Wellness Spotlight
Keep Calm and Fight On!
October is Breast Cancer Awareness Month
Other than skin cancer, breast cancer is the most common cancer among American women, according to the Centers for Disease Control and Prevention (CDC). Unfortunately, the prevalence of breast cancer in the last year has increased. Each year in the United States, about 255,000 women get breast cancer and 42,000 women die from the disease. While it is not very common, men can also get breast cancer. In fact, about 1 out of every 100 breast cancers diagnosed in the United States is found in a man.
What are Signs and Symptoms of Breast Cancer?
- A breast lump or tissue thickening that feels different than surround tissue and has developed recently
- Breast pain
- Red, pitted skin over your entire breast
- Swelling in part or all of your breast
- Peeling, scaling, or flaking of skin on your breast
- Lump or swelling under your arm
- Sudden unexplained change in the shape or size of your breast
How Can I Prevent Getting Breast Cancer?
Screenings and regular checkups are important steps to prevent breast cancer diagnosis. Regular mammograms are the best tests doctors have to find breast cancer early, sometimes up to three years before it can be felt. While the American Cancer Society has deemed breast self-exams to be less effective than other techniques, they help you familiarize yourself with the shape, size, and texture of your breasts, which can help you determine if what you’re feeling is normal or abnormal. Anytime you feel abnormality in your breast, tell your healthcare provider.
- Getting regular screenings
- Mammogram
- Breast Cancer Screenings: Ages 40 and older
- Self-breast exams
- For more information: Breast Self-Exam
- BRCA genetic testing
- For more information: BRCA Gene Mutations | Bring Your Brave | CDC
Many factors over the course of a lifetime can influence your breast cancer risk. While you can’t change some factors, such as getting older or your family history, staying healthy throughout your life will lower your risk of developing cancer, and improve your chances of surviving cancer if it occurs.
- Maintain a healthy weight
- Exercise regularly
- Don’t drink alcohol, or limit alcoholic drinks
- If currently being prescribed oral contraceptives or hormone replacement therapy, ask your doctor about the risks and find out if it right for you
- Breastfeed your children, if possible
Worried about the cost of a breast cancer screening?
Women’s Way, a breast and cervical cancer early detection program, provides a way to pay for most breast and cervical cancer screenings for eligible North Dakota women. For more information and to see if you qualify: https://www.health.nd.gov/womens-way
Not living or a resident of North Dakota? No problem! The CDC’s National Breast and Cervical Cancer Early Detection Program provides breast and cervical cancer screenings and diagnostic services to low-income, uninsured, and underinsured women across the United States. For more information: https://www.cdc.gov/cancer/nbccedp/screenings.htm
References
Previous Spotlights
September is Healthy Aging Month!
The mission behind “September is Healthy Aging Month” is to draw attention to the importance of healthy lifestyles for adults, 45-plus. However, all individuals can benefit from knowing the importance of taking care of one’s health not only as one ages, but at an early age as well.
Stay Nurished
You most likely know what you are supposed to eat, but often it’s hard to stick to a plan. There are two dietary approaches that are great for lowering hypertension and reducing the risk of heart disease and type 2 diabetes. The DASH (Dietary Approaches to Stop Hypertension) diet promotes the consumption of vegetables and fruits, lean meat and dairy products, and the inclusion of micronutrients in the menu. It also advocates the reduction of sodium in the diet to about 1500 mg/day. DASH emphasizes on consumption of minimally processed and fresh food.
Another good choice is the Mediterranean Diet, said to reduce the risk of heart disease and type 2 diabetes. High priority foods to eat on this diet include vegetables, fruits, nuts, whole grains, seafood, and olive oil. Little red meat is advised and sugary foods, processed meats, and highly processed foods are excluded.
Stay Fit
Tracking your activity and setting SMART goals are two ways to motivate one to get moving. Some people use the “walk 10,000 steps a day” guideline to get them going. An easy way to calculate your steps is to download a fitness tracker app on your smartphone. Either way, make it a goal to exercise at least 150 minutes a week, as recommended by the CDC.
Whether you walk, run, or cycle, try to incorporate outdoor exercise to get you to that 150 minutes a week. 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.
Stay Connected
Maintaining social interaction and human connection is vital to health. Find someone or a group of individuals—such as a parent, family member, teacher, faith leader, health care provider or other trusted individual, who supports you, listens to you, and has your best interest in mind. A few ideas may be to join Zoom or other online groups with people you know and that meet regularly. Look into virtual church services, stage a virtual cocktail party with old friends, setup an online book club, or join a garden club online.
Stay Informed
As one ages, it is important to stay proactive in keeping healthy. One way is to research your family tree and talk with your physician about your family history. Your health care provider can give insight on inherited conditions and make suggestions on lifestyle changes to help you have the longest, healthiest life possible. Additionally, you can use your health insurance to take proactive steps to keep healthy. You may be entitled to a variety of healthcare screenings; therefore, it’s important to know exactly what tests and screenings you should be having, based on your age, family history, and gender.
References
Tips for Returning Back to Campus
Whether you are faculty, staff, or students, returning to campus this fall for in-person courses and activities is going to be an adjustment for all. In a survey done by healthinsurance.com, 62% of people reported having apprehensions about life “returning to normal” post COVID-19 pandemic. From traditional conference room meetings to makeshift living room Zoom sessions, we’ve all had to adjust to a new normal the last year or so. Now, as the start of a fresh school year approaches, we’re preparing for the next stage of our new normal. It’s normal to feel anxiety in the face of uncertainty; therefore, we aim to provide some guidance and tips to help ease the transition back to campus.
Get Back in a Routine - Include Breaks
Routines give us predictability and structure in times of unknown, and finding a routine that works best for you is an important part of amplifying productivity and performance in the workplace. It could be setting an alarm the night before going to sleep, or making a hot cup of coffee before leaving the house to go to the office. When it comes to transitioning back to UND’s campus, stick with a routine that helps you feel your best.
Stay Flexible
Being flexible is easier said than done! Everyone is learning and working together to adapt in order to create a safe, supportive space for UND’s campus community. Keep in mind that things may change and force us to adapt, which will make positivity and a flexible mindset your greatest assets.
Find Ways to Connect with Coworkers Again
Throughout the upcoming fall semester, we encourage you to make an effort and reach out to your coworkers, faculty and staff members, and friends. The pandemic taught us that we are social creatures who need human interaction. Therefore, take a few minutes during your day to catch up with a worker while pouring a fresh cup of coffee or plan a lunch meeting with members of your work team.
Reach out for Help if You Need To
Getting back into the world may seem like just as big of a life-changing transition as it was to switch to remote work. While some people may find it unbelievably exciting, others are likely finding the idea of reentering society to be quite stressful. Whatever you’re feeling, it’s important to acknowledge and accept where you’re at and if needed, chat with a friend, family member, or mental health professional about productive ways to feel comfortable returning to pre-pandemic activities.
Mental Health Resources
- Community Violence Intervention Center: 701.746.0405 (days) 701.749.8900
- Northeast Human Service Center: 701.795.3000
- Northeast Human Service Center Crisis Line: 701.775.0525
- National Suicide Prevention Lifeline: 1.800.273.TALK (8255) (24 hrs/day)
- Text Telephone: 1.800.799.4TTY (1.800.799.4889)
- Suicide Hotline in Spanish: 1.888.628.9454
References
- Returning Post-COVID
- Apprehensions about Life Returning to Normal after COVID
- https://www.self.com/story/re-entry-anxiety-covid
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
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
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
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
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
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
Personalize Your Plate to Include Foods from Other Cultures
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
Additional Resources
- 20 Ways to Enjoy More Fruits & Vegetables
- Eat Right with Less Added Sugars
- Eating Right with Less Salt
References
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
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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.
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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.
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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.
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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.
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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.
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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
- Meditation and Yoga
- Quit smoking
- Prioritize family
- Read more
- Find time for yourself
- Cook one new thing each week
- Create a cleaning schedule you can stick to
- Take the stairs instead of the elevator
- Become a plant owner
- Drink more water
- Wear clothing that makes you feel good
- Take back your lunch break
- Do one thing at a time
- Take more walks
- Give yourself more compliments
Read HERE for more great ideas of resolutions.
References: