SLCo Healthy Lifestyles Blog
Walk with Ease Class
By Health Educator, Jayme Haight
The Active Aging Program would like to invite you to attend
our Walk With Ease Program at the Government Center. Class starts Monday,
February 12th through Monday, March 26th, 2018. The class
will meet in room S3-010 on Mondays, Wednesdays and Fridays from 11:30 –
12:30pm. If you are unable to attend the class at the Government Center another
class will be starting February 12th from 1:00 – 2:00 pm at
Millcreek Community Center (2266 E. Evergreen Avenue).
The Arthritis Foundation Walk With Ease Program is an
evidence based exercise program designed for people with arthritis. The definition of arthritis is inflammation or
swelling in one or more joints and usually consists of joint pain and
stiffness.2 There are many types of arthritis and staying
physically active can help delay the onset of symptoms. This program was
developed to help people with arthritis by giving them the information and
tools to understand their symptoms and learn the importance of low-impact aerobic
exercise. The participants of the
program will see the benefits of staying physically active by beginning a
regular walking routine.
Heart Association recommends that you receive at least 150 minutes of moderate
exercise per week.4 Thirty
minutes a day, five days a week of moderate physical activity (like walking)
can help maintain current weight, lower high blood pressure, lessen risk for
type 2 diabetes, lower the risk for osteoarthritis and falls, and decrease the
symptoms of depression and anxiety.3
that walking is good for your joints and helps to improve the health of your
heart, lungs and bones.1 Walking is also great because you can do it almost anywhere and
it doesn’t require a gym membership or any special equipment. Studies by the
Thurston Arthritis Research Center and the Institute on Aging of the University
of North Carolina show that Walk With Ease is proven to reduce the pain and
discomfort of arthritis, increase balance, strength and walking pace, build
confidence in your ability to be physically active and improve overall health.
is designed for all walking abilities and gives the participants tools to walk
safely and become more physically active. This class meets for six weeks, three
times a week, for one hour. Each session starts with a pre-walk discussion on
special topics relating to the class including goal setting, motivational
strategies, safe walking, chronic conditions and group sharing. This program is
led by a certified instructor, offers information and tools to help you make
walking a regular part of your life.
Locus of Control Health Hub
The New Year brings about a time of
many reflections. One of the most important one, is looking inwardly at self-reflection
and ask yourself, “Am I in control of my life?” There are two ways to answer
this question based on learned personality traits that has to do with your
“Locus of Control” and psychological well-being. Psychologist Philip Zimbardo
explains it as, “A locus
of control is a belief about whether the outcomes of our actions are contingent
on what we do (internal locus of control) or on events outside our personal
control (external locus of control)”.
Studies show that those with an Internal
Locus of Control, tend to be happier and more confident, physically healthier,
more successful and most likely to take responsibility for their actions. Those
with an External Locus of Control don’t believe they can change their
circumstances through their own efforts, may feel like a victim, and frequently
feel hopeless and powerless. Many stressors in life are largely beyond our control, but we can cope with these things
by adjusting how we view them.
Exercises to develop Internal Locus of Control and
- Control what you can…. and let go of what
you can’t. Trying to control something you can’t will only lead to stress
and frustration. Focus on those things that are productive and
controllable, such as your own thoughts and actions.
- Put great effort into
Instead of feeling helpless about the state of the world or your life
circumstances, remember that you can make one person’s day better by
putting a smile on their face. The little things often have a snowball
effect and turn into big changes.
- Remember your life is
We all experience unexpected things in life that may or may not be in our
control. You have the power to take responsibility for your choices and
your reactions to events. You can choose to direct the path of your life
- What doesn’t kill you
makes you stronger. This is an accurate statement. Both positive and
negative life experiences shape who we are. If you reflect on the wisdom
you have gained and new understandings or skills because of them, then
they can help us become better people, if we allow it.
- Focus on
For us to be our best possible selves, it is important to look at ourselves
objectively and without judgement. Shake off the feelings of victim,
martyr, need for petty authority over others, etc. that are limiting your
personal growth as a person. This allows us to focus on our individual
strengths to utilize for positive change, and weaknesses in order to
develop skills we may be lacking.
December Health Hub - New Year, New Screening Guidelines!
by Health Educator, Maggie Spicer
You may notice some changes when you log into WellSteps
after ringing in the New Year. In 2018 Healthy Lifestyles will be modifying one
of the ways you can earn points: monthly self-exams. Long-time participants may
be surprised to see this change, but don’t fret! You will still be able to earn
points for practicing what we have dubbed self-awareness.
Beginning in January, when you track your monthly points you
will no longer see this option:
"I completed my monthly testicular or breast self-exam".
Instead you will be asked to check off the following:
"I spent 15 minutes practicing self-awareness to learn what’s
normal or identify changes in my breasts/testes, mouth and skin (including
discoloration or moles)."
This new WellSteps activity will earn you a total of 10
Our team strives to keep us updated with the latest
recommendations when it comes to our health, and cancer screening is no
different. We would like to encourage everyone to not only notice changes when it
comes to breast and testicular cancer, but all aspects of our body. This new
phrasing does not exclude monthly self-exams. Instead, it aims to increase
self-awareness of your whole body. Continue reading for specific
recommendations regarding breast, testicular, skin and mouth cancer.
If you participated in Paint the County Pink this year, then
you are probably aware that the American Cancer Society (ACS) and the US
Preventative Services Task Force (USPSTF) no longer recommend monthly
to the ACS, most breast cancer is detected when a symptom is found during
usual activities like bathing or dressing. As an alternative, they now
recommend all women be familiar with how their breasts normally look and feel and
report any changes to their doctor right away. Click here for a list
of warning signs and symptoms.
Unfortunately, current recommendations for testicular
self-exams are less clear. Like breast cancer, the USPSTF
does not recommend self-exams for testicular cancer because most cases are
discovered accidentally by patients or their partners. For this reason, the ACS
does not have an official recommendation regarding self-exams. It is important
to be aware of testicular cancer and talk to your physician right away if you
find a lump. If you are at increased risk of developing this form of cancer, it
may be beneficial to perform monthly self-exams. Click here
Both the Skin Cancer Foundation and American Academy of
Dermatology recommend checking
your skin from head-to-toe about once a month. Although roughly 20%
Americans will develop skin cancer in their lifetime, it is very treatable if
detected early. You should be familiar with the warning signs of skin cancer,
which can be found here.
You may also want to consider keeping a body
map that you can update each time you check your skin can help you
recognize any changes that need to be reported to your doctor. In addition, it
is always important to take the proper precautions when having fun in the sun
like wearing sunblock or protective clothing.
Like other forms of cancer, screening for oral cancers
increases survival rates and if caught early the chances of successful
treatment are high. Certain lifestyle factors can increase your risk of
developing mouth cancer, like tobacco use or alcohol consumption. Oral cancer
can occur anywhere in the mouth, including lips, tongue and throat. It is
detected by a variety of symptoms, which can be found here.
If you experience one or more of these symptoms for more than two weeks it is
time to call your doctor or dentist, especially if you use tobacco products of
As you can see, it is wise to be familiar with your body so
that you can easily notice changes. You also probably noticed that each of
these cancer recommendations highlighted the importance of understanding your
personal risk factors and working closely with your doctor. At Healthy
Lifestyles, our goal is to empower you to make the best decisions regarding
your health. Not only can you increase your body self-awareness, but you can
also earn more points while doing so!
For more information visit:
American Cancer Society Recommendations
Breast Cancer Warning Signs
Testicular Cancer Recommendation
Testicular Cancer Early Detection
Skin Cancer Foundation Skin Check
Skin Cancer Foundation Early Warning Signs
Mayo Clinic Oral Cancer
By Christina McWhinnie
The holidays are a time of fun,
family, friends and celebrations. It is also a time to focus on staying healthy
and happy instead of getting overwhelmed, rundown and sick. Here is a list of
10 ways to have a great and healthy holiday season….
skimp on sleep
Getting enough rest is one of the
key ways to stay healthy over the Holidays. Adults need 7 – 9 hours of sleep
every night. A study in the Archives
of Internal Medicine found that people who slept at least eight hours
nightly were about three times less likely to catch a cold than those
who snoozed for less than seven.
2-Say “Yes” to less!
activities happen over the holiday season, it is easy to pack our calendars too
full and get overwhelmed with too much going on and cause unneeded stress. Be picky about your commitments and eliminate the
unnecessary, Say yes to less. Really guard your time and don’t take on more
than you can or want to deal with.
3-Eat well (in moderation)
parties are filled with delicious food and treats, but to keep your body
feeling good, remember to eat well and moderately. It is fine to enjoy and
savor a bite of a few treats, but no one needs to down 5 full desserts in one
night. Be sure to remember your vegetables first to give your body a great
boost of vitamins and minerals.
4-Celebrate…but don’t regret it in the morning
cocktails are just as creative and fun as desserts, but remember to limit
alcohol consumption also. Evoke the desire to feel good the next morning when
you awake after a party, instead of hung over and in misery.
plenty of water, especially if traveling. Dry air in the cold weather takes a
toll on our skin and can cause headaches. Avoid dehydration by drinking room temperature
water because it is easier to drink.
of us really need more stuff in our lives? The financial burden of the holidays
can cause additional stress and anxiety. Our friends and family know we love
them regardless of how much money we spend on them. Avoid the consumeristic
mindset that puts us into credit card debt every year, and scale back or hand
make gifts that come from the heart. When your next credit card statement
comes, you will feel good about your choices.
7-Do things differently
further than consuming less, by deciding to forego gifts this year all
together. Donate the money to a worthy charity, or use gift money for experiences
instead of items. Take the family out to dinner, play laser tag, or try skiing
this year. Spending time with those you love will stay in everyone’s memory
long after the new toy or gadget is forgotten.
8-Stay physically active
physically active will help keep your body ready to fight germs and illnesses.
Make YOU a priority and carve out time to move your body every day. Physical
activity not only keeps your body healthy, but also your mental health, which
can aid with depression, stress and anxiety.
get run down by swarms of people in stores and long checkout lines. This drains
our energy and wastes our time. Instead of waiting for January to refresh and
start new, use the holiday time to recharge. Spend a day getting a massage,
drinking tea, take a peaceful bath or read a good book.
10-Remember the “Golden Rule”
with kindness and respect. If you are feeling the urge to yell at a store clerk
or cut someone off while driving, take a step back and rethink your priorities.
Is your frustration worth making someone else miserable? Or raising your blood
pressure while screaming at another driver to race to an activity where you
“feel the holiday spirit”? If these are things you find yourself experiencing,
seek some professional help to deal with the stress and pressures you are
experiencing. (Contact SLCo’s Employee
Assistance Program for help)
October is Health Literacy Month
Written by Emma Thompson
Lake County benefit-eligible employees have different options for health insurance and other
benefits. Employees can opt for non-county insurance, or choose to be insured
through the county. There are only certain times during the year that you can
enroll in or make changes to your health benefits: as a new employee, when your
life changes, or during open enrollment. Open enrollment is your annual opportunity to make coverage changes, and
add/drop a dependent, and begins
on Monday October 23rd, 2017 and ends on Friday
November 3rd, 2017. For those who choose to be insured
through the county, the next step is to choose a network and plan:
1. Choose a Network:
- PEHP: Non-Intermountain Healthcare
2.Choose a Plan
- High Deductible Plan with a Health
have lower premiums but higher deductibles. SLCO’s high deductible plan has no
premium and an Optum HSA account to help cover cost.
The plan and
network you choose will depend on your unique situation. You can check the benefits website for more information and HR offers several information sessions during
the open enrollment period.
some open enrollment basics you may want to be familiar with now so when the
time comes you can make the best choices for you and your family.
-The new benefits year will start
Jan 1, 2018 and go through December 2018.
-Cigna will be replace EMI for
dental coverage and you must reelect coverage
AxisPlus for Flex Spending plans and you must reelect coverage
- Review voluntary benefit and other employee perk information
-Make sure you’ve consented to PHI through
your PeopleSoft portal or filled out a paper form if you are a spouse for
healthy lifestyles points and additional HSA contributions.
Feel free to contact Healthy Lifestyles
or the benefits team with questions.