Inside This Issue:

Self-Care Corner .................2 VA Employee Health & Well-Being (formerly known as EHPDIP)Medical News......................3 For further information about this newsletter,

Feed Your Body – please contact: AskVHAemployeewellness@va.gov Feed Your Soul ...................4

Be Fit ..................................6

Well-Being Tips ...................7 Healthy ®

LetterLife January 2016 Promot ing Heal th . Enhancing L i fe . Reducing Costs .

VA Employee Health & Well-Being (formerly EHPDIP) NEWS Happy New Year! We hope that you had a delightful holiday! Are you planning on making some changes to lead a healthier life? We all know that we should: be more active, eat healthier, quit tobacco, sleep better etc. But many of us have trouble staying motivated.

Here is something that you can do to help stay on track; ask yourself why you want to make the change. Your answer should be deeper than “because I should.” Do you want to lose weight, be better able to play with your kids or your grandkids, get stronger, compete in an athletic challenge or remain independent? Your answer can provide you with a purpose and a reason for changing your behaviors.

Some experts tell us that setting a SMART goal can help keep you on track. A SMART goal is specific, measurable, achievable, results-oriented and time-bound. Here is an example: I will lose 5 pounds in five weeks by walking an additional 30 minutes a day, swapping out water for my afternoon soda break, and packing my own healthy lunch every day instead of buying my usual burger and fries.

You might also consider one of the newer goal-setting techniques such as the “tiny habit” method developed by B.J. Fogg at Stanford.

To learn more about B. J. Fogg and goal setting as well as find more information, tips and support to keep on track for health check out our VA Pulse site www.vapulse.net/groups/va-win.

Sign up to get the HealthyLife® newsletter sent directly to your VA inbox each month. Send an email to: VA_HEALTHY_LIFE-L-subscribe-request@VAWW.LISTSERV.VA.GOV

Self-Care Corner

Antibiotic misuse – you could be doing it

Antibiotics that are overused or misused can lead to “superbugs.” These are bacteria that can’t be killed by antibiotics. Some of these bacteria can be deadly if they get in your body. The Center for Disease Control and Prevention says this is one of the top health threats in our world today.

Each year2MILLION people become INFECTED with antibiotic-resistant bacteria.

At least23,000 people DIE from these infections.

What can you do to prevent antibiotic misuse?

• Antibiotics do not treat viruses. Do not ask your doctor for anantibiotic for a viral illness.

• Do not take antibiotics unless your doctor prescribes them –and don’t save old antibiotics.

• Take your antibiotics exactly as your doctor tells you.

• Finish your entire course of antibiotics – even if you feel better.

• Do not take someone else’s antibiotics.

• Don’t share your antibiotics with others.

Antibiotics DO NOT cure viruses such as:

COLDS

The FLU

Most SORE THROATS

Many SINUS INFECTIONS

Many EAR INFECTIONS

Taking an antibioticfor a virus:

DOES NOT PREVENT spreading the virus to others

DOES NOT HELP you feel better

Illnesses that SHOULD BE TREATED with antibiotics include: • Whooping cough

(pertussis)

• Strep throat

• Urinary tract infections

If we only use antibiotics when needed, we can help stop more superbugs from

spreading. 2

Medical News

Your coffee habit isn’t all bad

GET OUT OF YOUR SEAT There are lots of things you can do to keep your body healthy. Eat nutritious foods like fruits and vegetables, get exercise, and see your doctor as needed for checkups. But the American Cancer Society says there’s something else we need to do: don’t sit so much.

A large study showed that women who sat for more than six hours per day had a higher risk of cancer than those who sat for three hours or less.

In addition, studies have found links between sitting for long periods and dying younger, the ACS says.

But what if you have to sit for your job? There are some ways you can reduce your sitting time:

• Stand during conference calls.

• Take a quick standing or walking break every hour if you can.

• Park farther away from the building.

• Walk during your lunch break.

Remember, every little bit helps. A few minutes of walking here and there can add up to big health benefits.

Coffee is one of the oldest beverages in the world. And throughout its long history, it has had mixed reviews from health experts. Once

Researchers at Harvard also believe that regular coffee drinkers may have lower rates of:

• Colon cancer

• Liver cancer and liver disease

• Parkinson’s disease

• High blood pressure

• Depression

thought to be a “bad habit,” some experts are now saying coffee may have numerous health benefits.

Researchers at Harvard University have been studying the health effects of coffee. In recent news, they found that drinking regular coffee protects against:

• Type 2 diabetes

• Heart disease

• Some forms of skin cancer

More studies are needed to say for sure if these benefits are from drinking coffee. But, experts say it is promising. Coffee has antioxidants — compounds that can help prevent cancer.

To get the maximum health benefits, drink your coffee without lots of cream and sugar. These things add extra calories and fat. If you can’t drink it black, try adding a small amount of low-fat milk.

3

Feed Your Body—Feed Your Soul

How to STOPemotional eating

There’s no doubt that food can be comforting. Our favorite foods can make us feel happy and relaxed. Sometimes when people feel sad, lonely, stressed, or even bored, they may turn to food for comfort. This is known as emotional eating, and most people don’t realize they are doing it. As a result, people eat when their body isn’t truly hungry, and this can lead to weight gain and health problems.

The University of Rochester Medical Center says emotional eating can be harmful. It can cause type 2 diabetes, high blood pressure, heart disease, and obesity. But, emotional eating can be a hard habit to break. Here are some tips to help you stop:

Learn to listen to your body. Don’t worry about past Are you truly hungry? If so, your stomach mistakes. may be grumbling. With emotional When you’re trying to break a habit,eating, people often crave one specific setbacks can happen. Forgive yourself if youfood, such as a cookie. But if you’re really end up eating too much or giving in to ahungry, you’ll be willing to eat something craving. Tell yourself you’ll start fresh againhealthier, such as fruits or vegetables. tomorrow. Don’t give up.

Wait a little while. Find healthy ways to deal withIf you’re not sure if you’re hungry, tell

stress.yourself to wait 15 minutes. In the Go for a walk, listen to music, or do deepmeantime, do something else. Take a breathing exercises to help you deal withwalk, have a glass of water, or call a stress. Then you’re less likely to turn tofriend. See if the urge to eat passes. food for comfort.

Keep unhealthy foods away. Stock nutritious foods in your house, and don’t buy the foods you eat when you’re stressed. It’s easier to avoid the temptation if the food isn’t available to you. If you have a

problem with

emotional eating,

don’t be afraid to

ask for help.Talk with your doctor about the

problem. Ask about support groups

and mental health experts who help

people with emotional eating.

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to stop these habits.

A food diary doesn’t have to be complicated. Food diary apps are available, but they’re not necessary. The American Academy of Family Physicians and the CDC say you should write down these things:

• What you ate and drank

• The time you ate meals and snacks

• Where you ate and any other activity you were doing (watching TV, checking emails, etc.)

• Who you were with

• How you were feeling (before, during, and after eating)

5

Feed Your Body—Feed Your Soul

Tips for keeping a food diary If you’re trying to lose weight or simply want to eat healthier, keeping a food diary can help. Often times, we eat little bites here and there that don’t seem like much, but calories from them can add up quickly. A food diary will help you see everything you eat and drink so you can be more aware of extra calories or unhealthy choices. It can also help you see if you are eating because of stress or emotions. Then, you can find ways

Don’t rely on your memory at the end of the day. It’s too difficult to remember every bite or sip. Instead, have the diary with you and write things down as soon as you can. Being honest and taking note of everything you eat and drink can help you see your eating patterns and pinpoint ways you can make healthy changes.

FEATURED RECIPE:�

Classic Macaroni and Cheese Ingredients • 2 cups macaroni*

• ½ cup onion, chopped

• ½ cup fat-free evaporated milk

• 1 medium egg, lightly beaten

• ¼ tsp ground black pepper

• 1¼ cups (4 oz) low-fat sharp

cheddar cheese, finely shredded

1. Preheat oven to 350° F. Directions

• Cooking spray

2. Cook macaroni according to package directions—but do not add salt to the cooking water. Drain and set aside.

3. Spray casserole dish with nonstick cooking spray.

4. Lightly spray saucepan with nonstick cooking spray. Add onion to saucepan and sauté for about 3 minutes over medium heat.

5. In a bowl, combine macaroni, onion, and the remaining ingredients, and mix thoroughly.

6. Transfer mixture into casserole dish.

7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Makes 8 servings. Per serving: 200 calories, 4 g total fat, 11 g protein, 29 g carbs, 1 g fiber, 120 mg sodium

*To increase fiber content, use whole wheat pasta.

Source: The National Heart, Lung, and Blood Institute’s Heart Healthy Recipes

Be Fit

IMPROVE your moodwith EXERCISE You probably know that exercise has many health benefits. It can reduce your risk of heart disease, type 2 diabetes, and even cancer. But, did you know it can also help your mental health?

Studies have shown that regular exercise such as walking can improve your mood, according to the American Psychological Association. And it doesn’t take long to feel the effects. Within just a few minutes of starting that walk, many people report more positive mental health. It has also been shown to improve mild to moderate depression.

If that’s not enough, the APA also says exercise can help people who have anxiety. Regular exercise can help your body calm the “fight-or-flight” feelings that occur when someone gets anxious or overly stressed. And, it can help combat everyday stress by releasing chemicals called endorphins. These effects also help you sleep better, which can help you feel better mentally.

With all the benefits of exercise, get moving!

Set a resolution that works for you “What’s your New Year’s resolution?” It’s a question many people hear – and ask – when Jan. 1 approaches. But, after a couple of weeks of hard work, life often interferes and that resolution gets forgotten.

But what if you could stick with that resolution this year? Try these tips from the American Diabetes Association:

• Be realistic. Rather than push yourself to do several major things, pick just one – such as walking.

• Be specific. For instance, write down how often you will work out (5 days a week for 30 minutes) or that you will eat fruit instead of sweets. Schedule it in your calendar so other things are less likely to interfere.

• Get back on track after setbacks. If you slip up, forgive yourself and start new tomorrow. Don’t abandon your healthy goals because of one mistake.

Good health is a great goal to work towards – at New Year’s or any time of the year.

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This home fix can save your life It’s odorless, colorless, and causes lung cancer. You could be breathing it every day and not know it. It’s radon, and it’s a major health threat in nearly all areas of the country.

What is radon? Radon is a naturally occurring gas that is found in soil. It makes its way into buildings through cracks, joints, and gaps in the basement or foundation. Once inside, it can build up and result in dangerously high levels. High levels of radon can cause lung cancer. The Surgeon General has warned that radon is the second leading cause of lung cancer in the U.S. today. Only smoking causes more deaths from lung cancer.

The CDC estimates that more than 20,000 people die every year from lung cancer caused by radon. Even people who have never smoked can get lung cancer from radon. But, if you smoke, your chance of lung cancer is even higher.

How do I know if my house has radon? The only way to detect radon in your house is through a radon test. Many hardware stores carry these tests, or you can get a test through your state’s radon office. Follow the instructions exactly as listed on the test. The tests are not expensive and are easy to use. Usually you need to leave the test in your house for a set amount of time. Then, you’ll follow instructions to mail it to a lab to get your results.

No level of radon is safe. But, if your test shows a level of 4 or higher, you need to fix your house.

How do I get rid of radon? There is an effective way to get radon out of your house and keep it from coming back. A radon mitigation system involves putting a special pipe device in your basement. The pipe has a fan inside that blows the radon back outside.

Every state has radon removal companies who can install these systems. The Environmental Protection Agency says you should use a company that is accredited by the National Radon Safety Board or the National Radon Proficiency Program.

Radon is one health problem no one should live with. Get a radon testing kit today. Your health and life are worth it.

Well-Being Tips

Take action againstradon

To order a radon test kit, call: 1-800-SOS-RADON (1-800-767-7236)

For answers to radon questions, call: 1-800-55-RADON (557-2366)

For questions about fixing radon levels in your house, call: 1-800-644-6999.

8

TINY PILL, BIG

BENEFITS January is National Birth Defects Prevention Month. The March of Dimes advises all women of childbearing age to take at least 400 mcg of folic acid daily before getting pregnant and during early pregnancy. This B vitamin has been proven to reduce brain and spinal cord defects in babies by up to 70 percent. You can get folic acid in drug stores and grocery stores. It is small and easy to swallow.

Find time for things you love You may already know stress can take a toll on your health. The American Psychological Association says high stress can lead to heart problems, stomach issues, headaches, and more. One of the best ways to combat stress is to find time for yourself. Doing things you enjoy will help you lower stress levels and improve your mental well-being.

Here are some tips to make it happen: • If you have a busy calendar, book a “meeting” with yourself.

• Don’t worry if you only have a few minutes. Even 10-15 minutes of relaxation can be helpful.

• Give up time-wasters. Decide which things you truly love, and which you can do without. Then, free time for truly enjoyable things will be possible.

• Don’t worry about perfection. Trying to do everything, all the time, can wear you out and leaves little time for anything else.

Just a few minutes of relaxation can energize and refresh you, so you can take on all the day’s tasks.

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