Health & Wellness

On average, Americans working full-time spend more than one-third of their day, five days per week at the workplace. For this reason, it’s important to improve the quality of life at work. Are you off your feet for more than an hour at a time? Consider these healthy habits to help tackle a sedentary workstation and to overcome a mid-afternoon slump. Looking for ways to stop sabotaging your diet during the workday? These tips will help curb temptation and master willpower with the breakroom’s endless supply of snacks.

• 10 tricks to lose weight at a desk job
• 5 ways to beat the afternoon slump
• Infographic: Deskercises
• Infographic: Are you sabotaging your diet?
• 4 steps to control emotional eating
• 49 healthy and tasty office snacks
• Will ‘stair snacking’ be the next fitness craze?
• The best diet advice? Scrap the diet —just track what you eat
• 5 surprising benefits of exercise
• 4 ways to overcome exercise challenges when overweight 
• 7 tips to improve mood and work productivity

10 weight loss tips you can follow if you work a desk job

 

Reference: Penn State PRO Wellness <PROwellness@pennstatehealth.psu.edu>

The holidays are a time to enjoy friends, family and food. And, contrary to popular belief, you can have all three without putting on the extra pounds!

On average, Americans gain approximately one to two pounds during the holiday season. While this weight gain isn’t dramatic, research shows it tends to stick and accumulate over the years. Fortunately, there are ways to enjoy the foods of holiday festivities without letting calories—or guilt—weigh you down, and without being mad at yourself in January. Avoid extra pounds through mindful eating in moderation and simple strategies for dining without depriving yourself. 

• 9 tips to avoid holiday weight gain
• 10 tips for healthy holiday eating
• 7 ways to keep holidays both heart-warming and heart-healthy
• Stay mindful: Four tips for holiday eating
• 15 holiday cookie recipes 

Ten Tips for Healthy Holiday Eating

 Reference: Penn State PRO Wellness <PROwellness@pennstatehealth.psu.edu>

What Parents Should Know According to the American Lung Association

There is no FDA oversight of the manufacturing of these products – which means there is no oversight regarding potentially harmful ingredients.

Are e-cigarettes less harmful than cigarettes?

Is there a difference between e-cigarettes and JUULing?

There is no FDA oversight of the manufacturing of these products – which means there is no oversight regarding potentially harmful ingredients. E-cigarettes almost always contain harmful ingredients including nicotine.  Acrolein, a known ingredient of many e-cigarettes, causes irreversible lung damage. Nicotine exposure during adolescence and can harm the developing brain. The most popular e-cigarette among teens is JUUL All JUUL pods contain some nicotine – something many youth don’t realize. According to the manufacturer, one JUUL pod may contain as much nicotine as a pack of cigarettes. No e-cigarette has been found to be safe and effective by FDA in helping smokers quit.

No. JUULs may look different, but they’re actually a type of e-cigarette. E-cigarettes are battery powered and deliver nicotine through a liquid which turns into an aerosol. The e-liquids come in fruit flavors that appeal to youth. JUUL is more discrete and looks like a USB drive. Other e-cigarettes may look like phones. Cartridge-based e-cigarettes like JUUL contain nicotine salts that do not produce vapor or visible emissions when the device is used and may make the product even more addictive. JUUL claims that some of its pods have roughly as much nicotine as an entire pack of cigarettes.

 Reference: https://www.lung.org/

 

After a long day of traveling, relaxing in a comfy hotel bed feels pretty great. But first you may want to give that bed a quick check. If you’re not careful, instead of travel souvenirs, you could wind up bringing home small insect pests. Find out how to avoid bringing any bugs home from your next out-of-town visit.

• Infographic: 4 signs of bed bugs
• Bed bug hangouts: 5 places to check in hotel rooms
• Infographic: 6 most unusual places where bed bugs were found
• Are bed bugs’ feces worse than their bites? 

 

 

How to check a room for bed bugs?

 

Reference: Penn State PRO Wellness <PROwellness@pennstatehealth.psu.edu>

Truancy vs. Chronic Absence; what is the difference?

DID YOU KNOW?

• Starting in kindergarten, too many absences can cause children to fall behind in school.
• Missing 10 percent (or about 18 days) can make it harder to learn to read.
• Students can still fall behind if they miss just a day or two days every few   weeks.
• Being late to school may lead to poor attendance.
• Absences can affect the whole classroom if the teacher has to slow down learning to help children catch up.

Attending school regularly helps children feel better about school—and themselves. Start building this habit in preschool so they learn right away that going to school on time, every day is important. Good attendance will help children do well in high school, college, and at work.

 

What families can do!

• Find out what day school starts and make sure your child has the required shots. Build regular routines for bed time and the morning.
• Talk about the importance of regular attendance and about how your child feels about school. Don’t permit missing school unless your child is truly sick.
• Use a thermometer to check for a fever.
• Remember that stomach aches and headaches may be signs of anxiety.
• Avoid medical appointments and extended trips when school is in session.
• Keep a chart recording your child’s attendance at home.
• At the end of the week, talk with your child about what you see.
• Develop back up plans for getting to school if something comes up. Ask a family member, neighbor or another parent for help.
• Seek support from school staff or community groups to help with transportation, health problems, or no safe path to school.

DON’T WAIT -----------VACCINATE NOW
FOR ATTENDANCE IN ALL GRADES

4 doses of tetanus, diphtheria, and acellular pertussis*  (1 dose on or after the 4th birthday) 4 doses of polio (4th dose on or after 4th birthday and at least 6 months after previous dose given)** 2 doses of measles, mumps, rubella *** 3 doses of hepatitis B 2 doses of varicella (chickenpox) Vaccine or history of diseas *Usually given as DTP or DTaP or if medically advisable DT or Td  ** A fourth dose is not necessary if the third dose was administered at age 4 years or older and at least 6 months after the previous dose. ***Usually given as MMR

FOR ATTENDANCE IN 7^th GRADE:

• 1 dose of tetanus, diphtheria, acellular pertussis (Tdap)
• 1 dose of meningococcal conjugate vaccine (MCV)

 FOR ATTENDANCE IN 12^th GRADE:

• 2^nd dose of meningococcal conjugate vaccine (MCV) at age 16 or older.

ON THE FIRST DAY OF SCHOOL, a child must have had a least one dose of the above vaccinations or risk exclusion. If additional doses are still needed, the dose(s) must be received within the FIRST FIVE (5) DAYS OF SCHOOL, if medically appropriate,-NEW or risk exclusion.

These requirements allow for medical reasons and religious/philosophical beliefs.  If your child is exempt from immunizations, he/she may be removed from school during an outbreak.

Pennsylvania’s school immunization requirements can be found in 28 PA.CODE CH.23 (School Immunization)

Contact your health care provider or 1-877 PA HEALTH for more information

Reference: http://www.health.pa.gov/My%20Health/Immunizations/Documents/Don't%20Wait.%20Vaccinate%20Flyer.pdf

How to Remove a Tick

1.   Use fine-tipped tweezers to grasp the tick as close to the skin’s surface as possible.

2.   Pull upward with steady, even pressure to remove the tick. Avoid twisting or jerking.

3.   Clean the bite area and your hands with rubbing alcohol or soap and water.

How to prevent tick bites

 Protect yourself:

•  Use Environmental Protection Agency (EPA)- registered insect repellents containing DEET, picaridin, IR3535, oil of lemon eucalyptus, para-menthane-diol, or 2-undecanone. Always follow product instructions.

•  Wear clothing treated with permethrin.

•  Shower as soon as possible after spending time outdoors.

•  Check for ticks daily. Ticks can hide under the armpits, behind the knees, in the hair, and in the groin.

•  Tumble clothes in a dryer on high heat for 10 minutes to kill ticks on dry clothing after you come indoors. If the clothes are damp, additional time may be needed.

Notes:

•  Remove the tick as soon as possible to reduce your chances of getting an infection from the tick bite.

•  Don’t use nail polish, petroleum jelly, or a hot match to make the tick detach.

•  If tick mouthparts remain in the skin, leave them alone. In most cases, they all out in a few days.

When to see your healthcare provider

If you develop a rash, fever, exhaustion, or joint and muscle aches within several weeks of removing a tick or spending time in tick habitat, see your healthcare provider. Be sure to mention your recent tick bite and when it happened, or that you’ve spent time in places where ticks may live.

If left untreated, Lyme disease can affect the joints, heart, or nervous system.

Antibiotics treat Lyme disease

People treated with antibiotics in the early stages of Lyme disease usually recover rapidly and completely. The antibiotics most commonly used to treat Lyme disease include: doxycycline, amoxicillin, or cefuroxime axetil.

Looking ahead to recovery

Rest and take antibiotics as prescribed. Recovery may take several weeks or longer.

Some people wonder if there is a test to confirm that they are cured, but there is no such test. Retesting for Lyme disease is not recommended because blood tests might be positive for months or years after you have been treated. A positive test doesn’t mean you are still infected. It simply means that your immune system remembers your infection.

You can get Lyme disease again if you are bitten by another infected tick, so protect yourself from tick bites.

Reference: For more information see www.cdc.gov/Lyme and www.cdc.gov/Ticks

Does the very mention of potty training fill you with dread? Parents and caregivers play a key role in this training with direction, motivation and reinforcement. It can be stressful for parents and children alike, but don’t fret. Prepare for the potty training process with these practical tips and suggestions that will reassure you during any setbacks or obstacles. 

• 7 signs of potty training readiness

Infographic: What your pee color means  

Reference: http://prowellness.vmhost.psu.edu/toilet-training-guidelines-parents-role-parents-toilet-training

In recognition of this observance, the National Institute on Deafness and Other Communication is encouraging individuals, parents, and caregivers to know the signs of hearing loss, language impairment, and other communication disorders.

Reference: https://www.noisyplanet.nidcd.nih.gov/shareable-images-and-downloads/better-hearing-speech-month

 Extending your life might be as simple as changing your commute. A new study found that both walking and biking to work have health benefits. In fact, active commuting had a positive effect on people regardless of numerous factors, including their sex, age, ethnicity, and smoking and eating habits. Learn more about the benefits of pedal power.

• 3 benefits of an active commute
• Infographic: Bicycle safety tips
• 10 statewide biking routes
• 67 PA WalkWorks routes

Learn more: http://prowellness.vmhost.psu.edu/want-live-longer-bike-work

Reference: Penn State PRO Wellness <PROwellness@pennstatehealth.psu.edu> 

3 Signs You're Too Stressed to Sleep—and How to Unwind

1. You can’t turn off your mind
2. Your muscles are seriously tense
3. Your heart is racing

Try some relaxation exercises, a warm bath, and/or some caffeine-free tea. For more information visit. 
https://sleepfoundation.org/

Reference: www.sleepfoundation.org

Hands-Only CPR can be as effective as CPR with breaths. Watch the demo video and learn how to save a life in 60 seconds.

Reference:  http://www.heart.org/HEARTORG/Conditions/911-Warnings-Signs-of-a-Heart attack_UCM_305346_SubHomePage.jsp

 

Shoveling snow can stress your heart and strain your back and shoulders. Learn how to reduce your risk of getting seriously hurt.

• 4 P’s to safe snow removal
• 8 winter driving tips

Learn more: http://prowellness.vmhost.psu.edu/4-ps-safe-snow-removal

Reference: Penn State PRO Wellness <PROwellness@pennstatehealth.psu.edu>

'Tis the season for hugs, kisses, handshakes and the FLU! Check out these five fast facts about the flu, and learn why there's still time to protect your family from this miserable—and sometimes very serious—illness. 5 facts about the flu Cold or flu? Tips to tell them apart Find out if you need a flu shot Got asthma? Get a flu shot 6 ways to avoid illness at school Helping kids avoid the flu Infographic: How to set up a sickroom Infographic: How the flu spreads

Learn more: http://prowellness.vmhost.psu.edu/test-flu-iq Reference: Penn State PRO Wellness <PROwellness@pennstatehealth.psu.edu>

• Benefits of Quitting Smoking Over Time
• How to Quit Smoking or Smokeless Tobacco
• Smoking Habits Quiz
• Helping a Smoker Quit – Do’s and Don’ts

Reference: https://www.cancer.org/healthy/stay-away-from-tobacco/great-american-smokeout.html

According to a new global report a woman in the U.S. has about a 1 in 8 chance of getting breast cancer sometime during her life. Find out the other risk factors and how to increase your chances of being in the 7 out of 8 women who never develop the disease.

• Four steps to avoid breast cancer
• What to do if you find a lump
• Should you have the BRCA test?
• Quiz: How much do you know about breast cancer?
• Infographic: Steps to a successful mammogram
• How to help when your partner has breast cancer

Learn More: http://prowellness.vmhost.psu.edu/happenings/news

Reference: Penn State PRO Wellness <PROwellness@pennstatehealth.psu.edu>

Truancy vs. Chronic Absence; what is the difference?

DID YOU KNOW?

• Starting in kindergarten, too many absences can cause children to fall behind in school.
• Missing 10 percent (or about 18 days) can make it harder to learn to read.
• Students can still fall behind if they miss just a day or two days every few   weeks.
• Being late to school may lead to poor attendance.
• Absences can affect the whole classroom if the teacher has to slow down learning to help children catch up.

Attending school regularly helps children feel better about school—and themselves. Start building this habit in preschool so they learn right away that going to school on time, every day is important. Good attendance will help children do well in high school, college, and at work.

 

DON’T WAIT -----------VACCINATE NOW
FOR ATTENDANCE IN ALL GRADES

4 doses of tetanus, diphtheria, and acellular pertussis*  (1 dose on or after the 4th birthday) 4 doses of polio (4th dose on or after 4th birthday and at least 6 months after previous dose given)** 2 doses of measles, mumps, rubella *** 3 doses of hepatitis B 2 doses of varicella (chickenpox) Vaccine or history of diseas *Usually given as DTP or DTaP or if medically advisable DT or Td  ** A fourth dose is not necessary if the third dose was administered at age 4 years or older and at least 6 months after the previous dose. ***Usually given as MMR

FOR ATTENDANCE IN 7^th GRADE:

• 1 dose of tetanus, diphtheria, acellular pertussis (Tdap)
• 1 dose of meningococcal conjugate vaccine (MCV)

 FOR ATTENDANCE IN 12^th GRADE:

• 2^nd dose of meningococcal conjugate vaccine (MCV) at age 16 or older.

ON THE FIRST DAY OF SCHOOL, a child must have had a least one dose of the above vaccinations or risk exclusion. If additional doses are still needed, the dose(s) must be received within the FIRST FIVE (5) DAYS OF SCHOOL, if medically appropriate,-NEW or risk exclusion.

These requirements allow for medical reasons and religious/philosophical beliefs.  If your child is exempt from immunizations, he/she may be removed from school during an outbreak.

Pennsylvania’s school immunization requirements can be found in 28 PA.CODE CH.23 (School Immunization)

Contact your health care provider or 1-877 PA HEALTH for more information

Reference: http://www.health.pa.gov/My%20Health/Immunizations/Documents/Don't%20Wait.%20Vaccinate%20Flyer.pdf

 

To help your family get ready, well before the first bell rings, check out these tips for packing healthy lunches, choosing a sturdy backpack and helping your child's school year get off to a good start.

• Back to school: A parent’s checklist
• 8 ways to ease back-to-school anxieties
• Infographic: Backpack basics
• Happy packing: Lunches from drab to fab
• School lunches: Myth or fact quiz
• 10 tips to help kids succeed at school

Learn More at http://prowellness.vmhost.psu.edu/happenings/news

Reference: Penn State PRO Wellness <PROwellness@pennstatehealth.psu.edu>