BE THE BEAT & ROCK YOUR RED to support American Heart Month 2023

January 31, 2023January 31, 2023 Christy Nealey

February is American Heart Month, and there are many ways for you to Go Red and help raise awareness for heart health. Friday, February 3 is National Wear Red Day, and you can BE THE BEAT by wearing red, sharing at least one healthy habit you’re prioritizing – it could be sleep, stress management, physical activity, nutrition, or whatever works best for you – and encourage others to do the same. Together we can help others we know to reduce their risk for cardiovascular disease by building healthy habits.

Get your work squad together, rally your team, and GO RED together:

Wear Red! Encourage your office team to wear their favorite red outfits on Friday, February 3 – National Wear Red Day.
Make an office playlist. Share a song that gets you moving or helps to manage stress.
Get up and move throughout the day. A simple stretch break or a workout class at the office will help reduce stress and is a great way to bond as a team.
Hold a healthy eating challenge. Challenge your office to commit to healthy eating during American Heart Month.
Share how you are supporting your cardiovascular health this month. Listen to what others are doing. Please encourage them to keep going and celebrate the wins!
Learn more about cardiac arrest, stroke, and CPR.

Let us know how what healthy habit you are prioritizing. If you aren’t sure where to begin on your better health journey, reach out to the Division of Fitness and Wellness and consider health coaching or fitness classes.

Employee Health Services (EHS) also offers blood pressure checks, blood sugar checks, and counseling for diabetes, high blood pressure, and cholesterol management. Call 804-501-1600 to schedule an appointment or for more information.

Show us your red! Please email any photos of you and your teams wearing your red to Christy Nealey for a chance to be featured on social media or in the next County Connection!

Wear Red Day!

Manage Blood Sugar with the American Heart Association’s Life’s Essential 8

October 31, 2022October 31, 2022 Christy Nealey

Knowing how sugar (glucose) and insulin work in the body is essential for understanding how diabetes impacts health. Diabetes happens when the body has a chronic build-up of extra sugar in the bloodstream, causing blood sugar (also called blood glucose) levels to rise higher than average, known as hyperglycemia. When you eat, your body breaks food down into sugar and sends it into the blood. Insulin, a hormone made by the pancreas, helps move the sugar from the blood into your cells. When sugar enters your cells, it is either used as fuel for energy right away or stored for later use. In a person with diabetes, there is a problem with insulin. And not everyone with diabetes has the same insulin problem. There are different types of diabetes – type 1, type 2, and gestational diabetes. If you have diabetes – type 1, type 2, or gestational – your body either doesn’t make enough insulin, can’t use the insulin well, or both.

Nutrition and physical activity are essential parts of a healthy lifestyle when you have diabetes. Following a healthy meal plan and being active can help keep blood sugar in your target range. Managing blood sugar is about balancing what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are critical in keeping your blood glucose level in the range your healthcare team recommends. The American Diabetes Association recommends using the Diabetes Plate Method to create perfectly portioned meals with a healthy balance of vegetables, protein, and carbohydrates – without counting, calculating, weighing, or measuring.

Remember, along with diet and medication, regular physical activity is an integral part of managing diabetes or dealing with prediabetes. When your body is active, your cells become more sensitive to insulin, working more effectively to lower your blood sugar. Light walking is a great place to start and a great habit to incorporate into your life. Walking with a loved one or just by yourself while listening to an audiobook are good ways to move more. If you are struggling with getting started or feeling overwhelmed by the idea of creating a more active life, there are health coaching resources available to support you through this behavior change journey.

Community resources are available if you are concerned about your risk for developing diabetes or are looking for help in managing your current diabetes diagnosis.

Anthem ConditionCare offers tools and support to Henrico County health plan subscribers and their covered family members for diabetes management.

The Balm in Gilead – Southeast Diabetes Faith Initiative – Virginia, 620 Moorefield Park Drive, Suite 150, Richmond, VA 23226. (804) 644-2256

Bon Secours Center for Healthy Living Sarah Garland Jones Center, 2600 Nine Mile Road, Richmond, VA 23223. (804) 287-7941

VCU Health Hub at 25th, 1330 N. 25th Street, Suite A, Richmond, VA 23223. (804) 628-6401

Henrico County Employee Health Services offers health education and individualized dietary counseling. 7740 Shrader Rd, Suite A, Henrico, VA 23228. (804) 501-1600

Resource list:

‘Managing blood sugar’ link: https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8/how-to-manage-blood-sugar-fact-sheet

‘Diabetes Plate Method link: https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html#:~:text=The%20Diabetes%20Plate%20Method%20is,you%20need%20is%20a%20plate!

‘Health coaching resources’ link: https://henricova.sharepoint.com/Fitness_Wellness/SitePages/HealthCoaching.aspx

‘Diabetes risk’ link: https://doihaveprediabetes.org/take-the-risk-test/#/

PDF: https://www.heart.org/-/media/Healthy-Living-Files/LE8-Fact-Sheets/LE8_How_to_Manage_Blood_Sugar.pdf

Keep it Cool During Warm Weather Workouts

August 1, 2022August 1, 2022 Christy Nealey

Time It Right

Get outside during the coolest parts of the day, like the morning or evening
Avoid outdoor activity from 12-3 PM, the hottest part of the day
Give yourself time to warm up and cool down before each activity

Stay Hydrated

Drink water before, during and after activities, even if you don’t feel thirsty
Fuel up with hydrating fruits and veggies, smoothies and infused water
Carry a water bottle or hydration pack with you for easy hydration

Dress for Comfort

Wear lightweight, light-colored clothes made with moisture-wicking fabrics
Lace up with breathable shoes, lightweight socks and supportive insoles
Protect yourself with sunglasses, waterproof sunscreen and a hat or visor

Make it fun with warm-weather activities like:

Swimming
Hiking
Outdoor Yoga

For more ideas on staying active, visit heart.org/movemore

Sun Safety: Protect Your Skin

June 30, 2022June 30, 2022 Christy Nealey

Summer is full of outdoor activities. So, of course, you probably put sunscreen on yourself and your kids when you go to the pool or the beach. But do you know you should protect your skin with more than just sunscreen anytime you’re outside?

Sun protection is essential all year round, and it’s best to use several different kinds. When you’re working in the yard, watching a ballgame, or taking an afternoon walk, make sun safety an everyday habit so you can avoid sunburn and lower your chance of getting skin cancer.

Here are some tips to help make sure you and your family stay sun-safe:

Why is sun protection so important? Overexposure to ultraviolet (UV) rays causes most cases of melanoma, the deadliest kind of skin cancer. Protect your skin from the sun and avoid indoor tanning to lower your skin cancer risk. Here are some skin cancer fast facts to be mindful of:

Skin cancer is the most common cancer in the United States and includes different types.
The sun’s UV rays can damage unprotected skin in as little as 15 minutes.
Even if it’s cool and cloudy, you still need protection. UV rays, not the temperature, do the damage.
Anyone can get skin cancer, but some things put you at higher risk.
The most common signs of skin cancer are changes on your skin, such as a new growth, a sore that doesn’t heal, or a change in a mole.

https://www.cdc.gov/cancer/dcpc/resources/features/SkinCancer/index.htm

Publication Date: 4/25/2017

Last Updated: 5/23/2017

Attribution: Content provided and maintained by the US Centers for Disease Control and Prevention (CDC). Please see our system usage guidelines and disclaimer.

Breast Cancer – The who, what, where, when, and sometimes, why.

September 30, 2021September 30, 2021 Christy Nealey

What affects your risk of breast cancer?

The exact causes of breast cancer are not fully known. No one knows why one person gets breast cancer, yet another doesn’t. However, some things increase (or decrease) the chance of getting breast cancer, called risk factors.

Breast Cancer is complex and likely caused by a combination of multiple risk factors. Some you can control, like leading a healthy lifestyle, while some are out of your control, like getting older.

Since you can only control some factors, you cannot completely avoid the chance of getting breast cancer. Plus, most of the risk factors that can be mitigated have only a minimal effect on the probability of developing the disease. This means no one behavior will prevent breast cancer, but it also means there’s no single factor that will guarantee cancer will develop. The best advice in breast cancer prevention is to talk with your doctor about your risk.

Make healthy lifestyle choices

Most people with breast cancer were at average risk. We don’t know which factors came together to cause breast cancer. However, some healthy lifestyle choices may reduce the risk of cancer:

Maintain a healthy weight.
Add exercise to your routine.
Limit alcohol intake.
Limit menopausal hormone use.
Breastfeed, if you can.

Get the facts about breast cancer

Because the causes of breast cancer are not fully known, there are many myths about the disease. Here are some basic facts to know:

The most common risk factors for breast cancer are being female and getting older.
Risk factors can vary by race and ethnicity.
Most women who get breast cancer don’t have a family history of breast cancer
Drinking alcohol increases the risk of breast cancer.
Wearing a bra doesn’t cause breast cancer.

Other Resources

Visit the National Breast Cancer Foundation, Inc. for safe, accurate, and current breast cancer information.

Breast Cancer Risk Assessment Tool (the Gail Model) is often used by doctors to estimate risk. Although the tool can estimate your risk, it cannot tell whether you’ll get breast cancer.

The American Cancer Society provides information on breast cancer awareness, diagnosis, treatment, and staying well after treatment.

Join the Challenge – 35 miles in 31 days

Smoke-Free Environment

August 2, 2021August 2, 2021 Christy Nealey

We have all been told that smoking is bad for our health and the health of those around us. It is currently the leading cause of preventable death and is responsible for 480,000 deaths per year in the United States; including more than 41,000 deaths resulting from secondhand smoke exposure. In keeping with Henrico County’s commitment to providing a safe and healthy work environment, as of August 1, Henrico’s Western and Eastern Government Centers are smoke‐free. According to the new policy, “County‐owned and County‐leased buildings over which the County Manager has control shall be smoke‐free, including private offices. For purposes of this policy, this also shall include County‐owned vehicles. The smoke-free designation also pertains to vaping, e-cigarettes, and other like devices.” Subsequently, designated smoking areas, including cigarette boxes, at these locations will be eliminated and new “Smoke-Free Environment” signage will be added.

Employees that do smoke are encouraged to consult a medical professional regarding tobacco cessation. There is no doubt that quitting smoking is difficult, but it is not impossible. It is estimated there are 45 million smokers in the U.S., but there are at least 48 million former smokers, and if they could do it, maybe you could join their ranks. Just remember, most people have to try to quit more than once, so don’t get discouraged if that is the case for you. Consider talking to your doctor about smoking cessation strategies that might be right for you or look into these resources offered to Henrico County Employees:

Employee Health Services (EHS) is available to meet with employees individually to discuss smoking cessation strategies. If an employee prefers a prescribed cessation medication, they will be referred to their Primary Care Physician (PCP). Please contact EHS over the phone at (804) 501-1600 or stop by their office at 7740 Shrader Rd, Suite A, Henrico, VA 23228.
Quit Now is a free service through the Virginia Department of Health that assists Virginians to quit smoking and using tobacco products. They can be contacted at 1(800) 784-8669, www.QuitNow.net/Virginia, or via a referral from Employee Health Services.
Anthem members have access to cessation support services and benefits. Please visit anthem.com or reach out to the Human Resources Benefits Division at (804) 501-7371 or HR-Benefits@henrico.us for more information.
The Employee Assistance Program through Optima Health offers My Life My Plan “Staying Healthy” a collection of self-paced at-home programs including a tobacco cessation program called “Get Off Your Butt: Stay Smokeless for Life” and additional resources.

It is your individual choice to quit smoking, but you do not have to do it alone! If you have questions or concerns regarding the new smoking policy, please contact John Neal at John.Neal@henrico.us.

Say ‘Good Night’ to Improve Health

August 2, 2021August 2, 2021 Christy Nealey

A good night’s sleep is just as important to your health as dieting and exercising. Unfortunately, there is a lot that can interfere with natural sleep patterns and quality. Here are 10 reasons why good sleep is so important.

1. Poor sleep is linked to higher body weight.

Adults that do not get enough sleep tend to weigh significantly more than those who get adequate sleep. In fact, short sleep duration is one of the strongest risk factors for obesity. The effect of sleep on weight gain is believed to be mediated by hormones and motivation to exercise. If you’re trying to lose weight, getting quality sleep is crucial.

2. Good sleepers tend to eat fewer calories.

Sleep deprivation disrupts the daily fluctuation in appetite hormones and is believed to cause poor appetite regulation.

3. Good sleep can improve concentration and productivity.

Sleep is important for various aspects of brain function, including cognition, concentration, productivity, and performance. Good sleep improves problem-solving skills and enhances memory performance in both children and adults.

4. Good sleep can maximize athletic performance.

Longer sleep is shown to significantly improve speed, accuracy, reaction times, and mental well-being – just a few aspects of athletic and physical performance.

5. Poor sleepers have a greater risk of heart disease and stroke.

Sleep quality and duration can have a major effect on many health risk factors such as an increased risk of chronic diseases. For example, sleeping less than 7-8 hours per night is linked to a heightened possibility of heart disease and stroke.

6. Sleep affects glucose metabolism and type 2 diabetes risk.

Poor sleep habits are strongly linked to adverse effects on blood sugar in the general population. Those sleeping less than 6 hours per night have repeatedly been shown to be at an increased risk of type 2 diabetes.

7. Poor sleep is linked to depression.

Mental health issues, like depression, are strongly linked to poor sleep quality and sleeping disorders. Those with sleeping disorders like insomnia and obstructive sleep apnea also report significantly higher rates of depression than those without.

8. Sleep improves your immune function.

Even a small loss of sleep has been shown to impair immune function. Those who sleep less than 7 hours a night are 3 times more likely to develop a cold than those who slept 8 hours or more.

9. Poor sleep is linked to increased inflammation.

Sleep loss is known to activate undesirable markers of inflammation and cell damage. In fact, poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders knows as inflammatory bowel disease.

10. Sleep affects emotions and social interactions.

Researchers believe that poor sleep affects the ability to recognize important social cues and process emotional information.

The bottom line… along with nutrition and exercise, good sleep is one of the pillars of health. You simply cannot achieve optimal health without taking care of your sleep.

Fill up with Fiber

March 2, 2021March 2, 2021 Christy Nealey

National Nutrition Month is an annual campaign created by The Academy of Nutrition and Dietetics. During March, everyone is invited to learn about making informed food choices and developing healthy eating and physical activity habits. Join the “Personalize Your Plate” Campaign with weekly tips on meal planning, adding variety to your diet, and nutrition through all stages of life. Visit the Fitness and Wellness Division’s SharePoint site to find these tips and more

Keep reading to learn more about fiber and easy ways to boost fiber in your daily diet.

What Is Fiber?

Dietary fiber is the part of foods that the body cannot digest or absorb. It is found naturally in plant-based foods including whole grains, fruits, vegetables, and beans, and legumes. Fiber is not broken down and instead passes through your body relatively intact. There are two different types of fiber, each with its own benefits:

Soluble fiber (dissolves in water)

Lowers blood cholesterol.
Lowers blood sugar.

Sources include oatmeal, peas, beans, apples, oranges, carrots, and barley.

Insoluble fiber (does not dissolve in water)

Promotes movement of food through the digestive system.
Increases stool bulk.

Sources include whole-wheat flour, wheat bran, vegetables, nuts, and beans.

Why Do We Need Fiber?

Diets rich in fiber are associated with many health benefits. Fiber helps keep you feeling fuller longer, which helps prevents overeating and hunger between meals. The soluble fiber in oatmeal, beans, and flaxseed can help lower LDL (“bad”) cholesterol levels. Fiber slows down the digestion of food and keeps blood sugar from rising too quickly. It also adds bulk to your stools to keep waste moving through your intestines, preventing constipation.

How Much Fiber Do I Need?

Fiber is an important part of a balanced diet, yet 95% of Americans do not meet dietary fiber intake recommendations. The average target is about 25-35 grams of fiber per day but varies depending on your age.

Power Fibers

Getting enough fiber each day is not difficult if you eat a variety of fruits and vegetables and whole grains. Use these foods and portion sizes as a guide.

Chia seeds – 1 ounce (2 Tbsp) = 10.5 grams
Flaxseeds – 1 ounce = 8 grams
Almonds – 1 ounce (~23 almonds) = 3.3 grams
Raspberries – 1 cup = 8 grams
Pear – with skin = 6 grams
Apple – with skin = 4 grams
Whole-wheat spaghetti, cooked – 1 cup = 6.3 grams
Bran flakes cereal – ¾ cup = 5.5 grams
Instant oatmeal, cooked – 1 cup = 4 grams
Whole-Wheat English Muffin – 1 whole muffin = 4 grams
Air-Popped Popcorn – 3 cups = 3.6 grams
Brown rice – 1 cup = 3.5 grams
Green peas, boiled – 1 cup = 8.8 grams
Black beans, cooked – ½ cup = 7.5 grams
Baked Potato – 1 medium baked potato with skin = 4 grams
Black beans, cooked – ½ cup = 7.5 grams
Brussel sprouts, boiled – 1 cup = 4 grams

Try some of these easy and tasty ways to increase the amount of fiber you eat. Be careful, if you do not eat much fiber now, make gradual changes to the amount of fiber in your diet. Increasing the amount of fiber too quickly can cause gas, bloating, and abdominal cramps.

Choose a breakfast cereal with 5+ grams of fiber per serving and top it with strawberries, raspberries, or blueberries.
Enjoy fruits and vegetables throughout the day – aim for at least 5 servings.
Eat more beans, peas, and lentils. Add them to soups, salads, and casseroles.
Enjoy a handful of dried fruit, nuts, or air-popped popcorn as a snack.
Substitute whole-wheat flour for half of the white flour your recipe calls for when you are baking.
Enjoy whole-grain bread. Look for the ingredient terms “whole wheat”, “whole-wheat flour”, or “whole grain” as the first ingredients on the label and for at least 2 grams of fiber per slice.
Eat the peel! Taking the peels off fruits and vegetables reduces the amount of fiber.
Switch to brown rice or whole-grain pasta instead of white rice or pasta.
Choose whole fruit instead of drinking juice. You will get more fiber and consume fewer calories.

Fiber Face-Off

Here are a few examples of great-tasting fiber-rich foods readily available and how you can “power-up” your preferred food choices. On the left are examples of commonly eaten foods. The options on the right are power-up versions of the same food. The hope is when you see the power-ups you will say “Wow! it really is easy to eat more fiber”-and, “I can do that!”

Make Heart Health Part of Your Self-Care Routine

February 1, 2021February 1, 2021 Christy Nealey

Devoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple self-care, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals, and not cheating on sleep can all benefit your heart.

And that’s a good thing, because heart disease is largely preventable and focusing on improving your heart health has never been more important. Heart disease is a leading cause of death for women and men in the United States, and many Americans remain at risk of getting it, according to the National Heart, Lung, and Blood Institute (NHLBI). People with poor cardiovascular health are also at increased risk of severe illness from COVID-19.

“Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke,” said David Goff, M.D., NHLBI’s director of cardiovascular sciences.

It may be easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes daily for heart-healthy practices. Take an online yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep, or make a medication checklist. Then seek out support from others, even if it’s online or via a phone call, to help you stick to your goals.

Here are few self-care tips to try every day to make your heart a priority:

Self-Care Sunday

Find a moment of serenity every Sunday. Spend some quality time on yourself.

Mindful Monday

Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range. Being aware of your health status is a key to making positive change.

Tasty Tuesday

Choose how you want to approach eating healthier. Start small by pepping up your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, heart-healthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains, and low-fat dairy products.

Wellness Wednesday

Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping, or learn the signs of a heart attack or stroke. You could be having a heart attack if you have chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea, or lightheadedness. You might be having a stroke if you have numbness in the face, arm, or leg; confusion; trouble talking or seeing; dizziness; or a severe headache.

Treat Yourself Thursday

Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit still and meditate, go for a long walk, or watch a funny show. Laughter is healthy. Whatever you do, find a way to spend some quality time on yourself.

Follow Friday

Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to self-care are depression and a lack of confidence, according to a study published in the Journal of the American Heart Association. If your mental health gets between you and your fabulous self, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.

Selfie Saturday

Inspire others to take care of their own hearts. Talk about your self-care routine with loved ones or share a selfie on your social media platforms. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight, and quit smoking.

Learn more about heart health and heart-healthy activities in your community, and see what others are doing for their heart health, at nhlbi.nih.gov/ourhearts or follow #OurHearts on social media.