registration (e.g., your name and contact information) and aggregated with information of others so that you cannot reasonably be identified as an individual (“Aggregate Information”). This Aggregate Information is different from “individual-level” information. Individual-level Genetic Information or Self-Reported Information of data about a single individual’s genotypes, diseases or other traits/characteristics information. For example, Aggregate Information may include a statement that “30% of our female users share a particular genetic trait,” without providing any data or testing results specific to any individual user. We may provide such Aggregate Information in commercial arrangements with our business partners. In contrast, individual-level Genetic Information could reveal whether a specific user has a particular genetic trait, or all of the Genetic Information about that user. HealthCodes DNA will ask for your consent to share individual-level Genetic Information or Self-Reported Information with any third-party, other than our service providers as necessary for us to provide the Services to you.
  • Information we share with commonly owned entities.We may share some or all of your information with other companies under common ownership or control of HealthCodes DNA, which may include our subsidiaries, our corporate parent, or any other subsidiaries owned by our corporate parent in order to provide you better service and improve user experience. We may provide additional notice and ask for your consent if we wish to share your information with our commonly owned entities in a materially different way than discussed in this Privacy Statement.
  1. Disclosures required by law

Under certain circumstances your information may be subject to disclosure pursuant to judicial or other government subpoenas, warrants, or orders, or in coordination with regulatory authorities, we may be required to disclose personal data in response to lawful requests by public authorities, including to meet national security or law enforcement requirements. HealthCodes DNA will preserve and disclose any and all information to law enforcement agencies or others if required to do so by law or in the good faith belief that such preservation or disclosure is reasonably necessary to: (a) comply with legal or regulatory process (such as a judicial proceeding, court order, or government inquiry) or obligations that HealthCodes DNA may owe pursuant to ethical and other professional rules, laws, and regulations; (b) enforce the HealthCodes DNA Terms of Service and other policies; (c) respond to claims that any content violates the rights of third-parties; or (d) protect the rights, property, or personal safety of HealthCodes DNA, its employees, its users, its clients, and the public.

NOTE: If you are participating in HealthCodes DNA Research, HealthCodes DNA will withhold disclosure of your personal information involved in such research in response to judicial or other government subpoenas, warrants or orders in accordance with any applicable Certificate of Confidentiality that HealthCodes DNA and/or any of its third party providers has obtained from the National Institutes of Health (NIH). There are limits to what the Certificate of Confidentiality covers so please visit the Certificates of Confidentiality Kiosk ( https://grants.nih.gov/grants/policy/coc/index.htm).

  1. Your choices
  2. Access to your account

If your Registration Information changes, you may access, correct or update most of it from your Account page. You may also modify and delete certain of your information. Please note that you may not be able to delete User Content that has been shared with others through the Service and that you may not be able to delete information that has been shared with third-parties, though we can work with you to prohibit your data from being shared with third-parties in the future. We will respond to your request to access within 30 days.

  1. Marketing communications

By registering for an account, you are agreeing that we may send you promotional emails about our Services. You can opt-out of such emails by clicking the “unsubscribe” button at the bottom of any of our or third-party promotional email communications. Please note that you may not opt-out of receiving non-promotional messages regarding your account, such as technical notices, purchase confirmations, or Service-related emails.

  1. Information you choose to share with others

You may decide to disclose your personal information to friends and/or family members, doctors or other health care professionals, and/or other individuals outside of our Services, including through third-party services such as social networks and third-party apps that connect to our website and mobile apps through our application programming interface (“API”). These third-parties may use your personal information differently than we do under this Privacy Statement. Please make such choices carefully and review the privacy policies of all other third-parties involved in the transaction. For example, if you have enabled a HealthCodes DNA sharing feature with another person who downloads a third-party app that uses our API, your information may also be obtained by that third-party app developer and, potentially, by other users of that third-party app.

In general, personal information, once shared or disclosed, can be difficult to contain or retrieve. HealthCodes DNA will have no responsibility or liability for any consequences that may result because you have released or shared personal information with others.

  1. Account closure

If you no longer wish to participate in our Services or no longer wish to have your personal information be used, you may close your account by sending a request to support@healthcodesdna.com. When closing an account, we remove all Genetic Information within your account (or profile) within thirty (30) days of our receipt of your request. As stated in any applicable Consent Document, however, Genetic Information and/or Self-Reported Information that you have previously provided and for which you have given consent to use in HealthCodes DNA Research cannot be removed from ongoing or completed studies that use the information. Our contracted genotyping laboratory may also retain your Genetic Information as required by local law and we may retain backup copies for a limited period of time pursuant to our data protection policies. In addition, we retain limited Registration Information related to your order history (e.g., name, contact, and transaction data) as long as your account is active or as needed to provide you services, as well as for accounting, audit and compliance purposes.

  1. Important Information
  2. Security measures

HealthCodes DNA takes seriously the trust you place in us. To prevent unauthorized access or disclosure, to maintain data accuracy, and to ensure the appropriate use of information, HealthCodes DNA uses a range of physical, technical, and administrative measures to safeguard your Personal Information. In particular, all connections to and from our website and mobile application are encrypted using Extended Validation Secure Socket Layer (EV SSL) technology.

Please recognize that protecting your Personal Information is also your responsibility. We ask you to be responsible for safeguarding your password, secret questions and answers, and other authentication information you use to access our Services. You should not disclose your authentication information to any third-party and should immediately notify HealthCodes DNA of any unauthorized use of your password. HealthCodes DNA cannot secure Personal Information that you release on your own or that you request us to release.

Your information collected through the Service may be stored and processed in the United States or any other country in which HealthCodes DNA or its subsidiaries, affiliates or service providers maintain facilities and, therefore, your information may be subject to the laws of those other jurisdictions which may be different from the laws of your country of residence.

  1. Business transactions

In the event that HealthCodes DNA goes through a business transition such as a merger, acquisition by another company, or sale of all or a portion of its assets, your information will likely be among the assets transferred. In such a case, your information would remain subject to the promises made in any pre-existing Privacy Statement.

  1. Linked websites

HealthCodes DNA provides links to third-party websites operated by organizations not affiliated with HealthCodes DNA. HealthCodes DNA does not disclose your information to organizations operating such linked third-party websites. HealthCodes DNA does not review or endorse, and is not responsible for, the privacy practices of these organizations. We encourage you to read the privacy statements of each and every website that you visit. This Privacy Statement applies solely to information collected by HealthCodes DNA.

  1. Children’s privacy

HealthCodes DNA is committed to protecting the privacy of children as well as adults. Neither HealthCodes DNA nor any of its Services are designed for, intended to attract, or directed toward children under the age of 18. A parent or guardian, however, may collect a saliva sample from, create an account for, and provide information related to, his or her child. The parent or guardian assumes full responsibility for ensuring that the information that he/she provides to HealthCodes DNA about his or her child is kept secure and that the information submitted is accurate.

  1. Changes to this Privacy Statement

Whenever this Privacy Statement is changed in a material way, a notice will be posted as part of this Privacy Statement and on our customers’ account login pages for 30 days. After 30 days the changes will become effective. In addition, all customers will receive an email with notification of the changes prior to the change becoming effective.

  1. Contact Information

If you have questions about this Privacy Statement, please email HealthCodes DNA at info@HealthCodesDNA.com.