• Many of us eat out for the majority of our meals. When eating out, ask for sauces and dressing on the side to control the amount of fats, sodium, and calories you eat.

• 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

• Wanting to change is a prerequisite of the 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!

• Any body type can have high cholesterol. Although overweight people are more likely to have high cholesterol, thin people should also have their cholesterol checked regularly. People who don't gain weight easily tend to be less aware of how much saturated fat and trans fat they consume. No one can "eat anything they want" and remain heart healthy. According to the American Heart Association, people should have their cholesterol checked regularly regardless of their weight, physical activity and diet.

• "According to recent estimates, nearly one in three U.S. adults has high blood pressure, but because there are no symptoms, nearly one-third of these people don't know they have it" (American Heart Association, 2007). High blood pressure is often called the "silent killer." Many people can have high blood pressure for years and not even know it. Uncontrolled high blood pressure can lead to a heart attack, stroke, or kidney failure. The only way to tell if you have high blood pressure is to have your blood pressure checked.

• Strength training, mainly in conjunction with aerobic exercise, can have a positive impact on a person’s physical, mental, and emotional health. Guidelines from the American College of Sports Medicine (ACSM) recommend strength training two or three times a week. When adopting a strength training regimen, please be sure to give your muscles at least one day of rest between workouts.

• A healthy eating plan is one that:
   
  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
  • Consists of lean meats, poultry, fish, beans, eggs, and nuts.
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

(Based on the Dietary Guidelines for Americans)

• Warming up and cooling down are important parts of exercise. The general principle is to allow your body to prepare for exercise and to gradually slow down after exercise with smooth transitions. Warm-up exercises should consist of stretching and light aerobic activity based on the form of exercise you plan on doing. Cool-down exercises consist mainly of walking and stretching based on the activity you just finished doing. For instance, if you have just finished running, make a transition into a fast walk and gradually slow down to a comfortable walk over the next five minutes. Then stop and perform some lower-body stretches.

(American College of Sports Medicine, 2004)

• Keeping your hands clean is one of the most important steps that you can take to avoid getting sick and spreading germs to others. If soap and clean water are not available, use an alcohol-based product to clean your hands. Alcohol-based hand rubs significantly reduce the number of germs on skin and are fast acting.

When washing hands with soap and water:

• Wet your hands with clean running water and apply soap. Use warm water if it is available.
• Rub hands together to make a lather and scrub all surfaces.
• Continue rubbing hands for 20 seconds. Need a timer? Imagine singing "Happy Birthday" twice through to a friend!
• Rinse hands well under running water.
• Dry your hands using a paper towel or air dryer. If possible, use your paper towel to turn off the faucet.

Remember: If soap and water are not available, use alcohol-based gel to clean hands.

When should you wash your hands?

• Before preparing or eating food
• After going to the bathroom
• After changing diapers or cleaning up a child who has gone to the bathroom
• Before and after tending to someone who is sick
• After blowing your nose, coughing, or sneezing
• After handling an animal or animal waste
• After handling garbage
• Before and after treating a cut or wound

(Centers for Disease Control and Prevention (Clean Hands Save Lives! campaign), 2006)

• If you drink only when you are thirsty, you are already dehydrated. Thirst is not a good indicator for when to drink water. In fact, in hot and humid conditions, people may be so dehydrated by the time they become thirsty that they have trouble catching up with their fluid losses. Avoid dehydration. A good rule of thumb for fluid replacement is to drink one cup (eight ounces) every 20 minutes while working in warm weather.

(National Safety Council, 2001)

• Back pain is one of the most common medical issues in the United States. Protect your back while sitting down at work. Each time you lean forward at your desk, bend forward at the hips rather than rounding your lower back. This technique will allow you to keep your back straight and in good alignment.

• 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.

• There are many actions that you can take to protect your joints and help prevent osteoarthritis. One very important action is to maintain your ideal body weight. The more you weigh, the more stress you are putting on your joints, particularly your hips, knees, back and feet.

Source: Arthritis Foundation

• Stair climbing is an excellent way to condition your legs and burn calories. If you climb three flights of stairs each day for a month, you will have climbed the same height as the Eiffel Tower!

• 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).

• How do you know if you’re getting enough exercise?

A simple measurement tool that you can use is a pedometer. This small device is worn on your belt, in line with your hip, and counts your number of steps. Walking a total of 4,000 steps will give you minimum health benefits. By walking 8,000 to 10,000 steps, you will increase your cardiovascular performance and weight management benefits. Depending on your length of stride, 2,000 steps is equal to about one mile.

• For women, the best way to detect breast cancer is with a mammogram. Mammograms can find breast cancer early when it is easier to treat. For more information, visit the Centers for Disease Control and Prevention.

  Can Men Get Breast Cancer?

  The answer is yes. In men, breast cancer can happen at any age, but is most common in men who are between 60 and 70 years old. Male breast cancer is not very common. For every 100 cases of breast cancer, less than 1 are in men. For men, signs and treatment of breast cancer are almost the same as for women. For more information, visit the National Cancer Institute (NCI).

• It’s better to choose carbohydrates from “intact” or whole grain products, such as brown rice, whole-grain bread, and oats, because these carbohydrates contain valuable fiber and soluble vitamins. They are digested and release their sugars more slowly. As a result, your blood sugar levels will remain more stable and your hunger will be satisfied longer.

• 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.

• The Surgeon General has concluded that there is no risk-free level of exposure to secondhand smoke. Breathing even a little secondhand smoke can be harmful. Opening a window, sitting in a separate area, or using ventilation, air conditioning, or a fan cannot eliminate secondhand smoke exposure.

You can protect yourself and your loved ones by:

• Making your home and car smoke-free.
• Asking people not to smoke around you and your children.
• Teaching children to stay away from secondhand smoke.
• Avoiding secondhand smoke exposure especially if you or your children have respiratory conditions, if you have heart disease, or if you are pregnant.

Source: The Health Consequences of Involuntary Exposure to Tobacco Smoke: A Report of the Surgeon General, U.S. Department of Health and Human Services, 2006.

If you or someone you know smokes, please be aware that the following resources are available to provide support and guidance along the process of quitting.

Delaware Quitnet
http://de.quitnet.com

Delaware Smoking Quitline - (Call Toll Free) 1-866-409-1858
http://www.dhss.delaware.gov/dhss/dph/dpc/quitline.html

• Whether you want to reduce your health risks, lose weight, or manage stress, walking is perhaps the best way to add regular physical activity to your life. Walking is inexpensive, requires little equipment, and can be done almost anywhere. Find a walking route that is out of the way of traffic, offers pleasant scenery, has an even surface, and is safe and well-lit at night.

• What is a healthy weight loss goal?

Experts agree that losing no more than 1 to 2 pounds per week is safer and more effective than crash dieting. You may end up losing more at first, but a steady weight loss of only 1-2 pounds a week is realistic.

• Fruits and vegetables come in a range of beautiful colors, which reflect some of the different nutrients they contain. To get a variety of nutrients, choose from each color group of vegetable and fruit at each meal. The more colorful your plate, the better!

• The key to reducing stress is to prevent it. Getting enough sleep, a proper diet, avoiding excess caffeine and other stimulants and taking time out to relax may be helpful.

• Not all fats are bad for you. Actually, fat in the diet is necessary because it transports nutrients, supplies energy, and is part of many body cells. Fat also helps the body absorb certain nutrients such as vitamins A, D, E, and K. Polyunsaturated and monounsaturated fats are beneficial forms of fat, because they promote heart health and can improve your cholesterol profile. Sources of polyunsaturated and monounsaturated fats include fish, nuts and vegetable oils (such as soybean oil).

• People almost always have "pre-diabetes" before they develop type 2 diabetes. Pre-diabetes is the condition that occurs when a person's blood glucose levels are higher than normal, but not consistently high enough for a diagnosis of type 2 diabetes. There are two different tests that your doctor can use to establish whether you have pre-diabetes: the fasting plasma glucose test (FPG) or the oral glucose tolerance test (OGTT). People with pre-diabetes can delay or prevent the development of type 2 diabetes by losing weight, consuming a proper diet, and increasing their level of physical activity.

To learn more about how to reduce your risk for diabetes, go to StayWell Online https://delaware.online.staywell.com and click on the “Diabetes” link under the “Take Action” section.

• Tasty food and plenty of it is a major part of Thanksgiving.  Here are some tips for a healthier holiday feast:
  1. Avoid overeating by consuming a fiber-rich snack before the Thanksgiving meal.
  2. Drink plenty of water to keep your body hydrated.
  3. Limit yourself to a small serving of dessert.
  4. Plan a post-Thanksgiving stroll with your friends and family.

  For more ways on how to Stay Trim on Turkey Day, please visit StayWell Online https://delaware.online.staywell.com.

• To stay relaxed and avoid stress during the holiday season, follow these suggestions from the National Safety Council:

  • When shopping, start early and plan to make several trips. Don't try to cram all of your shopping into a quick trip to the mall.
  • Take frequent walks back to the car to unload your packages. You'll feel less stressed by not carrying all of those bags, and you'll decrease your risk of back strain or injury.
  • Take time to relax and do something that you enjoy, like listening to music or reading.

• A New Vision of Holiday Eating

Try these easy recipe changes from the American Heart Association (AHA) to reduce fat and calories while maintaining the flavor:

• Use egg substitutes or egg whites (two whites per one whole egg).
• Use a fruit puree, such as applesauce, instead of butter or oil in baking recipes.
• Use low-fat dairy products.
• Use less sugar than called for in pie recipes.

• Determining Portions

You do not need to get out the measuring tools to figure out healthy portion sizes. Make do with what you have available, such as your hands.

• The palm of your hand is about the right size for meat, chicken or fish.
• With peanut butter, a standard serving is about the size of a ping pong ball, or two tablespoons.
• A standard serving of ketchup or low-fat or nonfat salad dressing is roughly the size of an Oreo.
• An appropriate amount of cooked rice or pasta equals the size of one-half of a baseball, or half a cup.
• A serving size of mashed potatoes resembles an ice-cream scoop.
• For potato chips, aim for the amount in those tiny bags that go in childrens' lunch boxes.

For more information, please visit the StayWell website by going to https://delaware.online.staywell.com

• Heart Attack Symptoms

The following signs are symptoms of a heart attack. Not all of these warning signs occur in every attack. Seek immediate medical attention if any of these symptoms occur:

• uncomfortable pressure, fullness, squeezing or pain in the center of the chest that lasts more than a few minutes or goes away and comes back,
• pain spreading to the shoulders, neck, back and arms,
• chest discomfort with lightheadedness, fainting, sweating, nausea or shortness of breath, or
• marked apprehension or sense of impending doom.

  Resources:

American Heart Association
www.americanheart.org

StayWell Online
https://delaware.online.staywell.com

• What to do if You Suspect that You or Another Person is Having a Heart Attack

If you suspect someone you are with is having a heart attack, call 911 or your local access number for emergency medical service. Tell the dispatcher where you are and that you believe someone may be having a heart attack. Do not hang up until you are told to do so.

While Waiting for Emergency Help to Arrive

• Help the victim get into a relaxed sitting position, with the legs up and bent at the knees to ease strain on the heart.
• Loosen tight clothing around the neck and waist, and be calm and reassuring that medical help is on the way.
• Give the victim an adult aspirin with water if they are conscious and able to swallow.

By learning the symptoms and what to do if you think someone you know may be having a heart attack, you could save a life.

Resources:
American Heart Association
www.americanheart.org

StayWell Online
https://delaware.online.staywell.com

• Are You Lacking Sleep?

Insomnia, trouble falling asleep or trouble sleeping is a growing problem in the United States. Many of the sleep problems are due to stress, anxiety and bad sleep habits. Some symptoms you may experience with inadequate sleep may include: sleepiness during the day, memory and concentration problems, slower reflexes, difficulty getting along with others and an increased risk in safety.

Sleep Resources:

The National Sleep Foundation
www.sleepfoundation.org

StayWell Online
https://delaware.online.staywell.com

• Excessive alcohol use, either in the form of heavy drinking (drinking more than two drinks per day on average for men or more than one drink per day on average for women), or binge drinking (drinking more than 4 drinks during a single occasion for men or more than 3 drinks during a single occasion for women), can lead to increased risk of health problems such as liver disease or unintentional injuries. If you are concerned that either you or someone in your family might have a drinking problem, consult your personal physician.

Source:
Centers for Disease Control and Prevention (CDC)
http://www.cdc.gov/alcohol/index.htm

• Eating lots of fruits and vegetables can help reduce your risk of cancer. That is why the American Cancer Society recommends eating at least 5 servings of these foods every day. The sample menu shows how to incorporate more fruits and vegetables into your diet without much difficulty or expense.

Resource:
American Cancer Society
www.cancer.org

• Adding 15 minutes of moderate exercise, (e.g., walking briskly for about one mile) to your daily schedule will use up 100 extra calories per day. Maintaining this schedule would result in an extra 700 calories burned per week, or a loss of about 10 pounds in one year, assuming your food intake stays the same.

Resource:
(The WorkCare Group, Inc.- StayWell Health Management, 2005)

• Misconception about Cholesterol: Using margarine instead of butter will help lower my cholesterol.

  Both margarine and butter are high in fat, so use both in moderation. From a dietary perspective, the major factor affecting blood cholesterol is how much saturated fat is in the food. Most soft or liquid margarines have less saturated fat and are preferable to the stick forms for a heart-healthy diet. It’s best to select trans fat-free margarines. Eat all fatty foods in moderation.

  Source:
  (The WorkCare Group, Inc.- StayWell Health Management, 2005)

• May is National Mental Health Month. Mental conditions are real and can be life-threatening, but they're also common and very treatable. How do you know you need help? If you have a marked change in personality, eating or sleeping habits, that's a sign something more is going on.

Symptoms to Look for

If you experience any of these symptoms, it is better to seek treatment sooner rather than later. Following are warning signs that indicate you should seek help:

• feeling unable to cope with day-to-day problems, work assignments or usual household activities,
• being overwhelmed by a deep sense of sadness, hopelessness or helplessness,
• having extreme mood swings, from high or hyper to down in the dumps,
• abusing alcohol or drugs,
• getting very angry or acting violently, and/or
• having thoughts about suicide or hurting someone else.

Mental Health Resources:

American Psychological Association
www.apa.org

Mental Health America
www.mentalhealthamerica.net

StayWell Online
https://delaware.online.staywell.com

• When smokers quit, within twenty minutes of smoking their last cigarette the body begins a series of changes:

20 Minutes After Quitting:

• Blood pressure decreases
• Pulse rate drops
• Body temperature of hands and feet increases

8 Hours After Quitting:

• Carbon monoxide level in the blood drops to normal
• Oxygen level in the blood increases to normal

24 Hours After Quitting:

• Chance of heart attack decreases

48 Hours After Quitting:

• Nerve endings start regrowing
• Ability to smell and taste is enhanced

2 Weeks to 3 Months After Quitting:

• Circulation improves
• Walking becomes easier
• Lung function increases

1 to 9 Months After Quitting:

• Coughing, sinus congestion, fatigue, shortness of breath decrease

1 Year After Quitting:

• Excess risk of coronary heart disease is decreased to half that of a smoker

Source:
(The WorkCare Group, Inc.- StayWell Health Management, 2005)

• June 1 - 7, 2008 is National Headache Awareness Week

  Stress is recognized as the most common trigger of headaches. Stress can be emotional or physical. Events causing emotional stress can cause a migraine headache. Migraine sufferers are thought to be highly responsive emotionally, reacting fast to stress. In periods of emotional stress, certain chemicals are released that provoke the vascular changes that cause a migraine headache. Factors related to stress include worry, anxiety, shock, depression, and mental fatigue.

  Stress cannot be completely avoided but learning to better deal with stress can help reduce headaches. Three important skills for stress reduction include assessing your stressors, changing your responses, and managing time better. For more information on building skills for stress reduction, visit the Stress Management link.

  Resource:

  National Headache Foundation
  www.headaches.org

• National Men's Health Week June 9-15, 2008

Screening for Prostate Cancer

Men, and the women who care about them, need to be aware of this important screening. If you are a male, you are at risk for prostate cancer. The risk for prostate cancer increases with age. Your risk is
also higher if you are African-American or have a family history of prostate cancer. The American Cancer Society (ACS) recommends that all men over age 50 get tested annually for prostate cancer.

Symptoms of Prostate Cancer

As with other forms of cancer, early diagnosis and treatment is key to beating the disease. The
Prostate Cancer Foundation lists these symptoms as possible warning signs for prostate cancer:

•    frequently feeling a need to urinate, particularly at night,
•    pain or burning during urination,
•    problems starting or stopping urinating, or weak urination,
•    sexual dysfunction or pain,
•    bloody urine or semen, and
•    pain or stiffness in the lower back, hips or thighs.

If your doctor tells you that you have cancer, explore your options. Prostate cancer can grow quickly or it can grow slowly. Prognosis depends on the stage and aggressiveness of the cancer. Before you make any treatment decisions, understand the advantages and the risks.

Prostate Cancer Resources:

American Cancer Society
www.cancer.org

Prostate Cancer Foundation
www.prostatecancerfoundation.org

StayWell Online
https://delaware.online.staywell.com

• June is Home Safety Month

For most of us, our home is our safe place. No one wants to think about being injured while at home. However every day in homes across America, 55 people die and another 58,000 people are injured and need medical care. There are many easy things you can do to help save lives and prevent injuries.

For helpful home safety tips, visit the Home Safety Council

• If weather conditions are too extreme to handle, bring your physical activity routine inside. Try using a treadmill, an indoor track, or even a shopping mall. If these options are not available to you, be resourceful- use an exercise video or grab a jump rope to get in your activity. This change of pace can bring in some variety and keep things interesting.

Source:
(Wellness Councils of America, 2001)

• July is UV Safety Month

Overexposure to the sun can result in skin cancer later in life. What are your family's risks from exposure to powerful UV rays? Consider these facts and statistics.

The Dangers of UV Exposure

• You can get sunburn even on a cloudy day.
• On average, children get three times more exposure than adults.
• The vast majority, perhaps as much as 80% of a person's lifetime sun exposure, is estimated to occur by age 18.
• Concrete, sand, water and snow reflect 85% to 90% of the sun's UV rays.
• Depletion of Earth's ozone continues to increase your exposure to UV rays.

Source:
Sun Safety Alliance
www.sunsafetyalliance.org

Additional Sun Safety Resources:
American Academy of Ophthalmology
www.aao.org

StayWell Online
https://delaware.online.staywell.com