Take steps now to decrease your risk of EH&WB supports the development of

February 2016

Inside This Issue:

Self-Care Corner .................2

Feed Your Body – Feed Your Soul ...................3

Medical News......................4

Family Life...........................6

Success Over Stress...........7

VA Employee Health & Well-Being (formerly known as EHPDIP) For further information about this newsletter, please contact: AskVHAemployeewellness@va.gov

Healthy ®

LetterLife Promot ing Heal th . Enhancing L i fe . Reducing Costs .

NEWS VA Employee Health & Well-Being (formerly EHPDIP)

February is Heart Health Month

Did you know that heart disease is the leading killer for both men and women in the United States?

In fact, heart disease kills 1 in 3 women and 1 in 4 men year round.

The most common heart attack symptom in both men and women is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, such as shortness of breath, nausea/vomiting, and back or jaw pain. Since most heart attacks start slowly, with mild pain or discomfort, people experiencing these symptoms may not be sure what’s happening and put off getting help. Yet time is critical, because new medications and treatments can stop some heart attacks and strokes in progress, reducing disability and saving lives–if given quickly after heart attack or stroke symptoms first appear.

heart disease and stroke by adopting and maintaining a healthy lifestyle including:

• Stop smoking

• Choose a healthy diet

• Control blood cholesterol andtriglycerides

• Lower high blood pressure

• Be physically active every day

• Aim for a healthy weight

• Manage diabetes

• Reduce stress

• Limit alcohol

employee health promotion programs that can help employees reduce their risk of heart disease. We do this by developing programs to help employees quit the use of tobacco, manage stress, reach and maintain a healthy weight, become more physically active, sleep better, and eat healthier. Find out if your location has an Employee Health & Well-Being Program by emailing ASKVHAEmployeeWellness@va.gov And take part in the National Wear Red Day Friday, February 5, 2016; to help spread the word about heart disease.

Check out our VA Pulse site www.vapulse.net/groups/va-win

Sign up to get the HealthyLife® newsletter sent directly to your VA inbox each month. Send an email to: HEALTHY_LIFE-L-subscribe-request@VAWW.LISTSERV.VA.GOV

Self-Care Corner

Bad medicine: the problem with expired medications It’s 10 pm, you’ve got a horrible headache, and the only pain reliever you’ve found expired a year ago. Can you use it just this once?

No, you shouldn’t, according to the Food and Drug Administration (FDA). Once medicines have expired, there’s no guarantee that they’re safe – or that they’ll work.

Using an expired medicine puts you at risk of having a bad reaction or having the medication not work at all. If it’s past the expiration date, discard it safely. Make sure kids and pets cannot get to it.

Tips to avoidmedication mishaps • Go through

your medicine cabinet every six months. Discard expired medications or anything that has an unusual odor or appearance.

• Don’t keep medicines in your bathroom. The steam from your bath or shower can make them go bad even before they’ve expired. Instead, keep them out of reach of children in a bedroom, linen closet, or kitchen cabinet.

• If you have children in the house, consider a locked cabinet for medicines. Some pills look like “candy” to kids, and many children have been poisoned by ingesting medicines and vitamins.

How to discard unused medicines Some medicines come with disposal instructions. If not, the FDA recommends most medicines be safely placed in your regular trash. Here’s how to do it:

• Put the pills in a sealed plastic bag with other trash like kitty litter, used coffee grounds, or even dirt. This helps prevent others from trying to take the medicine.

• If you’re throwing out prescription bottles, scratch out all the information on the label. This includes your name and the name of the medication.

• Check with your city or town about an authorized drug take-back program. These programs allow you to get rid of old medicines safely.

• A few medicines should be flushed down the sink or toilet because they can be dangerous to others if found in the garbage. Check the FDA website (www.fda.gov) for a list of these medicines.

22

Feed Your Body—Feed Your Soul

Healthier Super Bowl snacks

On Super Bowl Sunday, people across the country will gather at homes, restaurants, and bars to watch the big game and enjoy game-day food. Sadly, traditional football fare tends to be high in fat and calories and low in nutrition. The Calorie Control Council says many Super Bowl fans will consume 2,000 calories or more during the game. That’s about a full day’s worth of calories in just a few hours.

So how can you enjoy the game without the unhealthy side effects? Here are a few tips to help:

• Keep a zero-calorie drink like water in your hand, and sip on it throughout the day instead of snacking on food.

• Keep your distance from the kitchen or wherever the food is sitting out. If it’s out of sight, you’ll be less likely to mindlessly reach for snacks when you’re not hungry.

• If fresh fruit and veggies are available, fill your plate with those. This leaves little room for other choices.

Be mindful of how much you’re eating, and stick to only a small serving of the high-calorie foods. If you’re cooking, take the opportunity to prepare a variety of healthy but fun choices for your guests.

Super BowlWINNERS Not all football food needs to be

unhealthy. Swap out the high-calorie& LOSERS traps for these champion choices:

Instead of: Instead of: Grab-size bag of potato 3 Chicken wings – chips – 260 calories 220 calories

Eat: Eat: Fresh veggies with Turkey chili – 109 1 tablespoon low fat calories per ½ cup dip – 50 calories

Instead of: Instead of: 4-inch square Brownie – Peanuts – 170 340 calories calories per ounce

Eat: Eat: One medium scoop Low-fat microwave of low fat frozen popcorn – 32 calories yogurt – 112 calories per cup

Source: USDA SuperTracker Tool

3

Medical News

1 4in every

DEATHS is due to heart disease

610,000 people DIE of heart disease each year

735,000 people have a HEART ATTACK each year

Statistics Source: CDC

Is your heart older than you? The year you were born reveals your age. It’s part of your identity. But despite the number on your driver’s license, your heart may be telling a different story.

According to the Centers for Disease Control and Prevention, 75 percent of Americans have hearts that are older than their actual age. For men, the average heart age is 8 years older, and for women, it’s 5 years. This means many people are at high risk of heart attacks and strokes – even if

Signs of a heart attack• Pressure, squeezing, or pain in the chest • Pain in the jaw, neck, upper back, arms, or

abdomen • Trouble breathing • Feeling dizzy or nauseated • Cold sweats

If you experience these symptoms, call 911 or have someone take you to the emergency room.

Source: American Heart Association

they don’t know it. February is American Heart Month, so there’s no better time to start thinking about your own heart health and how you can improve it.

Your “heart age” is based on certain risk factors you may have for heart disease. This includes lifestyle habits, your body mass index, and certain health problems. You can lower your heart age by adopting heart-healthy habits such as a healthy diet, regular exercise, and not smoking.

44

Medical News

K E E P T H E B E A T

6steps to a healthier heart

It’s never too late to start living a healthier life. A few simple steps can put you on the path to a younger heart age and better overall health. Consider these tips to get started:

1. If you smoke, quit. Quitting can be hard and often requires help and support. Talk with your doctor or go online to find a number of free resources to help you. Check out smokefree.gov or lung.org/stop-smoking.

2. See your doctor to get your blood pressure and cholesterol checked. Uncontrolled high blood pressure and high cholesterol increase your risk of heart attack and stroke. You won’t know if you’re at risk until you get tested because there are no symptoms.

3. Take your medicines as your doctor advises. You may have medicines to control high blood pressure or cholesterol. Don’t stop taking them without talking with your doctor.

4. Get regular exercise. Walking, biking, and swimming are great choices to keep your heart healthy. Try to exercise for 30 minutes, five days a week.

5. Focus on a heart-healthy diet. This includes lots of fresh fruits and vegetables, whole grains, and lean protein like chicken and fish. Minimize foods like fried foods, fast food, and sugary desserts.

6. Aim for a healthy weight. Calculate your BMI online, or talk with your doctor. Losing just 5 to 10 pounds has heart benefits.

By adopting these heart-healthy habits, you can reduce your heart age. You’ll have a lower risk of heart attack, stroke, type 2 diabetes, and other health problems.

55

Family Life

simple steps to aHEALTHIER MARRIAGE6

Having a healthy, supportive marriage is important to your overall well-being. But the stresses of life, work, family, and day-to­day problems can put a strain on even the best marriage at times.

Fortunately, there are some ways you can help keep your marriage strong – or work on problems before they become major issues. Here are some tips from the National Healthy Marriage Resource Center:

1. Make every effort to keep your commitment. Marriage will have “good times and bad,” and you need to realize that challenges will happen. The key is to work through them and be aware that everyone has disagreements and difficulties. No marriage is perfect, but with extra effort from both partners, you can make yours last.

2. Make time for each other. Even when you’re overwhelmed with work, children, or other tasks, don’t forget about your marriage. Set aside time for a dinner alone or even a weekend getaway if you can. If that’s not possible, have 15 to 30 minutes of time to talk and connect each day – without TV or cell phones.

3. Have a sense of humor. Life’s little mishaps are easier to take when you can laugh at them. Mistakes that don’t really hurt anyone don’t have to turn into arguments. Don’t focus on who’s to blame. Laugh at it if you can, and work on a solution together. Forgive your spouse (and yourself!) and try to find the humor in the situation.

4. Communication is key. This is an important aspect of any marriage. Talk about what’s bothering you – and what you love. Listen to what your spouse is saying, and don’t be quick to defend yourself. No one has to “win” an argument. If you both listen and respect each other, a solution or compromise can usually be found.

5. Do “little” things for your spouse. Make a favorite meal for the other person, do the dishes without being asked, or leave a love note. These small things can add up to big happiness. Just showing your spouse that you care about him or her will help build your marriage each day.

6. Choose your battles. Before you get angry about something, ask yourself if it’s worth an argument. If it’s important to you, approach the subject calmly and be honest. If not, take a deep breath and focus your energy on better things.

Marriage isn’t always easy, but working to keep it strong and healthy can have big payoffs. People in healthy marriages have better mental health and may even live longer. Give your marriage the attention it deserves, and you’ll both enjoy the benefits.

66

Success Over Stress

7

T H E D A I L Y G R I N D

Is stress hurting your teeth?

It’s no secret that high stress levels can harm your health. The American Psychological Association says ongoing stress can increase

If you’re having any of these symptoms, be sure to talk with your doctor or dentist. You may need an exam and some tests done. If

5 great waysto managestress • Do

something you enjoy.

• Get regular exercise.

• Recognize there are things you can’t change.

• Replace negative thoughts with positive ones.

• Ask for help when you need it.

your risk of heart disease and depression. Stress may be hurting your teeth as well, if it causes you to grind your teeth.

Dentists refer to teeth grinding as bruxism. Many people grind their teeth during sleep, but it can also occur during the day. It’s often not done consciously, so you may not know you’re doing it at all. But the long-term effects on your dental health can be painful.

People who grind their teeth may end up with temporomandibular disorder, or TMD. Symptoms of TMD include: • Difficulty opening your jaw wide

• Pain when chewing

• Clicking or popping noises when you open your mouth wide

• Headaches, neck pain, or jaw pain

you are grinding your teeth, there are some fairly simple ways to treat the problem. Some of the most common treatments include: • Stress management, such as relaxation

techniques, regular exercise, and getting enough sleep. The American Academy of Orofacial Pain says this is one of the best ways to help alleviate grinding.

• Anti-inflammatory medications or moist heat therapy for relief. This can help with pain and reduce swelling.

• A special mouth guard you can wear at night to keep your teeth from getting cracked or damaged in your sleep. Your dentist can make a mold of your teeth and have the guard fitted for you.

Whatever is causing your stress, you can do your body – and your teeth – a favor by finding ways to manage it. If you need additional help, don’t be afraid to talk with your physician.

Source: National Institutes of Health

8

The human heart beats more thanFUN FACTS

ABOUT THE HEART 2.5 billion

times in an average lifetime.

Every Step Helps You know exercising is great for you, but it’s hard to find time to do it. If going to the gym sounds impossible, why not walk? Research says that walking for just 30 minutes each day will improve your health. For those who are really short on time, you can even break those 30 minutes up. Walk for 10 minutes, three times a day – and you’re getting health benefits.

The National Institutes of Health says regular exercise like walking can: • Improve high blood pressure • Lower your risk of heart disease • Strengthen muscles and bones • Improve type 2 diabetes • Give you more energy • Help you manage stress • Reduce feelings of depression

With exercise, every step helps. You don’t need fancy equipment or even a gym membership to get healthier – and you can start today.

Your HEARTBEAT is the SOUND of your heart valves as they open and close.

Copyright 2016, American Institute for Preventive Medicine. All rights reserved. 30445 Northwestern Hwy., Ste. 350 Farmington Hills, MI 48334

248.539.1800 • aipm@healthylife.com • www.HealthyLife.com