UA Health Link
November 2007
In this issue...
Winter Exercising
Omega 3 Fatty Acids
Annual Eye Exams Key
Interest Survey Winners
November Wellness Challenge
Wellness Breaks
Audiocasts
Upcoming Community Events
Program Links:
UA Health In Action Website
Online Wellness Center
Health Activity Tracker
On the UA Health In Action Website:
Employee Assistance Program
VSP, Vision Care Provider
UA Statewide Website
Upcoming
Community Events:
Anchorage
Danz with Barbara
Nov 7 – Dec 19, 2007
Baxter Elementary
7 – 8pm, or 8 – 9pm
[details]
Fairbanks
Turkey Day Relays
, Nov 23, 2007
At the Birch Hill Cross Country Ski Center. Free technique, 3-person relay. Nordic Ski Club
Info: (907) 474-4242
Juneau
Veteran's Day 8K, Nov 11, 2007
Starts at 10am at the trailhead at Brotherhood Bridge.
Info: (907) 789-9116.
Interest Survey WINNERS!
Karen Carpenter from Mat-Su won $100 for completing the Interest Survey by Sep 14.
Lynda Hernandez from the Alaska Center for Rural Health, won $50 for completing the survey by Sep 28.
Thank you to those who have filled out the survey. Your responses, comments, and suggestions will help make the UA Health In Action program unique to you.
Health Resources:
Find these and more on the UA Health In Action Website:
For Kids: HealthFinder.gov
WebMD
Community Resource:
 November is American Diabetes Month (ADM), which is designed to communicate the seriousness of diabetes and the importance of proper diabetes control.
American Diabetes Association
801 W. Fireweed Lane, #103
Anchorage, AK, 99503
(907) 272-1424
(907) 272-1428 fax
1-888-DIABETES
Get details on local ADA events on the UA Health In Action website.
Health Tool:
Could you have diabetes and not know it? Take this test to see if you are at risk for having or developing type 2 diabetes.
Diabetes Risk Test
Source: American Diabetes Association
Health Tip of the Month:
Would you like to get a Health Tip by email every month?
October Tip: Microwave Popcorn
View the Health Tip Archives November tip preview: How to sneak more whole grains in your diet.
Sign Me Up!
Disclaimer: The information contained in the UA Health Link eNewsletter is provided for informational purposes only and is not intended as a substitute for the advice of or treatment that may be prescribed by your physician. Before adhering to any WIN for Alaska or UA Health In Action's recommendations or undertaking any exercise program, wellness advice, fitness or diet regimen, you should consult your physician.
You are solely responsible for any actions that you may take based on information in the UA Health Link eNewsletter, and any such actions are at your own risk. WIN for Alaska or UA Health In Action is not responsible for any injuries or other problems that might occur due to said actions.
Because the UA Health In Action program is an approved UA Statewide Benefit, "unsubscribe" is not available for the Health Link eNewsletter. |
Health Events—Just Do It
Cholesterol/glucose screens and Great American Smokeout
Cholesterol/Glucose Screens
We're having a free cholesterol/glucose screening event for UA staff and faculty, from 7:30 – 10:30am on the following dates. Registration required.
UAA—Register Now
ADDED—Friday, November 2, Rasmuson Hall 101
Thursday, November 8, University Center 143
Friday, November 9, Rasmuson Hall 101
UAS—Register Now
Wednesday, October 31, Lake Room
Wednesday, November 7, Egan 225
 Great American Smokeout—November 15
Every November, smokers across the nation take part in the Great American Smokeout by smoking less or quitting for the day. If you need a good motivation to quit, check out the American Cancer Society website.
Fare Weather Alaskan?
Ideas to keep you exercising in the winter
Winter can be a tough time for people to exercise, especially in Alaska. Whether you live in Southeast where rain or snow can be your barrier, or in the Interior where snow, below zero temperatures, or freezing rain can hinder your workout, you need to exercise year-round to be healthy.
After the temperature drops, you can enjoy winter sports like skiing, skating, snowshoeing, or hockey as exercise. If you don't enjoy outdoor activities, what can you do? Here are some suggestions:
If you enjoy cycling, purchase a support or "trainer" for the rear tire of your bike to keep it stationary. Or, purchase a resistive pedal exerciser (left) to use on a tabletop to “bike” with your arms, or on the floor for recumbent biking, while you are sitting in a chair.
- Experiment with exercise videos from your local library.
- Dancing is great exercise and winter can be a perfect time to begin dance lessons. Couples dancing like salsa or ballroom will give you and added benefit—time with your significant other. Time spent with loved ones is also a factor in a healthy lifestyle.
- Join a gym and work out with friends.
- Create your own home gym with little space and investment needed. A set of dumbbells or resistive tubing and a little floor space is all you need to set yourself up with a circuit program, which will allow you to reap the benefits of both strengthening and aerobic exercise. Upper body exercises like rows, biceps curls, tricep extensions, and bench presses and lower body exercises like lunges, squats, hamstring curls, and bridges are all possible with little to no equipment.
Winter is not an excuse to hibernate. Just remember that movement is your goal. It’s okay to be creative with your workouts. You may even enjoy them more. Stephanie Yates
WIN for Alaska Wellness Consultant,
Physical Therapist, and Athletic Trainer
Omega-3 Fatty Acids
Shown to reduce risk of cardiovascular disease
 Omega-3 products are hitting the grocery store shelves like the summer salmon run at Chitna. It’s no wonder, with the strong research that’s accumulating. According to the American Heart Association, certain Omega-3 fatty acids have been shown to reduce cardiovascular disease risk by:
- decreasing risk of arrhythmia, which can lead to sudden cardiac death
- decreasing triglyceride levels (fat in the blood)
- decreasing the growth rate of atherosclerotic plaque
- lower blood pressure (slightly)
But are all Omega-3’s equally effective? To get the most bang-for-your-buck, look for long-chain Omega-3 fats. Their names are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
Knowing how much DHA plus EPA you need is important when you’re fishing through products in the grocery store. If you don’t have established heart disease, shoot for 500 mg a day of EPA and DHA (3500 mg or 3.5 grams per week). Already diagnosed with cardiovascular disease? See the table at the end of this article for additional American Heart Association guidelines.
What are sources of these healthful oils? Alaskans don’t have to look far. A checkbook size (3 oz.) portion of Coho wild salmon has approximately 850 mg of DHA plus EPA. The same size serving of halibut provides around 400 mg. Some other fishy sources are lake trout (835 mg/3 oz), sardines (840-1190/3 oz), flounder or sole (425 mg/3 oz). What about canned salmon versus tuna? Salmon wins, with about 1200 mg/3 oz as compared to most canned tuna at around 240 mg/3 oz.
What about non-fishy Omega-3 products? You’ll find them down almost every aisle—eggs, cereal, yogurt, cookies, frozen pizza, margarine, mayonnaise, and more. Be careful you don’t get hooked by smart marketing; examine the label before you buy.
Here are some tips for evaluating these products:
- Look for DHA and/or EPA, not just “Omega-3”
- Locate the mg amount, if you can. (This is not required by FDA)
- Compare the mg amount to your goal.
- Ignore any “Daily Value” claims—the FDA didn't set daily values.
- If you’re vegetarian, look for DHA from algal oil.
May this information add years to your life, and life to your years.
American Heart Association Recommendations for those with established heart disease:
Population |
Recommendation |
Patients with documented heart disease |
Consume about 1 g (1000 mg) of EPA+DHA per day, preferably from fatty fish. EPA+DHA in capsule form could be considered in consultation with the physician. |
Patients who need to lower triglycerides |
2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s care. |
Source: www.americanheart.org
Cindy Salmon
WIN for Alaska Wellness Consultant,
Licensed & Registered Dietitian, Personal Fitness Trainer
Annual Exams Key to Healthy Eyes
There's a difference between a screening and an exam
For VSP network doctor Kurt K. DeVito, O.D., three little words are enough to describe what's needed for good eye health: annual eye exam.
"I've been providing eye exams for more than 12 years now," says the optometrist from Norfolk, Virginia. "During that time, I've diagnosed four different tumors and several cases of diabetes in patients who didn't even know they had a health problem.
"As you might imagine, I encourage everyone to get an annual eye exam—not just an eye screening!"
Dr. DeVito stresses that there's a big difference between eye exams and eye screenings. [read more] Article provided by VSP, the University of Alaska's vision care provider.
November Wellness Challenge
Diabetes Month—Eat foods with a low glycemic index
 More than 20 million people suffer from diabetes, and of these, about 6 million don't even know they have it. Another 54 million have pre-diabetes—blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. Eat right and stay active to protect yourself and your family.
Take this month's challenge...Eat low GI foods—Glycemic Index (GI) is a way of evaluating the effect of the carbohydrates you eat on blood sugar levels. This month, choose low GI foods.
Download and print this month's Wellness Challenge, Eat Low GI Foods. Put a check mark in the shaded box each day you eat low GI foods.
Read more about the glycemic index.
 Check out your Online Wellness Center for more information on diabetes. Also this month, articles and information on Alzheimer’s Disease and headache awareness.
Audiocasts
Exercise for your ears!
Available This Month:
Stress Fractures:
Risk, Cause, Symptoms, Diagnosis, & Treatment (3:37) WIN
Women Find a Balance:
Working Out vs. Weight Loss (3:37) WIN
 Think of audiocasts as mini-wellness breaks for those days when you need some time for yourself, but the pile on your desk says otherwise.
Accessing an audiocast is easy:
1) Click one of the links
2) Turn up the sound on your computer
3) Press the play arrow once
4) Get informed
Audiocasts are also available on the UA Health In Action Website under "Programs." [go]
Schedule a Wellness Break
It's like a mini health fair that comes to you
A Wellness Break is a free half-day event brought to you by WIN for
Alaska—Your Wellness Team. We offer blood cholesterol and glucose
screenings, healthy snacks, a power walk, and mini-presentations. Contact us for more details, or download the Wellness Break Request Form.
If
you are in a city other than Anchorage, Fairbanks or Juneau, and have
more than 20 staff/faculty, we will be visiting you soon. |
WIN for Alaska, Inc.