March 2016

Inside This Issue:

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

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

Be Fit ..................................4

Feed Your Body – Feed Your Soul ...................5

Success Over Stress...........6

Family Life...........................7

VA Employee Health & Well-Being (formerly known as EHPDIP) For further information about this newsletter, please contact: AskVHAemployeewellness@va.gov

Healthy ®

Letter

Life Promot ing Heal th . Enhancing L i fe . Reducing Costs .

lose weight; it also helps you feel better, improves your overall health and can reduce your risk of chronic diseases, such as diabetes, heart disease, stroke and even some types of cancer.

• Low-fat dairy foods. If you’re sensitive to lactose, try calcium-fortified soy beverages.

• Limit foods with added fats, sugars and salt.

EHW supports the development of employee health promotion programs that can help

employees reduce their risk of chronic illness and optimize their health and well-being. We do this by developing programs to help employees quit the use of tobacco, manage stress, reach and maintain a healthy weight, become more physically active, sleep better, and eat healthier. Find out if your location has an Employee Health & Well-Being Program by emailing ASKVHAEmployeeWellness@va.gov

Check out our VA Pulse site www.vapulse. net/groups/va-win for healthy recipes, videos, podcats, health tips and a chance to interact with others who are interested in a healthy life-style.

NEWS�The holidays are long over and your resolutions to eat better may have started to fade. A perfect time for National Nutrition Month®! This annual campaign was created by the Academy of Nutrition and Dietetics to help focus attention on the importance of making informed food choices and developing sound eating and activity habits. This year’s theme is “Savor the Flavor of Eating Right” which encourages everyone to take the time to enjoy food traditions and appreciate the pleasures, flavors and social experiences food can add to life. Consider it an opportunity to get your resolve back and learn more about healthy food options.

Eating healthy can do more than help you

from the VA Employee Health & Well-Being (EHW) Program Office

Savor the flavor by creating a mindful eating pattern that includes nutritious and flavorful foods: • A variety of

colorful fruits and vegetables.

• Plenty of whole grains, such as whole­wheat bread and pasta, quinoa, oats and brown rice.

• Healthy protein, such as lean meats and poultry, seafood, beans and peas, eggs and nuts and seeds.

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

how to eat right

Self-Care Corner

New guidelines on

When it comes to eating right, it’s easy to get frustrated. It seems there’s always a new diet in the news, telling you to avoid certain foods or only eat certain things. How do you know what works and what’s just a fad?

Every five years, the U.S. Department of Agriculture issues new eating tips for Americans to help them make healthy food choices. These guidelines aim to help you eat a wide variety of healthy foods and minimize unhealthy choices. The latest guidelines were recently released, and they recommend that you eat the following:

• Vegetables in a variety of colors - dark green, yellow, red, and orange

• Legumes (beans and peas), starchy foods like potatoes, and other fresh produce

• Plenty of whole fruits

• A variety of grains like bread and pasta, making sure at least half of them are whole grains

• Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified non-dairy beverages

• Protein foods, including seafood, lean meats and poultry, eggs, nuts, seeds, and soy products

• Healthy oils, such as olive and canola

What not to eat The guidelines say you should limit saturated fats to less than 10 percent of your daily calories. Do the same for added sugars – no more than 10 percent of total calories. Avoid trans fats altogether. Limit daily sodium intake to 2,300 mg. You can find all of these nutrients on the nutrition facts panel.

Activity and your health Finally, the USDA recommends adults get at least 30 minutes of exercise, five days a week. Walking is a great choice for most people. This can be broken up into smaller, 10-minute increments if needed. The main point is to avoid being inactive. Exercise has numerous benefits for your health, including reduced risks of heart disease, obesity, type 2 diabetes, and even some types of cancers.

The guidelines are meant to be a helpful resource. If you’re not meeting all of them now, don’t give up. Each day that you work toward these healthy guidelines is a step in the right direction.

2

Medical News

Endometriosis:a mysterious condition Millions of women are affected by endometriosis. Yet, it remains a mysterious, often painful disease that is difficult to treat. March is Endometriosis Awareness Month, so get to know the symptoms of this condition and what you can do about it.

Signs of endometriosis include: • Stomach or pelvic pain during

menstruation

• Nausea or diarrhea during menstruation

• Severe menstrual cramps

• Infertility without a known cause

If you think you may have endometriosis, see your gynecologist.

Treatment options may include: • Birth control pills

• Hormonal treatments that stop menstruation temporarily

• Surgery (this is often a minimally invasive procedure called a laparoscopy)

Some women have also found relief with alternative therapies such as acupuncture. Be sure to talk with your doctor about any supplements or medications you are taking. If you plan to become pregnant, talk with your doctor about this as well. Endometriosis can be treated and many women are able to become pregnant with this disease.

Source: National Institutes of Health

STIs andinfertility:

GET THE FACTS

Millions of people in the U.S. contract sexually transmitted infections (STIs) each year. In fact, the CDC reports that in 2014, a staggering 2.86 million new cases of chlamydia and 820,000 cases of gonorrhea were reported.

Many of these cases occurred in teenagers or young adults. In addition, thousands of people have chlamydia or gonorrhea and don’t know it. If these diseases go untreated, a woman can get pelvic inflammatory disease (PID). This is an infection in a woman’s reproductive organs that can become serious. Not only can it cause pain, fever, bleeding, and other issues, but women with PID may not be able to get pregnant.

Fortunately, PID can be treated with antibiotics if caught early. But waiting too long to get treatment can lead to permanent damage.

All sexually active men and women should talk to their doctors about their risk for STIs, and get tested and treated for these infections as needed.

Early treatment for STIs could save your fertility and your health.

3

Some people swear by a 6 a.m. run each day. Others are night-owls and hit the gym after dinner. Still others might go to a yoga class on their lunch hour. When is the right time of day to work out?

Experts say there is no big difference in the time of day - as long as you stick with it. The key is to find a time that works for you and your schedule, according to the American Heart Association.

Timing is everything: When to exercise

Be Fit

Workout partners Studies show that people who have an exercise buddy are more likely to exercise regularly. If you can meet a friend at the gym or walk together, find a time that works for both of you.

Think about sleep If you already have trouble falling asleep at night, a late-night workout probably won’t help. Exercise can make you feel more energetic and alert, instead of allowing you to wind down for rest. Schedule your workout at least two hours before you plan to go to sleep.

Morning means consistency If you have a busy schedule, it may be easier to fit your workout into the early morning hours. People who exercise before work or other commitments find that they can get it done and “out of the way” before other things can interfere.

Make it work for you If you dread going to the gym, you’re less likely to do it. Try different times of day and different routines to see which ones suit you best. Make it as fun as you can, and do it at a time of day when you feel your best. It can take two weeks or longer to build a habit, so give it a chance – and don’t give up if it’s difficult at first. You may find that over time, you have more energy and start to look forward to your exercise routine.

Another reason to get movingDuring exercise, your body releases

endorphins, which are special chemicals in

the brain that reduce stress, relieve pain, and

help you sleep better.

Source: Anxiety and Depression Association of America

4

Feed Your Body—Feed Your Soul

H O M E P L A T E :Easy food swaps for How cooking ata healthier you home helps you score healthyWhat if you could be healthier without

making a bunch of drastic changes? pointsNo extreme dieting or starving, but just taking some small Most people enjoy an occasionalsteps to improve your food night out at a favorite restaurant.choices. It is possible Unfortunately, many Americans eat outif you know which too frequently, and this often meansfoods to eat more consuming more calories and fat. Theof, and which ones Academy of Nutrition and Dieteticsto scale back on. says restaurant portions are oftenThe American too large, contributing to overeatingHeart Association and obesity. A serving of French friesrecommends a few 20 years ago was 2 ounces and 210simple switches that calories. Today, it averages 7 ouncescan add up to better and 610 calories!overall health:

• Don’t cook with Cooking at home allows you to control butter, lard, or portion sizes, calories, fat, and sodium. shortening. Use Challenge yourself to eat at home just vegetable oils that are once or twice a week more. You may high in unsaturated fats. find that you save money and lose Great choices include olive, canola, walnut, and safflower oils.

• When purchasing canned soups or vegetables, look for lower-sodium or “no salt added” varieties. Choose frozen vegetables without added salt or sauces.

• Avoid foods with added sugar, such as canned fruits with syrup. Choose canned fruits with no sugar added and/ or packed in 100 percent fruit juice.

• Use nonstick cooking spray instead of shortening for recipes that call for “greased” cookware.

• When buying bread or crackers, look for those labeled “whole grain” or “whole wheat.” These choices contain more fiber and nutrients than refined grains.

excess weight by cooking your own meals more often.

• Cut back on red meat by using ground turkey or chicken in place of ground beef in recipes. Turkey tacos, meatballs, or chili can be just as tasty and many people can’t tell the difference.

These simple tips can help you cut back on saturated fat, excess sugar and sodium. This adds up to great health benefits without having to change your eating habits entirely.

5

Success Over Stress

Screens & stress If you’re feeling the effects of stress and anxiety in your life, you may want to look at your use of smartphones, tablets, and TV. A study done by psychologists at the University of Worcester in England says that frequent use of electronic devices could be linked to higher stress levels.

If you’re feeling overwhelmed, think about cutting back on the amount of screen time you have each day. This works well as a family effort. The National Heart, Lung, and Blood Institute recommends these tactics:

• Find out how much you use screens. Keep a log of how much time you spend on screens outside of work or school. Often people are surprised to see how much time they spend on electronic devices.

a close connection • Set a two-hour goal. Try to keep

non-work and non-school screen time activities to less than two hours a day. This is a good rule for adults and kids.

• Find alternatives. Explore fun things you can do instead of screen time, such as playing a game or going for a walk.

• Combine exercise with screens. If you’re going to watch TV, do stretching, yoga, or other exercises while you’re watching. This can help reduce stress levels and improve your overall health.

• Have designated screen-free times. Whenever possible, have family meals without the TV on or phones nearby. Spend time talking with your family and enjoying your food. Set aside other times of the day as screen-free. An hour before bedtime is a good choice to help you wind down for sleep.

Emergencystress stoppers

The next time you feel your stress level rise, try one of these tips:

• Take three to five deep breaths.

• Count to ten before you speak.

• If possible, walk away from the situation and say you’ll be able to handle it later.

Source: American Heart Association

6

GETTING ACTIVE AS A FAMILY

One of the best ways to prevent weight problems in children is to make exercise and activity a family event. Not only can parents set a good example, but it helps everyone get healthier while bonding and having fun together. The U.S. Department of Health and Human Services offers some tips:

• Find some free time. Being active together just twice a week can have health and emotional benefits. Try to find some 30-minute time slots and put your activity time on the calendar.

• Don’t make too many changes at once. To get everyone on board, start gradually and be sure to celebrate each time you make a healthy change.

• Ask for the kids’ ideas. Ask your kids about where they’d like to walk or bike. Talk to them about sports or activities they want to try.

Remember, any time you make a change toward more activity and less screen time, you’re helping everyone in your family lead a healthier life.

Family Life

K I D S A N D S O C I A L M E D I A :

how to keep tabs

Today’s kids and teens are using the Internet, for better or worse. Although it can be a fun and useful tool, parents need to be aware of their kids’ online activities, especially social media like Facebook, Twitter, and Snapchat.

Potential threats like cyber bullying and Internet predators are realities for kids today. And, with smartphones and other portable devices, kids can be targeted anywhere, at anytime. The American Academy of Pediatrics recommends the following tips to keep kids safe:

Be connected with them. Talk with your kids about which social media outlets they use, and make sure you check these outlets too. Tell them the rule is that you will be “friends” with them on any sites they use. Talk with other parents about their kids’ social media sites and stay up to date on the latest ones.

Have regular checks. If your child has a smartphone or tablet, check it once a week or more often to ensure they’re being safe and appropriate. Rather than keeping it a secret, be honest with them about these checks. It will be less like “spying” and more like regular, open monitoring. You want to keep good communication and trust with your child.

Tell them about consequences. Any photo or message posted online can be shared with the world. If they wouldn’t announce it on national TV, they shouldn’t share it online either.

Set time limits. Don’t let kids have their phones or devices in their rooms at night. Not only will it interfere with needed sleep, but it could be an opportunity for inappropriate social media usage. Consider capping their usage at two hours a day for total screen time.

7

4 steps to PREVENT COLORECTAL CANCER March is Colorectal Cancer Awareness Month - the perfect time to learn more about this disease. Colorectal cancer is the second leading cancer killer in our country. It takes the lives of about 50,000 people each year, according to the Centers for Disease Control and Prevention.

Many of these deaths, however, could be prevented. Here’s what you need to know: 3. Find out your family history.

If you have a close blood relative with the disease, you may be at a higher risk1. Take care of your heart. of getting it. Talk with your doctorAvoiding colorectal cancer is like about your risk.getting a two-for-one deal. If you

follow a heart-healthy lifestyle, you’ll also be lowering your risk

of colorectal cancer. Don’t smoke, get regular exercise, and lose

weight if you’re overweight. Limit 4. Get screened. red meat to no more than two Tests include stool blood tests that

servings per week. Finally, drink you do at home, sigmoidoscopy, and no more than one alcoholic drink colonoscopy. Follow your doctor’s per day for women, or two drinks advice for screening tests and how

per day for men. often you need them. If you are at normal risk, begin screenings at age 50 and have them up to age 75. If you have risk factors for or2. Know the symptoms. a family history of colon polyps or

Signs of colorectal cancer usually colon cancer, you may need testsinclude blood in your stool or sooner and more often. During astomach pain that doesn’t go colonoscopy, polyps can be removedaway. See your doctor if you before they turn into cancer.

notice these signs. Screenings can save your life!

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