Your Health is in Your Hands

Wellness is a state of mind, body . . . and choice

When it comes to our own safety and well-being, our greatest fears tend to be irrational. Some people are afraid of flying, or snakes, or thunderstorms – even the thought of speaking before an audience can send some people into a panic. The media often reinforce our darkest fears by focusing on terrorism, violence and disasters, even though we are 20 times more likely to die in an auto accident than a plane crash.
Psychologists say that people feel more threatened by risks over which they have no direct control. The good news is, the greatest risks to your life and health are the ones you can control, the voluntary behaviors which you choose every day. Although 95 percent of the trillion dollars our nation spends each year on health goes to direct medical care, with just 5 percent to health improvement efforts, 40 percent of deaths are caused by behavioral choices – diet, physical activity, substance abuse, sex and safety practices.

A recent report from the Centers on Disease Control shows that smoking remains the single leading cause of preventable deaths, but deaths caused by poor diet and inactivity have increased by one-third since 1990 and are now a close second to tobacco. While causes of death provide researchers with an important indicator of where to focus prevention efforts, these factors impact not just the length but the quality of our lives, taking a heavy toll in diminished productivity and higher rates of illness and disability.

Americans can add quality and years to their lives by paying attention to three main areas – avoiding tobacco use, maintaining a healthy weight and exercising regularly. Prevention is the key to postponing the onset of illness. Research shows that exercise can delay the onset of disability by 12 years or more.

- James F. Fries, MD

A healthy way of life

“Wellness” is a way of living that emphasizes positive choices, such as eating a healthy diet, making exercise an enjoyable part of your life, and making self-care decisions that will improve the quality of your life. This means reducing your risk for chronic disease, preventing injuries, eliminating environmental and safety hazards from your home and workplace, and avoiding unnecessary trips to the doctor – but making best use of the health care system when you need it. The premise of wellness is that you can live a long, healthy, and active life. All you need is the desire to do so – and the right information on which to base your actions.

Moderation is key. A rigid diet or an intensive exercise program may bring dramatic results, but too often such changes are short-lived because the behaviors are too restrictive and can't be maintained. A healthy diet based on a wide variety of fruits, vegetables, whole grains and low-fat protein sources is possible for most people to manage without feeling deprived, and allows for the occasional splurge. Weight training at the gym four times a week is a great goal, but it's useless if it's not achievable for you. A more modest goal that you can realistically stick with is far more beneficial over the long haul. Walking 30 minutes every day is something most people can fit into their schedules, just by getting up earlier, parking a little farther from work or taking stairs instead of the elevator. Be realistic about the changes you can commit to, and set small, achievable goals. When you reach them, reward yourself and set new ones.

A widespread problem

It's no secret that as Americans, more of us are overweight than ever before. Obesity nearly doubled from 1990 to 2000, from 11% to 20% of the U.S. population. Experts attribute our growing weight problem not so much to higher calorie consumption as to more sedentary lifestyles. In our time-pressured, convenience-focused society, there is less opportunity for people to be physically active than in past decades. But there is no single change you can make in your life that will have a greater impact on your well-being than becoming more physically active. Study after study has shown that regular moderate physical activity (equivalent to 30 minutes a day of brisk walking) reduces the risk of heart disease, diabetes and high blood pressure. Energy levels are higher and depression much less frequent among those who exercise.

According to James F. Fries, MD, Professor of Medicine, Stanford University School of Medicine, and a leader in developing strategies to promote healthy aging, “It's important to give the American people some good news. Exercise really is fun. It's fun to have vigor at the end of the day because you're fit. Health is its own reward. People feel better when they're healthy, and they realize the compromises they've made are well worth it.”

To be effective, prevention programs need to focus not just on reducing risk factors, but on reinforcing individuals' belief that lifestyle changes are possible, and that these changes will have important, positive effects on their health . . . not just prolonging life, but enhancing their quality of life. People are more willing to sacrifice immediate pleasures (such as overeating, smoking or avoiding exercise) when the rewards are here-and-now, not 20 years down the road. Behaviors that make people “feel good,” such as eating nutritiously and exercising, then become priorities, and they stop wanting to fall back into old, unhealthy patterns.

The mind-body connection

Studies show that people who are depressed or socially isolated are three to five times more likely to get sick than those who have an attitude of optimism and hope. Intimacy and a sense of connection – whether with family, friends, or pets, through contributing to the community, or exploring your spiritual beliefs – is essential for human beings to thrive. Our emotional outlook affects our immune system, our energy levels, and our susceptibility to a range of physical problems.

Steps to a healthy future

You are responsible, in large part, for managing your own preventive care. Here is a checklist of what you can do to not only improve your chances for a long life, but to enhance your health and vitality at any age:

• Don't smoke. Avoid second-hand smoke.
• Maintain a healthy weight.
• Get regular exercise. Brisk walking for just half an hour every day can go a long way towards controlling weight and keeping you healthy – physically, mentally and emotionally.
• Choose a diet low in animal fat and sodium, and rich in fruits, vegetables, whole grains, and low or nonfat dairy products. Avoid foods high in sugar, fat and “empty calories” – or enjoy them as an occasional treat.
• Keep alcohol consumption moderate: not more than one drink a day for women, two drinks for men. Seek counseling or support if you need help in cutting back or quitting.
• Use seat belts and obey traffic laws. Drive defensively and NEVER drink and drive.
• Take care of your mental/emotional needs, as well as your physical health. The best way to relax, replenish, and manage stress is different for everyone. Find out what works for you and make it a priority in your life. Consider yoga or T'ai Chi, which combine the benefits of both meditation and exercise.
• Establish a partnership with a primary care practitioner and work with him or her to address your health concerns, get appropriate screenings and make wise use of health care resources. “Shop around” to find a provider you feel comfortable with and can trust, and don't hesitate to ask questions and seek expert advice. Don't wait for a health crisis to go to the doctor. He or she can be your most valuable ally in keeping you healthy and resolving health problems early, before they require expensive treatment or surgery.

Your EAP is here to help you and your family stay well and healthy – not just to “solve problems.” We are experts at helping individuals, and businesses, find ways to make life healthy and rewarding – at work and at home.

Call your EAP at (414) 257-2124 or 1-800-236-3231