National Health Observances for March...2. BetterSafe: Caring for Yourself...3. DayInDayOut: A Look at Lupus...5

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1 MARCH 2018 National Health Observances for March...2 BetterSafe: Caring for Yourself...3 DayInDayOut: A Look at Lupus...5 Take Charge: Acne...7 To Your Health: Vitamins & Minerals...9 Inspiration...11 DIGITAL ONE HEALTH AND BENEFITS This newsletter is interactive! Click a topic to jump directly to the article.

2 National Health Observances MARCH 2018 Brain Injury Awareness Month Colorectal Cancer Awareness Month Kidney Month MS Education and Awareness Month Nutrition Month Workplace Eye Wellness Month March of Dimes Patient Safety Awareness Week (11-17) Brain Awareness Week (12-18) Poison Prevention Week (18-24) Tuberculosis Day (24) LGBT Health Awareness Week (26-30) Diabetes Association Alert Day (27)

3 H E A LT H BULLETINS BULLETINS HEALTH BETTERSAFE W E LCOA S O N L I N E B U L L E T I N F O R YO U R FA M I LY S S A F E T Y CARING FOR YOURSELF WHILE CARING FOR OTHERS: How to Prevent Burnout & Protect Your Own Health Millions of Americans provide non-paid assistance and caregiving to a family member or friend experiencing a long-term illness or disability. From grocery shopping to cooking to giving medicine, informal caregivers allow millions of adults to live as independently as possible. Although caregiving is indeed rewarding, it can certainly take its toll on your own physical, emotional and financial health. Fortunately, you don t have to go it alone. There are several resources and tools at your disposal you just have to leverage them! Tap into the right online forums. Having a non-judgmental WELCOA.ORG and supportive place where you can share thoughts, tips and strategies with people going through the same experiences can prove tremendously helpful. the reality is that you should never take your own health for granted, and you need to do everything within your power to preserve it after all, you can t take care of your friend or loved one if you become ill. TAKE ACTION: A few great organizations that provide support TAKE ACTION: Take stock of your groups for caregivers include Caring.com physical and emotional health. The and AgingCare.com just look for the National Alliance for Caregiving offers support tabs on the sites homepage. a Self-Assessment Questionnaire that will help you analyze your own behavior Complete quick and simple assessments. Many caregivers dismiss their own feelings of fatigue and frustration because they feel guilty doing so ( The person I m caring for is very sick. What I m feeling is no comparison. ). However, and health risks. Based on your results, you can view recommendations and resources to address any issues. You can find the assessment at org/resources/caregiver-health. 1 of 2

4 HEALTH BULLETINS BETTERSAFE Identify time that could be spent on you. Having adequate time for exercise and relaxation is critically important for everyone, especially caregivers. TAKE ACTION: Become aware of time that you re letting slip away that you could actually be spending on yourself. For example, if you re taking a loved one to the doctor, take a 10-minute walk while waiting or use the time to relax have a cup of tea and focus on deep breathing. ARE YOU AT THE BRINK? If you re a caregiver to a family member or friend, you may be so busy that you don t even realize your own health and/or stress levels have been impacted. However, those who provide care to a family member or friend must absolutely keep their own health at the forefront. Here are some of the warning signs to keep in mind: Common Signs & Symptoms of Caregiver Stress & Burnout» You re constantly exhausted, even after sleeping or taking a break» You re engaging in unhealthy coping behaviors like drinking excessively or smoking» You can t seem to concentrate» You neglect your own needs, either because you re too busy or you don t care anymore» Your life revolves around caregiving, but it gives you little satisfaction» You have trouble relaxing, even when you re not caregiving» You re increasingly impatient and irritable with the person you re caring for» You feel helpless and hopeless Do not dismiss any of the above items if you re experiencing them. Consider cutting back on your caregiving obligations if possible (either through asking another family member to chip in or through a caregiving service). If you still feel overly stressed or distraught, call your doctor right away so he/she can evaluate you and recommend resources to help. WELCOA.ORG 2 of 2

5 HEALTH BULLETINS A LOOK AT LUPUS Lupus is an autoimmune disease. This means that your immune system attacks healthy cells and tissues by mistake. This can damage many parts of the body, including the joints, skin, kidneys, heart, lungs, blood vessels, and brain. There are several kinds of lupus, but systemic lupus erythematosus (SLE) is the most common type. It can be mild or severe, and can affect many parts of the body. Systemic lupus erythematosus (lupus) happens when the body s defense system attacks healthy cells and tissues, instead of viruses and bacteria. This can damage many parts of the body such as the: American women than in Caucasian women. You can t catch lupus from another person. If you have lupus you will have periods of illness (flares) and wellness. Symptoms of lupus vary, and they may come and go. The times when a person is having symptoms are called flares, which can range from mild to severe. New symptoms may appear at any time. Learning to recognize the warning signs of a flare can help with reducing or preventing the flares.» Joints» Skin» Kidneys» Heart» Lungs» Blood vessels» Brain Anyone can get systemic lupus erythematosus (lupus), but it most often affects women. Lupus is also more common in African American, Hispanic, Asian, and Native WELCOA.ORG 1 of 2

6 HEALTH BULLETINS dayindayout Some of the most common symptoms of lupus are:» Pain or swelling in the joints» Muscle pain» Fever with no known cause» Red rashes, most often on the face» Chest pain when taking a deep breath» Hair loss» Pale or purple fingers or toes» Sensitivity to the sun» Swelling in the legs or around the eyes» Mouth sores» Swollen glands» Feeling very tired LESS COMMON SYMPTOMS INCLUDE:» Anemia (a decrease in red blood cells)» Headaches» Dizzy spells» Feeling sad» Confusion» Seizures WHAT CAUSES LUPUS? No one knows what causes lupus. Research suggests that genes play an important role, but genes alone do not determine who gets lupus. It is likely that many factors trigger the disease. There is no single test to diagnose systemic lupus erythematosus (lupus). It may take months or years for your doctor to diagnose the disease. Your doctor may use many tools to make a diagnosis: LIVING WITH LUPUS Dealing with a long-lasting disease like lupus can be hard both physically and emotionally. You might think that your friends, family, and coworkers do not understand how you feel. Sadness and anger are common reactions. Besides working with your doctor to determine a treatment plan, there are a few things you can do to help you live with lupus:» Learn to recognize the warning signs of a flare so that you and your doctor might reduce or prevent them. These warning signs include: Feeling more tired Pain Rash Fever Stomachache Headache Dizziness» Eat a proper diet, exercise, and learn relaxation techniques to help cope with stress. A healthy lifestyle, as well as quitting smoking, will also reduce your risk for heart disease associated with lupus. Talk to your doctor before starting an exercise program.» Develop and maintain a good support system of family, friends, medical professionals, community organizations, and support groups. Source: Medical history» Complete physical exam» Samples from the blood, skin, or kidneys for laboratory tests If you are diagnosed with the condition, your doctor will develop a treatment plan to fit your needs. Treatments may include medicines to reduce swelling and pain, prevent or reduce flares, help the immune system and/or balance the hormones. WELCOA.ORG 2 of 2

7 HEALTH BULLETINS takecharge W E L C O A S S E L F - C A R E B U L L E T I N ACNE What Causes It & What You Can Do About It Acne is a disorder that affects the skin s oil glands and hair follicles. The small holes in your skin (pores) connect to oil glands under the skin. These glands make an oily substance called sebum. The pores connect to the glands by a canal called a follicle. Inside the follicles, oil carries dead skin cells to the surface of the skin. A thin hair also grows through the follicle and out to the skin. Sometimes, the hair, sebum, and skin cells clump together into a plug. The bacteria in the plug cause swelling. Then when the plug starts to break down, a pimple grows. Most pimples are found on the face, neck, back, chest, and shoulders. Acne is usually not a serious health threat, but it can cause scars. Anyone can get acne, but it is most common in teens and young adults. An estimated 80 percent of people between ages 11 and 30 have acne outbreaks at some point. Hormone changes during puberty, before a woman s monthly period, or after starting or stopping birth control can cause acne outbreaks. There are many types of pimples. The most common types are whiteheads, which are pimples that stay under the surface of the skin and blackheads, which pimples that rise to the skin s surface and look black (the black color is not from dirt). WHAT CAUSES ACNE? Doctors don t know what causes acne, but taking care of your skin can prevent outbreaks from becoming worse. Doctors think certain things play a part:» Changing hormone levels» Taking certain medicines» Wearing greasy makeup» Heredity WELCOA.ORG 1 of 2

8 H E A LT H BULLETINS BULLETINS HEALTH takecharge There are many myths about what causes acne. Dirty skin and stress do not cause acne. Also, chocolate and greasy foods do not cause acne in most people. For those who have acne, some things can make it worse:» Pressure from bike helmets, backpacks, or tight collars» Pollution and high humidity» Squeezing or picking at pimples» Hard scrubbing of the skin» Stress IS THERE A C URE FOR AC NE? Over-the-counter or prescription drugs may treat acne by healing pimples, stopping new pimples from forming, and preventing scars. Some medicines are put right on the skin, while others are pills that you swallow. If you have severe acne, you may need to see a dermatologist, a type of doctor that specializes in treating skin problems. Several types of health care professionals may treat acne, however, including general or pediatric physicians. SELF- C ARE FOR AC NE Here are some ways to care for skin if you have acne:» Clean skin gently. Use a mild cleanser in the morning, evening, and after heavy workouts. Scrubbing the skin does not stop acne; it can even make the problem worse.» Try not to touch your skin. People who squeeze, pinch, or pick their pimples can get scars or dark spots on their skin.» Shave carefully. If you shave, you can try both electric and safety razors to see which works best. With safety razors, use a sharp blade. It also helps to soften your beard with soap and water before putting on shaving cream. Shave lightly and only when you have to.» Stay out of the sun. Many acne medicines can make people more likely to sunburn. Being in the sun a lot can also make the skin wrinkle and raise the risk of skin cancer.» Choose makeup carefully. All makeup should be oil free. Look for the word noncomedogenic on the label. This means that the makeup will not clog up your pores, but some people still get acne even if they use these products.» Shampoo your hair regularly. If your hair is oily, you may want to shampoo daily. Source: WELCOA.ORG 2 of 2

9 H E A LT H B U L L E T I N S Toyourhealth WELCOA S ONLINE GENER A L WELLNESS BULLETIN VITAMINS & MINERALS ARE YOU GETTING ENOUGH? Superfoods that Will Help You Get There Plain and simple, without a steady supply of vitamins and minerals your body and health will begin failing. Not only do vitamins and minerals help keep you fueled for the day, but they can also play a critical role in lowering the risk of certain diseases, like stroke, type 2 diabetes and some cancers. But how can you make sure you re getting all the vitamins and minerals you need? Believe it or not, you don t have to spend a fortune on supplements or multivitamins. The best and safest way to ensure your body is getting the nutrients it needs is through a healthy, balanced diet rich in whole foods. H E R E A R E F I V E S U P E R F O O D S T H AT W I L L H E L P YO U G E T T H E R E : Plain greek-style yogurt delivers a powerful nutrition punch offering more calcium than traditional or flavored yogurts. It usually also includes twice as much protein and potassium than regular yogurt. Greek-style yogurt also offers good-for-your-gut bacteria that can help keep your digestive system healthy. Greek yogurt makes for a great breakfast, or try using it for veggies dips or in place of sour cream. WELCOA.ORG Nuts provide substantial protein, heart-healthy fats, fiber and antioxidants. A daily handful of any kind (i.e., pistachios, peanuts, walnuts, pecans) will provide you with essential nutrients. If you re looking for one variety that may stand out from the rest, reach for almonds. Almonds have more fiber than any other tree nut, and one scientific review suggested that nutrientrich almonds may promote heart health, and may help maintain healthy cholesterol levels. Apples deliver healthy doses of vitamin A and C as well as potassium. Moreover, the crunchy fruit contains two powerful compounds, fiber and polyphenols, which may stave off overeating and prevent chronic inflammation. Grab a tart Granny Smith apple they contain the highest amounts of fiber and polyphenols. One cup of broccoli will fuel your body with calcium, manganese, potassium, phosphorus, magnesium and iron. You ll also chew down healthy amounts of vitamins A, C, and K. Some studies have found broccoli to have anticancer properties. Add the veggie to salads or roast them as a side dish for your entrees. 1 of 2

10 H E A LT H B U L L E T I N S Oily fish like salmon, trout, mackerel, herring and sardines are one of the few food sources that offer all-important vitamin D as well as a healthy dose of skin and eyehealth promoting vitamin A. These fish also provide heart and brainhealthy omega-3 fatty acids. Keep in mind that a variety of whole foods like fruits, vegetables and grains are the key to ensuring you get the vitamins and minerals your body needs. to a healthy diet. It s a good idea to talk with your doctor about any vitamin or supplement you re taking. Today s dietary supplements include vitamins, minerals, herbals and botanicals, amino acids, enzymes, and many other products. Dietary supplements come in a variety of forms: traditional tablets, capsules, and powders, as well as drinks and energy bars. Popular supplements include vitamins D and E; minerals like calcium and iron; herbs such as echinacea and garlic; and specialty products like glucosamine, probiotics, and fish oils. SHOULD I CONSIDER A SUPPLEMENT? The majority of adults in the United States take one or more dietary supplements either every day or occasionally. If you don t eat a nutritious variety of foods, some supplements might help you get adequate amounts of essential nutrients. But remember, supplements can t take the place of the variety of foods that are important WELCOA.ORG All products labeled as a dietary supplement carry a Supplement Facts panel that lists the contents, amount of active ingredients per serving, and other added ingredients (like fillers, binders, and flavorings). The manufacturer suggests the serving size, but you or your health care provider might decide that a different amount is more appropriate for you. 2 of 2

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