The Reason for the Season, Resolutions Not Needed

Prevention for the Season:
E. coli cases double
    A harmful bacteria that can cause food poisoning may be twice as prevalent as previously thought, federal health officials say. As many as 40,000 people a year may become ill from the E. coli 0157:H7 bacteria, according to Centers for Disease Control statistics expected to be released early next year. The CDC attributes the increase to a change in its methodology for counting illnesses related to E. coli. The number of reported E. coli outbreaks jumped 50% this year after falling for two years, according to CDC statistics. From USA Today On-line 12/7/98
    Throughout this time of year help to reduce your risk of intestinal problems by proper food preparation and storage. The rule of thumb - keep hot foods hot and cold foods cold. Examples of temperature suggestions are a minimum of 185 degrees F for the inside of meat and at the highest, 38 degrees F for cold food storage.
    The bad effects of E. coli will usually take their toll on your intestines within 24 hours of eating contaminated food. Salmonella, another harmful bacteria related to food poisoning takes approximately 48 to 72 hours before its symptoms become painfully obvious.
    Besides food cooking and storage, good hand washing procedures and the cleaning of cooking surfaces and utensils with a 10% bleach (one part bleach, nine parts water) solution will help keep these two culprits in check. Anti-bacterial soaps are not much better than regular soaps. Anti-bacterial hand soaps remove 97% of bacteria from hands while regular soaps remove 96% of hand bacteria. Prevention of tummy problems is truly In Your Hands.

How Healthy are You?
Directly from ACSM's Health and Fitness Journal 2(6):7, 1998.
    Scientists at the Lawrence Berkeley National Laboratory at the University of California want you to participate in their National Health Study without ever leaving your desk. The Web site survey is straightforward and asks about the type and amount of physical activity you get, any injuries related to activity, types of shoes you wear, and the foods that you eat. They will respond to you with a report of energy you spend each day, the number of calories you eat, how your exercise habits compare to others in your age range, and more. You will become part of an international study to test whether diet, physical activity, and traditional and alternative medicine prevent heart disease and cancer.
    It's kind of fun and definitely interesting, even though it takes a little longer than the 35 minutes the researchers predict. Go to http://www.healthsurvey.org to find out for yourself.

Holiday Weight Control
    Avoiding holiday weight gain is possible with some consistent self-monitoring. To do this, you need to be aware of the foods you consume, the number of calories and fat grams, and the amount of exercise you get. Try using a daily record to monitor your weight, food intake, and exercise. Some graph paper can also help in keeping a visual record of your holiday weight. In a study of weight gain or loss during the three holidays (Thanksgiving, Christmas, and New Year's) people who were consistent self-monitors maintained or loss weight. Those who were less consistent gained unneeded fat weight during the same time period. Baker and Kirschenbaum. Health Psychology 17(4):1998. Many Americans gain between five to 10 pounds this time of year and never loose all that was gained. Weight gain occurs when the balance between energy intake (calories) exceeds energy spent (activity). Overeating just 35 Calories a day (the equivalent of one teaspoon of sugar) will lead to a gain of over 3.5 pounds per year. That's a gain of 20 pounds of fat (3,500 Calories/pound of fat) in just over 5 years. Remember, the only weight loss programs that have been shown to be effective in keeping the weight off are those programs that incorporate both a reduction in Calorie intake and an increase in activity. These programs also incorporate mild to moderate healthy behavior additions to daily living. All other quick weight loss programs, diet only programs, etc... are not effective in controlling body weight. Resolve to not need to make resolutions this New Year. Stop the weight gain before it starts. Your health will then be in YOUR hands and not in your mouth .

Healthy Cholesterol Levels
    Current national guidelines suggest that people should keep their total cholesterol levels below 200 milligrams per deciliter (mg/dL) and that HDL cholesterol (good cholesterol) should be at, or above, 35 mg/dL. However cardiologists are recommending that men's HDL's should be at least 45 mg/dL and women's should be at least 5) mg/dL (Health News 4(13):6, 1998). Other cardiologists, and a large body of research, have suggested that low LDL cholesterol (the "bad" one) levels are of most importance. individual's with an LDL level 130 mg/dL have less risk of cardiovascular disease (CVD, e.g., heart attack, stroke, peripheral vascular disease). A further lowering of LDL to 100 mg/dL with reduce the risk of CVD by an additional 35% in most people and an impressive 55% reduction of CVD risk in diabetics. Furthermore, cardiologists are seeing almost a zero risk of CVD in people whose LDL cholesterol levels are 70 mg/dL or less (Focus on Health interview with Dr. Michael Isaacson, Cardiologist).
    Exercise is one of the few sure- fire ways to increase your HDL levels. Red wine and hormone replacement therapy appear to help increase HDL levels in women. LDL's can be lowered by reducing dietary cholesterol and especially dietary fats. Saturated fats and trans fatty-acids found in margarine (e.g., hydrogenated vegetable oils) strongly raise LDL cholesterol and should be avoided. Sometimes, in certain cases, cholesterol lowering drugs are needed to bring down LDL levels - even if you religiously adhere to diet and exercise methods to keep it down.
    Knowing your total cholesterol level is a good start and can be obtained for free at many health screenings. If your total cholesterol is below 175 mg/dL you probably are not at much risk for CVD due to cholesterol. Above this however, you may be at risk. Do you know your numbers?

New Radio Show on KASU
    Beginning in January, KASU-FM, 91.9 on the FM dial, will present Focus on Health, a public affairs health program dealing with health issues that affect your life. Focus on Health is produced at KASU in conjunction with the College of Nursing and Health Professions at our university. St. Bernards Regional Medical Center is a major underwriter for the show with the Northeast Area Regional Medical Center providing additional support. Dr. Jim Farris will host Focus on Health. He will discuss a variety of health issues that affect our lives with local and regional health experts. Some of the topics will include, cardiovascular disease, youth violence, prostate cancer, AIDS in America, elderly health, nutrition, and much more. The show will also be heard on national public radio affiliate KABF-FM in Little rock. Plan to join Dr. Farris and his guests every Wednesday at 6:30 p.m. on KASU-FM, 91.9 for unique and enriching public radio for the entire broadcast region. For additional information regarding the show, call Dr. Farris at X-3591.

ASU Faculty and Staff say that the majority get some activity weekly.
    Most of your co-workers report that are involved in some form of activity at least three times per week. Activities include walking, gardening, swimming, aerobics, strength training, jogging, bicycle riding, and home exercise equipment - aerobic. These are all beneficial lifetime activities that help to reduce the risk of most lifestyle related diseases and improve overall health and fitness. Keep up the good work! From the Employee needs assessment survey and Employee Health Risk Factor surveys. Join us in January for the Noontime SuperCircuit exercise program. We will begin on Monday, January 4.

The Reason for the Season
    Luke 2:11. For unto you is born this day in the city of David a Savior, which is Christ the Lord. We wish you holidays and vacations filled with much joy, peace, and happiness. See you in February.

The Arkansas State University Employee Wellness Newsletter is published monthly during the academic year by the College of Nursing and Health Professions and edited by the Wellness Coordinator. Health and wellness questions can be addressed to Jim Farris, Ph.D., ext. 3591 or jfarris@astate.edu.