Health Tips A to Z

Health Tip – Audio Version - Help makes it better.
Health Tip – Healthy Next Step:

It’s a rocky road at the start of recovery from substance abuse. But it seems the road gets smoother as it goes – especially if the traveler is not alone.

Alexandre Laudet of the National Development and Research Institutes, a nonprofit agency in New York, followed people who’d stayed clean for years. Her study is supported by the National Institutes of Health.

Results show that quality of life goes up as the years go on.

Laudet’s research participants also had more success and less stress if they had support – from friends, family, others in recovery, from religion or a higher power.

“The basic premise is the need to find sources of strength outside of oneself, so that – when things get difficult, people can turn to these sources of strength and support rather than turning to drugs and alcohol.”

Health Tip courtesy of the U.S. Department of Health and Human Services.

Last revised: August, 15 2006

The feasibility of workplace based wellness classes depends on the size of the workforce. Worksite programs have to be supported with an adequate number of interested staff members to keep a class going. Generally a certain level of employee involvement is also necessary to make sure availability of facilities such as a room and equipment. There are wide ranges of ongoing classes which can be offered in the workplace, including aerobics, yoga, tai chi, stretching, weight management, stress management, smoking cessation, and self defense.

Depending on results from an interest survey, offering an “introductory” mini class series regarding a topic of high interest might be a great starting idea. For example, offer a series of five beginning yoga classes to acquaint staff members with the postural and pacifying benefits of yoga. Following an initial series, staff members may want to pursue something on their own in the neighborhood. Or, possibly an employee interest group could advance where interested staff members would pursue the chosen exercise as a group.

Who Pays for What When? (Employee Subsidies and Discounts)

Many employees and wellness teams are under the impression that the company should pay for all wellness activities. Remember the company is paying the bulk of the employee’s health and benefits package. When vacation time, insurance expenditures, and sick expenditures are all factored in, the average America company spends very close to $10,000 per year per employee on related health, time off, and lost productiveness expenditures. Health is a personal responsibility and a gift we can all give to ourselves. Help employees increase their understanding and appreciation of self-care for their health by encouraging their share of accountability for healthy and safe living and working.

Other ways of financing worksite based wellness activities and to also “internally” arouse employees are included here:

Subsidies

If there is a budget but not proper space or employee to offer worksite classes that are available elsewhere (like Weight Watchers, health clubs exercise classes, Jazzercise, hospital community ed programs, etc.), a subsidy could be available to those who take advantage of these community resources. Establish ground rules ahead of time about eligibility and maximum reimbursement, conditions for reimbursement, whether proof of participation is required and what form it should take (receipts, log forms, etc). The wellness policy also needs to address whether someone is eligible one time only, once a year, every five years, etc. for reimbursements.
• Subsidies work best when the employee puts out the money and effort first, and then gets a partial reimbursement or completion gift based on some sort of attendance or participation completion.
• The reimbursement must be large enough to be worth the trouble of launching the program, but should not cover the entire expenditure of the program.
• It’s easy to get carried away with requiring “proof” in these kinds of programs. Don’t make it too bureaucratic or no one will use it. It is valuable to remember no matter how well your policies are set up, there will be people, usually very few, who cheat-that’s unavoidable and shouldn’t become the big focus of documentation requirements.
• Consider appropriate participation gifts in place of financial reimbursement. For example, if an employee meets attendance criteria for a stretching class, support a stretching strap or yoga mat as the completion gift.
• Be sure to check with the management group regarding policy for subsidies, tax reporting, etc.

Discounts and Donations

Employee discounts and donations can be sensitive areas for public companies and workers. In countless jurisdictions, public workers are not allowed to receive any kind of special consideration, including discounts, from local companies, vendors, or providers. Be sure to check business ethics and procurement policies before asking for discounts.

If management policy does allow for discounts and donations, the whole solicitation process needs to be conducted fairly and spelled out in writing. All interested, qualified vendors, and service providers should have a fair unbiased opportunity to participate if they so choose. No inappropriate advantages are given to one provider over another in terms of access to staff members, publicity, etc. No vendor or service provider should be promised or guaranteed additional revenue, business, or anything else if they choose to voluntarily offer a donation or discount to staff members.

Follow the same donation and/or solicitation policies when offering vendor door prizes or gifts at a business-sponsored wellness fair.

Hollywood Stars or American Celebrities

This is another enjoyable exercise focusing on healthy weight loss or maintenance.

• Members pick a secret code name (the name of a Hollywood star or other celebrity).
• Members weigh in with a “trusted” partner in private – at which time a healthy weight intention is set for the course of the contest.
• Display a chart with everyone’s secret name assigning each a starting weight of zero.
• Participants weigh themselves weekly and submit the weight with their code name on the paper.
• Weight is given in relation to a beginning weight of zero. By way of example +4 would mean a weight gain of four pounds; while -2 would indicate a weight loss of two pounds.
• Future weigh-ins ought to be in relation to the starting weight, not the previous week’s weight.
• The chart is kept up to date and displayed in public by the Corporate Wellness Program Committee.
• Post a “weight management hint of the week” next to the tracking chart.
• Give “take one” handouts on weight management education or motivational tips by the chart.
• Celebrate employee progress at the end of the exercise.

Wellness Book/Journal Club and/or Book Exchange

Similar to any other book discussion group, the readings and focus of this group is health. With a broad “health” definition, numerous subjects might be appropriate including communication, self-improvement, relationships, money management, environment, ecology, recreation, cooking, etc. Let the group choose the issues and books. Another suggested idea is to establish a book swap area where readers can trade the book(s) for those that others have left for trade.

Pre-Work Stretching Group

A few minutes of gentle stretching is an effective way to safely begin work. A professional fitness instructor may be brought in to teach proper stretching techniques. After that, most often an internal group can meet and run itself. Offer periodic refresher sessions with the trainer or instructor to vary the routine and help keep participants motivated.

Considerations for worksite stretching:
• Be sure to work with your Senior Management Team for stretching endorsement.
• Stretches ought to be taught by a knowledgeable and qualified person.
• Even though pre-work stretches are performed on an employee’s personal time, the question of company liability will most likely arise, especially if someone reports an associated stretching injury. Check with your employer’s legal counsel and/or contact your company workers’ compensation authority to help in design of an employee release of liability waiver.

Job Site Chair Massage

Bring in a certified massage therapist to offer chair massage at the employees’ expense. These massages are performed completely clothed with the recipient seated in a chair. The therapist brings in a special chair that completely supports the head and shoulders while an upper body massage is given. Sessions are generally 15 minutes, with a mean cost between $12.00 – $15.00 per session. Post a sign up sheet with appointments at intervals recommended by the therapist. Be sure the therapist is certified. It will be essential to offer a private space. A group of “regulars” may evolve which could establish a regular massage schedule. Get an agreement with senior staff so employees can trade massage time for coffee or personal break time.  Note: senior staff may want the therapist to supply proof of liability insurance.

Art at Work

Art can be a good way to nurture employees’ creative side and help them manage stress at the same time. Bring in various art and craft supplies once a month and let the creative juices flow. If participants are willing, have a temporary “art show” later that day. Or, feature employee art during certain months or times of the year. Urge staff members to post their art in their personal workspaces.

Healthy Email-a-Week

Develop an email list of coworkers who wish to receive an inspirational, humorous or educational health quote, thought, tip or idea once a week by email. Ask participants of the Employee Wellness Program Committee to gather ideas initially, and then ask the participants of the email list to contribute ideas and information as time goes on. Follow all employer rules regarding work time and email protocols.

Hobby Show or Demonstrations

Hobbies are great stress management tools. Encourage staff members to show off their talents by sponsoring a “hobby fair” or demonstration. Send around a sign up sheet. See who would be able to bring in samples of their hobby, and perhaps even do a live demonstration. Fairs or demonstrations can be scheduled as a group activity or brown bag that allows interested staff members to interact. Or, hobby sharing can be done in groupings by topic over a scheduled period of time, allowing for a brief presentation and/or demonstration on the part of the hobbyist.

Health Tip – Audio Version - Getting better at getting checked.
Health Tip – Healthy Next Step: Colorectal Cancer Screening: Questions and Answers (Centers for Disease Control Prevention)

We’re always hammered about stuff we do wrong. Here’s something many of us do right. The Centers for Disease Control and Prevention says more people ages 50 and older are getting checked for colorectal cancer. In 2004, 57 percent of people surveyed said they’d been screened, versus 54 percent in 2002.

Colorectal cancer is the second-leading cause of cancer deaths among adults. But it can be prevented or cured if caught early, and there are several ways to check for it.

CDC researcher Laura Seeff says we’re moving in the right direction, but there’s a lot of room for improvement left:

“Everyone 50 and over should begin regular screening for colorectal cancer. Any screening test is better than no screening.”

She says you should talk with your doctor about what’s right for you.

Health Tip courtesy of the U.S. Department of Health and Human Services.

Last revised: August, 15 2006

Health Tip – Audio Version - Early lunch, late snack.
Health Tip – Healthy Next Step: Different Bodies. Different Needs (U.S. Department of Health and Human Services)

Are early lunches foiling healthy food choices for teens?

A report in the Journal of the American Dietetic Association answers yes.

The Penn State study, supported by the Centers for Disease Control and Prevention, surveyed 227 Pennsylvania high schools – 25 percent of which serve lunch before 10:30 a.m.

Those schools had higher “a la carte” sales – food lines that are not part of the federally supported school lunch program. But critics say they often have lower nutritional value. And maybe the kids were buying a la carte cookies and snack cakes for later.

Researcher Claudia Probart says parents can help kids on early lunch by packing a healthy snack:

“Augment that meal pattern with fruits or vegetable sticks, or something that doesn’t need refrigeration and can be carried.”

Health Tip courtesy of the U.S. Department of Health and Human Services.

Last revised: August, 15 2006

Brown bag presentations are a great way to establish awareness about selected health topics. Community health professionals will frequently offer presentations of a half hour or less at no charge. Use employee interest surveys to follow up on employee interests that are expressed. The definition of health is broad, so brown bag presentations may also cover a wide variety of topics. Topics may include physical, mental, emotional, women’s health, men’s health, monetary health, etc.

Considerations for brown bag presentations:
• Brown bag sessions are great for awareness building. This seed planting process can help staff members become more proactive about healthy choices.
• Do not schedule the program for the full hour – usually 40 minutes or so works best. This will provide folks with an opportunity to come and go, grab a quick bite, ask questions, etc.
• If the subject matter is sensitive, such as domestic violence, substance abuse, etc., it is possible people will be reluctant to attend for fear of being associated publicly with the issue. They will, however, show up if the focus is on assisting family members, coworkers, etc.
• Ensure that staff members hear important information and will leave with tools and resources to carry out the message. Work with the presenter on information strategies that work for your employee group.
• Promotional materials ought to publicize the program with a name that indicates the brown bag focus. Include all other pertinent information such as where, who, when, etc.
• Some subject matters that can’t be covered in one session should be available in a short series. It will work best to schedule one session each week rather than several sessions in one week. For example, you might offer a 3-week series on healthy eating rather than trying to cram all the information into one session.
• A clever title can draw people to the event. An example of this might include calling lunchtime presentations “Noonlighting”
• If possible, provide a no cost healthy snack for workers who attend.
• To keep the momentum going, try setting up a regular monthly time and day for lunchtime courses.
• If workers work in shift or are in work groups in different geographical locales, establish a plan that offers equal attendance opportunity to all.

Resources:

1. Please see the idea list at the end of this guide which offers a variety of resource subject matters of interest to employees.
2. Every area has a myriad of people, experts, or specialists from voluntary groups (heart, cancer, lung associations), special interest groups (Y’s, Red Cross, Weight Watcher’s, Safety Council, Alcoholics Anonymous), or the local health department as options to lead worksite sessions free or at a low cost. Many of these contacts will also provide inexpensive materials.
3. Topic videos can be used for a brown bag session.

Health Tip – Audio Version - Adventures in weight loss.
Health Tip – Healthy Next Step: 10 Tips to Healthy Eating and Physical Activity (The President’s Council on Physical Fitness and Sports)

How much fun can a teenager have dieting?

Dieting ranks lower than cleaning your room.

But many teens like to try adventure.

And Dr. Elissa Jelalian of Bradley Hasbro Children’s Research Center in Rhode Island says adventure may help weight loss. She has a study in the International Journal of Obesity. Her work was supported by the National Institutes of Health.

Jelalian assigned some overweight teens to an adventure program based on Outward Bound, and others to aerobics classes. Both groups learned skills designed to change their approach to eating and being active.

Jelalian says the adventure group did better in maintaining a 10-percent weight loss 10 months later:

“We had about 24 or so percent in our adventure group and only about 4 percent in our exercise group.”

She thinks adventure and counseling work together.

Health Tip courtesy of the U.S. Department of Health and Human Services.

Last revised: August, 15 2006

Get Your Zzz’s

Health Tip – Audio Version - Get Your Zzz’s
Health Tip – Healthy Next Step: Sleeping Difficulty (MedlinePlus)

Insomnia may do more than make teens grumpy. It might lead to psychiatric disorders and other health problems.

Researchers say 11 percent of more than 1,000 13- to 16-year-olds studied suffered from insomnia. Those teens were also two to three times more likely to have a mood or anxiety disorder.

Eric Johnson of RTI International in North Carolina says insomnia does more than create lack of sleep. It reduces mental capacity and performance, and indicates an increased risk for depression and substance abuse. His advice for teens:

“Establish regular hours for going to bed, and regular rise time. Creating a conducive sleep environment, as well as limiting caffeine intake, particularly later in the day.”

Johnson says parents can insist on reasonable bed times.

The study supported by the National Institutes of Health was in the journal Pediatrics.

Health Tip courtesy of the U.S. Department of Health and Human Services.

Last revised: August, 15 2006

Often individuals avoid low fat foods because they think these foods do not taste good. To help inform staff members, purchase a variety of low fat foods and put them out in a conference room for an hour or so for a drop-in tasting session. Or, arrange for low-fat potlucks encouraging staff members to bring and share their favorite low fat or healthy dishes.

Considerations:
• Make sure the selections actually taste good.
• Provide a “fact sheet” with the names and price of the various products to assist participants if they want to purchase these products from the grocery store.
• Provide other written information on good diet for any interested participants to take. Utilize websites and other resources specified in the Resource Section at the end of this guide.
• Provide small tasting spoons or wooden ice cream tasters.
• It doesn’t take much of each item to give participants a taste of the food or dish. It is not essential to buy enough, or bring enough, food to offer a meal.
• Plan the tasting room after lunch so participants can go in on their own and sample.
• Watch for overly sweet items…sometimes low fat means high sugar – so be sure to refer to the label.
• Typical purchases for a worksite sampling might include: two boxes of low fat crackers, a package of low fat cheese, a box of low fat cookies, two or three low fat spreads such as hummus, low fat cream cheese, a package of honey nut or other flavored rice crackers, and one or two other low fat items.
• Position signs on the table gently reminding participants that the idea is to sample, not have a meal.
• Offer a beverage such as a new kind of fruit juice or herbal tea.

Health Tip – Audio Version - Sweetness and calories
Health Tip – Healthy Next Step: Study Links Soft Drink Consumption to Childhood Obesity (Weight-control Information Network – NIDDK)

A study on what teenagers drink indicates the calories in some sweet drinks can get in the way of weight control.

A researcher gave some teens no-calorie drinks while also following other teens who drank what they usually drank. Before the study started, all the teens consumed at least one serving of sugar-sweetened beverage a day.

The study by Cara Ebbeling of Children’s Hospital Boston was supported by the National Institutes of Health and published in the journal Pediatrics.

After about six months, teens in the group that drank what they usually drank had not changed their weight. But the heaviest teens on the no-calorie drinks had lost weight. The difference between groups: about a pound a month.

Ebbeling’s conclusion:

“Decreasing sugar-sweetened beverage consumption seems to be a promising strategy for preventing and treating obesity in teens.”

Health Tip courtesy of the U.S. Department of Health and Human Services.

Last revised: August, 15 2006