Suicide Prevention and Depression Management

Suicide Prevention and Depression Management

We recognize that this is a sensitive subject for many people, and some may question how this relates to physical wellness.  According to the Rhode Island Psychological Association good mental health contributes to healthy relationships, helps us make better choices, improves our physical health, and has many other positive benefits.

In fact,  "Many research studies have shown that when people receive appropriate mental health care, their use of medical services declines. For example, one study of people with anxiety disorders showed that after psychological treatment, the number of medical visits decreased by 90%, laboratory costs decreased by 50%, and overall treatment costs dropped by 35%."

According to Utah's Public Health Indicator Based Information System (IBIS), Utah has one of the highest suicide rates in the country, but that is only part of the problem.  "In 2012, 13 Utahns were treated for self-inflicted [non-fatal] injuries every day."

What can we do?

Recognize the Signs - www.mentalhealth.gov has some great information about "early warning signs" to look for in yourself, or in someone in your care.

Acknowledge There is a Problem -  One of the hardest things to do is to acknowledge that there is a problem.  It takes a great deal of courage.  There is a great book available at the library called Rising Strong by Brené Brown that gives some great advice for harnessing that courage to rise again.

Get Help - There are many resources available.  Locally, McKay-Dee Behavioral Health Institute has many qualified doctors and social workers who can be of assistance.  The insurance that is available through the county provides us with valuable mental health benefits in addition to the medical benefits we receive.  Many religious organizations also have counseling options available for their members.

Upcoming Events

October 6, 7 p.m. 

Pleasant Valley Branch Library, 5568 S. Adams Ave., Washington Terrace, Utah 84405

Mental Wellness Series Part 2 - Healthy Lifestyles

Making simple changes in diet, exercise, and stress management can be the key to a long and happy life. Create an action plan to improve the rest of your life!

October 21, 10 a.m. - 2 p.m. 

Weber Center, Room 312

Health Fair

Visit with representatives from gyms in Weber County. Discounts available to Weber County Employees.  Check your blood pressure, BMI, blood sugar and cholesterol.  Schedule a FREE 15 minute massage, courtesy of Ogden Chiropractic.  Call Chris Ward (801-399-8709) to reserve your spot!

October 22, 6:30 p.m.  

Pleasant Valley Branch Library, 5568 S. Adams Ave., Washington Terrace, Utah 84405

Veterans in Crisis

According to the U.S. Department of Veterans Affairs, one veteran dies by their own hand every 80 minutes. Join together as a community to view a special screening of the HBO documentary, Crisis Hotline: Veterans Press 1, followed by a panel discussion of military mental health experts. Learn to recognize the warning signs of suicidal behavior and how to get help!

October 27, 12 p.m.

Weber Center, Room 312

Eat, Earn & Learn

Learn about Mental Health and Wellness from Melissa Stenquist with the Weber-Morgan Health Department.

Cookbooks & More plus enter to win a groceries gift card

Congrats to Gabriela Garcia!

She is the winner of the last giveaway for September.

Please call Chris Ward to claim your prize.

Thank you for your comments!

Having a variety of cookbooks in your home is a fun prospect.  However, we don’t always have
a lot of time during the week to search randomly through cookbooks for ideas. 

Putting together your own homemade cookbook, filled with family favorites, can be fun and an
easy way to answer that age old question "what’s for dinner?"

Creating a family cookbook can be as simple as buying a recipe book in which to write, and/or using online tools to gather, organize and publish printed versions of your favorite family recipes.  Whichever way you choose,  the whole family can be involved.  Challenging your children to add to THEIR cookbook will help them become more involved in easy & healthy meal planning, and you will be able to provide meals that your family loves.

Here is a list of online resources to help you get started.

Click here for a list of cookbooks and family meal planning ideas available @ the Weber County Library.

What are your favorite Family Meals?

Post your favorite family recipe in the comments to Be Entered to Win a Groceries Gift Card!

Must be a Weber County Employee to Win

Include your name and department in your comment

Saving Money on your Family Meals PLUS Enter to Win a Grocery Store Gift-Card!

We've learned why family meals are important, steps to meal planning, and tricks to get meals on the table quicker. Let's now learn ways to save on those family meals!

Have you noticed your grocery bill rising lately? Grocery store prices have jumped by 3% in the last year, with even higher spike for staples such as dairy and beef. As a result, even if your purchasing habits haven't changed, your grocery bill is likely going up. According to the U.S. Bureau of Labor Statistics, the average American family spent $4,000 per year on groceries in 2013, or about $330 each month.

There are lots of ways to keep your grocery bill on the lower end. The first is meal planning and shopping your own food supplies which we discussed HERE. Other great ways to keep your grocery bill in check include:

Printable Coupons: It's not necessary to subscribe to a newspaper to access high value coupons. There are several coupons available to print or link to a grocery loyalty card.

• coupons.com
• smartsource.com
• redplum.com
• Smiths Food and Drug
• CVS
• Target Cartwheel

Want to increase the coupon savings? Sign up for a SwagBucks account and earn 10 points for every coupon you print and redeem. Savings on top of savings!

Stockpile Great Deals: If you stock up a little each week on the BEST deals, you will eventually have everything you need in your own "grocery store." Stock piling is not only an economical way to live, but gives you peace of mind and the satisfaction of knowing you are preparing your family for whatever hardships may come your way.

• DealsToMeals.com - Utah Based. Each week's grocery store deals are uploaded and then rated from "Buy Only if Needed" to "Great Deal!" You can create custom lists and then price match at Walmart to save time and money. 2 week FREE trial + $4.95 monthly subscription cost.

CashBack Rebates: The savings don't stop once you've checked out! There are several cash back programs you can access online or through your smart phone. Typically you'll have to hit a certain dollar amount before you can cash out but you're getting cash back for items you're already purchasing!

• Snap by Groupon - Browse through the different offers available and buy items from the Offer List at ANY store - not that some of the offers can be redeemed as many times as you'd like! Each offer's redemption limit is clearly noted on its details page. Then, just upload a photo of your entire receipt using the app or website within 2 days of purchase. When you account reaches $20, you can request payment under the 'My Account' page and select 'Cash out.'
• ibotta - You can unlock offers by completing various tasks, such as learning a fact or watching a short video. Then, search for offers in-store by scanning the barcode of items that are in your shopping cart. After making a purchase, you can submit a rebate by tapping on "redeem" for eligible items purchased. Then scan the product bar code and submit a picture of your receipt.
• Checkout 51 - Browse through the different offers available and buy items from the Offer List at ANY store. Upload a photo of your entire receipt using the app or website (it is recommended that you upload your receipt immediately after purchase since there are only limited quantities of offers available). When your account reaches $20, you can cash out and they'll mail you a check. Note that offers go live on Thursdays at 12AM in each time zone and they expire the following Wednesday at 11:59PM in each time zone. You must submit the receipts while the offers are live.
• SavingStar - View offers on your mobile app on online - there are often 100% cash back "surprise" freebies during the month. Then, use your registered card at checkout as your normally do. For receipt-scan stores, take a picture of your receipt and submit through the SavingStar app or website. Note that discounts are not received at checkout but will be posted in your account within 2-22 days depending on the store. In addition to cashing out your earnings using your bank account or PayPal, you can use your earnings to score Starbucks eGift Cards, AMC Theatres eGift Cards and iTunes Gift Codes.

How Do You Save Money on Family Meals?

Let us know in the comments and Be Entered to Win a Groceries Gift Card!

Must be a Weber County Employee to Win

Include your name and department in your comment

Healthy Fast Food PLUS Enter to Win a Groceries Gift-Card!

Congrats to Monica Dolan in the Assessor's Office!

She is the winner of the groceries gift card!

Is there such a thing as Healthy Fast Food? Yes and No! You can have a week of healthy meals put together quickly if you're willing to put in 1-2 hours of preparation time to make it happen! It just takes some planning in deciding what to cook and then committing to a few hours to make the food.

BREAKFAST. Prepare 2 or 3 big batch breakfast items. Oatmeal, boiled eggs, pancakes, waffles, breakfast sandwiches, quiche, muffins, fresh fruit and veggies. Oatmeal can be pre-cooked and in the fridge for busy mornings. It takes hardly any time to heat a bowl of oatmeal in the microwave. You can also throw some in storage containers or freezer bags and stick some in the freezer for later. Pancakes, waffles, muffins, and breakfast sandwiches can be made ahead of time and frozen individually. To thaw, microwave for 30 seconds (microwave times will vary, add increments of 20 seconds until heated through). 

MAKE A SALAD. Make a big salad and use whatever vegetables you have on hand so there is less food waste. Don't add tomatoes until just before serving because tomatoes can go soft very fast. A salad already prepared in the fridge can be eaten with meals as a side or can be packaged for lunches to take to school or work.

MAKE A SANDWICH. Start with one loaf of french bread, cut lengthwise creating a giant sub sandwich. Using your preferred lunch meat and sliced cheese, top the french bread. Don't add any condiments until you're ready to eat as it will make the bread soggy. Cut the loaf into individual sections. Smash the subs down slightly and tightly wrap in saran wrap removing as much air as possible. This will help the flavors fuse together and keep them fresh for days. Store in the fridge.

MAKE SIDE DISHES AHEAD OF TIME. Cook a large batch of rice to last the whole week. Boil noodles, once done, toss with olive oil and store in the fridge. You can then use different sauces on the noodles. Prep Produce. Pre-cut fruit for easy eating or to throw into a smoothie. Pre-cut vegetables can be added to rice, noodles, omelets, salad, etc. Cook several potatoes for easy baked potatoes throughout the week.

SNACKS. Have individual portions of yogurt, applesauce, and baggies with fruit and veggies ready to go. Stock to-go cheese like Babybels and string cheese. Create your own 100 calorie snacks by repackaging crackers, nuts, dried fruit into snack size Ziploc bags.

How about you?

Do you have certain foods cooked and ready in the fridge to help in making meals fast & easy?

Let us know in the comments and Be Entered to Win a Groceries Gift Card! (giveaway has ended)
Must be a Weber County Employee to Win
Include your name and department in your comment

Planning for Success PLUS Enter to Win a Groceries Gift-Card!

Congratulations to Chloe Kinney from the Library! 

She is the winner of the Groceries Gift Card!

We all know the phrase, "a little planning goes a long way" - and the concept applies to healthy living habits. Busy families are familiar with the day-to-day chaos called "life" and preparing healthy meals, on top of everything else, can feel overwhelming! Planning your meals can help alleviate some of that!

If you've never sat down and planned your meals you may not know how to start. To be successful, start small by planning one week's meals at a time. Once you have that down, try two weeks, three weeks, even a whole month or more! 

The simplest way to begin meal planning is to open the cabinets, fridge, freezer, pantry - wherever it is you store food and see what you have to work with. This quick strategy will help you determine what you have before you begin the planning process. It's also a good way to make sure you use items before they expire and see if you're running low on staples.

Brainstorm with family members different meals you enjoy, to create a list of options to choose from. This will also make grocery shopping easier as you can build a shopping list of ingredients to keep on hand. 

Once you have an idea of what you have stocked and what meals your family enjoys, write it down! You can use your smart phone or an old piece of notebook paper, but write it down. 

All that is left is shopping for ingredients you may need and deciding which day you're going to have Grandma's famous lasagna!

What are your tips for meal planning?

Let us know in the comments and Be Entered to Win a Groceries Gift Card! (giveaway has ended)
Must be a Weber County Employee to Win
Include your name and department in your comment

Family Meals

Family meals are making a comeback! And that's good news for a couple of reasons:

• Shared family meals are more likely to be nutritious.
• Kids who eat regularly with their families are less likely to snack on unhealthy foods and more likely to eat fruits, vegetables, and whole grains.
• Teens who take part in regular family meals are less likely to smoke, drink alcohol, or use marijuana and other drugs, and are more likely to have healthier diets as adults, studies have shown.

Making Family Meals Happen

It can be a big challenge to find the time to plan, prepare, and share family meals, then be relaxed enough to enjoy them!

Try these three steps to schedule family meals and make them enjoyable for everyone who pulls up a chair.

1. Plan

To plan more family meals, look over the calendar to choose a time when everyone can be there.

Figure out what's getting in the way of more family meals — busy schedules, no supplies in the house, no time to cook. Ask for the family's help and ideas on how these roadblocks can be removed. For instance, figure out a way to get groceries purchased for a family meal. Or if time to cook is the problem, try doing some prep work on weekends or even completely preparing a dish ahead of time and putting it in the freezer.

2. Prepare

Once you have all your supplies on hand, involve the kids in preparations. Recruiting younger kids can mean a little extra work, but it's often worth it. Simple tasks such as putting plates on the table, tossing the salad, pouring a beverage, folding the napkins, or being a "taster" are appropriate jobs for preschoolers and school-age kids.

Older kids may be able to pitch in even more, such as getting ingredients, washing produce, mixing and stirring, and serving. If you have teens around, consider assigning them a night to cook, with you as the helper.

If kids help out, set a good example by saying please and thanks for their help. Being upbeat and pleasant as you prepare the meal can rub off on your kids. If you're grumbling about the task at hand, chances are they will too. But if the atmosphere is light, you're showing them how the family can work together and enjoy the fruits of its labor.

3. Enjoy

Even if you're thinking of all you must accomplish after dinner's done (doing dishes, making lunches, etc.), try not to focus on that during dinner. Make your time at the table pleasant and a chance for everyone to decompress from the day and enjoy being together as a family.

They may be starving, but have your kids wait until everyone is seated before digging in. Create a moment of calm before the meal begins, so the cook can shift gears. It also presents a chance to say grace, thank the cook, wish everyone a good meal, or to raise a glass of milk and toast each other. You're setting the mood and modeling good manners and patience.

Keep the interactions positive and let the conversation flow. Ask your kids about their days and tell them about yours. Give everyone a chance to talk.

Need some conversation starters? Here are a few:

• If you could have any food for dinner tomorrow night, what would it be?
• Who can guess how many potatoes I used to make that bowl of mashed potatoes?
• What's the most delicious food on the table?
• If you opened a restaurant, what kind would it be?
• Who's the best cook you know? (We hope they say it's you!)

Article found at kidshealth.org

Vaccines: What Can Make it Easier?

Receive vacation hours for getting scheduled immunizations including the flu vaccine. 

See the activity menu for more details!

We know why we should get ourselves and family members vaccinated but even with it's importance, things sometimes get in our way. This may be cost, accessibility, we may not know we need certain vaccines, or we just plain forget! Here are some resources that will help you to kick those barriers out of the way!

Cost

Adult and Well-Child immunizations, including the flu shot, may be covered 100% by your insurance – call your insurance provider for more information.

Vaccine for Children program is for children who do not have insurance. Required childhood immunizations are available through this program at Local Health Departments for $15 per shot.

Accessibility

Use the HealthMap Vaccine Finder to find where to get vaccinated in your area. The HealthMap Vaccine Finder includes locations that provide the flu shot and 10 other vaccines, including:

• Hepatitis A
• Hepatitis B
• Herpes Zoster (Shingles)
• HPV (Human Papillomavirus)
• MMR (Measles, Mumps, Rubella)
• Meningococcal
• Pneumococcal
• Td (Tetanus and Diptheria)
• Tdap (tetanus, Diphtheria, and Pertusis)
• Varicella (Chickenpox)

Vaccination Schedule

Children and adults need vaccinations to prevent disease. But which vaccinations do you need? Take this Vaccination Quiz to determine which vaccines are recommended for you. Make sure to review immunization records to determine which vaccinations you or family members are lacking. Immunization records are available through Local Health Departments for a $2 fee. You can also visit Utah Statewide Immunization Information System's website and request Immunization Records for FREE. 

Don't Forget!

Immunize Utah provides an email immunization reminder to parents regarding which immunizations are recommended for children 2 months through 18 months of age. The information provided is based on the Recommended Childhood Immunization Schedule from the Centers of Disease Control and Prevention (CDC).

There are also several SmartPhone applications available for download for FREE or for purchase that will alert you when a vaccination is due and will also keep track of what vaccinations have been received.

Back to School Could Mean a Poke!

Receive vacation hours for getting scheduled immunizations including the flu vaccine. 

See the activity menu for more details!

This time of year is filled with Back-to-School activities; purchasing school supplies, picking out the perfect first day of school outfit, and Back-to-School Nite! Through all the hustle and bustle to make it to the first day of school, don't forget to make sure your children are protected from vaccine-preventable disease.

Immunizing our children is a great way to keep them happy and healthy. Proof of immunization is a requirement for attendance at any school (kindergarten - 12th grade), Head Start, or childcare facility in Utah. An exemption may be granted for medical, religious, or personal reasons.

Kindergarten Entry Requirements

The following vaccines are required for students entering Kindergarten:

• 5 DTP/DTaP/DT - 4 doses if 4th dose was given on/after the 4th birthday
• 4 Polio - 3 doses if 3rd dose was given on/after the 4th birthday
• 2 Measles, Mumps, Rubella (MMR)
• 3 Hepatitis B
• 2 Hepatitis A
• 2 Varicella (Chickenpox) - history of disease is acceptable, parent must sign verification statement on school immunization record

Seventh Grade Entry Requirements

The following vaccines are required for students entering seventh grade:

• 1 Tdap
• 3 Hepatitis B
• 2 Varicella (Chickenpox) - history of disease is acceptable, parent must sign verification statement on school immunization record
• 1 Meningococcal

Early Childhood Programs

(Includes children in a licensed day care center, nursery or preschool, child care facility, family home care, or Head Start Program)

Children attending early childhood programs are required to be immunized appropriately for ge. This means a child has received all of the doses of each vaccine appropriate for the child's age. Children should be immunized according to current immunization schedules.

Diphtheria	Polio
Tetanus	Haemophilus Influenza Type b
Pertussis	Hepatitis A
Measles	Hepatitis B
Mumps	Pneumococcal
Rubella	Varicella (chickenpox)

http://www.immunize-utah.org/school%20and%20childcare%20requirements/school%20and%20childcare%20immunization%20requirements/index.html

Why Are Childhood Vaccines so Important?

Receive vacation hours for getting scheduled immunizations including the flu vaccine. 

See the activity menu for more details!

It is always better to prevent a disease than to treat it after it occurs.

Diseases that used to be common in this country and around the world, including polio, measles, diphtheria, pertussis (whooping cough), rubella, mumps, tetanus, and rotavirus can now be prevented by vaccination. Thanks to a vaccine, one of the most terrible diseases in history - smallpox - no longer exists outside the laboratory! Over the years vaccines have prevented countless cases of disease and saved millions of lives.

Immunity is the body's way of preventing disease.  The immune system recognizes germs that enter the body as "foreign invaders" and produces proteins called antibodies to fight them. 

The first time a child is infected with a specific antigen, say measles virus, the immune system produces antibodies designed to fight it. This takes time...usually the immune system can't work fast enough to prevent the antigen from causing disease, so the child still gets sick. However, the immune system "remembers" that antigen. If it ever enters the body again, even after many years, the immune system can produce antibodies fast enough to keep it from causing disease a second time. This protection is called immunity. 

Wouldn't it be nice if there were a way to give children immunity to a disease without their having to get sick first? Well there is!

Vaccines contain the same antigens that cause diseases. But the antigens in vaccines are either killed, or weakened to the point that they don't cause disease. However, they are strong enough to make the immune system produce antibodies that lead to immunity. In other words, a vaccine is a safer substitute for a child's first exposure to a disease. The child gets protection without having to get sick. Through vaccination, children can develop immunity without suffering from the actual diseases that vaccines prevent.

Visit the Centers for Disease Control and Prevention to review immunization schedules for children and for adults.

article found on www.cdc.gov/vaccines/

Why Vaccinate?

Receive vacation hours for getting scheduled immunizations including the flu vaccine. 

See the activity menu for more details!

Why immunize? Sometimes we are confused by the messages in the media. First we are assured that, thanks to vaccines, some diseases are almost gone from the U.S. But we are also warned to immunize our children, ourselves as adults, and the elderly.

Diseases are becoming rare due to vaccinations.

It's true, some diseases (like polio and diphtheria) are becoming very rare in the U.S. Of course, they are becoming rare largely because we have been vaccinating against them. But it is still reasonable to ask whether it's really worthwhile to keep vaccinating.

It's much like bailing out a boat with a slow leak. When we started bailing, the boat was filled with water. But we have been bailing fast and hard, and now it is almost dry. We could say, "Good. The boat is dry now, so we can throw away the bucket and relax." But the leak hasn't stopped. Before long we'd notice a little water seeping in, and soon it might be back up to the same level as when we started.

Keep immunizing until disease is eliminated.

Unless we can "stop the leak" (eliminate the disease), it is important to keep immunizing. Even if there are only a few cases of disease today, if we take away the protection given by vaccination, more and more people will become infected and will spread disease to others. Soon we will undo the progress we have made over the years.

Japan reduced pertussis vaccinations, and an epidemic occurred.

In 1974, Japan had a successful pertussis (whooping cough) vaccination program, with nearly 80% of Japanese children vaccinated. That year only 393 cases of pertussis were reported in the entire country, and there were no deaths from pertussis. But then rumors began to spread that pertussis vaccination was no longer needed and that the vaccine was not safe, and by 1976 only 10% of infants were getting vaccinated. In 1979 Japan suffered a major pertussis epidemic, with more than 13,000 cases of whooping cough and 41 deaths. In 1981 the government began vaccinating, and the number of pertussis cases dropped again.

What if we stopped vaccinating?

So what would happen if we stopped vaccinating here? Diseases that are almost unknown would stage a comeback. Before long we would see epidemics of diseases that are nearly under control today. More children would get sick and more would die.

We vaccinate to protect our future.

We don't vaccinate just to protect our children. We also vaccinate to protect our grandchildren and their grandchildren. With one disease, smallpox, we "stopped the leak" in the boat by eradicating the disease. Our children don't have to get smallpox shots any more because the disease no longer exists. If we keep vaccinating now, parents in the future may be able to trust that diseases like polio and meningitis won't infect, cripple, or kill children. Vaccinations are one of the best ways to put an end to the serious effects of certain diseases.

article found on www.cdc.gov/vaccines/

Three Link Chain of Addiction

If you would like to quit visit www.waytoquit.org. If Select Health is your insurance provider you can also visit www.quitnow.net/program. If you complete a smoking cessation course you can earn 2 hours of vacation. See the activity menu for details.

Why is it so hard for may people to quit smoking? Most smokers know that they're addicted, but they may not realize that there are several aspects to their addiction. We call this the Three-Link Chain of Addiction. Smokers have a better chance of quitting and staying quit if they address all three parts of the chain.

Physical

Smokers become physically hooked on the chemical nicotine in cigarettes. Nicotine is extremely addictive and actually produces changes in a smoker's brain. As a result, having a cigarette decreases a smoker's anxiety level and can help improve mood. Nicotine also stimulates the brain to release chemicals that make the smoker feel more awake and alert.

Mental

Smokers often have a cigarette at the same time every day. This may be during the drive to work, while talking on the telephone, or after finishing a meal. Smoking becomes such an automatic behavior that some smokers light up without even thinking about it. Smokers also link emotions like pleasure or relief with having a cigarette.

Social

Smoking plays a huge role in our society. Teenagers often begin smoking to fit in with a group. Asking "Got a light?" Is a common way to break the ice when meeting someone new. Social groups even form when the same employees regularly go outside to smoke during breaks.

How can you help someone who is in the quitting process? Check out the ideas below!

http://women.smokefree.gov/support.aspx

Smokeless Tobacco: No Smoke, No Danger?

There's NO such thing as a "SAFE" tobacco product. 
It's that simple really!

Smokeless tobacco comes in different forms; snuff and chewing tobacco. Snuff is a fine grain tobacco that comes in can or teabag-like pouches. Chewing tobacco comes in shredded, twisted, or bricked tobacco leaves that users put between their cheek and gum. The sucking and chewing allow nicotine, the highly addictive component of tobacco products, to be absorbed into the bloodstream through the tissues of the mouth.

What can smokeless tobacco do to you?

•  Addiction to Nicotine
• Oral cancers of the mouth, throat, and larynx (voice box)
• Increased heart rate, high blood pressure, high cholesterol levels, and irregular heartbeats, all leading to a greater risk of heart attacks.
• Cracking and bleeding lips and gums
• Receding gums (peeling back of gums)
• Bad breath
• Yellowish-brown stains on the teeth
• Leukoplakia: white sores in the mouth that can lead to cancer
• Loosed teeth which can eventually fall out
• Reduced sense of taste and ability to smell
• Ulcers

If you would like to quit visit www.waytoquit.org. If Select Health is your insurance provider you can also visit www.quitnow.net/program. If you complete a smoking cessation course you can earn 2 hours of vacation. See the activity menu for details.

E-cigarettes: What You Should Know

E-cigarettes go by many names; electronic cigarettes, personal vaporizer, PVs, or electronic nicotine delivery system. Doesn't matter the name, they are all essentially the same thing, a battery operated device used to inhale nicotine. Here's what you should know about these relatively new devices.

• Most e-cigarettes have nicotine, just like regular cigarettes and other tobacco products. Nicotine is very addictive and once you start, it is very hard to stop.
• The chemicals in e-cigarettes may harm your health. Tests show some e-cigarette liquids have toxins and some of these toxins are known to cause cancer.
• Nicotine poisoning is a risk. Pure nicotine is a poison that can kill. There are no rules for safety labels or childproofing on e-cigarettes or the liquid refill packs. This puts children and pets at risk.
• The health effects are not known. E-cigarettes are very new, no one really knows how harmful they are. Long-term studies on the health effects have not been done. There is no proof that the vapor is safe for the person smoking, or for those who breathe the secondhand vapor.
• E-cigarettes can keep you hooked on tobacco. People who sell e-cigarettes claim they can help a person stop smoking, but there is no proof this is true. In fact, some studies suggest they may keep smokers hooked. They may also cause people who have quit smoking to start again.
• E-cigarettes make it easier for kids and first-timers to try smoking. E-cigarettes come in many flavors. Some of the flavors - such as grape, strawberry, and fruit punch - look like they are made to attract kids.Even though they have sweet flavors they still contain nicotine. Once a person gets hooked on the nicotine in an e-cigarette, they may try other tobacco products too.
• E-cigarettes are covered by the Utah Indoor Clean Air Act. Anywhere you can't smoke a traditional cigarette, you also cannot smoke an e-cigarette.

If you would like to quit visit www.waytoquit.org. If Select Health is your insurance provider you can also visit www.quitnow.net/program. If you complete a smoking cessation course you can earn 2 hours of vacation. See the activity menu for details.

Breathe Healthily, Live Happily

If you would like to quit visit www.waytoquit.org. If Select Health is your insurance provider you can also visit www.quitnow.net/program. If you complete a smoking cessation course you can earn 2 hours of vacation. See the activity menu for details.

Even if you've never picked up a cigarette in your life, most likely you still recognize the acrid smell of tobacco smoke. Most of us have been exposed not only to the smell, but to the dangers of second hand smoke. 

Secondhand smoke (SHS) is also known an environmental tobacco smoke (ETS). SHS is a mixture of 2 forms of smoke that come from burning tobacco:

1. Sidestream smoke: Smoke from the lighted end of a cigarette, pipe, or cigar
2. Mainstream smoke: The smoke or vapor exhaled by a smoker

Even though we think of these as the same, they aren't. Sidestream smoke has higher concentrations of cancer-causing agents (carcinogens) and is more toxic than mainstream smoke. And, it has smaller particles than mainstream smoke. These smaller particles make their way into the lungs and the body's cells more easily. The more SHS you breathe, the higher the level of these harmful chemicals in your body.

According to the 2014 Surgeon General's Report, there have been more than 20 million smoking-related deaths in the United State since 1964; 2.5 million of those deaths were among non-smokers who died from exposure to secondhand smoke. During that same time, 100,000 babies have died due to parental smoking (including smoking during pregnancy).

What can you do to protect yourself and your family? With planning, you can reduce or eliminate exposure to secondhand smoke. Start with these simple steps:

• Don't allow smoking in your home. If family members or guests want to smoke, ask them to step outside. Air conditioners and ventilation systems don't effectively remove secondhand smoke from the air. To receive a FREE smoke-free home kit, call (801) 399-7195, email our staff or stop by the WMHD Health Promotions office.
• Don't allow smoking in your vehicle. If a passenger must smoke while you're traveling, stop as needed for smoke breaks outside the car.
• Be aware of clean air laws and regulations. In Utah, we are lucky to have laws that ban smoking, including e-cigarettes and hookah, from any indoor public place. If you see someone violating this law don't hesitate to inform the business owner and contact your local health department. Further, in Weber and Morgan Counties, there is a regulation that disallows smoking in outdoor public places.

If you have a partner or other loved one who smokes, offer support and encouragement to stop smoking. The entire family will reap the benefits!

Facts About Tobacco

Tobacco use remains the leading preventable cause of death in the United States, causing more than 480,000 deaths per year in the United States, including an estimated 41,000 deaths from secondhand smoke exposure. This is about 1,300 deaths every day!

Smoking leads to disease and disability and harms nearly every organ of the body. More than 16 million Americans are living with a disease cause by smoking. Smoking causes cancer, heart disease, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which include emphysema and chronic bronchitis.

Approximately 80% of adult smokers started smoking before the age of 18. Every day, nearly 3,000 young people under the age of 18 become regular smokers. More than 5 million children living today will die prematurely because of a decision they will make as adolescents - the decision to smoke cigarettes. The smartest choice you can make in regards to tobacco, is to not start!

If you would like to quit visit www.waytoquit.org. If Select Health is your insurance provider you can also visit www.quitnow.net/program. If you complete a smoking cessation course you can earn 2 hours of vacation. See the activity menu for details.

Sun Safety: Preventing Skin Cancer PLUS Enter to Win a Sportbrella!

Congratulations to Javis in IT! He is the winner of the Sportbrella!

Skin cancer is the most common type of cancer in the United States, with Utah having the highest rates of melanomas; the most deadly form of skin cancer; in the nation!

There are many things that may lead to skin cancer. Some of these things are out of our control, but by reducing exposure to the sun and other UV rays we can lower our chances of getting skin cancer.

Things We Can't Control:

Family history

Light skin type

Intensity of the sun

High altitude

Things We Can Control:

Time spent in sun

UV rays from tanning beds

Amount of skin exposed to sun

Only a doctor can tell if you have skin cancer. Be sure to talk to your doctor if you notice any unusual moles, bumps, or red patches, or if you notice a change in any moles you already have. It may be a good idea to perform monthly self-skin checks as well. Things to look for include:

• Moles with a dark color (blue, black, purple, green, etc)
• Moles that are not the same color or shade throughout
• Moles with irregular/wavy borders
• Moles that are asymmetrical (one side looks different than the other side)
• Moles that are bigger around than the eraser on the top of a pencil
• Spots that itch or bleed
• Changes in any moles, bumps, or rough patches

To lower the chance of skin cancer, adults and children should always wear sunscreen with a sun protection factor (SPF) of 15. In addition to sunscreen, these tips should be followed:

• Avoid being in the sun at the hottest times of the day. This is when the sun's UV rays are the strongest.
• Stay in the shade as much as possible
• Wear long pants and long-sleeve shirts
• Wear sunglasses
• Wear a hat

What Do You Do to Protect Your Skin?
Let us Know in the Comments and Be Entered to Win a Sportbrella! (giveway has ended)

Must be a Weber County Employee to Win

List your name and department in your comment

Cancer Screening for Men

Getting screened for cancer can earn you vacation hours. See the Activity Menu for more details.

Men age 50 and older are most at risk for prostate cancer. It is the most common non-skin cancer in America, affecting on in six men. The American Cancer Society recommends that you receive either a digital rectal exam (DRE) or prostate-specific antigen (PSA) blood test every year starting at age 50. However, you should begin discussing prostate screening with your doctor as early as  age 40, especially if there is a family history of prostate cancer.

During a DRE, the doctor inserts a finger into your rectum and examines the prostate for any irregularities. A PSA blood test involves an amount of blood drawn from the arm, and the level of PSA is tested. Both tests can easily be performed within the doctor's office and only take a few minutes. 

For younger males, testicular cancer is a concern. Testicular cancer most often affects men between the ages of 20 and 39. While the incidence of testicular cancer has risen in recent years, more than 95% of cases can be cured! Most times, the cancer is detected unintentionally or by self-examination. Routine testicular self-examination increases your chances of finding a tumor which often feels like a pea-sized, painless lump.

The best time for you to examine your testicles is during or after a bath or shower, when the skin of the scrotum is relaxed. 

Hold your penis out of the way and examine each testicle separately. Hold your testicle between your thumbs and fingers with both hands and roll it gently between your fingers. Look and feel for any hard lumps or nodules (smooth rounded masses) or any change in the size, shape or consistency of your testicles.

Big or Small; Save Them All!

There is no sure way to prevent breast cancer. But there are things you can do that might lower your risk., such as changing risk factors that are under your control. For example, body weight, physical activity, and diet have all been linked to breast cancer, so these might be areas where you can take action. Sign up for this Summer’s Wellness Challenge to both earn vacation hours and increase healthy behaviors!

Breast cancers that are found because they can be felt, tend to be larger and are more likely to have already spread beyond the breast. But screening exams, like mammograms, can often find breast cancers when they are small and still confined to the breast.

The mammogram and clinical breast exam are the main tests recommended by the American Cancer Society to find breast cancer early. For women who are at high risk of breast cancer due to certain factors, the American Cancer Society also recommends breast MRI. Receive a mammogram and earn a half hour of vacation time when you submit your End-of-Year summary. For more details see the 2015 Activity Menu.

It’s also recommended that all women, beginning in their 20s, perform monthly self-breast exams. Lie down on your back and place your right arm behind your head. The exam is done while lying down, not standing up. This is because when lying down the breast tissue spreads evenly over the chest wall and is as thin as possible, making it much easier to feel all the breast tissue.

Use the finger pads of the 3 middle fingers on your left hand to feel for lumps in the right breast. Use overlapping dime-sized circular motions of the finger pads to feel the breast tissue.

Use 3 different levels of pressure to feel all the breast tissue. Light pressure is needed to feel the tissue closest to the skin; medium pressure to feel a little deeper; and firm pressure to feel the tissue closest to the chest and ribs. It is normal to feel a firm ridge in the lower curve of each breast, but you should tell your doctor if you feel anything else out of the ordinary. If you’re not sure how hard to press, talk with your doctor or nurse. Use each pressure level to feel the breast tissue before moving on to the next spot.

Move around the breast in an up and down pattern starting at an imaginary line drawn straight down your side from the underarm and moving across the breast to the middle of the chest bone (sternum or breastbone). Be sure to check the entire breast area going down until you feel only ribs and up to the neck or collar bone (clavicle).

There is some evidence to suggest that the up-and-down pattern (sometimes called the vertical pattern) is the most effective pattern for covering the entire breast without missing any breast tissue.

Repeat the exam on your left breast, putting your left arm behind your head and using the finger pads of your right hand to do the exam.

While standing in front of a mirror with your hands pressing firmly down on your hips, look at your breasts for any changes of size, shape, contour, or dimpling, or redness or scaliness of the nipple or breast skin. (The pressing down on the hips position contracts the chest wall muscles and enhances any breast changes.)

Examine each underarm while sitting up or standing and with your arm only slightly raised so you can easily feel in this area. Raising your arm straight up tightens the tissue in this area and makes it harder to examine.

This procedure for doing breast self-exam is different from previous recommendations. These changes represent an extensive review of the medical literature and input from an expert advisory group. There is evidence that this position (lying down), the area felt, pattern of coverage of the breast, and use of different amounts of pressure increase a woman’s ability to find abnormal areas.

Article found on http://www.cancer.org