Munch a Bunch

More leafy greens

improves health

You go to the doctor

for a basic checkup.

And your doc

delivers the news.

One or more of these

things needs work:

• Blood pressure

• Glucose

• Cholesterol

• Triglycerides

Now what? You have

options like expensive

medication with

side effects, weight

loss, more exercise,

and other lifestyle

changes. And then

there’s the two-dollars-

a-day solution.

Eat one

pound

of leafy

greens

per day for

two weeks.

“Eating greens for

the cost of just two

dollars per day will

make a difference” says

Wellsource Director of

Health and Research

Dr. Joe Raphael.

“Not only will you

feel better, you can

measure reductions

in blood pressure,

sugars, and lipids.”

Send comments to

the editor:

evan.jensen@wellsource.com

TH

E Y

AX

IS

8 steps to prevent heart disease

http://tinyurl.com/kwo3dce

MORE

Heart-Healthy Habits from the Amazon

INFORMATION FOR KEEPING HEALTHYAPR 2017

any heart [disease],” says lead researcher Dr. Gregory Thomas. “They basically have the physiology of a 20-year-old.”

Compare that to heart health in the United States. About 1 in every 4 deaths is linked to heart disease. About 610,000 people a year die from heart disease. And many more struggle to recover after a heart attack or stroke.

But it doesn’t have to be that way, says Thomas. Regular exercise, at least 30 to 60 minutes a day, can help. And if you really want to improve heart health, clean up your diet by eating fruits, vegetables, and other whole foods.

Hear Today, Gone TomorrowProtect your ears to prevent hearing loss

Study reveals diet and lifestyle

habits for heart-healthy living

Take a trip to Tsimané, Bolivia, deep in the heart of the rainforest. You won’t find fast food, wi-fi, cell service, or a Starbucks there. But you will find a group of people with the healthiest hearts on earth.

The Tsimané people (pronounced chee-mahn-AY) live off the land. They farm and hunt. They eat rice, bananas, corn, nuts, fruits, wild game, and fish. It’s an active lifestyle where the average villager takes 16,000 to 17,000 steps a day.

Their heart-healthy lifestyle is also the focus of a new study.1 Researchers arranged to scan the hearts of 700 Tsimané 40 years of age or older. What they found was a little surprising. About 9 out of 10 had no risk of heart disease. No plaque build-up on artery walls. No hardening of the arteries. No sign of an imminent heart attack.

“We found that based on their lifestyle,…this population can live their whole life without

Little babies are cute. They giggle, coo, laugh and smile. But when they’re hungry or dirty, that’s

another story. That deafening cry can reach 130 decibels. That’s as loud as a rock concert or jet taking off. Even if it’s just for a few seconds, a noise that loud can damage your hearing.

About 14 percent of adults in the United States have some level of hearing loss. And the trend isn’t getting much better. Experts predict hearing loss will double over the next few decades. A recent study found that at least 58 million people are regularly exposed to loud noises at home or at work.2

Researchers looked at data for 240 million people. They found that 22 percent were exposed to very loud noises for at least four hours a day (e.g., power tools, firearms, appliances, loud music, shouting). Yet, 38 percent of those people did not use hearing protection.

The Most Common Cause of Hearing Loss

And that’s a problem. Extended exposure to sounds above 85 decibels can cause hearing loss. The louder the sound, the shorter amount of time it takes to damage your hearing. It’s called noise-induced hearing loss. And it’s the most common cause of hearing loss.

COMMENTS?

Photo ©consuladodebolivia.com.ar

Banana-Nut Bread

Nuts and bananas.

Two ingredients

the people with the

healthiest hearts on

earth eat (see Heart-

Healthy Habits from

the Amazon). Give this

sweet, healthy bread

recipe a try.4

Ingredients

1 C bananas, mashed

1/3 C low-fat buttermilk1/2 C brown sugar1/4 C margarine1 egg or egg substitute2 C flour1 tsp baking powder

½ tsp baking soda

1/2 tsp salt1/2 C chopped pecans

Directions1. Preheat oven to

350º F. Lightly oil a

9x5-inch loaf pan.

2. In a small bowl,

mix bananas and

buttermilk.3. In large bowl, cream

brown sugar and

margarine until fluffy. Beat in egg. Then mix in banana

mixture.

4. In another bowl,

mix dry ingredients.

Then stir into liquid ingredients until blended. Mix in nuts.

5. Spoon mixture into

loaf pan.

6. Bake 50-55 minutes. Then let cool in pan.

7. Remove from pan

and complete

cooling on wire rack

before slicing.

How well do you manage stress in your

life? Take this quiz to find out.

YES NO

1. n n It’s difficult for me to stay calm when I’m frustrated.

2. n n I feel angry, distracted, or moody often.

3. n n I worry a lot about work, money, health, or my relationships.

4. n n I often feel overwhelmed, lonely, or depressed.

5. n n I often have headaches, nausea, dizziness, bowel discomfort, or rapid heartbeat.

If you answered “yes” to any of these questions, stress may be a problem. Too much stress can impact your mood and behavior. It can even impair memory and judgement. Stress can even lead to serious health problems. However, you can learn to manage stress in healthy ways.

Monthly Health Challenge™

Reduce Stress

You battle rush-hour traffic. Your email inbox is jammed with messages. Your phone buzzes constantly. Running 15 minutes late is the norm. Your boss just called an emergency meeting, but didn’t provide any details. It’s a typical day at the office for a lot of people. And it’s stressful.

Then there’s everything that happens outside the office. Parenting, car trouble, financial problems, a rocky relationship. Or worse, a serious illness or death of a loved one. Even good things can be stressful like getting married, moving, or starting a new job. Are you feeling stressed out just thinking about this stuff?

You’re not alone. Chronic stress is a big problem for a lot of adults. A recent study found that money, work, family responsibilities, and health concerns are the biggest sources of stress for most people.1 If you don’t deal with stress in your life in healthy ways, it can lead to bigger problems.

Do you know how to recognize stress? And do you know what to do about it? How you deal with stress can make all the difference to your health and happiness. Take the month-long Health Challenge to Reduce Stress.

CHALLENGE

Learn to

manage stress

in healthy ways

The Trouble with Too Much StressWhen you visit the doctor for aches and pains, the common cold or other health issues, stress may actually be the real issue. An estimated 80 percent of all primary care visits are linked to stress, according to a recent study.2

When you experience a stressful event, hormones (adrenaline and cortisol) flood your circulatory system to help you take swift action. But if a stressful situation isn’t resolved, chronic stress can lead to:3

• Sleep disorders

• Heart disease

• Eating disorders

• Anxiety

• Addictive behaviors

• Depression

• Headaches

• Digestive problems

• Fatigue

• Anger

• High blood pressure

• And more

Requirements to complete this HEALTH CHALLENGE™

1. Read “Reduce Stress.”2. Manage stress in healthy ways on

at least 22 days this month.3. Keep a record of your completed challenge in case

your organization requires documentation.

Stress

management:

Know your triggers

tinyurl.com/kdt6r2e

© Wellsource, Inc.All Rights Reserved.

Take the April Health Challenge!Reduce Stress: Learn to manage stress in healthy ways

Ask the Wellness Doctor:This month Dr. Joe Raphael answers the question:

Can the right shoes really help reduce foot pain?

References

1. Kaplan, H., et al. (2017). Coronary atherosclerosis in indigenous South American Tsimane: a cross-sectional cohort study. The Lancet, doi:http://dx.doi.org/10.1016/S0140-6736(17)30752-3.

2. Bhattacharyya, N., et al. (2017). Epidemiology of firearm and other noise exposures in the United States. The Laryngoscope. doi: 10.1002/lary.26540.

3. Centers for Disease Control and Prevention. (2015). How much physical activity do adults needs? Accessed on March 17, 2017 from http://tinyurl.com/ltxvsao.

4. National Heart, Lung, and Blood Institute. (2017). Banana-nut bread. Accessed on March 17, 2017 from http://tinyurl.com/k682tpl.

Couch to 5K fitness plan

www.c25k.com

Exercise: Start by Taking the First StepGet at least 30 to 60 minutes of exercise a day

Hear Today, Gone Tomorrow (continued from page 1)

When Washington-state resident Kelly Cole laces up her running shoes on April 17, she won’t be going for her usual morning run. The busy mom with three kids will be running the Boston Marathon, along with 30,000 other runners.

It’s the oldest 26.2-mile marathon in the United States. The first runners toed the line all the way back in 1897. And now it draws runners from around the world who want to test their limits from Hopkinton to Boston. But the event itself isn’t really what drives people like Cole to run.

“A marathon is not 26.2 miles,”

says Cole. “It’s hundreds of miles

with a 26.2-mile finish.”

She does it to stay in shape. Keep her heart healthy. Burn calories and fat. And set an example for her kids and others around her.

How loud is too loud?http://tinyurl.com/

m3emlo5

MOREIf you want to protect your hearing, especially as you age, use hearing protection.

You don’t have to run a marathon to be healthy. But you do need to exercise. Health experts recommend at least 30 to 60 minutes of exercise a day.3 And it doesn’t even have to be all at once. Unfortunately, more than half of all adults fall short of getting this minimal amount of exercise.

If you haven’t been getting enough exercise, now is always the best time to start. Go for a walk. Use a treadmill or stationary bike. Go to the gym to workout. Try a new sport. Plan a hike. Start by taking the first step.

Try over-the-ear noise-cancelling headphones. Ear plugs. Or muffle loud sounds temporarily

by covering your ears with your hands. And if you listen to music, turn down the volume.

MORE

Olympic ice skater Nancy

Kerrigan and tough-guy

Mr. T have something in

common. They’re both

celebrities. They’re both paired

up with professional dancers

on Dancing with the Stars. And

they’re both bound to experience

more foot pain than normal

before they even make it to

the finals. Flats, high heels, and

super-star moves on the stage

can take a toll on your feet.

But you don’t have to be a dancer

to have foot pain. In fact, about

8 in 10 adults are living with foot

pain, according to a recent survey.1

And your shoes may be to blame.

● Are your feet tired and achy?

● Is walking painful, or at

least uncomfortable?

● Do your heels, knees, back,

and hips ever hurt?

Your shoes may be the problem.

For some people, foot pain is

always there. For others, it comes

and goes. And it can limit your

activity level. Half of all adults

with foot pain find it hard to

walk, exercise, play with their

kids, or do their job at work.

Many feet-related problems start

with poorly-fitted shoes. The

wrong shoes can lead to heel

pain, corns, Achilles tendonitis,

bunions, hammertoe, and ingrown

toenails (issues you see a doctor

for).2 Shoes can even be the source

of knee, hip, and back pain.

Go shoe shopping in the evening.

Feet swell throughout the day.

Wear the kind of socks or

stockings you plan to wear

with the shoes you’re trying on.

Stand and walk around when

trying on new shoes. There should

be about a half inch between your

longest toe and the end of the shoe

(1 inch for athletic shoes). This is

about the length of the tip of your

thumb. The shoes should bend

where your foot naturally bends.

Also check for heel slipping.

Measure your foot (length and

width) at least once a year. Your

feet change sizes as you age and

sometimes after pregnancy.

If the shoe feels tight or otherwise

uncomfortable, put it back in the

box and look for a wider shoe or

different style. Never buy a shoe

expecting to “break it in.” It’s a recipe

for blisters and other foot problems.

A good pair of shoes will feel good

when you try them on and keep

your feet happy for a long time.

References

1. Brielle, D. (2014). American Podiatric

Medical Association. (2014). Today’s

Podiatrist survey. Accessed on March 15,

2017 from http://tinyurl.com/mnkw644.

2. Hurst, B., et al. (2017). Medical-grade

footwear: the impact of fit and comfort.

Journal of Foot and Ankle Research, doi:

10.1186/s13047-016-0184-z.

3. Harvard University. (2014). 10 tips for

finding the right shoes. Harvard Health

Publications. Accessed on March 15,

2017 from http://tinyurl.com/kdk8upr.

A.

Q. Can the right shoes really

help reduce foot pain?

© Wellsource, Inc., Clackamas, Oregon. All rights reserved. For personal use only – do not make unauthorized copies.

Written by Joseph Raphael, DrPH, MBA, LMFT, MA, CHES, HAPM

Choose the right shoe

You’re probably not going to get

tapped for the next season of

Dancing with the Stars. But you may

be thinking about wearing a flashy

pair of shoes or high heels. Stop right

there. If you want to keep your feet

happy, fit and comfort should come

first. And you don’t need to sacrifice

style for comfort. Here are some tips

to help you find the right shoe:3

Buy a shoe that fits. Shoe sizes

vary by brand and among styles

within brands. Shoes designed

for specific activities (basketball,

running, hiking, etc.) can help, too.

Try on both shoes. It’s common

for one foot to be larger than the

other. Fit to your larger foot. Inserts

can be added to the shoe of your

smaller foot for a better fit.

When possible, buy shoes

that fit your arch – whether it’s

low (or flat), high, or medium.

…y

our feet won’t h

urt!

If th

e shoe fits…

How well do you manage stress in your

life? Take this quiz to find out.

YES NO

1. n n It’s difficult for me to stay calm when I’m frustrated.

2. n n I feel angry, distracted, or moody often.

3. n n I worry a lot about work, money, health, or my relationships.

4. n n I often feel overwhelmed, lonely, or depressed.

5. n n I often have headaches, nausea, dizziness, bowel discomfort, or rapid heartbeat.

If you answered “yes” to any of these questions, stress may be a problem. Too much stress can impact your mood and behavior. It can even impair memory and judgement. Stress can even lead to serious health problems. However, you can learn to manage stress in healthy ways.

Monthly Health Challenge™

Reduce Stress

You battle rush-hour traffic. Your email inbox is jammed with messages. Your phone buzzes constantly. Running 15 minutes late is the norm. Your boss just called an emergency meeting, but didn’t provide any details. It’s a typical day at the office for a lot of people. And it’s stressful.

Then there’s everything that happens outside the office. Parenting, car trouble, financial problems, a rocky relationship. Or worse, a serious illness or death of a loved one. Even good things can be stressful like getting married, moving, or starting a new job. Are you feeling stressed out just thinking about this stuff?

You’re not alone. Chronic stress is a big problem for a lot of adults. A recent study found that money, work, family responsibilities, and health concerns are the biggest sources of stress for most people.1 If you don’t deal with stress in your life in healthy ways, it can lead to bigger problems.

Do you know how to recognize stress? And do you know what to do about it? How you deal with stress can make all the difference to your health and happiness. Take the month-long Health Challenge to Reduce Stress.

CHALLENGE

Learn to

manage stress

in healthy ways

The Trouble with Too Much StressWhen you visit the doctor for aches and pains, the common cold or other health issues, stress may actually be the real issue. An estimated 80 percent of all primary care visits are linked to stress, according to a recent study.2

When you experience a stressful event, hormones (adrenaline and cortisol) flood your circulatory system to help you take swift action. But if a stressful situation isn’t resolved, chronic stress can lead to:3

• Sleep disorders

• Heart disease

• Eating disorders

• Anxiety

• Addictive behaviors

• Depression

• Headaches

• Digestive problems

• Fatigue

• Anger

• High blood pressure

• And more

Requirements to complete this HEALTH CHALLENGE™

1. Read “Reduce Stress.”2. Manage stress in healthy ways on

at least 22 days this month.3. Keep a record of your completed challenge in case

your organization requires documentation.

Stress

management:

Know your triggers

tinyurl.com/kdt6r2e

© Wellsource, Inc., Clackamas, Oregon. All rights reserved.

13 Ways to Reduce StressWhen you start feeling stressed out, take action to keep stress from harming your health. You may not be able to resolve your problems right away, but you can change the way you react to them. Here’s how:

Quiz: Test Your Stress

Smarts!tinyurl.com/

ctncwax

1. Breathe deeply. Take 10 breaths of fresh outdoor air. Deep breathing has a calming effect that can reduce stressful feelings such as anger, anxiety, and fear. Making this a regular habit can also help lower blood pressure, increase your energy level, and help you sleep better.4

2. Exercise. Just 20 to 30 minutes of daily walking, yoga, or another form of exercise can improve your mood as well as physical health. Physical activity burns up stress hormones, and stimulates the mind to help you relax and think better about your problems.5

3. Do something you really enjoy.

Take up a hobby like painting, cooking, photography, fishing, or playing music. This can take your mind off the stressful things in your life and help you see your situation in a different way.

4. Learn to communicate better. Listen to what others say. Give clear, assertive statements about what you need to accomplish your work or improve your relationship. Be realistic and willing to compromise to solve a problem.

5. Get enough sleep. Aim to sleep 7 to 8 hours a night. If that’s a challenge, take a nap during the day too. Adequate sleep can eliminate stress and restore the body to a relaxed state.6

Infographic:

Stress in America

tinyurl.com/mfvfysv

6. Live within a budget. Overspending, debt, and worrying about money are common sources of stress. Create a budget, and live within your means.

7. Talk over a problem with

a friend, your supervisor, or religious leader. Just sharing your concerns about something often brings relief, support, and courage to carry on. It can also help you cope better with anxiety, stress, depression, illness, and other crises.7

8. Eat a healthy diet. You’ll cope with stress better if you’re getting the vitamins and nutrients you need. Eat a healthy breakfast every day. Cut back on sweets, soda, and fast food. Eat more fruits, vegetables, nuts, legumes, and whole grains.

9. Limit caffeine. Caffeine raises stress hormones, which can make it difficult to relax and sleep.

10. Just say “no.” You can’t do everything all at once at work or at home. Learn to say “no” if you need to. Delegate responsibilities. Ask for help. Set priorities and be realistic about what you can handle.

11. Laugh more. Watch a funny movie. Read a joke book. Or look up funny videos on YouTube. Research shows that laughing reduces stress and releases endorphins that can improve your mood and your health.

12. Don’t sweat the small stuff. You’ll feel better if you don’t let things like traffic jams or crying babies bother you. If you get

upset easily, practice correcting yourself when something sets you off. If you feel the urge to shout at a careless driver, stop

yourself. Replace that thought with something like, “He must be late for an important meeting,” or “She must be having a bad day.”

13. Get professional help if

needed. A professional counselor can help you deal with financial worries or personal problems. Or you can work with a dietician, fitness coach, spiritual advisor, or life coach. Getting help is a healthy way to reduce stress.

The next time you’re feeling stressed out, resist the urge to honk your horn, send an angry email, or eat to calm your nerves. Instead, take a step

back. Recognize you’re feeling stress. Then use one of these coping

strategies to help you reduce stress, feel better, and improve your health.

References (accessed on March 16, 2017)1. Anderson, N., et al. (2015). Stress in America: Paying with our health. American Psychological Association. http://tinyurl.com/z7a2ozm.2. Aditi, N., et al. (2013). When physicians counsel about stress: Results of a national study. JAMA Internal Medicine, 173(1):76-77. doi:10.1001/2013.

jamainternmed.4803. American Psychological Association. (2013). How stress affects your health. http://www.apa.org/helpcenter/stress.aspx.4. Harvard Health Publications. (2016). Relaxation techniques: Breath control helps quell errant stress response. http://tinyurl.com/h83zasp.5. Puterman, E., et al. (2010). The power of exercise: Buffering the effect of chronic stress on telomere length. PLOS One. doi.org/10.1371/journal.

pone.0010837.6. Kuem, S.H., et al. (2012). Stress and sleep disorder. Experimental Neurobiology, 21(4):141-150. doi: https://dx.doi.org/10.5607%2Fen.2012.21.4.141.7. Ozbay, F., et al. (2007). Social support and resilience to stress. Psychiatry, 4(5):35-40. http://tinyurl.com/n77ja2b.

Instructions

1. Post this calendar where you will see it daily (bathroom, kitchen, bedroom, etc.).2. Record the number of days you manage your stress in healthy ways.3. Use the calendar to record the actions and choices you

make to help you form a habit of managing stress.4. At the end of the month, total the number of days you practiced healthy ways

to manage stress. You must do this on at least 22 days this month to complete this challenge. Then keep up the practice for a lifetime of best health.

HC = Health Challenge™ ex. min. = exercise minutes MONTH:

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAYWeight

& weekly summary

______ Number of days this month I managed stress

______ Number of days this month I exercised at least 30 minutes

Other wellness projects completed this month:

__________________________________________________________________________________

__________________________________________________________________________________

Name _______________________________________________ Date __________________________

HC

ex. min._______

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ex. min._______

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ex. min._______

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ex. min._______

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ex. min._______

HC

ex. min._______

Health Challenge™ Calendar

Reduce Stress

© Wellsource, Inc., Clackamas, Oregon. All rights reserved.

CHALLENGE

Learn to

manage stress

in healthy ways