Wellness Newsletter Fall2012

7/31/2019 Wellness Newsletter Fall2012

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TENSION IS WHO YOU THIK YOU SHOULD BE.RELAXATIN IS WHO YOU ARE.CHINESE PROVERB DE

THE

WELLNESS NEWSLETTER


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VOLUME 4, ISSUE 4 Page 2

Breast Cancer Awareness Month

Decrease the fat in your dietMaintain a healthy weight

Stay active

Consume alcohol in moderation

Maintain your OBGYN visits accordingly

For more information please visit: health.nytimes.com/health/guides/disease/breast-cancer/overview.html

October is the National Breast Cancer

Awareness month reminding us notonly of the lives this disease hastouched , but also keeping us informedof the preventative measures thatshould be taken in the hopes of a brightfuture. Knowledge is power and under-standing the signs and symptoms arethe very first keys to success if everchallenged in this battle. Although theearly stages of breast cancer does notalways show symptoms, it is still bene-ficial for one to conduct a monthly self breast examination. Many factors mayplay a role of one being diagnosed withthis disease such as: family history,genes, age, gender, hormonal replace-ment therapy etc. However, there arefew simple steps of action that can betaken to lower your risk factor.


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Page 3Volume 4, Issue 4 Restless Legs Syndrome (RLS)

Causes, Symptoms, Treatments and More Article Link: http://www.webmd.com/brain/restless-legs-syndrome/restless-legs-syndrome-rls

Restless legs syndrome (RLS) is a disorder of the part of thenervous system that affects the legs and causes an urge to movethem. Because it usually interferes with sleep, it also is consid-ered a sleep disorder.

Symptoms of Restless Legs SyndromePeople with restless legs syndrome have uncomfortable sensa-tions in their legs (and sometimes arms or other parts of thebody) and an irresistible urge to move their legs to relieve thesensations. The sensations are difficult to describe: they are anuncomfortable, itchy, pins and needles, or creepy crawly feeling in the legs. The sensations are usually worse at rest, es-pecially when lying or sitting. The sensations can lead to sleepdeprivation and stress.

The severity of RLS symptoms ranges from mild to intolerable.Symptoms can come and go and severity can also vary. Thesymptoms are generally worse in the evening and at night andless severe in the morning. For some people, symptoms maycause severe nightly sleep disruption that can significantly impaira persons quality of life.

Who Gets Restless Legs SyndromeRestless legs syndrome may affect up to 10% of the U.S. popu-lation. It affects both sexes but is more common in women andmay begin at any age, even in young children. Most people whoare affected severely are middle-aged or older.

RLS is often unrecognized or misdiagnosed. In many people it isnot diagnosed until 10 to 20 years after symptoms begin. Oncecorrectly diagnosed, RLS can often be treated successfully.

Causes of Restless Legs SyndromeIn most cases, doctors do not know the cause of restless legsyndrome; however, they suspect that genes play a role. Abouthalf of people with RLS also have a family member with the con-dition.

Other factors associated with the development or wors-ening of restless legs syndrome include:

Chronic diseases:Certain chronic diseases and medical conditions, including irondeficiency, Parkinsons disease, kidney failure, diabetes, and

peripheral neuropathy often include symptoms of RLS. Treatingthese conditions often gives some relief from restless legs symp-toms.

Medications:Some types of medications, including anti-nausea drugs, antipsy-chotic drugs, some antidepressants, and cold and allergy medica-tions containing antihistamines may worsen symptoms.

Pregnancy:

Some women experience RLS during pregnancy, especially in thelast trimester. Symptoms usually go away within a month afterdelivery.

Other factors, including alcohol use and sleep deprivation, maytrigger symptoms or make them worse. Improving sleep or elimi-nating alcohol use in these cases may relieve symptoms.

Diagnosis of Restless Legs SyndromeThere is no medical test to diagnose restless legs syndrome;however, doctors may use blood tests and other exams to ruleout other conditions. The diagnosis of restless legs syndrome isbased on a patients symptoms and answers to questions con-cerning family history of similar symptoms, medication use, thepresence of other symptoms or medical conditions, or problemswith daytime sleepiness.

Can Restless Legs Syndrome Develop Into SomethingMore Serious

Most people with restless legs syndrome have the "idiopathic"form -- meaning there's no known cause. Consequently, there isno risk of RLS progressing to more serious conditions, such asParkinson's disease.

Restless legs syndrome can also be caused by medical conditions

or diseases (such as iron deficiency, diabetes, or kidney disease).If untreated, these medical conditions can cause serious healthproblems as well as worsen the symptoms of restless legs syn-drome.

How Can I Get a Good Night's Sleep Despite RestlessLegs Syndrome?

Experts agree that simply changing behavior can often help yousleep better with restless legs syndrome. For those with mild tomoderate restless legs syndrome, these steps could reduce orprevent symptoms:

Reduce caffeine intakeCut down on alcohol

Stop smoking, or at least cut back Maintain a regular sleep pattern & good sleep habitsExercise regularly, but moderately

(heavy exercise can worsen symptoms)Hot baths or heating pads or ice packs applied to the legs
http://www.webmd.com/brain/restless-legs-syndrome/restless-legs-syndrome-rlshttp://www.webmd.com/brain/restless-legs-syndrome/restless-legs-syndrome-rlshttp://www.webmd.com/brain/restless-legs-syndrome/restless-legs-syndrome-rlshttp://www.webmd.com/brain/restless-legs-syndrome/restless-legs-syndrome-rlshttp://www.webmd.com/brain/restless-legs-syndrome/restless-legs-syndrome-rls


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By Bailey Shiffler Special to The Baltimore Sun

Back to school can also mean back to germs, breaks, sprains, and concussions.

While most of us know kids need a good nights sleep and a good breakfast, just how do experts define good? Andwhat other basics should parents put onto their checklist?

Here are a dozen health rules to help you help your kids better prevent schoolhouse maladies.

1. Recipe for a bad day . Its easy to pop your late -waking, picky eater in the car with a box of dry cereal or atoasted plain bagel for the drive to school. But the number 1 thing that will keep your children alert all day is ensuringthat they have something healthful to eat in the morning, says Diana Sugiuchi, Nutritionist and owner of Nourish Fam-ily Nutrition. She suggests packing kids with protein, like eggs, milk or yogurt, and a complex carbohydrate, like awhole grain or fruit. The kinds of foods that you choose will make a big difference in the ability to concentrate andenergy levels, she says. Simple carbohydrates, like sugary cereals, fruit juice and white bread, wont keep kids feelingfull for long, while the protein and complex carbs will increase energy and focus. Make that bagel whole grain and topit with peanut butter for an easy buy smarter start.

2. Get the 411 on shots . Dr. Virginia Keane, Associate Professor of Pediatrics at the University of Maryland School of Medicine, says the first step to having a healthy school year is making sure your child is up to date on his or her vac-cines. All of these infections are still around, so your child is susceptible without being vaccinated, she says. Marylandstudents are required to be vaccinated against Diphtheria, tetanus and Pertussis, Polio, Hepatitis B, Measles, Mumps,Rubella and Varicella. Children under 7 years old are required to have four doses of the DTP/DTaP vaccination, whilechildren older than 7 are required to have three doses of Tetanus and Diphtheria containing DTP, DTaP, Tdap, DT orTd. Also, students younger than 13 are required to have one dose of Chickenpox vaccine, while two doses are requiredfor previously unvaccinated students 13 or older. Be sure to check with the school for any particular requirements itmight have.

3. Flu vaccines are not just for the old and infirm . The flu vaccine is not a 100 percent guarantee that your fam-ily with stay flu-free, but it will cut your chances, Keane says. Most schools offer vaccinations; check with your pediatri-

cian for other locations. There are needle-free versions for children who fear shots.

4. Obsessive-compulsive is ok with hand-washing . Encourage children to wash their hands: after they use therestroom, before they eat lunch, after recess, after they cough or sneeze frequent hand-washing is a great way toprevent illness. Keane also suggests wiping down elementary school childrens desks with cleaning wipes once a week.(buy a big box for the teacher to keep the whole classroom on the same germ-free page.)

5. Just add water . Sugiuchi suggests sending your children to class with a refillable water bottle. Being well hy-drated during the day makes a big difference in energy and the way they feel, she says.

6. Sports drinks are not always a winning option . While sports and energy drinks are popular with children, plainold water is the best option. Meredith Harter, Clinical Dietitian at the Johns Hopkins Childrens Center, says a sportsdrink every now and then perhaps during a vigorous sporting event is ok, but in general water is the way to go. Ac-cording to the American Council on Exercise, children and adults should drink 17 to 20 ounces of water two to threehours before the start of exercise, eight ounces of fluid 20 to 30 minutes before exercise or during warm-up, seven to10 ounces of fluid every10 to 20 minutes during exercise and an additional eight ounces of fluid within 30 minutes af-ter exercising. Harter says milk and water should be the staple liquids in childrens diets. Most juices, fruit punches orsodas are mostly just calories, she says. The 150 calorie soda could have been a mini bag of popcorn that will bemore satisfying. For kids who think water is boring, Harter suggests looking to fruit -infused flavored waters, and astudy published in General Dentistry by researchers at the School of Dental Medicine at Southern Illinois Universitysuggest that the high-acid levels found in energy and sports drinks can erode tooth enamel.

The New School (health ) Rules


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Page 5VOLUME 4, ISSUE 4

7. Talk to your kid about bullying and keep talking. Mental health is just as important as physical health.Keane advises sitting down regularly with your children to make sure they are not victims or proponents of bullying,and also that they and their friends have healthy relationships. Just have a non -judgmental conversation to saythat this happens when kids get together, Keane said, you want to make sure theyre not doing it to someoneelse, and if its happening to them that they tell you so you can make it stop.

8. Protecting your kids noggin . In July, the Maryland State Board of Education added new requirements andregulations for schools to help protect student athletes from brain injury. By the end of this month, each localschool system will have trained coaches in concussion symptoms, risk and management to better educate them onwhen athletes should be removed from play. Schools will also be required to implement policies that ensure thatstudents and their parents receive information about the nature and risk of concussions. Keane suggests that par-ents pay close attention to these new measures, possibly scheduling or attending a group meeting with their chil-dren and coaches to talk about risk. If kids are going to participate in contact sports, they should probably have ameeting with coaches to talk about hydration, head injuries and injuries on the field, she says. Its important forparents to know how staff will handle injuries and how parents will be contacted.

9. Dont be a part of a failure to communicate . Even if your child has his or her diabetes regimen under con-trol, its important for the school nurse and teachers to know what to do in case of an emergency, Keane says.Leave extra asthma medicine with the nurse, or if your child has severe allergies, make sure he or she carries anEpiPen.

10. Keep them home or send them to school? While some keep kids with the sniffles home to prevent spread-ing germs, Keane says thats too late. Usually, three days before the cold you have been shedding the virus, so bythe time you have a sore throat and a cough, youve already spread that to the classroom, Keane said. So stayinghome for minor symptoms is pointless. Dont let your kid miss out on learning. But Keane says children shouldnever be at school if theyre running a fever, and they should go 24 hours without one before they are allowed togo back.

11. Have them get a move on . The American college of Sports Medicine released results of a University of Romestudy in March that found adding physical activity into the school day helps children concentrate on their academicwork. Even if your children arent interested in sports, consider encouraging them to add a block of physical activity

to their school schedule. According to the Physical Activity Guidelines for Americans published by the U.S. Depart-ment of Health and Human Services, children 6 to 17 years old should be getting one hour or more of physical ac-tivity every day. Three days a week, they should be participating in a vigorous activity. They should also do muscle-strengthening and bone-strengthening activities three days a week. In children in this age group, health benefits of physical activity include improved bone health, reduced symptoms of anxiety and depression, and improved cardio-respiratory endurance and muscular fitness.

12. Sleep, perchance to dream . Keane suggests taking TVs and computers out of bedrooms at night and allow-ing only quiet activities before bed, like reading or drawing. The Centers for Disease control and Prevention hascome up with the following guidelines for how much sleep your child should get each night:

a. 3-5 years: 11-13 hours b. 5-10 years: 10-11 hours

c. 10-17 years: 8.5-9.5 ou rs


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Page 8Volume 4, Issue 4 Safe Use of Lawn Chemicals

Fall is the season that many homeowners prepare their lawn to have a lush turf thefollowing spring. There are several chemical products on the market today that cangive you a beautiful lawn; however minimizing the dangers inherent with these chemi-cals such as herbicides, pesticides, and fertilizers requires a little research and plan-ning. Over 70 million tons of fertilizers and pesticides are used on residentiallawns and gardens each year! Whether you are applying these products yourself or hiring a professional lawn care service, the chemicals in these products can be ex-tremely hazardous, especially to children and pets. According to the National SafetyCouncil, every year approximately 30 children are killed and another 80,000 aretreated in the E.R. as a result of an unintentional poisoning from household products,including lawn chemicals. The most effective way to reduce the risks is to use non-chemical lawn care methods

Fall is the perfect time to aerate your lawn. Aerating cre-ates openings in the soil for air, water, and fertilizer and cancontrol thatch build-up.

Prune back trees and shrubs to allow air to circulate over your lawn.

Feed your soil by raking in an inch of compost into your lawn each spring and fall.

Re-seed your lawn in the fall with native grasses. Thick turf can prevent weeds from taking hold in the spring. After seeding, water the lawn lightly and frequently. Some areasin your yard may not be right for growing grass; consider growing native plants in these spots.

Mow lower and less often. In the fall set your mower bladeslower because shorter grass blades allow the grass to con-centrate its nutrients on root growth. Careful not to cut tooshort! Do not mow more than 1/3 the height of the vegeta-tion each mowing. As fall progresses and the grass goesdormant you can mow less often.

Let those clippings lie. Leave the grass clippings on thelawn. They do not cause thatch to build up and they pro-vide nitrogen and reduce the amount of fertilizer needed by. As an added bonus it is less bagged grass going intothe waste stream.

While most plants will go dormant in the winter, the chemi-cals that you may use on your lawn will remain active. Usefertilizers, pesticides, and herbicides responsibly.

Read the label before you buy any lawn care product.Make sure that it applies to the type of grass/weed that youhave and try to get the least toxic product available. Thereare several organic slow-release fertilizers available at your local garden store.

According to the U.S. National Wildlife Federation

Less is more . Know how much area you need to treat andthen buy only what you need. Not only will it save youmoney in the long run but you will not have to worry aboutthe headache of storing and disposing of these hazardouschemicals.

Prepare the area before applying any lawn chemical. Re-move all children, pets, and their toys from the area andkeep them away until the area is dry or for however long thelabel on the product states.

Do not spray outdoors on windy or rainy days. Try to keepthe spray from reaching vegetable gardens, pools, or theneighbors yards.

Pets and children, by nature, may be exposed to lawn careproducts even after they have dried completely. Childrencan be extremely sensitive to the health risks associated withfertilizers, herbicides and pesticides. They often play directlyon the lawn and tend to put objects in their mouths. Lawnchemicals can enter the body through the mouth, nose,eyes, and skin.

Ideas for leftover lawn chemicals:

Plan ahead. Try to only purchase what is needed to mini-mize the amount of leftovers. You can always purchasemore later if needed.

Offer leftover product to a neighbor or friend for their lawn.Better yet, set up a community swap forum among severalneighbors through a community bulletin board or newsletter.This allows better use of the chemicals and keeps the ex-cess out of the waste stream and the environment.

Store leftover lawn chemicals in their original containers in asecure, dry, well- ventilated area away from childrens reach.Protect from extreme temperatures that could cause the con-tainer to rust, burst, or swell. Do not throw into your household trash. These types of chemicals have specificdisposal requirements that are spelled out on the packagelabel. Please store the items until the next Household Haz-

ardous Waste Collection Event held every spring and fall atthe Harford Waste Disposal Center.

Empty plastic and glass containers that held these chemicalscan be rinsed three times, wrapped in newspaper and placedin your trash. For more information about disposal of theseproducts or collection events call Harford Countys Bureau of Solid Waste Management at 410-638-3637.


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Page 9Volume 4, Issue 4


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Published by

Harford County GovernmentIn Conjunction with

Harford County Public Library

Wellness CommitteeRobert Bailey-Fitness

Carole Boniface

Alycia Hyre-Disease Awareness

Erik Ketelsen-Safety

Sue Mahone Stress Management

Tamara Simmons-Nutrition

Questions or Comments:

[email protected]


Congratulations ! JUMP START PARTICIPANTS Well done to those who have completed the six week Jump Start program. This wasan informative program designed to assist employees in their efforts to achieve a life-style of wellbeing. We do believe it was a great experience leaving each participantwith a different outlook towards their health, eating habits, and fitness approach. Eachstep taken is one step closer to the desired end result .

Wellness Contest Health Risk Assessments

As a reminder, for those who have yet to complete an HRA that it is another opportunity for you to gainan additional entry to possibly win three months of no health insurance deductions. These assess-

ments once completed will provide information outlining possible health risk. Please visitwww.carefirst.com to register under My account for the application. To be eligible please complete by,October 19, 2012.

Next Lunch Learn ...

Wednesday, October 10, 2012 Tuesday, October 23, 2012

Topic: Ergonomics Topic: Knitting Stress Relief

Host: Martha Valentine Host: Harford County Government

Things to Remember

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Wellness Newsletter Fall2012

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