June is National Men’s Health Month

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Men’s Health Month is celebrated across the country. The goal of this national observance is to increase awareness about the preventable health problems in men and promote early detection and treatment of disease among boys and men. This month gives healthcare providers, friends, family, and the media a chance to encourage men to seek regular medical advice for disease and screenings. Please see list of exams below:
  • Physical Exam. Needed every year or more often if recommended by your provider. Please talk to your healthcare practitioner to determine how often you should get an exam.
  • Testicular Exam. As the number one cancer for men between 15-35 years of age it is important to check your-self frequently and discuss an exam with your doctor during your physical exam.
  • Blood Pressure Screenings. Needed every 2 years unless it is elevated than it may need to be checked more frequently. Please talk to your healthcare practitioner to determine how often you should be screened.
  • Cholesterol Screenings. Needed every 5 years unless it is elevated than it may need to be checked more frequently. Please talk to your healthcare practitioner to determine how often you should be checked. Please talk to your healthcare practitioner to determine how often you should be screened.
  • Diabetes Screenings. Needed if your blood pressure is above 135/80, you have a BMI of over 25 in addition to other risk factors, or you have an out of range glucose or A1C reading. Please talk to your healthcare practitioner to determine how often you should be screened.
  • Dental Exam. Needed 1-2 times per year. Please talk to your healthcare practitioner to determine how often you should get an exam.
  • Eye Exam. Needed every 2 years or more often if recommended by your provider. Please talk to your healthcare practitioner to determine how often you should get an exam.
See what activities are going on in your community that relate to this month and don’t forget to wear blue on the Friday before Father’s day (6/16) to support the cause.

National Cancer Survivors Day is June 4th

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National Cancer Survivors Day is June 4th
Whether you are still in treatment or have been cancer free for years, take some time on June 4th to celebrate National Cancer Survivor day. There are more than 15.5 million children and adults that have survived cancer. By 2026, it is estimated by the American Cancer Society that this number will increase to 20.3 million; almost 10 million males and 10.3 million females. The treatment for cancer can vary for individuals however, this can be a very physically and mentally draining process for everyone involved. To see more cancer survivor facts or information go to www.cancer.org.

Distracted Driving Awareness Month

Distracted driving can come in many forms – texting, talking on the phone, listening to music, being tired, taking a picture, sending an e-mail, using an App, or even talking to a passenger ALL while driving.
Because technology continues to advance, the rate of distracted driving goes up. 
Thousands die every year due to distracted driving and it can be 100% prevented. The National Safety Council reports that cell phone use while driving leads to 1.6 million crashes each year or 1 out of 4 car accidents. Pledge to drive cell free and share the distracted driving message with those around you.

March – Colon Cancer Awareness Mont

Colorectal cancer is the third most common cancer diagnosed for both men and women in the United States.

The American Cancer Society estimates that there will be over 95,000 new cases of colon cancer and almost 40,000 cases of rectal cancer in 2017.  The risk for developing colorectal cancer is 1 in 21 for men and 1 in 23 for women.

The rate of colorectal cancer has been steadily declining for both men and women due to the amount of screenings being done. Screenings detect any colorectal polyps that are present and are removed if necessary before they become cancerous.
As a result of more frequent and advanced screenings, there are now more than one millions survivors of colorectal cancer in the United States!

What you can do to be aware:

  • Get screened if you are between age 50-75 regularly
  • Be physically active
  • Maintain a healthy weight
  • Limit alcohol consumption
  • Don’t smoke

Quick Facts:

  • The risk for developing colorectal cancer increases with age.
  • More than 90% of colorectal cancer occurs in people aged 50 and older.
  • Precancerous polyps and colorectal cancer don’t always cause symptoms at first
  • The type and frequency of screenings can be different for everyone so consult your doctor about what is right for you.

Tech Savvy apps for your health

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Customer Review: by Donna92058
“I’ve found this app very useful & have used it many times. It’s great for those times you run out of ingredients, or when looking for a healthier alternative. Great job developers!”

Fooducate
Fooducate is a food coach that goes way beyond a simple calorie counter. Achieve your weight loss, health, and fitness goals by learning to eat REAL food.

True Food
Did you know that up to 70% of packaged foods on our supermarket shelves contain genetically modified (GM) ingredients? The True Food Shoppers Guide gives you valuable information on common GM ingredients, brands to look for—and look out for—and common sense tips to keep you in the know and help you find and avoid GM ingredients wherever you shop.

From your
Wellness Coordinator

Please feel free to contact me with suggestions, questions, comments or to have me come to your district to initiate a Wellness Challenge. I love to see people healthy and happy!

Yours truly,
Kendall Taylor
Valley Schools Wellness Coordinator

11 Foods That Can Help You Sleep Better

Find out what to eat and drink to catch more quality zzz’s.

Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.

1 Edamame

Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially if you’re dealing with menopause-related symptoms. “The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep,” she says. If it’s crackers and dip you’re craving, try making this easy edamame recipe: In a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth.

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2 Hard Cooked Eggs

If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop your blood sugar while you’re sleeping, causing you to wake at 2 or 3 in the morning,” says Dr. Teitelbaum. A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so you can not only fall asleep, but stay asleep.”

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3Miso Soup

You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you’re feeling under the weather.

4Cereal

There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects,” says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help catching your zzz’s.

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5Broccoli

What you eat during the day could help you feel well-rested tomorrow morning. A study in the Journal of Clinical Sleep Medicine found that the more fiber in a person’s diet, the more time they spent in restorative sleep. On the other hand, researchers found that people who ate a lot of saturated fat spent less time in the deep-sleep phase. Opt for fiber-filled foods like beans, broccoli and raspberries, and cut back on foods high in saturated fat, like bacon, steak, butter and cheese.

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6Dairy

Yogurt and milk do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain.” That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work.

 

7Banana

Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones.” Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy!

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8Oatmeal

You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan Dorlandt, a clinical nutritionist based in Southern California. “Think about it,” he says. “Oatmeal is warm, soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who’s who of nutrients known to support sleep.” But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas (see above).

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9 Tea

Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. “Chamomile tea is a very helpful and safe sleep aid,” he says, adding that green tea is another good choice. “Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime.” Experts recommend trying a 1-cup serving of the hot stuff.

10 Cherries

Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt.

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11 Almonds

“Almonds are a winner,” says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! “They contain magnesium, which promotes both sleep and muscle relaxation,” he says. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax.

American Heart Month

Heart disease is the leading cause of death for men and women in the United States. The good news is that 80% of heart disease can be prevented when people make healthy choices and manage their health.  Read below about healthy strategies that can help prevent heart disease.

Monitor Your Blood Pressure. Keep your blood pressure below 120/80 mm Hg.

Get Active. The American Heart Association recommends 150 minutes of moderate intensity activity, 75 minutes of vigorous activity, or 10,000 steps/day to maintain a healthy heart.
Eat Heart Healthy. Eat a diet of fruits, vegetables, whole grains and healthy fats such as fish, avocado, and nuts. Limit sodium intake to 2,300mg/day or 1,500mg/day if you are at risk for a heart condition. Limit saturated fats and avoid trans fats as well as added sugars.

Maintain a Healthy Weight. Target a body mass index (BMI) of less than 25 or make sure that your muscle to fat ratio is within a healthy range.

Live Smoke Free. Smoking can put you at risk for cardiovascular disease. Contact ASHLine today for help quitting.

Watch Your Cholesterol. Keep your daily cholesterol under 200mg/dL per day and cut out Trans fats. You can find cholesterol in meat, cheese, and eggs.

Control Your Blood Sugar. Aim for a fasting blood glucose of less than 100mg/dL per day.

 

11 Sneaky Reasons Why You’re Always Tired

 

Are you consistently exhausted — even when you’re getting enough sleep? If so, there might be a few not-so-obvious reasons you’re so sluggish. Lucky for you, there are also a few pretty easy fixes!

1. YOU’RE NOT WAKING UP EARLY ENOUGH.

Take your hand away from the snooze-button. While it may seem counter-intuitive, sleeping until the last possible second might actually be harming you more than helping you! “Early to bed, early to rise, makes a (wo)man healthy, wealthy and wise” isn’t just a cute rhyme. You really do need to get up and take some time for yourself to de-stress before heading out for the day. Don’t believe us? A 2008 Harvard study showed that morning people better anticipate problems than night owls and are more proactive, which is linked to better job (and life) performance and success.

 2. YOU’RE SURROUNDED BY TOXIC PEOPLE.

Complaining coworkers and whining pals can actually make you tired. “People you allow into your life not only have the power to affect you emotionally, but can also take a toll on you physically,” explains Vicky Vlachonis, osteopath and author of The Body Doesn’t Lie. “If people that are cynical and tend to complain surround you, they can be draining your energy.” So how do you fix it? Vlachonis suggests getting “rid of time-wasters and move forward with feelings of positivity and gratitude — feelings of happiness bring your body lots of energy!”

3. YOUR SEX LIFE IS A SNOOZE.

Most people complain about being too tired to have sex, but guess what? Intimacy can actually help you get a better night’s rest. This is because an orgasm releases prolactin, which is naturally higher when we sleep. And if a morning quickie is more your style, there’s good news: Highly active sex can actually make you feel more energized than sleepy. So maybe stick to a more subdued session at night — or get frisky when you wake up!

4. YOU’RE MAGNESIUM-DEFICIENT.

Yes, it sounds weird, but think of magnesium “as the relaxation mineral,” explains Dr. Mark Hyman, director of the Cleveland Clinic Center for Functional Medicine. Why? It helps improves how effective your sleep is, how long it takes you to fall asleep, and how long you’re out, according to the National Institutes of Health. To make sure you’re getting a healthy dose, Jaclyn London, Nutrition Director at the Good Housekeeping Institute, suggests foods like nuts, seeds, beans, avocados, and leafy greens. (Note: Just remember that this magical mineral can sometimes have a laxative effect!)

5. YOU HATE YOUR JOB.

Let’s be honest: Waking up day in and day out for work already can take a toll, but that’s exacerbated when you hate what you do or are surrounded by challenging coworkers. If you’re always feeling sluggish, it may be that you need a change of office scenery. Need proof? Multiple studies have shown that people who hate their jobs have trouble falling asleep or sleeping deeply, mostly because of stress.

6. YOU’RE SKIPPING THE GYM.

If you’re in a slump, you may want to get moving. Regular physical activity can “reduce your risk of depression and may help you sleep better,” according to the Center for Disease Control and Prevention. It doesn’t take much: Just 150 minutes of moderate exercise a week can make you 65% less tired during the day!

7. YOU’RE NOT GETTING ENOUGH SUNLIGHT.

It’s all about the circadian rhythm. “When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night,” wrote M. Nathaniel Mead in an article in Environmental Health Perspectives. (This is also why you should shut off screens long before bed.) And while too much unprotected exposure can increase your risk of skin cancer, you should definitely aim to get an hour or two of sunlight each day. Bonus: Sunshine also offers a free dose of Vitamin D, which helps fight against diseases — and nothing brings your energy down like getting sick.

8. YOU’RE A BALL OF STRESS.

Everyone knows that anxiety isn’t good — especially because it causes ulcers, gray hair, and exhaustion. Stress is also the top cause of insomnia, according to the Mayo Clinic. And it’s a vicious cycle: The lack of sleep leaves you more irritable and anxious, making problems loom larger and it more difficult to sleep the next night. So take some time for you to de-stress, and try to put problems in perspective.

9. YOU MAY HAVE AN AUTO-IMMUNE DISORDER.

Yes, they are known to cause fatigue and tiredness, the U.S. Department of Health of Human Services reveals. And since women are three times more likely than men to suffer from one, be sure to speak to your doctor if you’re always tired. There may be a much deeper health issue that you’re not paying attention to.

10. YOUR BEDROOM IS A DISASTER.

If it’s a mess of clothes, shoes, and piles of papers, you’re not doing yourself or the quality of your sleep any favors. According to the National Sleep Foundation, your bedroom should be clean, comfortable, and conducive to rest. So, burn some scented candles (lavender will do!), use some dim lights, tidy up, and create your own calming sanctuary. Your brain will thank you.

11. YOU EAT TOO MUCH PROCESSED FOOD.

We’re talking about high-carb foods like burgers and fries, white rice, pasta, and bread, which usually cause a not-so-fun energy crash. Instead, you want to load up on fruits, veggies, whole grains, and lean protein, “which can boost energy by giving you the vitamins and minerals — not to mention antioxidants! — you need,” says London. “And since fruits and veggies are mostly water, the hydration may help give you a boost as well.”

From: Good Housekeeping