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Your Workplace Wellness Newsletter
First Quarter - Samaritan's Purse
Brethren, I do not count myself to have apprehended; but one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, I press toward the goal for the prize of the upward call of God in Christ Jesus.
Philippians 3:13-14 New King James Version (NKJV)
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How to Set and Keep Health Goals
Colder temperatures and frequent holiday gatherings that revolve around food make it easy to let your fitness goals slip. In fact, the average American adult gains 8 pounds between Thanksgiving and New Year’s Day. Research shows that just 30 minutes of moderate activity per day can bring a ton of health benefits.
Take some time to review and reboot your fitness goals for 2024. Here are some tips to help get you started:
- Make a plan to start or maintain an exercise routine. Exercise can feel too hard for some people, especially if you work long hours, are recovering from an injury, or haven’t been active for a long while. Exercising doesn’t mean you have to run a marathon. It’s really just about moving your body.
Find activities you enjoy to get your body moving and your heart pumping. Some examples are gardening, swimming and playing basketball or a racquet sport.
Aim for at least 30 minutes of exercise each day. If that doesn’t seem doable, remember that smaller bursts of activity count.
- Find ways to get outside in nature. The winter months can leave many of us feeling pretty down. Taking a brief walk in the fresh air is an easy way to boost your mood and help you feel more focused at work.
- Pick up a new hobby that gets your body moving. Try something you haven’t done before—pickleball, cycling, barre, a stretching routine, aerobics class, or water aerobics. Look into activities or classes offered through your workplace, gym, and the local parks and recreation department. You can also research online workout programs. Starting a new activity can keep your exercise routine fun and help you make new friends too.
- Hold yourself accountable. Set realistic goals and keep a log of the exercises you’ve done each day. Write down the main reason(s) you want to be more active. Post this list somewhere you can see it to stay motivated.
- Add more steps to your day. Simply walking more is one of the best ways to sneak in more exercise and improve your health. Park at the far end of the parking lot or take the stairs instead of the elevator.
If you have any health conditions or injuries, check with your health care team before starting new activities.
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6 Tips to Prevent a Heart Attack
Heart disease is the leading cause of death for both women and men in the United States. However, as many as 8 out of 10 heart attacks and strokes could be prevented through healthy lifestyle choices.
To protect your heart, follow these six tips:
- Know your numbers. Discuss heart health with your health care team, including what you can do to keep heart disease and possible strokes at bay.
Find out how often you should have your blood pressure, cholesterol and blood sugar checked. Be sure to record these numbers in some way so that you can try to keep them within a healthy range or at a target goal. If you are 40 or older, there are calculators that your health care team can use to gauge your risk of developing heart disease or having a heart attack or stroke in the next 10 years.
Knowing your blood pressure, blood cholesterol and blood sugar levels, can provide a view of your overall heart health. Be sure to talk with your heath care team about your family history of heart disease and strokes as well.
- Get moving. Staying physically active is one of the best ways to protect against heart disease. Regular exercise helps lower cholesterol, blood pressure and blood sugar. You’ll also find that it will boost your mood and energy levels.
Experts recommend getting 30 minutes of moderate-intensity exercise about 5 days a week. Some examples are going for a brisk walk, swimming, cycling or taking a fitness class. This may help to lower your risk of heart disease, stroke, and many other diseases. Even if you already have heart disease, exercise is one of the best ways to strengthen your heart and help manage other risk factors.
- Add more color to your plate. Eating a variety of fresh fruits and vegetables can help keep your blood pressure low and reduce the chance that you will develop heart disease, strokes, and many cancers. Whole grains, fish, nuts and seeds are also heart-healthy choices.
Try to stay away from processed foods as well, especially those with added sodium and sugar.
- Make sleep a priority. Studies show that adults who report getting the recommended amount of sleep each night are less likely to show signs of heart disease. Adults need 7 to 8 hours of shut-eye per night. Set yourself up for quality sleep by creating a technology-free sleep space and keeping your bedroom dark and on the cooler side.
- Get to a healthy weight. Carrying extra weight, especially around your belly, is hard on the heart. It can also increase your risk for diabetes. For people carrying extra weight, research suggests that losing just 7 to 10% of your starting weight can make a big difference to reduce your risk for heart disease.
- Learn CPR and where to find an automated external defibrillator (AED) if one is needed. CPR and AEDs can save lives but only if people know how to correctly use them.
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What is heart disease?
There are many different types of heart disease. Coronary artery disease or CAD is the most common heart disease. It happens when the arteries that supply blood to the heart become narrow or blocked. This makes it hard for blood to flow freely and can lead to a heart attack. There are a few main reasons for this buildup of plaque in the arteries, including:
- High blood pressure
- High cholesterol
- Smoking
- Diabetes, or having too much sugar in the blood
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Don’t Delay a Colonoscopy After Abnormal Home Test Results
Taking an at-home screening test for colon cancer might seem like an easy way to protect yourself. However, a study shows that what you do with the results is what really matters.
Waiting a year or more to get a colonoscopy after an abnormal at-home blood stool screening increases the chances of colorectal cancer and death, according to a study published in the journal Gastroenterology.
Researchers found that patients who waited more than 13 months to have a colonoscopy after an abnormal stool blood test were up to 1.3 times more likely to have colorectal cancer than those who had a colonoscopy three months after the abnormal at-home test.
Patients who delayed a colonoscopy by 16 months or more were 1.7 times more likely to be diagnosed with an advanced stage of cancer. Researchers also found the risk of colorectal cancer-related death increased by up to 1.5 times in patients who delayed their colonoscopy by more than 19 months.
Colorectal cancer is the third most common cancer among men and women in the United States. However, in its earliest stage, it is not only easily diagnosed, but highly treatable. A screening colonoscopy can prevent cancer by identifying pre-cancerous polyps to be removed or detecting the cancer at an early, treatable stage.
Screening tests such as the fecal immunochemical test (FIT) or the fecal occult blood test (FOBT) look for hidden blood in the stool. Depending on the test, they must be performed every one to three years with regular results. Abnormal results mean the patient must follow up the at-home test with a colonoscopy.
Screening colonoscopies are recommended for men and women between the ages of 50 and 75, with those who have certain risk factors such as a family history of colorectal cancer being eligible as young as 45. The key is to get screened early because at the end of the day, colon cancer is preventable.
Adapted with permission from Advocate Health Care and Aurora Health Care. Dahlstrom, K. (2023). Don’t delay a colonoscopy after abnormal results on this test. health enews. ahchealthenews.com
References: Gastroenterology 2021;160:1997–2005
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Wellness Committee Event Reminders
Special Events
Wellness Fairs (save-the-date):
Boone: April 17, 2024
N. Wilkes: May 2, 2024
Spring Invision Diagnostics Mobile Mammography
(held during the Wellness Fairs)
Boone: April 17, 2024
N. Wilkes: May 2, 2024
Blood Drive:
Boone: March 15, 12:30 - 4:30 p.m.
N. Wilkes: March 28, 12:30 - 4:30 p.m.
Physical/Nutrition
Wilmington Marathon Feb 24
Financial
SmartDollar FREE Sessions
- Budgeting Tips and Tricks Feb6
- How to Combat Emotional Spending Feb 20
Visit: smartdollar.com/start
Keyword: sp3318
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