Wellness Spotlight

Happy and Healthy Holidays

The winter months can bring wonderful holiday music, delicious food, and time to catch up with family, friends, and other loved ones. However, freezing temperatures and blustery winter days can have a significant impact on one’s health. Here are a few tips for maintaining health and wellness during the winter months:

Mental Health and General Tips

• Wash your hands, frequently.
  • Cold weather unfortunately brings cold and flu season. It is crucial to practice good hygiene like washing your hands and take precautions to maintain good immune support.
• Practice meditation and relaxation
  • When you start to feel winter blues, anxiety and stress, it is important to find a positive way to reduce tension and help you relax.
  • Practicing deep breathing exercises, yoga, or meditation are great ways to relieve stress and can be done at home.
  • 7-minute yoga for stress relief
• Stay social
  • Whether you are working from home or in the office, we all need some social interaction. Call or FaceTime an old friend or family member and catch up!
• Drink herbal teas
  • Herbal teas, like lemon and chamomile, can ease depression and anxiety by calming nerves and relaxing your body. They can also help you sleep better!

Nutrition

• Calm your carb cravings
  • Eating low-fat, healthy snacks curves hunger throughout the day and diverts appetites from consuming carb-loaded sweets and desserts
• Add Omega 3 Fatty Acids
  • Studies have shown Omega 3 Fatty Acids lower levels of depression, which many feel during the shorter days of winter
• Cook with mushrooms
  • Mushrooms have naturally occurring antibiotics giving them immune-boosting benefits, which is critical to maintain good health from COVID-19 and from catching a cold or the flu

Exercise

• Workout at home
  • Try following a yoga routine or other at-home workout video.
• Plan your exercises a week in advance
  • Every Sunday night create your exercise schedule for the next five days and detail how long each exercise will take to complete.
  • The smart phone app, JEFIT, is a great FREE option to create workout plans on your phone! 
• Outdoor activities to keep you socially distant
  • Ice Skating
  • Cross country skiing
  • Snow Shoeing
  • Ice Fishing

Bundle Up and Stay Warm

• Resist layering with cotton
• The first layer should be moisture wicking to pull away from the skin
• Use fleece to layer
• The top layer should be a thin waterproof material

References

• How to stay health in the winter
• Coping during the holidays
• Clothing layers
• Winter activities for teens

November is Men's Health Awareness Month!

November is Movember

November is Men's Health Awareness Month and is used to support efforts to tackle mental health and suicide, prostate cancer, and testicular cancer. The November Wellness spotlight will talk in depth about Movember, a movement created to help men live happier, healthier, longer lives.

Mental Health & Suicide Prevention

Globally, on average, one man dies by suicide every minute of every day. In the United States, the rate of male suicide is alarmingly high; three out of four suicides are men. It’s important to spread awareness of mental health and that starts with learning how to have a conversation with someone suffering. Helping a friend is easy when you know how.

• Ask - ask a friend or family member how they are doing. Trust your instinct. Remember, we often say “I’m fine” when we’re not. So, if you think something’s wrong, don’t be afraid to ask twice.
• Listen - try to give him your full attention, without interruptions. Don’t feel you have to diagnose problems, offer solutions or give advice. Just let him know you’re all ears, judgement-free.
• Encourage action - help him to focus on simple things that might improve his wellbeing: Is he getting enough sleep, exercising regularly, and eating properly? Maybe there’s something that's helped before?
• Check-in - Suggest you catch up soon. Meet for coffee or supper, make time for a call, or drop him a message. This will show you care. Plus, you’ll get a feel for whether he’s feeling any better.

Been feeling down yourself? HeadsUpGuys is a men’s depression resource originally funded by Movember and provides men with information and practical tips to manage and prevent depression. Take their Self Check, a depression screening tool, to reflect the most common symptoms of depression and shine light on thoughts and feelings you may be experiencing in your life.

Prostate Cancer 

Prostate Cancer is the second most common cancer in men in the United States. Early detection is KEY! This can be done through a Prostate Specific Antigen (PSA) test taken through a simple blood test.

When to get a PSA test?

• 50+ years old should have a PSA test
• If you are African American, test at 45 years old
• If you have a family history, test at 45 years old

Signs and Symptoms

• A need to urinate frequently, especially at night
• Difficulty starting urination or holding back urine
• Painful or burning urination
• Difficulty in having an erection
• Painful ejaculation
• Blood in urine or semen
• Frequent pain or stiffness in the lower back, hips, or upper thighs

Testicular Cancer   

Testicular cancer is the most commonly diagnosed cancer in young men. The odds of survival for men with testicualr cancer are better than good at over 95% with early detection. Yet, 62% of those who are most at isk don't know how to check themselves. Find out how to do a Testicular Self-Examination.

Have you been diagnosed with testicular cancer? Nuts & Bolts has the tools you need to confidently handle the testicular cancer journey

References

• Prostate Cancer
• Testicular Cancer
• Spot the signs

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

• How to Perform a Breast Exam
• Breast Cancer Awareness

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

• Healthy Aging
• Emotional Well-Being
• September is Healthy Aging Month

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

• CDC Healthy Summer
• CDC Healthy Eating
• MyPlate Vegetables

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

April Wellness Spotlight

Hey, Stress! Get Lost!

April is Stress Awareness Month! While stress in small doses is a good thing, chronic stress can cause extreme health issues. Each year millions of Americans face the accumulation of stress from everyday events. In a survey conducted by the American Psychological Association it was found that 94% of workers reported feeling stress at work, and 63% of US workers are ready to quit their job to avoid work-related stress.  We all experience stress in many different ways, learning to cope with our stress and finding healthy ways to deal with these situations can go a long way in living a healthy and positive life. In this month’s Wellness Spotlight you will learn how stress can affect you and the benefits of reducing your stress. 

Guide to Coping with Stress

Don’t be a Slave to Tech

Have you ever experienced anxiety when you don’t have access to a mobile phone where you can have instant access to email, texts, or social media? If so, you are not alone and you are showing signs of a worldwide stress syndrome of the fear of losing mobile contact. Here are a few tips for unplugging:

• Get your tech out of the bedroom. The light from your phone, tablet, and computer is disruptive to your body’s natural circadian rhythms. Instead of using your phone as an alarm, get a clock radio. Getting phones and TV’s out of the room will improve the quality and quantity of your sleep!
• Designate tech-free zones in your house where you can do something without the distraction.
• Let people know you are taking a break. It’s perfectly acceptable to live offline for a little while, and just remember if something truly crazy happens, someone will get in touch with you directly.

Get a Good Night's 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

Learn to Say No

Sometimes it is so much harder to say no than yes and you can feel like you are letting people down if you don’t say yes. However you are really only hurting yourself by taking on more tasks leading you to feel stressed. When no is the appropriate response, learn to say it without guilt by using these tips:

• Say no with confidence. Stay clear of phrases like ‘I am not sure’ as it could be interpreted as ‘I might say yes later’.
• Say no with brevity. Be clear on why you are saying no, but don’t give elaborate justifications.
• Say no honestly and don’t make up excuses.
• Say no respectfully. 

Get Moving to Combat Stress

When we exercise our bodies releases ‘feel good’ chemicals and stress chemicals are decreased, therefore naturally helping to enhance your mood and reduce stress. Just going for a brisk walk around the block or around the office when you feel tense can help!

Master Your Time

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

Fear of Negative Evaluation

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.

Resources:

• National Stress Awareness Month

Celebrate a World of Flavors!

March is National Nutrition Month® and a great time to revitalize meal habits to begin a push towards a healthful diverse lifestyle! Enjoying different flavors of the world is a chance to learn more about your own food culture, as well as those that may be new to you. By trying foods and recipes from various cultures, you get to see some ingredients that you are familiar with represented in different ways and get the chance to try out some new foods or flavors that you’ve never experienced before. In March’s Wellness Spotlight, learn about making informed food choices and creating healthy eating habits while also celebrating cultural diverse foods and heritages.

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

Knowing culinary techniques can help you bring out the flavors without need to add a lot of extra ingredients! 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 from around the world

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

Planning ahead may be able to relieve stress at mealtime. Follow these steps to plan for and prepare nutritious meals. To “Celebrate a World of Flavors” try to plan meals based on recipes from other cultures!

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

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

During #NationalNutritionMonth and beyond, try new flavors and foods from around the world to increase the variety in the foods you eat. Choose nutrient-rich foods that represent the five basic food groups. Use these tips to get started:

• Include healthful food from all food groups
• Learn how to read Nutrition Facts Panels
• Incorporate your favorite cultural foods
• Take your time to enjoy your food

Celebrate a World of Flavors: Include Foods from Other Cultures

Trying foods and recipes from various cultures is a great way to include different flavors into your healthful eating routine!

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

Additional Resources:

• Eating Right with Less Added Sugars
• Eating Right with Less Salt
• 20 ways to Enjoy More Fruits and Vegetables
• Shop Smart – Get the Facts on Food Labels

Resources:

• National Nutrition Month
• My Plate

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

•  

  

  Winter Safety

  Plan ahead!  Prepare for extremely cold weather every winter – especially here in the northern plains, it’s always a possibility! It’s important to prepare your home and your car for the extreme cold. 

  Take These Steps for Your Home:

  • Keep an emergency supply tote updated yearly.
  • Keep several days’ supply of food, water and medicines on hand.
  • Make sure your thermometer, smoke detector and carbon monoxide detector are up to date and have fresh batteries.
  • Check your heating systems professionally, inspect and clean fireplaces and chimneys

  Don’t Forget to Prepare Your Car:

  • Keep a winter survival kit in your car.
  • Make sure antifreeze level is full.
  • Use wintertime mixture for your windshield-wiper fluid.
  • Replace any worn tires and check the air pressure regularly.
  • Keep the gas tank full to avoid ice in the tank and fuel lines.

  Take These Precautions Outdoors:

  • Wear appropriate outdoor clothing.
  • Carry a cell phone and take a buddy when participating in outdoor recreation.
  • Sprinkle cat litter or sand on icy patches.

  Do This When You Plan to Travel:

  • Avoid traveling when the weather service has issued advisories.
  • If you must travel, inform a friend or relative of your route and expected time of arrival
  • If you become stranded:
    • Stay with your vehicle and stay visible by putting a bright cloth on the antenna.
    • Run the engine and heater only 10 minutes every hour.
    • Make sure the tailpipe is not blocked and keep a downwind window open.

  References:

  • Preparing for a Winter Storm
  • CDC Extreme Cold Prevention Guide
  • Stay Safe During & After a Winter Storm