LIVE WELL, WORK WELLSeptember 2015 Brought to you by Lockton Health Risk Solutions®

September Is . . .

� Healthy Aging Month

� National Childhood Obesity Awareness Month

� Fruits and Veggies—More Matters Month

� September 10 Is World Suicide Prevention Day

For a Healthy Mind and Spirit . . .

1. Learn something new. Reading a book, joining a book group, or enrolling in a class at your local community college helps keep your mind engaged and stimulated, which in turn can help ward off cognitive decline and protect against Alzheimer’s disease and other forms of dementia.

2. Reach out if you feel depressed or anxious. Approximately 20% of older adults suffer from depression or anxiety. If you experience signs such as sadness, irritability, excessive worry, and/or loss of pleasure in activities you once enjoyed—or if you notice these symptoms in a loved one—be sure to reach out to a healthcare provider if they last more than two weeks. Don’t forget to reach out to friends or family for support, too.

3. Travel somewhere new. Whether it’s a weekend away, a fun-filled cruise, or the trip of a lifetime, vacations can help us reconnect with ourselves, learn about other places, and meet new people.

4. Laugh more. You’ve read again and again about the mental and physical health benefits of laughter. According to the Mayo Clinic, it can help with immediate stress relief, muscle relaxation, and stimulation of the heart and lungs, as well as improving your mood, boosting your immune system, and relieving pain.

5. Change how you think and talk about aging. The Huffington Post’s Rachel Adelson recommends that we all make fewer “old” jokes (which can fuel stereotypes and make people feel worse about the aging process) and try to view aging more positively and

realistically.

For a Healthy Body . . .

1. Choose healthier foods. We all know what those are: whole grains, colorful fruits and veggies, lean protein, low-fat dairy, and healthy fats.

2. See your healthcare provider regularly. An annual physical can help you detect and prevent illnesses and medical conditions that tend to pop up as we age, like high blood pressure and osteoporosis. Also, your doctor should be kept apprised of all your medications and other supplements to ensure you’re taking them safely and avoiding any drug interactions. Lastly, make sure to ask if you need any immunizations, vision or hearing tests, or screenings for certain types of cancer or other conditions.

3. Amp up your fitness. The key to successfully getting fit is to set reasonable goals and pick an activity that appeals to you—it’ll increase your likelihood of sticking to a workout plan, up your chances of success, and boost your feelings of accomplishment as you get there.

4. Quit smoking and limit alcohol intake. Simply by quitting smoking, you can reduce your risk of a myriad of health problems as you age, such as heart disease or COPD. Excessive alcohol consumption can also contribute to physical and mental health issues.

5. Get enough sleep. Contrary to popular wisdom, older adults need just as much sleep as younger adults: about 7-9 hours per night. Poor sleep can lead to depression, cognitive problems, and lower quality of life, so contact your doctor or a sleep specialist if you have trouble sleeping at night or have excessive sleepiness during the day.

6. Assess your home for safety. Help prevent falls—a leading cause of injuries and death in older adults—by checking your home for hazards such as stray electrical cords or loose throw rugs. If needed, improve the lighting.

September 2015 Lockton Companies

2

http://www.cookinglight.com/healthy-living/healthy-habits/eat-vegetables-fruits

You’ve heard it before . . . Americans just aren’t getting enough fruits and vegetables. And as the foundation of a healthy diet, consider fruits and vegetables your fountain of youth. Rich in vitamins, nutrients, antioxidants, fiber, and water, it’s hard to understand how so many can resist that gorgeous nutritional profile. But the hard facts tell us that less than 30% of us—that’s seven out of every ten Americans—are failing to meet the recommended 5+ servings a day. Here are some suggested ways to include more servings into your diet.

� Include a fruit or veggies serving to

your morning cereal or eggs. Toss some

berries or half a banana in that morning

yogurt. Boosting breakfast is a great way

to add more fruits and/or veggies to your

diet.

� Double the veggies called for in your

recipe for soups, salads, pastas, and

casseroles. When it comes to something

like soups, an overdose of chopped

vegetables will not ruin the recipe. It will

enhance the flavor, nutritional value, and

your daily vegetable tally.

� Be a sneaky chef. Puree cooked

cauliflower, winter squash, or red

peppers and stir them into sauces,

mashed potatoes, even mac and cheese.

� Make more of your snacks revolve

around fruits and vegetables. Pack

precut fruit and veggies into snack-size

bags for perfectly portioned munchies.

� Take a smoothie break. Make sure that

fruit is the base of your creation—too

much fruit juice can rapidly add calories

without providing any of the heart-

healthy and digestive-friendly fiber that

you get from the fruit itself. Enjoy for

breakfast, as part of a balanced lunch,

snack, or even dessert.

Combatting Childhood ObesityWhat You Should Tell Your Children to Help Them to Succeed

http://www.letsmove.gov/

� Cut down on sugary drinks. Drink lots

of water. Use 100% fruit juice, water, or

sparkling water. Add a slice of lemon, lime,

or cucumber to your water. If you are

having soda or juice for a treat, choose the

small size.

� Move every day. Kids need 60 minutes

of moderate to vigorous active play every

day. Physical activity throughout the day

counts!

� Try new fruits and veggies. Grab an

apple for a quick snack. Make smoothies

that are mostly fruit and low-fat or fat-free

yogurt. Make colorful salads, and mix

veggies into your favorite foods like mac

and cheese. Try new fruits and veggies;

you will be surprised with the wealth of

flavors out there!

� Do jumping jacks to break up TV

time. The average child spends more time

watching TV than running and playing.

If you are going to watch TV or play

computer games, break it up. Pause the

game. Make commercial breaks “jumping

jacks” breaks. Or “race up the stairs,

jogging in place, dancing, or push-up”

breaks!

� Help make dinner. Join your parents

when they go food shopping and make

meals. Pack your lunch with different foods

that you like and are good for you. Find

new healthy recipes that sound tasty, too.

Recent scientific studies are beginning to show progress against the childhood obesity epidemic, but the numbers of young people affected by obesity remain at high levels.

One in 3 children in the United States is overweight or obese. Childhood obesity puts kids at risk for health problems that were once seen only in adults, like type 2 diabetes, high blood pressure, and heart disease.

http://www.cdc.gov/features/PreventChildhoodObesity/

Fruits and Veggies—More Matters Month

September 2015 Lockton Companies

www.lockton.com© 2015 Lockton, Inc. All rights reserved.

Braised Cauliflower and Squash Penne PastaFromhttp://www.eatingwell.com/recipes/braised_cauliflower_squash_penne_pasta.html

Ingredients

1 tablespoon extra-virgin olive oil

3 large cloves garlic, minced

1 teaspoon dried thyme

1/4 teaspoon crushed red pepper

4 cups “no chicken” broth oorvegetable broth

8 ounces whole-wheat penne (about 3 cups)

2 cups 1-inch cauliflower florets

2 cups 1-inch pieces peeled butternut squas

Freshly ground pepper to taste

1/4 cup finely shredded Pecorino Romano cheese

Preparation

Heat oil in a large saucepan over medium-high heat. Add garlic, thyme, and crushed red pepper and cook, stirring, for 1 minute. Add broth, penne, cauliflower, and squash. Bring to a boil over high heat. Reduce heat to a lively simmer and cook uncovered until the pasta is tender and the liquid is thickened and greatly reduced, 14 to 16 minutes. Remove from heat, stir in pepper, and let stand for 5 minutes. Serve topped with cheese.

Nutrition

330 calories; 8 g fat (2 g sat, 3 g mono); 4 mg cholesterol; 56 g carbohydrates; 0 g added sugars; 11 g protein; 9 g fiber; 594 mg sodium; 475 mg potassium.

Nutrition Bonus

Vitamin A (148% daily value), Vitamin C (52% dv), Calcium (17% dv), Iron (15% dv)

Did you know . . .

Between 2000 and 2013, the suicide rate in the United States rose from 10.43 (per 100,000) to 13.02. Over the same time period, the suicide rate for males went from 17.11 to 20.59. Among females, the rate rose from 4.00 to 5.67. Overall, men die by suicide at four times the rate of women.

Suicide Prevention Is Everyone’s Business

http://www.sprc.org/basics/about-suicide-prevention/comprehensive

Identify People at RiskA substantial proportion of people who are at risk for suicide will not seek help on their own. Identifying people who

are at risk for suicide is an essential strategy if suicide prevention activities are to reach those in the greatest need.

Increase Help-SeekingTeaching people to recognize when they need emotional support or professional help—as well as how to

find such help—can enable them to take steps that lower their risk of suicide. Barriers to help-seeking can include cultural traditions that value individual independence or frown upon seeking help outside of the family, or a person’s belief that the problems he or she is facing cannot be resolved, even with assistance.

Provide Access to Mental Health ServicesProviding access to effective mental health services can involve helping people overcome financial, cultural,

and logistical barriers to mental healthcare. It can also include training mental healthcare providers to assess and manage suicide risk effectively.