JANUARY2019

HealthyLife®

LETTER

Clear facts on eye dropsPAGE 2

HPV & cervical cancer

PAGE 3

4 money mistakes to avoidPAGE 5

Low carb: healthy or just a trend?

PAGE 4

POSTER:Burn calories

PAGE 7

Talking about adoptionPAGE 6

Bone broth:WORTH THE HYPE?

People have been cooking bones to make bone broth for thousands of years.

Today, this age-old recipe is being promoted as a superfood. But, do these health claims hold water? Here are three main points to keep in mind:

1. Homemade bone broth usually contains more protein than store-bought broth.

2. You can make your broth healthier by adding vegetables and herbs — and skipping the salt.

3. Currently, there is no solid evidence that bone broth has any additional or special medicinal properties, but research is ongoing.

Stay healthy at workPAGE 8

IBEW Local 400WELLNESS

Clear facts on eye drops

Staring at a computer, dry winter air, cold temperatures, allergies, medications. A number of things can make eyes red, dry or uncomfortable.

Many people turn to a bottle of eye drops for quick relief. But, if you use eye drops often, there are a few things you should know.

KEEP AN EYE ON PRESERVATIVESMany eye drops contain preservatives. These keep germs from growing in the drops. They allow you to use the same bottle of drops for a longer period of time.

Some people find that the preservatives in eye drops make their eyes itchy or irritated. If you notice any burning or stinging after using eye drops, even artificial tears, stop using them.

Preservative-free eye drops are available. These work well for people who are sensitive to preservatives. They are usually in small single-use vials that come in a pack. You use the vial once and throw it away.

EYE HEALTH RED FLAGSThe best way to keep eyes healthy is to see your eye health professional regularly. Ask your optometrist or ophthalmologist how often they should see you. It will depend on your age, any health issues and your eye health history.

Call your eye professional right away if you notice:

• Pain or itching in the eye

• Redness that won’t go away

• Dry eyes that aren’t relieved with artificial tears

• Changes in vision, such as not seeing as well

• Cloudy or blurry vision

• Floaters or other spots in your vision

SEEING REDRedness relief eye drops contain an ingredient that shrinks blood vessels in the eye, giving you that bright-eyed effect. But, these drops can be harmful if you overuse them.

Using redness drops frequently can cause a “rebound” effect, making the redness even worse. Then you feel like you have to use the drops more and more to control the redness.

Don’t use redness relief drops on a regular basis. If your eyes are often red, you should see an eye care professional to get to the root cause.

ARTIFICIAL TEARSArtificial tear eye drops are generally safe to use regularly. They don’t contain any active ingredients. Instead, they are designed to mimic your own tears. These work well for occasional dryness or discomfort.

Source: American Academy of Ophthalmology2

SELF-CARE CORNER

HPV & cervical cancer

PREVENTION IS KEY

January is Cervical Health Awareness Month. Most cases of cervical cancer are caused by a virus known as HPV. More than 79 million people in the U.S. have HPV.

Screening tests can detect HPV and cervical cancer, and the HPV vaccine can prevent it. Still, the American Cancer society says more than 13,000 new cases of invasive cervical cancer were diagnosed in 2018. Plus, more than 4,000 women died from this cancer.

It’s time to learn more about treating, preventing and screening for this cancer so more lives can be saved.

WHAT IS HPV?Human papilloma virus, or HPV, is a common virus. It is spread through sexual contact.

There are different types of HPV. Sometimes, the body is able to get rid of the HPV infection on its own. But, this doesn’t always happen.

Some types of HPV cause genital warts. Others cause changes in the cervix that can turn into cancer if not treated early.

GET TESTED, GET TREATEDAt one time, cervical cancer was a leading cause of cancer deaths for American women. But, when the Pap test was developed, cervical cancer deaths dropped significantly.

A Pap screening test can find changes in the cervix before they become cancer. It can also find cervical cancer early. This means the cancer can be treated when it’s easier to cure. Ask your doctor about how often you should get a Pap test. Sometimes, the cells from a Pap test are also tested for HPV.

A Pap test is usually done during a pelvic exam. The doctor uses a swab to get some cells from the cervix. The cells are sent to a lab and tested for cancer and/or HPV.

A SHOT FOR CANCERToday, there is a vaccine that may prevent cervical cancer. The HPV vaccine can prevent infection and provide immunity against many types of HPV.

Clinical trials show the HPV vaccine provides almost 100 percent protection against cervical changes that can lead to cancer and genital warts.

Ask your doctor about the HPV vaccine for yourself or your kids. The vaccines can be given to kids as young as 9. Both boys and girls can benefit from the HPV vaccine because HPV can also cause cancers of the penis, anus and throat.

Sources: American Cancer Society, Centers for Disease Control and Prevention, National Cervical Cancer Coalition

WHAT IS

?

3

MEDICALINFO

Low carb: Many of today’s popular diets focus on eating very few carbs, while consuming lots of fat and protein. The keto diet is one example, but other diets, such as Atkins, offer similar weight loss plans.

These diets, like any diet plan, aren’t a magic bullet for weight loss. In fact, they haven’t been proven to work better than lower protein plans in long-term studies. If you do lose weight on the keto diet or a similar plan, you’ll probably have to keep eating that way to keep the weight off. And, this may not be best for your long-term health.

healthy or just a trend?

PROTEIN ISN’T PERFECTSome diets have people believing that eating more protein is the answer to weight problems. But there’s more to the story.

The type of protein you choose can have an impact on your health. High intake of meat isn’t healthy, according to the American Heart Association. In fact, people who eat higher amounts of animal protein may be more likely to develop heart disease.

Plant-based proteins, however, may be a better choice. Foods like beans, legumes, soy, nuts and seeds offer protein and other nutrients. In fact, eating a mostly plant-based diet may slash your risk of heart disease by nearly half.

KETOSIS CONFUSIONWhen you severely limit your carbs, your body starts burning fat instead. When this happens, the liver makes a product called ketones.

A small number of ketones are okay in people who don’t have diabetes or other health issues. But sometimes, ketones can build up in the blood and high levels are dangerous. In severe cases, the ketones can get so high that they cause a coma or death. This is known as ketoacidosis.

People with diabetes may be more likely to get ketoacidosis with uncontrolled blood sugar. But, anyone who eats an extremely low carb diet could get ketoacidosis, though it’s not very common.

HEALTHY CARB CHOICESDon’t rule out carbs as a healthy choice. Foods like sweet potatoes, fruit, whole grains and beans offer many vitamins, minerals and fiber – along with some healthy carbs. These foods also contain antioxidants, which can help fight cancer.

THE BOTTOM LINE: When you focus on almost all protein and fat, you’re missing out on a lot of nutrient-rich foods found in healthy carbs. While probably not harmful in the short-term, be sure to discuss whether you should follow a keto diet for longer periods with your doctor.

4

HEALTHYEATING

4 money mistakes to avoid

Little everyday choices can have a big

impact on your finances. If you

want to save more or spend

less, think about whether you’re making any of these mistakes.

MISTAKE #2

You spend too much on “treats.”

We all like to treat ourselves once in a while. But, if you’re spending money on treats often, such as going to the movies or buying yourself a new item, you could be creating money problems. Look for low-cost or free ways to reward yourself. Set aside some time with a friend, take a hot bath, watch a favorite movie at home or check out free museums and concerts.

MISTAKE #3

You get lots of coupons in your mail and email.

If you get catalogs in the mail and your inbox is filled with coupons and deals, this could be wrecking your money goals. After all, you may not need the items that are advertised. But, they look like such a good deal that you decide to buy them anyway. Do you really need another sweater or pair of jeans, or are you buying them because of the sale? Unsubscribe from email coupons and newsletters, and throw catalogs in the recycling bin. This can help lower the temptation to shop.

MISTAKE #4

You don’t know how much money you really have.

If you are struggling financially, it can be hard to look at your bank account balances. But, it’s better to know what you can afford than to go deeper into debt. Make a budget of what you have and what you can spend each month after bills are paid. Try to stick to your budget and find ways to cut out unnecessary items.

MISTAKE #1

You put offsaving money.

Do you think that you can wait a few more months or even years before you need to save for retirement, your kids’ college or other future needs? Even if you can only put away a few dollars each week, start now. It can add up over time and the sooner you start, the more money you’ll have later.

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FINANCIAL WELLNESS

Talking about adoption

DO’S & DON’TSMany families include one or more children who are adopted. If you know someone with an adopted child, there are respectful ways to talk about it with them. And, if you have an adopted child, share these do’s and don’ts with friends and family members so they can be respectful to you.

DO: Use the terms “birth child,” “adopted child,” “birth parents” or “biological parents” only when necessary. This may be during a discussion about the adoption itself. Otherwise, simply use “child” and “parent” with no other description. Once a child is adopted, they are their parents’ child and are no different than a child that was born biologically to them.

DON’T: Use words like “real child,” “natural child,” “real parents” or “natural parents.” These terms can be hurtful to the family and imply that they don’t have a real relationship.

DO: Treat all siblings in a family the same. Parents love all their children equally, whether they were adopted or not.

DON’T: Bring up differences between adopted and biological children or refer to them as “adopted son” or “adopted daughter.” The word “adopted” is often not relevant or needed.

DO: Speak about birth parents as choosing to make the best decision for their child through adoption. Children need to know that their birth parents wanted the best for them.

DON’T: Say words like “put up” or “given up” for adoption. Also, don’t say “they chose not to keep” the child. This makes it sound like the birth parents didn’t care or didn’t want the child.

DO: Celebrate cultural or racial differences within a family.

DON’T: Ignore a child’s ethnicity, race or heritage. Children need support from family and friends to overcome stereotypes and racism.

Source: American Academy of Pediatrics

DO: Support parents who choose to adopt. Adoption is a beautiful gift for both the child and parents. Understand that the parents may be overwhelmed after adoption and may have financial stress. They may also be anxious about having a new child in the family.

DON’T: Ask, “what did you pay for your child?” Children are not sold or bought. Adoption fees go toward social workers, court fees, paperwork, travel and other necessary expenses.

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FAMILY LIFE

Burn calories without trying

When you’re not exercising, you can still burn extra calories! Use little ways to get more fit every day.

DON’T MAKE THINGS CONVENIENT.Take the stairs instead of the elevator. Park farther away from your destination and walk. Use your bike instead of a car for quick grocery store runs. Put your favorite snack foods in the basement, rather than on the main floor near the TV.

GET UP.Take a short break every hour if you sit at a desk. Get up, move your arms and legs or even do a few jumping jacks. Use a hands-free headset so you can get up and walk or lift weights while you’re on the phone. Have a meeting? See if you can stand during part of it or even have a walking meeting.

SNEAKY EXERCISES.Do some isometric exercises if you sit a lot. Try squeezing your glute muscles and knees together for eight counts, holding for five seconds then release. Do this every couple of hours.

Move whenever you can. Walk

in place instead of standing

still.

BE FIT

Stay healthy

at work

WORKLIFE

{Copyright 2019, American Institute for Preventive Medicine. All rights reserved.

30445 Northwestern Hwy., Ste . 350 Farmington Hills, MI 48334248.539.1800 • aipm@healthylife.com • www.HealthyLife.com

{When work is busy, it can be easy to lose track of your health goals.

Don’t assume you have no time to pack healthy snacks or that it’s too expensive. If you use some of the shortcuts below instead of buying something while you’re at work, you’ll likely save yourself time and money. And, these nutritious options won’t leave you feeling sluggish by 4 p.m.

Time-saving, healthy ideas include:• Canned fruit (in

juice, not syrup) with Greek yogurt

• Mini microwave packs of frozen vegetables

• Dried fruit and nuts – make your own healthy trail mix

• Pre-chopped fruits, vegetables and salad

DID YOU KNOW?Frozen and canned fruits and vegetables have the same nutrients as fresh. In some cases, they may be even more nutritious because they are canned or frozen soon after harvest.

Drinks matter too.Do you reach for coffee throughout the day? Consider cutting back and replacing it with water. You could reap numerous benefits of reduced caffeine intake, including:

• Better sleep. Caffeine can take several hours to leave your body completely. This means that afternoon cup could be keeping you awake many hours later.

• Reduced stress. You’re sleeping better – and better sleep helps you cope with stress.

• More energy. Hydrating with water can fight fatigue.

• Less anxiety. Caffeine can trigger anxiety – or make it worse – in some people.

Source: Produce for Better Health Foundation