Healthy Workplace Winter Newsletter...Try any of these fun winter activities! ... colon, and rectum. If you choose to drink and want to reduce your risk of cancer, keep it to: •

Winter 2015-2016HealthyworkplacesHelping People Make Choices for a Healthy Life!

Healthier Choices Act is Here!

Stop the Spread of Germs

Who Depends on You to Get There Safe?

Tips to Keep You Moving all Winter Long34

Inside This Issue

56

789

1012131416 Heads Up On Concussions...

What Parents Need to Know

Healthy Holiday Routines for You and Your Family

Rethink Your Drinking This Holiday Season

Fall Free Festivities!

New Year... New You! Let Us Help You Quit Smoking in 2016!

This Holiday Season, Give Yourself the Gift of Health!

Cyberbullying

Tap into the Facts on Flouride

The Healthier Choice Just Got Easier!

Cleaning and Disinfecting... Know the Difference!


17 Building Your Resiliency at Work Can Support Your Mental Health

18 Who Depends on You to Get There Safe?

19 Veggin’ Out Over the Holidays!

Physical activity is a great way to get you geared up for the winter months. It can relieve stress, boost energy, help you sleep better, and help you fight off colds and other illnesses. Getting active is also a great way to connect with family and friends as you celebrate this season together. Try any of these fun winter activities!

• Go for a skate at the local arena with your family.

• Build a snowman with your children.

• Snowshoe on a trail with friends.

• Try skiing (downhill or cross-country).

• Go for a winter wonderland walk with the dog.

• Play a game of ice hockey with the neighbours.

• Go sledding with your family.

• Take a hike on a local trail.

• Join or start an office fitness class with co-workers.

Build physical activity into your daily routine. Use the Health Department’s physical activity planners to help you stay on track with your goals.

For more ways to stay active this season visit durham.ca/physicalactivity.

Tips to Keep You Moving all Winter Long

Healthy Workplaces Winter 2015-20163

Healthy Holiday Routines for You and Your Family

The holidays are a great time to create family memories by spending time together while practicing new skills with your children around healthy eating and physical activity.

When preparing holiday treats and meals, involve your children. Help them develop the skills needed to prepare safe and nutritious foods. Depending on the age of your child, try practicing the following food skills together:

• 3-4 year olds can learn to pour from a small pitcher or measuring cup.• 4-6 year olds can learn to measure, combine and stir ingredients together.• 6-8 year olds can learn to safely use kitchen equipment (grater, toaster, blender or can opener).• 8-12 year olds can learn to use a knife with easy to cut foods.

When you have finished spending time together in the kitchen, head outside for more family fun and play together! Did you know that practicing basic movement skills with your child can help them be active for life?

Have some fun in the snow and practice:• Running by playing hide and seek.• Throwing by seeing who can throw snow balls the farthest.• Catching by playing catch with a snowball.• Jumping by jumping over piles of snow.

For inside activities practice:• Dancing by putting on some holiday music.• Crawling by making an indoor obstacle course with couch cushions.• Hopping by playing indoor tag where everyone must move by hopping.

For more ideas check out the new Creating Healthy Routines for You and Your Family Parent Resource at durham.ca/healthyweights.


Rethink Your Drinking This Holiday SeasonKnow what a standard drink is.

One standard drink equals

341 ml (12 oz) bottle 5% alcoholbeer, cider, cooler

142 ml (5 oz) glass of 12% wine

43 ml (1.5 oz) shot of 40% hard liquor (vodka, rum, whiskey, gin, etc)

Remember, high alcohol % beer, coolers, cider and fortified wines contain more than one standard drink.

Drinking alcohol increases your risk for cancer of the mouth, neck, throat, liver, breast, colon, and rectum. If you choose to drink and want to reduce your risk of cancer, keep it to:

• less than 1 standard drink a day for women.*

• less than 2 standard drinks a day for men

*The safest option for women who are pregnant, planning to become pregnant or breastfeeding is to not drink alcohol at all.

These are some ways to cut down on how much you drink.• Set a limit on the amount you will drink and drink alcoholic beverages slowly.• Quench your thirst with non-alcoholic beverages. • Alternate alcoholic beverages with non-alcoholic drinks like water, soft drinks or juice.• Think about the strength of your drink – choose one with less alcohol.• Plan at least 2 non-drinking days every week to avoid developing a habit.

For more information about alcohol and your health, visit durham.ca/alcohol.


Indoors:

• Keep pathways (such as hallways and stairs) clear of clutter.• When using a ladder, do not overreach - move the ladder when needed.• Never stand, climb, or sit on the top of the ladder.• Do not stand on a chair with wheels to reach something.• Do not carry too many things at one time - it may throw off your balance and make it difficult to see where you are walking.

Outdoors:

• Make sure your footwear has good grip.• Keep walkways and stairs free of snow and ice.• Allow extra time while walking if it is slippery out.• Be aware of icy parking lots, roadways or sidewalks when stepping out of a vehicle.• Use caution on ladders when outdoors (e.g. putting up Christmas lights).

To learn more about falls prevention, visit durham.ca/falls

Fall Free Festivities!

It’s the season for family, friends and festivities - don’t let a fall ruin the celebration!

Falls are the number one cause of emergency room

visits and hospitalization in

adults aged 20-59 years.

Here are some tips to stay injury-free this holiday season:


New Year ... New You! Let Us Help You Quit Smoking in 2016!

If quitting smoking is your New Year’s resolution, we can help! Durham Region Health Department offers a variety of resources and services to support you in your quit attempt. Quitting smoking can sometimes take several attempts, but it’s never too late to try. More than two-thirds of current smokers want to quit and with the right support they can be successful.

Quitting smoking is the most important thing you can do to improve your health. Even long-term smokers who quit can improve their quality of life and decrease their overall health risks. The health benefits of quitting are immediate. Within 20 minutes of your last cigarette, your blood pressure decreases and your pulse returns to normal. After four days, your lung capacity increases. After one year, your risk of heart attack is cut in half!

Tobacco is responsible for more than 37,000 deaths every year in Canada; 13,000 of those in Ontario or 36 people per day. Join us from January 17 to 23, 2016 to celebrate National Non-Smoking Week, held annually for more than 30 years, to raise awareness about the harmful effects of tobacco use.

It’s never too late…You have options. We can help.

Call Durham Health Connection Line at 1-800-841-2729 or 905-666-6241 or visit durham.ca/tobacco.


This Holiday Season, Give Yourself the Gift of Health!

It’s important to see your doctor even when you’re feeling well. Regular screening for cancer is an important part of staying healthy. Cancer screening helps find cancer early, when it is easier to treat or cure. Cancer screening is important because:

• There are often no early warning symptoms of cancer.• Cancer is the most common cause of death in Durham Region. • Most people who develop cancer have no family history of the disease.• The risk of developing cancer increases with age.

Ontario Cancer Screening Ontario Breast Screening Program (OBSP)

• Women (50-74 years) should have a mammogram every 2 years.

• Screening for breast cancer is easy through 11 Ontario Breast Screening Program (OBSP) sites in Durham Region.

Ontario Cervical Screening Program (OCSP)

• Starting at age 21, women who are or have ever been sexually active should have a Pap test every 3 years.

ColonCancerCheck Program

• Men and women (50-74 years) should have a fecal occult blood test (FOBT) every 2 years. This test detects small amounts of blood in the stool which may be a sign of colon cancer.

• The FOBT kit can be obtained from your health care provider and done in your own home.

Talk to your healthcare provider about cancer screening!

For more information about colon, breast and cervical cancer screening visit durham.ca/screening.


Most people use technology every day to learn, connect, create and share. There are many benefits to the online world, but there are risks as well.

Cyberbullying, which is one such risk, is a very real problem. It involves a person or group hurting someone else on purpose using computers, cellphones, and other devices. Cyberbullying is different from other forms of bullying in that hurtful comments can be received through texts, chat messages and emails at any time of day.

Cyberbullying can have harmful effects on health and well-being. It can lead to:• poor self-esteem• lower school grades • mental health problems • possibility of suicide

There is a lot to learn about the online world and it’s hard to keep up with all the changes. It is important for parents to guide their children about using technology from the very start.

This includes: • watching their use • setting limits• knowing safeguards• talking with your child about their online activities

Parents can learn more about teaching their children to be safe online at durham.ca/onlinesafety.

Cyberbullying


At Home...

• 0-3 years of age: brush without toothpaste

• 3-5 years of age: use a smear of toothpaste the size of a grain of rice

• 5 years of age and up: use a pea-sized amount of toothpaste

• help your child brush their teeth until 8 or 9 years of age

• brush your teeth with fluoridated toothpaste two times a day for two minutes

TAP INTO THE

2 FOR 2 IS WHAT YOU DO!

found in water, soil and rocks

Fluoride...

strengthens and protects tooth enamel

reverses early stages of tooth decay

13th most common element in the earth’s crust

quench your thirst, choose tap water first!

too much


At the Dental Office... Community Water Fluoridation (CWF)...

• dental professionals may suggest your child could benefit from a topical fluoride treatment at their check-up appointment

• topical fluoride applications may help treat tooth sensitivity

• topical fluoride can be applied with a brush, as a rinse, or in trays held in the mouth

• your dental health care provider may recommend increased fluoride at home if you or your child is at high risk of tooth decay, or have dry mouth from medications or radiation treatments.

• considered one of the top ten greatest public health achievements of the 20th century

• effective and economical way of fighting tooth decay for everyone in a community

• safe; 70 years of scientific research confirms the safety of CWF

FACTS ABOUT FLUORIDE

too much

For more information contact the Oral Health Division905-723-1365 or 1-866-853-1326durham.ca


The Healthier Choice Just Got Easier!

The Ontario government has passed the Making Healthier Choices Act! This act will help families to make healthier food choices when eating out!

What does this mean? Food premises (e.g. restaurants, grocery stores) with 20 or more locations that sell ready-to-eat or prepared meals will soon be required to post calories for standard food items.

Why menu labelling?• Restaurant meals can be high in calories and sodium.• When eating out, it is common to underestimate the amount of calories and sodium. Statements such as “low fat” or “healthy” can mislead buyers into thinking meals are healthier than they actually are.• Calories and sodium content for similar meals can differ widely between restaurants.

Currently, other nutrition information such as sodium is not posted on menu or menu boards. However, some restaurants may have this information available in a pamphlet. Always ask your server to provide you with it before ordering to help you choose meals that are lower in calories and sodium.

Remember, the best thing you can do to avoid excess calories and sodium is to eat out less often! For more information on healthy eating visit durham.ca/healthyeating.


Did you know there are differences between cleaning and disinfecting?

Disinfection is a 2-step process!

Cleaning is an important first step because it physically removes dirt, organic matter and most germs from surfaces, but does not destroy some harmful germs that may remain. All surfaces must be thoroughly cleaned before disinfection. This ensures that germs are not hidden from the disinfectant when it is applied.

Disinfection is the next step! Disinfection is the process that destroys most disease-causing germs that remain on surfaces, and should be done after the surface is cleaned.

How often should surfaces be cleaned and disinfected?

Routinely – for frequently touched surfaces and shared surfaces/itemsMore often – when illness levels have increasedImmediately – when surfaces are contaminated with blood or body fluids

It is important to read labels and follow manufacturer’s instructions for all cleaners and disinfectants.

For more information on cleaning and disinfecting, call the Environmental Help Line at 1-888-777-9613 or 1-905-723-3818 or visit durham.ca.

Cleaning and Disinfecting...Know the Difference!

Before we can disinfect, we need to clean a surface such as a table or our hands!



Prevent the spread of illnesses. These “Stay Healthy” practices should be followed at all times, not just when someone is sick.

Keep hands clean• Wash hands thoroughly with liquid soap and warm water before eating, preparing food, after using the washroom, after changing diapers, after animal contact or when hands are visibly dirty.• Use hand sanitizer often but not when hands are visibly dirty. (If hands are dirty and no sinks are around, clean hands with wet wipe first, let dry and then use hand sanitizer).• Avoid touching your face.

Cover your cough/sneeze• Use a tissue to cover your mouth and nose when you cough, sneeze or blow your nose.• Put used tissue in the garbage.• If you dont have tissue, cough or sneeze into your sleeve, not your hands.• Clean your hands with soap and water or hand santizer (minimum 70% alcohol-based).

Don’t share personal objects• Some things are not meant for sharing. Don’t share items such as drinks, towels, toothbrushes, eating utensils, lipsticks, etc.

Clean & disinfect commonly touched surfaces often• Do this more often when you, family members or co-workers are sick. Regular cleaning and disinfecting will help to remove germs from your work or home environment so you’re less likely to get sick from catching or picking something up. Some common-touch objects include taps, doorknobs, telephones, keyboards, etc.

Stay home if you get sick• Wait until you are symptom-free for 24 hours.


Be wise. Immunize!• People need vaccinations to protect them from serious vaccine preventable diseases. As a result of the wide availability of vaccines, many of these diseases are no longer seen in Canada. Don’t forget to immunize your pets also!

Be food safe• Wash hands before preparing foods.• Wash fruits and veggies before eating.• Cook meats and other hazardous foods thoroughly to proper temperatures.• Separate raw from ready-to-eat foods.• Clean and sanitize cutting boards, knives and work surfaces.• Use safe drinking water.

Practice a healthy lifestyle• Eat healthy.• Stay active.• Promote and support smoke-free living.• Get enough sleep.

For more information on stop the spread of germs, call the Environmental Help Line at 1-888-777-9613 or 1-905-723-3818 or visit durham.ca.


Heads Up On Concussions... What Parents Need to Know

A concussion is a brain injury. It is caused by a bump or blow to the head or body that causes the brain to move rapidly inside the skull. Concussions can occur in any sport and all concussions are serious. In Durham Region, the rate of concussion-related emergency department visits and hospitalizations among youth has been on the increase since 2008.

Prevention is the key treatment for concussion.

What can you do as a parent to reduce the risk of a concussion in your child?

• Speak to your child’s coach or sports organization about their concussion policy.

• Encourage your child to play fair and show respect to other players.

• Encourage your child to play within the rules of the sport and within his or her abilities.

• Make sure that there is nothing your child can trip on in the area where they are playing a sport.

For more information on concussions, or to order a free copy of the parent resource call Durham Health Connection Line at 905-666-6241 or 1-800-841-2729 or visit durham.ca/sportsinjury.


We all have times in our lives when we feel stressed, experience loss, failure or trauma. How we respond to these events can have a big impact on our overall wellbeing. Building your resiliency is a great first step!

Resiliency is the ability to handle life’s ups and downs in positive ways and bounce back from hard times. Work can provide us with opportunities to build our resiliency, through healthy relationships, positive thinking, building competence, healthy coping, and emotional wellbeing.

Like many other life skills, resiliency can be learned. It can be looked at as a process that can be developed over time rather than a trait.

Here are some tips to build your resiliency at work:• Maintain a positive attitude; let go of negative thoughts.• Break down large projects into smaller parts; ask for help if you need it.• Be empathetic with colleagues; try to understand how they might be feeling.• Offer support and encouragement to colleagues, especially if they are having a difficult day.• Try to surround yourself with positive things and positive people.• Look for unique talents in colleagues. For example, one may have good technical skills while another may have great speaking skills.• Maintain a “can do” attitude. Know that together, the project will get done. • Accept positive, constructive feedback. Try not to take things personally.• Look for ways to learn new skills, get extra training or set a personal goal. • When projects don’t go as planned, take it as a chance to learn and... Bounce back, re-strategize and try again!

Visit durham.ca/mentalhealth

Building Your Resiliency at Work Can Support Your Mental Health


Who Depends on You to Get There Safe?

Did you know that distracted driving is a leading cause of traffic crashes and can be just as dangerous as drunk driving? Texting while driving can increase your risk of crashing by 23 times. Who depends on you to arrive safely?

Check out the easy tips below to help prevent distracted driving.

Before driving: • Confirm your plans.• Check for directions.• Turn your phone off or set to auto-reply.• Move your phone out of sight and reach.

While driving:• Remember who is depending on you to get there safe. • Pull over and stop to safely call/text. • Ask a passenger to check your messages.

Be a friend:• Don’t text/call friends if you know they are driving.• Let your driver know, that as a passenger, you can help by answering their phone.

For more information visit durham.ca/thinkanddrive or durham.ca/drivetextfree


Vegetarian Chili

Warm up your winter with this recipe for Vegetarian Chili! Looking for more easy and healthy recipes? Our Durham Region Healthy Eating Pinterest page has tips, recipes and more to help you and your family eat healthy all year long. Visit our page and follow us to learn more!

www.pinterest.com/DRHealthDept

Veggin’ Out Over the Holidays!Are you busy during the holiday season?Do you find it hard to eat healthy during this busy time?

Stay on track with these fresh and tasty tips!• Choose vegetables and fruit over foods that are high in fat, sugar and salt.• Keep cut up vegetables and fruit in your fridge for a quick grab and go snack• When asked to bring food to an event, opt for a fruit or vegetable tray with low fat dip. This way at least you know there will be one healthy choice at the event!• When enjoying a family meal, try to fill half your plate with vegetables or fruit first before going back for the other food items.• Choose water first! Encourage your family to eat their vegetables and fruit instead of drinking juice. • For dessert, try freezing fruit on sticks to make real fruit popsicles.


For more information on any article in this newsletter or to speak to a public health nurse, contact Durham Health Connection Line at 905-666-6241 or toll free at 1-800-841-2729, Monday to Friday, 9:00am-6:00pm

DURHAMREGION

HEALTH

EPARTMENTD

durham.ca/workplaceIf you require this information in an accessible format, contact 1-800-841-2729.

Oct. 2015

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Healthy Workplace Winter Newsletter...Try any of these fun winter activities! ... colon, and rectum. If you choose to drink and want to reduce your risk of cancer, keep it to: •