Fall 2015HealthyworkplacesHelping People Make Choices for a Healthy Life!
Keep Yourself and Your Co-workers Healthy this Flu Season!
What’s Your Quit Smoking Plan?
Track Your Child’s Growth and Development
Keep Yourself and Your Co-workers Healthy This Flu Season!3
4
Inside This Issue
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78
101112
13
14
15 Slow Cooker Squash Couscous
Positive Work Relationships Can Help You Deal With Work Stress
What’s Your Quit Smoking Plan?
Walk Yourself to Better Health at Work
Teens and Prescription Pain Medication
Summer is Gone But the Sun’s Not!
A Healthy Mouth and Teeth are Important!
Sugar Shocker
Creating Healthy Routines for You and Your Family
Tracking Your Child’s Growth and Development
Don’t Let the Fall Leaves Bring You Down
Healthy Workplaces Fall 20153
What is the flu?
The flu is a serious respiratory illness caused by influenza viruses. It can lead to severe illness and complications which may result in hospitalization or death. Those at a greater risk of complications from the flu include:
• children under the age of 5• older adults over 65• pregnant women• people with chronic illnesses such as asthma
How does the flu spread? The flu can spread easily from person to person through talking, coughing, and sneezing. It can also spread by touching common surfaces that have been in contact with the flu virus. A person with the flu can continue to spread the virus for up to seven days after getting sick. Healthy people can even spread the flu to others before having any symptoms themselves. How to keep your workplace healthy?
Get your annual flu shot. The flu shot is safe and it is the most effective way to prevent the spread of the flu. A new flu shot is made every year because the flu viruses are always changing. You can get a flu shot at your doctor’s office or walk-in clinics. Participating pharmacies also offer the flu shot to anyone over 5 years of age.
To find more information about the flu, visit durham.ca/flu or call Durham Health Connection Line at 905-666-6241 or 1-800-841-2729.
Keep Yourself and Your Co-workers Healthy This Flu Season!
Healthy Workplaces Fall 20154
Positive Work Relationships Can Help You Deal With Work Stress
Work benefits our mental health in many ways, but it can also be a source of stress. Resilience is the ability to handle life’s ups and downs in positive ways and to bounce back from challenges. Developing your resilience can help improve your mental health and help you manage work stress.
Positive, supportive relationships with co-workers can help to build your resilience. These relationships can help you to feel supported at work and promote your overall well-being. Learn ways to get the most out of your relationships at work. Try some of these tips:
• Treat people you work with well.• Practice good listening skills.• Think of conflict as normal and take steps to resolve it.• Praise co-workers and yourself.• Spend time with people who inspire you at work.
Positive, supportive relationships with others can help you through stressful times. For more information visit durham.ca/workplace.
Healthy Workplaces Fall 20155
What’s Your Quit Smoking Plan?
We asked residents of Durham Region for approaches to quitting that have worked for them. Here’s what some of them shared:
Stress can trigger individuals to start or continue smoking. For many people, it can take several tries before a quit attempt is successful. For more information about quitting smoking and maintaining a smoke-free life, call Durham Health Connection Line at 1-800-841-2729 or visit durham.ca/tobacco.
I tried quitting cold turkey and it didn’t work for me. I cut back a lot by only bringing 2 cigarettes with me to work for a 10 hour day and left my pack at home. I went from smoking almost a pack a day to only 4 cigarettes a day. I found I didn’t think of it as much when I was working. - Richard, 26
When I tried quitting I became very irritable. I started doing yoga in the morning to mentally prepare myself for the day and I took up kickboxing at night when my irritability was the worst. It helped me let off steam. - Samantha, 23
While studying, instead
of going for a smoke
break, I would hop on the
treadmill for 15 minutes or
take my dog for a walk. It
would take my mind off of
smoking and release any
stress. - Joey, 25
My worst habit was smoking
while driving. I replaced
cigarettes with a lollipop and
it helped with the hand to
mouth fixation. The lollipop
would last the whole drive
and by the time I got to
where I was going, I wouldn’t
have time for a cigarette.
- Jenn, 24
My girlfriend and I quit smoking together. We would encourage each other, but then it turned into a competition to see who could go the longest without smoking. - Pete, 28
Healthy Workplaces Fall 20156
Walk Yourself to Better Health at Work
Are you looking for ways to:
• Organize your thoughts between meetings or deadlines?• Increase positive feelings and thoughts?• Stimulate creative ideas?• Create positive connections with colleagues?• Manage some of your workday challenges in a healthy way!• Become healthier by building physical activity into your workday?
Walking may be your answer!
According to Dr. Mike Evans, the best thing you can do for your health is to walk/exercise for 30 minutes per day.
Why not build walking into your workday? Here’s how!
Keep it simple by:• walking during break • walking during your lunch • walking to your colleague’s desk
instead of emailing• walking up and down the stairs• walking during a walking meeting• parking your car further away
Imagine the benefits to your health and workplaceif you did this every day?
Check out the Walking Web page, the Walking is for Life booklet, and view Dr. Mike Evans’ video 23 and ½ hours at durham.ca/physicalactivity…after you have walked of course!
Healthy Workplaces Fall 20157
Teens and Prescription Pain Medication
One in eight students in grades 7-12 use prescription pain medication to get high. More than two thirds of these students say they got these drugs from home.
Why do they use prescription pain medication?• they think they are safer than street drugs• they are easier to get than street drugs• to get high• out of curiosity• they don’t understand the risks• to cope with stress and/or other bad feelings
Using prescription pain medication to get high is very dangerous and can lead to:• poorer school grades• higher risk taking• depression• addiction• overdose• regular use of alcohol, marijuana and tobacco
What can parents do?1. Talk early. Talk often. Talk with your teen about the dangers of using prescription pain medication. 2. Keep your medication locked up and out of sight.3. Never share your medication.4. Don’t save any unused medication … “just in case you may need it someday”. Instead take any unused medication to your local pharmacy for safe and free disposal.5. Spread the word. Ask your family and friends to put these tips into action in their homes.
75% of teens say their parents influence the
decisions they make.
Healthy Workplaces Fall 20158
Summer is Gone...
Summer months have come to an end and the weather is turning cooler. Enjoy the change of seasons but remember the sun’s ultraviolet (UV) rays can still be damaging. Even in light cloud, mist, and fog, up to 80% of the sun’s rays can pass through. Exposure to UV radiation is the main cause of skin damage and skin cancer. Long term UV ray exposure can also result in cataracts, premature aging, and a weakened immune system.
Healthy Workplaces Fall 20159
As you head outside this fall, make sure you protect yourself by following these sun safety tips:
• Wear a hat with a wide brim that protects your face, ears, and neck, or attach a neck flap to the back of hard hats.
• Use a broad spectrum sunscreen with an SPF of 30 or higher. Apply 20 minutes before going outdoors and reapply every 2 hours.
• Use a lip balm, stick, or gloss with an SPF of 30 or higher to protect lips from sun damage. (This will also keep your lips from chapping and peeling!)
• Wear sunglasses, or safety glasses, that have 100% protection from UV rays and are large enough to shield your eyes and surrounding areas from sun damage.
• Wear clothing that protects the skin from the sun such as a long-sleeved shirt and pants. Tightly woven fabrics offer the best protection. The closer the weave, the fewer ultraviolet rays (UVR) can pass through. Darker colour fabrics are the best choice because they will absorb more of the UV rays than lighter colours.
• Seek shade – if you are working outside seek shade whenever possible during breaks or lunches. If there is no shade, create your own.
• Limit the amount of time spent outdoors in the sun from 11:00 a.m. – 4:00 p.m. when able.
• Follow sun safety guidelines in your workplace.
For more sun safety information visit durham.ca/sunsafety.
Save the Skin You’re In! Take Care...Take Cover
But the Sun’s Not!
Healthy Workplaces Fall 201510
Oral diseases are preventable. There are four key ways to prevent oral diseases.
1. Good nutrition - Eating food and drinks that are low in sugar are good choices to help prevent tooth decay.
2. Oral hygiene - Everybody (school aged children and up) should brush with a ‘pea-sized’ amount of fluoridated toothpaste two times every day (in the morning and at night) for two minutes each time. Flossing daily is a must too!
3. Avoid all tobacco products - Smoking and spit tobacco are independent risk factors for gum disease and oral cancer.
4. Fluoride is another important factor in preventing tooth decay, whether it is naturally occurring, added to the communal water supply, found in toothpaste or applied by an oral health professional.
Did you Know?• Durham Region supports community water fluoridation as a safe, effective, and low cost way of preventing cavities for everyone in the community. • Fluoride helps to strengthen and protect tooth enamel.• Professionally applied topical fluorides are usually recommended by your oral health care provider during the years of tooth development and eruption (2-14 years of age).• Fluoride is especially important if you are an adult with dry mouth due to prescription medication.
For more information please call 905-723-1365 or 1-866-853-1326 or visit durham.ca/oralhealth
A Healthy Mouth and Teethare Important!
Healthy Workplaces Fall 201511
Sugar Shocker
Did you know that too many sugary drinks can lead to tooth decay, weight gain and obesity? Obesity can increase your risk for other health problems such as heart disease, high blood pressure and Type 2 diabetes.
To learn how much sugar is in a drink read the Nutrition Facts Table. On the label, the total amount of sugar is written in grams (4 grams equals 1 tsp of sugar). Choose drinks with the least amount of sugar.
Check out the sugar content in these popular drinks...
591 ml70 grams = 18 tsp
sugar
710 ml42 grams = 11 tsp
sugar
473ml57 grams = 14 tsp
sugar
*sugar content of drinks are approximate values and may vary based on brand
450 ml42 grams = 11 tsp
sugar
Now consider this:
750 ml of water0 grams = 0 tsp sugar
Isn’t the choice obvious?Quench your thirst with water first!
For more information on healthy eating visit durham.ca/healthyeating or check us out on Pinterest! www.pinterest.com/DRHealthDept
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Healthy Workplaces Fall 201512
Creating Healthy Routines for You and Your Family
Fall is the perfect time to get your child ready to learn as they start their new school year.As a parent/caregiver one of the key things you can do to support this is to have a happy and healthy bedtime routine, one which works for both the parent and the child.
Do you know how much sleep your family needs?
• Children 3-5 years old need 10 -12 hours • Children 5- 10 years old need 10 -11 hours• Children 11- 17 years old need 8-10 hours• Adults should get 7-9 hours of sleep per night
Try these tips to help create a happy bedtime routine with your children:
• Limit foods or drinks that may make it more difficult for your child to sleep (e.g. those high in sugar and caffeine).• Try to give your child notice when bedtime is coming up.• Try to use the time before bed to do a calming activity (e.g. reading or listening to soft music).• Tuck your child into bed to help him/her feel secure.
For more information on child health call Durham Health Connection Line 905-666-6241 or 1-800-841-2729 or visit durham.ca
Healthy Workplaces Fall 201513
Tracking Your Child’s Growth and Development
As children grow older, they continue to learn new things. For example, by 18 months, a child is able to say twenty or more words clearly. This is called a ‘developmental milestone’.
One simple way to check that your child is meeting their developmental milestones is to use a series of age specific checklists called Nipissing District Developmental Screen (NDDS). These easy-to-use checklists are available online and free of charge to all Ontario residents. If you register your child with endds.ca (see below) you will be provided with the NDDS for your child’s current age, activities to encourage their development and email reminders of when to complete the next NDDS.
The NDDS asks questions that can be answered with a simple ‘yes’ or ‘no’. ‘Yes’ responses show your child is meeting that developmental milestone. ‘No’ responses show areas that may need extra help and discussion with your child’s primary health care provider.
The NDDS is available in five languages (Chinese, English, French, Spanish, and Vietnamese) and covers ages one month to six years.
For more information on healthy child development call Durham Health Connection Line 905-666-6241 or 1-800-841-2729 or visit durham.ca
Healthy Workplaces Fall 201514
Don’t Let the Fall Leaves Bring You Down
With the fall season fast approaching there will be more and more leaves on the ground. Leaves under foot can lead to a slip or a fall... Watch out!
Did you know? Falls are the leading cause of injury related emergency room visits and hospitalization for adults 20-59 years old.
Stay safe this season by checking your environment inside and outside. Look for fall risks including loose floor mats or area rugs, clutter, pets, uneven surfaces and surfaces that are slippery due to leaves, snow and ice.
For more information on preventing injuries call Durham Health Connection Line 905-666-6241 or 1-800-841-2729 or visit durham.ca
Healthy Workplaces Fall 201515
Slow Cooker Squash Couscous
We’re on Pinterest!Scrambling for supper at the end of a busy day? Out of ideas for how to include veggies in your meals? Our Healthy Eating – Durham Region Health Department Pinterest page has lots of #HealthyEating information including tips, recipes and resources. Check us out today!www.pinterest.com/DRHealthDept
Ingredients
1 butternut squash (about 1 ½ lbs/750g) 1
3 cups cooked or rinsed drained canned chickpeas 750 ml
2 cups chopped yellow summer squash or zucchini 500 ml
½ cup thinly sliced onion 125 ml
½ cup raisins 125 ml
2 tbsp granulated sugar 30 ml
2 tsp ground ginger 10 ml
½ tsp ground turmeric 2 ml
½ tsp freshly ground black pepper 2 ml
4 cups reduced-sodium vegetable broth 1 L
2 tbsp non-hydrogenated margarine 30 ml
1 cup couscous 250 ml
¼ cup coarsely chopped fresh parsley 0 ml6
Slow CookerSquash Couscous
1. Peel butternut squash and cut the flesh into 1-inch (2.5cm) cubes; you should have 4 to 5cups (1 to 1.25 L) cubed squash.
2. In slow cooker stoneware, combine butternut squash, chickpeas, summer squash, onion,raisins, sugar, ginger, turmeric, pepper, broth and margarine. Cover and cook on Low for4 to 5 hours or until vegetables are tender.
3. Uncover, increase heat to High and cook for 15 minutes or until liquid is reduced slightly.Using a slotted spoon, remove vegetable m to a large bowl. Cover and keep warm.ixture
4. Place couscous in a large bowl and pour in 1 cup (250ml) of the hot broth from the slowcooker. Cover with plastic wrap and let stand for 5 to 10 minutes or until couscous isplumped. Fluff with a fork.
5. Spoon vegetable mixture over couscous and ladle the remaining broth over top. Sprinklewith parsley.
Reprinted with permission courtesy of Dietitians of Canada. ©2011 Cook! Dietitians of Canada. All rights reserved. http://www.dietitians.caReprinted with permission courtesy of Dietitians of Canada. ©2011 Cook! Dietitians of Canada. All rights reserved. http://www.dietitians.ca
~ Makes 10 servings
Calories 230; Fat 3.8g;
Saturated fat 0.5g; sodium
346mg (14%DV);
Carbohydrate 44g; Fibre 5g
(20% DV); Protein 8g;
Calcium 65mg (6% DV); Iron
2.4mg (17% DV)
For more information on any article in this newsletter or to speak to a public health nurse, contact Durham Health Connection Line at 905-666-6241 or toll free at 1-800-841-2729, Monday to Friday, 9:00am-6:00pm
DURHAMREGION
HEALTH
EPARTMENTD
durham.ca/workplace
If you require this information in an accessible format, contact 1-800-841-2729.
Aug. 2015
