Oasas Wellness News, June 2008

June 2008

Easy Steps to Starting a Walking Program Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire.

Exercise Mind, Body and Spirit – through Walking! People who walk regularly report better mental clarity and ability to focus. This makes sense in that with improved cardiovascular function, someone who walks regularly is better able to deliver oxygen to all systems, including the brain. There also is a meditative quality to walking. The calming effect of walking quiets the mind enough to let clear thoughts emerge. One of the other great mental benefits of walking is its relation to increased creativity. This has to do with the ability to relax and let your mind wander while walking and, if you are outside, there is something about seeing scenery from a different perspective that stimulates imagination and creative thought. Walking has been known to increase self-esteem and self-confidence as well as reduce stress, reduce anxiety and improve sleep. It has been reported to lift depression, and improve one’s mood. Overall, walking contributes to a person’s general sense of well-being. Taking care of ourselves tends to improve our self-esteem. Stress and anxiety are reduced for

physiological and psychological reasons. The more obvious is that walking provides us with an outlet to blow off steam. However, the body produces “feel good” hormones called endorphins in response to aerobic exercise. The spiritual benefits of walking address issues such as sense of connectedness, and ability to contemplate deeper values. They are not related to any specific belief system. At the most obvious level, walking gives us time to contemplate and also can be used as a meditation, connecting mind and body. When we are out walking and see beautiful scenery, we get that sense of wonderment of being alive, especially with the increased vibrancy that comes from being physically fit. Because walking is slower paced than driving or even bicycling, when we see people in our walks, there tends to be a sense of belonging and community which contributes to our spiritual well-being. http://www.suite101.com/lesson.cfm/ 19113/2712/3

June is a Berry Good Time to Explore Local Farms and Farmer’s Markets With the start of summer comes a wealth of locally-grown fruits and vegetables that are available at nearby farms, farm stands or farmer’s markets. You can find a list of farmer’s markets throughout New York State by region at http://www.nyfarmersmarket.com/regions.htm. June is an especially good month for strawberries, which are at their peak. Add to the benefits of fresh strawberries by picking them yourself and getting some good exercise. Log onto http://www.pickyourown.org to find

farms that allow you to pick your own produce, tips for picking and canning instructions so you can enjoy the “fruits” of your labor all year long. You also will find charts indicating the best times to pick various fruits and vegetables.

Start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. That’s it? Yes, that’s it. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time 25 minutes). Keep adding 5 minutes until you are walking as long as desired. Watch your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride. Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up/flexibility drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention. The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air. Notice: If you’re new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.

http://www.thewalkingsite.com/ beginner.html

A complete listing of national health observances may be obtained from the Office of Disease Prevention and Health Promotion or the U.S. Department of Health and Human Services at http://www.healthfinder.gov/library/nho/nho.aspthat

Practice Sun Safety All Year Skin cancer is the most common of all cancer types and the number of skin cancer cases has been on the rise for the past few decades. More than 1 million skin cancers are diagnosed each year in the U.S. The good news is that there is a lot you can do to protect yourself and your family from skin cancer. Most skin cancers are caused by too much exposure to ultraviolet (UV) rays. Much of this exposure comes from the sun, but some may come from manmade sources, such as tanning beds. It isn’t possible or practical to completely avoid sunlight, and it would be unwise to reduce your level of activity to avoid the outdoors. Small periods of time in sunlight also help your body make vitamin D, which can be important for good health. But too much sunlight can be harmful. There are some steps you can take to limit your amount of exposure to UV rays. Some people think about sun protection only when they spend a day at the lake, beach, or pool. But sun exposure adds up day after day, and it happens every time

you are in the sun. “Slip! Slop! Slap! … and Wrap” is a catch phrase that reminds people of the 4 key methods they can use to protect themselves from UV radiation. Slip on a shirt, slop on sunscreen, slap on a hat, and wrap on sunglasses to protect the eyes and sensitive skin around them from ultraviolet light.

Sun Protection Fast Facts: • Use a sunscreen with a Sun Protection Factor (SPF) of 15 or higher (see below). • Stay out of the summer sun between 12:30 and 3 p.m. when the sun can do the most damage. • When you are out in the sun, wear clothing to protect as much skin as possible. • Wear a hat - A hat with at least a 2- to 3-inch brim all around is ideal because it protects areas often exposed to the sun, such as the neck, ears, eyes, forehead, nose, and scalp. • Wear sunglasses that block UV rays. • Limit direct sun exposure during midday. • Avoid tanning beds and sunlamps.

What you need to know about sunscreen: Use a Sunscreen with a Sun Protection Factor (SPF) of 15 or higher. Use sunscreen lip balm. Experts recommend products with a Sun Protection Factor (SPF) of at least 15. Most sunscreen products expire within 2 to 3 years, but you should check the expiration date on the container to be sure it is still fully effective. Some sunscreen products can irritate skin. Many products claim to be “hypoallergenic” or “dermatologist tested,” but the only way to know for sure whether a product will irritate you is to apply a small amount to your skin for 3 days. If your skin does not turn red or become tender and itchy, the product should be okay for you. Be sure to apply the sunscreen properly. Always follow the label directions. Most recommend applying sunscreen generously to dry skin 20 to 30 minutes before going outside so your skin has time to absorb the

chemicals. When applying it, pay close attention to your face, ears, hands, and arms, and generously coat the skin that is not covered by clothing. If you’re going to wear insect repellent or makeup, apply the sunscreen first. Be generous. About 1 ounce of sunscreen (a “palmful”) should be used to cover the arms, legs, neck and face of the average adult. For best results, most sunscreens must be reapplied at least every 2 hours and even more often if you are swimming or sweating. Following these practical steps can help protect you from the effects of the sun. These steps complement each other – they provide the best protection when used together. For more information about skin cancer, to take a sun safety quiz, and to learn more about tanning and tanning products, visit the American Cancer Society’s web site at www.cancer.org.

Over-the-Counter Drugs – Follow Directions Carefully to Avoid Misuse Over-the-counter drugs, or medicines available in retail outlets without a prescription, help us in many ways. However, if the package directions are not followed properly, they could harm rather than help. As always, if you have questions or concerns about over-the-counter drugs you or your family members are taking, contact your physician. Here’s some valuable information about over-the-counter drugs: ASPIRIN Dosage Adult minimum dose: 3.0mg/kg Adult maximum dose: 100.0mg/kg Uses (indications) Acute Coronary Syndrome Thomboembolism Prevention Fever Headache Myocardial Prevention Osteoarthritis and Rheumatoid Arthritis Pain Transient Ischemic Attack (TIA) Prevention Dysmenorrhea Drug – Drug Interactions Other Salicylates Influenza Virus Vaccine Live Non-steroidal Anti-inflammatory Drugs Heparin Methotrexate Corticosteroids Adverse effects of use Abdominal Pain with Cramps Gastrointestinal Irritation Heartburn Nausea Vomiting Rare effects: Allergic Dermatitis, Allergic Reactions, Anemia, Angioedema, Anorexia, Bronchospastic Pulmonary Disease, DrugInduced Hepatitis, Dyspnea, Erythema, Gastrointestinal Hemorrhage, Gastrointestinal Perforation, Gastrointestinal Ulcer, Hemolytic Anemia, Leukopenia, Pruritus of Skin, Purpura, Skin Rash, Thrombocytopenic Disorder, Urticaria, Wheezing This review is not meant to be all inclusive but rather to show the reader that even over the counter medications can have serious consequences if not taken under a physician’s advice.

The Wellness Newsletter is brought to you by the NYS Office of Alcoholism and Substance Abuse Services Office of Health, Wellness, and Medical Direction. Peggy Bonneau, Editor The information in this newsletter is provided as a benefit to OASAS employees and participating providers and is intended to be general information and should not be construed as medical advice or instruction. Readers should consult with their physician on any matter related to their individual health and well-being.