THE BASICS OF HEALTHY LIVING

Transcription

1 Q2 HEALTH NEWSLETTER 2014 IN THIS ISSUE: The Basics of Healthy Living 1 2 Making Room for Outdoor Time in Your Life 3 4 Staying Alert at Work 5 6 Pesto Mozzarella and Egg Breakfast Sandwich 7 THE BASICS OF HEALTHY LIVING S ome aspects of health are beyond your control because of genetics and environmental factors, but your diet and lifestyle have a big effect on your health. Preventive care experts agree that the following can help ward off disease. Eat a healthy diet. Having a healthy diet is one of the most important things you can do for your health. Conditions such as heart disease, obesity, high blood pressure, type 2 diabetes, stroke and gallbladder disease can be prevented or controlled by eating right. A healthy diet also provides essential vitamins and minerals. Go to the interactive site to learn more about eating a healthy diet. Stay physically active. Regular exercise is a key in achieving good health. Physical activity helps prevent heart disease, obesity, high blood pressure, diabetes, arthritis and osteoporosis. It reduces the chances of mental health problems such as anxiety and depression and improves psychological well-being. It also enables you to stay at a healthy weight, reduce stress, sleep better and feel better overall. So, strive to get 20 to 30 minutes of aerobic exercise on most days of the week, through activities such as brisk walking, jogging, swimming, bicycle riding, tennis or any other physical activity you enjoy. If you have a medical condition, discuss the type and level of exercise appropriate for you with your doctor. Maintain a healthy weight. Being overweight increases your risk for heart disease, diabetes, high blood pressure, osteoarthritis and breathing problems. Your doctor can tell you the ideal weight range for your height. Get enough sleep. Lack of sleep increases the risk of diabetes, heart disease and obesity, and also raises your chances of getting into a car accident. Most people need at least seven to nine hours of sleep to function at their best. Don t smoke or use other tobacco products. Smoking causes illnesses such as cancer, heart and lung disease, stroke, and problems with pregnancy. Chewing tobacco increases the risk of head and neck cancers. Quitting lowers your chances of getting sick. In addition, secondhand smoke is a health hazard to those around you, even if you smoke outside. If you smoke, talk to your doctor about medications and counseling programs that can make it easier to stop. For more information visit LifeBalance.net 1

2 continued from page 1 Don t drink alcohol excessively. Alcohol abuse can cause liver disease, heart problems and several kinds of cancer, as well as lead to accidents, depression, and problems with friends, family and work. Don t take illegal drugs. Using illegal drugs such as cocaine, heroin and marijuana, or abusing prescription drugs, can lead to mental and physical health problems. Seek treatment immediately if you have a drug problem. Follow safety procedures. Basic safety rules can prevent many serious injuries. At home, use smoke detectors, lock up guns and ammunition, keep hallways and stairwells well lit, and remove or repair things someone could trip on. Outside the home, use seat belts on the road, never drive after drinking alcohol, wear a safety helmet while riding a motorcycle or bicycle, and follow workplace safety rules. Take proper doses of medications. Always be sure that you know everything about a medication before you take it. Taking too little of a medication can prolong illness, while taking too much unnecessarily exposes you to side effects. Follow the instructions of your pharmacist or physician. Limit sun exposure. Overexposure to ultraviolet radiation can cause sunburn and skin cancers. You can lower your risk for skin cancer by limiting the time you spend in the sun, especially between 10 a.m. and 4 p.m.; wearing sunglasses and clothing that protects against the sun, including a wide-brimmed hat; and using sunscreen. Choose a doctor. You re much better off choosing a doctor before you get sick. This way you can find someone you re comfortable with, develop a relationship and get care that takes into account your lifelong health history. In addition, your doctor can inform you about testing, schedule screening tests for you regularly and help you obtain preventive services. Research shows that adults who regularly visit the same doctor get better preventive medicine. Get regular checkups. How often you need to see your doctor depends on your age, health and sex. Many health care providers recommend that between the ages of 18 and 40, healthy men should get a checkup every three to five years, plus a blood-pressure check every year or two. Women under 40 may need more frequent visits for Pap smears and counseling about pregnancy, birth control and other women s health concerns. Many doctors also recommend that you have a checkup every two years between the ages of 40 and 50, and every year from age 50 on. For more information visit LifeBalance.net 2

3 MAKING ROOM FOR OUTDOOR TIME IN YOUR LIFE Here are some easy ways to build more outdoor time into your life: Make room for outdoor time. Try going outside briefly each day and working up to longer periods. As little as 10 minutes in a backyard or park can help you rediscover why so many people call it the great outdoors. Watch a sunrise or moonrise. This is an excellent way to start or end a day. Check on times in The Old Farmer s Almanac ( Or search online for Sunrise and Sunset Calculator. Park your car farther from your usual spot (or get off the bus one stop earlier) and walk the rest of the way. You may find that you walk into work with a clearer head if you start your day this way. Take an indoor activity outdoors, such as reading, talking with a friend or doing your favorite dance moves to the tunes on a portable music player. Take up a relaxing outdoor hobby, such as fishing, gardening, nature photography or bird-watching. And remember that you don t always have to travel far to enjoy a hobby. Explore the possibilities in your own yard or neighborhood. If you don t have space for garden, join a community garden that will give or rent you a plot (and visit if you aren t sure where to find one). Join or offer to coach a softball, soccer or other outdoor sports team. Go for a picnic or take your lunch outdoors. Picnics can be very simple just take your normal lunch out to the front steps instead of eating at your desk. For easy recipes and planning tips, search for picnic recipes on sites like and Plan a play date. Whether it s with your child, a friend s child, your niece or nephew, or a grandchild, plan a fun outing on a nice day. Go to a local playground, the beach or a farm where you can pick your own fruit. As Thomas Jefferson said, The object of walking is to relax the mind. You should therefore not permit yourself even to think while you walk; but divert yourself by the objects surrounding you. Walking is the best possible exercise. For more information visit LifeBalance.net 3

4 continued from page 3 Put up a clothesline so you can hang the wash out to dry and save energy. Walk a dog. Walking a dog can be a great way to clear your head. Learn about the constellations in the night sky and watch them change with the seasons. This is a great way to get outside your own head and clear your mind. Start by searching for Star Attractions and Constellations on the site for the National Geographic site at Ask an outdoorsy friend to teach you about the outdoors. People who love the outdoors usually love to share it with others. Walk. There s nothing like a walk outdoors to clear your head. As Thomas Jefferson said, The object of walking is to relax the mind. You should therefore not permit yourself even to think while you walk; but divert yourself by the objects surrounding you. Walking is the best possible exercise. For more information visit LifeBalance.net 4

5 STAYING ALERT AT WORK Studies have found that accidents that happen on the night shift tend to be more serious than those that occur during the daytime. During the overnight hours, workers are at greater risk for lapses in concentration that can lead to bad decisions and careless work. It s vital that you take extra precautions to be safe and productive when you work at night, especially during the hours just before dawn, when accidents are most likely to happen. Here are some strategies that can help you stay alert: Make sleep a priority. Getting the sleep your body requires generally 7½ to 8½ hours a day is the number one thing you can do to work safely. If you arrive at work exhausted, you re bound to struggle through bouts of drowsiness. And a of lack sleep especially if it occurs on a regular basis is linked to long-term health consequences that include diabetes, high blood pressure and heart disease. To learn more about why sleep matters, visit the website for Harvard Medical School s Division of Sleep Medicine ( Take an exercise break. Exercise stimulates your nervous system and helps keep you alert. If your organization has a gym or an exercise room, make a habit of using it during break times. You could also jog in place, find a safe place to walk, or go up and down a few flights of stairs. Move around and stretch. If you can t leave your workstation, changing your posture or even just standing up instead of sitting can help you stay awake. A few stretches can get the blood flowing to your muscles and provide an alertness boost. Try to stretch your arms and legs for a few minutes at least once an hour. Have a snack. A healthy snack especially munchable foods such as apples, carrots, pretzels or whole-grain crackers should boost your energy level. Avoid foods that are high in fat, as they may lead to drowsiness. If you can t leave your workstation, changing your posture or even just standing up instead of sitting can help you stay awake. A few stretches can get the blood flowing to your muscles and provide an alertness boost. For more information visit LifeBalance.net 5

6 continued from page 5 Change your routine whenever possible. If you can, vary what you re working on when you start to feel as if your mind is on autopilot. Some people like to save their most enjoyable work for the toughest hours of the night. Others do work requiring moderate physical activity, such as cleaning or straightening up their work area. You may wish to avoid your most sensitive tasks when you suspect your alertness is at its lowest, especially if these tasks involve safety issues or attention to detail. Drink liquids. Being thirsty can increase feelings of fatigue. Be sure to have a cold bottle or glass of water handy throughout your shift. Use caffeine wisely. Too much caffeine can irritate your stomach and interfere with morning sleep. Engage in conversation. Talking with a co-worker is a good way to stimulate your mind. If you work alone, listening to the radio or thinking about upcoming events may also help. Use bright light. Strong light helps people stay awake. If possible, bring a bright lamp into your workspace. Special light boxes that simulate sunlight are expensive, but can help you stay awake. Your health care provider may be able to recommend a brand. Keep your work area cool. If possible, ask that the temperature be lowered to under 70 F. If you are allowed, bring in a fan; cool air on your face will help keep you awake. Wear layers of clothing. Heat and humidity can make you drowsy. If you feel warm, remove a layer of clothing. When you feel cold, add a layer. Take deep breaths. If you find yourself getting sleepy, do some deep breathing. It stimulates muscles, increases the oxygen to your brain and helps make you more alert. Avoid using stimulants or energy drinks to boost alertness. Such medications or nutritional supplements may have side effects that can make it difficult to do your job effectively and safely and can affect your overall health. Talk with your health care provider before taking any kind of prescription or over-the-counter medication to help you stay alert at work. Beware of medications that cause drowsiness. If you take prescription medications, check with your physician about the best time to take these, based on your schedule. Many medications that are usually given in the evening cause drowsiness. Your medication schedule may need to be altered based on your work schedule, both to make sure that you stay awake and to ensure that the medication will work effectively. Don t get overconfident. It doesn t matter if you re the smartest, most highly motivated, best-trained employee everyone is susceptible to lapses caused by fatigue. By getting the sleep you need and identifying which of the measures above work for you, you should be able to work safely through the overnight hours. For more information visit LifeBalance.net 6

7 PESTO MOZZARELLA AND EGG BREAKFAST SANDWICH This healthy vegetarian breakfast sandwich recipe is a delicious way to use up pesto and fresh mozzarella cheese. Plus, it s ready in just 5 minutes. INGREDIENTS 1 whole-wheat English muffin 1 large egg, lightly beaten 3 tablespoons chopped roasted red pepper 1 teaspoon prepared pesto 1 thin slice fresh mozzarella cheese PREPARATION 1. Toast English muffin. 2. Combine egg and roasted red pepper in a small microwave safe bowl. Cover and microwave until the egg is set, about one minute. 3. Spread pesto on 1 English muffin half, and then top with cheese. Place the egg on the cheese. Top with remaining English muffin half. NUTRITIONAL FACTS Calories: 362 Fat: 15 g Saturated Fat: 6 g Monounsaturated Fat: 5 g Protein: 21 g Carbohydrate: 34 g Fiber: 5 g Cholesterol: 210 mg Sodium: 782 mg Potassium: 244 mg IDEAS ON THE SIDE Serve with seasonal fresh fruit such as berries, melon, oranges or anything you prefer. For more information visit LifeBalance.net 7