National Health Observances for June ..................................2

BetterSafe: A New Stance on Dietary Cholesterol.................3

DayInDayOut: How to Make Healthy Habits Stick ................5

Take Charge: Be Wise With Your Eyes.....................................7

To Your Health: Do You Have a Pelvic Floor Disorder............9

Inspiration...............................................................................11

DIGITALONEHEALTH AND BENEFITS

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JUNE 2018

National Health Observances

JUNE | 2018

Alzheimer’s and Brain Awareness Month

Aphasia Awareness Month

Cataract Awareness Month

Men’s Health Month

Migraine and Headache Awareness Month

PTSD Awareness Month

Scleroderma Awareness Month

Cancer Survivors Day (3)

Community Health Improvement Week (3-9)

Health Care Recruiter Day (5)

Family Health & Fitness Day USA (9)

Blood Donor Day (14)

Healthcare Risk Management Week (18-22)

In the past, you may have read or even heard from your doctor to limit your dietary cholesterol. That advice is now changing. In the U.S. government’s 2015-2020 “New Dietary Guidelines for Americans” the limit on cholesterol has been removed. Previously, American adults were advised to limit cholesterol in their diet to 300 milligrams a day, which is the equivalent of two eggs.

WHY HAS THE L IMIT BEEN REMOVED?

A good amount of scientific research suggests that there isn’t a strong connection between dietary cholesterol and blood cholesterol. In fact, the cholesterol in your diet is only responsible for a small fraction of your total blood cholesterol. Your body naturally produces most cholesterol on its own. Other factors that contribute to blood cholesterol levels include smoking, obesity, physical activity, age, family history and even certain medications. So, all of these elements must be taken into account when it comes to maintaining healthy blood cholesterol.

DOES THIS MEAN I CAN EATWHATEVER I WANT?!

No, of course not! The New Dietary Guidelines stress moderation and advise that individuals should still aim to limit or avoid saturated fats and trans fats (i.e., fatty meats, fast food and high-fat dairy products). Research shows that your liver produces more cholesterol when you eat a diet high in saturated and trans fats. Foods like eggs, shrimp and lobster are high in cholesterol, but not high in saturated fat—so as long as you are eating in moderation, these types of foods shouldn’t negatively impact your blood cholesterol.

Experts recommend that adults get their blood cholesterol tested at least once every four to six years. Talk to your doctor about your cholesterol level and follow their recommendations.

A NEW STANCE ON DIETARY CHOLESTEROLWhat You Need to Know

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WHAT IS CHOLESTEROL?

Cholesterol is a waxy substance that helps your body make hormones, vitamin D, and substances that help you digest foods. Your body, and especially your liver, makes all the cholesterol you need and circulates it through the blood.

A CLOSER LOOK AT CHOLESTEROL

When your blood cholesterol is tested, you will see a total cholesterol reading, as well as individual readouts on the following:

LDL CholesterolLDL cholesterol is considered the “bad” cholesterol because it contributes to plaque, which is a thick, hard deposit that can clog arteries and make them less flexible.

Ideally, you want your LDL less than 100 mg/dL. An LDL above 190 is considered very high.

HDL Cholesterol HDL is considered “good” cholesterol because it helps remove LDL cholesterol from the arteries. An HDL 60 mg/dL is considered to be protective against heart disease. Anything lower than 40 puts you at an increased risk of heart disease.

TriglyceridesTriglycerides are another type of fat, and they’re used to store excess energy from your diet. High levels of triglycerides in the blood are associated with atherosclerosis. A triglyceride reading of below150 is considered ideal.

HOW TO LOWER YOUR CHOLESTEROL

1. Choose healthier fats. Saturated fats, found primarily in redmeat and dairy products, raise your total cholesterol and low-densitylipoprotein (LDL) cholesterol, the “bad” cholesterol. Choose leaner cutsof meat, low-fat dairy and monounsaturated fats — found in olive andcanola oils — for healthier options.

2. Exercise. Moderate physical activity can help raise high-densitylipoprotein (HDL) cholesterol, the “good” cholesterol. Aim for at least 30minutes of exercise (like brisk walking) a day.

3. Quit smoking. If you smoke, stop. Quitting might improve your HDLcholesterol level. And the benefits don’t end there of course.

4. Lose weight if you’re overweight. Carrying even a few extra poundscontributes to high cholesterol. Losing as little as 5 to 10 percent of yourweight can improve cholesterol levels.

5. Drink alcohol only in moderation. If you drink alcohol, do so inmoderation. For healthy adults, that means up to one drink a day forwomen of all ages and men older than age 65, and up to two drinks aday for men age 65 and younger.

HOW TO MAKE HEALTHYHabits Stick

Healthy choices can have a dramatic effect on your life. Indeed, healthy habits like eating fruits and vegetables and getting regular exercise not only makes you feel better, but they can also reduce your risk for the most common and preventable health problems—such as heart disease, stroke, cancer, type 2 diabetes, and obesity.

Maybe you’ve already tried to eat better, get more exercise or sleep, quit smoking, or reduce stress. It’s not always easy. However, research shows that change is possible, and there are proven strategies you can use to set yourself up for success.

STRATEGIES THAT WORK

Create a plan. Make a plan that includes small, reasonable goals and specific actions you’ll take to move toward them. For example, if you want to walk more, set

a goal to walk at least 10 minutes every day. Then, do specific things that will help you get there, like parking farther away from the entrance at your office or at a grocery store.

Identify what you’ll need to be successful. How can you change things around you to

support your goals? You might need to stock up on healthy foods, remove temptations, or find a special spot to relax.

Get friends and loved ones involved. Research shows that people’s

health behaviors tend to mirror those of their family and friends. Invite them to join

you, support you, and help you stay on track.

Plan for obstacles. Doing positive things for yourself can feel exciting and rewarding. But there will also be times when you wonder if you can stick with it. So, think about what might derail your best efforts to live

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healthier. How can you still make healthy choices during unexpected situations, in stressful times, or when tempted by old habits?

Track your progress and pitfalls. You can use a paper journal, computer program, or mobile app to note things like your diet, exercise, stress levels, or sleep patterns. Some studies show that people have more success with diet and exercise when they closely track their progress and habits. This also includes recording your setbacks. To be sure, it’s important to document

everything, even when you think you’re about to “fall off the wagon.” Continue to track your behavior. Sometimes when you feel like you’re failing, you can learn the most.

REMEMBER THAT IT’S NEVER TOO LATE

You’re never too out of shape, too overweight, or too old to make healthy changes. Try different strategies until you find what works best for you. Things may not go as planned, and that’s okay. Change is a process. What’s most important is to keep moving forward.

HOW TO CREATE HEALTHY HABITS

» Plan. Identify unhealthy patterns and triggers. Setrealistic goals. Write down steps to help you achievethem.

» Change your surroundings. Find ways to makehealthier choices easy choices. Remove temptations.Work for changes in your community, like safe placesto walk.

» Ask for support. Find friends, family, co-workers,neighbors, or groups for support or ask people tojoin you.

» Fill your time with healthy activities. Tryexercise, a favorite hobby, or spending time withfamily and friends.

» Track your progress. Record how things are goingto help you stay focused and catch slip-ups.

» Imagine the future. Think about future benefits tostay on track.

» Reward yourself. Give yourself a healthy rewardwhen you’ve achieved a small goal or milestone, likea massage or personal time.

» Be patient. Improvement takes time, and setbackshappen. Focus on progress, not perfection.

If you’ve ever experienced any type of eye problem or irritation, you know how extremely uncomfortable it can be. Fortunately, many common eye maladies usually go away on their own or can be managed with self-care. Over-

the-counter treatments like artificial tears, ointments and ocular decongestants can help with dryness, itchiness or excessive watering of the eye. However, if you or anyone in your family is showing signs of an eye infection, you should seek medical help right away.

Eye infections occur when bacteria, fungi or viruses invade any part of the eyeball or surrounding area. Infection can

also develop from irritation, such as getting a small amount of a chemical in the eye, or it can occur after a minor eye injury or scratch.

Seek medical treatment if you experience any of the following signs of eye infection:

» Severe pain in the eye

» Yellow, green, bloody or watery discharge from the eye

» Redness of the eye or eyelids

» A constant feeling that something is in the eye

» Increased sensitivity to light

» A gray or white sore on the colored part of the eye (iris)

» Blurred or decreased vision

» Fever with no other cause (i.e., you don’t havea cold or f lu)

BE WISE WITH YOUR EYESTreating Common Eye Conditions

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If untreated, some types of eye infections can damage the eye very quickly. So, anytime you suspect an eye infection, you should always visit your doctor. Lastly, if you wear contact lenses and are experiencing signs of infection, you should remove them and only wear your eyeglasses until you have visited your for diagnosis and treatment.

QUICK SOLUTIONS FOR YOUR PEEPERS

Take note of these tips if you encounter a minor eye problem or accident.

THE SITUATION: You encountered a lot of dust and now your eyes are extremely dry and itchy or you got a foreign body like an eyelash or a grain of sand in your eye.

THE SOLUTION: Flush your eyes with artificial tears. Ideally, you wouldn’t want to use tap water, as it could have harmful organisms. If you don’t have artificial tears handy, opt for distilled or purified water. Also, try not to poke or rub your eyes. This could cause further irritation or you could possibly scratch your cornea.

THE SITUATION: A chemical, like hairspray, soap, or a household cleaner got into your eye.

THE SOLUTION: First, wash your face and hands to make sure the chemical is removed from those areas. Then, flush with artificial tears. If the chemical was harsh (like bleach or ammonia) call your doc or head to the ER if you’re experiencing significant pain.

THE SITUATION: Someone or something poked you in the eye.

THE SOLUTION: If it was a minor jab and you’re not in serious pain, place a warm compress on your eye for five minutes and flush your eyes with artificial tears. If it was more serious (you’re experiencing severe pain and/or light sensitivity) seek medical attention as you want to rule out a scratched cornea or any other eye damage.

The pelvic floor is a group of muscles in your pelvic area. These muscles support the organs in your pelvis like a sling. The organs in this area include the bladder, uterus (women) and rectum (the area at the end of the large intestine where your body stores solid waste). By contracting and relaxing these muscles, you control your bowel and bladder movements.

If you have weak pelvic floor muscles, it can cause your bladder to leak and other embarrassing conditions called pelvic floor disorders. Pelvic floor disorders affect women of all ages. Experts estimate that 1 of every 3 women in the United States has a pelvic floor condition. But because so many women don’t tell their doctor, they’re probably much more common.

You may feel too embarrassed to discuss these issues with your doctor, but telling your doctor about these conditions can help you get the right treatment.

WHAT ARE THE SYMPTOMS OF PELVIC

FLOOR DISORDER?

Several symptoms may suggest pelvic floor disorder. If you have any of these, you should discuss them with your physician. Some symptoms may also indicate other conditions, but a complete physical exam should be able to determine what is causing your symptoms.

Symptoms of pelvic floor disorder include:

» The feeling that you need to have several bowelmovements during a short period of time.

» The feeling that you cannot complete a bowel movement.

» Constipation or straining pain with bowel movements.

» A frequent need to urinate. When you do go, you maystop and start many times.

DO YOU HAVE A PELVIC FLOOR DISORDER?What You Can & Should Do About It

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» Painful urination.

» Pain in your lower back that cannot be explained byother causes.

» Ongoing pain in your pelvic region, genitals, orrectum.

» Pain for women during intercourse.

Many factors—including family history, pregnancy, menopause, weight, and smoking history—can affect your risk for developing a pelvic floor disorder. Depending on the condition, treatment options may include dietary changes, physical therapy, medications, medical devices, or surgery.

For women, pelvic floor physical therapy often begins with simple pelvic floor exercises. Some of these are known as Kegel exercises. They make the pelvic muscles stronger. Any woman can benefit from these exercises. However, Kegels performed at home may not work for

some women with a pelvic floor condition. This may be because women don’t hold the exercises long enough, and they don’t do enough of them during the day. Ask your health care provider how to do them correctly.

Women who have a pelvic floor condition don’t have to suffer. Treatments are available. If you have any problem with your bladder function it’s absolutely important to speak with your doctor about it.

LOWER YOUR RISK OF PELVIC FLOOR ISSUES

» Maintain a healthy weight.

» Avoid constipation and straining by getting enoughfiber and fluids in your diet.

» Avoid tobacco smoke and triggers of a long-term cough,which weaken the pelvic floor.

» Do Kegel exercises regularly to keep pelvic floormuscles toned. Ask your health care provider how to dothem correctly.