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GET WELL, STAY WELL NEWSLETTER
YOUR GUIDE TO HEALTHY LIVING
Mental health issues — such as depression and anxiety — are the most common health problem in the
country today. One in five adults in the United States experiences difficulty from such conditions in a
given year. Children and adolescents also are experiencing emotional illnesses in increasing numbers.
Emotional illnesses cause significant pain and suffering. Fortunately, treatments are available to relieve and reduce the
symptoms. It is helpful to remember that many of these conditions have a genetic component, so knowing a person’s
family history is important.
Remember that, just like physical conditions such as a heart attack or stroke, psychological illnesses have warning signs.
It is important to recognize these warning signs and symptoms, so appropriate intervention and treatment can begin.
Please take a minute to review these important signs and symptoms:
• Not enjoying activities or not getting any joy out of life
• Having excessive worries or fears, or repetitive thoughts that won’t go away
• Feeling extremely sad, tired, irritable or angry
• Having trouble focusing on tasks
• Eating much more or less than usual
• Sleeping much more or being unable to fall asleep or stay asleep
• Avoiding friends, family or social interactions
• Going through extreme mood swings
• Using substances like drugs or alcohol to lessen the emotional pain
• Thinking of harming yourself or thinking about suicide and death
What should I do if I think I might be suffering from a mental illness?
If you are experiencing one or more of the above symptoms, it is important to remember that you are not alone. There
are a variety of resources to help you. Below are some steps you can take to begin the journey back to feeling well.
• Contact your doctor who can support you and help you find a specialist trained in mental health. • See if your company has an Employee Assistance Program (EAP) — these organizations provide 24 hour
telephonic support and will arrange prompt follow up with a local specialist. • Stay in touch with family and friends and ask them to help and support you. If they are not being supportive and
understanding, it’s important to speak up and tell them how they can help you. Most of the time people mean
well, and do not realize if they are actually making you feel worse. • Try to rely on healthy lifestyle strategies, such as regular exercise and healthy sleep rather than unhealthy
strategies (e.g., using substances like drugs or alcohol, gambling or binge eating) that might make things worse.
©Copyright Be Well Solutions, 2018
For more information, contact Be Well Solutions at (888) 935-7378 or firstname.lastname@example.org.
What should I do if I think someone might be suffering from a mental illness?
While mental illnesses are nothing to be ashamed of, many people are sensitive about what others think about their
condition. It is not your role to diagnose someone with a mental illness., but rather to provide support. Try to begin
with supportive conversations and offer to help in any way you can. The National Alliance on Mental Illness suggests
saying something similar to the phrases below.
• I’ve noticed that you haven’t been acting like yourself lately. Is something going on?
• It worries me to hear you talking like this. Let’s sit down and look for places to get help. I can go with you.
• I really want to help, what can I do to help you right now?
Where can I find resources to help myself and/or others cope with mental illness?
• The National Suicide Prevention Lifeline has trained crisis workers available
24 hours a day, 7 days a week for immediate support or intervention.
Call 1-800-273-8255 for on the spot counseling.
• The National Alliance on Mental Illness has more information on mental
health conditions, a help line, and online message boards where you can
find support in the privacy of your own home. To get started visit
• The Substance Abuse and Mental Health Services Administration has a
treatment referral helpline to assist you with your search for services in
your local area. Call 1-800-662-4357 or visit findtreatment.samhsa.gov to find treatment and support.
Red Lentil and Sweet Potato Soup
Recipe adapted from the Mind Diet
Nutrition Facts Total Servings - 9 Per 1 cup Serving Calories: 180 / Total Fat: 4g / Saturated Fat: 1g / Sodium: 140mg / Carbs: 28g / Fiber: 5g / Sugars: 9g / Protein: 8g
Directions 1. Heat the oil in a soup pot over medium heat. 2. Place the cumin, ginger, and curry powder in the olive oil and cook until fragrant, about
1-2 minutes. 3. Add the onion and sauté until translucent. 4. Add the garlic and continue to sauté until golden. 5. Add the carrots and sweet potatoes to the soup pot, stirring periodically for 1-2 minutes. 6. Add the water, broth, and red lentils. Cover and bring mixture to a gentle boil. 7. Once boiling, remove cover and continue to simmer for 25 minutes. 8. Puree the soup with an immersion blender. You can also use a high speed blender on
low speed, or in a standard blender, as long as the soup is divided into batches (this will make it easier to blend).
• 2 tablespoons extra virgin olive oil
• 1 teaspoon ground cumin
• 1/4 teaspoon ground ginger or 1/2 teaspoon grated ginger
• 1 tablespoon curry powder
• 1 yellow onion
• 1 garlic clove, chopped
• 1/2 cup chopped carrots
• 2 sweet potatoes, medium diced (about 3 cups)
• 3 cups water
• 4 cups low sodium vegetable broth
• 1-1/2 cups split red lentils
• Parsley, for garnish (optional)
QuikQuizTM: Contagion Is Catching Infectious diseases can be passed from person to person or by bites from insects or animals. These infections result from bacteria, viruses, fungi and parasites, causing dozens of contagious diseases. Test your knowledge:
1. q True q False Methicillin-resistant Staphylococcus aureus (MRSA) is a staph infection that can be hard to treat.
2. q True q False Hepatitis C virus now kills more people in the U.S. than any other infectious disease.
3. q True q False Only 30% of Americans are affected by type 1 herpes virus by their 20s.
4. q True q False In 1900, infectious diseases accounted for nearly half of the deaths in the U.S.
Answers on back. >>
For many folks, it starts with the winter holidays. We add pounds celebrating with month-long buffets, irresistible desserts and drinks. This can also be a stressful, busy time when we lose the incentive to fix healthful meals and exercise. Don’t let your attitude weigh you down in the coming months. Instead, focus on your health and some simple changes. >> Eat for energy. Smart food choices can help reduce fatigue and
control your hunger and stress levels. Fruits, vegetables, whole grains and lean protein sources, as well as drinking water, provide sustained fuel.
>> Keep track. Record what you eat and drink, how much and when for a few days to spot diet patterns. For example, if you tend to binge on snacks mid-afternoon, make sure you keep healthy choices handy.
>> High-energy snack picks: • 1 cup plain Greek yogurt with fruit • ½ ounce nuts and seeds • Nut butter with vegetable sticks • Sliced turkey with bean dip >> Try frequent, small meals and snacks. People who do tend to
have steadier energy and a lower likelihood of weight gain than people who eat 2 large meals a day.
Don’t leave eating well and exercise to chance. Plan meals and schedule your exercise – fit in something physical every day; write it down if it helps. Being active throughout your day can reduce stress and curb overeating.
Outsmart Winter Weight Gain
Health is the thing that makes you feel
that now is the best time of the year. — Franklin Pierce Adams
Decoding Saturated Fats For many years, health care practitioners have recommended limiting the intake of saturated fat in our diet because high intakes may raise cholesterol levels and the risk of developing heart disease. That advice was questioned in 2013 when a study in the British Medical Journal showed saturated fat may not be a major problem for heart disease risk. Is saturated fat no longer a health risk? Conflicting studies and media headlines have left many people confused. So, here’s a summary of the research to date: Side A: Two meta-analyses in 2010 and 2014 found insufficient evidence that dietary saturated fat increases heart disease risk. (A meta-analysis study pulls data from many other studies to get a comprehensive overview of a topic.) But more research is needed. Continued on back. >>
Smart Moves toolkit is at www.personalbest.com/extras/18V1tools.
Do You Need Breakfast? By Cara Rosenbloom, RD
The old adage that “breakfast is the most important meal of the day” has been contested recently, based on new