THE MONTH TO PREVENT DIABETES

Diabetes is a lifelong, chronic disease in which blood glucose (sugar) levels are above normal. Most of the food we eat is turned into sugar for our bodies to use as energy. The pancreas makes a hormone called insulin to help glucose enter into the cells in our bodies so that the sugar can be used as energy. When you have diabetes, your body either doesn’t make enough insulin or it cannot use it as well as it should, therefore preventing the sugar from entering into the cells and causing it to build up in your blood.

There are different types of diabetes. Type 1 diabetes is when your pancreas does not make enough insulin. It is typically diagnosed in children and accounts for about 5% of all diagnosed cases of diabetes. Type 2 diabetes is when your body cannot use insulin as well as it should. It was previously known as adult-onset diabetes because it was commonly diagnosed in older adults. However, it is now becoming increasingly common among all age groups. You can also be diagnosed with pre-diabetes, which means that your blood glucose is higher than normal but lower than the diabetes range. Pre-diabetes means that you are at risk for getting type 2 diabetes. A third type of diabetes is called Gestational diabetes and can only occur in pregnant women. It develops in 2% to 10% of all pregnancies but often disappears when a pregnancy is over.

November is the month to be aware about and to prevent diabetes. It is also an opportunity to learn how to improve disease management for those already diagnosed. When not well-managed, diabetes can cause serious health problems including heart disease, blindness, kidney failure, and lower-extremity amputations. Diabetes affects 25.8 million people in the United States and is the 7^th leading cause of death.

Risk Factors for Diabetes

The following factors may increase your risk for having diabetes:

·  Older age

·  Overweight or obesity

·  Family history of diabetes – having a parent, sibling, or grandparent with diabetes

·  Physical inactivity

·  Diet high in sugar and refined starches (white carbohydrates)

·  High blood pressure

·  Prior history of gestational diabetes (women only)

·  Impaired glucose tolerance

·  Certain races/ethnicities may experience a higher incidence of diabetes

You should discuss your risk factors and family history with your family physician.

Symptoms of Diabetes

Common symptoms of diabetes include:

·  Frequent urination

·  Excessive thirst

·  Unexplained weight loss

·  Sudden vision changes

·  Tingling or numbness in hands or feet

·  Feeling very tired much of the time

·  Very dry skin

·  Sores that are slow to heal

·  More infections than usual

If you are experiencing any of these symptoms you should see your family physician.

Prevention of Diabetes

Research shows that moderate weight loss and exercise can prevent or delay type 2 diabetes among those at high risk.

**Eat Right

Eat a diet rich in fresh vegetables, fiber, and lean meats. Reduce your portion sizes and each meal and try to incorporate healthy snacks into your eating habits throughout the day. Avoid foods high in fat, refined (white) carbohydrates, and sugar. Choose fruits that have higher fiber content, like apples or pears, over high-sugar fruits like oranges. Eat whole grains instead of processed starches (brown rice, whole wheat, oats, barley, etc).  Also cut back on sweetened beverages like fruit-flavored drinks, juice, soda, or tea and coffee sweetened with sugar.  While artificial sweeteners (aspartame, sucralose, saccharin) may seem like appealing alternatives, these have also been linked to diabetes.  Try to slowly cut back on the use of all added sugars and sweeteners.

**Be Active

Experts recommend moderate-intensity physical activity for at least 30 minutes on 5 or more days of the week. This may include brisk walking, mowing the lawn (with a push mower), dancing, swimming, or bicycling. Be sure to discuss your ability to be physically active with your doctor and start out with light exercise in order to condition your muscles and to prevent injury.

Treatment

There is no cure for diabetes. Treatment involves medicines, diet, and exercise to control blood sugar and to prevent symptoms and problems. With proper management, persons with diabetes can live a long, healthy, active life free of diabetes-related complications.

It is important to be screened for diabetes by your family physician at your annual well-visit, especially if you are over age 45 and are overweight. Screening involves talking to your doctor about your diet and eating habits, physical activity, weight, and also your blood sugar levels (glucose and hemoglobin A1C), determined by blood tests.

If you are diagnosed as pre-diabetic or diabetic and would like to work with a member of your work place health assessment team to prevent or better manage your diabetes, please contact Dr. Steffany Haaz at shaaz@corporatehealthsolutions.com.

For additional resources or to find events planned for your community, visit American Diabetes Association 

Diabetes Management Guide

THE SUNSHINE VITAMIN

WHAT IS VITAMIN D?

The term “vitamin D” is a bit misleading, because it isn’t actually a vitamin at all.  Vitamin D is a hormone that is synthesized by the body for a variety of functions.  One of these is to help the body absorb calcium for strong bones, which is why so many calcium supplements also include vitamin D.  Adequate vitamin D stores can help to prevent osteoporosis in adults and rickets in children.  It ensures proper brain development and bolsters immune function.  It may also provide protection from high blood pressure, some cancers, and other autoimmune conditions. 

AM I GETTING ENOUGH?


Vitamin D is not plentiful in the food supply.* Unlike other vitamins, however, the body can manufacture vitamin D when exposed to natural sunlight.  Just 15 minutes each day in adequate sunshine is sufficient for maintaining a healthy level and there is no risk of overdose because the body will only make as much vitamin D as is needed.  In many locations, however, there is not sufficient sunlight year-round to ensure adequate vitamin D.  For anyone living north of the line between San Francisco and Baltimore, it is impossible to rely on the sun for vitamin D during 6 months of the year.  Even south of that line, many people do not spend sufficient time outdoors with enough skin exposed to synthesize the amount of vitamin D they need. 

At higher risk for deficiency are people with darker skin tone, the elderly, obese persons, and anyone with a fat absorption condition such as cystic fibrosis or irritable bowel disease.  While wearing sunscreen is recommended for preventing skin cancer and wrinkles, it prevents vitamin D absorption.  Those who wear sunscreen regularly are also at higher risk for deficiency.

SIGNS OF DEFICIENCY

The signs of a mild vitamin D deficiency are ambiguous.  Most Americans are unaware that they have inadequate vitamin D stores.  They may experience increased risk of fracture, muscle weakness, fatigue, or low mood.  The best way to determine if you are vitamin D deficient is with a simple blood test. 

SUPPLEMENTATION

 If you have a vitamin D deficiency, it can be easily treated with supplementation, not to exceed 2000 IUs daily (including whatever may be in your multivitamin and/or calcium supplements).  Talk with your family doctor before beginning any new dietary supplements.  Your doctor might recommend supplementation only during the winter months.  If you are substantially deficient, it might be advised that you take a higher dose for a short period, followed by another blood test.  If you suspect you might be low in vitamin D during the winter months, speak with your family doctor now, as the fall season begins.

If you have low bone density or muscle weakness resulting from a vitamin D deficiency, add regular physical exercise to your daily routine, along with any supplementation.  This should include some form of weight bearing activity to build bone and muscle, such as walking/jogging, lifting weights or yoga.

*Note: Some people aim to increase vitamin D by consuming “vitamin D milk.”  This is another term for “whole milk” which is very high in saturated fat and cholesterol.  Whole milk does not contain more vitamin D than fat-free (skim) milk.  All milk and milk substitutes (soy, rice, almond, etc.) are fortified with vitamin D.  It is not nutritionally advised, however, to consume enough of these products to supply the full daily requirement of vitamin D.

KNOW YOUR FAMILY HEALTH HISTORY

Not only do families share a household and holiday dinners, but they also share genes, behaviors, lifestyles, and often live in similar environments. These are all details that influence overall health, chronic diseases, and conditions such as diabetes, cancer, heart disease, obesity, and high blood pressure.

Individuals who have a close relative (parent, grandparent, aunt, uncle, cousin, sibling, or child) with a chronic disease or condition may have a higher risk of also having that same illness than someone who does not have a family history. Therefore, it is important to know what illnesses your relatives have experienced throughout their lifetime in order to better understand your risks.  Many of these diseases are preventable and taking precautions, such as eating a healthy diet, exercising, and being screened can help you to delay or avoid experiencing the same illnesses.

A complete family health history should include 3 generations of your biological relatives, diseases or conditions present, the age at diagnosis, and the age and cause of death of deceased family members.

How to Collect Your Family Health History

·     List names of close relatives and record conditions that each relative had or has and at what age the condition was first diagnosed. For relatives who are deceased, include the cause of death and age at death.

·     Use the US Surgeon General’s online tool for collecting family histories: My Family Health Portrait 

·     Bring your family health history to your doctor and discuss it with him/her.

·     Update your family health history as relatives are diagnosed with new conditions.

Take advantage of family gatherings to find out and share important health information. Just as knowing their experience benefits you, your experiences may benefit them, too.

Practice Prevention

As mentioned above, many chronic conditions can be prevented or delayed if preventive measures are practiced.

·     Eat a well-balanced diet rich in fruits, vegetables, whole grains, and lean meats.

·     Exercise consistently. How much physical activity do you need?

·     Participate in SCA’s annual health assessments to have your labs drawn and to learn how you can become healthier.

·     Visit your doctor annually to discuss your family history and to share your lab results. Talk to your doctor about additional ways to prevent the health conditions that run in your family.

·     Get screened at the appropriate age and frequency. Talk to your doctor about being screened early if a particular disease or condition runs in your family.

ARTHRITIS AND JOINT HEALTH

WHAT IS ARTHRITIS

Arthritis is actually a category that includes over 100 different diseases.  By far, the most common form is osteoarthritis.  Osteoarthritis (OA) is generally thought of as “wear and tear” arthritis.  It involves a loss of joint cartilage resulting from friction in the joint over time.  OA is most common in weight bearing joints, such as knees, hips and spine, or in overused joints, such as knuckles and fingers.  Other forms of arthritis, including rheumatoid arthritis (RA), involve a loss of joint tissue due to an overactive immune system.  This tends to happen symmetrically in many small joints.  Neither type of arthritis can be fully cured, but there are many ways to treat and manage arthritis to improve function, decrease symptoms and enhance quality of life.

RISK AND PREVENTION

Risk factors for OA include: overweight, older age, former injuries, family history, and being female.  Risk factors for other forms of arthritis are less clear, although genetics seem to play a larger role.  Most older Americans have some form of arthritis.  Maintaining a healthy body weight, limiting activities that create strain for a particular joint, and properly treating injuries can help to prevent or delay arthritis onset.

MEDICAL MANAGEMENT

The progression of OA is not changed by medication, but medication can be used to help treat symptoms and allow you to be more comfortable and/or more active.  For more advanced OA, occasional injections may be helpful.  Eventually, when most or all cartilage has deteriorated, a partial or full joint replacement may be advised to dramatically improve long-term function.  Autoimmune arthritis, such as RA, requires ongoing medical treatment, usually through a rheumatologist, to help slow disease progression and prevent/reduce disease flares.

LIFESTYLE MANAGEMENT

As with most chronic conditions, the choices you make each day can impact how you feel and how your health changes over time.  Arthritis management is most effective when regular medical care is combined with healthy behaviors.

Weight loss.  Extra body weigh increases the stress on joints and speeds up the loss of cartilage in OA.  In fact, every extra pound of body weight translates to 7 extra pounds of pressure on active knees.  For this reason, weight loss of just 10 lbs has been shown to dramatically reduce arthritis symptoms in weight-bearing joints.

Appropriate activity.  Physical activity is recommended as part of all arthritis management.  It helps to maintain physical function, enhance joint stability, and promote weight loss.  It also reduces the loss of muscle tissue that can result from autoimmune overactivity in RA or the sedentary lifestyle that is common for people with OA.  It is important, however, to find activities that do not aggravate arthritis symptoms.  This may mean changing the type of activity (ie. from walking to swimming) or changing to smaller, more frequent bouts of activity (ie. 10 minutes, 3 times per day).  Be sure to speak with your doctor before beginning any new physical activity.

Appropriate rest.  If it hurts your joints, don’t do it.  While staying active is important, too much of the wrong activity could exacerbate your symptoms and prevent activity for days to come.  It is important to learn the difference between muscle stretching or exertion and joint pain.  If you feel mild sensation in the belly of the muscle during activity, or mild soreness in the day or two after a new activity, that is normal.  If you feel any sharp pain or sensation at the arthritic joint, stop immediately.  You may need to adjust your form, the activity, or the level of intensity.  For example, some people find that switching from an upright stationary bicycle to a recumbent (leaning back) one alleviates the stress on hips and knees.

Stress management.  It is stressful to be confronted with a painful condition that limits your activities, challenges your lifestyle, and makes you rethink your relationship with your body.  Don’t hesitate to rely on your support system.  Ask for help when you need it and talk with your spouse, friends, or family about how you feel. You may also want to find out what resources, events, and classes are available through your local Arthritis Foundation chapter.

Especially if you have autoimmune arthritis, stress can actually exacerbate symptoms.  Be sure to find time to relax, unwind and participate in activities you enjoy.  If you are struggling with stressful life circumstances, you may want to contact your EAP for additional support.

Diet.  One form of arthritis that is particularly impacted by diet is gout.  Gout has been called a “rich man’s disease” because flares can be brought on by a diet high in red meat and rich dairy.  Some people may also notice that specific foods bring on increased arthritis symptoms.  This varies from one person to another in the same way that other food reactions such as allergies can vary.  The best way to determine if your arthritis is associated with diet is to work with an allergist or keep food records to look for a pattern.  Regardless, a diet high in fresh fruits and vegetables with limited processed foods or additives is beneficial for overall health.

OTHER CAUSES OF JOINT PAIN

OA can only be diagnosed with an x-ray or other scan that shows how much space remains between the bones of a joint.  To diagnose RA, a rheumatologist will do some blood tests and assess symptoms to look for factors associated with the disease.  A family doctor may have suggested that your symptoms could be the result of arthritis without actually testing for a clear diagnosis.  If you are concerned that you may have arthritis, speak with your doctor.  You may also have joint pain for other reasons.  The connective tissue surrounding a joint can be irritated due to overuse, imbalance due to misalignment, or the result of an acute injury such as a ligament tear.  If you are experiencing increased pain in a joint, see your doctor to determine the cause and receive appropriate treatment.

If you have joint pain from arthritis or other causes, you may feel frustrated at the limitations it creates.  Those who are most effective at coping with such conditions have a positive outlook about adapting to these changes.  You might see it as incentive to finally lose weight, which will improve many aspects of your health.  In adjusting your activities, you may find a new pastime you enjoy.  You may also start taking better care of your body in a variety of ways that will serve you as you age.  Most older Americans live with some arthritis pain, and many can serve as examples of what a full life you can lead if you and your doctor work together with medical care and lifestyle change to manage it optimally.

BREAST CANCER: The Month to Be Aware

Cancer occurs when abnormal cells grow and multiply uncontrollably. The buildup of these extra cells often forms a mass of tissue called a lump, growth, or tumor, which can be benign (non-cancerous) or malignant (cancerous). Malignant tumors are dangerous because they are cancerous, can be life-threatening, can grow back after being removed, and can spread to and damage nearby organs and tissues.

Breast cancer can occur in both men and women, although male breast cancer is rare. Except for skin cancer, breast cancer is the most common cancer among American women, in which 1 in every 8 women will be diagnosed with breast cancer in their lifetime. Nearly 200,000 women are diagnosed with breast cancer each year in the United States. In addition, 2,000 men are diagnosed with breast cancer. Male breast cancer is a very serious disease and needs to be treated as soon as possible.

What is a normal breast?

What is normal for you may not be normal for another woman. The way your breasts look and feel can be affected by getting your period, having children, losing or gaining weight, and taking certain medications. Breasts also change as you age.

Although there is no exact cause for breast cancer, there are several risk factors that may increase your chance of getting breast cancer:

·    Age – Risk increases with age. Most women are diagnosed when they are over 60 years old.

·    Personal history – Having breast cancer in one breast increases your risk of getting cancer in your other breast.

·    Family history – Your risk of breast cancer is higher if your mother, father, sister, or daughter had breast cancer. Your risk is even higher if your family member had breast cancer before age 50. Having other relatives (on either side of your family) with breast or ovarian cancer may also increase your risk.

·    Certain genetic mutations – Mutations in the BRCA1 or BRCA2 genes increase the risk of breast cancer. Tests can reveal the presence of these gene mutations in families where many women have had breast cancer. In these cases, health care providers may recommend ways to try to reduce the risk of breast cancer and screening at an earlier age.

·    Race – Certain ethnic groups have a higher risk of breast cancer.

·    Breast density – During a mammogram or breast x-ray, breasts appear as having dense and non-dense (fatty) tissue. It is felt that women whose mammograms show larger areas of dense tissue are at increased risk.

·    Being overweight or obese after menopause – The chance of getting breast cancer after menopause is higher in women who are overweight or obese.

·    Lack of physical activity throughout life.

·    Drinking alcohol – Studies show that the more alcohol a woman drinks, the greater her risk of breast cancer.

Additional reproductive risk factors:

·    The older a woman is when she has her first child, the greater her chance of breast cancer.

·    Women who never had children are at an increased risk.

·    Women who had their first menstrual period before age 12 are at an increased risk.

·    Women who went through menopause after age 55 are at an increased risk.

·    Women who take menopausal hormone therapy for many years have an increased risk.

Having a risk factor does not mean that a woman will get breast cancer. Most women who have risk factors never develop breast cancer; however, if you experience risk factors it is important to discuss them with your doctor.

Symptoms

The early stages of breast cancer usually do not cause symptoms, however, as the tumor grows, it can change how the breast looks or feels. Common changes include:

·    A lump or thickening in or near the breast or in the underarm area

·    A change in the size or shape of the breast

·    Dimpling or puckering in the skin of the breast

·    Discharge (fluid) from the nipple, especially if it’s bloody

·    Scaly, red, or swollen skin on the breast, nipple, or areola (dark skin at center of breast). The skin may have ridges or pitting, similar to the skin of an orange.

You should see your primary care physician if you are experiencing any of these symptoms. Although these symptoms may be caused by other health problems besides breast cancer, it is important to have them checked in order to diagnose and treat the problem.

Detection and Screening

Doctors recommend that women have regular clinical breast exams and mammograms to find breast cancer early and before symptoms are present. Treatment is more effective when the cancer is found in an early stage.

Clinical Breast Exam – Your health care provider will check your breasts for differences in shape or size between your breasts, as well as for lumps and other symptoms listed above. If symptoms are present your doctor will recommend further testing. Clinical breast exams should be done annually by your Gynecologist or health care provider, beginning at age 18.

Mammogram – This is an x-ray of breast tissue that can often show a lump before it can be felt. It is important for women, beginning at age 40, to have a mammogram every year. Women who are younger than 40 and have risk factors should talk to their doctor about when to have their first mammogram and how often.

Breast Self-Exam – This exam is not recommended as a screening tool for breast cancer. However, it is a tool that helps women become familiar with their breasts, which is an important step to recognizing symptoms early. Knowing what is normal for your breasts, in the way they look, feel, and change throughout the month is the purpose of practicing a breast self-exam. Visit BSE for more information.

Prevention

·    Know your family history and discuss it with your doctor

·    Have your screening done when prescribed by your doctor

·    Maintain a healthy diet, rich in fruits and vegetables with vibrant colors

·    Maintain regular physical activity, recommended at 30 minutes a day, 5 times a week

·    Maintain a healthy weight; Body Mass Index is an accurate measure for most

·    Limit your intake of alcohol

·    Practice regular breast self-exam. Know what is normal for your breasts and recognize symptoms early and seek treatment.

During the month of October, be aware of your risk for breast cancer. Make it a priority to talk to your doctor about your family history and any risk factors you may have. Stay on top of your screenings and join the fight against breast cancer by protecting yourself. Encourage loved ones and friends to do the same!

Additional Resources:

Contact your local American Cancer Society chapter to learn how you can become involved in the fight against breast cancer or visit http://www.cancer.org/index for additional resources.

Find a race near you: Susan G. Komen Race for the Cure 

National Breast Cancer Foundation, Inc.

The Importance of Knowing CPR

Would you know what to do if an adult was suffering a heart attack or if a child was choking? Calling 911 is the first step, but immediately following up with cardiopulmonary resuscitation (CPR) will greatly increase his or her chance for survival.

CPR helps to maintain some blood flow to the brain and heart when the heart stops pumping on its own. This “buys time” until paramedics arrive and can save lives. When an individual suffers a heart attack outside of a healthcare setting, their survival could rely on receiving immediate CPR from a bystander. However, the American Heart Association (AHA) reports that less than one-third of these individuals receive the help they need because most bystanders are untrained in CPR and are afraid they will do something wrong.

In adults, heart attacks account for more than 350,000 deaths which occur before the victim reaches the hospital. The most dangerous period of a heart attack is during the first two hours after the onset of symptoms. In children under 5 years of age, choking is the fourth-leading cause of accidental death due to children putting small objects in their mouths and choking on certain foods such as raw carrots, grapes, hot dogs, and nuts.

CPR should be used in these situations to keep individuals alive until professional medical personnel have arrived.  It is the only way to keep someone alive when both their heart and breathing have stopped.

New guidelines for CPR were released nearly a year ago on October 18, 2010 by the AHA. The original 3 steps have been rearranged in a more effective order. The old way was A-B-C – first establish an airway, perform mouth-to-mouth, and then apply compressions. The NEW way is C-A-B – for compressions, airway, and then breathing. It has been determined that it is more important to initiate the chest compressions immediately in order to increase the circulation of blood, which delivers oxygen throughout the body in order to keep the brain and cells alive.

You do not need to be a medical professional to know or use CPR. It is a life-saving skill that everyone should know, especially if you are a parent or caregiver. It can enable you to help someone in need. Once heart beat, lung function, and respirations have stopped, CPR can be performed. It is most effective when begun as soon as possible. The human body can only be deprived of oxygen for very few moments before irreversible damage and death occur. Waiting for an ambulance to arrive can waste precious minutes.

Providing CPR could mean the difference between life and death for someone who’s unconscious. Proper training is advised so that CPR can be performed safely and correctly when needed.

For CPR certification, contact your local hospital or American Red Cross chapter to see when they are offering certification courses. Getting certified can be accomplished in as little as one afternoon. Many of the SCA plant locations offer certification courses at specific times during the year. Talk to your Plant Nurse if you are interested in learning about when the next course begins.

SCA’s Barton, Alabama location is currently providing CPR certification classes to all employees throughout the fall. At this time, 48 employees have signed up, of which 10 have already completed the training. The course lasts about 2.5 hours and is provided by 2 certified employees. Barton employees are becoming skilled and ready to provide CPR in emergency situations in or out of the work setting. SCA's Bowling Green, Kentucky location will offer a course in early October.

Greg Robinson (left) and Jeff Curtis observe Bruce Newton practicing chest compressions on “Annie.”

Additional resources:

CPR illustration guides and video demonstrations http://depts.washington.edu/learncpr/

WALKING FOR HEALTH AND EXERCISE

We are happy to hear that many of you are currently participating in SCA’s walk challenge!  Hopefully the friendly competition with yourself and others will be a motivator to begin (or restart) one of the healthiest habits around.  In this article, you will find information about how to make the most of your walking time and the benefits you can expect to experience!

START SLOWLY

If you are a long-time couch potato, don’t expect to walk out the door and get 10,000 steps on your first day.  Starting too quickly can create soreness, fatigue, and even injuries that could ultimately prevent you from meeting your walking goals.  Instead, start smart.  Take one day to simply measure your current activity without trying to change it.  From there, set small goals for increasing your daily walking until you reach an optimal level of activity.  For example, if you begin at 4,000 steps per day, see if you can increase it by 500 additional steps each day.  Most importantly, decide on a routine that seems manageable and enjoyable for you.  If walking seems like a hassle instead of a pleasure, it won’t become a healthy habit.  Here are more ideas about how to get started: http://www.thewalkingsite.com/beginner.html

DRESS SMART

Be sure to walk in comfortable, supportive shoes.  Walking sneakers should be replaced every 6 months for those who are walking daily.  Relying on the old tennis shoes that you’ve been using around the yard for 5 years may result in pain and/or injury.  You may even want to go to a specialty store where you can be fitted for shoes that match your body frame, foot shape, and walking style.  If you are walking outside, make sure that your clothing is weather appropriate so you don’t get chilled or overheated.  If you are walking in the sun, apply sunscreen right before your walk.  If possible, choose to walk at a time of day that provides more mild temperatures.

HYDRATE

Whether you are sweating in the heat or not, every cell of your body needs water to function optimally.  This applies to everyone, but especially people who are physically active and increasing their level of physical activity.  This calculator can help you to determine the amount of water you should be drinking each day: http://nutrition.about.com/library/blwatercalculator.htm.  If you don’t like plain water, try adding a bit of lemon, mint leaves or orange juice for flavor.  Avoid adding powders with sugar or artificial sweeteners.

WALKING FOR HEALTH

Walking is a great low-impact, low-fuss activity.  It requires no special facility, no fancy equipment, and no advanced training.  Here are some of the health benefits of a regular walking routine:

-          Lower blood pressure

-          Higher HDLs (“good” cholesterol)

-          Lower LDLs (“bad” cholesterol)

-          Prevention or management of type II diabetes

-          Weight management

-          Physical fitness

-          Improved mood

-          Better sleep quality

-          Reduced risk of heart disease

-          Longer life!

To achieve these health benefits, it is recommended that adults participate in 150 minutes of moderate aerobic activity per week (such as walking) plus some strength building exercise twice per week.  This can also be measured with steps, with 10,000 steps per day being considered optimal.  For even greater benefits, increase the intensity or duration of your activity.

WALKING FOR WEIGHT LOSS

One pound of body fat is made up of 3600 calories.  If you gain a pound, you consumed 3600 more calories than your body needed.  To lose a pound, you must use 3600 calories more than you consume.  This calculator can help you determine how many calories you are burning when you walk: http://health.discovery.com/centers/cholesterol/activity/activity.html.  The faster you walk, the more calories you will burn.  It may seem like a lot of effort is required to burn a single pound.  However, as you walk more, you will increase your muscle mass and metabolic rate.  Your body will be burning extra calories even when you are not active.  Be aware that a single walk can be easily undone by a poorly chosen snack.  For ideal weight loss, combine physical activity with healthy food choices and appropriate portions.  If you would like additional guidance with healthier eating, contact Dr. Haaz at shaaz@corporatehealthsolutions.com to get started.  (Note: while it may be tempting to add hand or ankle weights to your walk for increased resistance, the risk of injury is greater than the benefit.  Instead, try walking faster, longer, or on an incline.  To build strength, try using weights independently, not during your walking routine.)

WALKING FOR MENTAL HEALTH

Physical activity is one of the most effective ways to help manage stress, prevent depression, and improve sleep quality.  For the greatest mental health benefits, you should be moving quickly enough to feel an increase in your heart rate.  This type of activity will release endorphins that help to regulate mood.  A heart rate monitor can be helpful, but is not necessary.  A simple breathing test can determine if you are working at an optimal heart rate.  While you are walking, try to speak.  If you can say a full sentence without having to take a breath, your heart rate is not elevated very much.  If you can’t say 2-3 words without taking a breath, you may be working too hard.  Somewhere in between those scenarios is ideal for challenging your body and improving mental health.  If walking faster is not comfortable, try walking up hills, steps, or a treadmill set on an incline.

WALKING AND YOUR JOINTS

If you experience pain in your joints when you walk, or if you know that you have arthritis, it is important to be gentle with your walking program.  Check with your family doctor, orthopedist or rheumatologist before beginning a walking program and be sure that you have very supportive shoes.  You may want or need inserts in your shoes or a knee/ankle brace (prescription or over-the-counter) to sufficiently protect any affected joints.  For many individuals with joint conditions, walking can help to stabilize the joint by increasing the strength of surrounding muscles.  Walking can also help to retain joint mobility, so that you are able to continue being active in other ways.  If you experience joint pain with extended walking, try breaking your activity into shorter sessions.  Walking for 10 minutes, 3 times per day is as effective in many ways as walking for 30 consecutive minutes.  When you start to feel pain in your joints, stop walking and start again when your joints have had a chance to recover.

NO PAIN, NO GAIN?

Pain in a joint is a signal to stop your activity and let your body rest.  You should also stop if you feel a sharp or shooting pain anywhere in your body.  There are some types of sensation, though, that are a normal consequence of increasing your physical activity.  When you first begin a walking program, you may notice some muscle fatigue or soreness, especially after the activity or over the next 1-2 days.  As you gain strength and endurance, that will diminish.  If you feel some soreness after activity, it is a good idea to make your walk a bit easier for the next day or two, so that your muscles have a chance to recover.  To reduce muscle soreness, drink plenty of water and stretch all major muscles AFTER your activity.  Stretching while your body is cold is not very effective and could lead to injury.  Stretching after your muscles are warmed up will release tension and lactic acid (which can lead to soreness).  If you are unsure whether the sensation in your muscles is normal, contact your doctor.

GO FOR IT!

Good luck with the walking challenge!  We hope that this is the start of a healthy habit that continues for a lifetime.  If you have questions about walking or would like any additional support, let us know!