Wednesday, May 4, 2016

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National Employee Health & Fitness Month



Quick Links To Articles
doctor_patient.jpg
Dengue Fever, Chronic Disease, & Exercise is Medicine

This past December my husband and I vacationed in beautiful Puerto Rico. Unfortunately, I became quite sick about a week after we returned home. I did not see mosquitoes, but I did see insects that looked like gnats, and had several bites.The mosquitoes that carry Dengue, Chikungunya, and Zika virus (aedes aegypti & aedes albopictus) are much smaller than Minnesota mosquitoes.

I was extremely sick for 3 weeks and was finally diagnosed with dengue fever by a blood test. I had high fevers, severe muscle cramps, bone pain, nausea, fatigue, and was hospitalized with dehydration. The virus also affected me neurologically by attacking spinal nerves and core muscles. I could not lift anything, had a difficult time walking and climbing stairs, and if my back was not supported when sitting, I would simply fall backward. 

Being on bed-rest causes significant muscle atrophy, and experiencing it firsthand is quite disturbing! When I first started moving after bed rest, I felt like I weighed 1,000 pounds. I had worked in the fitness industry for years, exercised regularly, and even taught fitness classes throughout pregnancies, so I had never experienced muscle loss before. Muscle loss gave me a glimpse of what it might be like to be 90 years old and have lost 30-40 pounds of muscle over the years. Not being able to do daily activities is very limiting. We start losing muscle around age 30, and can lose up to one pound of muscle per year if we don't do strength training to build and maintain it.

Dengue Fever taught me that exercise is truly medicine! I am still working to regain strength, coordination, and balance. It is difficult to start at such a weak point, but also amazing to see how fast our bodies can build muscle. When I'm in pain, I need to get moving. I don't desire to exercise right now, but as soon as I get through the initial discomfort, I feel much better than I did to begin with. Exercise is often better than medication at relieving pain and stiffness!

hands_holding_hope.jpg
If you have a chronic disease, you may not realize that most major diseases have a generalized exercise prescription to help improve treatment results. This exercise prescription is individualized to meet the patient's health status and therapy needs. Most physicians get very little training about exercise, so it is often overlooked in treatment plans. There have been numerous research studies showing that exercise is as effective, or more effective, than medication in improving symptoms for many diseases! Depression, high blood pressure, dyslipidemia, diabetes, autoimmune diseases, fibromyalgia, osteoporosis, heart disease, cancer etc. have all been shown to have greater treatment success with exercise. Of course, you should keep taking your prescribed medications, but understand that exercise may greatly improve your prognosis! It is best to talk to your doctor to seek the right exercise professional such as a physical therapist, exercise physiologist, occupational therapist, or athletic trainer to get an exercise prescription to meet your needs. Keep in mind personal trainers (not to be confused with athletic trainers) often do not have degrees in exercise science, and may not be the best choice when dealing with disease or injury.

If you are blessed to be healthy, but you do not exercise, it is time to think about the many diseases caused by being sedentary. Inactivity is our greatest health risk currently because it contributes to heart disease, type 2 diabetes, obesity, high cholesterol, high blood pressure, osteoporosis, muscle loss, poor sleep, depression, and is even related to some cancers. We are made to move, and our bodies cannot function properly if we do not move enough.

Finally, everyone is aging. If you get the privilege of growing old, you do not have to be old and weak! Muscle loss can be greatly reduced with strength training as you age. The human body has the amazing ability to build muscle throughout life. You could be 100 years old and still build muscle!

I have learned that exercise is medicine, and a more gentle approach to fitness is sometimes necessary. It is difficult to put personal health at the top of the priority list, but making time to be good to yourself through exercise, wise food choices, adequate sleep, prayer, relaxation, and enjoyment of life will definitely pay off in improving total quality of life.

Note: If you travel anyplace tropical or subtropical, wear mosquito repellent (even if you don't see mosquitoes)! The mosquitoes that carry Dengue Fever, Chikungunya & Zika virus are tiny, and they like daytime hours and indoor spaces.  Tropical viruses can be debilitating and have long lasting effects! Approximately 400 million people get Dengue Fever every year. It may be uncommon in the United States, but it is very common in many popular vacation destinations. Check the CDC link below before you travel to get information about current outbreaks of these diseases. 


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Jennifer Widstrom
MS Ex Phys
Wellness Programmer
Please Help Improve WellU! 
 (Survey takes approximately 5 minutes)

How Can WellU Improve?
Has WellU Improved Your Overall Health?
(link for survey will also arrive via weekly emails, & is on the blog)

Questions? Email wellu@css.edu
Nutrition Bites
MyPlate 10 tips for eating out:
strawberry_salad.jpg
 
  1. Consider your drink
    Choose water, fat-free or low-fat milk, unsweetened tea, and other drinks without added sugars to complement your meal. 
     
  2. Savor a salad 
    Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Ask for dressing on the side and use a small amount of it. 
     
  3. Share a main dish
    Divide a main entree between family and friends. Ask for small plates for everyone at the table.
     
  4. Select from the sides
    Order a side dish or an appetizer-sized portion instead of a regular entree. They're usually served on smaller plates and in smaller amounts. 
     
  5. Pack your snack 
    Pack fruit, sliced vegetables, low-fat string cheese, or unsalted nuts to eat during road trips or long commutes. No need to stop for other food when these snacks are ready-to-eat.
     
  6. Fill your plate with vegetables and fruit 
    Stir-fries, kabobs, or vegetarian menu items usually have more vegetables. Select fruits as a side dish or dessert.
     
  7. Compare the calories, fat, and sodium 
    Many menus now include nutrition information. Look for items that are lower in calories, saturated fat, and sodium. Check with your server if you don't see them on the menu. For more information, check the Food and Drug Administration's (FDA) website.
     
  8. Pass on the buffet
    Have an item from the menu and avoid the "all-you-can-eat" buffet. Steamed, grilled, or broiled dishes have fewer calories than foods that are fried in oil or cooked in butter.
     
  9. Get your whole grains
    Request 100% whole-wheat breads, rolls, and pasta when choosing sandwiches, burgers, or main dishes. 
     
  10. Quit the "clean your plate" club 
    Decide to save some for another meal. Take leftovers home in a container and chill in the refrigerator right away.
Article content from: USDA's Center for Nutrition Policy and Promotion
Fitness Focus
Strength Training For Beginners

Yoga For Beginners
A Little Goes A Long Way: Yoga With Adriene
A Little Goes A Long Way: Yoga With Adriene
Note: Try the exercises in this video at your own risk.
Questions?Email WellU@css.edu
Take Advantage of Your Health Benefits!

Enrolled in HealthPartners' insurance?
Take advantage of Virtuwell: 3 free online health visits per year. 

Employee Assistance Program (EAP): For All Employees!
Free Counseling Services: hpeap.com, or call 866-326-7194.

Simply log in through cor and click on the  
employee tab. Next, click on the 
 
red links button on the left for Employee Assistance Program and HealthPartners' links. Set up your healthpartners' account on the healthpartners' website.

Sunday, May 1, 2016

Cognitive Behavioral Therapy (CBT) Can Work For You

Cognitive Behavioral Therapy (CBT) Can Work For You
 
A quick perusal of a social media news feed will show you that people seem to really like to read empowering and inspiring quotes about life. However, how much do people really take those messages to heart? Changing your mood requires more than just reading a positive quote. Cognitive Behavioral Therapy (CBT) is a meaningful and effective way to manage anxiety symptoms and other mental health conditions.

CBT focuses on negative thought processes and encourages you to question and replace those thoughts. Most of the work has to be done by the client under the advice of a clinician. Just as with physical therapy, the clinician can only advise what should be done, he or she can't do it for you.

While different therapists may give slightly different ideas on to how to proceed with CBT, it usually requires the patient to pay close attention to different thoughts and how to redirect those thoughts. If you want to check out your own mental health symptoms, visit 

http://www.css.edu/student-affairs/student-center-for-health-and-well-being/counseling/personal-health-screening.html.
 

Monday, April 25, 2016

MyPlate 10 tips for eating out:
strawberry_salad.jpg
 
  1. Consider your drink
    Choose water, fat-free or low-fat milk, unsweetened tea, and other drinks without added sugars to complement your meal. 
     
  2. Savor a salad 
    Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Ask for dressing on the side and use a small amount of it. 
     
  3. Share a main dish
    Divide a main entree between family and friends. Ask for small plates for everyone at the table.
     
  4. Select from the sides
    Order a side dish or an appetizer-sized portion instead of a regular entree. They're usually served on smaller plates and in smaller amounts. 
     
  5. Pack your snack 
    Pack fruit, sliced vegetables, low-fat string cheese, or unsalted nuts to eat during road trips or long commutes. No need to stop for other food when these snacks are ready-to-eat.
     
  6. Fill your plate with vegetables and fruit 
    Stir-fries, kabobs, or vegetarian menu items usually have more vegetables. Select fruits as a side dish or dessert.
     
  7. Compare the calories, fat, and sodium 
    Many menus now include nutrition information. Look for items that are lower in calories, saturated fat, and sodium. Check with your server if you don't see them on the menu. For more information, check the Food and Drug Administration's (FDA) website.
     
  8. Pass on the buffet
    Have an item from the menu and avoid the "all-you-can-eat" buffet. Steamed, grilled, or broiled dishes have fewer calories than foods that are fried in oil or cooked in butter.
     
  9. Get your whole grains
    Request 100% whole-wheat breads, rolls, and pasta when choosing sandwiches, burgers, or main dishes. 
     
  10. Quit the "clean your plate" club 
    Decide to save some for another meal. Take leftovers home in a container and chill in the refrigerator right away.
Article content from: USDA's Center for Nutrition Policy and Promotion
doctor_patient.jpg
Dengue Fever, Chronic Disease, & Exercise is Medicine

This past December my husband and I went on vacation in beautiful Puerto Rico. Unfortunately, I became quite sick about a week after we returned home. I did not see mosquitoes, but I did see insects that looked like gnats, and had several bites.The mosquitoes that carry Dengue, Chikungunya, and Zika virus (aedes aegypti & aedes albopictus)are much smaller than Minnesota mosquitoes.

I was extremely sick for 3 weeks and was finally diagnosed with dengue fever by a blood test. I had high fevers, severe muscle cramps, bone pain, nausea, fatigue, and was hospitalized with dehydration. The virus also affected me neurologically by attacking spinal nerves and core muscles. I could not lift anything, had a hard time walking and climbing stairs, and if my back was not supported when sitting, I would just fall backward.

Being on bed-rest causes muscle atrophy, and experiencing it firsthand is quite disturbing! When I first started moving after bed rest, I felt like I weighed 1,000 pounds. I had worked in the fitness industry for years, exercised regularly, and even taught fitness classes throughout pregnancies, so I had never experienced muscle loss before. Muscle loss gave me a glimpse of what it might be like to be 90 years old and have lost 30-40 pounds of muscle over the years. Not being able to do daily activities is very limiting. We start losing muscle around age 30, and can lose up to one pound of muscle per year (more on bed rest) if we don't do strength training to build and maintain it.

Dengue Fever taught me that exercise is truly medicine! I am still working to regain strength, coordination, and balance. It is difficult to start at such a weak point, but also amazing to see how fast our bodies can build muscle. When I'm in pain, I need to get moving. I don't desire to exercise right now, but as soon as I get through the initial discomfort, I feel much better than I did to begin with. Exercise is often better than medication at relieving pain and stiffness!

hands_holding_hope.jpg
If you have a chronic disease, you may not realize that most major diseases have a generalized exercise prescription to help improve treatment results. This exercise prescription is individualized to meet the patient's health status and therapy needs. Most physicians get very little training about exercise, so it is often overlooked in treatment plans. There have been numerous research studies showing that exercise is as effective, or more effective, than medication in improving symptoms for many diseases! Depression, high blood pressure, dyslipidemia, diabetes, autoimmune diseases, fibromyalgia, osteoporosis, heart disease, cancer etc. have all been shown to have greater treatment success with exercise. Of course, you should keep taking your prescribed medications, but understand that exercise may greatly improve your prognosis! It is best to talk to your doctor to seek the right exercise professional such as a physical therapist, exercise physiologist, occupational therapist, or athletic trainer to get an exercise prescription to meet your needs. Keep in mind personal trainers (not to be confused with athletic trainers) often do not have degrees in exercise science, and may not be the best choice when dealing with disease or injury.

If you are blessed to be healthy, but you do not exercise, it is time to think about the many diseases caused by being sedentary. Inactivity is our greatest health risk currently because it causes heart disease, type 2 diabetes, obesity, high cholesterol, high blood pressure, osteoporosis, muscle loss, poor sleep, and is even related to some cancers. We are made to move, and our bodies cannot function properly if we do not move enough.

Finally, everyone is aging! If you get the privilege of growing old, you do not have to be old and weak. Muscle loss can be greatly reduced with strength training as you age. The human body has the amazing ability to build muscle throughout life. You could be 100 years old and still build muscle!

I have learned that exercise is medicine, and a more gentle approach to fitness is sometimes necessary. It is difficult to put personal health at the top of the priority list, but making time to be good to yourself through exercise, wise food choices, adequate sleep, spiritual practices, and enjoyment of life will pay off in improving total quality of life.

Note: If you travel anyplace tropical or subtropical, wear mosquito repellent (even if you don't see mosquitoes)! The mosquitoes that carry Dengue Fever, Chikungunya & Zika virus are tiny, and they like daytime hours and indoor spaces.  Tropical viruses can be debilitating and long lasting! Approximately 400 million people get Dengue Fever every year. It may be uncommon in the United States, but it is very common in many popular vacation destinations! Check with the CDC before you travel to get information about current outbreaks of these diseases.



Jennifer Widstrom
MS Ex Phys
Wellness Programmer
Please Help Improve WellU! 
 (Survey takes approximately 5 minutes)

How Can WellU Improve?
Has WellU Improved Your Overall Health?
(link for survey will also arrive via weekly emails, & is on the blog)

Questions? Email wellu@css.edu