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.
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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.

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.

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.”

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.

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.

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.

 

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!

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).

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.