August 2015

August is Preventive Care Month

Preventive Care is

KEY to Improving Your Health

Last Minute Vacations

The Truth About Vaccines

Basic

Backpack

Safety

In this Issue:

HEALTHY You HEALTHY becoming a

You ™

5 Most Recommended Supplements

Receiving routine vaccinations in accordance with your doctor’s recommendations can help prevent diseases such as measles, chicken pox or meningitis, as well as the flu and certain kinds of pneumonia.

Health problems are a major drain on the economy, resulting in 69 million workers reporting missed days due to illness each year, and reducing economic output by $260 billion per year. Increasing the use of proven preventive services can encourage greater workplace productivity.

Who is at risk?

Opportunities for prevention impact all Americans, regardless of age, income or perceived health status. Each year, potentially preventable chronic diseases (e.g., heart disease, cancer and diabetes) are responsible for millions of premature deaths among Americans. The five leading causes of death in the U.S. are heart disease, cancer, chronic lower respiratory disease, stroke and unintentional injuries. Although most Americans underuse preventive services, individuals experiencing social, economic or environmental disadvantages are even less likely to use these services. Examples of obstacles include lack of access to quality, affordable health care; lack of access to healthy food choices; unsafe environments; and a lack of educational and employment opportunities.

August is Preventive Care Month

August is Preventive Care Month. Nationally, Americans use preventive services at about half of the recommended rate. Preventing disease is key to improving America’s health and to keeping rising health costs under control. When we invest in prevention, the benefits are broadly shared. Children grow up in communities, homes and families that nurture their healthy development and adults are productive and healthy, both inside and outside of the workplace. Businesses benefit because a healthier workforce reduces long-term health care costs and increases stability and productivity. Furthermore, communities that offer a healthy, productive, stable workforce can be more of an attractive place for families to live and for businesses to be located.

Preventing disease before it starts is critical to helping people live longer, having healthier lives and keeping health care costs down. Preventive services can also help those with early stages of disease to keep from getting sicker.

Counseling on topics such as smoking cessation, losing weight, eating better, treating depression, wellness visits and screenings, prenatal care and reducing alcohol consumption can improve health and reduce costs by preventing illness.

Even families with insurance may be deterred by copayments and deductibles from getting cancer screenings, immunizations for their children and themselves, and well-baby check-ups that they need to keep their family healthy.

Do not wait, make your preventive care appointment

with your physician today!

Bottom Line for Consumers

Chronic diseases, such as heart disease, cancer and diabetes are responsible for seven of every 10 deaths among Americans each year and account for 75 percent of the nation’s health spending. These chronic diseases can be largely preventable through close partnership with your health care team, or can be detected through appropriate screenings. When caught early, treatment works best. Eating healthy, exercising regularly, avoiding tobacco and receiving preventive services such as cancer screenings, preventive visits and vaccinations are just a few examples of ways people can stay healthy. The right preventive care at every stage of life helps all Americans stay healthy, avoid or delay the onset of disease, keep diseases they already have from becoming worse or debilitating, lead productive lives and reduce costs. And yet, despite the benefits of many preventive health services, too many Americans go without needed preventive care, often because of financial barriers.

Last Minute Vacations on the cheap and easy

Want to spend the rest of your summer vacation with a little rest and relaxation before school starts, but have

not had the time? No worries. You can take a trip even if you do not have much time to put it together.

Look at “off-peak” destinations. Think about popular winter destinations for summer travel. Hotels

want to fill empty rooms and may offer extra perks, lower rates or package deals.

Be flexible with flights. If you are flying, consider leaving and arriving at different airports. You will have more options and a better chance of snagging a lower-cost flight. Consider flying during off-peak hours or taking non-direct flights. Also, staying over at a destination at least three nights may save money on airfares in some locations. Compare the cost of airfare differences versus extra hotel and meal expenses

when shopping for airfares.

Work with a travel agent who is in the know about vacation spots and has access to last-minute

package deals and special airfares.

Once you get to your vacation spot, stop by the local visitors bureau. These offices are generally staffed with eager, knowledgeable people who are glad to give you free advice and maps and may even

help you find accommodations (sometimes at special discounts).

Source: American Institute of CPAs

Immunizations are not just for children and babies. Vaccines prevent serious diseases and protect communities by slowing or stopping outbreaks. The Centers for Disease Control and Prevention (CDC) recommends these shots for different age groups: ADULTS:

A booster shot every 10 years to protect against tetanus and diphtheria

A one-time pneumonia shot (people 65 or older) TEENS AND PRE-TEENS:

Shots at 11 or 12 years for protection from tetanus, diphtheria, whooping cough, meningitis and HPV (Human Papillomavirus)

A booster shot at age 16 to help protect from meningitis YOUNG CHILDREN:

A series of shots to protect against measles, polio, chicken pox and hepatitis (under age 6)

Flu shots are recommended every year for ages 6 months

and older.

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How much does your daily eating habits affect your risk for cancer? Probably more than you think. Along with quitting smoking and exercising regularly, the best way to cut your risk of cancer is to eat well and watch your weight. And, that is in your favor. Your lifestyle habits, including how you choose to eat, are

under your control.

Here are some eating tips based on the latest

cancer prevention guidelines:

Increase servings of fruits, vegetables, beans and whole grains. Research consistently shows that a diet high in antioxidant-rich plant foods may offer protection from several types of

cancer.

Whole, plant-based foods provide a wide array of vitamins, minerals, fiber, antioxidants and phytonutrients. These are plant compounds that have been shown to help fight disease. Experts do not know which of the many compounds in these foods are most helpful, so a wide variety

of all types is best.

Look for fruits and vegetables of varying colors and flavors. Wash them thoroughly before

eating.

Try different types of whole grains, such as

barley, quinoa and bulgur.

Add beans to soups and salads.

Toss raw nuts into casseroles or cereal.

A whole foods diet (with limited amounts of processed foods) is also helpful for weight

control. Obesity is a known cancer risk.

Choose whole foods over supplements. Do not rely on supplements to protect against cancer. They do not give you the same benefits as a

healthy diet.

Experts believe that it is the combination of vitamins, minerals and phytochemicals in whole foods that contribute to cancer protection. They do not think it is the isolated compounds in a

supplement that helps.

Get enough calcium and vitamin D. Several studies have suggested that foods high in calcium and vitamin D may help cut the risk for some types of cancer.

Can Diet Play a Role in Cancer Prevention?

But, a high calcium intake, mainly through supplements, has been linked with higher

risk for prostate cancer.

Both men and women should try to get the recommended levels of calcium, mainly from

food sources.

More research is needed to define the best levels of intake and blood levels of vitamin D to reduce cancer risk. A balanced diet, supplements and limited sun exposure are

usually the best methods of getting vitamin D.

Limit red and processed meats. A diet that is high in red meats and processed meats (cured, smoked and salted) may raise our risk of

certain types of cancer.

Experts say this may be due to nitrites. These are preservatives that are added to many luncheon meats, hams and hot dogs to

maintain color and to prevent bacterial growth.

Methods of cooking meats at very high temperatures (frying, broiling or grilling) may create cancer-causing compounds that can

increase risk.

Keep fat intake to less than 30 percent of total calories. Research has not been able to show that overall fat intake affects

cancer risk.

Diets high in fat tend to be high in calories. This can contribute to obesity, which is linked to an increased risk of several types

of cancer.

Certain types of fats, such as saturated or processed polyunsaturated fats, may raise

cancer risk.

Limit your alcohol intake. Excess alcohol intake raises the risk of several types of cancer. Men should have no more than two drinks and women no more than one

drink per day.

So, on your next trip to the market, linger in the produce section. Eating well to decrease cancer risk goes hand in hand with other disease prevention strategies too. Good nutrition can go a long way toward lowering your risk for heart disease, diabetes and some

other chronic diseases as well.

Check with your physician before making any

changes to your diet.

Back to school time is here. Time for sharpening pencils, picking up your notebooks and reuniting with friends and teachers. While looking for your new backpack, keep in mind the following basic backpack

safety tips:

Make sure the backpack is sturdy and

appropriately sized.

Some manufacturers offer special child-sized versions for children ages 5 to 10. These packs weigh less than a pound and have shorter back

lengths and widths so they do not slip around.

Consider more than looks when choosing a backpack. You want to have padded shoulder straps to avoid pressure on the nerves around the armpits. Some backpacks have waist straps

designed to stabilize the load.

The proper maximum weight for loaded backpacks should not exceed 15 percent of the child’s body weight. If the pack forces the carrier to bend

forward, it is overloaded.

Prioritizing the pack's content is very important. Avoid loading unnecessary items. It is important to balance the contents or the body will shift into unnatural postures to compensate. Do not ignore

the act of lifting and positioning the backpack.

Follow these simple steps:

Face the backpack before you lift it.

Bend at the knees.

Back to School...Basic Backpack Safety

Using both hands, check the weight of the

pack.

Lift with your legs, not your back.

Carefully put one shoulder strap on at a time; never sling the pack onto one

shoulder.

Use both shoulder straps. Make them

snug, but not too tight.

Use the stabilizing strap around the waist.

Hauling a heavy backpack over one shoulder may provoke serious postural misalignments. These imbalances often trigger vertebral subluxations, which are dysfunctional areas in the spine where movement is restricted or bones are out of alignment. This disorder predisposes patients to a number of ailments, such as neck and back pain,

headaches and osteoarthritis.

A recent experiment found that carrying a backpack alters the mobility of spinal bones, leading to restricted movement – a risk factor for pain. Another study used magnetic resonance imaging (MRI) to examine the effect of backpacks on the intervertebral disc of the spine, the fluid-filled “pillows” between spinal bones. According to the report, backpacks alter the fluid content of these discs, a risk factor for disc

herniation (“slipped” disc) and osteoarthritis.

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5

Back to school involves getting back into the routine of

things. The following tips will help the day run smoothly:

1. Pack lots of healthy snacks and lunches with vegetables,

fruits, dairy and whole grains for your on the go child.

2. Backpack safety: Not too heavy and padded shoulders.

3. Make sure your child gets lots of sleep. Start with an earlier bed routine before school begins to help them get

into a routine to start the early mornings.

4. Make sure children are not on the computer screen too long. Too many hours can lead to eye strain. Children should be at least 2 feet away from the monitor and

schedule breaks.

5. Keep them active. The summer may be over but sign them up for fall sports or if school is close enough, walk

them to school.

Tips

Preventing

Antibiotic Resistance

Antibiotics are prescribed to kill or weaken harmful bacteria in the body. Then, your immune system can fight off an infection more easily. However, using these drugs incorrectly can lead to a common health

problem known as antibiotic resistance.

What is antibiotic resistance?

Antibiotic resistance occurs when bacteria change to resist the effects of an antibiotic. The medicine then becomes less effective or even ineffective. This can cause your illness to last longer and not improve — or get worse. Antibiotic resistant bacteria are more difficult and expensive to treat. Each time an antibiotic is misused, the risk of developing a resistance increases. And, incorrect use can weaken your immune system by destroying the healthy, natural bacteria that help fight off germs in

your body.

How can I prevent antibiotic resistance?

Fortunately, there are simple steps you can take to protect yourself and your family. Help prevent

antibiotic resistance by following these tips:

Understand what the best treatment is for your illness. Ask your doctor about all of your treatment options. Explore both the benefits and risks — including the possible side effects of

each choice.

Know that antibiotics do not fight all infections. Antibiotics are not effective against viral infections. Diagnosed with the common cold, flu or bronchitis? It is likely that your doctor will not give you an antibiotic. Do not pressure your doctor for a prescription if she or he thinks

it is not needed. Your doctor may know other safer ways to help you or your loved one feel

better faster.

Finish all prescribed medication. Antibiotics may be given to treat illnesses such as bacterial pneumonia and strep throat. Make sure you treat all the bacteria by taking the entire medication as directed by your doctor. This may mean you should finish the prescription — even if you start to feel better beforehand. It is also important not to miss any doses and to take the antibiotic at

the exact prescribed times.

Do not save extra antibiotics. Throw away any leftover drugs after treatment is completed. Serious health problems, including bad reactions or incorrect test results, can result from taking

the wrong medication.

Only take medication that has been prescribed to you. Never take medicine that has been given to another family member or

friend.

If you are among the group of adults who take a multivitamin, or the half who have given up in confusion, here are the five most recommended supplements. Dr. Michael Roizen at Cleveland Clinic's Wellness Institute, Cleveland, Ohio, recommends the

following:

1. A multi. It is a nutritional insurance policy. Pick one with the recommended daily intake for most nutrients. (You can not fit 100% of everything in one pill; it would be too large to swallow). For 24-hour coverage, take half in the morning, half in early evening.

2. Vitamin D3. It is the most active form of D; it fights colds, heart disease, arthritis, some cancers and more. Take 1,000 international units; 1,200 after age 60.

3. DHA omega-3s from algae. This type of omega-3 seems best for your brain, and arteries, too. DHA deters memory and vision loss, heart attacks, stroke, impotence and even wrinkles. Aim for at least 600 milligrams (mg) per day.

4. Calcium / magnesium combo. Bone-friendly calcium can cut your fracture risk by 50%. Get 600 mg of calcium from food daily; take another 600 mg with 400 mg of magnesium daily, to keep calcium from constipating you!

Probiotic. Replenishing your good intestinal bugs eases inflammation, infections and digestion. Aim for 2 billion cells per dose in spore form, which will survive stomach acids.

Talk to your physician before starting any supplement regiment.

5 Most Recommended

Supplements

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Nutrition Facts Servings Per Recipe: 4

Serving Size: 2 tacos

Calories 235 Fat 6 g Total Carbs 28 g Protein 20 g Fiber 6 g

Healthy

Fish

Tacos

This high protein, flavorful, healthy recipe will surprise your guests. Add a side of your best fresh salsa and you will be set for a

great meal.

Ingredients

Cooking spray 3/4 pound Mahi Mahi or other firm white fish fillets 2 teaspoons fajita seasoning 2 cups pre-sliced green cabbage (about 6 ounces) 1 tablespoon fresh lime juice 1/2 teaspoon salt 3 tablespoons chopped fresh cilantro 8 (6-inch) white corn tortillas 2 1/2 tablespoons reduced-fat sour cream, divided (optional) 1/2 avocado, pitted and sliced Salsa Lime wedges

Preparation

Lightly spray grill rack with nonstick cooking spray and preheat grill. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm. In a small bowl, mix together cabbage, lime juice, salt and cilantro. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they are warm. Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.

Cantaloupe Superfood of the Month

Health Benefits of Eating Cantaloupe

Cantaloupe contains antioxidants including choline, zeaxanthin and beta-carotene, all of which provide protection against a range of diseases and conditions from the common

cold to cancer. Below are just a few more benefits:

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in yellow and orange fruits like cantaloupe, pumpkin, carrots and leafy greens like spinach and kale. Vitamin C is another important nutrient that may protect against

asthma and is found in abundance in cantaloupe.

Diets rich in beta-carotene from plant foods like cantaloupe may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition. Beta-carotene has also been shown to have an inverse association with the development of colon cancer in the Japanese

population.

Cantaloupe, because it is high in both fiber and moisture, helps to prevent constipation, promote regularity and maintain a healthy

digestive tract.

Hydration: With its high water and electrolyte content, cantaloupe is a great snack to have on hand during the hot summer months to

prevent dehydration.

Nutrition Facts Serving Size: 1 cup (cubed)

Calories 54

Total Fat 0.3 g Sodium 26 mg Total Carbs 13.1 g Protein 1.34 g Cholesterol 0 g Fiber 1.4 g

Lower your body as far as you can by pushing your hips back and bending your knees. Maximize this move by holding the squat position

for 5 seconds.

Return to standing position and

repeat.

Complete three sets of 10 reps.

Exercise of the

Month

Basic

Body-Weight Squat

Stand as tall as you can with your feet spread shoulder- width apart and arms pointed

forward at shoulder height.

.

You should consult with your personal physician before starting any exercise routine.

3

4

Type:

Strength

Main Muscles Worked: Quadriceps

Other Muscles:

Calves, Hamstrings

Equipment: Body

1

2

Watch for Children! STOP when school buses are loading and unloading children.

We would like your feedback and personal stories to use and feature in future publications. Your Personal Wellness Story: If you have a personal health or wellness story that you think would inspire others, please feel free to send a brief letter and your picture to our editor. Gail@HealthierU.net Thank you for reading and contributing. We sincerely hope that we can become a healthier part of becoming a healthier you.

Not That... Eat This...

Hard roll versus Croissant If you must have bread, be sure to make healthy choices. Small hard rolls are much lower in calories than croissant rolls that are often doused in butter. A plain, medium croissant has a minimum of 231 calories and 11.97 grams of fat. A small hard roll is a better choice with just 167 calories and 2.5 grams of fat.

The Becoming a Healthy You Newsletter is prepared for you by HealthierU Event Planning and Arthur J. Gallagher & Co. The contributions included in this newsletter do not specifically reflect your employer’s opinions and are provided complimentary to Arthur J. Gallagher & Co. clients for distribution to their employees. Please consult your healthcare provider before making any

changes in diet, exercise or implementing any recommendations made by this publication.

Specifically for the clients of

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