November 2016

Inside This Issue:

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

Medical News......................3

Feed Your Body – Feed Your Soul ...................4

Family Life...........................5

Financial Health ..................6

Work Life.............................7

VHA 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 .

from the VHA Employee Health & Well-Being (EHW) Program OfficeNEWS

Take charge of your health.

November 17, 2016 is the American Cancer Society’s Great American Smokeout, a day to encourage smokers to make a plan to quit, or make a plan in advance to quit smoking on that day. VA employees can participate in this event and take a big step toward improving their health.

Help is available to employees who want to quit. Nicotine Replacement Therapy (NRT) and Quit-Lines are available to all employees. Call 1-800-QUIT-NOW to get the Quitline number for your state. Or, if you are at a location with an Employee Health Coach contact that person to sign up for face-to-face coaching and support.

November is also Diabetes Awareness Month. Diabetes is the sixth leading cause of preventable death in the United States, and while over 9.6 % have been diagnosed with diabetes 3% are undiagnosed and a large number of people have prediabetes. Prediabetes is a condition in which blood glucose levels are higher than normal but are not high enough for a diagnosis of diabetes. People with prediabetes are at increased risk for developing type 2 diabetes. They are also at higher risk for developing heart disease and stroke.

Diabetes can be treated and managed by healthful eating, regular physical activity, and medications.

Find out your risks and whatyou can do to prevent or

delay diabetes. Check out ourVA Pulse site www.vapulse.

net/groups/va-win for moreinformation, tips and support

on tobacco cessation as well as healthy eating andincreasing physical activity

to help manage or lower yourrisk for diabetes.

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

Better health is in your pocket Most people spend time every day on their smartphone or tablet. Why not put that time to good use by downloading an app that can help you improve your health? There are thousands of health apps available to suit many different health goals and personality types. Check out some of these health apps you can start using today:

Relax Melodies by Ipnos Software (for iPhone and Android) Quality sleep and stress management are an important part of good health. This app lets you choose your favorite sounds to create a personalized relaxing song that helps you relieve stress and sleep better.

Calorie Counter by MyFitnessPal (for Android) For those trying to make better food choices or lose weight, sometimes knowing how much you eat can make a big difference. This app allows you to track food intake and exercise with a large food database. Connect with other users for encouragement and support.

Diet Controller by Margaret Dangerfield (for iPhone) This app can help you view your eating and fitness activities on your devices. Log and track your daily food intake with a USDA-based food database. Users also can create charts and reports while tracking nutrients, calories and exercise.

Hydro Coach by Codium App Ideas (for Android) or Water App by Inspiring Life Technologies (for iPhone) Drinking water is an easy, healthy way to fight fatigue and may help you consume fewer calories. These apps are designed to help you track how much you’re drinking and to offer reminders when it’s time for another glass.

Quitter’s Circle by Pfizer Inc. and the American Lung Association (for iPhone and Android) For those trying to quit smoking, this app allows you to create a personalized quit plan, connect with others for support, get quitting tips, and celebrate milestones.

Hundreds of health-related apps are available today - and many of them cost less than $10. Try an app that suits your life for a high-tech way to be healthier!

One day, one step to better health If you smoke and are thinking about quitting, one small step can make a big difference. Participate in the Great American Smokeout on November 17, 2016.

If you can quit smoking, even just for one day, you could be on the path to a longer, healthier life. For more information about the event, visit www.cdc.gov/features/ greatamericansmokeout.2

Medical News

November is American Diabetes Month. More than 30 million Americans live with diabetes today. Living a healthy life with diabetes is possible, but it is a serious disease that requires proper medical care.

Diabetic retinopathy is a possible complication of diabetes. It is caused by damage in the blood vessels of the eye’s retina. It is also a leading cause of vision loss and blindness.

Diabetic retinopathy rates are rapidly increasing, according to the National Eye Institute. From 2000 to 2010, diabetic retinopathy cases increased 89 percent from 4.06 million to 7.69 million. And, that number is expected to nearly double by the year 2050.

Keeping eyes healthy If you have diabetes, there are ways to lead a healthy life and avoid problems like diabetic retinopathy. The National Institute of Diabetes and Digestive and Kidney Disease recommends:

• Keep blood glucose (blood sugar) levels under control. High blood glucose damages the blood vessels on the retina over time. The blood vessels may become blocked, cutting off blood supply to the retina. Work with your doctor to set a target blood glucose number. Get clear instruction from your medical team on how you can meet your goal. A healthy diet, regular exercise, and certain diabetes medicines may be needed.

• Track your blood pressure. Many people associate blood pressure with heart disease, but it matters for diabetes too. Long-term high blood pressure also harms your retina’s blood vessels. Be sure to have your blood pressure checked regularly. Ask your doctor how often it should be checked. If you need blood pressure medicine, take it exactly as your doctor prescribes.

Diabetes-related vision loss increasing

EARLY SIGNS

OF EYE PROBLEMS

Diabetic retinopathy may not have any early signs or symptoms. That’s why it’s important to keep blood sugar and blood pressure under control, even if you feel fine.

If you notice any of the following problems, see your doctor: • Double vision

• Blurry vision

• Seeing rings, flashes or spots

• Eye pain or a feeling of pressure in the eye

• Trouble seeing out of the corner of your eye

You can take steps to manage diabetes. Talk to your doctor, nutritionist, and medical team about keeping your eyes — and your entire body — as healthy as possible.

3

Feed Your Body—Feed Your Soul

At major holidays like Thanksgiving, it can be easy to overeat. Being around friends and family and having access to a wide array of foods at the buffet table can make it difficult to stick to a healthy eating plan.

Fortunately, you can still enjoy your favorite dishes without all the calories if you plan ahead. Here are some simple ways to keep Thanksgiving healthy and delicious:

• Add low-sodium chicken broth to mashed potatoes to add flavor without the calories of gravy and butter.

• Substitute Greek yogurt in recipes that call for sour cream or buttermilk.

• Use applesauce in place of oil or butter in baked goods.

• Use fresh fruits and vegetables as appetizers rather than fried foods.

• Don’t come to Thanksgiving overly hungry or you may end up overeating. Have a light meal earlier in the day with healthy protein, such as peanut butter or low-fat cheese, to keep you satisfied.

• To avoid mindless eating, sit and socialize away from the food table.

• Focus on calorie-free beverages, such as water or tea. Have a glass before you eat.

• Be aware of drinking calories. Alcoholic drinks should be consumed in moderation, which is one drink per day for women and two drinks for men.

Source: Academy of Nutrition and Dietetics

Ingredients 1 can small white beans (15 ounces)

1 small onion (finely chopped)

1 cup water

1 can pumpkin (15 ounces)

1-1/2 cups apple juice

1/2 teaspoon cinnamon

1/2 teaspoon black pepper

1/4 teaspoon salt

1/8 teaspoon nutmeg, allspice, or ginger (if you like)

Directions 1. Mash white beans, onion and water

with a fork or blender until smooth. Set aside.

2. In a large pot, add the pumpkin, apple juice, cinnamon, black pepper and salt. If using nutmeg, allspice or ginger, add that too. Stir.

3. Add the bean mix to the pot.

4. Cook over low heat for 15-20 minutes, until warmed through.

Source: What’s Cooking? USDA Mixing Bowl

Featured Recipe: Pumpkin and white bean soup

Thanksgiving can be healthy – here's how

4

Family Life

Helping a depressed family member

Depression is a medical condition that can be serious. The National Institutes of Mental Health say depression can affect how you feel, think and cope with daily life. Eating, sleeping, socializing and working can all be difficult for someone with depression.

If a member of your family has depression, there are ways to support them.

Tip #1: Don’t tell them to “just snap out of it.” Experts believe depression is caused by a chemical imbalance in the brain. This may be due to genetics or it may be triggered by a stressful event such as death of a family member, divorce or abuse. Sometimes, a cause cannot be found. It’s important to understand that the person’s everyday actions may be affected by this disease, and they can’t make it just go away.

Tip #2: Take medical care seriously. Treatment for depression often involves medication and/or therapy. It can take some time to find the treatment that works for your family member. Whenever possible, offer to go with them to doctor appointments. Support them in following their treatment plan. Do what you can to make sure they take medications as prescribed without forcing or arguing.

Tip #3: Offer to take them out, but don’t push. Many people with depression struggle to get out of bed each day or leave the house. But, with treatment, it is possible to start enjoying life again. Ask the family member if they’d like to do something simple, such as go to the store or park. If they decline, wait a few days and offer again. Eventually, they may say yes.

Tip #4: Listen when they want to talk. If your family member wishes to talk about his or her feelings, let them do so without judging or offering advice. Simply listen to their thoughts and feelings without trying to “fix” anything.

Take loved ones’ comments about suicide or self-harm seriously. Many times a person will confide in a loved one prior to committing a harmful act.

With help from a doctor, depression can be treated. Let your family member know you care, and ask them to get the medical help they need. Proper medical care can help them get on the path to a healthier, happier life.

5

Good money management habits start early. In fact, even preschool age children can begin to learn about money and how to use it responsibly. Parents and caregivers have the power to teach children about proper spending, saving and sharing from a young age.

Preschool age • Use play money to “buy” items.

• Teach children about work. Tell them how your job helps you pay for things like food and clothes.

• Take them to the grocery store and talk about what items cost.

• If children get money for a birthday or holiday, have them put it in their piggy bank instead of spending it right away.

Financial Health

School age • Discuss the prices of items while

shopping. Show your kids your shopping receipts and explain how much items cost.

• Have kids help you clip coupons and talk about how much you can save.

• Open a savings account for your child.

• Consider giving an allowance for chores. Talk to them about saving their allowance to buy something later, rather than spending it all now.

Teaching kids to manage money

Teenagers • Show your teen how to balance a

checkbook.

• Discuss responsible credit card spending and avoiding credit card debt.

• If your teen has a job, talk about taxes and help them fill out their income tax form.

• Explain how automobile and health insurance works.

Don’t feel pressured to give your child a complete course in finances. Children learn by watching others, so setting a positive example for spending and saving is a great way to teach.

Source: University of Minnesota Extension

6

Work Life

Avoiding the afternoon slump

Do you often feel tired and worn out after lunch? It can be hard to stay productive and get through the workday if you’re fighting fatigue and exhaustion. Often times, this afternoon slump can be avoided by making a few simple changes:

• Use caffeine sparingly. A cup of coffee or tea can give you a boost in the morning, but drinking too much can cause an energy crash after it wears off. Finish your last caffeinated drink before noon, and limit intake to four 8 oz. cups of coffee.

• Include lean protein and healthy fats in your lunch. This can help stabilize blood sugar levels and fight fatigue. Examples include turkey, low-fat dairy, avocado, nuts and fish.

Sometimes, ongoing fatigue can be a sign of a health issue. If you find that your energy levels are always low despite making healthy choices, talk to your doctor. Problems such as sleep disorders, anemia, depression, diabetes, and many other conditions can cause energy levels to sag. Certain medications can also cause sleepiness. You and your doctor can discuss your health history and make a plan to address any issues to get you feeling better again.

• Drink plenty of water. Even mild dehydration can make you tired. Aim for eight 8 oz. glasses per day.

• Get moving. If you can, walk outside at lunch and get fresh air, even for just 10 minutes. This can energize and relax you. But even walking indoors or stretching in your office can be helpful. Sitting at a desk for hours without getting up can make you feel tired. Do alternative activities and walk around when you can.

• Having more energy starts the day before. If you find that you’re tired every day despite these tips, you may need more sleep. Aim for 7 to 9 hours a night.

7

Are stress and cancer linked? Some stress is a normal part of daily life. Though stress can cause some health problems, the link between stress and cancer is not clear. Here’s what the National Cancer Institute says about stress and cancer:

• Chronic, high levels of stress can lead to unhealthy behaviors such as smoking, drinking alcohol, and unhealthy eating. Though these habits may cause cancer in some people, the stress itself is not the cause of cancer.

• Stress may cause certain tumors to grow or spread more quickly. More research is needed to learn more about this.

• Cancer patients face high levels of stress. Lowering their stress levels through emotional and social support can help them have better outcomes.

Nature reduces

stress

Do youwonder why awalk outdoors feels so relaxing?Researchers at the University of Minnesotasay that being in nature canhelp reduce fear, anger andstress. If you can’t get outside,consider placing plants insideor hanging relaxing nature photos on the walls.

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