Wellness Spotlight

Summer Health Tips!

The sweet summertime is the perfect time to check in with your health goals and make changes to your lifestyle to be healthier. We’ve got tips to help you have an all-around healthy summer! Topics include physical activity, wearing sunscreen and insect repellent, eating healthy, and MORE!

Move More, Sit Less!

Physical activity is one of the best things people can do to improve their health! It is vital for healthy aging and can reduce the burden of chronic diseases and prevent early death. Active people generally live longer and are at less risk for serious health problems like heart disease, type 2 diabetes, obesity, and some cancers. Get at least 150 minutes of aerobic physical activity each week.

Wear Sunscreen & Insect Repellent

Protecting yourself and your family from the elements is an important part of a healthy summer! For sun safety, wear layered clothes and apply broad spectrum sunscreen with at least SPF 15. Use insect repellent and wear long-sleeved shirts and long pants to prevent mosquito bites and ticks. If you use both sunscreen and insect repellent, apply sunscreen first!

Read about additional resources for preventing and treating mosquito bites.

Keep Cool and Hydrated

Beautiful weather can bring hot temperatures and it is important to know how to keep cool. Extreme heat can be dangerous for everyone, but it may be especially dangerous for people with chronic medical conditions. Stay cool, stay hydrated, and stay informed with weather conditions!

Eat a Healthy Diet

Delicious fruits and veggies make any summer meal healthier. Fruits and vegetables are sources of many essential nutrients that many people don’t get enough of, including potassium, dietary fiber, vitamin C, and folate. In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group and is recommend towards daily recommended intake. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy salad greens can be considered as 1 cup from the Vegetable Group.

Rethink Your Drink

Most of us eat and drink too many added sugars, which can lead to significant health problems. Sugary drinks are the leading source of added sugars in the American diet. People who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, and other issues. Limiting sugary drinks can help you maintain a healthy weight and have a healthy diet.

References

• CDC Healthy Summer
• CDC Healthy Eating
• MyPlate Vegetables

 

Log Off, Shut Down Get Outside!

The pandemic has created a serious problem for emotional well-being and mental health. Feelings of loneliness, anxiousness, and doubt have become common with the ongoing events of remote work and isolation from family and friends. Each year millions of Americans face the reality of living with a mental illness, and May is National Mental Health Awareness Month. While 1 in 5 people will experience a mental illness during their lifetime, everyone faces challenges in life that can impact their mental health daily. National Mental Health Awareness Month is centered on making resources available for everyone & creating a culture to end the stigma around mental health. In this month’s Wellness Spotlight you will learn how the outdoors can positively impact your mental health.

Can the great outdoors really impact one's mental health?

Work Well wanted to explore resources regarding mental health and came upon a study that researched the effects of being outdoors to combat feelings of loneliness and to improve emotional wellbeing. Additionally, as we approach nicer weather that May typically brings, it is the perfect time for us to tell you about the great effects getting outside can have one one’s mental health.

Pre-coronavirus pandemic research suggested that being outdoors is a great way to improve emotional wellbeing, and a study with 286 participants paralleled these results. Research has shown that being outdoors may lead to opportunities to escape from the stressors of household confinement, maintain some social relationships with social distancing in place, engage in physical activity, and develop a sense of connection with the world outside. It has been shown that loneliness can lead to reduced emotional well-being suggesting getting outside is another great way to combat this.

Ideas for getting outdoors

• Take a walk in the sunshine
• Drink your morning cup of coffee outside
• Take your pet for walk in the park
• Take a moment to stand outside and breathe fresh air
• Freshen up your home with yardwork

Resources at UND

UND has created a Care Toolkit to help faculty, staff, and students cope with stress and anxiety about the COVID-19 pandemic. The website provides signs and symptoms to watch out for in common mental health illnesses, knowing the facts to help reduce stress, and other resources to get help. Check out the website!

References

• Springer.com
• UND Cares

From Distress to De-Stress! 

While stress in small doses is a good thing, chronic stress can cause extreme health issues. Stress is believed to trigger 70% of visits to doctors and 85% of serious illnesses. In the United States, nearly 2 in 3 adults say they have experienced increase stress of the course of the pandemic. April is Stress Awareness Month and the Work Well wellness spotlight details a helpful guide to coping with stress! Additionally, we share information about the fear of negative evaluation, which causes stress in many workplaces!

Guide to Coping with Stress

Get Enough Sleep

Sleep is essential for the body to function properly. If you skimp on sleep, you probably won’t remember how it feels to wake up fully rested. A routine can help you get to sleep:

• Have a relaxing bath
• Avoid anything stimulating, such as an exciting TV programs or games
• When you are lying in bed, inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds
• Whether you’re thinking of tasks, worries or silly thoughts, write them down. This will help you set them aside and you can rest assured that you’ll deal with them in the morning

Listen to Music

Music can be used in many situations to help reduce stress and create a calming atmosphere:

• Use classical music to concentrate as it is peaceful, harmonious and doesn’t have lyrics. Keep the volume relatively low so it doesn’t distract you.
• Music can also be a reminder to take breaks. Make a playlist that lasts for approximately 1 hour, once the music stops, take a moment away from what you're doing. Making a playlist also stops you from searching for songs, helping you to focus on the task without distraction
• When using music to help you relax before sleep, choose soothing music with monotonous repetition, such as sounds of nature or ambient music

Learn to Say 'No'

Simple, but e­ffective. Where a ‘no’ is the appropriate response, say it without guilt. ‘No’ also doesn’t have to be a decline, it can also be a ‘negotiation opportunity’, e.g. “I can’t do that now, but I can fit it in next week”.

If You are Ill, Rest

When you’re ill, working will tire your body and prolong the illness. Recognize you have limits and don’t carry on as if you were firing on all cylinders. Not resting while you are ill prevents the body from recovering and can cause your illness to last longer.

Manage Your Time Optimally

Stress often results from difficulty in coping with day-to-day problems and conflicting responsibilities. A useful strategy for dealing with a sense of being overwhelmed by all the things that need attention is prioritizing and diarizing:

• Make a list of all the things that you need to do; list them in order of genuine importance; note what you need to do yourself and what can be delegated to others; note what needs to be done immediately, in the next week or next month, etc.
• Create time barriers to deal with unexpected emergencies – this is a great way to prepare and avoid excess stress
• Arrange your workload to match your energy levels, e.g. if you know that you have an energy boost in the mornings, use that time for high energy or creative tasks

Work Off Stress with Physical Activity

Pressure or anger releases adrenaline in the body. Exercise helps to reduce it and produces ‘good mood’ substances in the brain. This doesn’t mean we recommend running a marathon; just going for a brisk walk around the block when you feel tense can help.

Take Breaks

Taking breaks away from a stressful task can help you stay calm. Working in 90-minute cycles with breaks in-between can help optimize productivity and can help you shorten the time it takes to complete a task.

Fear of Negative Evalution

A fear of negative evaluation, is defined as apprehension about how other people think about you, distress over what they think, and the expectation that others will think poorly of you. Perfectionism has been found to be associated with a fear of negative evaluation. Building resiliency is key to reducing stress and the need for perfection:

• It’s important to remind yourself that everyone will not like you, and that’s okay. You don’t like everyone either.
• Tackle what you can. Plan and practice your stress strategies ahead of time so that they are like second nature.
• Ask for help.  Professionals can support you during those stressful times and they may be able to find strategies to lessen the stress that you feel. 
• Avoid using must statements... I must do well, they must like me, I must not make a mistake.

REMEMBER: Sometimes the best thing that you can do, is to not think. Don’t obsess. Just breathe and have faith that everything will work out for the best.

References

• https://worksmartlivesmart.com/stress-awareness-month-april-2/
• https://www.stress.org.uk/wp-content/uploads/2021/02/The-SMS-Branded-Stress-Guide-2021.pdf
• https://www.apa.org/news/press/releases/stress/2020/sia-mental-health-crisis.pdf

Personalize your Plate! 

It’s time to take charge of your health and Personalize Your Plate! March is National Nutrition Month® and a great time to revitalize meal habits and begin a push toward a healthful lifestyle. There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! In March’s Wellness Spotlight, learn about new skills to create tasty meals, enjoying healthful eating at work & home and eating a variety of nutritious foods every day. 

Cook & Prep - Learn Skills to Create Tasty Meals to Share and Enjoy

Knowing culinary techniques can help you bring out the flavor of foods without needing to add a lot of extra ingredients or calories! Learn the basics of common cooking techniques to navigate recipes and get healthy meals on the table:

• Keep healthful ingredients on hand
• Practice proper home food safety
• Share meals together as a family when possible
• Reduce food waste
• Try new flavors and foods

SIMPLE CULINARY SKILLS AND LINGO

Meal Planning: Enjoy Healthful Eating at School, Work & Home

Planning ahead may help relieve mealtime stress. Follow these steps to plan for and prepare nutritious and delicious meals that fit your preferences and lifestyle:

• Use a grocery list to shop for healthful foods
• Be menu-savvy when dining out
• Choose healthful recipes to make during the week
• Enjoy healthful eating at school and at work
• Plan healthful eating while traveling

MEAL PLANNING STRATEGIES

Vary Your Diet: Eat a Variety of Nutritious Foods Every Day

During #NationalNutritionMonth and beyond, choose nutrient-rich foods that represent the five basic food groups. Use these tips to get started:

• Include healthful foods from all food groups
• Hydrate healthfully
• Learn how to read Nutrition Facts Panels
• Avoid distractions while eating
• Take time to enjoy your food

NUTRITION RICH DIET

Personalize Your Plate to Include Foods from Other Cultures

• Asian Indian Cuisine
• Chinese Cuisine
• Filipino Cuisine
• Latin American Foods
• Middle Eastern Cuisine

Visit an RDN: Consult a Registered Dietitian Nutritionist

Whether you want to lower your cholesterol or simply eat better, consult the experts — registered dietitian nutritionists — who can provide easy-to-follow personalized nutrition advice to achieve a healthier lifestyle.

• Ask your doctor for a referral to an RDN
• Receive personalized nutrition advice to meet your goals
• Meet RDNs in a variety of settings throughout the community
• Find an RDN who is specialized to serve your unique needs
• Thrive through the transformative power of food and nutrition

LIFESTYLE GOALS 

Additional Resources

• 20 Ways to Enjoy More Fruits & Vegetables
• Eat Right with Less Added Sugars
• Eating Right with Less Salt

References

• eatright.org
• thesocialpresskit.com

Heart Health Awareness

It’s time to GO RED!! February is American Heart Health month.  Heart disease is the #1 killer in America for both men and women. Heart disease can happen at any age to ANYONE.

• 1 in 3 women die from heart disease each year.
• 1 in 4 men die from heart disease each year.
• Heart disease is more deadly than all forms of cancer combined.

Knowing the Symptoms 

• Uncomfortable pressure, squeezing, fullness or pain in the center of your chest that lasts more than a few minutes, or goes away and comes back.
• Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath, with or without chest discomfort.
• Other signs such as breaking out in a cold sweat, nausea or lightheadedness.

Knowing the Symptoms 

The most common symptom in men and women is chest pain or discomfort. It is important to note that WOMEN are more likely to experience other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

Risk factors that can be managed:

• High Blood Pressure
• Smoking
• High Blood Cholesterol
• Lack of Regular Activity
• Obesity or Overweight
• Diabetes

New Year, New You: Resolutions that Work 

The year 2020 was one that none of us expected. We made it through and that is something to celebrate! Are there changes you want to make in 2021? Read on for some tips to make your New Years’ resolutions stick and to help you see them through. Can’t come up with any resolutions for 2021?! Don’t worry! Work Well has also included some ideas that will improve your own health and well-being.

Tips to Tackle Your New Year's Resolutions

1. Dream big. Think about your overall goal and what you hope to achieve in 2021. Do you want to quit smoking or lose 20 pounds? Whatever it is, think about what you want to come out of 2021 having accomplished.

2. Break those big dreams into small steps. Make a “To-Do” list or a running checklist of the steps it is going to take you to get to completing your resolution.

3. Understand why you should or shouldn’t make a change. Making a list of “Pros” and “Cons” can help your mind weigh the benefits and the drawbacks of this New Year’s resolution. It will also help you to think about all of the benefits this change can have on your life.

4. Commit yourself. Make yourself accountable through a written or oral promise to yourself. You can also ask family members or friends to cheer you on or seek out folks with like-minded goals online.

5. Learn from the past. Any time you failed in the past to make a change, consider it a step toward your goal. It is also important to think about what steps previously did not work and how you can try a different route this time around.

6. Give thanks for what you do. Forget perfection. Set your sights on finish the marathon, not on running it.

Ideas of New Year's Resolutions

1. Meditation and Yoga
2. Quit smoking
3. Prioritize family
4. Read more
5. Find time for yourself
6. Cook one new thing each week
7. Create a cleaning schedule you can stick to
8. Take the stairs instead of the elevator
9. Become a plant owner
10. Drink more water
11. Wear clothing that makes you feel good
12. Take back your lunch break
13. Do one thing at a time
14. Take more walks
15. Give yourself more compliments

Read HERE for more great ideas of resolutions.

References:

• https://www.health.harvard.edu/staying-healthy/seven-steps-for-making-your-new-years-resolutions-stick
• https://fleepbleep.com/new-year-resolutions-ideas/