Inside This Issue:

Self-Care Corner .................2

This Month’s Health Observance.........................3

Well-Being Tips ...................4

Family Life...........................6

Work Life

.............................7

VHA Employee Health Promotion/ Disease and Impairment Prevention For further information about this newsletter, please contact: AskVHAemployeewellness@va.gov

Healthy ®

LetterLife July 2014 Promot ing Heal th . Enhancing L i fe . Reducing Costs .

NEWS from the VHA Employee Health Promotion/Disease and Impairment Prevention Program Office

The 4th annual VA2K was held on May 21st at over 170 locations throughout the United States. Despite challenging weather, VA employees demonstrated their commitment to help homeless Veterans by donating goods such as clothing, food and toiletry items. At the same time they exhibited their commitment to their own health and wellbeing by walking a 1.24 mile course. A big thank you from the EHPDIP Program Office to all employee, Veteran and community participants and a HUGE expression of gratitude to the local event organizers who gave so tirelessly of their time to make this event possible. You are the Best!

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Walk it out. When the task at hand requires some imagination, taking a walk may lead to more creative thinking than sitting, according to research from the American Psychological Association. It was the walking, not necessarily being outdoors, that made the creative difference. Even participants who walked on treadmills came up with better ideas in the study, which means that physical activity helps your brain as well as your heart.

VA WIN Monthly Observance for July:

UV Safety

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DESTINATION:

{Note: Many topics like the one on this page are contained in a medical self-care guide, such as Healthier at Home® and/or addressed by a nurse advice line if you have access to one. They can help you make better decisions about when to seek professional assistance and when you can treat yourself at home using self-care.}

Self-Care Corner

Dos No matter where you travel, following these steps could make the difference between a great and a dreadful vacation. • Pack a basic first-aid kit. • Pack all prescriptions and other valuables,

such as jewelry, in your carry-on luggage. • Stretch your arms and legs at least every

hour during travel. • Stay hydrated. If the drinking water could

be unsafe, choose bottled water. • Wash your hands often. Take travel-size

hand sanitizer gels and cloths. • Talk to your family about safety concerns.

Set rules for the kids. • Don’t let kids wander or swim

unsupervised. • Tell a trusted friend or relative your trip

schedule so you can be contacted for emergencies.

• Don’t announce your vacation on Facebook, Twitter, or any other social network.

• Stop deliveries of papers and mail. Or, arrange to have someone pick them up.

• Ask your cell phone provider if you will have coverage. If not, consider renting a cell phone that does.

Healthy Vacation You deserve a break. In fact, doctors recommend it. Vacations are good for your health and happiness. Planning ahead, packing smart, and knowing about your destination will help you relax and enjoy your vacation.

Do your homework Learn about the places you plan to go to. Check out their weather conditions, construction areas, crime rates, and health concerns. Find out what your health insurance plan does and does not cover and if you need extra insurance.

Traveling abroad? Find out if you need certain vaccines. Contact the CDC Travelers’ Information Line at 800.CDC.INFO (232.4636) or www.cdc.gov/travel. Ask your doctor, too. Discuss what medications you need to take to prevent and treat illnesses for you and your family.

Be sure to get 2 doses of the measles, mumps, and rubella (MMR) vaccine if you haven’t been vaccinated or don’t know your immunization status.

According to the Centers for Disease Control and Prevention (CDC), the number of measles cases in 2014 through May 23 is the highest year-to-date total since 1994. Morbidity and Mortality Weekly Report, published online May 29, reported 288 confirmed cases of measles with 280 linked to people who imported the virus from at least 18 countries.

“Measles anywhere in the world can reach our country, and unvaccinated Americans are at risk,” said Dr. Schuchat. “Measles can really get out of control quite quickly.”

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these ingredients appeared chalky and left skin greasy, but newer products deliver “micronized” thinner, sheerer formulations. Products that contain talc and bentone gel prevent these ingredients from clumping, and improve cosmetic appearance.

Look for pH stabilizers to hydrate and fortify the skin, like dimethicone, cyclomethicone, and sodium phosphate. When the skin is hydrated, its can heal and repair itself much more quickly.

July is National UV Safety Month

YES, more sunscreen!�Wear it. Wear plenty of it. And this summer is the first season for the new FDA regulations. Here’s what you need to know about labels and ingredients from Dr. Alan Friedman of Montefiore Medical Center.

Water-resistant Sunscreens claiming to be waterproof and sweat proof are no longer on the shelves. In their place are 40- and 80-minute water-resistant sunscreens. They offer sun protection for a limited time when exposed to water. Choose the 80-minute water-resistant product and reapply after swimming or toweling off.

Sun Protection Factor (SPF) Some people think that SPF measures the length of time users can be in the sun before getting sunburned. Not so. SPF defines the amount of ultraviolet B (UVB) radiation needed to cause sunburn, even while sunscreen is on. Sunscreens with SPF 2 through SPF 14 can prevent sunburn, but they provide no protection against skin cancer or premature skin aging. Such sunscreens must now carry a warning label stating, “Spending time in the sun increases your risk of skin cancer and early skin aging. This product has been shown only to help prevent sunburn, not skin cancer or early skin aging.”

The FDA has yet to rule on whether products with SPF values higher than 50 provide extra protection compared to ones with SPF values of 50.

For a sunscreen to reach its listed SPF, a full ounce (think of a shot glass full) needs to be applied. Recent research shows that people only apply 20–25% of this amount, unknowingly lowering the protection factor of their sunscreens. Best choice: SPF 30 or higher and plenty of it.

Read the ingredients Sunscreen companies use different mixtures of ingredients. Choose products that have a variety of sun-blocking agents. Dr. Friedman recommends selecting a sunscreen that contains several organic sun-blocking agents such as ecamsule, cinoxate, octyl salicylate, and benzophenones (oxybenzone). The different chemicals work in synergy to create greater sun protection than any one ingredient alone. Also, combining multiple agents allows companies to use less of each, which decreases the risk of any associated irritation.

The best products also contain mineral, physical sun-blocking agents like zinc oxide and titanium oxide. In the past,

Broad spectrum Until the final FDA requirements took effect, sunscreens were only evaluated and regulated for their ability to protect against UVB radiation, as measured by SPF. Now, sunscreens also are evaluated for their UVA protection. Sunscreens labeled as “broad spectrum” protect against both UVA and UVB radiation.

“UVA penetrates deeper into the skin where it can accelerate skin aging and cause skin cancer. I call UVA the silent killer, because unlike UVB, it does not cause sunburns so it is hard to tell if you are getting harmful exposure,” said Dr. Friedman. “Broad spectrum sunscreen use should not be limited to beach outings or summer months. Recent research showed that the skin aging process is significantly slower among people who apply broad spectrum sunscreen daily, year round.”

Well-Being Tips Look cool & protect your eyes Sunglasses are a great fashion item, but their most important job is to protect your eyes from the sun’s ultraviolet rays. Prolonged exposure to the sun can damage the surface tissues, cornea, and lens of the eye. It has also been linked to cataract, macular degeneration, and temporary vision loss.

Through its EyeSmart® UV Safety campaign, the American Academy of Ophthalmology offers tips to keep your eyes safe:

Wear sunglasses that protect your eyes from both UVA and UVB rays. • When you purchase sunglasses, look for either

UV400 or 100% UV protection on the label. Frames with a close-fitting wraparound style give the best protection.

• Wear sunglasses even if you wear UV-blocking contact lenses. Contacts do not cover enough eye area.

• Wear sunglasses on cloudy days, too. The sun’s rays can pass through haze and clouds.

Wear a hat along with your sunglasses. Hats with a wide brim are best.

Protect your children’s eyes. • Keep children out of direct sunlight

during the middle of the day. • Have them wear sunglasses and hats

whenever they are in the sun.

Be extra careful in UV-intense conditions: • Mid-day to early afternoon, when

sunlight is strongest • At higher altitudes • Places where the sun is reflected off

of water, ice or snow

Learn more about UV eye safety and tips to protect the eyes from the sun at www.geteyesmart.org/ eyesmart/living/sun.cfm

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Well-Being Tips

Swimming pool MYTHS & TRUTHS

Myth: Swimming is not good for people with asthma.

Truth: Medical experts say swimming in a healthy, well-maintained pool is an excellent physical outlet for swimmers with asthma. The CDC and World Health Organization and other public health experts have asserted that swimming in a well-maintained pool is a healthy form of exercise for people with asthma.

Myth: Chlorine turns hair green.

Truth: A survey by the Water Quality and Health Council discovered that nearly half of respondents believe that chorine is responsible for turning hair green. In fact, the presence of copper in swimming pool water is to blame. Copper may be introduced to pool water in several ways, including metal plumbing, or algaecide.

Myth: Swimmer “red eye” is caused by too much chlorine in the pool.

Truth: In reality, when nitrogen, found in urine and sweat, is combined with chlorine, irritants called chloramines are formed. It is these chloramines, not the chlorine itself, that irritate the eyes, skin and respiratory system. In this case, more chlorine may actually need to be added to pool water in order to reduce the formation of chloramines.

Myth: The strong odor of chemicals indicates a clean, well-treated pool.

Truth: A faint smell is expected, but a strong scent of chemicals could mean trouble. When irritating chloramines are formed by the mixture of chlorine and pool contaminants, such as urine, body oils and other substances brought into the pool by swimmers, a strong smell is released. A healthy pool is one with little to no odor.

Myth: When it comes to pool water, clarity means cleanliness.

Truth: Even when swimming pool water is clear, microorganisms too small to be seen with the naked eye can be present. While chlorine destroys bacteria that could put swimmers at risk for disease, it takes time to work. Most germs are killed within seconds in a properly treated pool, but some (such as Cryptosporidium) can survive for days and require more aggressive treatment.

Quitbugging me As you enjoy the great outdoors, you may not see a bear, but you might encounter biting and stinging critters such as ticks, mosquitoes, and other insects.

Bring along your own make-at-home first aid kit that includes assorted bandages and basic medicines such as a 1 percent hydrocortisone anti-itch cream, suggests Dr. Janyce Sanford, an ER doctor at the University of Alabama at Birmingham.

Use insect repellant

with DEET. Include tweezers to remove ticks (the

best way is to pull

straight up in an easy motion). And if anyone is sensitive to bee or wasp stings, carry an epinephrine auto-injector (EpiPen) when camping or hiking.

Find out who in your party knows CPR before you might need it. Carry emergency supplies of food and light, and make sure you practice common sense.

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Family Life

Bank on this

Children pay close attention to issues related to money—saving, spending, and earning. So parents should make an effort to talk with their children to ensure that kids don’t develop misconceptions about finance.

A study from North Carolina State University and the University of Texas found that parents were most likely to talk about money with school-age children ages 8 to 17 in hopes that this would prepare the kids for the future.

Some topics seemed to be off-limits such as family finances or parental income and debt, but the researchers said kids are aware of financial issues, whether parents talk about them or not.

Parenting after the death of a child

Direct and honest communication with surviving children who are experiencing the loss of a sibling helps the survivors cope with their loss, according to research by University of Arkansas communication professor, Lynne M. Webb. Webb has directed research concerning the after-effects of a child’s death, specifically how parents interact with surviving children.

“Children respond best to direct, honest communication, even in hardships,” Webb said. “A parent’s first reaction may be to dance around the issue and conceal the truth to protect their surviving children, but children want an explanation.”

That explanation can take many forms and parents can adapt their language to the child’s age level. Children desire an explanation of what happened to their brother or sister, Webb explained. They turn to their parents as the most credible source for that explanation.

“It’s important that the parents, despite their grief, have direct, open communication with their surviving children so that they are not raising trust or emotional issues,” she said. “Parents can assist surviving children to express their grief in a healthy way by communicating directly and openly about the death.”

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Work Life

Use mindfulness at work�With mindfulness—being focused and fully present in the here and now—you can replace multitasking habits with more directed practices to reduce stress and increase productivity,” said Dr. Romie Mushtaq, a neurologist with expertise in mind-body medicine. The result? You’ll be sharper, more efficient, and more creative.

To clear away distractions and live in the moment, Dr. Mushtaq offers these tips for practicing mindfulness in a multitasking business:

Focus on a single task for an allotted amount of time. You might say, “For 15 minutes, I’m going to read through my emails, and then for one hour, I’m going to make my phone calls.” If your job comes with constant interruptions that demand your attention, take several deep breaths and then prioritize them. Resist the urge to answer the phone every time it rings—unless it’s your boss. If someone asks you to drop what you’re doing to help with a problem, it’s okay to say, “I’ll be finished with what I’m doing in 10 minutes, then I’m all yours.”

When you get “stuck” in a task, change your physical environment to stimulate your senses. Sometimes we bounce from one task to another because we just don’t have the words to begin writing that strategic plan, or we’re staring at a problem and have no ideas for solutions. That’s the time to get up, take a walk outside and look at the flowers and the birds or turn on relaxing music. Offering your senses pleasant and different stimulation rewires your brain for relaxation and reduces the effects of stress hormones, which helps to unfreeze your creativity center.

Delegate! We often have little control over the external stresses in our life, particularly on the job. Have compassion for yourself, and reach out for help. If you can assign a task to somebody else who’s capable of handling it, do so. If you need to ask a colleague to help you out, ask.

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Is arthritis causing pain in your knees? Consider this fact from the CDC: One pound of excess weight is equivalent to 4 pounds on the knees, so 1 pound lost relieves 4 pounds of stress on the knees.

All eyes on your heart. The same foods that are good for your heart and arteries are also helpful for your eyesight, according to eye specialist, Dr. Sandy Feldman. “Foods such as spinach, kale, and broccoli, which contain lutein and zeaxanthin, have been known to help reduce the risk of cataracts. Lutein helps to protect the eyes by forming pigments in the macula, which help to filter out harmful wavelengths that can damage the eye. Likewise, vitamins C, E, and zinc have been known to reduce the risk of age-related macular degeneration (AMD).

Long may it wave�If you’re proudly displaying the American flag on the Fourth of July or anytime, know these rules, set by law: • The flag should never touch anything beneath it, such as

the ground, the floor, water, or merchandise. • The flag should never be used as wearing apparel,

bedding, or drapery. It should never be festooned, drawn back, nor up, in folds, but always allowed to hang freely.

• No part of the flag should ever be used as a costume or athletic uniform.

• The flag should never be used as a receptacle for receiving, holding, carrying, or delivering anything.

• The flag should never be carried flat or horizontally, but always aloft and free.

• The flag should not be draped over the hood, top, sides, or back of a vehicle or of a railroad train or a boat.

Copyright 2014, American Institute for Preventive Medicine. All rights reserved. 30445 Northwestern Hwy., Ste. 350 Farmington Hills, MI 48334

248.539.1800 • aipm@healthylife.com • www.HealthyLife.com