UC Health & Wellness kickoff event Monday, September 9th Boehlert Conference Room 12-2pm

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1 September 2013 U t i c a C o l l e g e UC Health & Wellness Newsletter Keep checking the H & W website for updates on offers, events & NEW challenges! UC Health & Wellness kickoff event Monday, September 9th Boehlert Conference Room 12-2pm PLANNED EVENTS: BRING WITH YOU: COST: ONSITE FLU SHOT. insurance card FREE to Excellus BC/BS participants. Also covered by: Medicare Part B, Tricare, United Health Care, Aetna, NYS Medicaid. $25 for cash paying customers (you can get a form to submit to your own insurance company). BALLROOM DANCING SIGN-UP $100/couple LES MILLS BODYFLOW SIGN-UP (7am weekly class) FREE HEALTHY REWARDS DEMO & REGISTRATION YOU CAN EARN MONEY!! ZUMBA SIGN-UP FREE STOP STRESS THIS MINUTE CAMPAIGN SIGN-UP FREE, AND YOU WILL RECEIVE A FREE BOOK 10 MIN. ONSITE CHAIR MASSAGE FREE-get there early to reserve a spot! PERSONAL TRAINING SESSIONS SIGN-UP your calendar $15/30 MIN SESSION Is too little sleep a cause of weight gain? from Donald Hensrud, M.D. It may be. Recent studies have suggested an association between sleep duration and weight gain. Sleeping less than five hours or more than nine hours a night appears to increase the likelihood of weight gain. Continued on page 3 Benefit contact numbers: Delta Dental: Group Number: Division Number: Member Services: Excellus Member Service: CDHP: PPO: Medicare: Prim Human Resource Directions (Employee Assistance Program): UC is a Fit Friendly Worksite Awarded by the American Heart Assoc. Bank of Utica: From the Office of Human Resources

2 September Lunch & Learns 9/13 Dr. Tim DelMedico chiropractor 9/24 Lisa Wolfe What Hospice has to offer Give a Chair Massage Gift Certificate to a Co-Worker Now you can purchase a gift certificate through Human Resources Celebrate an accomplishment, say thanks, happy birthday or just help them through a tough time. Whatever reason you can think of - $1/minute from minutes. Get to know the UC Health & Wellness Committee Members Dr. Daniel Barr, Assistant Professor of Biochemistry, is starting his third year as a faculty member here at UC. In addition to his teaching and research interests, Daniel is a baseball fan (go Phillies!) and enjoys playing the piano. He lives in Clinton with his wife, Priscilla, four cats and their dog. To keep active, he enjoys biking and swimming as well as playing softball and racquetball. Did you know? You get a new stomach lining every three to four days? If you didn't, the strong acids your stomach uses to digest food would also digest your stomach. The source of smelly feet, like smelly armpits, is sweat. And people sweat buckets from their feet. A pair of feet have 500,000 sweat glands and can produce more than a pint of sweat a day. The air from a human sneeze can travel at speeds of 100 miles per hour or more -- another good reason to cover your nose and mouth when you sneeze -- or duck when you hear one coming your way. Blood has a long road to travel: Laid end to end, there are about 60,000 miles of blood vessels in the human body. And the hard-working heart pumps about 2,000 gallons of blood through those vessels every day. Blondes may or may not have more fun, but they definitely have more hair. Hair color helps determine how dense the hair on your head is, and blondes (only natural ones, of course), top the list. The average human head has 100,000 hair follicles, each of which is capable of producing 20 individual hairs during a person's lifetime. Blondes average 146,000 follicles. People with black hair tend to have about 110,000 follicles, while those with brown hair are right on target with 100,000 follicles. Redheads have the least dense hair, averaging about 86,000 follicles.

3 Sleep..Continued from page 1 In one study, recurrent sleep deprivation in men increased their preferences for high-calorie foods and their overall calorie intake. In another study, women who slept less than six hours a night or more than nine hours were more likely to gain 11 pounds (5 kilograms) compared with women who slept seven hours a night. Other studies have found similar patterns in children and adolescents. One explanation may be that sleep duration affects hormones regulating hunger ghrelin and leptin and stimulates the appetite. Another contributing factor may be that lack of sleep leads to fatigue and results in less physical activity. So now you have another reason to get a good night's sleep. Sleep and energy balance What's the connection? By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D. COUNT SOME SHEEP Do you faithfully journal your food and exercise? Have you ever tallied calories consumed and subtracted those burned only to be left wondering why your math doesn't equate to weight loss? What are we missing in the energy equation? The answer might be the number seven. That's the number of hours of sleep recommended by the Healthy People 2020 goals. Both the rate of obesity and the rate of sleep deprivation have increased in the U.S. in the past 30 years. The statistics are eerily similar: More than 35 percent of adults are obese and about 30 percent get less than 6 hours sleep a night (considered "partial sleep deprivation"). It turns out that beyond the drag and irritability that accompany lack of sleep, partial sleep deprivation has potentially negative effects on how the body regulates energy. The "Journal of the Academy of Nutrition and Dietetics" recently published a review of research about partial sleep deprivation and energy balance. This review found that reduced sleep may: Disrupt appetite hormones-promote greater food intake-reduce energy expenditure-change body composition to favor more fat storage What's the take-home message? Continue your healthy diet and exercise habits, but also try to get 7 to 9 hours of sleep a night. It just might be the missing factor in the weight loss equation. ********************************************************************************************************** Slice a large tomato into thirds (horizontally). Spread goat cheese in between slices and stack them. Drizzle with balsamic vinegar. Enjoy! You may be out of shape, but YOU CAN DO IT! Make Maggie your personal trainer special UC employee rate $15 per 1/2 hour Clark Athletic Center maggie_matrulli@yahoo.com for more info Don t forget you can bring home dinner! Healthy FX meal is $6/person. Stop into the Dining Commons and see what s on the menu today!

4 Chronic Kidney Disease: The Basics You've been told that you have chronic kidney disease (CKD). What does that mean? And what does it mean for your health and your life? This article will help answer some of the questions you might have. You have two kidneys, each about the size of your fist. Their main job is to filter wastes and excess water out of your blood to make urine. They also keep the body's chemical balance, help control blood pressure, and make hormones. CKD means that your kidneys are damaged and can't filter blood like they should. This damage can cause wastes to build up in your body. It can also cause other problems that can harm your health. CKD is often a "progressive" disease, which means it can get worse over time. CKD may lead to kidney failure. If your kidneys fail, you will need dialysis or a kidney transplant to maintain health. You can take steps to keep your kidneys healthier longer: Choose foods with less salt (sodium). Keep your blood pressure at the level set by your health care provider. Keep your blood glucose in the target range, if you have diabetes. How does my health care provider know I have CKD? Chances are, you feel normal and were surprised to hear that you have CKD. It is called a "silent" disease, because many people don't have any symptoms until their kidneys are about to fail. The only way to know is to get your kidneys checked with blood and urine tests. 1. A blood test checks your GFR, which tells how well your kidneys are filtering. GFR stands for glomerular filtration rate. 2. A urine test checks for albumin. Albumin is a protein that can pass into the urine when the kidneys are damaged. See picture below. These two tests are used to monitor CKD and make sure that treatment is working. What causes CKD? Diabetes and high blood pressure are the most common causes of CKD. Your provider will look at your health history and may do other tests. You need to know why you have CKD, so your treatment can address the cause of the CKD. What medicines are used to treat CKD? People with CKD often take medicines to lower blood pressure, control blood glucose, and lower blood cholesterol. Two types of blood pressure medicines ACE inhibitors and ARBs may slow CKD and delay kidney failure, even in people who don't have high

5 blood pressure. Many people need to take two or more medicines for their blood pressure. They also may need to take a diuretic (water pill). The goal is to keep your blood pressure at the level set by your health care provider. Do I need to change my medicines? Some medicines are not safe for people with CKD. Other medicines need to be taken in smaller doses. Tell your provider about all the medicines you take, including over-the-counter medicines (those you get without a prescription), vitamins, and supplements. Can CKD affect my health in other ways? People with CKD often have high blood pressure. They can also develop anemia (low number of red blood cells), bone disease, malnutrition, and heart and blood vessel diseases. What tests will help track my CKD? The blood and urine tests used to check for CKD are also used to monitor CKD. You need to keep track of your test results to see how you're doing. Track your blood pressure. If you have diabetes, monitor your blood glucose and keep it in your target range. Like high blood pressure, high blood glucose can be harmful to your kidneys. Will I have to go on dialysis? Some people live with CKD for years without going on dialysis. Others progress quickly to kidney failure. You may delay dialysis if you follow your provider's advice on medicine, diet, and lifestyle changes. If your kidneys fail, you will need dialysis or a kidney transplant to maintain health. Most people with kidney failure are treated with dialysis. Will I be able to get a kidney transplant instead of going on dialysis? Some people with kidney failure may be able to receive a kidney transplant. The donated kidney can come from someone you don't know who has recently died, or from a living person a relative, spouse, or friend. A kidney transplant isn't for everyone. You may have a condition that makes the transplant surgery dangerous or not likely to succeed. CKD and My Lifestyle People with CKD can and should continue to live their lives in a normal way: working, enjoying friends and family, and staying active. They also need to make some changes as explained here. Do I need to change what I eat? What you eat may help to slow down CKD and keep your body healthier. Some points to keep in mind: Do I need to change what I drink? Water You don't need to drink more water unless you have kidney stones. Drink as much water as you normally do. Soda and other drinks If you are told to limit phosphorus, choose light-colored soda (or pop), like lemon-lime, and homemade iced tea and lemonade. Dark-colored sodas, fruit punch, and some bottled and canned iced teas can have a lot of phosphorus. Juice If you are told to limit potassium, drink apple, grape, or cranberry juice instead of orange juice. Alcohol You may be able to drink small amounts of alcohol. Drinking too much can damage the liver, heart, and brain and cause serious health problems. Is smoking cigarettes bad for my kidneys? Cigarette smoking can make kidney damage worse. Take steps to quit smoking as soon as you can.

6 CKD: Tracking My Test Results You are the most important person on your health care team. Know your test results and track them over time to see how your kidneys are doing. Bring this table to your health care visits and ask your provider to complete it. Test Result/Date Result/Date Result/Date Result/Date Blood pressure Goal: Below / GFR Goal: Keep from going down Urine Albumin Goal: The lower the better A1C (for people with diabetes) Goal: Less than 7 GFR The GFR tells you how well your kidneys are filtering blood. You can't raise your GFR. The goal is to keep your GFR from going down to prevent or delay kidney failure. See the dial picture below. A GFR of 60 or higher is in the normal range. A GFR below 60 may mean kidney disease. A GFR of 15 or lower may mean kidney failure. Urine albumin Albumin is a protein in your blood that can pass into the urine when kidneys are damaged. You can't undo kidney damage, but you may be able to lower the amount of albumin in your urine with treatment. Lowering your urine albumin is good for your kidneys. Blood pressure The most important thing you can do to slow down CKD is keep your blood pressure at the level set by your health care provider. This can delay or prevent kidney failure. A1C A1C test is a lab test that shows your average blood glucose level over the last 3 months. Lowering your A1C can help you to stay healthy. (For people with diabetes only.) Source: National Kidney Disease Education Program