Download May Wellness Newsletter

May 2013
Healthy
Focus
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Get Active!
In order to lead a healthy lifestyle, your body
needs to be physically active. Here are a few
examples of different ways to stay active
throughout the day.
• Park your car in the last spot of the parking
lot.
• Do jumping jacks during the commercial
breaks of�your favorite�show.
• Take the dogs for a walk around the block.
• Take the stairs whenever possible.
• Take a couple of breaks throughout the day
for a quick 2 minute exercise.
• Ask a co-worker to walk with you at lunch.
• Instead of calling a co-worker, walk to their
desk or work station.
• Walk 15 minutes in the morning and 15
minutes at night.
How do I make the time?
With all of the obligations of this busy world,
the first thing to go is often the time we set
aside for ourselves. Be flexible with your
routine. During busy times, try tucking in
mini-workouts wherever they fit. You have to
make it a priority in your life.
Sources: Eat Smart, Move More; NIH: National
Institute of Aging
The Signs of a Stroke
�
Strokes happen when blood flow to your brain stops. Within minutes, brain cells begin to
die.�Because a stroke injures the brain, you may not realize that you are having a stroke, and the
people around you may not know it either. It's important for�everyone to know the signs of a
stroke and know how to act fast.
Symptoms of Stroke
• sudden numbness or weakness of the face, arm or leg (especially on one side of the body)
• sudden confusion, trouble speaking or understanding speech
• sudden trouble seeing in one or both eyes
• sudden trouble walking, dizziness, loss of balance or coordination
• sudden severe headache with no known cause
Don't wait for the symptoms to improve or worsen. If you believe you are having a stroke - or
someone you know is having a stroke - call 911 immediately. Making the decision to call for
medical help can make the difference in avoiding a lifelong disability. Stroke damage in the
brain can affect the entire body - resulting in mild to severe disabilities. These include paralysis,
problems with cognition, problems with speaking, and emotional issues.
What can you do to prevent a stroke?
While family history of stroke plays a role in your risk, there are many risk factors you can
control.
• If you have high blood pressure, work with your doctor to get it under control. Many people
do not realize they have high blood pressure, which usually produces no symptoms but is a
major risk factor for heart disease and stroke. Managing your�blood pressure is the most
important thing you can do to avoid a stroke.
• If you smoke, quit.
• If you have diabetes, learn how to manage it. As with high blood pressure, diabetes usually
has no symptoms but it increases the chance of a stroke.
• If you are overweight, lose weight and maintain.
• Exercise regularly.
Source: NIH: National Institute of Neurological Disorders and Stroke
Did You Know?
Every 45 seconds, someone has a stroke in the United States.
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May 2013
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Don’t Fry Day Friday, May 24, 2013
The National Council on Skin Cancer Prevention designated the Friday
before Memorial Day as Don’t Fry Day. That is, don’t fry your skin. The
Council’s goal is to promote sun safety awareness by reminding
everyone to protect their skin while enjoying the outdoors on Don’t Fry
Day and every day. Skin cancer prevention is about being prepared and
practicing sun safety. This summer when planning your vacation, be
sure to add the following sun safety items to your packing list.
Sun Safety Packing List
• wide-brimmed hat
• broad spectrum sunscreen with a Sun Protection Factor (SPF) of 30
or higher
• sunglasses
• lip balm
• umbrella
• long sleeved, light weight shirts and pants
• list of indoor activities to do during peak UV hours between 10 am
and 4 pm
A broad-spectrum SPF will protect you from both ultraviolet A (UVA)
and ultraviolet B (UVB) rays. You should reapply sunscreen every two
hours, and after swimming or sweating. Practice extra caution when
near water, snow, and sand as they reflect the damaging rays of the sun,
which can increase the chances of getting sunburned. Don’t forget, the
same rules apply for small children. Be sure that they are protected and
indoors during peak UV hours.
Skin Cancer Stats
• Skin cancer is the most common type of cancer in the United States.
• One American dies from skin cancer every hour.
• The sun is the primary source of excessive UV radiation, which is the
cause of most skin cancers.
• The incidence of melanoma (a form of skin cancer) continues to rise.
• Melanoma is the second leading cancer among young adults 15-29
years old.
• The states with the highest incidence rates of melanoma are: New
Hampshire, Vermont, Rhode Island, Utah, Connecticut, Idaho,
Delaware, Washington, Oregon, and Massachusetts.
What Skin Cancer Looks Like
Even the same type of skin cancer can look very different from person
to person. The best way to tell if you have skin cancer is to see a
dermatologist. You should see a dermatologist right away for a skin
cancer check if you see anything on your skin that lasts for 2 weeks or
longer and is:
• growing
• changing shape
• bleeding or itching
These are signs of skin cancer. If it is caught early and removed, skin
cancer has a high cure rate.
Sources:
Centers for Disease Control and Prevention; National Council on Skin Cancer
Prevention; American Academy of Dermatologists
Safety Corner: Healthy Sleep
Do you want to be productive, mentally sharp, emotionally balanced
and full of energy all day long? The way you feel during your waking
hours hinges on how well you sleep at night. Of course, sleep isn’t
always easy to get when you’re feeling overwhelmed or stressed. Stress
is the number one reason most people can’t get enough quality sleep. So
how do you shut off your stressors and get down to the important
business at hand every night: sleep!
Tips for upping your sleep
How do you sleep longer—and better?
• Set a regular bedtime.�Your body craves consistency, plus you're more
likely to get enough sleep if you schedule rest like your other important
tasks.
• Wake up at the same time every day. If you’re getting enough sleep, you
should wake up naturally without an alarm. If you need an alarm clock
to wake up on time, you may need to set an earlier bedtime. As with
your bedtime, try to maintain your regular wake–time even on
weekends.
• De-caffeinate yourself.�Drinking caffeine to stay awake during the day can
keep you up at night. Try resisting the coffee and colas starting six to
eight hours before bed.
• De-stress yourself.�Relax by taking a hot bath, meditating or envisioning a
soothing scene while lying in bed. Turn off daytime worries by finishing
any next-day preparations about an hour before bed.
• Exercise. Working out can improve sleep in lots of ways, including by
relieving muscle tension. Don't work out right before bed, though, since
exercise may make you more alert. If you like, try gentle upper-body
stretches to help transition into sleep.
• Make your bed a sleep haven. No paying bills or writing reports in bed.
Also, if you can't fall asleep after 15 minutes you can try some soothing
music, but if you remain alert experts recommend getting up until you
feel more tired.
Source: liveyourlifewell.org