Depression Affects More Than We Think

Depression is a common but serious medical condition that can cause severe symptoms affecting how you think, feel, and act. The CDC estimates that more than 1 out of 20 Americans 12 years of age and older reported depression symptoms in 2009 – 2012.

Depression by the Numbers

Major depressive disorder is one of the most common mental disorders in the United States.

  • Each year about 6.7% of U.S. adults experience major depressive disorder.
  • Women are 70% more likely than men to experience depression during their lifetime.

Depression has also been associated with several chronic diseases, making it one of the most common complications of chronic illness. People diagnosed with a chronic medical condition (heart disease, diabetes, cancer, etc.) have a higher risk of depression, and it’s also true that people with depression are at higher risk for cardiovascular disease, diabetes, stroke and Alzheimer’s among others.

Chronic mental health conditions are becoming increasingly widespread across the U.S. and if not addressed could cost up to $3.5 trillion by 2030 – $3.4 trillion in medical costs and another $140.8 billion in societal costs. Like other chronic illnesses, mental health conditions contribute heavily to productivity losses, but can also worsen unemployment, substance abuse, homelessness, and incarceration.

Learn the signs and symptoms of depression and promote the benefits of early identification and intervention. Once diagnosed, a person with depression can be treated in several ways. The most common treatments are medication and psychotherapy.

Signs and Symptoms Include:

  • Persistent sad, anxious, or “empty” feelings
  • Feelings of hopelessness or pessimism
  • Feelings of guilt, worthlessness, or helplessness
  • Irritability, restlessness
  • Loss of interest in activities or hobbies once pleasurable, including sex
  • Fatigue and decreased energy
  • Difficulty concentrating, remembering details, and making decisions
  • Insomnia, early-morning wakefulness, or excessive sleeping
  • Overeating, or appetite loss
  • Thoughts of suicide, suicide attempts
  • Aches or pains, headaches, cramps, or digestive problems that do not ease even with treatment

To Help a Friend or a Relative

  • Offer emotional support, understanding, patience, and encouragement.
  • Talk to him or her, and listen carefully.
  • Never dismiss feelings, but point out realities and offer hope.
  • Never ignore comments about suicide, and report them to your loved one’s therapist or doctor.
  • Invite your loved one out for walks, outings and other activities. Keep trying if he or she declines, but don’t push him or her to take on too much too soon.
  • Provide assistance in getting to the doctor’s appointments.
  • Remind your loved one that with time and treatment, the depression will lift.

If you have depression, you may feel exhausted, helpless, and hopeless. It may be extremely difficult to take any action to help yourself. But as you begin to recognize your depression and begin treatment, you will start to feel better.

To Help Yourself, Keep Busy

There is a lot to do in life. There is a lot to do every day! Staying busy can help direct your thoughts away from what may be troubling you. Try to focus on important daily routines:

  • Work and hobbies
  • Household projects
  • Social and family gatherings
  • Volunteering in the community

If you get overwhelmed, consider delaying tasks, setting priorities and breaking up projects into manageable bits.

Exercise Regularly

Some people find that regular aerobic exercise improves their symptoms as much as antidepressant medication. Others find that their mood improves by getting out in the sun more often. You might combine the benefits of both by increasing your activity outdoors.

People new to regular exercise should increase their activity level gradually. A good place to start is to add steps to your daily commute, errands, and chores.

Get Enough Sleep

Deep sleep helps the body’s cells grow and repair themselves from such factors as stress. So, getting enough sleep may improve your ability to function while awake. To improve the quality of your sleep, be sure to eat healthy foods, exercise at least moderately on most days, and create a sleep-friendly environment:

  • Avoid caffeine and other stimulants during the day.
  • Block out light and noise.
  • Establish a bedtime routine: Go to bed at the same time each night and do something relaxing before getting into bed (take a warm bath, listen to pleasant music).
  • Reduce screen time before bed

Talk to a Friend, Have Some Fun

Don’t try and deal with what you are going through alone. Talk to someone on a regular basis. And while you are at it, put some fun into your life!

In case of an emergency, call:
  • Your doctor.
  • 911 or go to a hospital emergency room to get immediate help or ask a friend or family member to help you do these things.
  • The toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (4889) to talk to a trained counselor.
For more information, call:
  • Depression and Bipolar Support Alliance: 800.826.3632
  • National Alliance on Mental Illness (NAMI): 800.950.6264
  • National Institute of Mental Health (NIMH): 866.615.6464

References

Transforming Health Care Holistically

Transforming Healthcare - Blog Feature Graphic

What’s the difference between wellness and wellbeing? While wellness refers to the physical health of an individual, wellbeing is the holistic view of the individual’s health. Illness and chronic disease don’t just affect physical health, but also the mental and emotional state. And if one suffers, so will the other.

Whole-Person Health & Wellbeing

Your Wellbeing

Wellbeing includes wellness of the whole individual which includes not only the physical health, but also the psychological (mental and emotional health), occupational, social and financial health.

“Health is a state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity.”

– World Health Organization

Each part of wellbeing influences and is influenced by the other parts. In order to maintain a balance of health, all five elements of wellbeing have to perform at their peak:

  1. Physical: Physical health and vitality, disease risk and injury
  2. Psychological: Overall mental and emotional health, behaviors, beliefs and resiliency
  3. Occupational: Work environment, safe and healthy working conditions
  4. Social: Interaction with family, friends, coworkers and other people
  5. Financial: Budget, income, savings, expenses

“Today, we accept that there is a powerful mind-body connection through which emotional, mental, social, spiritual, and behavioral factors can directly affect our health.”

– National Institutes of Health (NIH) MedlinePlus 1

It’s no doubt what the power of prevention can do for an individual’s wellbeing. At USPM, we have seen individuals lose weight, come off their medications, lower numerous health risks, and some even reverse their chronic conditions. Treating the individual’s wellbeing holistically is the key in transforming healthcare. While technology solutions are critical to drive engagement and usability, technology alone is not enough to create sustainable behavioral change.

Whole Person Approach

USPM strongly believes that human interaction is important to drive behavioral change that results in positive outcomes. USPM employs health coaches and registered nurse care managers to engage and empower individuals to succeed on their journey of health and wellbeing. Our passion for better health and mission of More Good Years® is what drives us to collaborate together to ensure we address the whole person and their health needs by taking into account the physical, mental and emotional, social, occupational and financial concerns.

References

1. https://medlineplus.gov/magazine/issues/winter08/articles/winter08pg4.html

Opioid and Substance Abuse & Addictions – A Hidden Workplace Epidemic

Each day, 46 people die from an overdose of prescription painkillers in the U.S. Additionally, health care providers wrote 259 million prescriptions for painkillers in 2012, enough for every American adult to have a bottle of pills.1

Fatalities on the Rise

Close to 19,000 people fatally overdose on opioids each year, which has caused poisonings to overtake motor vehicle crashes as the no. 1 cause of unintentional death among adults in the U.S.2

Drug poisonings, largely from opioid painkillers, now eclipse car crashes as the leading cause of preventable death among adults. Nearly half of Americans are personally impacted by prescription drug addiction, with 44% knowing someone who is addicted to a prescription pain reliever.3

“Seventy-five percent of those struggling with a substance use disorder are in the workforce, revealing a hidden epidemic that many employers are struggling to address.”3.

Key findings from the employer survey conducted by the National Safety Council3 include:

  • 81% of respondents’ policies are lacking at least one critical element of an effective drug-free workplace program.
  • 88% are interested in their insurer covering alternatives to pain relief treatment so that employees can avoid taking opioids.
  • 70% would like to help employees struggling with prescription drug misuse return to their positions after completing treatment.

Painkiller Prescriptions by State

Painkiller Prescriptions by State

Source:  https://www.cdc.gov/vitalsigns/pdf/2014-07-vitalsigns.pdf#page=3

Why are Opioid Painkillers Risky?

People who take opioid painkillers for too long and in doses too large are more at risk of addiction and more likely to die of drug poisoning. Opioids are being overprescribed. According to National Safety Council, four out of five new heroin users started by misusing prescription painkillers.4

Who is At Risk of Addiction?

Research5 indicates that certain factors increase risk, such as:

  • Personal or family history of addiction or substance abuse
  • Depression or anxiety
  • Long-term use of prescription opioids
  • Taking or using multiple drugs, especially drugs for anxiety, depression or other mental health issues

“Addiction should be viewed as a treatable chronic condition like diabetes or heart disease rather than (as) a moral failing. Some people may be more susceptible to addiction due to genetic factors. Organizations that handle this well provide support through their employee assistance programs by offering access to counseling and recovery services that may include medication-assisted treatment, when appropriate.”

– Gregory Eigner, MD, FAAFP, USPM Board of Directors

What Can You Do

  • Avoid taking prescription painkillers more often than prescribed.
  • Dispose of medications properly, as soon as the course of treatment is done, and avoid keeping prescription painkillers or sedatives around “just in case.”
  • Help prevent misuse and abuse by not selling or sharing prescription drugs. Never use another person’s prescription drugs.
  • Talk to your children about proper use of prescription medicines.
  • Get help for substance abuse problems at 1-800-662-HELP. Call Poison Help 1-800-222-1222 if you have questions about medicines.

The National Safety Council provides a free Prescription Drug Employer Kit to help employers establish policies and manage opioid use at work. To request the kit, visit http://safety.nsc.org/rxemployerkit.

For more resources about prescription drug abuse, visit nsc.org/rxpainkillers.

References

  1. https://www.cdc.gov/vitalsigns/opioid-prescribing/
  2. http://www.nsc.org/learn/NSC-Initiatives/Pages/prescription-painkillers-issues-with-chronic-noncancer-pain.aspx
  3. http://www.nsc.org/Connect/NSCNewsReleases/Lists/Posts/Post.aspx?ID=182
  4. http://www.nsc.org/learn/nsc-initiatives/pages/prescription-drug-abuse.aspx
  5. http://www.nsc.org/learn/NSC-Initiatives/Pages/prescription-painkiller-risks.aspx
  6. https://www.cdc.gov/vitalsigns/opioid-prescribing/

Does a Laugh Per Day Keep the Doctor Away?

The average adult laughs 17 times a day while a child laughs 300 times a day.1 There is a reason why we have always heard that laughter is the best medicine. Both humor and laughter can be effective self-care tools to help us cope with stress, especially in the workplace.

Humor = Healthy

Finding humor and laughter in stressful situations can give us a sense of perspective on our problems. And it’s good for our health.

“Studies from around the world have shown that an atmosphere of humor results in better patient cure, less anesthesia time, less operating time, and shorter hospital stays.”1

– Carol Whipple, MS. Former Extension Specialist for Social Work at University of Kentucky

Here are just a few health benefits related to laughing.

  • Improves your mood – can lessen depression, anxiety and help you relax.
  • Improves your immune system – positive thoughts from laughter release neuropeptides that help fight stress and potentially more-serious illnesses. Laughter boosts the number of antibody-producing cells, which leads to a stronger immune system.2
  • Activates multiple organs – stimulates your heart, lungs and muscles.

Laughter causes the release of beta-endorphins in the hypothalamus, which leads to the release of nitric oxide, which dilates the vessels. And there’s more. Nitric oxide is a chemical that also protects the heart by reducing inflammation and preventing the formation of cholesterol plaque.2

Laughing is much more than an emotional response to something funny, it also evokes a physical response. Laughing exercises several muscles in the body, including your abdomen, back, shoulders, and facial muscles. Also, laughter is a great workout for your respiratory system! Much like physical activity, such as running, which increases the endorphins that are released by your brain, laughter has the same effect on your body.

So in addition to healthy eating and exercise, add some time for laughter throughout your day to improve your health.

Make Time for Humor Daily

  • Catch up on your favorite TV comedy show
  • Practice laughing for 5 minutes
  • Play with children or pets
  • Host game night with friends
  • Find humor in a stressful situation
  • Share a good joke or a funny story
  • Go to a “laughter yoga” class
  • Listen to a comedy show while working out
  • Spend time with people who make you laugh

References

  1. http://www2.ca.uky.edu/hes/fcs/factshts/hsw-caw-807.pdf
  2. https://health.clevelandclinic.org/2013/02/want-a-healthy-heart-laugh-more/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762283/
  4. http://www.webmd.com/oral-health/video/laugh-therapy

Helping Children Maintain a Healthy Weight

Did you know that childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years? In 2012, more than one third of children and adolescents were overweight or obese.

What is “Overweight”?

Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.

To help your child maintain a healthy weight, help them balance the calories they consume from foods and beverages with calories used up through physical activity and normal growth.

Remember that the goal for overweight and obese children and teens is to reduce the rate of weight gain while allowing normal growth and development. Children and teens should NOT be placed on a weight reduction diet without the consultation of a health care provider.

What Can You Do?

There is no secret to healthy eating. To help your children and family develop healthy eating habits:

  • Provide plenty of vegetables, fruits, and whole-grain products.
  • Include low-fat or non-fat milk or dairy products.
  • Choose lean meats, poultry, fish, lentils, and beans for protein.
  • Serve reasonably-sized portions.
  • Encourage your family to drink lots of water.
  • Limit sugar-sweetened beverages.
  • Limit consumption of sugar and saturated fat.

Remove calorie-rich temptations of high-fat and high-sugar or salty snacks and replace them with easy-to-prepare, low-fat, and low-sugar treats that are under 100 calories:

  • A medium-size apple
  • A medium-size banana
  • 1 cup blueberries
  • 1 cup grapes
  • 1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus
Enjoy these 10 tips for making great tasting snacks:
  1. Create a yogurt sundae. Top plain, low-fat or fat-free yogurt with fresh, frozen, or canned fruit, like bananas, strawberries, or peaches. Sprinkle whole-grain cereal on top for crunch.
  2. Make pita pockets. Stuff a small whole-wheat pita with sliced bell peppers, salsa, and a slice of low-fat cheese. Melt in the microwave for 15-20 seconds.
  3. Jazz up your favorite cereal. Make a trail mix. Stir 1/4 cup of unsalted nuts, 1/4 cup of dried raisins or cranberries, and 1/4 cup of whole-grain cereal together.
  4. Make a fruit sandwich. Cut an apple into thin slices. Spread peanut butter or almond butter between two slices to create apple sandwiches.
  5. Dip your veggies. Create veggie treats by dipping slices of cucumbers, peppers, and carrots into a low-fat salad dressing or hummus.
  6. Pack fresh fruit like bananas and oranges for after their school activities.
  7. Try a piece of cheesy toast. Toast a slice of whole-wheat bread and top a slice of your favorite low-fat cheese.
  8. Freeze your fruit. For a frozen treat on hot days, try freezing grapes or bananas. Don’t forget to peel bananas and pull grapes from the stem before freezing.
  9. Power up with roll-ups. Roll a slice of low-salt deli-turkey around an apple wedge or around a slice of low-fat cheese.
  10. Build a fruit salad. Mix your favorite sliced fruits such as pineapple, grapes, and melon.

For more helpful tips and resources for children and parents, visit www.choosemyplate.gov.

References:

https://choosemyplate-prod.azureedge.net/sites/default/files/audiences/Tipsheet1_MakingGreatTastingSnacks.pdf

Debunking the Weight Loss & Diet Myths

Learn the facts and tips about weight loss, nutrition, and physical activity to help you make healthy changes in your daily habits.

Dietary Myths

Speak to your health care provider who can help you answer questions about weight loss. A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off.1

Myth: Fad diets will help me lose weight and keep it off.

Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. These diets may help you lose weight at first, but they are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.

TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.

Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.

Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Examples include brown rice and whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

People who eat whole grains as part of a healthy diet may lower their chances of developing some chronic diseases. Government dietary guidelines advise making half your grains whole grains. For example, choose 100 percent whole-wheat bread instead of white bread, and brown rice instead of white rice.

TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy:

  • Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains. 
  • Limit added sugars, cholesterol, salt (sodium), and saturated fat. 
  • Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry. 
Myth: Some people can eat whatever they want and still lose weight.

Fact: To lose weight, you need to burn more calories than you eat and drink. Some people may seem to get away with eating any kind of food they want and still lose weight. But those people, like everyone, must use more energy than they take in through food and drink to lose weight.

A number of factors such as your age, genes, medicines, and lifestyle habits may affect your weight. If you would like to lose weight, speak with your health care provider about factors that may affect your weight. Together, you may be able to create a plan to help you reach your weight and health goals.

TIP: When trying to lose weight, you can still eat your favorite foods as part of a healthy eating plan. But you must watch the total number of calories that you eat. Reduce your portion sizes. Find ways to limit the calories in your favorite foods. For example, you can bake foods rather than frying them. Use low-fat milk in place of cream. Make half of your plate fruits and veggies.

Physical Activity Myths

Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.”

Fact: Lifting weights or doing activities like push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig.

TIP: Government guidelines for physical activity recommend that adults should do activities at least two times a week to strengthen muscles. The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—like brisk walking or biking. Aerobic activity makes you sweat and breathe faster.

Myth: Physical activity only counts if I can do it for long periods of time.

Fact: You do not need to be active for long periods to achieve your 150 to 300 minutes of activity each week. Experts advise doing aerobic activity for periods of 10 minutes or longer at a time.

TIP: Plan to do at least 10 minutes of physical activity three times a day on 5 or more days a week. This will help you meet the 150-minute goal. While at work, take a brief walking break. Use the stairs. Get off the bus one stop early. Go dancing with friends. Whether for a short or long period, bursts of activity may add up to the total amount of physical activity you need each week.

For more helpful information, tips, and tools on healthy eating and physical activity, visit ChooseMyPlate.gov.


References

  1. https://www.niddk.nih.gov/health-information/health-topics/weight-control/myths/Pages/weight-loss-and-nutrition-myths.aspx
  2. https://www.niddk.nih.gov/health-information/health-topics/weight-control/myths/Pages/weight-loss-and-nutrition-myths.aspx 

Fruits and Veggies: More Matters

You’ve probably heard it all your life — eating fruits and vegetables is important for good health, however, most of us still aren’t getting enough.

Balance is Key

People who eat a healthy, balanced diet with plenty of fruits and vegetables can help lower their risk for heart disease, type 2 diabetes, and some types of cancer. Eating healthy can also prevent obesity and high blood pressure.2

Fruits, vegetables, and legumes (dry beans and peas) may reduce the risk of several chronic diseases. Compared to people who eat few fruits, vegetables, and legumes, people who eat higher amounts as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, type 2 diabetes, and cancers in certain parts of the body (mouth, throat, lung, esophagus, stomach, and colon-rectum).3

Did You Know?

Did you know that adults in the U.S. only consume fruit about 1.1 times per day and vegetables about 1.6 times per day?Eating fruits and vegetables has many health benefits. Fewer than 1 in 4 adults eat the recommended amount of fruits and fewer than 1 in 7 adults eat the recommended amount of vegetables every day.2

The fiber in fruits, vegetables, and legumes is important. Diets rich in fiber-containing foods may reduce the risk of heart disease. Many fruits, vegetables and legumes are also rich in vitamins A, C and K, folate, potassium and magnesium.

Additionally, many fruits, vegetables and legumes are low in calories and high in volume and nutrients so eating more fruits and vegetables can help you feel full without eating too many calories. As a result, this may help you lose a few pounds along the way.

myplate_white_half

How Much Should You Eat?

By making fruits and vegetables the focal point of every meal, you will be able to meet your recommended amount each day. Easiest way to do this is by filling half your plate with fruits and vegetables at each meal.4

The number of cups of fruits and vegetables your family needs depends on caloric needs, which are determined by age, gender and activity level. Visit fruitsandveggiesmorematters.org for more details.

Become a Label Reader!

One caution about buying packaged (canned, dried, or frozen) fruits and vegetables is they may contain added sugars, saturated fats, or sodium—ingredients you may need to limit. There are three places to look on a package that give you clues about what is in the food: the ingredient list, the Nutrition Facts label, and the front label of the package. 

Added sugars can appear on the ingredient list as brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert corn syrup, invert sugar, lactose, maltose, malt syrup, molasses, maple syrup, raw sugar, sucrose, and syrup.

If fruits and vegetables are canned, dried, or frozen, use the Nutrition Facts label to check the calories, the nutrient content, added salt (sodium), and sugar. Use the percent Daily Value (% DV) to determine how much dietary fiber, vitamins A and C, and potassium, are in the food you select; 5% DV or less is low and 20% DV or more is high. If you want to meet recommended intakes for certain nutrients such as dietary fiber, vitamins A and C, and potassium, look for food high in those nutrients. For nutrients that you need to limit your intake of, such as sodium and saturated fat, select food that is low in those nutrients.

In addition, the label on the front of the package may contain claims about the product put there by the manufacturer. Use the claims on fruit and vegetable packages to identify foods with little salt (sodium) or added sugars. Examples include “low sodium,” “no added salt,” “no added sugar,” and “unsweetened.”3

Tips for Eating More Fruits & Veggies

At Home
  • Add more fruits and vegetables to a favorite recipe (for example, add vegetables to your favorite pasta, grated carrots or zucchini to meat loaf, or fruit to a homemade dessert).
  • Add vegetables to your sandwich at lunch.
  • Add canned, dried or fresh fruit to your salad (for example, canned mandarin oranges, dried cranberries or fresh apples).
  • Add vegetables to your soup, rice, or pasta at dinner.
  • Cut up vegetables for easy access in your refrigerator.
  • Try a new method for cooking vegetables (for example, grilling, roasting or sautéing).
At Work
  • Bring fruit to have on hand, and eat a piece when you get hungry.
  • Keep a snack bag of dried fruit (like raisins or cranberries) in your purse or desk.
  • Bring your lunch to work, and include at least two servings of fruits or vegetables.
Eating Out
  • Ask your server if you can choose vegetables for a side dish with your order.
  • Enjoy a side salad with your lunch or dinner.

References:

  1. http://www.cdc.gov/nutrition/downloads/State-Indicator-Report-Fruits-Vegetables-2013.pdf
  2. https://healthfinder.gov/nho/SeptemberToolkit2.aspx
  3. https://health.gov/dietaryguidelines/dga2005/toolkit/healthfacts/fruits.htm
  4. http://www.fruitsandveggiesmorematters.org/dietary-guidelines-for-americans

Investing in Our Future: Our Children

It’s easier to establish healthy behaviors during childhood than having to change unhealthy behaviors during adulthood.

Chronic conditions are becoming increasingly common among children and adolescents in the U.S. Did you know that about 1 in 4 adolescents suffers from a chronic condition such as diabetes and asthma?1

Obesity On the Rise

According to the Centers for Disease Control and Prevention (CDC), “The percentage of U.S. children aged 6 to 11 years who were obese increased from 7% in 1976-1980 to nearly 18% in 2011-2014. The percentage of adolescents aged 12 to 19 years who were obese increased from 5% to 21% during the same period.”1

Developed by the CDC, The Whole School, Whole Community, Whole Child model brings together public health, education, and school health to improve health and learning. Children with chronic conditions may miss more school days which reduces their time for learning and may result in lower academic achievement. It’s important to manage these conditions effectively with the right nutrition and ample physical activity. Healthy behaviors are practices ingrained early in childhood and it’s essential that children and adolescents have a healthy school and healthy environment in order to succeed.

Physical Activity

Schools and parents can help increase the quantity and quality of physical education and physical activity during and after school hours. Benefits of physical activity have been proven to help build muscles and healthy bones, and improve strength and endurance. Physical activity can aid in managing weight, reducing stress and increasing self-esteem – which may positively impact children’s academic performance.

Diet and Nutrition

Creating healthy eating habits early in childhood life helps set the path to a healthier adulthood. Healthy eating along with physical activity help support proper growth and development and can prevent health problems such as obesity, diabetes, etc. Teaching and including children in healthy meal preparation and cooking is a great way to reinforce healthy eating habits as well.

Focus on Prevention

Did you know?
  • Did you know that 51% of all causes of death in the U.S. are attributable to lifestyle behaviors many of which are preventable through healthy habits?2
  • Did you know that 85% of all type 2 diabetes and its side effects are preventable?2

While some life events are out of our control and cannot be prevented, it’s clear that we can prevent many of the health problems by engaging in healthy lifestyle behaviors. Schools, parents, and health care practitioners can help educate children and adolescents to make smart food choices, exercise to build strong bodies and monitor their health and any chronic conditions they may have.

Manage Chronic Conditions

To reduce school absenteeism schools, parents, and health care practitioners can help by using proven practices to better manage chronic conditions such as asthma, diabetes, food allergies, etc. For more information about managing chronic conditions, visit www.cdc.gov, then click on Diseases & Conditions.

References:

  1. CDC: http://www.cdc.gov/chronicdisease/resources/publications/aag/healthy-schools.htm
  2. Mokdad AH, et.al. Actual Causes of Death in the United States, 2000. JAMA. 2004; 291:1238-1245

Raising Awareness of Rare Diseases

7,000 may not seem like such a big number. But 30,000,000 definitely is. According to the National Institute of Health, about 7,000 rare diseases exist, but they affect about 30,000,000 Americans.

Looking closer at the numbers, that means about 1 in 10 Americans face such a diagnosis. Rare Disease Day, the last Day of February each year, seeks to raise awareness for these diseases to propel more research and treatment options for patients.

What is a Rare Disease?

A rare disease, also called an orphan disease, means there are less than 200,000 diagnoses annually in the United States. These diseases can consist of any kind of disorder, syndrome, condition, or cancer. For cancer cases alone, about 50% of patients are battling a rare cancer.

Unfortunately, treatments for these diseases are also seemingly rare. Only 5% have treatments currently, with less than 500 FDA-approved treatments available. But there is still hope. In the past few years, cancer research has seen a facelift with huge undertakings to accelerate the pace and bring us closer to potential cures.

The Cancer Breakthroughs 2020 Initiative, for example, is an unprecedented collaboration spearheaded by Former Vice President Joe Biden. This project’s goal is bringing together pharmaceutical companies, academics, oncology researchers, governmental agencies and more to rapidly accelerate cancer research and treatment efforts. Though this project is focused on cancer specifically, other research projects like the Chan Zuckerberg Initiative are working toward changing how we treat and manage all diseases; they’re working towards better prevention and treatment to hopefully eliminate such suffering. For rare diseases like mesothelioma, an aggressive cancer that typically sees about 3,000 diagnoses each year, research like this provides so much hope. Many rare disease patients face poor prognoses or a lot of uncertainty with how to approach treatment, so research is crucial.

Steps You Can Take

Rare diseases are notably very difficult to diagnose, and many patients face misdiagnosis for months. Since 80% of rare diseases are genetic and about half of these diagnoses occur among children, newborn screenings are so important. Early detection can allow for life-saving intervention and treatment. If a family has a history of a disease, genetic counseling can also help evaluate and determine the potential risks of an inherited disease.

For the diseases that aren’t genetic, prevention is the best approach. Following some preventive tips, like simply adhering to a healthier diet, can greatly reduce our risk of developing certain cancers. Educating yourself and becoming more aware of preventable cancers and diseases can also be the most important step to reducing your risk. For example, mesothelioma’s only known cause is exposure to asbestos; educating yourself on asbestos and its dangers, as well as where to find it, could essentially eliminate your risk of developing those asbestos-caused diseases.

Get Involved

We can all help support patients and their families suffering from a rare disease by simply raising awareness. Being better educated can truly help save lives, and a simple tweet could inspire someone to take more preventive measures. You can also help by donating to some of the ongoing research projects mentioned above or to disease specific organizations. Funding is essential to research and making a cure a reality.

If you want to learn about other ways to get involved, be sure to check out these suggestions from the National Organization of Rare Diseases, and spread the word on Rare Disease Day and beyond!

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6 Preventive Tips to Help Lower Cancer Risk

Did you know that 96% of all Medicare spending is spent on chronic conditions that have lifestyle health risk factors?1 You have more control over your health than you realize!

Lower Your Risk

Here are a few tips to help lower your risk of most cancers and chronic conditions. Practice these habits to build lasting changes for your health and wellbeing journey.

1. Know Your Numbers

Excess body fat has been shown to increase the risk of the following cancers: colorectal, esophageal, kidney, breast (in postmenopausal women), uterine, stomach, liver, gall bladder, pancreas, ovarian thyroid, meningioma and multiple myeloma. Also, there have been suggested links to prostate cancer, breast cancer in men and non-Hodgkin lymphoma with excess weight.

Extra fat around your belly may increase health risks more so than having extra fat around your hips and thighs. Getting to and staying at a healthy weight can help lower health risks, including cancers.

A BMI (body mass index) of 18.5 to 24.9 and a waist circumference of less than 40” for men and less than 35” for women will help lower your health risks. Calculate your BMI on the CDC website.

2. Eat Healthy and Exercise

Achieving and maintaining a healthy weight requires both physical activity and a healthy eating plan. Any extra physical activity and healthier food choices can make a difference in improving overall health! Always check with your physician first to confirm that a new exercise or activity will be safe for you.

Avoid packaged, processed and fast foods. If it comes in a package, look for whole food options. Examples include steel cut oats instead of packaged quick oats or homemade soup and salad for lunch. Eliminate the boxed macaroni and cheese and roast a variety of vegetables in the oven instead. For dessert try making a recipe from scratch rather than from a box or better yet choose fresh fruit instead of packaged treats.

3. Sleep Well

Insufficient sleep is linked to an increased risk for Type 2 diabetes and obesity. The light emitted from electronic devices tends to wake up the brain and decrease melatonin production. Our bodies have a great capacity to continually heal and repair cellular damage and most of this occurs at night while we are sleeping.

Turn off all electronics 15 minutes earlier each night. Try reading a book rather than watching TV. Practice meditation, prayer, deep breathing or gentle stretching or yoga to help reduce stress and increase relaxation. Go to bed at the same time each night and rise at the same time each morning, aiming for a minimum of 7 hours of sleep each night.

4. Cut Down or Reduce Alcohol

Alcohol affects every organ in the body. The risk of cancers, along with other health problems can increase with the amount of alcohol consumed. Along with disrupting sleep, alcohol can result in weight gain, elevate blood glucose and increase triglyceride levels in the body. For most women, no more than one drink per day and for most men, no more than two drinks per day is recommended.3

Rather than meeting a friend for a drink, skip the alcohol and go for a walk together. If you typically have two glasses of wine with dinner, have only one. If you decide to have more than one alcoholic beverage at a sitting, sip on a full glass of water in between. Instead of alcohol, choose unflavored sparkling/seltzer water, add fresh berries or fruit slices and serve it in your favorite crystal or stem ware. And if alcohol helps you to unwind before bed, try replacing it with gentle stretching or yoga, listen to relaxing music, and enjoy a soothing cup of decaf chai tea.

5. Avoid Tobacco

Lung cancer is the leading cause of cancer death, and cigarette smoking causes almost all cases. “Compared to nonsmokers, current smokers are about 25 times more likely to die from lung cancer. Smoking causes about 80% to 90% of lung cancer deaths. Smoking also causes cancer of the mouth and throat, esophagus, stomach, colon, rectum, liver, pancreas, voicebox (larynx), trachea, bronchus, kidney and renal pelvis, urinary bladder, and cervix, and causes acute myeloid leukemia.”4

Visit smokefree.gov to learn how you can quit smoking.

6. Eliminate or Reduce Chemicals

Pesticides, industrial pollutants, cleaning supplies, cosmetics, and medications all contain chemical substances that can increase our risk of cancers and other health problems. The synthetic chemicals within these products can disrupt the normal functioning of our endocrine system resulting in reproductive and immune problems, obesity and increased inflammation throughout the body. Try to minimize or eliminate chemical products in your environment.

The “Dirty Dozen” & “Clean 15”

Use the Dirty Dozen and the Clean 15 produce lists when shopping for fruits and vegetables.

  • Check the labels on your cosmetics, shampoos, and lotions for parabens, a chemical preservative commonly used in personal care products, that mimics the hormone estrogen and can result in a much stronger effect and more aggressive growth of some cancer cells.
  • Check out EWG’s Skin Deep website or download the app to find safer options for your favorite products.
  • Switch out plastic food storage containers for glass. And stop microwaving food in plastic. Pickle and spaghetti sauce jars work great for food storage, without any additional cost.
  • Break a sweat! Sweating through exercise or sitting in a dry sauna are great ways to remove toxins from the body. Always check with your physician first to confirm that a new exercise or activity is safe for you try.

References

  1. Partnership for Solutions, Chronic Conditions: Making the Case for Ongoing Care (Baltimore, MD: Johns Hopkins University and The Robert Wood Johnson Foundation, 2004).
  2. http://www.medscape.com/viewarticle/867919?nlid=109048_2981&src=wnl_dne_160826_mscpedit&uac=259999BR&impID=1185765&faf=1
  3. http://www.cdc.gov/cancer/breast/basic_info/prevention.htm
  4. https://www.cdc.gov/cancer/dcpc/prevention/other.htm

Journey to Better Stress Management

Stress! This one word may set your nerves on edge. Everyone feels stressed from time to time. Some people cope with stress more effectively than others. You have the power to prevent and effectively manage stress. By doing so, you can help lower your risk for serious conditions like heart disease, obesity, high blood pressure, and depression.

What is stress?

Stress is the brain’s response to change. Stress is different for everyone. Many things can cause stress and may be recurring, short-term, long-term and for example, may include your commute to work, searching for a job, or moving to a new home. Some changes are more serious than others, and for example, can include serious illness, loss of a loved one, marriage, or divorce.

How does stress affect the body?

Not all stress is bad. “Stress can motivate people to prepare or perform, like when they need to take a test or interview for a new job. Stress can even be life-saving in some situations. In response to danger, your body prepares to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity—all functions aimed at survival.”1

Different people may feel stress in different ways. Some people experience digestive symptoms, while others may have headaches, sleeplessness, sadness, anger or irritability. People under chronic stress are prone to more frequent and severe viral infections, such as the flu or common cold.

When under stress you may feel:2
  • Worried
  • Angry
  • Irritable
  • Depressed
  • Unable to focus
Physical signs of stress include:
  • Headaches
  • Back pain
  • Problems sleeping
  • Upset stomach
  • Weight gain or loss
  • Tense muscles
  • Frequent or more serious colds

What are the benefits of lower stress?

Over time, chronic stress can lead to health problems and lead to chronic disease. Managing stress can help you:

  • Sleep better
  • Control your weight
  • Get sick less often and feel better faster when you are sick
  • Have less neck and back pain
  • Be in a better mood
  • Get along better with family and friends

How can I cope with stress?

The effects of stress tend to build up over time. Taking practical steps to maintain your health and outlook can reduce or prevent these effects. The following are some tips that may help you to cope with stress.

  • Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope.
  • Get proper health care for existing or new health problems.
  • Stay in touch with people who can provide emotional and other support. Ask for help from friends, family, and community or religious organizations to reduce stress due to work burdens or family issues, such as caring for a loved one.
  • Recognize signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.
  • Set priorities—decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload.
  • Note what you have accomplished at the end of the day, not what you have been unable to do.
  • Avoid dwelling on problems. If you can’t do this on your own, seek help from a qualified mental health professional who can guide you.
  • Exercise regularly—just 30 minutes per day of gentle walking can help boost mood and reduce stress. Schedule regular times for healthy and relaxing activities.
  • Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises.

If you or someone you know is overwhelmed by stress, ask for help from a health professional. If you or someone close to you is in crisis, call the toll-free, 24-hour National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) available 24 hours a day, 7 days a week. The service is available to anyone. All calls are confidential.

References:

  1. National Institute of Mental Health: https://www.nimh.nih.gov/health/publications/stress/index.shtml#pub3
  2. U.S. Department of Health and Human Services: https://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/manage-stress#the-basics_2

Cutting the Risk of Chronic Disease with Physical Activity

Heart disease and stroke are two of the leading causes of death in the United States. What can you do to reduce the risk?

Reducing the Risk

Physical activity has been shown to reduce the risk of these chronic diseases including high blood pressure, stroke, coronary artery disease, type 2 diabetes, some types of cancer, and many more. As you age, it’s important to protect your bones, joints and muscles. Not only do they support your body and help you move, but keeping bones, joints and muscles healthy can help ensure that you’re able to do your daily activities and be physically active.

Physical activity can help your thinking, learning and keep your judgment skills sharp as you age. It can also reduce your risk of depression, help you sleep better and give you a longer, healthier life.

Physical Activity vs. Exercise
  • Physical activity is defined as any bodily movement produced by skeletal muscles resulting in energy expenditure or simply put, moving!
  • Exercise is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness.

Measuring Physical Activity Intensity

The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity.

If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.

Examples of Moderate-Intensity
  • Walking fast (3 miles per hour or faster, but not race-walking)
  • Bicycling on level ground or with few hills (slower than 10 miles an hour)
  • Tennis (doubles)
  • Yoga
  • General gardening
  • Pushing a lawn mower
Examples of Vigorous-Intensity
  • Race walking, jogging or running
  • Swimming laps
  • Bicycling fast (10 miles per hour or faster)or on hills
  • Jumping rope
  • Heavy gardening (continuous digging or hoeing)
  • Hiking uphill or with a heavy backpack

Rule of Thumb: 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity.

The Benefits of Exercise

Helps Control Weight

Exercise helps prevent excess weight gain and helps maintain weight loss. Engaging in physical activity helps you burn calories. The more intense the activity, the more calories you burn. If you can’t do an actual workout, get more active throughout the day by taking the stairs instead of the elevator.

Combats Health Conditions and Diseases

No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good” cholesterol and decreases unhealthy triglycerides. This keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular physical activity helps prevent or manage a wide range of health problems and concerns, including stroke, type 2 diabetes, depression, and more.

Boosts Energy

Regular physical activity improves your muscle strength and boosts your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently, which gives you more energy to go about your daily chores.

Improves Mood

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

How Much Exercise Do You Need?

  • Children 6 to 17 years old: 60 minutes (1 hour) or more of physical activity each day.
  • Adults 18 years to 64 years old: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. Plus 2 or more days of muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
    • Or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity every week. Plus 2 or more days of muscle-strengthening activities that work all major muscle groups.
    • Or an equivalent mix of moderate – and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.
  • Older Adults 65 years or older: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. Plus 2 or more days a week of muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms.)
  • Healthy pregnant or postpartum women: 150 minutes (2 hours and 30 minutes) per week of moderate-intensity aerobic activity spread throughout the week.

Walking Is a Good Start, So, Where Do I Begin?

The first thing you should do is talk to your doctor. This is especially important if you have not been regularly active or have a chronic illness that may limit the amount of time you exercise. Once your doctor says it’s okay, put on a pair of well-fitting sneakers and start walking!

To receive the most benefit, you should take 10,000 steps a day, which can be measured by a pedometer or by adding an app on your phone. About half of your 10,000 steps can come from everyday physical activities like walking the dog, climbing stairs (instead of taking the elevator), gardening, housework (especially sweeping, mopping or vaccuum cleaning floors), and washing your car are just a few.

How To Get Started
  • Initial goal: Walk at a comfortable pace for about 10 minutes, three times a day 5 to 7 days per week (for ex., to a neighbor’s house and back).
  • Step it up: Walk at a comfortable pace for 15 minutes twice a day (for ex., to the end of the street and back).
  • Add distance: Walk for 15 minutes twice a day to a distance of a street and a half. (This means you have to walk a little faster to cover the increase in distance).
  • Increase frequency: Walk the new distance three times (three laps) once a day in less than 30 minutes.

Being active is one of the most important things you can do for your health. Start improving the quality of your life today and increase your life span by starting a plan to do at least 150 minutes a week of moderate-intensity aerobic activity.

References:

Keep Your Heart Healthy from Heart Disease

Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease.

The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions.

Make Healthier Choices

Communities, health professionals, and families can work together to create opportunities for people to make healthier choices. You can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease.

To lower your risk:

  • Monitor and control your weight.
  • Quit smoking and avoid secondhand smoke.
  • Control your cholesterol and blood pressure.
  • If you drink alcohol, drink only in moderation.
  • Get active and eat healthy.

Am I at risk for heart disease?

You are at higher risk for heart disease if:

  • You are a woman over age 55
  • You are a man over age 45
  • Your father or brother had heart disease before age 55
  • Your mother or sister had heart disease before age 65

As you get older, your risk for heart disease and heart attack increases. But the good news is that heart disease can be prevented.

What is heart disease?

When people talk about heart disease, they are usually talking about coronary heart disease (CHD). It’s also called coronary artery disease (CAD). This is the most common type of heart disease.

When someone has CHD, the coronary arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque, build up inside the arteries.

Plaque is caused by: 

  • Fat and cholesterol in the blood
  • High blood pressure
  • Smoking
  • Too much sugar in the blood (usually because of diabetes)

When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or a heart attack.

What is a heart attack?

A heart attack happens when blood flow to the heart is suddenly blocked. Part of the heart may die if the person doesn’t get help quickly.

Common signs of a heart attack include: 

  • Chest pain (or feeling pressure, squeezing, or fullness in your chest)
  • Pain or discomfort in the upper body – like the arms, back, neck, jaw, or upper stomach (above the belly button)
  • Trouble breathing (while resting or being active)
  • Feeling sick to your stomach or throwing up
  • Feeling dizzy, light-headed, or unusually tired
  • Breaking out in a cold sweat

Not everyone who has a heart attack will have all the signs. Don’t ignore changes in how you feel. Signs of a heart attack often come on suddenly. But sometimes, they develop slowly – hours, days, or even weeks before a heart attack happens.

Talk to your doctor if you feel tired for several days, or if other health problems (like pain or trouble breathing) bother you more than usual. Call 911 right away if you or someone else has signs of a heart attack. Don’t ignore any signs or feel embarrassed to call for help. Acting fast can save a life. Call 911 even if you are not sure it’s a heart attack.

Keep Your Heart Healthy

Take steps today to lower your risk of heart disease and heart attack. Follow the tips below to help prevent heart disease.

  1. Eat healthy and get active.
  2. Monitor and control your weight.
  3. Quit smoking and avoid secondhand smoke.
  4. Control your cholesterol and blood pressure.
  5. If you drink alcohol, drink only in moderation.
  6. Talk with your doctor or nurse about steps you can take to prevent type 2 diabetes.
  7. Manage your stress.

When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating.

  1. Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
  2. Cut down on sodium (salt). Look for the low-sodium or “no salt added” types of canned soups, vegetables, snack foods, and lunch meats.
  3. Get more fiber. Fiber is in vegetables, fruits, and whole grains. To save money, buy vegetables and fruits that are in season, frozen, or canned.
  4. Look for fat-free or low-fat milk products. Or choose soy products with added calcium.
  5. For breads, cereals and grains with more than one ingredient, make sure whole wheat or another whole grain is listed first.
  6. Choose lean cuts of meat and other foods with protein.

References

  1. U.S. Department of Health and Human Services: https://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/heart-healthy-foods-shopping-list
  2. U.S. Department of Health and Human Services: http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/keep-your-heart-healthy

How to Create Healthy Eating Habits for Life

An eating pattern can be defined as the combination of foods and beverages that make up an individual’s complete dietary intake over time. It represents all of what individuals habitually eat and drink, and these dietary components work together to impact health.

Healthier Eating Habits

A healthy eating habit should be tailored to the individual’s personal, cultural and traditional preferences as well as food budget. An individual’s healthy eating pattern will vary according to their calorie level. Healthy eating habits can help achieve and maintain a healthy body weight, support nutrient needs, and reduce risk for chronic disease.

The most nutritious or nutrient-dense foods include vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry – all with little or no saturated fat, sodium, and added sugars.

  1. Create healthy eating habits across the lifespan. All food and beverage choices matter. Choosing a healthy eating habit at an appropriate calorie level can help achieve and maintain a healthy body weight, support nutrient needs, and reduce risk for chronic disease.
  2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across all food groups in recommended amounts.
  3. Limit calories from added sugars and saturated fats and reduce sodium intake. Create an eating habit low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components.
  4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.
  5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.1

Key Recommendations

Create healthy eating habits that account for all food and beverages within an appropriate calorie level and include:

  • A variety of vegetables from all of the subgroups— dark green, red and orange, legumes (beans and peas), starchy, and other
  • Fruits, especially whole fruits
  • Grains, at least half of which are whole grains
  • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
  • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
  • Oils

A healthy eating pattern limits:

  • Saturated and trans fats
  • Added sugars, and
  • Sodium

Several components of the diet should be limited which are of particular public health concern, and the specified limits can help individuals achieve healthy eating habits within calorie limits:

  • Consume less than 10% of calories per day from added sugars
  • Consume less than 10% of calories per day from saturated fats
  • Consume less than 1 teaspoon of salt per day

If alcohol is consumed, it should be consumed in moderation – up to one drink per day for women and up to two drinks per day for men – and only by adults of legal drinking age.1

How much should you eat?

You should eat the right amount of calories for your body, which will vary based on your gender, age, and physical activity level. Find out your daily calorie needs or goals with the Body Weight Planner by visiting www.supertracker.usda.gov/bwp.

Nutritional needs should be met primarily from foods.

Individuals should aim to meet their nutrient needs through healthy eating patterns that include nutrient-dense foods. Foods in nutrient-dense forms contain essential vitamins and minerals and also dietary fiber and other naturally occurring substances that may have positive health effects. In some cases, fortified foods and dietary supplements may be useful in providing one or more nutrients that otherwise may be consumed in less than recommended amounts.

Healthy eating patterns are adaptable.

Individuals have more than one way to achieve a healthy eating pattern. Any eating pattern can be tailored to the individual’s socio-cultural and personal preferences.

Consult with your healthcare professional before making significant changes in diet and nutrition.

Tips to Save More at the Store

Stretch your dollar with these helpful tips:

  1. Eat before you shop. Grocery shopping hungry can lead to impulse buying and unhealthy food choices.
  2. Read the sales flyer. Sales flyers are usually released mid-week and can be found at the store’s entrance, in the newspaper, or on their website.
  3. Use coupons – but only for items that you know you’ll use. If you don’t need an item right away, save the coupon and see if it goes on sale.
  4. Look up and down for savings. Stores often stock the priciest items at eye level. You can save big by looking at the upper and lower shelves too.
  5. Check for store brands. Most stores offer their own brand of products that often cost less than name brands.
  6. Choose fresh foods. Stores typically stock shelves from back to front, placing the newest items behind the older ones. Reach in the back for the freshest items especially in the produce, dairy, and meat aisles.
  7. Ask for a rain check. If a sale item has run out, ask the store for a rain check. This allows you to pay the sale price after the item is restocked.
  8. Join your store’s loyalty program. Most stores offer a free loyalty program. Get special offers and discounts that non-members do not.2

References:

  1. Health.gov, Dietary Guidelines 2015-2020: http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/healthy-eating-patterns/
  2. ChooseMyPlate.gov: http://www.choosemyplate.gov/budget-save-more

Effects of Smoking on Your Health & Free Resources to Help You Quit

Smoking is a leading cause of cancer and the leading preventable cause of death in the United States. Since the first Surgeon General’s report in 1964 more than 20 million premature deaths can be attributed to cigarette smoking.

Identifying the Risks

Research continues to identify diseases caused by smoking, including such common diseases as diabetes, rheumatoid arthritis, and colorectal cancer. Additionally, exposure to secondhand tobacco smoke has been causally linked to cancer, respiratory, and cardiovascular diseases, and to adverse effects on the health of infants and children.**

CDC Risks from Smoking
Source: https://www.cdc.gov/tobacco/infographics/health-effects/index.htm#smoking-risks

Smoking can cause cancer and block your body from fighting it:

  • Poisons in cigarette smoke can weaken the body’s immune system, making it harder to kill cancer cells. When this happens, cancer cells keep growing without being stopped.
  • Poisons in tobacco smoke can damage or change a cell’s DNA. DNA is the cell’s “instruction manual” that controls cell growth and function. When DNA is damaged, a cell can begin growing out of control and create a cancer tumor.*

Doctors have known for years that smoking causes most lung cancers. It’s still true today, when nearly 9 out of 10 lung cancers are caused by smoking cigarettes. Smokers have a greater risk for lung cancer today than they did in 1964, even though they smoke fewer cigarettes. One reason may be changes in how cigarettes are made and the chemicals they contain. Although cigarette smoking has declined significantly since 1964, very large disparities in tobacco use remain across groups defined by race, ethnicity, educational level, and socioeconomic status and across regions of the country.

Treatments are getting better for lung cancer, but it still kills more men and women than any other type of cancer. In the United States, more than 7,300 nonsmokers die each year from lung cancer caused by secondhand smoke – combination of smoke from the burning end of a cigarette and the smoke breathed out by smokers.

Smoking can cause cancer almost anywhere in your body including: blood, bladder, cervix, colon and rectum, esophagus, kidney and renal pelvis, larynx, liver, lungs, mouth and throat, pancreas, stomach, trachea, lung, and bronchus. Men with prostate cancer who smoke may be more likely to die from these diseases than nonsmokers. Smokeless tobacco, such as chewing tobacco, also causes cancer, including cancers of the esophagus, mouth and throat, and pancreas.*

How Can Smoking-Related Cancers Be Prevented?

Quitting smoking lowers the risks for cancers of the lung, mouth, throat, esophagus, and larynx. Within 5 years of quitting, your chance of getting cancer of the mouth, throat, esophagus, and bladder is cut in half. 

Ten years after you quit smoking, your risk of dying from lung cancer drops by half. If nobody smoked, one of every three cancer deaths in the United States would not happen.

Quitting smoking improves the outlook (the prognosis) for people with cancer. People who continue to smoke after diagnosis raise their risk for future cancers and death. They are more likely to die from cancer than nonsmokers and are more likely to develop a second (new) tobacco-related cancer.

Help With Quitting Smoking 

For support in quitting, including free coaching, a free quit plan, free educational materials, and referrals to local resources, call 1-800-QUIT-NOW (1-800-784-8669). There are also free online resources at https://www.smokefree.gov.

References:

Cervical Health Awareness & Cervical Cancer

January is Cervical Health Awareness Month, and there’s a lot people can do to prevent cervical cancer. HPV (human papillomavirus) is a very common infection that can cause cervical cancer.

About 79 million Americans currently have HPV, but many people with HPV don’t know they are infected. Each year, more than 11,000 women in the United States get cervical cancer.1

What Are the Risk Factors for Cervical Cancer?

Almost all cervical cancers are caused by human papillomavirus (HPV), a common virus that can be passed from one person to another during sex. There are many types of HPV. Some HPV types can cause changes on a woman’s cervix that can lead to cervical cancer over time, while other types can cause genital or skin warts.

HPV is so common that most people contract it at some point in their lives. HPV usually causes no symptoms so it can be difficult to determine if you have it. For most women, HPV will go away on its own; however, if it does not, there is a chance that over time it may cause cervical cancer.2

Other things can increase risk of cervical cancer:
  • Having HIV (the virus that causes AIDS) or another condition that makes it hard for your body to fight off health problems.
  • Using birth control pills for a long time (five or more years).
  • Having given birth to three or more children.
  • Having several sexual partners.

The good news?

The HPV vaccine (shot) can prevent HPV. Cervical cancer can often be prevented with regular screening tests (called Pap tests) and follow-up care. A Pap test can help detect abnormal (changed) cells before they turn into cancer. Most deaths from cervical cancer can be prevented if women get regular Pap tests and follow-up care.

In support of National Cervical Health Awareness Month, National Cervical Cancer Coalition encourages:

  • Women to start getting regular Pap tests at age 21
  • Parents to make sure pre-teens get the HPV vaccine at age 11 or 12

It is recommended that teens and young adults get the HPV vaccine if they did not get vaccinated as pre-teens. Women up to age 26 and men up to age 21 can still get the vaccine. Visit www.nccc-online.org to learn more.

References:

  1. https://healthfinder.gov/NHO/PDFs/JanuaryNHOToolkit.pdf
  2. https://www.cdc.gov/cancer/cervical/basic_info/risk_factors.htm

Financial Fitness: Essential to Your Employees’ Wellbeing

About half of Americans believe they are unprepared for a sudden financial need such as the purchase of a new car, appliance or furniture or a significant home repair, according to Gallup Daily tracking survey through 2015.1

So how can we get financially fit?

How do we find balance between spending and saving – between living in the present and saving for life’s unexpected financial needs? And why is this important? First let’s define financial wellbeing – it is defined as a state of being wherein you:2

  • Have control over day-to-day, month-to-month finances;
  • Have the capacity to absorb a financial shock;
  • Are on track to meet your financial goals; and
  • Have the financial freedom to make the choices that allow you to enjoy life.

Organizations that don’t implement financial wellbeing into their wellness programs are missing the  mark. In a survey conducted by the American Psychological Association, money is a somewhat or significant source of stress for 64% of Americans but especially for parents of children below the age of 18 and younger adults (77% of parents, 75% of millennials, ages 18 to 35, and 76% of Gen Xers, ages 36 to 49).3

The added financial stress has a significant impact on many Americans’ lives. Some are putting their health care needs on hold because of financial concerns.

Nearly 1 in 5 Americans say that they have either considered skipping (9 percent) or skipped (12 percent) going to a doctor when they needed health care because of financial concerns.3

Many adults are coping with health and lifestyle challenges and are beginning to recognize the connection between stress and physical and mental health.

  • Money and work remain the top two sources of very/somewhat significant stress, but in 2015, for the first time, family responsibilities emerged as the third most common stressor (54 percent).
  • The majority of adults report having at least one chronic illness (67 percent). In addition, many adults lack exercise and remain sedentary for much of the day. More than 10 percent of adults also report having a mental health-related diagnosis (13 percent for anxiety disorder and 16 percent for depression).
  • About two in five adults (39 percent) report overeating or eating unhealthy foods in the past month due to stress, compared to 33 percent in 2014.
  • Adults in urban areas have a significantly higher reported stress level on average than those in suburban and rural settings (urban: 5.6 on a 10-point scale, vs. 5.0 for suburban and 4.7 for rural).
  • Almost one-third of adults report that stress has a very strong or strong impact on their body/physical health and mental health (31 and 32 percent in 2015, compared to 25 and 28 percent in 2014, respectively).4

To help employees improve their financial fitness, organizations should provide financial education, programs, and other content into their wellness programs.

6 Ways Employees Can Improve Their Financial Wellbeing

  1. Make a simple plan to monitor and track your spending habits and to gain control over your financial decision making.
  2. Have a budget and stick to it. Set short-term and long-term goals to provide structure for your financial decision making. For example, set a spending budget for the holidays. More stuff doesn’t mean less stress.
  3. Spend some time researching before making major financial decisions to ensure you make the most-informed financial decisions.
  4. Get smart about money – Use free educational resources available at http://www.consumerfinance.gov.
  5. Don’t compare yourself to others. Compare yourself to your own standards. Don’t purchase things to keep up with the Joneses. Instead think about long-term impacts of every purchase.
  6. Avoid impulse shopping. Keep your spending under control by stopping to think about whether you need that purchase or postpone the purchase to a later date if you can.

References

  1. Gallup, Inc. “Half of Americans Unprepared for Sudden Financial Need.” http://www.gallup.com/poll/188009/half-americans-unprepared-sudden-financial-need.aspx?g_source=FINANCIAL_WELLBEING&g_medium=topic&g_campaign=tiles
  2. Consumer Financial Protection Bureau “Financial well-being: The goal of financial education.” January 2015: http://files.consumerfinance.gov/f/201501_cfpb_report_financial-well-being.pdf
  3. American Psychological Association. “Money Stress Weighs on Americans’ Health” 2015, Vol. 46, No.4 http://www.apa.org/monitor/2015/04/money-stress.aspx
  4. http://www.apa.org/news/press/releases/stress/2015/highlights.aspx

5 Ways to Spread Workplace Wellness

Wellness Programs - Blog Feature Graphic

Look around, and you’ll notice we are spending the greatest amount of our time at work; most full-time employees will spend over 2,000 hours at work every year, some even more.

This not only minimizes the amount of time we have to spend with family and do the things that make us happy, but it also makes it more difficult to fit in the required physical activity and to make healthier nutrition choices.

Healthcare Rates & Chronic Disease are on the Rise

Healthcare spending is on the rise, but so are chronic diseases such as diabetes, heart disease, heart failure, hypertension, and obesity – many of which could be prevented with a few behavior changes in our nutrition and physical activity.

According to the Organization for Economic Co-operation and Development (OECD), the United States spends far more on healthcare than any other nation. Yet, the average American’s life expectancy is only 78.3 years, which is lower than the average and the lowest among the top healthcare spending nations. Our lifestyle choices in this country are partially to blame for the rise in chronic disease.

Chronic diseases are responsible for 7 out of 10 deaths every year in the United States, and treating people with chronic diseases accounts for 86% of our nation’s healthcare costs.1

Spending more on healthcare is not making us healthier or bringing us longevity; we realize that prevention is considerably cheaper than managing any health condition and/or chronic disease. As a result, wellness is getting a lot of attention lately as we become more aware that we own our health and have complete control of our wellness.

Many businesses are adopting new approaches and beginning to implement workplace wellness programs – which are proving essential for creating and maintaining healthier, happier, hard-working employees while reducing the costs of health insurance claims, absenteeism, and receiving maximum productivity in return. Happy, healthy employees are more productive. It’s nothing short of a win-win symbiosis.

So, what is a workplace wellness program?

A successful workplace wellness program enables employees to increase control over, and improve, their health by offering healthier opportunities and empowering them to make healthier choices with ease.

The wellness program may offer risk assessments, screenings, flexibility for time to exercise, healthier snacking options in vending machines, behavior modification, educational and tobacco cessation programs, and much more. Access to a wellness program allows the employee to take care of their health regularly and reduce stress. Offering incentives may also be used to encourage employee participation and increase engagement.

Here are a few low-cost tips to get you started on spreading workplace wellness and transforming your organization into one of the best places to work:

  1. Healthy Pantry Club: Start a healthy pantry stocked with healthy choices essential to a healthy diet and productivity at work. Keep it junk-food free by stocking it with healthy snacks, fresh fruits, vegetables, and low-sugar, low-sodium drinks. A contribution box for employees to donate to keep the pantry stocked is a great way to get everyone involved.
  2. Fitness Trackers: Fitness trackers can encourage employees to increase their steps while being more active through participation in challenges that will keep them motivated and mindful of their health and nutrition choices. Office challenges are a fun way to increase steps and build camaraderie – award prizes for the top stepper, wellness champion, best effort, etc.
  3. Office Gym or Gym Memberships: Transform an unused office or space into a gym by adding yoga mats, free weights, and other fitness equipment. This helps the strapped-for-time employee fit exercise into their busy schedule. Subsidize or reimburse gym membership fees bringing fitness within reach for all employees to help create a routine they can stick with.
  4. Walking Meetings: Incorporate moving meetings to stimulate creativity and new ideas by walking around the building. Physical activity gives you energy and makes you feel more alert.
  5. Wellness Communications: Communication is the key to a successful wellness program. Get employees excited and engaged by sending wellness communications that provide ideas, strategies, short articles, tips, recipes, reminders, and more. Create awareness posters and flyers to display around the office, coordinate your content with the year’s seasons and monthly health observances.

Remember, it’s not the number of extravagant perks you offer, it’s how successful you are at fulfilling the employees’ basic human and emotional needs to foster a healthy, conscious, and happy environment that inspires employees to be their best.

References:

  1. http://www.cdc.gov/chronicdisease/
  2. https://data.oecd.org/healthres/health-spending.htm
  3. http://www.oecd.org/unitedstates/Briefing-Note-UNITED-STATES-2014.pdf
  4. http://stats.oecd.org/index.aspx?DataSetCode=HEALTH_STAT
  5. http://www.oecd.org/els/health-systems/health-data.htm

Can a Healthier and Safer Workforce Promote a Healthier Bottom Line for Employers?

A growing body of evidence supports the notion that focusing on the health and safety of a workforce is good business.

Engaging in a comprehensive effort to reduce the health risks of a workforce and mitigate the complications of chronic illness within these populations, can produce remarkable impacts on health care costs, productivity and performance.

An excerpt from the Journal of Occupational Occupational & Environmental Medicine:
Fabius, R; Loeppke, R; Hohn, T: et.al. “Tracking the Market Performance of Companies That Integrate a Culture of Health and Safety: An Assessment of Corporate Health Achievement Award Applicants”. JOEM. Volume 58: Number 1. Jan, 2016.

ABSTRACT
  • Objective: To test the hypothesis that comprehensive health and safety efforts, judged separately on their merits by the CHAA, contribute to better performance in the marketplace.
  • Methods: Stock market performance of CHAA winners tracked under 6 different scenarios using simulation and past market performance.
  • Results: The results demonstrate that a portfolio of companies recognized for excellence in workforce health or safety, or both, outperform in the marketplace. When we deconstructed the CHAA process and established portfolios among the applicants and award winners that achieved threshold scores in either health or safety as well as threshold scores in both, all significantly outperformed the S&P 500 standard index companies.
  • Conclusions: This study adds to the growing evidence that a healthy and safe workforce correlates with a company’s performance and its ability to provide “healthy” returns to shareholders.

To more objectively test this hypothesis, the stock market performance of the prior American College of Occupational and Environmental Medicine (ACOEM) Corporate Health Achievement Award (CHAA) winners were tracked under 4 different scenarios. Using simulation and past market performance, a theoretical initial $10,000 investment in publicly traded award winners was tracked from 1999 to 2012.  This portfolio of publicly traded award winning companies clearly outperformed the market. Though correlation is not the same as causation, the results consistently and significantly suggest that companies focusing on the health and safety of their workforce are yielding greater value for their investors as well. More research needs to be done to better understand the value of building these “cultures of health” in the workplace. Perhaps such efforts as this simply identify “smart” companies that outperform. But the evidence appears to be building that healthy workforces provide a competitive advantage in ways that benefit their investors.

The literature is replete with examples demonstrating that the health of employees impacts their performance and productivity. Additionally, for the majority of employers who pay for the cost of health care provided to their employees there is a direct impact on the bottom line.

Consider these statistics…
  • Over 22% of working age adults surveyed reported health-related work impairment from chronic illness in the previous 30 days. Those with impairment average 6.7 lost days. This is equivalent to $2.5 billion impaired days per year.(1)
  • In a 2003 study, it was found that illness and disability reduces total work hours by approximately 8.6%, with nearly 8.7 million Americans unable to work. The loss to the U.S. economy represented about $468 billion.(2) In 2006, over $2 trillion was spent on health care with three-fourths of that amount focused on treating chronic conditions.(3)
  • In a multi-employer study by ACOEM, IBI and Dr. Kessler of Harvard Medical School, Loeppke, et.al., reported that for every dollar of medical and pharmaceutical costs spent an employer lost an additional $2.30 of health-related productivity costs. Health-related presenteeism was shown to have a larger impact on lost productivity than absenteeism, with executives and managers suffering higher losses. Co-morbidities demonstrated the largest effects on productivity loss.(4) 
These facts led to a hypothesis…

Companies that envelope their employees and dependents in an environment that reinforces conscious and unconscious lifestyle choices as well as more effective accessing of healthcare, i.e. surround them with a “culture of health,” should be more productive and that productivity should be reflected in the price of their stock.

Testing the Hypothesis

To test the hypothesis, we turned to the American College of Occupational & Environmental Medicine’s corporate health awards (http://www.chaa.org/). The Corporate Health Achievement Award (CHAA), established in 1997, recognizes organizations with exemplary health, safety and environmental programs. Participating organizations submit a comprehensive application about their program and undergo a rigorous review by an expert panel to assess four key categories:

  1. Leadership & Management
  2. Healthy Workers
  3. Healthy Environment
  4. Healthy Organization

Awards have been given to organizations in manufacturing and service sectors, including city health departments, federal agencies and healthcare systems. Most years since inception of the award there has been at least one recipient. Most recipients have been publicly traded companies.

Since these award-winning companies are recognized for their exemplary efforts in creating a healthy workforce and since a healthy workforce generates less health care costs and improved productivity, we tested the thesis that a portfolio of these companies would outperform the marketplace.

Our results strongly support the notion that focusing on the health and safety of a workforce is good business. Engaging in a comprehensive effort to reduce the health risks of a workforce and mitigate the complications of chronic illness within these populations, can produce remarkable impacts on health care costs, productivity and performance.

The Cost of Chronic Disease

Dee Edington, Ph.D., has demonstrated that companies who do not pay any attention to elevating the health status of their workforce will see their employees developing increasing health risks and health care costs.(12) His results found that non-managed workforces acquire increased health risks and conditions resulting in increased costs over time. In fact, his research found that within non-managed populations the low risk cohort diminishes by roughly 5% while the moderate and high risk segments increase by roughly 8% and 11% respectively over a three-year period. He also demonstrated that it is possible to markedly reduce this trend through the execution of risk reduction programs at the workplace.(13)

Preventive services can stem the progression of health risks, chronic conditions and medical costs. RAND Corporation estimates one fifth of all healthcare expenditures will be devoted to treating consequences of obesity by 2020. Lowering obesity rates to 1998 levels could lead to annual productivity gains of $254 billion as well as the avoidance of $60 billion in annual treatment expenditures.

Seven chronic conditions (cancer, heart disease, hypertension, mental disorders, diabetes, pulmonary conditions and stroke) are currently costing the U.S. economy alone more than $1 trillion per year. Assuming the current trend continues to 2023, it would lead to a 42% increase in cases of the seven chronic diseases for a total of 230.7 million cases of these diseases with $4.2 trillion in treatment costs and lost economic output.

Plausible estimates of potential gains in 2023 associated with reasonable improvements in prevention, detection and treatment of just those seven conditions include:

  • Preventing 40 million fewer cases of illness
  • Cutting annual treatment costs in the U.S. by $217 billion
  • Reducing annual health-related productivity losses by $905 billion
  • Yielding more than $1 trillion in labor supply and efficiency(14)

Employers can realize similar results by implementing the best efforts in prevention, early detection and evidence based treatment for their workforce and covered lives.

A critical Meta-Analysis of 22 research studies in the scientific literature published in Health Affairs in February 2010 showed that medical and pharmacy costs fall by about $3.27 and absenteeism costs fall by about $2.73 for every $1 invested in wellness.(15)  This results in a return on investment of six to one.

Recognizing the merits of a healthy workforce even before this paper, ACOEM provided significant guidance. The College has stated that the marketplace has markedly underestimated the full impact of poor health in the workplace and on the economy. Employers would benefit by having a better understanding of the diseases and conditions that impact their employees and covered lives so that they could implement programs to mitigate their consequences. There is a connection between the health and safety and the productivity of workforces. Health care costs should be viewed as an investment in their employees rather than an expense. Health improvement strategies have proven to produce excellent returns. Comprehensive programs focus on primary, secondary as well as tertiary prevention.(16)

The workplace offers unique advantages for the implementation of health improvement initiatives. Roughly one quarter of our population is employed. When including retirees and family members this reach includes the majority of Americans. The workplace environment and the corporate culture can reinforce healthy behaviors. Powerful communication and educational assets can be leveraged. Incentives, penalties and mandates can be built into compensation and health benefits. Tenured employee relationships can promote sustainability. And finally employers possess the capability to measure the impact of health improvements on performance, productivity and business results.

The logic behind investing in workplace health is straight forward.

  • A large proportion of illness is preventable by reducing health risks. (17)
  • Health risks can be improved through workplace health programs. (18)
  • Reductions of health risks can lead to reductions in health costs. (19)
  • Worksite health programs can produce a positive ROI and VOI. (20,21,22,23,24)

Moreover, research supports a corporate-wide impact. Towers Watson has demonstrated that employers with highly effective health and productivity programs:

  • Generate 20% more revenue per employee
  • Realize a 16.1% higher market value and
  • Deliver 57% higher shareholder returns(25)

A recently published paper by Loeppke et al(26) emphasized the importance of integrating health promotion and health protection. This paper suggests that the CHAA assessment process should be realigned to follow the format of the DJSI. The CHAA’s current categories of measurement would be converted to mirror the DJSI’s categories, which include economic, environmental, and social metrics. This would result in an Integrated Health and Safety Index (IH&S Index).

Imagine a future scenario in which employers of sufficient size would be required or encouraged to publicly report on the degree to which they have achieved a culture of integrated health and safety. Those that report high Integrated Health and Safety Index scores could potentially be rewarded in the marketplace with greater investment as well as premium cost-reductions for group health and/or workers’ compensation insurance.

This would provide a major incentive for more companies to focus on the health and safety of their workforces and markedly aid in addressing many of the factors that are driving the American health care crisis—including the rise of chronic disease. If enough companies were able to improve and sustain the health status of their workforces, it could impact millions of Americans, providing a national tipping point in our effort to improve health outcomes and lower costs. The data in this paper suggest that such an effort might also contribute to investment-oriented opportunities and company differentiation in the marketplace.

Integrating health promotion (wellness) and health protection (safety) strategies creates synergy among these efforts, enhancing the overall health and well-being of the workforce, empowering employees to perform at the height of their potential and improving the organization’s bottom line.

References:

  1. Kessler et al. the Effects of Chronic Medical Conditions on Work Loss and Work Cutback. JOEM. 2001; 43(3):218-225.
  2. Berger, M, et al. Investing in Healthy Human Capital. JOEM. 2003; 45(12):1213-1225)
  3. Goetzel R. Do Prevention or Treatment Services Save Money? The Wrong Debate. Health Affairs. 2009; 28(1):37-41.
  4. Loeppke, R., et al., “Health and Productivity as a Business Strategy: A Multi-Employer Study”, JOEM, 51:4, April, 2009. pp 411-428.
  5. Peterson K W, Yarborough CM III, Ferguson EB, Matthew SJ. ACOEM Award: The American College of Occupational and Environmental Medicine’s Corporate Health Achievement Award.J Occup & Environ Med. 1996;38(10):969-972.
  6. Baldrige Award Winning Quality, 17th edition, by Mark Graham Brown, CDC Press, 2008.
  7. Malcolm Baldrige National Quality Award. [website]
  8. C. Everett Koop Award [website]
  9. Yarborough, CM. Administrative Track: What Constitutes Excellence for the Corporate Health Achievement Award. J Occup & Environ Med. 1998;40(4):381.
  10. Scope of Occupational and Environmental Health Programs and Practice. J Occup Environ Med. 1992;34:
  11. NCQA. Health Evaluation Data Information Set (HEDIS) 3.0. Washington, DC. National Commission on Quality Assurance. 1996.
  12. Edington, AJHP, May-June 2001, Vol 15, No. 5, pp-341-349. Research Overview of Natural Flow
  13. ZERO TRENDS by Dee Edington, 2009, published by the Health Management Research Center – University of Michigan
  14. Loeppke, R; Edington, D; Bender, J; Reynolds, A. “The Association of Technology in a Workplace Wellness Program with Health Risk Factor Reduction” Journal of Occupational and Environmental Medicine: March, 2013; Volume 55, Number 3: pp 259–264.
  15. Devol, R et.al, 2007, An Unhealthy America: The Economic Burden of Chronic Disease. Charting a New Course to Save Lives and Increase Productivity and Economic Growth, Milken Institute
  16. Baicker, K., et.al., Workplace Wellness Programs Can Generate Savings., Health Affairs, Feb. 2010, Vol 29, No. 2. pp: 1-8
  17. ACOEM Guidance Statement, Healthy Workforce/Healthy Economy: The Role of Health, Productivity and Disability Management in Addressing the Nations’ Health Care Crisis, JOEM, 51:1, pp 114-119, January, 2009.
  18. Healthy People 2000, 2010; Amler & Dull, 1987; Breslow, 1993; McGinnis & Foege, 1993; Mokdad et al., 2004.
  19. Loeppke, et al., 2008; Wilson et al., 1996; Heaney & Goetzel, 1997; Pelletier, 1999.
  20. Edington et al., 2001; Goetzel et al., 1999
  21. Aldana SG. Financial impact of health promotion programs: A comprehensive review of the literature. Am J Health Promotion 2001;15:296-320.
  22. Loeppke R. “The Value of Health and the Power of Prevention”. Int J Workplace Health Manage. 2008; 1(2):95-108.
  23. Serxner, S., et.al., Do Employee Health Management (EHM) Programs Work? Am J Publ Health2009; 23(4):
  24.  Goetzel, R; Loeppke, R, et al. “Do Workplace Health Promotion (Wellness) Programs Work.” J Occup Environ Med. 2014; 56 (9):927-934, September, 2014.
  25. National Business Group on Health/Watson Wyatt “Staying at Work Report” 2007/2008 from Survey of 355 Large Employers
  26. Loeppke, R; Hohn, T; et.al. “Integrating Health and Safety in the Workplace: How Closely Aligning Health and Safety Strategies can Yield Measureable Benefits.” Journal of Occupational & Environmental  Medicine 2015: 57 (5): 585-597. May, 2015.