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Inside This Issue:
Self-Care Corner .................2
Medical News......................3
Feed Your Body – Feed Your Soul ...................4
Family Life...........................5
Well-Being Tips ...................6
VHA Employee Health Promotion/ Disease and Impairment Prevention For further information about this newsletter, please contact: [email protected]
Healthy ®
LetterLife March 2015 Promot ing Heal th . Enhancing L i fe . Reducing Costs .
BITE INTO A HEALTHY
LIFESTYLENEWS from the VHA Employee Health Promotion/Disease
and Impairment Prevention Program Office This year’s National Nutrition Month® slogan – Bite into a Healthy Lifestyle – highlights the importance of portion control and the pleasure of eating healthy foods. We are a culture of “foodies” looking for ways to explore various flavors while demanding convenience and affordability. However, with 69% of Americans obese or overweight and 79% trying to lose or maintain a healthy weight, we need new ways to fit healthy foods into our busy lifestyle.
1. Get Cooking It is tempting to use convenience or prepared foods as a solution to our daily meal struggles. Yet leaving our health in the hands of others is not helping our waistlines. Commit to cooking at least 2 more meals a week than you currently do. Collect recipes you feel comfortable preparing. Cook extra portions for leftovers or freeze for another night’s meal. It will not only save you calories, but money too.
2. Maximize the Power of Plants With few calories, fruits, vegetables and whole grains offer fiber to help you feel full and vitamins and minerals to help you feel energized. Make an effort to eat a fruit and/or vegetable at each meal and snack – the more colorful, the better!
3. Cheers to Water Nearly 36% of the added sugar in our diets come from sodas, energy drinks, and sports drinks. Make a switch to water! Flavor it with fresh fruit, citrus, or herbs for a refreshing twist. Try sparkling waters instead of sodas.
Sources of Statistics: International Food Information Council’s 2014 Food & Health Survey - 79% of Americans are trying to either lose or maintain a healthy weight
CDC Fast Facts – 69% of Americans are overweight or obese www.cdc.gov/nchs/fastats/obesity-overweight.htm
Dietary Guidelines for Americans 2010 – 36% of added sugar comes from soda, energy drinks, and sports drinks http://health.gov/dietaryguidelines/dga2010/ DietaryGuidelines2010.pdf
Employees can sign up to get this newsletter sent to their VA email each month. Just send an e-mail to the following address. [email protected]
Self-Care Corner
Bites on the hand that feeds it More than 4 million people are bitten by dogs and cats each year. And orthopedic surgeon Dr. Stephen Kennedy said all bites to the hand should receive medical care, although he says most people are reluctant to see a doctor.
Animal saliva contains a broad range of bacteria. Adult dog jaws, especially among larger breeds, can bite with a force of more than 300 pounds, and when combined with the variety and sharpness of their teeth can cause significant injuries to hand and finger ligaments, tendons, and bones.
Cats do not have the jaw strength of dogs, but their sharp, narrow teeth also can cause serious injury. Up to half of cat bites get infected.
Signs of infection: • Redness • Swelling • Pain that worsens • Fever
If a bite occurs: • Inspect the hand carefully for any
puncture wounds. Even a small wound can inject lethal bacteria under the skin.
• If there is a puncture wound of any size, wash it as soon as possible with soap and water. Then seek medical advice.
• Get immediate medical attention if you see redness, feel increasing pain over time, or see red streaking up the hand or arm (or along a tendon). These are signs of a serious infection.
Antibiotics are often given to reduce the chance of infection. More serious bites may need surgery to clean the wound.
GET VACCINES to prevent measles In January of this year, CDC issued a health advisory to notify public health departments and healthcare facilities about a multi-state outbreak of measles. The outbreak started at Disneyland in Dec., 2014. During that entire year, the CDC reported a record number of measles in the U.S. with 644 cases from 27 states. This is the greatest number of cases since measles was eliminated in the U.S. in 2000.
Why the rise in measles? • The majority of the people who got
measles did not receive vaccines.
• Measles is still common in many parts of the world including some countries in Europe, Asia, the Pacific, and Africa.
• Travelers with measles continue to bring the disease into the U.S.
Measles is a highly contagious respiratory disease caused by a virus. Coughs and sneezes spread the virus through the air. Measles starts with a fever, runny nose, cough, red eyes, and sore throat. A rash that spreads all over the body follows. About three out of 10 people who get measles will develop one or more serious problems including pneumonia, ear infections, or diarrhea. These problems are more common in adults and young children.
Add a dash of salt There’s a use for that salt you’ve been told to shake out of your diet! Sprinkle some into your shoes at the end of the day. In the morning, shake the salt out. It will help pull out the sweat and odor. This is perfect to do after a run or after wearing your shoes without socks, says a trainer from Shape.
Guidelines for measles vaccines Children should get 2 doses of measles, mumps, and rubella (MMR) vaccine: • First Dose: 12-15 months of
age. Some infants younger than 12 months should get a dose of MMR if they are traveling out of the country.
• Second Dose: 4-6 years of age
• If not given at these times, a two-dose series is needed for all school-age children and adolescents.
ADULTS born after 1956 should get at least one dose of MMR vaccine, unless they can show that they have either been vaccinated or had all three diseases.
Source: Centers for Disease Control and Prevention (CDC)
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{Note: Many topics like the one on this page are contained in a medical self-care guide, such as Healthier at Home® and/or addressed by a nurse advice line if you have access to one. They can help you make better decisions about when to seek professional assistance and when you can treat yourself at home using self-care.}
Medical NewsKnow about prostate cancer
Experts at Mount Sinai Medical Center offer this prostate cancer prevention advice:
• Age is the strongest risk factor: Almost two-thirds of prostate cancers are found in men over the age of 65.
• Family history can be important: Having a father or brother with prostate cancer more than doubles a man’s risk of developing this disease.
• Race is a factor: Prostate cancer occurs more often in African-American men than in men of other races.
• Follow a healthy diet: Eat more low-fat, high-fiber foods such as fruits and vegetables, and limit intake of red or processed meat.
• Diagnose cancer early: Speak with your doctor about your risk for prostate cancer and the benefits of screening. For men at high risk, screening should be considered at age 40.
Overall, the
5-year survival rate is100%
for men with the disease confined to the prostate or nearby tissue.
Prostate Cancer is the2nd
leading cause of cancer death in American men.
233,000 new cases are diagnosed annually.
33
1in 7men will be diagnosed with prostate cancer.
Screening works: Screenings consists of a PSA blood
test, which measures the level of PSA, a
protein that is produced by the prostate
gland, and a digital rectal exam, which
can uncover physical abnormalities of the
prostate that may be a sign of cancer.
NOTE: Prostate cancer screening guidelines vary with different health groups. Ask your doctor at what age you should discuss prostate cancer screening. Ask about the benefits and risks of PSA blood tests.
Feed Your Body—Feed Your Soul
Olive oil�Olive oil is a more healthful choice than many other cooking fats. Using olive oil in place of saturated fats has been shown to help lower bad cholesterol and raise good cholesterol levels, which is why olive oil is heart healthy.
Know these facts about olive oil, from the North American Olive Oil Association: • Extra virgin olive oil is the most
flavorful olive oil, with an unlimited range of flavors spanning from smooth and subtle to peppery and pungent. A finishing drizzle of extra virgin olive oil can enhance the texture, taste, and aroma of food.
• Olive oil, sometimes referred to as “classic” or “pure” olive oil, has a milder flavor with just a hint of fruitiness. The subtle flavor of olive oil makes it a perfect everyday cooking oil and easily adapts to a number of cooking methods such as grilling, sautéing, roasting, frying, and baking.
• Use bottled olive oil within 8 to 12 weeks of opening. Sealed packages can keep for up to 2 years.
• Dark bottles or tins are best at reducing potential damage from light.
• Avoid packages that show signs of improper handling or storage such as dust on the bottle, broken or loose seal on the cap, or an orange tint to the oil, which could indicate overexposure to fluorescent lighting or that heat has damaged the oil.
• Look for a country of origin statement, which is required by federal labeling laws and is typically found on the back label near the nutritional information.
Want to eat healthier? Then cook meals at home
People who frequently cook meals at home eat healthier and consume fewer calories than those who cook less, according to Johns Hopkins Bloomberg School of Public Health research.
Americans eat an average of more than
6 pounds of shelled peanuts a year—about half in the form of peanut butter.
“When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all—even if they are not trying to lose weight,” according to a study in Public Health Nutrition.
NuttyAmericans eat an average of morethan 6 pounds of shelled peanutsa year—about half in the form ofpeanut butter. Even the shells areuseful. They can be found in suchproducts as kitty litter, wallboard,and artificial logs for fireplaces.Growing peanuts to satisfy ourhunger is a $763 million a yearbusiness, according to the U.S.Census Bureau.
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Family Life HOW TO TRAIN TEENS TOparticipate safely in sportsIncreased participation in football, soccer, basketball, and other sports also leaves athletes more prone to injury, but certain good practices can help protect them from being sidelined, according to Dr. Scott Rodeo, an orthopedic surgeon at the Hospital for Special Surgery.
• Athletes need to stay hydrated. Water is adequate, but fluids with electrolytes are needed if athletes exercise more than 2 hours a day.
• Make sure young athletes warm up properly to slowly increase the heart and breathing rate by doing low-intensity versions of the activity and stretching.
• Any player who feels dizzy, light-headed, or short of breath needs to get out of the game. This is especially important if playing or practicing in hot and humid conditions.
• Athletes can push themselves during practice, but should not go to complete exhaustion.
• Athletes should talk to their parents or coaches if they feel they have been injured. There is no such thing as a mild concussion. Signs of a concussion include a headache, light sensitivity, appearing confused, and clumsiness. After a player is removed from a game, parents need to monitor their child at home to make sure symptoms aren’t worsening.
• Limit weekly training time, number of repetitions, and total distance to no more than a 10% increase each week.
• Ensure the use of proper equipment for each sport: protective equipment should be the correct size, fit well, and protect from top to bottom.
• Players should be educated on the rules of the game: make sure they understand their role and position, as well as where to be to avoid being in harm’s way.
• Serious injuries should be promptly evaluated and treated. Even injuries that may be considered minor should be promptly checked by a medical professional so they do not cause more serious problems later on.
• Parents should be vigilant to signs of burnout such as athlete’s fatigue, poor academic performance, and complaints of nonspecific muscle or joint problems.
• Keep it positive: emphasize that the focus of sports participation should be on fun, skill acquisition, sportsmanship and, above all else, safety.
• Nutrition is important for recovery. Consume a carbohydrate bar or carbohydrate drink immediately after practice, followed by a meal one to two hours after to help maintain strength and endurance.
5
Forget the iPad, let kidsplay in sand or with blocks
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When it comes to finding toys to encourage a child’s interest in science, sometimes simpler can be better and yet more sophisticated.
Creighton University professor of physics Dr. Gintaras Duda suggests looking at toys with a tactile, kinesthetic component that can help illustrate scientific principles
while allowing a child to come up with new ways to play.
“If you can get kids to be creative, that’s the main thing,” Dr. Duda said. “Let them sort of figure out how these
things work. It’s great scientific learning. Yes, kids love to play with the iPad, but if you dump a bin of Legos out in front of them and let them go, you’ll always be surprised
at what they come up with.”
Hands-on building blocks, tower sets, and a strangely behaving substance known as kinesthetic sand, which
shares certain properties with regular sand but performs differently as it’s being molded, have all captured
children’s attention and imagination.
Action Step
Manage your time - Prioritize
For the next three days, keep a diaryof everything you do. You may learn that
trying to f ind things on your cluttered desk,engaging in gossip, spending too much timeon Facebook or watching T V are keeping youfrom completing what you need to get done.
Well-Being Tips
Time Flies when you are disorganized
How many times have you wished there were more hours in a day or looked up at the clock and wondered how the day flew by so fast with little accomplished? By managing your time, you can help manage the stress that comes with unfinished business.
Tips to help manage time • Write a “To Do” list. Planning your
day can ease your mind of nagging worry that you’ve missed something. Checking off items gives you the feeling of satisfaction.
• Prioritize: Put the most important tasks at the top.
• Give yourself enough time to do the job right the first time. You don’t want to spend more time later correcting mistakes.
• Avoid distractions. Close your door, turn off the phone, and don’t check your email every five minutes.
• Set time limits. Give yourself an allotted amount of time to check and respond to emails, text messages, and phone calls.
• Avoid unproductive meetings. A quick phone call or email will be faster and can save you a lot of time.
• Take breaks. Stand up, stretch and take a walk.
• If the task seems overwhelming, break it into smaller parts. Focus on one task at a time.
• Pass the buck. Is there anything you can pass on to someone else to handle?
• Find your groove. If you get more done in the mornings, block that time to focus on detailed projects.
• Utilize technology. Use your computer and smartphone options and apps to help you track your time, remind you of meetings, and alert you when tasks are due.
• Just say no. Less important tasks can wait.
• Take a day off. You are no good to anybody if you can’t concentrate.
6
Well-Being Tips
Forgetshouting
While many people try to steer clear of arguments with family members, two Vanderbilt University philosophy professors offer a better solution.
Remotely
Scott F. Aikin and Robert B. Talisse co-wrote Why We Argue (and How We Should): A Guide to Political Disagreement.
The trend to avoid arguments with loved ones has more to do with how bad we are at arguing than how strong our beliefs are, according to Aikin. “The better solution would be to improve our skill at making arguments in ways that allow for better, more reasoned exchange.”
Aikin and Talisse suggest the following: • Remember that reasonable and
intelligent people disagree about important matters. Keep this in mind even when your relative says something appalling.
• When arguing, be sure to acknowledge your family member’s good points.
• Be prepared to say what it would take for you to change your mind. Consider what evidence would make your view wrong.
• Know the weak points about your view. Be able to articulate what the best arguments against your view are.
“Acknowledging the opposition’s good points and seeing troubles for your own side are too often taken to be a sign of weakness,” Aikin said. “But it’s that attitude that actually makes us bad at argument and makes argumentative exchange so unpleasant and dogmatic. Instead, these habits make exchanges more reasonable and productive.”
Remember when changing the TV channel meant getting up, walking to the TV set, and manually twisting the dial (with just a few channel choices at that)? The reliable TV remote control, a questionable labor-saving device, was unveiled in 1957. Robert Adler of the Zenith Corporation received a patent for a mechanical unit that used a striker and four small aluminum chimes to generate ultrasound. The ultrasounds produced controlled on and off, and channel and sound up and down control. And that’s where the life of a couch potato began.
Tea to me It takes 3 to 5 years
after being planted for a tea plant to reach maturity, when the
bud and two top youngest leaves are picked and transported for processing.
Black tea is the most commonly consumed tea around the world, and 85% of tea consumed in the
U.S. is black tea, according to Food Technology magazine.
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Some people experience
Add this home poisoning danger for kids: e-cigarettes and their liquid nicotine refills. The American Association of Poison Control Centers’ National Poison Data System says 65% of calls relate to these hazardous products. Keep this number by every phone and in every smartphone: (800) 222-1222 to reach your local Poison Control Center.
Over 65% of fatal fires occur in homes that are not protected with smoke detectors, according to the National Fire Protection Association.
BEEP BEEP
HOME POISONING
DANGER
Is 3D as dangerous as the warnings? Have you read the warnings on a 3D TV or gaming system? Can 3D actually cause altered vision, lightheadedness, twitching, nausea, disorientation, especially for children and the elderly?
Through these disclaimers, companies may have been scaring away the customers they seek, but medical evidence does not back up the claims.
Professional eye photographer Timothy Bennett of Penn State Hershey Eye Center said there are no health issues associated with 3D imaging. Some people experience headaches or dizziness, but these are temporary. The images may be disorienting, but as soon as you stop looking at 3D, the feelings clear up.
He recommends sitting far from the screen, especially if you are sensitive, and take breaks from gaming or watching 3D TV.
headaches or dizziness, but these are TEMPORARY.
8 Copyright 2015, American Institute for Preventive Medicine. All rights reserved.
30445 Northwestern Hwy., Ste. 350 Farmington Hills, MI 48334 248.539.1800 • [email protected] • www.HealthyLife.com
