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Printed from intranet Common workout mistakes November 2014 Whether your workout is a brisk walk or a high-tech gym routine, there are common mistakes that many people make. Healthworks’ Program Manager and personal trainer, Katherine Rothwell, shares her top five: 1. Not pushing yourself enough 3. Unrealistic expectations The body loves to take the road of less resistance. You need to constantly push yourself to keep achieving results. Just like a drug addict needs more of the drug to feel the same effect, the body needs to be pushed to achieve greater fitness or strength. There’s nothing more discouraging than not seeing the results you expect, especially when you’ve tried so hard. Try changing one of these FITT principles: Frequency – change the number of days you exercise. Intensity – increase your intensity; if you always run or walk on flat ground, try doing more hills or stairs, or take less rest between weight sets. Time – if you exercise for 30 minutes, try 45 minutes. Type – mix up the type of exercises you do. 2. Getting dehydrated The recommended six to eight cups of water a day is really designed for inactive people. When you exercise, you need to rehydrate regularly. Unless you’re doing very long and very intense workouts, you don’t need sports drinks. Drink water before, during and after your workout. What’s inside Shows like The Biggest Loser have skewed many people’s expectations of how quickly they can reach their goals. Do some research to find out what’s realistic for your body type, age, gender and activity levels. 4. Overtraining By not allowing your body adequate rest, you can begin to lose your fitness and strength. Overtraining is a physical, behavioural, and emotional condition that occurs when the volume and intensity of your exercise exceeds your recovery capacity. 5. Assuming 10 minutes isn’t worth it There’s increasing evidence that short sharp workouts can be just as effective as long sweaty workouts. High Intensity Interval Training (HIIT) or Tabata methods, along with the popular “7 Minute Workout” have delivered good results. Even just a 10 minute walk a day has been shown to result in improved cardiovascular fitness. 2Dairy: do or don’t – busting the myths around dairy foods. 4Aim for average – why we can’t all be better than average, and how to deal with it. 5Mind and body – the links are even more powerful than you thought. 6Driver distract…ions – how to limit in-vehicle distractions while driving. What’s on this month Sun 30 2 Mon 3 Tues Wed Thurs November is: Movember Lung Awareness Month 4 5 6 Fri Sat 1 7 8 Walk to Work Day 9 10 11 12 13 14 15 World Pneumonia Day World Diabetes Day World Chronic Obstructive Pulmonary Disease (COPD) Day 16 17 18 19 20 21 22 Cervical Cancer Awareness Week Skin Cancer Action Week Antibiotic Awareness Week 23 24 25 26 27 28 29 Australian Mesothelioma & Asbestos Awareness Week © Copyright Healthworks® 2014. For intranet use only. May not be copied, sold, distributed, reproduced in either part or full in any other form. Strength does not come from physical capacity. It comes from an indomitable will. Mahatma Gandhi Printed from intranet Dairy: do or don’t? by Jenny Boss, Nutritionist Foods marketed as dairy-free may imply that dairy is something to be avoided, yet for the majority of Australians, dairy foods are a valuable part of the diet. Milk, cheese and yoghurt are nutrient dense and rich in calcium – in fact very few other foods in the diet contain as much of this important nutrient. Dairy foods are also an important source of other key nutrients, including protein, phosphorus, potassium, riboflavin and vitamin B12. The benefits of milk, cheese and yoghurt go beyond bone health, with recent research indicating that they can protect us against heart disease and stroke, reduce the risk of high blood pressure and some cancers, and may reduce our risk of type 2 diabetes. Decades of research have gone into supporting dairy products’ role in a healthy diet, and the most recent Australian Dietary Guidelines reflect this, recommending two and a half to four servings of dairy a day depending on age and gender. Yet dairy foods are not without controversy. Myths, rumours and misinformation, fuelled by the internet and social media, continue to surround dairy. Here are some of the most common: Milk is only suitable for young cows, sheep and goats The fact that our ancestors worked out how to access the milk of their domesticated animals gave them a significant survival advantage. In fact it is thanks to dairy food, argues dietitian Glenn Cardwell, that many of us are here today. “There is accumulating evidence that the domestication of cattle, camels and goats provided a survival advantage when we started consuming their milk and, subsequently, yoghurt and cheese,” he explains. “Domesticated animals became a guaranteed source of nutrient-rich food, with the earliest evidence being 7000 years ago in sub-Saharan Africa.” You must cut back on dairy to lose weight Research shows three to four daily serves of milk, yoghurt or cheese as part of a balanced diet – including regular fat varieties – is not linked to weight gain. “In fact contrary to popular belief, including three to four serves of milk, cheese and yoghurt, as part of a kilojoule controlled diet can actually help shrink waist lines,” says Emma Glassenbury, Accredited Practising Dietitian with Dairy Australia. Dairy foods trigger asthma Dairy foods have often been suggested as a common trigger for asthma, but there is little scientific evidence to support this myth. The National Asthma Council Australia also does not routinely recommend avoiding dairy foods as a way to manage asthma. Eight out of ten Australian adults need to increase their intake of the dairy food group in order to achieve the levels recommended by the Australian Dietary Guidelines. 02 © Copyright Healthworks® 2014. For intranet use only. May not be copied, sold, distributed, reproduced in either part or full in any other form. Printed from intranet Calcium from non-dairy sources If you have difficulty digesting dairy products, or prefer not to consume them, there are other sources of calcium. “It’s rare that food allergens trigger asthma,” says Associate Professor Janet Rimmer, Respiratory Physician and Allergist at the Sydney Medical School, University of Sydney. “It’s more likely that food additives or food preservatives will trigger asthma.” You can’t have any dairy foods if you’re lactose intolerant Calcium is found in canned sardines and salmon (if you eat the bones), calcium fortified tofu and soy milk, and dark green leafy vegetables, such as kale, broccoli, and bok choy. Other sources include dried beans and legumes, sesame seeds (and tahini), dried figs and apricots, fortified breakfast cereals and almonds. However, it is difficult to reach calcium requirements through non-dairy sources. You need to consume five cups of cooked broccoli, five cups of red beans or 165g almonds to provide your body with the same amount of calcium as it would get from one 250ml glass of milk, says Nutrition Australia. Lactose is the main carbohydrate found in milk, yet people with lactose intolerance do not need to avoid dairy foods altogether. “People with lactose intolerance or people who think they have lactose intolerance often avoid dairy foods,” says Glassenbury, “however, up to 250mls of milk may be well tolerated if broken up throughout the day and consumed with other foods.” “In fact, many dairy foods do not contain large amounts of lactose,” she continues. “Most cheeses contain virtually no lactose and are usually well tolerated. Yoghurt is also generally well digested as it contains bacteria that ferment (or consume) the lactose.” Milk is high in fat Do you know the percentage of fat in regular milk? Research suggests most of us don’t, with replies averaging 22% fat! Milk actually contains only 3.8% fat, while reduced fat milks have around 2%. Osteoporosis is rare in countries such as China, where dairy intake is low The reality is that fractures in the spine are as common in Asian populations as in Caucasian populations, and the International Osteoporosis Foundation predicts that 50% of all osteoporotic hip fractures will occur in Asia by the year 2050. Research shows that getting enough calcium-rich foods, such as milk, cheese and yoghurt is important for bone health in both Asian and Western populations. So how much dairy food should I be having? Osteoporosis Osteoporosis is a condition where bones become brittle, leading to a higher risk of breaks than in normal bone. It is a common disease affecting over one million Australians. Because of the loss of the bone-protecting hormone oestrogen at menopause, women make up 75% of those affected. Your bones act like a calcium bank, so that if you don’t have sufficient calcium from your diet to maintain adequate blood levels, the body reacts by withdrawing calcium from your skeleton. If your body withdraws more calcium than it deposits over a long period your bone density (bone strength) will gradually decline, and you risk developing osteoporosis or osteopenia (defined as low bone density but not yet osteoporosis). As bones become thinner and less dense, even a minor bump or fall can cause a serious fracture. Any bone can be affected by osteoporosis, but the most common sites are the hip, spine and wrist. Fractures in the spine due to osteoporosis can result in height loss or changes in posture. Osteoporosis usually has no symptoms until a fracture occurs which is why it is often called the ‘silent disease’. Worldwide, osteoporosis causes more than 8.9 million fractures every year. Your best defence? Sufficient dietary calcium such as milk, cheese and yoghurt, vitamin D from safe sunlight exposure, and plenty of weight bearing exercise – strength training, for example, brisk walking, or various sports. This depends on your age and gender. Topping calcium requirements are adolescents and post-menopausal women, who need four serves of dairy a day to meet their calcium needs, while men over 70 require 3½ serves per day. The rest of us need about 2½ serves per day. Your calcium calculator Try this simple online calculator from the International Osteoporosis Foundation to work out your average daily calcium intake based on the foods you eat daily and weekly. www.iofbonehealth.org/calcium-calculator And what is a serving? One glass (250ml) milk, 200g yoghurt, 40g (2 slices) of cheese, and ½ cup of ricotta cheese each provide one serving of dairy. Sources: Dairy Australia at legendairy.com.au; Osteoporosis Australia at osteoporosis.org.au; theconversation.com; and The Dairy Council UK at milk.co.uk © Copyright Healthworks® 2014. For intranet use only. May not be copied, sold, distributed, reproduced in either part or full in any other form. 03 Printed from intranet Aim for average Do you feel under pressure to be brilliant every day? Will being average really change the way you work? How would you feel if your work was described as average? Most likely you’d be devastated, as in today’s culture it would be considered an insult. Few of us are content to be called an average parent or partner, worker or friend, and how many would happily tick the box on ‘average personality’? Our competitive society demands above average performance in order for us to feel special. “But it’s impossible for everyone to be above average at the same time,” explains Dr Kristen Neff, Associate Professor in Human Development at the University of Texas at Austin, and selfcompassion and self-esteem researcher. The laws of mathematics dictate that we can’t all be more skilled or special than others, so what’s going on? Is self-esteem to blame? Part of the problem, believes Neff, is the growth of the selfesteem movement. For many years psychologists believed self-esteem could never be too high, as high self-esteem correlated with better mental health. That may be true, but the way we pursue selfesteem can be problematic. It’s better to feel worthy than worthless, but perhaps not when the pursuit of high self-esteem involves what’s termed self-enhancement bias – puffing yourself up while putting others down. What can happen, claims Neff, is that we overly criticise ourselves when we don’t meet our high standard. And as soon we feel ‘less than’, as we inevitably do at times, our sense of worthiness takes a nosedive. We end up on the emotional rollercoaster of overly inflated and overly deflated self-esteem, and that’s not good for achieving, either personally or professionally. So how can we feel good about ourselves without needing to feel above average? One answer is developing self-compassion. Be kind to yourself Self-compassion is about being kind to ourselves when life doesn’t go as planned, when we slip up, say something insensitive, or notice something about ourselves we don’t like. Self-compassion’s major advantage over self-esteem is that it kicks in exactly when self-esteem falls down – when we don’t meet our expectations. Says Neff, “my research and that of my colleagues has shown that self-compassion offers the same benefits as high self-esteem, but is not associated with the downsides, such as narcissism, social comparison, or ego-defensiveness.” Sources: Dr Kristen Neff, writing in Social and Personality Psychology Compass, and in Psychology Today at psychologytoday.com Living among scarcity Whether it’s scarcity of love, food, sleep, money or time, when you feel you just don’t have enough, it can lead to anxiety and stress. Many of us, for instance, just never feel we have enough time to do the things we want. We end up poor time managers, double scheduling appointments, paying credit cards late, meeting deadlines in the nick of time. To stop your focus on any one scarce resource like time or money, try the following: Don’t compare yourself to others. We always tend to focus on those people we perceive as having more – more time, money, or possessions. But you really never know what it’s like to walk in that person’s shoes, and as the saying goes “don’t compare your inside to everybody else’s outside”. 04 Distract yourself from obsessing. It takes a lot of effort to break the cycle of worrying about decisions you’ve made, or ruminating over the ‘what-ifs’. When you catch yourself doing so, get up and get active to activate the left side of your brain, which can break the depressive emotional focus. Take a walk, call a friend, or declutter an area at home or work. Source: Melanie Greenberg, PhD, in Psychology Today. © Copyright Healthworks® 2014. For intranet use only. May not be copied, sold, distributed, reproduced in either part or full in any other form. Printed from intranet Mind and body: the links are even more powerful than you thought “Psychological studies show that your mind and your body are strongly linked. As your mental health declines, your physical health can wear down, and if your physical health declines, it can make you feel mentally ‘down’.” (American Psychological Association, 2005) Instinctively we know it to be true: our physical health has a direct impact on our mood and mental health. Studies have also shown the inverse to be true: people with mental illnesses have higher rates of chronic disease. Not just poor health from poor diet or lack of exercise, but diseases such as heart disease, diabetes and cancer. According to the Mental Health Foundation (UK), “Depression is associated with 67% increased mortality from cardiovascular disease, 50% increased mortality from cancer, two-fold increased mortality from respiratory disease and three-fold increased mortality from metabolic disease.” Yet this link isn’t just for those with serious illnesses. Any of us who have eaten badly and dropped the exercise for a couple of weeks know the toll it takes on our mood, concentration, motivation and ability to handle stress. What’s the explanation? While this is still a surprisingly new area of research, it seems diet, exercise and stress are the main contributors. What you eat affects your mood New research is beginning to find links between diet quality and mental health. Michael Berk, professor of psychiatry at Deakin University School of Medicine, says that while this is still a new field of study, “the results are unusually consistent, and they show a link between diet quality and mental health.” In a study of 5,000 Norwegians, Berk found lower rates of depression, anxiety and bipolar disorder among those who ate a diet of meat and vegetables than among people who ate lots of processed and fast foods. Other studies have found similar results for people who eat whole, unprocessed, nutrient-dense foods. One of the reasons could be to do with gut bacteria. The bacteria in your gut make most of the body’s serotonin, which regulates mood. Healthy gut bacteria means a healthier mind. Blame stress Mental stress has a chemical effect on our physical body. When we experience stress, our body goes into overdrive. Our heart rate increases, our blood vessels constrict, our blood gets ready to clot, and our brains release hormones that stimulate the release of cortisol and norepinephrine. While everyone experience stress to some extent, people with depression and anxiety experience much higher rates. Chronically elevated levels of cortisol and norepinephrine contribute to high blood pressure, insulin resistance and diabetes, which are risk factors for heart disease. If it seems you’re always coming down with something during or after a stressful period, you’re probably right. High levels of cortisol, along with the actions of a neurotransmitter called neuropeptide Y, both released during stress, work to lower your immunity. Main sources: Mind, Body and Heart: Psychotherapy and the Relationship between Mental and Physical Health at psychotherapy.com.au; “Can what you eat affect your mental health?” at washingtonpost.com; mentalhealth.org.uk The exercise effect Exercise not only helps reduce the severity of mental health issues, but it is also shown to reduce the risk of developing a mental illness. A 2011 Dutch study of more than 7000 adults found that doing exercise reduced the risk of developing a mood or anxiety disorder over the following three years, even when controlling for socioeconomic factors and physical illnesses. Other studies have shown that exercise can be as effective on depression as antidepressants. Researchers at Duke University in the US assigned sedentary adults with major depressive disorder to one of four groups: supervised exercise, home-based exercise, antidepressant therapy or a placebo pill. After four months, patients in the exercise and antidepressant groups had higher rates of remission than patients on the placebo. They concluded that exercise was comparable to antidepressants for patients with major depressive disorder. Similar findings apply to those with anxiety. In a 2008 study, anxiety-sufferers who participated in a two-week exercise program showed significant improvements in anxiety sensitivity compared with a control group. It’s thought that exercise helps mental health in a number of ways: •It releases feel-good brain chemicals such as neurotransmitters and endorphins. • It increases body temperature, which may have calming effects. • It provides distraction from negative thoughts. • It gives us an improved sense of control and self esteem. Sources: Psychosomatic Medicine Journal of Behavioural Medicine; American Psychological Association at apa.org and Mayo Clinic at mayoclinic.org © Copyright Healthworks® 2014. For intranet use only. May not be copied, sold, distributed, reproduced in either part or full in any other form. 05 Printed from intranet Driver distract...ions Drivers’ reaction times to incidents increased by 44% when eating, while reaction times increased by 22% when sipping a drink. Institute for Transport at Leeds University As a driver, the number of distractions competing for your attention have increased considerably in the last few years. In-vehicle distractions include your GPS system, on-board DVD, complex sound systems, MP3 players, climate controls, and alarms from a range of vehicle operations such as your fuel gauge. Then there’s mobile phones– not just in terms of phone calls and texts – but also the distraction of photo-taking, social media posting, tweeting and music organising. A study of serious road accidents in NSW and Victoria has found that drivers distracted by passengers, car stereos or mobile phones cause more crashes than drivers under the influence of alcohol or drugs. Controlled studies confirm this, showing that distraction is a contributing factor in 22% of car crashes and near crashes and 71% of truck crashes (and 46% of near crashes), according to the Centre for Accident Research and Road Safety, QLD. Mobile phones While it’s legal to use hands-free mobile phones in the car, numerous studies have shown they are not safe. Even the recent use of a mobile phone can increase your chances of a crash. Based on phone records, statistics show that mobile phone use within the 10-minute period before a crash was associated with a four-fold increase in the likelihood of being in a collision that required hospital attendance. Texting According to US Department of Transportation, five seconds is the average time your eyes are off the road while texting. When traveling at 90km per hour, that’s enough time to cover the length of a football field blindfolded. What about GPS units? Data on the distractability of GPS and in-vehicle navigation is still in early days of collection. A 2010 NRMA Research Centre road-test revealed that drivers glanced at the GPS around 90 times for an average of 1.2 seconds. “This means, when travelling at 60 km/h, they were looking away from the road for up to 19 metres at a time – or more than four car lengths.” Steps to distraction-free driving The Office of Road Safety WA offers these tips to reduce distraction: •Turn off your mobile phone when driving (even if it is a hands-free mobile phone). •Adjust all vehicle controls (including the radio/CD player) before setting off. •Turn off your MP3 player when driving. •Take a break rather than eat, drink, smoke or groom yourself while driving. Sources: drive.com.au; Curtin-Monash Accident Research at c-marc.curtin.edu.au; Roads and Maritime Services rms.nsw.gov.au; NRMA Stay Safe Driver Distraction Submission at nrma.com.au How to give first aid for a scald Hands up if you’ve dropped your hot lunch when transferring it from the microwave to the plate, or spilled some hot tea? We’ve all managed to do this and barely escape from a serious scald. However, should a colleague be unlucky and drop their dinner left-overs on bare skin, here’s what you can do to help. 1.Follow DRSABCD. Make sure you and others don’t slip on the mess! © St John Ambulance Australia. This information is not a substitute for first aid training. St John recommends that everyone is trained in first aid. For more information on St John first aid training and kits visit www.stjohn.org.au or call toll free 1300 360 455. 06 2.Immediately hold the scalded area under cool running water for 20 minutes (yes, 20 minutes). 3.Remove any jewellery and clothing from the area unless it is stuck to the burn. 4.Cover the scalded area with a loose and light non-stick dressing, preferably clean, dry and lint-free, for example, Glad-wrap from the bottom drawer. Absolutely DO NOT apply any lotions, ointment or fat to burns; DO NOT touch injured areas or burst any blisters; DO NOT remove anything sticking to the burn. Seek medical attention if: •the burn is deep, even if patient does not feel any pain •the burn is larger than a 20 cent piece •the burn involves airway, face, hands or genitals • you are unsure of the severity of the burn. © Copyright Healthworks® 2014. For intranet use only. May not be copied, sold, distributed, reproduced in either part or full in any other form. Printed from intranet Good judgment comes from experience. Experience comes from bad judgment. Don’t say ‘cheer up’ Fast fruit Has anyone ever told you to cheer up when you’re feeling blue? And did it work? Unlikely. If you could cheer up by choice, you’d already have done so, argues Oliver Burkeman in theguardian.com. Trying to resist the contents of the vending machine at work, with that gnawing hungry feeling mid afternoon? Don’t despair – an innovative Queensland company may help with your dilemma. A Canadian study published in the Journal of Personality and Social Psychology, found no evidence that ‘positive reframing’ is helpful for people with low self-esteem, and telling others to look on the bright side is both unwelcome and counterproductive. The same company that launched a banana vending machine last year, has now rolled out a fruit version that dispenses seasonal fresh fruit as well as roasted nuts. And in case you think you’ll end up with damaged goods, the machine has a bruise-free elevator system to protect the fruit. The best selling item? A strawberry and blueberry mix. What can help is ‘negative validation’ – comments that encourage people to feel that expressing negative emotions is appropriate in the situation. Sources: Landline at abc.net.au; and Australian Health Food Guide. Are our fates written in the stars? Science has for a long time debunked the notion of astrology, but it does seem that the month, or at least the season, of your birth really can predict your fate. Scientific studies published in peer-reviewed journals have found that: •People born in the autumn tend to live longer. Autumn babies are about 40% more likely to live to 100 than spring babies. •Winter and spring babies are typically more at risk of schizophrenia, depression and bipolar disorder. •On the plus side, winter babies are more likely to be chess champions, and the least likely to be highly short-sighted. •Summer babies are less susceptible to allergies. The mechanisms behind these trends aren’t clear, but it could be down to exposure to vitamin D, or to different kinds of allergens during different seasons. The effects of season, however, tend to be relatively small, so it’s not worth planning your conception according to these dates! Source: BBC Health at bbc.com Source: theguardian.com D and Dementia If you tend to avoid the sun or just don’t get out in it much due to your work, it might be worth getting a blood test for vitamin D levels. One study that followed 1,650 people over five years found that those lacking in the sunshine vitamin were twice as likely to develop dementia and Alzheimer’s disease compared with people with healthy levels. The study was able to show an association between low levels of vitamin D and the risks of developing dementia, but could not prove cause and effect. More research is needed to establish whether eating vitamin D-rich foods, such as oily fish, or taking supplements, could delay or even prevent dementia. For information on vitamin D and healthy levels of sun exposure, visit the Cancer Council website (cancer.org.au) and download the brochure How Much Sun is Enough? Source: NHS Choices at nhs.uk Editorial Team: Director: Ken Buckley MSc DipPE Published by: Healthworks Jim Horning ® Editor: Kylie Singh PO Box 615, North Sydney Deputy Editor: Jenny Boss MHumNutr NSW 2059 Australia Design: Trina Hayes, Feathered Edge Design ACN 002 553 291 Printing: Contact & Clarendon Printing Pty Ltd Phone: 1300 90 10 90 Subscriptions: Janelle Gibb Website: www.healthworks.com.au Email: [email protected] © Copyright Healthworks® 2014. For intranet use only. May not be copied, sold, distributed, reproduced in either part or full in any other form. Healthworks® wellness, health, and safety products and solutions are a trademark of Worklife Solutions Pty Limited (ACN 002 553 291), registered in Australia. Well at Work™ ©2014. All rights reserved. No part of this work may be re–sold, reproduced or copied in any form. The information in this publication does not provide medical advice for individual problems. For advice and treatment, consult your doctor or health care professional. Well at Work is printed on an environmentally responsible paper. The pulp for this paper is sourced from certified, well managed sustainable plantations and the paper mill is ISO 14001 accredited. 07 Printed from intranet thing you can do today Live as if you were to die tomorrow. Learn as if you were to live forever. Mahatma Gandhi Feeling stuck in a rut? Rarely see people outside work and family? Then connect to your community and become a volunteer. And before you say you don’t have time, consider the benefits: • New friends and contacts Committing to a shared activity together is an ideal way to meet new people and broaden your support network. It also increases your social and relationship skills if they’re a little rusty. • Physical and mental health Volunteering can prevent social isolation, and give you new skills and a sense of achievement, thus reducing the risk of depression. Studies show it can also reduce mortality from all causes. • The happiness effect Helping others kindles happiness, and the more people volunteer, the happier they are, according to a study in Social Science and Medicine. In fact the hike in happiness was comparable to having an income of $75,000 compared to $20,000. Not sure where to start? Visit volunteeringaustralia.org for information on volunteering in your area. Sources: helpguide.org; and worldvolunteerweb.org “Before you speak, ask yourself: is it kind, is it necessary, is it true, does it improve on the silence?” Mevlana Rumi It’s always best to speak your mind There are hundreds of articles, books and self-help gurus encouraging us to speak our mind. Be assertive! Stand up for yourself! Because no one else will! Define your voice! Strengthen your identity and position! Command respect! Strengthen your influence! Yet there are many reasons why sometimes it’s better to hold your tongue, or at least to take pause and think about how you’ll phrase things. When we’re quick to “speak our mind”, it’s often an emotionally-charged situation. Too often we lash out in anger or hurt, and regret our words later. In other situations, your opinions might be culturally, socially or politically inappropriate. Communicating with sensitivity and tact can build your reputation and credibility, and can show professionalism and integrity. It’s not always about staying silent, it’s about thinking through the most appropriate way to communicate effectively – finding the best way to convey your thoughts in a way that’s respectful and positive. Before you speak, figure out what you actually want to achieve by speaking out. What is your objective? Then think about the other person’s perspective, and how they may be feeling. Then and only then consider the best way and place to do it. A good guide is ENATA: is what you want to say Effective, Necessary, Accurate, Timely and Appropriate? Did you know? in itting smoking kick The benefits of qu rette. af ter the last ciga just 20 minutes In 20 minutes, heart rate and blood pres sure will drop, and in 12 hours the carbon monoxide leve l in your blood will return to normal. 08 © Copyright Healthworks® 2014. For intranet use only. May not be copied, sold, distributed, reproduced in either part or full in any other form.