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**LET'S TALK**

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| ##### WINTER 2007 HEALTHY BODIES ● SOUND MINDS ● A SAFE PLACE TO WORK |
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World AIDS Day--- Friday, Dec.1, 2006

***Stop AIDS ---Keep the Promise***

World AIDS Day is a unique moment each year when all of humanity is
challenged to

reflect on the way HIV and AIDS affect us and how we can respond to the
epidemic.

After two decades of HIV/AIDS, we know that with sufficient will and
resources, we can turn this epidemic around. In 2001, Kofi Annan, UN
Secretary General, said at the UN General Assembly Special Session on
HIV/AIDS, "All of us must recognize AIDS as our problem. All of us must
make it our priority."

This year has seen new and renewed commitments world-wide to make
significant progress in reducing the spread of HIV, increasing treatment
and working toward universal access for education, treatment and
support. But while some promises have been kept, many have not.

The 2006 theme, **Stop AIDS--- Keep the Promise,** focuses on
accountability. It is a call to

action for people around the world --- to hold the international
community accountable to fulfill the promises made regarding action
against HIV and AIDS. This includes commitments for funding, support,
health programs and access to treatment.

Everyone has a role to play, both on the world stage and in our own
neighborhoods. You can do your part on Dec. 1 --- through planning or
participating in World AIDS Day events at your place of worship, your
school and in your community. Let's all keep our promises!

**The 7 Best Ways to Stay Healthy This Winter**

**YOU PROBABLY ALREADY KNOW MANYOF YOUR HABITS** influence your health
and longevity more than genetics and the environment. Make an effort to
adopt the following tips to help you stay healthy, energized and out of
the doctor's office this winter --- and beyond.

1.  **EAT A WELL-BALANCED, LOW-FAT, HIGH-FIBER DIET** that includes
    plenty of fruits and vegetables every day. A healthful diet boosts
    your immunity and protects you against some cancers, stroke, heart
    disease, diabetes and other chronic diseases.

**2. WASH YOUR HANDS OFTEN.** Hand-washing gets rid of many of the
viruses that

cause illness.

**3.** **AVOID SMOKING AND SECOND HAND SMOKE.**

> **4.** **DRINK ALCOHOL MODERATELY, IF AT ALL.** More than one drink
> (for women) or
>
> two drinks (for men) a day increases the risk for liver disease, heart
> failure and
>
> some cancers.

**5.** **GET MOVING.** People who have high levels of stress have twice
the risk of catching

colds, and exercising reduces stress. Plus, staying active helps you
maintain a healthy

weight and reduces your risk for many diseases.

**6.** **GET ENOUGH SLEEP.** If you feel wide awake and alert all day,
you're probably

getting enough sleep. But if you're not getting the sleep you need, you
become more

vulnerable to illness.

**7.** **TAKE MENTAL HEALTH BREAKS.** Some people suffer from symptoms
of depression

associated with seasonal changes in light during the winter months.
Others just have a

more difficult time feeling upbeat in the winter. Don't over schedule
yourself, and

spend time outdoors during the day whenever possible. Seek professional
help if you

suffer from depression or persistent anxiety.

**Late Breaking Health News**

\>\>**Exercise can cut your risk for heart disease by up to 90 percent
--- even if you don't start until middle age.**

One study of 791 people found those who got little exercise until their
40s were still able to cut their risk for heart disease, with those who
went from getting very little activity to being very active reducing
their risk by 90 percent.

The level of exercise required to achieve health benefits depends on
age, sex and level of fitness, according to the report published in the
journal *Heart*.

Among those who are sedentary, moderate intensity activity is
sufficient. People who are more active, physically fit or younger may
need to do vigorous activity to gain additional benefits.

\>\>**Light-cigarette smokers are only half as likely to quit smoking as
those who smoke regular cigarettes**, according to one study of 12,000
smokers published

in the *American Journal of Public Health*.

"Even though smokers may hope to reduce their health risks by smoking
lights, these results suggest they're doing just the opposite because
they're significantly reducing their chance of quitting," says
researcher Hilary D. Tindle, M.D., M.P.H., assistant professor of
medicine at the University of Pittsburgh School of Medicine.

The study showed smokers who had used light cigarettes were 54 percent
less likely to have successfully quit smoking than those who had never
smoked them.

***Winter 2007*** 2

This effect increased as people aged, as adults ages 65 and older who
had smoked light cigarettes to reduce health risks were 76 percent less
likely to quit than those who smoked only regular cigarettes.

**\>\>Extra pounds mean higher health costs**, according to a study of
36,000 people published in the *Journal of Occupational and
Environmental Medicine*.

Using height and weight data, the researchers calculated each subject's
body mass index (BMI), a standard measure of the relative percentages of
fat and muscle mass.

Starting at a BMI of 25 --- the lower end of the "overweight" range---
health costs rose steadily along with BMI. Adjusted for age and sex,
annual medical costs increased by about

\$120 for each one-point increase in BMI. Drug costs increased by \$83
per one-point increase.

Costs continued to rise for subjects within the "obese" category --- a
BMI of 30 or higher. For a person with a BMI of 35, medical costs were
nearly \$600 higher and drug costs \$413 higher than for a person with a
BMI of 30. For each one-point increase in BMI, costs related to diabetes
increased by \$6, costs for heart disease by \$20.

**VITALITY-ON-DEMAND**

A world of additional health information available via your computer.

You may think of this publication as just a newsletter. But would you
believe it's also an access index to one of the largest databases of
family health and personal self-care data

around? With our free Vitality-on-Demand (VOD) service, you can get all
of the information you need any time you want it!

Visit www.vitality.com for more articles and to search for topics you
would like to learn more about.

**It's simple. And it's free.**

**Via the Internet:** Visit our home page at *www.vitality.com* and
press the Vitality-on-Demand button to search by keyword. Or click on
Special Reports to access the articles listed below.

**SPECIAL REPORT**

119 Identity Theft

120 How to Quit Smoking

541 Sensible Weight Loss

542 Lowering Your Cholesterol

543 Reducing Your Stress

544 Walking for Fitness

545 Workstation Comfort

546 Fixing an Aching Back

547 Start An Exercise Program

548 Controlling Allergies

549 Lowering Health-Care Costs

550 Living With Arthritis

551 Dealing With Headaches

552 High Blood Pressure

***Winter 2007*** 3

**A Fresh Look at New Year's Resolutions**

**IF YOU DON'T USUALLY KEEP YOUR NEW YEAR'S RESOLUTIONS**, you may want

to rethink how you phrase them.

Most resolutions that fail turn out to be negative. They focus on
correcting what you think is wrong with you, instead of building on what
is right.

For example, you vow to give up certain foods or force yourself into a
self-improvement program --- then punish yourself if you don't meet your
strict guidelines.

But, if you create more pain than pleasure, your resolutions won't be
long-lasting. Instead of making an inventory of your faults, start by
thinking about goals you can set to make your life more healthful, happy
and rewarding. Then make resolutions that will help you achieve those
goals.

**To make successful resolutions:**

▪Make them while you're in a positive frame of mind, when you feel fresh
and optimistic.

▪Don't focus on achievements. Instead of vowing to lose 10 pounds,
decide to reenergize your body by exercising and eating healthful foods.

▪Visualize success. Mentally rehearse what you will do differently and
how you'll feel when you accomplish your goals.

**Instead of typical resolutions, consider these.**

▪**STRIVE FOR BETTER BALANCE**. Schedule more activities with your
family and friends if

you spend most of your time at the office.

▪**TAKE BETTER CARE OF YOUR MIND.** Read a book a month or take a course
at a local

college. Ask yourself what you would like to learn more about, then take
the plunge.

▪**SHARE YOUR TALENTS,** energy and other resources with volunteer
organizations.

▪**TRY A NEW FITNESS PROGRAM.** Choose something that rewards you with
new friends

and fun places to explore.

▪**TAKE TIME TO APPRECIATE FAMILY,** friends and coworkers.

▪**TURN CHANGES INTO CHALLENGES** and master them with gusto.

▪**SEEK PEACE OF MIND** and help others do the same.

Most important, believe in yourself and your power to make positive
changes.

**Do You Have Those Winter Blues?**

**REMEMBER THE LONG, GOLDEN DAYS LAST SUMMER** when you enjoyed sunlight
well into the evening? Happily, those days will return this spring.

Until then, you'll have to make the best of winter's darkness, but don't
be alarmed if you occasionally get the blues. Experts say mild
depression caused by winter's lack of daylight

is quite common.

***Winter 2007*** 4

**Beat Those Winter Blues**

Here are some ways to brighten your spirits and keep your energy high
during winter's short, overcast days.

▪ Sit in very bright light (the equivalent of 10 100-watt bulbs) for an
hour each day.

▪ Find a gymnasium where you can exercise regularly. Many people find
exercise helps to

fend off the blues.

▪ Avoid loading up on sweets and starches. Substitute with vegetables or
fruit where

possible. If you start gaining weight during the winter, it erodes your
morale even

further.

When you wake up to a bright sunny day in the dead of winter, take
advantage of it. If you work in an office, take a walk in the sun at
lunch. Studies show that even an hour here and there can make a
significant difference when you're combating the winter blues.

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| **The Federal Consortium EAP provides assessment, counseling,         |
| referral, training and consultation to federal employees and agencies |
| throughout the United States.**                                       |
|                                                                       |
| *Information published in Let's Talk is the opinion of the sourced    |
| authors. Personal decisions regarding health, finance, exercise and   |
| other matters should be made after consultation with the reader's     |
| professional advisers. All models are used for illustrative purposes  |
| only.*                                                                |
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| ### *Copyright ©                                                      |
|  2006 StayWell Custom Communications. All editorial rights reserved.* |
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***Winter 2007*** 5