**J U N E 2 0 0 2**

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**LET'S TALK**

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| ##### SUMMER 2004 HEALTHY BODIES ● SOUND MINDS ● A SAFE PLACE TO WORK |
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In the good old summertime...

It's summertime, a time filled with family-oriented events and
activities. Sports, family reunions, vacations and projects at home all
vie for time in your busy schedule.

Sometimes trying to fit it all in can become a chore. But carving out
family time doesn't require major adjustments. Quality time can be woven
into every day. Here are some suggestions:

Children want your undivided attention. When they talk, look at them and
show your interest.

Ask them what they want to do. Is baseball their love? Play catch in
your backyard with them.

Establish new family traditions. Set a specific time each week for them,
such as Friday pizza nights.

Develop your family as a team. Give everyone chores. Do them together.

Make one-on-one time with each child.

Your Employee Assistance Program (EAP) can provide a wealth of resources
to help you with life's challenges. It's confidential. Call your 800
number to be connected to a counselor in your area.

####### Managing Stress With Exercise

**STRESS CAN MAKE YOU FEEL** drained, anxious, even depressed. And while
there are several ways to manage runaway stress, none is as enjoyable
and effective as a regular exercise routine.

"Numerous studies have shown exercise provides excellent
stress-relieving

benefits," says Cedric Bryant, chief exercise physiologist for the
American Council on Exercise in San Diego.

##### How It Works

Exercise causes the brain to release endorphins, opium like substances
that ease pain and produce a sense of comfort and euphoria. It also
encourages the nerve cells in the brain to secrete other
neurotransmitters that improve mood.

Deficiencies of these substances have been linked to symptoms of
depression, anxiety, impulsiveness, aggression and increased appetite.
According to a study published in the *Archives of Internal Medicine*,
exercise increases the levels of these natural antidepressants.

According to the National Institutes of Health, exercise also improves
people's ability to relax and sleep, promotes self-esteem and enhances
energy, concentration and memory.

##### Stress-Reduction Moves

The following guidelines can help you find activities likely to be
effective for you.

**CHOOSE AN EXERCISE YOU ENJOY**.

"It's important to choose activities that are accessible and feasible
for you to do

regularly," says Bryant. "You also need to determine if you want to play
competitive

sports, such as basketball or tennis, or if you'd rather do
noncompetitive activities, such as walking, bicycling or taking an
aerobics class."

**EXERCISE EVERY DAY IF YOU CAN.**

The U.S. Surgeon General's Report on Physical Activity and Health
recommends 30 minutes of activity on most, if not all, days of the week.

**CONSIDER MIND/BODY ACTIVITIES.**

In yoga and tai chi, your mind relaxes progressively as your body
increases its

amount of muscular work. "These forms of exercise are effective for
honing stress management and relaxation skills," says Bryant.

Controlling stress ultimately comes down to making time to exercise.
Physical activity provides an enjoyable and effective way to cope with
life's troubles as it promotes lasting strength and empowerment.

**J U**

what's new

Late-Breaking Health News

**\>\>Americans are too slow in responding to heart attacks.** When
feeling chest pains or shortness of breath, most Americans wait it out
for an hour or two, to see if the symptoms go away.

"But that's the worst way to react to such symptoms," says Eric R.
Bates, M.D., a heart attack specialist at the University of Michigan in
Ann Arbor. "If you're having a heart attack, every minute of delay may
mean the difference between life and death, or between health and
disability. Many treatments work wonders, but only if given soon after
an attack."

Instead of waiting, people should call 911 and get emergency help
immediately for chest pain, arm or shoulder pain, shortness of breath,
fatigue, abdominal pain or nausea.

***Summer 2004*** 2

**\>\>Mindfulness improves quality of life.**

According to the *Harvard Women's Health Watch,* the ability to pay
attention to an experience from moment to moment --- without drifting
into thoughts of the past or concerns about the future, or getting
caught up in opinions about what's going on --- can

increase life's enjoyment, expand the ability to cope with illness and
possibly improve physical and emotional health.

One of the more popular ways to practice mindfulness is through
meditation. Other ways to achieve mindfulness in everyday life include:

Pay attention to your breathing or your environment when you stop at red
lights.

Before you go to sleep and when you awaken, take some "mindful" breaths.
Instead of allowing your mind to wander over the day's concerns, direct
your attention to your breathing.

**\>\>WITH THE U.S. SURGEON GENERAL CALLING OBESITY AN EPIDEMIC,** some
state legislatures have enacted laws to encourage healthful food choices
and ban the worst temptations.

Here's a sampling of some of the laws that have been passed:

In Arkansas, six schools will test the BMI --- body mass index, a ratio
of height to weight --- of students and send results home.

California has banned junk food from vending machines in schools. New
York City banned hard candy, doughnuts, soda and salty chips from its
schools' vending machines.

Louisiana will require physical education programs in schools. Such
daily

classes now are required by state law only in Illinois.

The statistics show the need for such efforts. The number of obese
adults has doubled in 20 years and now is up to nearly 59 million
people, or almost a third of all American adults. Childhood obesity has
tripled, with one child in six considered obese. Obesity is linked to

diabetes, heart disease and cancer.

*See your physician for guidance and advice regarding a specific health
condition.*

####### 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!

***Summer 2004*** 3

**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 REPORTS

**540** 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

####### When to Seek Help for Your Mental Health

IAITY-ON-DEMAND

YOU'VE BEEN FEELING STRESSED for days with no break in sight. Some
nights you wake up at 4 a.m. and can't get back to sleep. You've been
reaching for a drink as soon as you get home from work. What's going on?

"Admitting that something is wrong and getting help doesn't mean you've
failed or are weak," says Robert E. Hales, M.D., the Joe P. Tupin
professor and chair of the department of psychiatry at the University of
California, Davis*.* "The key question to ask yourself is 'Could I use
some help right now?' "

The truth is, if the stresses and strains of life have pushed you to
your limits, you're not alone. A survey of more than 8,000 people
between ages 15 and 54 found 48 percent had

experienced depression, alcohol abuse or anxiety at some point in their
lives.

And, just as you would talk to a medical doctor instead of a friend or
family member if you had a broken bone, it makes sense to see a mental
health professional if you need help with your behavior, thoughts or
feelings.

***Summer 2004*** 4

##### When to Seek Help

No one's life is problem-free, and on any given day you may feel angry,
blue or in a panic.

But what distinguishes problems needing attention from problems of daily
living is their severity or persistence over time.

Seek help if you:

Feel depressed or sad for several weeks or more

Experience extreme mood swings

Feel helpless or hopeless

Feel that life is out of control

Have sudden feelings of panic

Drink excessively or use illegal drugs

Are unable to stop destructive behavior, such as gambling

Threaten violence or become aggressive and violent

Think about or attempt suicide

If you or a loved one has any of these symptoms, call your doctor or a
mental health professional.

###### A Better Life

Counseling can be a tool for change and a source of support when you
need it most.

"As you work toward recovery, you can learn more gratifying ways of
living and behaving," says Hales. "As you regain a sense of being in
control, you'll discover you do have options

and the ability to make the best choices for you."

Everyday Problems

IT'S JUST AS IMPORTANT to get help if stress, grief, marital or other
family problems are getting in the way of your happiness and emotional
stability.

People generally seek help for three reasons," says Hales. "They notice
a significant shift in how they feel about themselves; they become aware
of ongoing difficulties in their close personal relationships; or they
have chronic problems getting along with people at work."

Ask yourself the following questions:

Have I been feeling less happy, less confident or less in control than
usual for a period of several weeks or longer?

Are emotional problems getting in the way of my work, relationships or
other aspects of my life?

Have my own efforts to deal with a problem failed to resolve the
situation?

Do I feel emotionally "stuck" and helpless to change my behavior or
circumstances?

If you answer "yes" to one or more of these questions, contact your FOH
EAP.

*For information and links to helpful Web sites, visit **www.hhs.gov**
and click on Mental Health.*

***Summer 2004*** 5

####### Speak Your Mind: Smart Talk for Couples

YOU DON'T HAVE TO BE IN A RELATIONSHIP for too long before you learn
that the language of love takes you only so far. You and your mate will
need to communicate effectively

to help keep and strengthen the bond between you.

##### How Do I Love Thee?

Loving relationships are good for you. Having someone in your life on
whom you can depend and who cares for you makes it easier to deal with
stress. Although other people's good relationships may look easy, all
good relationships take work from both people.

Here are some tips to build a better relationship.

Talk to each other. Tell your partner how you feel about issues in your
life. Tell your partner when you are happy about something he or she
said or did. Talking honestly is important. Don't forget to say "I love
you."

Be a good listener. Consider the other person's point of view as well as
your own.

Make time for each other. Pay attention to your relationship. Do
something fun together.

Encourage your partner to be healthy. Ask him or her to do the same for
you.

Having support from a loved one can help you make a change such as
quitting smoking or losing weight. Remind each other to get checkups.
This shows that you care.

##### Rules of Engagement

Even the most ardent lovers argue. During a calm moment, set up some
rules for respectful arguments. These might include:

No name-calling or criticizing

Making sure each person gets to have a say

Really listening to each other

Discussing these ground rules before an argument occurs and agreeing to
honor them will help keep your relationship in harmony.

*For more information, visit **www.vitality.com**, click on
Vitality-on-Demand and enter. **VOD*** **407**

**Learn to let go of guilt ---** don't worry so much about what you said
to your spouse or whether you visit your elderly parents enough. When
you stop feeling guilty, you have more energy and more peace of mind ---
and you're less likely to get angry with those people you blame for
making you feel guilty.

*Family Circle, 110 Fifth Ave., New York, NY*

**Depression may be linked** to low levels of folate in the blood, one
report found. So getting your recommended daily allowance of this B
vitamin could help lift your

spirits and make you happier.

*Research at Tufts University, Medford, MA.*

***Summer 2004*** 6

**To lower your stress,** get involved in religious organizations, civic
associations, hiking clubs, sports teams or any other type of networks.
Actively developing friendships

can reduce stress.

*Tom Sander, executive director, Saguaro*

*Seminar, Harvard University, Cambridge, MA.*

**Drug abuse can damage your teeth.** Using cocaine and methamphetamines
causes severe tooth decay, gum disease, mouth sores, ulcers and broken
and worn teeth. These drugs and ecstasy also can have dangerous
interactions with anesthetics commonly

used in dentistry.

*Academy of General Dentistry, Chicago, IL.*

**This yoga stretch will relax your body's prime tension areas:** Lie on
your back with your legs and rear up against a wall, forming an L shape
with your body. Place the soles of your feet together and bend your
knees out to the sides, relaxing your legs and hips, which

will put you in a froglike position. Sit quietly for as long as you
like.

*Redbook, 224 W. 57th St., New York, NY*

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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 © 2004 Health Ink & Vitality Communications. All editorial |
| rights reserved.*                                                     |
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***Summer 2004*** 7