Monthly Matters Archive

Happy, Healthy Holidays

There is no way around it, this holiday season will be different than previous years. There is no avoiding the COVID-19 pandemic, but there is still plenty of ways to ensure this season is merry and bright!

• Tips for a Happy, Healthy Holiday Season in 2020
  • Keep it simple. One of the quickest ways to holiday burnout is to set high, unrealistic expectations for yourself. Make your plans simple and your activities doable.
  • Create a holiday “bucket list”.  Ask yourself and your family for ideas of fun, realistic things to do this holiday season. Write down your holiday “goals” and keep them in a place where everyone can see them. Ideas might include watching a favorite holiday movie, decorating cookies, donating to charity, looking at Christmas lights, etc.
  • Pace yourself. The holiday season lasts for several weeks. Break your holiday preparations into small steps so you can accomplish a little each week. Also, do not forget our first tip and ‘keep it simple’ to prevent holiday burnout.
  • Reflect on past holidays. Think back to moments you have treasured during past holiday seasons, and try to recapture the essence of what made those times special even though it might not be exactly the same.
  • Look forward with optimism. Setting goals challenges us to aim for higher fulfillment and self-improvement. Give yourself something to look forward to next year. Set small, realistic resolutions, and ask others to help you stay accountable.
  • Talk to someone who cares. If you feel bogged down by a case of the holiday blues, do not suffer through the season. Reach out and talk to someone you trust.

MORE:

• Healthier Holidays in 1-2-3!
• Holiday Celebrations and Small Gatherings
• Three Ways to Enjoy the Holidays Without Going Into Debt
• Healthy Holidays at Work Toolkit
• Stress, Depression, and the Holidays: Tips for Coping

Gratitude

When life gets challenging it can be difficult to focus on all of the good things we have to be thankful for. Our brains are hardwired to consider the worst possible scenario and remember negative experiences as a way to avoid pain and stay safe in the future. Gratitude is one way to counteract our natural bias towards negativity to boost happiness and overall well-being.

• The Amazing Effects of Gratitude

• Gratitude Tips
  • Take a moment. Think about the positive things that happened during the day.
  • Journal. Make a habit of writing down things you’re grateful for. Try listing several things.
  • Savor your experiences. Try to notice positive moments as they are happening.
  • Relive the good times. Relive positive moments later by thinking about them or sharing them with others.
  • Write to someone. Write a letter to someone you feel thankful toward. You don’t have to send it.
  • Make a (physically distant) visit. Tell someone you’re grateful for them in person.
    Source: https://newsinhealth.nih.gov/2019/03/practicing-gratitude

MORE:

• Practicing Gratitude 
• Give Thanks, Get Happier 
• Gratitude and Heart Health 
• Three Good Things 

Stress

Everyone experiences stress! Not all stress is bad, but chronic stress can have negative impacts on your physical, mental, and social health. This year has been particularly stressful for many of us. Now is a great time to let go of what is out of your control and take small steps to manage whatever you can to help reduce the negative effects of stress in your life.

• HEALTH: Counteract the physical and mental side effects of stress by doing something that makes you feel good! Laugh with a friend, move your body, or get to bed earlier. Just doing one thing that makes your body and mind feel a little better can help minimize the impact of stress.
• MEANING: Having meaning and focusing on what really matters may help you keep other frustrations in perspective. By focusing on the bigger picture, you can avoid blowing day-to-day annoyances like traffic and dirty laundry out of proportion, which results in less stress.
• CONNECTION: Improve your mental health and lower your stress by leaning into positive social connections. Work to keep relationships with friends, family, and co-workers strong so that you can all be there for one another when times get tough.
• RESILIENCE: Work to build your resilience to help cope with stress. Promoting positive lifestyle habits like good nutrition, sleep, hydration, and regular exercise can strengthen your body to adapt to stress and reduce the emotional impact.

MORE:

• 5 Things You Should Know About Stress
• Employee Assistance Program

HEALTHY AGING

Regardless of which stage of life you are currently in, the things you can do to cultivate a healthy body and mind remain the same. Your specific actions might look a little different depending on if you are 7, 37, or 77, but all the basic principles for good health apply: eat right, move more, stay connected, find meaning, and build resilience.

• Challenge your body and mind.
• Find a hobby that brings joy.
• Maintain social connections.
• Focus on building resilience.

ENVIRONMENTAL HEALTH

What surrounds you each day in your home, work, and neighborhood can affect your health. Committing to just a few small changes can make your environments safer and keep you healthier in all the places you spend time.

• REDUCING WASTE:
  • Find out what you can do to help make a difference in our environment every day. Whether you’re at home, on the go, in the office, or at school, there are many opportunities to go green by Reducing, Reusing, and Recycling.
  • https://www.epa.gov/recycle/reducing-waste-what-you-can-do#Tips%20for%20Home
• ENDOCRINE DISRUPTORS:
  • Many chemicals, both natural and man-made, may mimic or interfere with the body’s hormones, known as the endocrine system. Called endocrine disruptors, these chemicals are linked with developmental, reproductive, brain, immune, and other problems.
  • //www.niehs.nih.gov/health/topics/agents/endocrine/
• ALLERGENS AND IRRITANTS:
  • Asthma is one of our nation’s most common chronic health conditions. Many substances can aggravate allergies or increase the severity of asthma symptoms in individuals who are sensitive to these allergens or irritants.
  • //www.niehs.nih.gov/health/topics/agents/allergens/
• POTENTIALLY TOXIC SUBSTANCES:
  • Take a look around your home. Do you know what’s in your household goods and products? Some chemicals can harm your health if too much gets into your body. Becoming aware of potentially harmful substances and clearing them out can help keep you and your family health.
  • https://newsinhealth.nih.gov/2016/12/making-healthier-home

MINDFULNESS

Mindfulness is paying full attention to what is going on in the present moment. It means being aware of your thoughts, feelings, and surroundings instead of going through life on “autopilot.” Mindfulness matters because it can help manage stress, anxiety, and depression. It has also been associated with a greater enthusiasm for life and improved self-esteem.

• HEALTH:
  • Mindfulness can improve physical and mental health and has been proven to help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate gastrointestinal difficulties. Mindfulness is also a powerful tool for depression and anxiety.
  • Health Tip: Start small by simply focusing on your breath. Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.
• MEANING:
  • We experience lots of different thoughts, feelings, and emotions each day. We worry about the future and regret things from our past. Mindfulness helps calm a wandering mind so we can focus on the present and let go of things we cannot control. Calming our thoughts allows us to be more discerning with our thoughts and put them into perspective so we can appreciate what truly does and does not matter.
  • Meaning Tip: Try a mindful walk to clear your mind and restore focus. Go for a stroll and leave your headphones at home. Concentrate on the physical sensations of walking including the sights, sounds, and feelings of each step. It is normal for your mind to wander, so when it does, return your focus to your body by repeating “left, right, left, right” as you put one foot in front of the other.
• CONNECTION:
  • Mindfulness alters the part of the brain responsible for directing attention and focus. This means it can help us notice when we are on autopilot and redirect our attention to what a friend, partner, or coworker is saying or trying to express. This can help us be more caring and present, which makes our relationships happier and more connected.
  • Connection Tip: Show appreciation to impart mindfulness into your current relationships. When we express sincere and thoughtful appreciation for others, it fosters a deeper connection. Reflect on what you appreciate about a friend, partner, or coworker and share that with them regularly.
• RESILIENCE:
  • Mindfulness breeds resilience! Individuals with higher mindfulness tend to be more resilient and have a higher satisfaction with their life. Researchers have concluded that, “mindful people…can better cope with difficult thoughts and emotions without becoming overwhelmed or shutting down (emotionally),” and, “pausing and observing the mind may (help us) resist getting drawn into wallowing in a setback.”
  • Resilience Tip: Turn towards negative thoughts with acceptance. Once you are aware of a negative thought, notice where you felt it in your body, and what emotion arises with that physical feeling. Sit with the emotion and acknowledge the discomfort you experience. Embrace that you are an objective observer of your own experience.

SAFETY MATTERS MONTH

National Safety Month in June is an opportunity to prevent unnecessary injuries and deaths at home, at work, on the roads, and in our communities. With summer just around the corner, there is no better time to focus on safety so we can fully enjoy our favorite seasonal pastimes.

• Workplace:
  • COVID-19 Return to Work Safety
  • Office Ergonomics
  • Office Safety
  • Prevent Slips, Trips, and Falls

• Heat & Sun:
  • Keep Your Cool in Hot Weather
  • Summer Heat Tips
  • Sun Safety
  • Sunscreen FAQs

• Driving & Travel:
  • Driving While Drowsy
  • Shift Idaho
  • Stay Safe Behind the Wheel
  • Summer Driving Tips

• Food:
  • Food Safety Basics
  • Food Safety Outdoors
  • Safe Summer Food
  • Summer Food Safety

• Water:
  • Canals Aren’t For Fooling Around
  • Drowning Prevention
  • Pool Safety Tips
  • Water Safety

MENTAL HEALTH MONTH

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Now more than ever it is important to prioritize our mental health, practice strategies for emotional well-being, and recognize signs of struggle in ourselves and those we care about.

• Move your body daily: Engaging in healthy behaviors for your physical health can positively impact your mental health as well. Exercise releases chemical like endorphins and serotonin that improve your mood. The feel-good hormones released when you move your body can also lead to sharper thinking, higher self-esteem, better, sleep, and stronger resilience overall.
  • Exercise and Mental Health
  • The Mental Health Benefits of Exercise
• Find a purpose: Having a sense of purpose is an essential component of mental health. Even small things can help life feel more meaningful. Developing realistic goals for yourself helps you to move forward toward the things you want to accomplish. Instead of focusing on tasks that seem unachievable, ask yourself, “What is one little thing I can accomplish today that will move me in the direction I want to go?”
  • Building Better Mental Health
• Foster positive connections: People who feel more connected to others have lower rates of anxiety and depression. Mental and emotional well-being are boosted when we make an effort to cultivate positive social connections. Text messages, video chats, emails, and hand-written notes are good ways to connect with others even when you can talk face-to-face.
  • Connect to Thrive
• Work your resilience muscle: Resilience is the ability to adapt and bounce back from stress, change, and challenge. Like a muscle, the more you exercise your resilience, the strong it becomes. Mindfulness is one simple way to enhance your resilience. Finding calm and strength internally through things like spirituality, meditation, and religion can help you better handle external challenges.
  • Five Science-Backed Strategies to Build Resilience

WELL-BEING DURING COVID-19 PANDEMIC

The coronavirus/COVID-19 pandemic is anxiety-producing and the constant uncertainty can have a negative impact on mental health. With so many unknowns, now is the time to focus on what you can control and prioritize the things that truly matter. Use our helpful resources to keep your well-being at the top of your list.

NUTRITION MONTH

National Nutrition Month is celebrated every March to remind us all about the importance of healthy eating. Healthy eating does not have to be complicated! Check out our simple nutrition tips and strategies to help you feel your best this month and all year long.

• There is so much nutrition “noise” in our world today that it is easy to feel overloaded with information. Healthy eating does not have to be complicated!
  • Eat fruits and vegetables with most meals.
  • Get adequate protein from meat, poultry, fish, seafood, eggs, dairy, and legumes.
  • Choose real foods – think about what your (great) grandparents ate.
  • Make water your drink of choice.
  • Cook and eat most meals at home.
• Your daily food choices impact how you feel today, tomorrow, and in the future. Eating healthy is important for many different reasons including energy levels, mood, longevity, and overall health. It can be easier to stick to a healthy diet when you identify why eating well is important to YOU.
• Eating meals with friends and family is part of an overall healthy diet. Sharing a meal together can positively influence your physical, mental, and social well-being. We are all busy so making time to eat together can be a challenge, but it is well worth the effort.
• Does eating when you are stressed or sad calm you down, cheer you up, compensate you for a tough day, or some combination of the three? Recognizing these thought patterns can make it easier to resist giving in. It also helps to realize that emotional eating doesn’t solve the problem that made you upset.

MORE:

• Body Weight Planner /Calorie Need Calculator
• Improve Your Eating Habits
• Simple Steps for a Healthier Lifestyle
• Tips for Getting Kids to Eat Healthy

RELATIONSHIPS

Strong, healthy relationships are important throughout your life. Your social ties with family members, friends, neighbors, coworkers, and others impact your mental, emotional, and even physical well-being. From the time you’re born, your relationships help you learn to navigate the world. You learn how to interact with others, express yourself, conduct everyday health habits, and be a part of different communities from those around you. Learn how positive social habits can help you build support systems and stay healthier mentally and physically.

• Where you live, work, or go to school can have a big impact on how much you move and even how much you weigh. Being active with others in your community can have a positive effect on your health habits and create opportunities to connect.
• The secret to a meaningful life is meaningful relationships. Think about the sorts of relationships you currently have and the kinds of relationships you would like to have. You may find a need to make new relationships, or strengthen existing ones.
• Cuddles, kisses, and caring conversations are key ingredients of close relationships. Our links to others have powerful effects on our health. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence well-being.
• Raising children can be both rewarding and challenging. You’re likely to get a lot of advice along the way, but every parent and child is unique. Being sensitive and responsive to your kids can help you build positive, healthy, and resilient relationships together.

MORE:

• Health Benefits of Strong Relationships
• Social Wellness Toolkit

GOALS

A new year is a fresh start and a great time to focus on creating (or re-establishing) healthy habits! This year, instead of making a resolution, try creating a few short-term and long-term goals. One reason people tend to give up resolutions so easily is that they can be too broad and vague. Effectively developed goals on the other hand, are specific, finite, and help you stay focused on your desired outcome.

• You can set a goal for almost anything! Whether you are training for a race, trying to eat more vegetables, or saving for a big purchase, making your goals SMART sets you up for success!
• Be purposeful in your goal setting. Choose a small number of objectives that are the most important to you. A goal should include a metric that lets you know you’ve accomplished it.
• It is easier to stick to a new behavior with a supportive network. Accountability can be motivating and is critical for success. Tell friends, family, and co-workers about your goals and ask them for support.
• Behavior change is not always linear. Chances are you will have missteps along the way. Be kind to yourself and understand that mistakes are part of the process. Instead of giving up, learn from the situation and try again.

MORE:

• How to Change Unhealthy Habits
• SMART Goals
• Why Behavior Change is Hard-and Why You Should Keep Trying

HAPPY, HEALTHY HOLIDAYS

Make the holidays merry and bright by prioritizing your well-being! Health Matters is here to help with tips, ideas, and strategies to keep you and your loved ones healthy this holiday season.  

• 12 Ways to a Healthy Holiday 
• Holiday Nutrition Tips 
• Managing Holiday Stress 
• Avoiding Holiday Debt 

• You can set a goal for almost anything! Whether you are training for a race, trying to eat more vegetables, or saving for a big purchase, making your goals SMART sets you up for success!
• Be purposeful in your goal setting. Choose a small number of objectives that are the most important to you. A goal should include a metric that lets you know you’ve accomplished it.

• It is easier to stick to a new behavior with a supportive network. Accountability can be motivating and is critical for success. Tell friends, family, and co-workers about your goals and ask them for support.
• Behavior change is not always linear. Chances are you will have missteps along the way. Be kind to yourself and understand that mistakes are part of the process. Instead of giving up, learn from the situation and try again.

MORE:

• HO, HO, HO, H2O 14-Day Holiday Water Challenge
• Celebrating the Holidays Responsibly

NURTURE AN ATTITUDE OF GRATITUDE

Most of us do not naturally dwell on all of the good things in our lives. Our brains are hardwired to consider worst possible scenarios and remember negative experiences as a way to keep us safe. Gratitude is one way to counteract our naturally negative influence to boost happiness and overall well-being!   

• Practicing Gratitude 
• Give Thanks, Get Happier 
• Gratitude and Heart Health 
• Three Good Things 

MORE:

• 30 Days of Gratitude
• 6 Gratitude Tips

RESILIENCE

Resilience is the ability to adapt and bounce back from stress, change, and challenge. Similar to a muscle, the more you exercise your resilience, the stronger it becomes. Being resilient doesn’t protect you from experiencing negative emotions, but it does help you embrace the opportunity to learn about yourself and prepare you for future challenges.

• Build Skills to Endure Hardship 
• Boost Resilience at Work 
• Take the Road to Resilience 

MORE:

• How to Manage Stress 

HEALTHY AGING

Good well-being throughout your lifetime requires more than eating right and getting enough movement. Diet and exercise are important, but so are building strong relationships, challenging the mind, and engaging in activities that cultivate joy.

• Challenge Your Mind & Body 
• Be Social 
• Get a Hobby 
• Focus on Resilience 

MORE:

• Hearing Health for All Ages

THE POWER OF CONNECTION

Did you know that lack of social connection is considered a greater predictor of health than obesity, smoking, and high blood pressure?! Our physical, mental, and emotional well-being are all supported when we prioritize positive social connections. In fact, people with strong social connections live longer, happier, and healthier lives than those without a support system.

• Connect to Thrive 
• Building Social Bonds 
• Friendships at Work 
• Connecting with Your Kids 

MORE:

• Tips for managers for positive workplace relationships 
• 50 Random Acts of Kindness at Work

MINDFULNESS MATTERS MONTH

Mindfulness is paying full attention to what is going on in the present moment. It means being aware of your thoughts, feelings, and surroundings instead of going through life on “autopilot.” Mindfulness matters because it can help manage stress, anxiety, and depression. It has also been associated with a greater enthusiasm for life and improved self-esteem.

• What is Mindfulness? 
• Mindfulness Matters 
• Ease Anxiety and Stress 
• Getting Started 

MORE:

• Check out the Health Matters Blog  for tips on adding mindful moments to your day.
• Meditation and Relaxation Apps 
• Resources for Sleep 

NATIONAL SAFETY MONTH

National Safety Month is an opportunity to prevent unnecessary injuries and deaths at home, at work, on the roads, and in our communities. With summer just around the corner, there is no better time to focus on safety so we can fully enjoy our favorite seasonal pastimes.

• Summer Safety Tips 
• Food Safety at BBQs/Cookouts 

MORE:

• Stay safe behind the wheel during your next road trip  with these tips from Idaho Department of Transportation.
• Maintain food safety with these three strategies during the hot summer months and all year round!

PHYSICAL FITNESS AND SPORTS MONTH

Our bodies were made to MOVE and regular movement is good for everyone! This month challenge yourself to find (or rediscover) something you enjoy that keeps your body in motion.

• Hate Exercise? Try these tips! 
• 101 Tips for Family Fitness Fun

MORE:

• Get moving as a team with the Spring into Summer Team Fitness Challenge!
• Motivate yourself to play, explore, and move by printing some Health Matters posters for your workspace.
• Find events that get you moving and having fun!

HUMOR IS HEALTHY

A good laugh can soothe tension, aid in relaxation, and release feel-good hormones to your brain. Laughter has also been shown to strengthen a person’s immune system and help relieve pain by encouraging the body to release its own natural painkillers!

• Stress Relief from Laughter 
• Laughter is the Best Medicine 
• Humor at Work 

More:

• “Life is Better When You’re Laughing” posters: Poster 1 / Poster 2 / Poster 3

NUTRITION MONTH

Let’s get back to the basics of healthy eating this month by adding more real food to our plates. 

• Reasons to Eat Real Food 
• Sneak in More Veggies 
• Keys to a Healthy Diet 
• Healthy Lunches for Work 

MORE:

• You can find healthy food options just about everywhere, even the gas station!
• Additional tips and resources related to nutrition.

LOVE & HEART HEALTH

February is a month dedicated to love! Prioritizing your health and personal well-being is the ultimate exercise in self-care. Show yourself some love this month – you deserve it!

• Love Your Heart 
• Self-Acceptance & Well-Being 
• 4 Ways to Show Yourself Love 
• Emotional First Aid 

MORE:

• Find even more ways to take care of yourself physically, mentally, and emotionally with GuidanceResources® ! Click the Register tab, and enter your Organization Web ID: SOIEAP.

NEW YEAR, NEW HABITS

A new year is a fresh start and a great time to focus on creating (or re-establishing) healthy habits!

• Stages of Change 
• Creating Healthy Habits 
• Keeping Health Resolutions
• 6 New Year’s Resolutions for a Happy and Healthy Year
• Infographic: Build Healthy Habits
• Infographic: Ring in the New Year with Less Stress
• From family to finances to fitness, GuidanceResources®  has trainings, guides, and tips to help you start the new year off right! Click the Register tab, and enter your Organization Web ID: SOIEAP.

CELEBRATING HAPPY, HEALTHY HOLIDAYS

Make the holidays merry and bright by prioritizing your well-being! Health Matters is here to help with tips, ideas, and strategies to keep you and your loved ones healthy this holiday season.

• Healthier Holidays in 1-2-3! 
• Holiday Stress & Depression 
• Make Your Holidays Merrier 
• Infographic: Handling Holiday Stress
• Infographic: Mindful Eating Tips

DIABETES AWARENESS MONTH

Diabetes is a chronic disease that affects how your body turns food into energy. According to the CDC , more than 30 million Americans are living with diabetes and 1 in 4 of them don’t know they have it!

• What is Diabetes? 
• Are YOU at Risk for Diabetes? 
• Plan to Prevent Diabetes 
• Idaho Prevents Diabetes

Learn more about Diabetes Awareness Month 

NATIONAL BREAST CANCER AWARENESS MONTH

One in eight women will be diagnosed with breast cancer during their lifetime. Early detection is key. Perform routine self-exams, talk with your doctor about your risks, and get routine mammograms.

MAMMOGRAM Q&As:

• What is a mammogram? A mammogram is a low-dose x-ray exam of the breasts to look for changes that are not normal. The results are recorded on x-ray film or directly into a computer for a doctor called a radiologist to examine. A mammogram allows the doctor to have a closer look for changes in breast tissue that cannot be felt during a breast exam. It is used for women who have no breast complaints and for women who have breast symptoms, such as a change in the shape or size of a breast, a lump, nipple discharge, or pain. Breast changes occur in almost all women. In fact, most of these changes are not cancer and are called “benign,” but only a doctor can know for sure. Breast changes can also happen monthly, due to your menstrual period.
• How is a mammogram done? You stand in front of a special x-ray machine. The person who takes the x-rays, called a radiologic technician, places your breasts, one at a time, between an x-ray plate and a plastic plate. These plates are attached to the x-ray machine and compress the breasts to flatten them. This spreads the breast tissue out to obtain a clearer picture. You will feel pressure on your breast for a few seconds. It may cause you some discomfort; you might feel squeezed or pinched. This feeling only lasts for a few seconds, and the flatter your breast, the better the picture. Most often, two pictures are taken of each breast — one from the side and one from above. A screening mammogram takes about 20 minutes from start to finish.
• How often should I get a mammogram? The United States Preventive Services Task Force (USPSTF) recommends:
  • Women ages 50 to 74 years should get a mammogram every 2 years.
  • Women younger than age 50 should talk to a doctor about when to start and how often to have a mammogram.
• How do I get ready for a mammogram? First, check with the place you are having the mammogram for any special instructions you may need to follow before you go. Here are some general guidelines to follow:
  • If you are still having menstrual periods, try to avoid making your mammogram appointment during the week before your period. Your breasts will be less tender and swollen. The mammogram will hurt less and the picture will be better.
  • If you have breast implants, be sure to tell your mammography facility that you have them when you make your appointment.
  • Wear a shirt with shorts, pants, or a skirt. This way, you can undress from the waist up and leave your shorts, pants, or skirt on when you get your mammogram.
  • Don’t wear any deodorant, perfume, lotion, or powder under your arms or on your breasts on the day of your mammogram appointment. These things can make shadows show up on your mammogram.
  • If you have had mammograms at another facility, have those x-ray films sent to the new facility so that they can be compared to the new films.
• Where can I learn more?
  • Breast Cancer Overview  
  • Blue Cross Mammography Information  
  • Breast Cancer Risk Assessment Tool  
  • Centers for Disease Control – Breast Cancer  
  • Comprehensive Cancer Control of Idaho
  • Male Breast Cancer 
  • WomensHealth.gov 

FALL INTO HEALTHY HABITS MONTH

As summer comes to a close and the kids go back to school, it is the perfect time to fall back into a healthy routine! Health Matters is here to help you get back on track with four simple ideas.

• BREATHE DEEP  Deep breathing incorporated throughout your day can help you manage stress and anxiety.
• UNPLUG Regular breaks from electronics can quiet your mind and allow you to be more present.
• GET OUTSIDE A few minutes outdoors each day can improve your physical and mental health.
• PRIORITIZE SLEEP  Quality sleep can positively influence your memory, mood, and appetite regulation.

More Healthy Habit Resources:

• 4 Habits to Help You Prepare for Back-to-School Season 
• 11 Simple Health Habits Worth Adopting Into Your Life 
• Build Healthy Habits
• Creating Healthy Habits: Make Better Choices Easier 
• Healthy Habits, Healthy Families 

NATIONAL IMMUNIZATION AWARENESS MONTH

Many adults don’t know which vaccines they need, and even fewer are fully vaccinated. Not only can vaccine-preventable diseases make you very sick, but if you get sick, you may risk spreading certain diseases to others. That’s a risk most of us do not want to take. You can help protect your health and the health of your loved ones by getting your recommended vaccines.

FREQUENTLY ASKED QUESTIONS ABOUT VACCINES & IMMUNIZATIONS

• Are vaccines safe?
  • Yes. The longstanding vaccine safety system in the United States ensures vaccines are safe. Safety monitoring begins with the FDA, which ensures the safety and effectiveness of vaccines for the United States. Before the FDA approves a vaccine for use by the public, the results of studies on safety and effectiveness of the vaccine are evaluated by highly trained FDA scientists and doctors. The FDA also inspects the sites where vaccines are manufactured to make sure they follow strict manufacturing guidelines. The FDA and CDC continue to monitor vaccines after licensing to ensure continued safety of the vaccines in the U.S.
• Why do adults need vaccines?
  • All adults need vaccinations to protect against serious diseases that could result in severe illness requiring medical treatment or even hospitalization, missed work and not being able to care for family. Vaccines are recommended throughout your life. Even if you were fully vaccinated as a child, you may be at risk for other diseases due to your age, job, lifestyle, travel or health condition. In addition, the protection from some vaccines can wear off over time.
• Are vaccine-preventable diseases really a threat for adults?
  • Every year, thousands of adults in the U.S. experience serious health problems, are hospitalized and even die from diseases that could be prevented by vaccines. Many of these diseases are common in the U.S. For example, in 2015, there were about 27,000 cases of invasive pneumococcal disease and 3,300 deaths among adults ages 18 and older. In addition, about 1 million cases of shingles and millions of cases of flu occur each year in the U.S Older adults and adults with chronic health conditions such as asthma, chronic obstructive pulmonary disease (COPD), heart disease and diabetes are at higher risk of suffering complications from certain vaccine-preventable diseases like flu and pneumonia.
• What vaccines do adults need? How often and when do they need them?
  • The vaccines a person needs are based on their age, medical conditions, occupation, vaccines they have received in the past and other factors. Taking the CDC adult vaccine quiz  is one way to find out which vaccines you might need. Discuss the results with your health care provider to make sure you are up to date on the vaccines recommended for you.
• Are there vaccines specific to adults?
  • Some vaccines recommended for adults are very similar to childhood vaccines. For example, Tdap is a vaccine that is used for people over the age of 6 to provide protection against tetanus, diphtheria and pertussis. A vaccine called DTaP is given to children 6 and younger to provide protection against these same diseases. Other vaccines protect against diseases that are more common in adults than in children. For instance, the shingles vaccine protects against shingles, a disease more common in adults; this vaccine is not recommended for children.  Adults should make sure to discuss vaccines with their doctor or other health care professionals.
• What are the potential risks from vaccines?
  • Side effects from vaccines are usually mild and temporary, such as soreness where the shot was given or a slight fever that goes away within a few days. Some people may have allergic reactions to certain vaccines, but serious and long-term effects are rare. However, the benefits of vaccination greatly outweigh the risks. Anyone who gets a vaccine should be fully informed about both the benefits and the risks of vaccination. Any questions or concerns should be discussed with a health care professional.
• Do I really need a flu vaccine every year?
  • Yes. CDC recommends a yearly flu vaccine for just about everyone 6 months and older, even when the viruses the vaccine protects against have not changed from the previous season. The reason for this is that a person’s immune protection from vaccination declines over time, so an annual vaccination is needed to get the “optimal” or best protection possible against flu. Adults should get a flu vaccine, if possible, by the end of October. More information about the flu vaccine can be found on the CDC’s website 
• Where can I get more information?
  • Talk with your doctor or other health care professional about which vaccines are right for you.
  • Visit the CDC’s website for information on vaccines and immunizations .
  • Take the CDC quiz to find out which vaccines are recommended for you .
  • Use the Idaho Immunization Program’s website for information on vaccines and immunizations in Idaho .
  • Visit HealthCare.gov’s website more information on adult vaccines and the Affordable Care Act .

CDC RECOMMENDED IMMUNIZATIONS BY AGE

CHILDREN: 0-6 years old	PRETEENS & TEENS: 7-18 years old	ADULTS: 19 years old and older

MINDFULNESS MATTERS MONTH

Mindfulness is paying full attention to what is going on in the present moment. It means being aware of your thoughts, feelings, and surroundings instead of going through life on “autopilot.” Mindfulness matters because it can help manage stress, anxiety, and depression. It has also been associated with a greater enthusiasm for life and improved self-esteem.

LEARN ABOUT MINDFULNESS

• Getting Started with Mindfulness 
• Mindfulness Meditation May Ease Anxiety and Mental Stress 
• What is Mindfulness? 

MINDFULNESS & MEDITATION TOOLS

• Meditation and Relaxation Apps 
• Resources for Sleep 

MIDWEEK MINDFULNESS EMAILS

• July 11: Mini Mindful Moments
• July 18: Mindful at Work
• July 25: Stress & Mindfulness

NATIONAL SAFETY MONTH

It’s almost summer which means it’s time for fun in the sun, water sports, road trips, campouts, and BBQ’s! Make safety a priority for a happy and healthy summer with family and friends.

FOOD SAFETY RESOURCES

• Eating Outdoors, Handling Food Safely 
• Have a Food Safe Summer 
• Printable Guide: Basics of Handling Food Safely 

HEAT & SUN SAFETY RESOURCES

• Heat Wave Safety 
• Sun Safety Guidelines 
• Sunscreen FAQs 

DRIVING & TRAVEL SAFETY RESOURCES

• Drive Well Idaho 
• Drowsy Driving vs. Drunk Driving 
• Navigate Around Summer Driving Hazards 
• Summer Driving Tips 

WATER SAFETY RESOURCES

• Canals Aren’t for Foolin’ Around 
• Drowning: It Can Happen in an Instant 
• Safety on the Open Water 
• Splashing into Summer – Pool Safety Tips 

WORKPLACE SAFETY RESOURCES

• Stay Safe at Work 

NATIONAL PHYSICAL FITNESS & SPORTS MONTH

Regular movement is good for everyone! This month challenge yourself to find (or rediscover) something you enjoy that keeps your body in motion.

• Easy Ways to Be Active 
• Hate exercise? Read this. 
• Keeping Adults in the Game 
• Spring Fun Runs & Walks 
• Why Adults Need Recess Too