Spring/Summer 2000

PATCH (Planned Approach To Community Health)

Health tips for Gage County will be found on these web pages and in two semi-annual inserts in the local newspaper. PATCH, a volunteer community team co-sponsored by Beatrice Community Hospital and Blue Valley Mental Health Center. For further information, contact Sharon Langvardt, MS/PATCH coordinator, at 402-223-3103 or e-mail her at bluevalley@alltel.net. Health tips will center on physical fitness, healthy eating, safe community, and quitting smoking. Extra tips identify a healthy attitude, spirit and family values.

In Brief:

Disordered Eating - A handout of area resources and information for families is available through Blue Valley Mental Health Center, Sharon Langvardt, MS. Please call for further information 402-223-5544.

Safety City - Safety City will be held again in June 2000. Watch for details. This is a safety program conducted by Beatrice Police Dept. and PATCH for preschoolers. The three day event teaches areas of city safety from stranger danger, pedestrian safety, water and fire safety, car seats and more. Watch for details through pre-schools or contact Officer Cheryl Honea at the Beatrice Police Dept. 402-223-4080.

Depression - Blue Valley Mental Health Center offers assistance in diagnosing and treating depression. For more information, contact BVMH at 402-228-3386. For on-line information about depression, visit www.depression.com.

Focus on Fitness 2000

"National Employee Health & Fitness 2000" celebration promises to be great with first time internet access to both "National Employee Health & Fitness" events and "Let's Get Physical 2000 Challenge." The goal of the program is to get as many individuals as possible to understand that 30 minutes of moderate physical activity at least three days each week, can help prevent disease & result in a healthier, longer life.
Getting started couldn't be easier than downloading a free resource guide. Access www.physicalfitness.org or call 317-237-5630 to sign up as a worksite or as an individual participant. Check it out! Any questions, call Sharon at 402-223-3103.

Healthy People 2010 initiatives is the federal governments’ third decade long public health plan. Here are some of the Top 10 adopted by  Gage County PATCH.

"We want to ensure that Americans not only added years  to their lives, but added health to those years."

 
Physical Activity - increase number of adolescents engaging in vigorous physical activity three or more days per week for 20 or more minutes per occasion.
Continue to encourage adults to engage in moderate physical activity for 30 minutes on regular basis.
Obesity - reduce number of obese people.
Encourage people to start eating more fruits and vegetables.
Injury and Violence - reduce number of deaths caused by motor vehicle crashes.
Increase Proper Use - use of carseats and safety belts.
Tobacco Use - reduce number of tobacco users.
Mental Health - increase treatment for those suffering from depression.
Substance Abuse - reduce number of adolescents and adults who engage in binge drinking.

 

 

 

uit Tips

"Don't Let Another Year Go Up In SMOKE!"

Are you one of the majority of smokers who want to quit? Then try following this advice.
1. Don't smoke any number or any kind of cigarette. Smoking even a few cigarettes a day can hurt your health. If you try to smoke fewer cigarettes, but do not stop completely, soon you'll be smoking the same amount again.

Smoking "low-tar, low-nicotine" cigarettes usually does little good, either. Because nicotine is so addictive, if you switch to lower-nicotine brands you'll likely just puff harder, longer, and more often on each cigarette. The only safe choice is to quit completely.

2. Write down why you want to quit. Do you want

to fell in control of your life?

to have better health?
to set a good example for your children?
to protect your family from breathing other people's smoke?

3. Know that it will take effort to quit smoking. Nicotine is habit forming. Half of the battle in quitting is knowing you need to quit. This knowledge will help you be more able to deal with the symptoms of withdrawal that can occur, such as bad moods and really wanting to smoke. There are many ways smokers quit, including using nicotine replacement products (gum and patches), but there is no easy way. Nearly all smokers have some feelings of nicotine withdrawal when they try to quit. Give yourself a month to get over these feelings. Take quitting one day at a time, even one minute at a time -- whatever you need to succeed.

4. Half of all adult smokers have quit, so you can too. That's the good news. There are millions of people alive today who have learned to face life without a cigarette. For staying healthy, quitting smoking is the best step you can take.

5. Get help if you need it. Many groups offer written materials, programs, and advice to help smokers quit for good. Your doctor or dentist is also a good source of help and support. The following national groups have toll-free telephone numbers for information and resources.
Agency for Health Care Policy and Research, Clinical Practice Guidelines on Smoking Cessation. Instant Fax 301-594-2800 (press 1); or call 1-800-358-9295 for physician material and a "You Can Quit Smoking" consumer guide.
American Cancer Society, 1-800-ACS-2345
American Heart Association, 1-800-AHA-USA1
American Lung Association, 1-800-LUNG-USA
Office on Smoking and Health, 1-800-CDC-1311
National Cancer Institute (NCI), 1-800-4-CANCER
Locally, the Beatrice Community Hospital (Respiratory Therapy Dept.) 1-402-223-7326


Smoking and Depression

Depression is associated with an increased frequency of smoking. Addicted smokers are characterized by preoccupation with smoking, abnormal attachment to cigarettes and anticipation of brain reward from the drugs in cigarette smoke. Attempts to quit smoking often lead to a decreased level of pleasure and undesirable mood swings. Thus, once the brain has adapted to the daily dose of the drug, it seems abnormal to the brain if the user attempts to abstain.

Individuals with underlying or current depressive symptoms are more likely to experience mood disturbances when they attempt to quit. Furthermore, it appears that smoking may mask an underlying depression in some smokers.

New research has suggested that there may be something in cigarette smoke that has antidepressant properties.....Thousands of chemicals can be found in cigarette smoke...several, may affect mood in much the same way as a group of antidepressant medications called monoamine oxidase inhibitors (MAOIs). These effectively increase levels of specific neurotransmitters involved in the regulation of mood.

A new medicine for smoking addiction is available that is also an effective antidepressant. Bupropion, (Zyban) is a safe and effective, non-nicotine treatment for smoking that lessens withdrawal symptoms, prevents weight gain and improves mood in most patients. Before Zyban was approved for smoking cessation, it was, and remains, an effective and commonly prescribed antidepressant sold under the trade name Wellbrutrin.

[Mark S. Gold, MD;Drew W. Edwards, MS for Lifescape]. LifeScapes empowers today’s Internet users to enrich their emotional health and well-being and make positive changes in their lives.

Z-Z-Z-Z-Z-Z

Sleep and Depression

About 80% of depressed individuals experience sleep problems as a result of their depressive illness.

There are many sleep problems that may be associated with depression or depression medications. Possible problems include:
Difficulty falling asleep
Waking up in the middle of the night with difficulty getting back to sleep
Waking up early in the morning

In addition to the misery sleep problems cause, those who suffer them double their risk of automobile accidents. Their suicide risk also increases.

If you are suffering sleep problems, try these treatments:
Maintain a regular sleep-wake pattern
Don't exercise strenuously before bedtime
Have a light snack before bed
Adopt bedtime rituals
Turn down your thermostat
Limit your caffeine consumption
Counseling resource: Blue Valley Mental Health Center 402-228-3386

Several antidepressant medications may disrupt sleep, notably, MAO inhibitors, tricyclincs, and SSRIs. If you take any of these medications and experience sleep disturbances, you may not be aware of them. They may cause "micro-awakenings", momentary rousing during sleep that you don't realize is happening. So how can you tell if your antidepressant is causing sleep disturbances? One tip-off is daytime drowsiness. If you experience this, discuss it with your doctor. Dose adjustment may resolve the problem. If not, you might be able to switch t a medication not associated with sleep problems.

CAUTION: CHILDREN NOT AT PLAY
Consider this -TV watchers are 50 % more likely to be unfit than non-TV-watchers. TV can lower a child’s resting metabolic rate more than just sitting and staring at a blank wall. People almost always feel more stress and depression after watching TV than before watching TV. When TV-watching reaches three to four hours a day, the proportion of TV-watchers who are obese doubles. Snacks consume during TV watching are rarely chosen with an eye to good nutrition.

Next time you watch TV, notice how you feel before and after you watch it. Here are some tips for cutting back on TV. Which ones would work best in your family?
Take time each week to review upcoming programs and schedule viewing time for only the ones you really want to watch; then stick to that schedule.
Get out of the house. Take a walk, do some gardening or visit friends and neighbors.
If you can’t leave the house, leave the room. Reach a good book, write a letter, take up a hobby or do volunteer work.
Go to the library once a week.
Turn off the TV when you eat.
Put the remote in the other room. Channel surfing is stressful and waste of time.

Child Safety Seats
Used Incorrectly
90% of Child Safety Seats are Used Incorrectly in Nebraska

Despite steady improvements in safety restraint use, children continue to die in automobile crashes at an alarming rate. Motor vehicle crashes are the leading cause of death and injury for children. In 1998, 18 Nebraska children were killed due to motor vehicle related crashes and over 2,000 were injured.
The Nebraska SAFE KIDS Coalition encourages parents/caregivers to consider the following when using child restraint systems:
Try before you buy. Child safety seats vary in size and convenience. Choose a seat that fits your child.
Never purchase a child safety seat at a consignment store or garage sale. You need to know the history of the seat such as whether is has been involved in a crash.
Be sure to read both the vehicle manual and the child safety seat instructions for proper installation.
Make sure the safety belt is holding the child safety seat in securely.
For more information, contact the Nebraska State SAFE KIDS at 402-471-2101 or your local police department.

Raising Fit Children

You know how important it is to your health to be fit. But how do you convey a love of fitness to your children? Use these ideas to develop your strategy:
Set a Good Example

From an early age, children model themselves on what their parents do--not what they say. So participate in a fitness program. Talk about your fitness successes and how important fitness is to your health
Start Fitness with Toddlers
  • Childproof your house and yard and encourage free movement.
  • Avoid using TV as a baby-sitting tool. Even "education TV" that teaches letters of the alphabet is a poor substitute for the physical activity that’s natural for a healthy toddler.
  • Provide active toys, such as climbing structures and push toys.
  • Get down on the floor and play with your toddler.
  • Organize a play group of several toddlers that meets several times a week.
For Older Children
  • Encourage sports; join in as a participant, enthusiastic spectator or coach.
  • Show interest in your children’s school sports activities.
  • Pay attention to what motivates and interests your child.
  • Place reasonable limits on TV watching.
  • If you can afford it, get fitness equipment children enjoy; swings, trampoline, jump ropes, basketballs.
  • If it’s safe, encourage children to walk or ride a bike to school and friends’ houses instead of driving them everywhere. Walking instead of driving whenever possible can become a lifelong fitness habit.
  • Encourage good nutrition by keeping only healthy snack foods at home.

Make a commitment to family fitness.

Attitude Adjustment
A positive attitude is the first step toward enhancing quality of life. For many people, fear of growing old affects their ability to experience life to its fullest. Having a positive attitude means:
  Developing a good mental outlook.
  Feeling optimistic and hopeful.
  Maintaining mental and physical health.
  Being happy & joyful.
  Keeping an active mind.
  Exercising self-discipline.
  Being glad for everyday.
Meaningful Involvement - One of the keys to healthy aging is meaningful involvement. People need to pursue various interests, be involved with people, and maintain flexibility. Meaningful involvement leads to a positive mental outlook and usually results in the development of new and different relationships with other people.

Relationship with others - Having relationship with others is yet another piece to successful aging. People who remain connected and involved with others and their surroundings have a greater sense of their own identity. Having relationships means giving to others, having friends, expressing an interest in others, spending time with family, helping make the world a better place.

Tips for Successful Living
Simplify your life-identify priorities and set limits.
Pay attention to yourself-your body, your mind, and your spirit.
Continue to teach, continue to learn-teach a class, take a class.
Plan some serious leisure activities and do them.
Let yourself laugh and let yourself cry-both are important.
Be flexible-learn to navigate change.
Be charitable-make it a practice to give (wisdom, experience, money, time, yourself).
Practice good nutrition and exercise.

Celebrate Healthy Weight Week Throughout The Year
Although Healthy Weight Week (January 17-23) has passed, we urge people to live actively, eat in normal, moderate ways, stop dieting, accept themselves, and respect others of all sizes.

How to celebrate throughout the year:
Resolve to stop dieting, stop weight-obsessive thoughts. Decide it’s time to get on with living your life to the fullest and forgo "waiting to be thin."
Rediscover normal eating--eating at regular times, typically three meals and snacks to satisfy hunger. Respond to your body’s internal signals of hunger and fullness--eat when hungry and stop when full.
Live actively in your own way each day. Focus on the pleasure of movement and its health and energy benefits, not calories burned. Don’t overdo it, or you won’t continue. Find a comfortable level of activities you enjoy.
Take 10-15 minutes in your busy day, each day, to relax and relieve stress. Use a relaxation technique, or just your mind and let your body go limp
Use positive self-talk to increase self-respect, trust, esteem , acceptance of yourself and your body.
Respect people of all sizes, appreciate diversity, challenge size prejudice.

Get Fit With 5
There are lots of good reasons for choosing fruits and vegetables. You probably already know that fruits and vegetables--taste great/ are LOW in calories and fat/ are HIGH in vitamins, minerals and fiber. But did you know that eating lots of fruits and vegetables as part of a low-fat, high-fiber diet may reduce cancer risk. Getting 5 or more servings of fruits and vegetables a day is important to help maintain your health. It’s also as easy as counting to five! It’s easy! Count’em up!

Below Are Serving Sizes That Count For One Portion of Each Food Group:
Vegetable Fruit
1/2 cup chopped raw or 
cooked vegetables

1 cup raw leafy vegetables

 1 piece fresh fruit

3/4 cup juice

1/2 cup canned fruit

1/4 cup dried fruit

LOCAL RESOURCES
City Trails - The city continues in its efforts to complete the outdoor walking trail with help from a grant. The trail that will go from Chautaqua Park Tabernacle to the city bandstand at the entrance to Nichols Park will angle along Memorial Drive. Continuation of the walking trail will be completed over the years in stages.
Library Track - Currently the walking track located in the lower level of the Beatrice Library is still available during library hours. This indoor walking space will continue until an alternate location is determined and until the library begins further expansion. When using this area, please continue to sign in and enjoy!
Rails to Trails - Union Pacific Railroad is no longer using some tracks in an area that extends from Lincoln down to Marysville, Kansas. Continued efforts are underway to investigate the ways to use this land. Local farmers and businessmen who would like to be able to retain use of the land and have concerns regarding the safe and proper care of this area of used for trails. While other area citizens (if the land becomes available) hope to eventually see hiking/walking/biking trails in some of those areas.
If you would like more information, please contact PATCH at 402-223-3103 or e-mail Sharon Langvardt.

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