GET WELL, STAY WELL NEWSLETTER

YOUR GUIDE TO HEALTHY LIVING

Mental health issues — such as depression and anxiety — are the most common health problem in the

country today. One in five adults in the United States experiences difficulty from such conditions in a

given year. Children and adolescents also are experiencing emotional illnesses in increasing numbers.

Emotional illnesses cause significant pain and suffering. Fortunately, treatments are available to relieve and reduce the

symptoms. It is helpful to remember that many of these conditions have a genetic component, so knowing a person’s

family history is important.

Remember that, just like physical conditions such as a heart attack or stroke, psychological illnesses have warning signs.

It is important to recognize these warning signs and symptoms, so appropriate intervention and treatment can begin.

Please take a minute to review these important signs and symptoms:

• Not enjoying activities or not getting any joy out of life

• Having excessive worries or fears, or repetitive thoughts that won’t go away

• Feeling extremely sad, tired, irritable or angry

• Having trouble focusing on tasks

• Eating much more or less than usual

• Sleeping much more or being unable to fall asleep or stay asleep

• Avoiding friends, family or social interactions

• Going through extreme mood swings

• Using substances like drugs or alcohol to lessen the emotional pain

• Thinking of harming yourself or thinking about suicide and death

What should I do if I think I might be suffering from a mental illness?

If you are experiencing one or more of the above symptoms, it is important to remember that you are not alone. There

are a variety of resources to help you. Below are some steps you can take to begin the journey back to feeling well.

• Contact your doctor who can support you and help you find a specialist trained in mental health. • See if your company has an Employee Assistance Program (EAP) — these organizations provide 24 hour

telephonic support and will arrange prompt follow up with a local specialist. • Stay in touch with family and friends and ask them to help and support you. If they are not being supportive and

understanding, it’s important to speak up and tell them how they can help you. Most of the time people mean

well, and do not realize if they are actually making you feel worse. • Try to rely on healthy lifestyle strategies, such as regular exercise and healthy sleep rather than unhealthy

strategies (e.g., using substances like drugs or alcohol, gambling or binge eating) that might make things worse.

©Copyright Be Well Solutions, 2018

For more information, contact Be Well Solutions at (888) 935-7378 or info@bewellsolutions.com.

What should I do if I think someone might be suffering from a mental illness?

While mental illnesses are nothing to be ashamed of, many people are sensitive about what others think about their

condition. It is not your role to diagnose someone with a mental illness., but rather to provide support. Try to begin

with supportive conversations and offer to help in any way you can. The National Alliance on Mental Illness suggests

saying something similar to the phrases below.

• I’ve noticed that you haven’t been acting like yourself lately. Is something going on?

• It worries me to hear you talking like this. Let’s sit down and look for places to get help. I can go with you.

• I really want to help, what can I do to help you right now?

Where can I find resources to help myself and/or others cope with mental illness?

• The National Suicide Prevention Lifeline has trained crisis workers available

24 hours a day, 7 days a week for immediate support or intervention.

Call 1-800-273-8255 for on the spot counseling.

• The National Alliance on Mental Illness has more information on mental

health conditions, a help line, and online message boards where you can

find support in the privacy of your own home. To get started visit

www.nami.org.

• The Substance Abuse and Mental Health Services Administration has a

treatment referral helpline to assist you with your search for services in

your local area. Call 1-800-662-4357 or visit findtreatment.samhsa.gov to find treatment and support.

Red Lentil and Sweet Potato Soup

Recipe adapted from the Mind Diet

Nutrition Facts Total Servings - 9 Per 1 cup Serving Calories: 180 / Total Fat: 4g / Saturated Fat: 1g / Sodium: 140mg / Carbs: 28g / Fiber: 5g / Sugars: 9g / Protein: 8g

Directions 1. Heat the oil in a soup pot over medium heat. 2. Place the cumin, ginger, and curry powder in the olive oil and cook until fragrant, about

1-2 minutes. 3. Add the onion and sauté until translucent. 4. Add the garlic and continue to sauté until golden. 5. Add the carrots and sweet potatoes to the soup pot, stirring periodically for 1-2 minutes. 6. Add the water, broth, and red lentils. Cover and bring mixture to a gentle boil. 7. Once boiling, remove cover and continue to simmer for 25 minutes. 8. Puree the soup with an immersion blender. You can also use a high speed blender on

low speed, or in a standard blender, as long as the soup is divided into batches (this will make it easier to blend).

Ingredients

• 2 tablespoons extra virgin olive oil

• 1 teaspoon ground cumin

• 1/4 teaspoon ground ginger or 1/2 teaspoon grated ginger

• 1 tablespoon curry powder

• 1 yellow onion

• 1 garlic clove, chopped

• 1/2 cup chopped carrots

• 2 sweet potatoes, medium diced (about 3 cups)

• 3 cups water

• 4 cups low sodium vegetable broth

• 1-1/2 cups split red lentils

• Parsley, for garnish (optional)

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QuikQuizTM: Contagion Is CatchingInfectious diseases can be passed from person to person or by bites from insects or animals. These infections result from bacteria, viruses, fungi and parasites, causing dozens of contagious diseases. Test your knowledge:

1. q True q False Methicillin-resistant Staphylococcus aureus (MRSA) is a staph infection that can be hard to treat.

2. q True q False Hepatitis C virus now kills more people in the U.S. than any other infectious disease.

3. q True q False Only 30% of Americans are affected by type 1 herpes virus by their 20s.

4. q True q False In 1900, infectious diseases accounted for nearly half of the deaths in the U.S.

Answers on back. >>

For many folks, it starts with the winter holidays. We add pounds celebrating with month-long buffets, irresistible desserts and drinks. This can also be a stressful, busy time when we lose the incentive to fix healthful meals and exercise. Don’t let your attitude weigh you down in the coming months. Instead, focus on your health and some simple changes.>> Eat for energy. Smart food choices can help reduce fatigue and

control your hunger and stress levels. Fruits, vegetables, whole grains and lean protein sources, as well as drinking water, provide sustained fuel.

>> Keep track. Record what you eat and drink, how much and when for a few days to spot diet patterns. For example, if you tend to binge on snacks mid-afternoon, make sure you keep healthy choices handy.

>> High-energy snack picks:

• 1 cup plain Greek yogurt with fruit • ½ ounce nuts and seeds • Nut butter with vegetable sticks • Sliced turkey with bean dip >> Try frequent, small meals and snacks. People who do tend to

have steadier energy and a lower likelihood of weight gain than people who eat 2 large meals a day.

Don’t leave eating well and exercise to chance. Plan meals and schedule your exercise – fit in something physical every day; write it down if it helps. Being active throughout your day can reduce stress and curb overeating.

Outsmart Winter Weight Gain

Health is the thing that makes you feel

that now is the best time of the year. — Franklin Pierce Adams

Decoding Saturated FatsFor many years, health care practitioners have recommended limiting the intake of saturated fat in our diet because high intakes may raise cholesterol levels and the risk of developing heart disease. That advice was questioned in 2013 when a study in the British Medical Journal showed saturated fat may not be a major problem for heart disease risk.Is saturated fat no longer a health risk? Conflicting studies and media headlines have left many people confused. So, here’s a summary of the research to date:Side A: Two meta-analyses in 2010 and 2014 found insufficient evidence that dietary saturated fat increases heart disease risk. (A meta-analysis study pulls data from many other studies to get a comprehensive overview of a topic.) But more research is needed.Continued on back. >>

Smart Moves toolkit is at www.personalbest.com/extras/18V1tools.

Do You Need Breakfast? By Cara Rosenbloom, RD

The old adage that “breakfast is the most important meal of the day” has been contested recently, based on new research. Could years of nutritional science be wrong? Let’s review some of the science.You may know that fasting for 8 to 12 hours overnight should be broken in the morning; your body needs energy from food to get the day started. There is also evidence that people who eat breakfast have: • higher vitamin, mineral and fiber intake by day’s end;• better concentration and cognitive performance; • and more strength for physical activity. More health benefits: Studies link people who eat breakfast with having lower blood cholesterol and blood pressure levels, and they control their weight better than those who skip breakfast. New research: One study showed there was no difference in weight in breakfast eaters versus skippers. Another study showed that breakfast skippers may have burned more calories, which aids weight control. However, not eating breakfast may lead to increased inflammation, which is a forerunner of heart disease, cancer and type 2 diabetes. Bottom line? The new research does not undo what we know about the health benefits of breakfast. These studies also emphasize that what you eat makes a difference. For example, if your breakfast is a sugary toaster pastry or donut, you are better off skipping it. Healthier options for breakfast include those foods high in protein and fiber, such as eggs or oatmeal with Greek yogurt and fruit.

QuikQuizTM: Continued from front. >> Contagion Is CatchingANSWERS

1. True – MRSA typically spreads by direct contact with an infected person’s skin or personal items; some cases are resistant to antibiotic treatment.

2. True – The CDC reported 19,659 deaths from hepatitis C in 2014, surpassing the total combined number of deaths from 60 other reported infectious diseases. Officials now recommend a hepatitis C test for everyone born between 1945 and 1965.

3. False – More than 50% of people are affected – some have no symptoms of herpes 1 infection, while others develop painful cold sores on the lips, chin or nostrils.

4. True – Reversing the death toll was largely due to sanitation, antibiotics and vaccines. Between 1980 and 2014, deaths from infectious diseases accounted for just 5.4%.

Queasy from Medicine?Nausea is a common side effect of certain medications. Many people are sensitive to pain relievers, especially prescription opioids and nonsteroidal anti-inflammatory drugs (NSAIDs) including aspirin, ibuprofen and naproxen. These medicines can irritate the stomach lining, or affect a part of the brain that controls nausea and vomiting.Taking antibiotics, blood pressure medicine, antidepressants or chemotherapy drugs can also cause nausea in some people. The ability to absorb certain medications can decrease with poor digestion, when drugs stay in the stomach longer, causing irritation. Taking multiple drugs at a time may also cause nausea.Check with your health care provider or pharmacist if you have ongoing problems with medicine. Learn how to avoid nausea when using medicines, such as proper eating and digestion, the best time to take your medicine and possible drug alternatives.

Decoding Saturated Fats Continued from front. >>Side B: Other researchers found flaws in those data sets, and still recommend that saturated fat be limited to less than 10% of the day’s calories to potentially decrease heart disease risk. There are studies to support this position, too. Side B researchers advocate cutting back on saturated fat. But when you eat less saturated fat, replace it with healthful unsaturated fats such as oil, rather than refined carbohydrates such as sugar or bread. Reducing saturated fat won’t make a difference if the rest of your dietary choices are poor.It’s the whole diet that matters. A healthy diet isn’t about making changes to a single food or nutrient. A smart, well-balanced food plan, such as the Mediterranean diet (or Dietary Approaches to Stop Hypertension), is rich in whole, unprocessed foods: vegetables, fruit, whole grains, nuts, beans, lean protein and healthy oils. It allows you to eat well without focusing on individual nutrients. Start by eating more vegetables – that’s 1 thing all researchers agree upon.

TopHealth® is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute for professional advice. Executive Editor: Susan Cottman. Medical Editor: Zorba Paster, M.D. Sources available on request. © 2018 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® is a registered trademark of Ebix Inc. 2700 Corporate Drive, Suite 100, Birmingham, AL 35242 • 800-871-9525 • fax 205-437-3084 • e-mail: PBeditor@ebix.com • website: www.personalbest.com.

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