-
VHA Employee Health Promotion/ Disease and Impairment Prevention
For further information about this newsletter, please contact:
[email protected]
HealthyLife ® Letter ..............
.................
...........................
........
.................
.........................
–
Inside This Issue: Self-Care Corner 2
Well-Being Tips 3
Feed Your Body – Feed Your Soul 4
Success Over Stress 5
Work Life 6
Family Life 7
March 2014 Promot ing Heal th . Enhancing L i fe . Reducing
Costs .
There IS an “I” in our team: EHPDIP’s Provider Impairment
Prevention Program The Employee Health Promotion/Disease and
Impairment Prevention (EHPDIP) program’s new team member is Leonard
Haas, the Impaired Provider Prevention Program Coordinator.
Before joining our team Dr. Haas was Health Behavior Coordinator
and co-chair of the Health Promotion Disease Prevention Committee
at the Salt Lake City VA. He also served as the facility’s Smoking
Cessation Lead Clinician, and as a clinical psychologist for the
Primary Care-Mental Health Integration service. Prior to joining
the VA, he was Professor of Family & Preventive Medicine at the
University of Utah, where he developed the behavioral science
training program in Family Practice, and the School of Medicine’s
student & housestaff wellness program. He has expertise in
motivational interviewing, health behavior change,
clinician-patient communication, cognitive-behavioral therapy, and
professional ethics.
He reports that he is both excited and humbled by his
appointment. Impairment, or the inability to function effectively
as a health care provider, is uncommon among the VA’s dedicated
providers, but it is not unknown. And when it occurs, the
consequences are devastating— harming patients, destroying
reputations and careers, and diverting resources. Impairment
prevention is an important part of the EHPDIP effort because a
healthy workplace is one in which employees look out for each
other, and one in which the provider in need can readily access
resources for help. Developing a robust impairment prevention
program will involve many different parts our system, and Dr. Haas
looks forward to building and developing this network going
forward.
How much water do you use every time you shower? With an older
less-water-conserving showerhead, you may use as much as 6 to 8
gallons of water—per minute. Showerheads with WaterSense labels,
regulated since 1994, use no more than 2.5 gallons per minute. This
saves over 16,000 gallons of water in a year if you shower every
day. To conserve water, use a regulated showerhead, take shorter
showers, and shut off the water while soaping and shampooing.
[American Water Works Association, University of Nebraska–Lincoln
Extension Service]
mailto:[email protected]
-
22
•
•
•
• •
• • • •
Self-Care Corner
A burning issue:How to handle household burns Accidental burns
can happen just about anywhere in your home, and they’re not always
caused by fire. Hot objects or liquids, friction, the sun,
electricity, or certain chemicals can also cause burns.
Each year, about a half-million people nationwide seek medical
attention for burns. Household burns lead to nearly 7 of 10
admissions to burn centers. The good news is that the number of
deaths from severe burns has dropped by more than half over the
past 4 decades, in large part because of treatments developed
through NIH-funded research.
Burns result in skin or tissue damage. The severity of a burn
depends on the area it covers and how deep the damage goes.
First-degree burns affect only the thin top layer of skin.
Second-degree burns include the thick lower layer of skin. A
third-degree burn is the most serious; it penetrates the entire
thickness of the skin, permanently destroying it and the tissue
that’s underneath.
You can care for most minor burns at home. If the burn is red
and painful with mild swelling or little blistering, then it’s a
first-degree or minor second-degree burn.
See a doctor if the burn is dark red and looks glossy with a lot
of blistering. These are signs of a deep second-degree burn. Get
immediate treatment if the burned skin is dry and leathery, perhaps
with white, brown, or black patches. These are signs of a
third-degree burn.
Burns can become infected with bacteria or other germs if
protective layers of skin are lost. Burns can also lead to painful
inflammation, as your immune system shifts into gear.
FIRST AID FOR BURNS
For minor burns: Immerse in fresh, cool water or apply cool
compresses for 10 to 15 minutes. Dry the area with a clean cloth.
Cover with sterile gauze or a non-adhesive bandage. Don’t apply
ointments or butter; these may cause infection. Don’t break
blisters. Over-the-counter pain medications may help reduce
inflammation and pain.
Call emergency services (911) if: Burns cover a large area of
the body Burns affect the entire thickness of skin The victim is an
infant or elderly The burn was caused by electricity, which can
lead to “invisible” burns
{Note: Many topics like the one on this page are contained in a
medical self-care guide, such as Healthier at Home®, Health at
Home®, and HealthyLife® Self-Care Guide, and/or addressed by a
nurse advice line. They serve as excellent resources. If you have a
self-care guide and/or access to a nurse advice line, use it
whenever you are unsure about what to do for symptoms and health
issues you are experiencing. They can help you make better
decisions about when to seek professional assistance and when you
can treat yourself at home using self-care.}
-
•
•
•
•
•
•
••
Well-Being Tips
Keep Your
Cool with thisTool Trying to express your thoughts and needs to
somebody who just doesn’t get it canbe very frustrating. You may
supress your feelings or blow a gasket, neitherof which is good for
your mental state orphysical health. With some effective skills to
handle your emotions, you can resolvedifferences, build trust and
respect, and create a positive environment that breedscreativity,
productivity and success.
Effective communication is a combination of skills that includes
listening, recognizingnonverbal signals, managing stress in the
moment, and staying connected to youremotions.
Are you listening?Listening is vital to effective communication.
It’s not just hearing the words, butunderstanding what theother
person meansand how he or she feels.
Listen carefully
Put away yourcellphone, closeyour folders,and don’t doodle.
Focus on hearing whatis being said.Don’t interruptor redirect the
conversation to your concerns.Don’t appearjudgmental,critical, or
accusatory. Show your interestin what is beingsaid. Nod, smile, and
make sure your posture isinviting.
Watch your body languageDon’t roll your eyes, squirmin your
seat, or contort yourface to show that you areannoyed.Don’t say yes
while shakingyour head no.Keep your arms uncrossed.Maintain eye
contact.
Create your
ethical will
You may not be able to take it with you, but you can let the
generations to come know what you valued if you create an ethical
will.
An ethical will can be a vital component of an estate plan
because it reflects your concerns and hopes for the next
generation. Most wills mainly focus on distributing assets and
deciding who gets what. An ethical will provides families with the
chance to know their loved ones better and for the writer to
express what often goes unsaid.
1. What values or
beliefs are of special
significance to you?
Why?
2. What are your wishes and hopes for the generations that
follow you?
3. What are your greatest life lessons? How have they influenced
you?
4. Do you have any
regrets?
3
-
44
Feed Your Body – Feed Your Soul
Go with the grain With one look down the grocery store aisle or
a quick glance at a restaurant menu, it’s clear that whole-grain
options are popping up everywhere. From quinoa to buckwheat and
farro to freekeh, the number of grain possibilities is growing,
leaving home cooks and diners puzzled by how to choose the right
one and know how to prepare it.
Not only do whole grains provide an array of health benefits,
they can also be an excellent base for hearty dishes that taste
great and are remarkably filling. Whether featured in a salad,
formed into a patty as a vegetarian burger option, warmed up for
breakfast, or used as the base of a thick stew, grains are
extremely versatile and can be enjoyed as part of breakfast, lunch,
dinner or dessert.
Although cooking with grains can seem like a daunting task, the
chef instructors at Le Cordon Bleu encourage home cooks to soak
their long-cooking grains, whether for a few hours or overnight, to
minimize the cooking time. This also ensures that any resin left on
the grain that can cause a bitter taste will get washed off.
They also suggest these cooking tips:
•
•
•
Whole-grain options can be customized for each meal of the day.
Make a big batch of steel-cut oats on Sunday evening and eat it for
breakfast throughout the week. Add quinoa to lunchtime salads—add
the dressing in advance so the grain fully absorbs the flavors of
the dish. For dinner, add wheat berries or barley to soups for a
hearty, filling meal.
Resist the urge to stir grains as they are cooking. Stirring
causes whole grains, especially rice, to become sticky and clump
together, making it difficult to prepare a fluffy, flavorful
dish.
After they are cooked, whole grains stay fresh for several days
in the refrigerator. You can cook a large pot of brown rice or
quinoa at the beginning of the week and use it in dishes throughout
the week to save cooking time.
Featured Recipe: Cherry Whole-Grain Cereal Bars Drop dried
cherries into home-made cereal bars for a delicious and nutritious
alternative to doughnuts or pastries.
Ingredients: Cooking spray 1/2 cup tart cherry juice 1/2 cup
unbleached, all-purpose flour 1/2 teaspoon ground ginger 1/3 cup
packed Splenda® sweetener & brown sugar blend 8 tablespoons
butter, melted
2 cups dried tart cherries 1-1/4 cups old fashioned rolled oats
1/2 cup whole wheat flour 1/8 teaspoon baking soda
Directions Preheat oven to 350 degrees. Coat an 8-inch square
baking pan with cooking spray. In a medium saucepan, heat cherries
and juice to a simmer and cook until liquid has evaporated. Remove
from heat. Cool slightly. Place in a food processor and process
until puréed. Remove from processor and set aside.
Wash and wipe dry processor bowl and blade. Place oats,
all-purpose and whole wheat flours, Splenda, ginger, and baking
soda in a food processor and process until oats are finely ground.
Pour in butter and pulse just until mixture begins to cling
together. Reserve 1-1/4 cups crumb mixture for topping. Pour
remaining mixture into the bottom of the baking pan and pat down
firmly.
Bake at 350 degrees for 12 minutes. Remove from oven and spread
puréed cherries evenly over top of crust.* Sprinkle reserved oat
mixture evenly over cherry layer and pat down firmly. Return to
oven and bake for an additional 20 minutes or until slightly golden
and topping appears set. Remove from oven. Cool and cut into 12
bars.
*Note: To easily spread puréed cherries on baked crust, spoon
small spoonfuls evenly on top, and then spread with a wet
spatula.
Per bar (makes 12): 121 calories, 4 g total fat, 2 g sat fat, 0
g trans fat,
18 g carbohydrate, 10 mg cholesterol, 2 g protein, 1 g fiber, 35
mg sodium
Used with permission from The Cherry Marketing Institute,
www.choosecherries.com
4
-
Success Over Stress
Walk off stress, naturally At work, at home, even in the car,
stress is a constant struggle for many people. Unmanaged stress can
lead to serious health conditions such as high blood pressure,
heart disease, obesity, and diabetes.
“The American lifestyle is fast-paced and productive, but can be
extremely stressful. If that stress it not addressed, our bodies
and minds can suffer,” said Dr. Aaron Michelfelder, professor of
family medicine at Loyola University Chicago Stritch School of
Medicine.
Our bodies need sleep to rejuvenate, and if we are uptight and
stressed, we aren’t able to get the rest we need. This can lead to
serious physical and mental health issues, which is why it’s
extremely important to wind down, both body and mind, after a
stressful day.
According to Dr. Michelfelder, one of the best ways to wind down
and reconnect after a stressful day is by taking a walk. Though any
walking is good, walking in the woods or in nature has been proven
to be even better at reducing stress and improving your health.
“When we get to nature, our health improves,” he said. “Our
stress hormones rise all day long in our bloodstream and taking
even a few moments while walking to reconnect with our inner
thoughts and to check in with our body will lower those damaging
stress hormones. Walking with our family or friends is also a great
way to lower our blood pressure and make us happier.”
Research out of Japan shows that walking in the woods also may
play a role in fighting cancer. Plants emit a chemical called
phytoncides that protects them from rotting and insects.
When people breathe it in, there is an increase in the level of
“natural killer” cells, which are part of a person’s immune
response to cancer.
“When we walk in a forest or park, our levels of white blood
cells increase and it also lowers our pulse rate, blood pressure
and level of the stress hormone cortisol,” Dr. Michelfelder
said.
He also suggests reading, writing, meditating or reflecting to
help calm the mind after a long day. To help calm the body, yoga
and breathing exercises also are good.
“If you want to wind down, stay away from electronic screens as
they activate the mind. Electronic devices stimulate brain activity
and someone’s post on Facebook or a story on the evening news might
cause more stress,” he said.
55
-
66
•
•
•
Work Life
Working through cancer A person is considered a cancer survivor
from the minute he or she is diagnosed with the disease. Staying at
work during treatment or going back to work after treatment can
pose challenges along with fighting the disease.
Employers are required to support a survivor’s decision to work,
said Teri Hoenemeyer, director of education and supportive services
at the University of Alabama at Birmingham Comprehensive Cancer
Center.
“Cancer is classified as a disability, and working survivors
have protections and rights under the Americans with Disabilities
Act, so employers will need to provide time for doctors’
appointments and treatments that may go above and beyond Family
Medical Leave,” she said.
Whether it’s a work colleague, family member, or yourself, this
advice may help, say survivors:
Take it all in one bit at a time—one day, one treatment, one
surgery, one radiation.
Though it can be difficult, stay positive.
Understand that cancer will take away your hair, your energy,
and control of your schedule, but it will give back many new things
such as supportive friends and coworkers, notes of encouragement,
and a new outlook on life.
Hoenemeyer said once back in the workplace following a
diagnosis, survivors must take special care of themselves.
“Extra rest, a healthy diet, physical activity, and low stress
are all important factors to the survivor at work,” Hoenemeyer
said. “Take time out of the day to do something that focuses on
managing stress and anxiety; it could be meditation, sitting still
with some music or taking a walk.”
-
7
Family Life
Anxious kids,
anxious parents
How do you manage a child who gets stomachaches every school
morning? Or one who refuses to go to after-school activities? Or
who is trapped in the bathroom with frequent hand washing?
One in every 5 kids suffers from a diagnosable anxiety disorder.
Experts Reid Wilson, professor of psychiatry at the University of
North Carolina School of Medicine, and Lynn Lyons, a social worker
and psychotherapist, say anxiety disorders are the number one
reason why parents bring a child to a mental health
professional.
“When kids grow and step into new experiences, they should have
questions and uncertainties. Worry becomes a problem when a child
is consistently avoiding activities or experiences that are a
normal part of development,” according to these experts.
How do you know if your child may have anxiety? Wilson and
Lyons, authors of Anxious Kids, Anxious Parents: 7 Ways to Stop the
Worry Cycle and Raise Courageous & Independent Children, say to
look for the following behaviors and see a mental health
professional with your concerns (worry, they say, may run in
families):
They cling to you.
They refuse to try new activities.
They continually ask you for reassurance of their “what if”
questions.
They feel sick and complain of aches, pains, and nausea.
They avoid school or cry or throw tantrums if you force them to
go.
They act shy and don’t talk in class or around others.
They worry about future or past events (“I will look stupid
reading this book report” or “Did I make my best friend mad?” or
“Something bad is going to happen to my family”).
Children can learn to manage their uncertainty, but sometimes it
takes a professional to help.
Alcohol and
teenagers don’t mix
•
•
•
•
•
•
•
Alcohol is a dangerous drug for underage drinkers. Statistics
show that kids who drink are more likely to be involved in
alcohol-related traffic accidents, have serious problems at school,
and be victims of violence, including date rape. Facts and figures
about these risks or just being told about the harm of using
alcohol may or may not keep your child from drinking.
Actions speak louder than words. Be a good role model. If you
drink alcohol, drink in moderation. Show your child ways to deal
with stress that do not involve alcohol. Exercise, meditate, or
enjoy a hobby. Set “no alcohol” rules for your child and anyone
under age 21 in your home. Make your expectations clear about no
alcohol use outside of the home. Stick to the consequences for
breaking rules. Make it clear to your child that he or she should
not drive or be in the car with a friend who has been drinking. Set
up open communication so your child feels comfortable being honest
with you. Spend one-on-one time with your child so he or she knows
that you care. Praise your child often to show that you notice and
appreciate his or her efforts. Avoid teasing or criticism. Help
your child learn to be assertive in saying “no” to alcohol. The
website www.thecolspot.gov can help your child do this, too.
•
•
•
•
•
•
•
-
8
Smokers who value the future are more likely to quit. Addiction
researchers have known for many years that smokers are less likely
than nonsmokers to look to the future in planning their lives. New
research has now shown that, among smokers, those who have more of
a future orientation (with spending and savings plans, for example)
are more likely to stop smoking. This research is from Newcastle
University in the UK.
How much is a handful? When dietary guidelines recommend a daily
1-ounce portion of nutrient-rich foods such as almonds, how much is
that? The California Almond board says a handful is about 23
almonds. That’s the number that can fit nicely on a 3-inch-square
sticky note or in a 1/4-cup measuring cup.
Protect your personal information Identity theft is a serious
crime. It happens when someone steals your personal
information such as your social security number or credit card
numbers and uses it
without your permission. You may see mistakes or mystery charges
on your bank,
credit card, or other account statements. You may receive bills
for products or
services you never received. Protect your personal information,
urges the Federal
Trade Commission. Get detailed information online at
www.ftc.gov/idtheft.
Keep your important papers secure. Limit what you carry in your
wallet or
purse. Pick up new checks at the bank instead of having them
mailed to
your home. Take outgoing mail to a collection box or the
post
office. Don’t leave it in your mailbox. Shred sensitive
documents, receipts, credit card offers, insurance forms,
checks, bank statements, and similar documents.Secure your
social security number. Only give it out
when necessary (and ask if you can use a different kind of
identification). Protect your computer and mobile devices. Use
anti-virus software. Don’t open files or click on links sent by
strangers. Remove the memory cards from mobile devices before
recycling them. Protect your data online. Keep your passwords
private.
Don’t over share on social networking sites. If you post too
much information about yourself, an identity thief can use
that
information to answer challenging questions on your accounts
(birthdays, mother’s name, pet names, high school).
Copyright 2014, American Institute for Preventive Medicine. All
rights reserved. 30445 Northwestern Hwy., Ste. 350 Farmington
Hills, MI 48334
248.539.1800 [email protected] • [email protected] •
www.HealthyLife.com
•
•
•
•
http:www.HealthyLife.commailto:[email protected]/idtheft
Healthy Life Letter—March 2014There IS an “I” in our team:
EHPDIP’s Provider Impairment Prevention ProgramSelf-Care CornerA
burning issue:How to handle household burnsFIRST AID FOR BURNS
Well-Being TipsKeep Your Cool with thisToolAre you
listening?Listen carefullyWatch your body language
Create your ethical will
Feed Your Body – Feed Your SoulGo with the grainFeatured Recipe:
Cherry Whole-Grain Cereal BarsIngredients:Directions
Success Over StressWalk off stress, naturally
Work LifeWorking through cancer
Family LifeAnxious kids, anxious parentsAlcohol and teenagers
don’t mix
Protect your personal information
