State of Delaware - DelaWELL Program

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DelaWELL Program -- Health Tips Archive

"Placing Delaware at the Forefront of Wellness"

Basket of Fruit

Here are some tips for better health:

November 2009

October 2009

Learning about your health habits and having the right information to make health-related decisions is important to your success. All it takes is a first step and the first step is easy: Take the Health Risk Assessment (HRA) now through December 31, 2009 to be entered into a monthly random prize drawing for your chance to win a DelaWELL prize basket of donated items like a FREE, three-month YMCA Family Membership.

The assessment is a completely confidential health and lifestyle questionnaire that addresses topics like nutrition, physical activity, stress, weight management and health history and provides immediate, personalized feedback. Your personal results will identify your health risks and help you find ways to improve or maintain your health. Give it a try. Go to https://delaware.online.staywell.com. Click Register Now and follow the on-screen instructions.

If your HRA shows you have a health risk, you may qualify for StayWell’s NextSteps coaching program to help you make real improvements – your way! Talking with a health expert can make a big difference in your success. Tell them when and where to call and a Health Coach will talk with you about your health challenges to help you make healthy change. Encouragement, helpful tips and ideas – you name it, your Coach is there for you.
Deep breathing is easy to learn, can be practiced almost anywhere and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices and can be combined with other relaxing elements such as music. The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath and anxious you feel.

Here is what to do:
- Close your eyes and sit comfortably with your back straight.
- Place one hand on your stomach just above your belly button and the other hand on your chest.
- Count to 5 as you slowly inhale through your nose.
- When your stomach is fully expanded, hold your breath for a second.
- Slowly exhale through your mouth, letting your stomach sink back down.
For more information on relaxation techniques for stress relief, visit StayWell Online at https://delaware.online.staywell.com. Go to "Health Centers" and click on the "Stress" link. Also, Human Management Services (HMS), offers FREE employee assistance programs specializing in work/life issues. Contact HMS by phone at 1-800-343-2186 or visit them on the web at www.hmsincorp.com. Click "For the Employee," enter your Username: Delaware and your Password: Statehms04.
Seasonal flu, also called influenza, is a contagious respiratory illness caused by influenza viruses. It can cause mild to severe illness and at times can lead to death. The best way to prevent seasonal flu is by getting a seasonal flu vaccination each year. Every year in the United States, on average: 5% to 20% of the population gets the flu, more than 200,000 people are hospitalized from seasonal flu complications, including 20,000 children and about 36,000 people die from seasonal flu. Symptoms of seasonal flu can include:
- Fever
- Headache
- Extreme tiredness
- Dry cough
- Sore throat
- Runny or stuffy nose
- Muscle aches
- Nausea, vomiting, and diarrhea (more common in children than adults)
In general, anyone who wants to reduce the chances of getting the flu can and should get vaccinated every year. The 2009–10 seasonal flu vaccine is now available at local health departments, healthcare provider offices and some pharmacies. Fall is the best time to get vaccinated. The seasonal flu vaccine takes about two weeks to provide protection from the seasonal flu. The vaccine does not provide protection against non-flu viruses that can cause colds and other respiratory illnesses. In addition, seasonal flu vaccines will not provide protection against 2009 H1N1 influenza. The 2009 H1N1 vaccine is currently in production and initial doses of the licensed vaccine are expected to be available by mid-October.

In addition to getting a vaccination, good health habits like covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu. For more information on the flu, visit the Centers for Disease Control and Prevention (CDC) at www.cdc.gov. Also, you will find a wealth of helpful tips and resources on DelaWELL’s website - delawell.delaware.gov, as well as on StayWell’s online suite – https://delaware.online.staywell.com.
Most candy is packed with sugar, fat and you guessed it – calories! For example, one Reese’s peanut butter cup has about 100 calories and 6 grams of fat and Kit Kat wafers (43g) have around 210 calories, 11 grams of fat and 22 grams of sugar. For health-conscious parents, Halloween can be tricky. It is important to not only set limits for your kids and grandchildren regarding how much candy to eat, but also for yourself. In moderation, meaning eating a couple of pieces is ideal, but for many of us "sweets" are our downfall and we tend to overdo it.

Here are some more tips for handling the Halloween treats:
- Before you and your trick-or-treaters go out, have a healthy meal so everyone is not as hungry when the candy starts coming in.
- Insist that treats be brought home for inspection before anything is eaten. When in doubt, throw it out.
- Know how much candy your child has collected and store it somewhere other than the child's room or out in the kitchen. Having it so handy can be an irresistible temptation for many kids and also parents. Treats should be doled out sparingly, perhaps one for dessert each night for a week alongside a healthy food such as a piece of fruit.
- If you will be handing out treats at your home, buy your candy at the last minute and immediately get rid of any leftovers.
- You also can offer some non-food alternatives to candy to the trick-or-treaters who come to your door, such as stickers, toys, little bottles of bubbles and small games (party-supply stores can be great sources for these). Snacks such as cheese and cracker packages, small bags of pretzels, apples, packs of dried fruit, small boxes of cereal, sugar-free gum, trail mix, small boxes of raisins, and popcorn are healthier alternatives to the traditional Halloween goodies.
For more information on "Tricks for Halloween Treats," visit StayWell Online at https://delaware.online.staywell.com.

September 2009

Feeling crabby lately? It could be that you are not getting adequate sleep. The average person needs between seven and nine hours of sleep each night. Work, household responsibilities and child care can make sleep hard to come by. Factor in other unexpected challenges, such as financial worries, job stress, relationship issues or an illness, and quality sleep may be even more elusive. You may not be able to control or get rid of all of the factors that interfere with your sleep, but you can create an atmosphere and adopt habits that support a more restful night. Try these ideas if you have trouble falling asleep or staying asleep:
- Go to bed and get up at the same time each day, even on the weekends. Sticking to a specific schedule can help reinforce your body's sleep-wake cycle, which can help you fall asleep more easily at night.
- Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. If you are prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep.
- Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Avoid caffeine for eight hours before your planned bedtime. Your body doesn't store caffeine, but it takes many hours to eliminate the stimulant and its effects.
- Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult.
- Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about 30 minutes and make it during mid-afternoon.
- Go to bed when you are tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you are tired. Don't agonize over falling asleep. The stress will only prevent sleep.
Nearly everyone has occasional sleepless nights. But if you have trouble sleeping on a regular or frequent basis, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the root of your sleep disturbance can help get you back on the road to a good night's sleep.

What form of physical activity is inexpensive, requires little equipment and can be done almost anywhere? You guessed it- Walking! While the benefits of walking are abundant, it is unrealistic to expect a miraculous change overnight. Keep this in mind when you set your goals. And remember, whatever your goal may be, make sure it is SMART:

S	Specific: Know what you have to do daily to reach your goal. Is it getting up a little earlier in the morning or taking some time out of your lunch break to be active?
M	Measurable: If you cannot measure your goal then you cannot manage it. Example: Do you want to lose 10 pounds or lower your blood pressure?
A	Achievable: Setting attainable goals will bring you the feeling of success and keep you motivated. Maybe spilt up your activity into 10 minute or 15 minutes bouts.
R	Realistic: A realistic goal should push your skills, but it should not break them.
T	Timeframe: Have a specific start and end date. Start a log to keep track of your progress and see your improvement over time- not only physically, but on paper as well.

Your ultimate goal should be to get at least 30 minutes of physical activity, preferably every day, but at least more days than not. Walking is great, but don’t forget about other forms of physical activity like biking, swimming, jogging, or dancing — whatever you love to do, do it!

Food Safety Education Month

Washing Produce
Before using fresh produce to eat or add to a meal, wash it under cold running water to remove any dirt. This reduces bacteria that may be present. If there is a firm surface, such as on apples or potatoes, the surface can be scrubbed with a brush. Consumers should not wash fruits and vegetables with detergent or soap. You could ingest residues from soap or detergent absorbed on the produce. When preparing produce, cut away any damaged or bruised areas, because bacteria that cause illness, thrives in those places. Immediately refrigerate any fresh-cut items such as salad or fruit for best quality and food safety.

To learn more about preventing food poisoning, visit www.foodsafety.gov.
Here are some easy ways to fill your day with more fruits and vegetables as part of a healthy diet:
- Breakfast:
  - Add vegetables, such as diced tomatoes, bell peppers, mushrooms and onions to your egg or egg white omelet.
  - Add strawberries, blueberries or bananas to your waffles, pancakes, cereal, oatmeal or toast.
  - Top toasted whole-grain bread with peanut butter and sliced bananas.
- Lunch & Dinner:
  - Have soup. You can stick with the basics like tomato or vegetable soup or mix up some minestrone or veggie chili to cut winter's chill. When possible, choose soups with less sodium.
  - Add lettuce, tomato, onion and cucumber to sandwiches.
  - Add frozen vegetables to a casserole or pasta. Try broccoli, peas and corn.
  - Ask for more vegetable toppings (like broccoli and spinach) and less cheese on your pizza.
- Snacks:
  - Munch on raw vegetables with a healthy low-fat dip. Try some carrot or zucchini sticks with low-fat ranch dressing or vegetable dip.
  - Stash bags of dried fruit at your desk for a convenient snack.
  - Keep a bowl of fruit on your desk or counter.
  - Have fruit as a mid-morning snack. Try snacking on an apple, orange, peach, banana, grapes or strawberries. Maybe dip some of your fruit slices into low-fat yogurt or pudding to make it extra special.

August 2009

Maintain Your Brain

What’s good for the heart is good for the brain. Keep your body weight, blood pressure, cholesterol and blood sugar levels within recommended ranges. Physical exercise keeps the blood flowing and may encourage new brain cells. Do what you can – like walking 30 minutes a day – to keep both body and mind active. Keeping your brain active and engaged increases its vitality and builds reserves of brain cells and connections. Read, write, play games, learn new things, or do crossword puzzles.

You can do something today to protect your tomorrow!

For more information, visit the Alzheimer’s Association at www.alz.org
High blood pressure, or hypertension, is very detrimental to your heart health. Know your blood pressure.
- It is normal if it is less than 120/80.
- You are prehypertensive if it is 120/80 to 139/89.
- You are hypertensive if it is 140/90 or higher.
Remember: It is very important that you schedule regular check-ups with your doctor/ health care provider. During your visit, talk about your risks of heart disease and what you can do to reduce them. Also, bring a list of your medications, herbal supplements and vitamins (with their doses).

For more information, visit the American Heart Association.
Stroke Warning Signs:

If you or someone with you has one or more of these signs, don’t delay! Immediately call 9-1-1!
- Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
- Sudden confusion, trouble speaking or understanding
- Sudden trouble seeing in one or both eyes
- Sudden trouble walking, dizziness, loss of balance or coordination
- Sudden, severe headache with no known cause
For more information, visit the American Stroke Association at www.strokeassociation.org.

July 2009

June 2009

May 2009

Mother’s Health

According to the U.S. Census Bureau, there were about 82.8 million mothers in the U.S. in 2004. Although mothers range in age, experience, education, and income, their health should always be a priority. This means eating healthy, being active, getting regular check-ups, having a "stress-less" lifestyle, and more.

Enrich your life and your personal health by taking time for yourself and serving as a great role model for your kids, whether they are toddlers or adults. Help your mom, sister, wife, aunt, grandmother, or friend stay on top of her health, too.

Source:
Centers for Disease Control and Prevention (CDC)
www.cdc.gov
The encouragement of regular sleep is known as sleep hygiene. The following is a list of sleep hygiene tips which can be used to get better sleep.

Adults:
1. Go to bed at the same time each night and rise at the same time each morning.
2. Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
3. Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other "gadgets" from the bedroom.
4. Physical activity may help promote sleep, but not within a few hours of bedtime.
5. Avoid large meals before bedtime.
Source:
Centers for Disease Control and Prevention (CDC)
http://www.cdc.gov/sleep/hygiene.htm
Metabolism establishes the rate at which we burn our calories and, ultimately, how quickly we gain weight or how easily we lose it. Your metabolism is influenced by your age (metabolism naturally slows about 5% per decade after age 40); your sex (men generally burn more calories at rest than women); and proportion of lean body mass (the more muscle you have, the higher your metabolic rate tends to be). Though some of the aspects affecting metabolic rate can’t be changed, happily, there are ways to maximize the metabolism you’re born with. Protein generally requires more energy to digest. So, at least theoretically a high-protein snack might rev metabolism a little more than a carb-heavy food with the same number of calories. With that said it’s not really clear that any food has special powers to boost up metabolism significantly. Among the best (scientifically proven) ways is exercise. This includes aerobic workouts to burn more calories in the short term, and resistance training to build the muscles that will boost your metabolism in the long run. Since muscle burns more calories than fat -- even while at rest – the more muscle mass you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you.

April 2009

Keeping Your Focus during Stressful Times

Have you been feeling a bit stressed lately? You’re not alone! DelaWELL wants to help you combat negative energy by offering tips on how to attain emotional, physical and mental wellbeing. Experts have proven that people who have a more positive view of life will experience far less stress, be healthier and more successful than those who anticipate the worst. Positive thinking is not just healthy, it’s contagious! Here’s what you can do to spread the "positive thinking bug" around in your office:
- Take control of your thoughts – turn off negative thoughts by learning to choose more positive thoughts about yourself, others and the world around you.
- Recognize what you can control and what you cannot – Understand that you can control things like your thoughts and actions but the weather and the world’s economic status are outside of your scope of control. Concentrate on actions that support your goals and desires then, let go of the rest! There’s no need to become stressed over things you can’t control anyway.
- Practice gratitude and appreciation – Focus on positive aspects of your life rather than dwell on things that you perceive as negative. Practice thoughts and feelings of gratitude and appreciation for the beauty and blessings in your life.
- Think about the big picture – If you are having a difficult time, think of it as temporary or as an opportunity for growth or advancement rather than a permanent disastrous instance.
- Find a healthy balance – Achieving wellness is multi-dimensional. Ask yourself if there is enough healthy balance in your life physically, emotionally and spiritually. Physically, you can begin to improve your exercise and eating habits. Emotionally, you should develop a support system of people that you can share and be real with. Spiritually, begin to connect with something that gives you comfort.
- Utilize journaling – Journaling will help you express your true thoughts and feelings and be able to tap into your true self.
- Own your personal power – Every human being has complete power and control over their thoughts and actions. Begin to recognize this natural power and learn to use it to promote your wellbeing.
Lend a hand.
Get involved in an activity that helps others. It's almost impossible to feel stressed out when you're helping someone else. It's also a great way to find out about yourself and the special talents you never knew you had! Signing up for a service project is a good idea, but helping others is as easy as saying "hello," holding a door, or volunteering to keep a neighbor's pet. If you want to get involved in a more organized volunteer program, try working at a local recreation center, or helping with an after school program. The feeling you will get from helping others is greater than you can imagine!

For more information, visit www.hmsincorp.com
What burns more calories – walking or riding a stationary bike?

Both activities are excellent forms of cardiovascular exercise. In general, riding a stationary bicycle at a moderate intensity level burns more calories than walking at a moderate pace. In fact, a 150 lb person riding a stationary bicycle at a moderate level will burn about 504 calories per hour, whereas the same person walking at a moderate intensity would burn approximately 324 calories per hour. Remember, the more active you are the more calories you burn. The amount of calories you burn really depends on your type of activity, intensity of the exercise, and the duration or how long you are doing it for. Your weight also affects the number of calories burned: The more you weigh, the more calories you burn. Want to find out how many calories you will burn based upon your weight? Visit StayWell Online at https://delaware.online.staywell.com, go to "Health Tools," and click on "Calculators." Once you are on the "Calculators" page, click on "Calorie Burn Rate." This calculator will provide you with an approximation of how many calories you will burn for a variety of activities listed, including mowing the lawn, playing tennis, basketball or golf, weightlifting, and of course walking or bicycling.

March 2009

Does taking a multi-vitamin reduce your fruit and vegetable needs?

Even if you are taking a multivitamin, your fruit and vegetable recommendations do not change. In addition to vitamins and minerals, fruits and vegetables contain naturally occurring substances that may help to protect against chronic health conditions. You should focus on getting your nutrient needs primarily through foods.
Wanting to change is a prerequisite for the behavior change process. Though it is simple to list the things one should do, change is not always easy. Everyone has faced personal and external challenges when attempting to change their health behaviors. The key to success is to identify the behaviors most in need of change, establish goals and the actions necessary to achieve them, set up a plan of action, and get started!
Calcium is a mineral that plays an important role in the development and maintenance of healthy bones, teeth, and proper function of the heart, muscles, and nerves.

Good sources of calcium include:
- Low fat or nonfat milk, cheese, and yogurt
- Dark green leafy vegetables, such as broccoli
- Calcium fortified foods, which consist of orange juice, cereal, bread, soy beverages, and tofu products
- Almonds
For information on the recommended dietary intakes for calcium, please visit the Centers for Disease Control and Prevention (CDC).
To improve your financial health, the Consumer Federation of America (CFA) suggests:
- Set up a budget. Write down where all your money is going – mortgage and car payments, food, gas, telephone, clothing, etc. Then, see what can be adjusted so you can live within your means. Create a new spending plan and stick with it.
- Stop taking on new debt, immediately. If this means not eating out as much and not indulging in expensive entertainment, then so be it. Use low-interest savings to pay down high-interest debt. Debt can be very expensive to carry; once it is paid off, your payments can go to savings instead.
- Get in touch with any creditors. If you can’t pay what they want, explain your situation and ask about setting up an acceptable payment schedule. They may be willing to work with you. Stopping the nagging phone calls from creditors can significantly ease stress.
- Get help, if necessary.
For more information, visit StayWell Online.

February 2009

January 2009

January is Thyroid Awareness Month

Top 10 things people should know about thyroid disorders:
1. As many as 27 million Americans may be affected by thyroid disorders, although more than half remain undiagnosed.
2. Thyroid disorders are more common among women.
3. Thyroid disorders tends to run in families.
4. Fatigue is a common complaint for under and over active thyroid conditions.
5. TSH testing is the most useful test for thyroid screening.
6. Regular check-ups are the key to successfully managing a malfunctioning thyroid gland.
7. Changing formulations and dosage that affect thyroid hormone levels should be followed by retesting.
8. Do not change your dose of thyroid medication without guidance from your physician.
9. Thyroid conditions in pregnancy warrant close attention.
10. Thyroid cancer is one of the fastest growing cancers in America and one of the most curable.
Source:
www.thyroidawareness.com
Don’t skip breakfast. Take the time to grab a piece of whole-grain toast with peanut butter, a banana, or a cup of yogurt as you go out the door. The fuel from your morning meal is what gets you ready to function and feel alert for the rest of the day. Also, people who skip breakfast are more likely to overeat at their next meals.
Many of us have sedentary jobs. Here are a few things that you can do to increase your physical activity during the work day:
- Walk around your building during your work breaks or during lunch
- Take the stairs instead of the elevator or get off a few floors early and take the stairs the rest of the way
- Schedule time for physical activity on your business calendar and treat it as any other important appointment

Last Updated: Monday November 16 2009