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WELLNESS NEWSLETTER
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Volume 4, Issue 4

October 2012

Harford County Department of Human Resources

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Breast Cancer Awareness Month

October is the National Breast Cancer Awareness month reminding us not only of the lives this disease has touched , but also keeping us informed of the preventative measures that should be taken in the hopes of a bright future. Knowledge is power and understanding the signs and symptoms are the very first keys to success if ever challenged in this battle. Although the early stages of breast cancer does not always show symptoms, it is still beneficial for one to conduct a monthly self breast examination. Many factors may play a role of one being diagnosed with this disease such as: family history, genes, age, gender, hormonal replacement therapy etc. However, there are few simple steps of action that can be taken to lower your risk factor. Decrease the fat in your diet Maintain a healthy weight Stay active Consume alcohol in moderation Maintain your OBGYN visits accordingly For more information please visit: health.nytimes.com/health/guides/disease/ breast-cancer/overview.html

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Restless Legs Syndrome (RLS)

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Causes, Symptoms, Treatments and More

Article Link: http://www.webmd.com/brain/restlesslegs-syndrome/restless-legs-syndrome-rls Restless legs syndrome (RLS) is a disorder of the part of the nervous system that affects the legs and causes an urge to move them. Because it usually interferes with sleep, it also is considered a sleep disorder. Symptoms of Restless Legs Syndrome People with restless legs syndrome have uncomfortable sensations in their legs (and sometimes arms or other parts of the body) and an irresistible urge to move their legs to relieve the sensations. The sensations are difficult to describe: they are an uncomfortable, itchy, pins and needles, or creepy crawly feeling in the legs. The sensations are usually worse at rest, especially when lying or sitting. The sensations can lead to sleep deprivation and stress. The severity of RLS symptoms ranges from mild to intolerable. Symptoms can come and go and severity can also vary. The symptoms are generally worse in the evening and at night and less severe in the morning. For some people, symptoms may cause severe nightly sleep disruption that can significantly impair a persons quality of life. Who Gets Restless Legs Syndrome Restless legs syndrome may affect up to 10% of the U.S. population. It affects both sexes but is more common in women and may begin at any age, even in young children. Most people who are affected severely are middle-aged or older. RLS is often unrecognized or misdiagnosed. In many people it is not diagnosed until 10 to 20 years after symptoms begin. Once correctly diagnosed, RLS can often be treated successfully. Causes of Restless Legs Syndrome In most cases, doctors do not know the cause of restless leg syndrome; however, they suspect that genes play a role. About half of people with RLS also have a family member with the condition. Other factors associated with the development or worsening of restless legs syndrome include: Chronic diseases: Certain chronic diseases and medical conditions, including iron deficiency, Parkinsons disease, kidney failure, diabetes, and peripheral neuropathy often include symptoms of RLS. Treating these conditions often gives some relief from restless legs symptoms.

Medications: Some types of medications, including anti-nausea drugs, antipsychotic drugs, some antidepressants, and cold and allergy medications containing antihistamines may worsen symptoms. Pregnancy: Some women experience RLS during pregnancy, especially in the last trimester. Symptoms usually go away within a month after delivery. Other factors, including alcohol use and sleep deprivation, may trigger symptoms or make them worse. Improving sleep or eliminating alcohol use in these cases may relieve symptoms. Diagnosis of Restless Legs Syndrome There is no medical test to diagnose restless legs syndrome; however, doctors may use blood tests and other exams to rule out other conditions. The diagnosis of restless legs syndrome is based on a patients symptoms and answers to questions concerning family history of similar symptoms, medication use, the presence of other symptoms or medical conditions, or problems with daytime sleepiness. Can Restless Legs Syndrome Develop Into Something More Serious Most people with restless legs syndrome have the "idiopathic" form -- meaning there's no known cause. Consequently, there is no risk of RLS progressing to more serious conditions, such as Parkinson's disease. Restless legs syndrome can also be caused by medical conditions or diseases (such as iron deficiency, diabetes, or kidney disease). If untreated, these medical conditions can cause serious health problems as well as worsen the symptoms of restless legs syndrome. How Can I Get a Good Night's Sleep Despite Restless Legs Syndrome? Experts agree that simply changing behavior can often help you sleep better with restless legs syndrome. For those with mild to moderate restless legs syndrome, these steps could reduce or prevent symptoms: Reduce caffeine intake Cut down on alcohol Stop smoking, or at least cut back Maintain a regular sleep pattern & good sleep habits Exercise regularly, but moderately (heavy exercise can worsen symptoms) Hot baths or heating pads or ice packs applied to the legs

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By Bailey Shiffler Special to The Baltimore Sun

The New School (health ) Rules

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Back to school can also mean back to germs, breaks, sprains, and concussions. While most of us know kids need a good nights sleep and a good breakfast, just how do experts define good? And what other basics should parents put onto their checklist? Here are a dozen health rules to help you help your kids better prevent schoolhouse maladies. 1. Recipe for a bad day. Its easy to pop your late-waking, picky eater in the car with a box of dry cereal or a toasted plain bagel for the drive to school. But the number 1 thing that will keep your children alert all day is ensuring that they have something healthful to eat in the morning, says Diana Sugiuchi, Nutritionist and owner of Nourish Family Nutrition. She suggests packing kids with protein, like eggs, milk or yogurt, and a complex carbohydrate, like a whole grain or fruit. The kinds of foods that you choose will make a big difference in the ability to concentrate and energy levels, she says. Simple carbohydrates, like sugary cereals, fruit juice and white bread, wont keep kids feeling full for long, while the protein and complex carbs will increase energy and focus. Make that bagel whole grain and top it with peanut butter for an easy buy smarter start. 2. Get the 411 on shots. Dr. Virginia Keane, Associate Professor of Pediatrics at the University of Maryland School of Medicine, says the first step to having a healthy school year is making sure your child is up to date on his or her vaccines. All of these infections are still around, so your child is susceptible without being vaccinated, she says. Maryland students are required to be vaccinated against Diphtheria, tetanus and Pertussis, Polio, Hepatitis B, Measles, Mumps, Rubella and Varicella. Children under 7 years old are required to have four doses of the DTP/DTaP vaccination, while children older than 7 are required to have three doses of Tetanus and Diphtheria containing DTP, DTaP, Tdap, DT or Td. Also, students younger than 13 are required to have one dose of Chickenpox vaccine, while two doses are required for previously unvaccinated students 13 or older. Be sure to check with the school for any particular requirements it might have. 3. Flu vaccines are not just for the old and infirm. The flu vaccine is not a 100 percent guarantee that your family with stay flu-free, but it will cut your chances, Keane says. Most schools offer vaccinations; check with your pediatrician for other locations. There are needle-free versions for children who fear shots. 4. Obsessive-compulsive is ok with hand-washing. Encourage children to wash their hands: after they use the restroom, before they eat lunch, after recess, after they cough or sneeze frequent hand-washing is a great way to prevent illness. Keane also suggests wiping down elementary school childrens desks with cleaning wipes once a week. (buy a big box for the teacher to keep the whole classroom on the same germ-free page.) 5. Just add water. Sugiuchi suggests sending your children to class with a refillable water bottle. Being well hydrated during the day makes a big difference in energy and the way they feel, she says. 6. Sports drinks are not always a winning option. While sports and energy drinks are popular with children, plain old water is the best option. Meredith Harter, Clinical Dietitian at the Johns Hopkins Childrens Center, says a sports drink every now and then perhaps during a vigorous sporting event is ok, but in general water is the way to go. According to the American Council on Exercise, children and adults should drink 17 to 20 ounces of water two to three hours before the start of exercise, eight ounces of fluid 20 to 30 minutes before exercise or during warm-up, seven to 10 ounces of fluid every10 to 20 minutes during exercise and an additional eight ounces of fluid within 30 minutes after exercising. Harter says milk and water should be the staple liquids in childrens diets. Most juices, fruit punches or sodas are mostly just calories, she says. The 150 calorie soda could have been a mini bag of popcorn that will be more satisfying. For kids who think water is boring, Harter suggests looking to fruit-infused flavored waters, and a study published in General Dentistry by researchers at the School of Dental Medicine at Southern Illinois University suggest that the high-acid levels found in energy and sports drinks can erode tooth enamel.

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7. Talk to your kid about bullying and keep talking. Mental health is just as important as physical health. Keane advises sitting down regularly with your children to make sure they are not victims or proponents of bullying, and also that they and their friends have healthy relationships. Just have a non-judgmental conversation to say that this happens when kids get together, Keane said, you want to make sure theyre not doing it to someone else, and if its happening to them that they tell you so you can make it stop. 8. Protecting your kids noggin. In July, the Maryland State Board of Education added new requirements and regulations for schools to help protect student athletes from brain injury. By the end of this month, each local school system will have trained coaches in concussion symptoms, risk and management to better educate them on when athletes should be removed from play. Schools will also be required to implement policies that ensure that students and their parents receive information about the nature and risk of concussions. Keane suggests that parents pay close attention to these new measures, possibly scheduling or attending a group meeting with their children and coaches to talk about risk. If kids are going to participate in contact sports, they should probably have a meeting with coaches to talk about hydration, head injuries and injuries on the field, she says. Its important for parents to know how staff will handle injuries and how parents will be contacted. 9. Dont be a part of a failure to communicate. Even if your child has his or her diabetes regimen under control, its important for the school nurse and teachers to know what to do in case of an emergency, Keane says. Leave extra asthma medicine with the nurse, or if your child has severe allergies, make sure he or she carries an EpiPen. 10. Keep them home or send them to school? While some keep kids with the sniffles home to prevent spreading germs, Keane says thats too late. Usually, three days before the cold you have been shedding the virus, so by the time you have a sore throat and a cough, youve already spread that to the classroom, Keane said. So staying home for minor symptoms is pointless. Dont let your kid miss out on learning. But Keane says children should never be at school if theyre running a fever, and they should go 24 hours without one before they are allowed to go back. 11. Have them get a move on. The American college of Sports Medicine released results of a University of Rome study in March that found adding physical activity into the school day helps children concentrate on their academic work. Even if your children arent interested in sports, consider encouraging them to add a block of physical activity to their school schedule. According to the Physical Activity Guidelines for Americans published by the U.S. Department of Health and Human Services, children 6 to 17 years old should be getting one hour or more of physical activity every day. Three days a week, they should be participating in a vigorous activity. They should also do musclestrengthening and bone-strengthening activities three days a week. In children in this age group, health benefits of physical activity include improved bone health, reduced symptoms of anxiety and depression, and improved cardiorespiratory endurance and muscular fitness. 12. Sleep, perchance to dream. Keane suggests taking TVs and computers out of bedrooms at night and allowing only quiet activities before bed, like reading or drawing. The Centers for Disease control and Prevention has come up with the following guidelines for how much sleep your child should get each night:

a. 3-5 years: 11-13 hours b. 5-10 years: 10-11 hours c. 10-17 years: 8.5-9.5 ours

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Safe Use of Lawn Chemicals

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Fall is the season that many homeowners prepare their lawn to have a lush turf the following spring. There are several chemical products on the market today that can give you a beautiful lawn; however minimizing the dangers inherent with these chemicals such as herbicides, pesticides, and fertilizers requires a little research and planning. Over 70 million tons of fertilizers and pesticides are used on residential lawns and gardens each year! Whether you are applying these products yourself or hiring a professional lawn care service, the chemicals in these products can be extremely hazardous, especially to children and pets. According to the National Safety Council, every year approximately 30 children are killed and another 80,000 are treated in the E.R. as a result of an unintentional poisoning from household products, including lawn chemicals. The most effective way to reduce the risks is to use non -chemical lawn care methods
Fall is the perfect time to aerate your lawn. Aerating creates openings in the soil for air, water, and fertilizer and can control thatch build-up. Prune back trees and shrubs to allow air to circulate over your lawn. Feed your soil by raking in an inch of compost into your lawn each spring and fall. Re-seed your lawn in the fall with native grasses. Thick turf can prevent weeds from taking hold in the spring. After seeding, water the lawn lightly and frequently. Some areas in your yard may not be right for growing grass; consider growing native plants in these spots. Mow lower and less often. In the fall set your mower blades lower because shorter grass blades allow the grass to concentrate its nutrients on root growth. Careful not to cut too short! Do not mow more than 1/3 the height of the vegetation each mowing. As fall progresses and the grass goes dormant you can mow less often. Let those clippings lie. Leave the grass clippings on the lawn. They do not cause thatch to build up and they provide nitrogen and reduce the amount of fertilizer needed by . As an added bonus it is less bagged grass going into the waste stream. While most plants will go dormant in the winter, the chemicals that you may use on your lawn will remain active. Use fertilizers, pesticides, and herbicides responsibly. Read the label before you buy any lawn care product. Make sure that it applies to the type of grass/weed that you have and try to get the least toxic product available. There are several organic slow-release fertilizers available at your local garden store. According to the U.S. National Wildlife Federation Less is more. Know how much area you need to treat and then buy only what you need. Not only will it save you money in the long run but you will not have to worry about the headache of storing and disposing of these hazardous chemicals. Prepare the area before applying any lawn chemical. Remove all children, pets, and their toys from the area and keep them away until the area is dry or for however long the label on the product states. Do not spray outdoors on windy or rainy days. Try to keep the spray from reaching vegetable gardens, pools, or the neighbors yards. Pets and children, by nature, may be exposed to lawn care products even after they have dried completely. Children can be extremely sensitive to the health risks associated with fertilizers, herbicides and pesticides. They often play directly on the lawn and tend to put objects in their mouths. Lawn chemicals can enter the body through the mouth, nose, eyes, and skin. Ideas for leftover lawn chemicals: Plan ahead. Try to only purchase what is needed to minimize the amount of leftovers. You can always purchase more later if needed. Offer leftover product to a neighbor or friend for their lawn. Better yet, set up a community swap forum among several neighbors through a community bulletin board or newsletter. This allows better use of the chemicals and keeps the excess out of the waste stream and the environment.

Store leftover lawn chemicals in their original containers in a secure, dry, well-ventilated area away from childrens reach. Protect from extreme temperatures that could cause the container to rust, burst, or swell. Do not throw into your household trash. These types of chemicals have specific disposal requirements that are spelled out on the package label. Please store the items until the next Household Hazardous Waste Collection Event held every spring and fall at the Harford Waste Disposal Center.

Empty plastic and glass containers that held these chemicals can be rinsed three times, wrapped in newspaper and placed in your trash. For more information about disposal of these products or collection events call Harford Countys Bureau of Solid Waste Management at 410-638-3637.

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Things to Remember
Congratulations ! JUMP START PARTICIPANTS Well done to those who have completed the six week Jump Start program. This was an informative program designed to assist employees in their efforts to achieve a lifestyle of wellbeing. We do believe it was a great experience leaving each participant with a different outlook towards their health, eating habits, and fitness approach. Each step taken is one step closer to the desired end result. Wellness ContestHealth Risk Assessments As a reminder, for those who have yet to complete an HRA that it is another opportunity for you to gain an additional entry to possibly win three months of no health insurance deductions. These assessments once completed will provide information outlining possible health risk. Please visit www.carefirst.com to register under My account for the application. To be eligible please complete by, October 19, 2012.

Next Lunch Learn ... Wednesday, October 10, 2012 Topic: Ergonomics Host: Martha Valentine Tuesday, October 23, 2012 Topic: Knitting Stress Relief Host: Harford County Government

Wellness Committee
Published by Robert Bailey-Fitness Carole Boniface Alycia Hyre-Disease Awareness Erik Ketelsen-Safety Sue Mahone Stress Management Tamara Simmons-Nutrition

Questions or Comments: 410-638-4871

tdsimmons@harfordcountymd.gov

Harford County Government

In Conjunction with

Harford County Public Library

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