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**LET'S TALK**

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| ####### FALL 2006 HEALTHY BODIES ● SOUND MINDS ● A SAFE PLACE TO WORK |
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**U N E 2 H E A LT H Y B O D I E S • S O U N D M I N D S • A S A F E P L
A C E TO WO R K FA**

Posture Perfect

At some point, most people will suffer from some form of temporary back
pain. For these

individuals, simple activities like carrying groceries, driving or
sitting for long periods of

time, or bending to pick up something can cause wrenching back pain.

Often, back pain\* is due to either poor posture habits or strain from
improper bending

or lifting. In these cases, strains usually heal completely. However,
pain and strain are

likely to recur if bad habits continue.

With some simple changes, you can improve your posture while protecting
and strengthening your back. Try these simple suggestions.

**Posture perfect habits**

Get in the habit of standing and sitting upright without slouching or
rounding your

shoulders.

Use your abdominal muscles to hold your belly in --- tighten these
muscles to keep your belly from protruding, which puts excess stress on
your spine.

**When seated**

 Select chairs that have a straight back and low-back support.

 Keep your knees a bit higher than your hips. You may need to use a low
stool to

raise your feet.

 To turn while seated, don't twist at the waist; move your whole body.

 During long drives, move the seat forward and maintain a straight
back.

**No strain, no pain**

 Don't bend over to lift. Instead, bend your hips and knees and squat
to pick up the object. Remember to keep your back straight, hold the
object close to your body and never twist your body during the lift.

If you must move a heavy object, push rather than pull when you can.

**Everyday advice**

 Women should wear flat shoes or shoes with low heels (1 inch or
lower).

 Exercise several times a week; a sedentary lifestyle contributes to
back pain.

\*About 10 percent of back pain can be due to serious conditions such as
degenerative disk disease or

herniated disks in the spine. See your doctor to rule out these
conditions. Always consult a physician

before beginning any new exercise program.

5 Lessons for a More Healthful School Year

**IT'S BACK-TO-SCHOOL TIME ---** the perfect time to set up more
healthful school-day routines at home.

Consider these five strategies your "new school-year resolutions" for
minimizing stress and maximizing well-being.

**1.** **ORGANIZE THE NIGHT BEFORE.** A mad morning rush starts
everyone's day stressfully. Skip the drama by taking a few unhurried
minutes in the evening to load backpacks and lay out school clothes. Are
there forms to be signed? Do snacks or lunches need packing?

**2. SET A BEDTIME AND STICK TO IT.**

School children need 9 to 11 hours of sleep. Kids who don't wake easily,
often seem irritable or lack daytime energy need more sleep. Getting
enough sleep is important for so many things, from overall growth to
learning and concentration at school.

**3. MAKE BREAKFAST.** If your child hasn't eaten since dinner the night
before, there's no energy to draw from --- the gas tank is empty. Kids
learn better with food in their stomachs.

**4. TEACH SAFETY.** Think through your child's day from the moment she
leaves for school to the time she gets home. How can she stay safe ---
from wearing a bike helmet to avoiding strangers to keeping doors locked
at home?

**5. SPELL OUT EXPECTATIONS**. Discuss appropriate classroom behavior, a
homework policy, balancing social time and schoolwork, and grade goals.
Set the path for them, and they'll know when they're on track.

Putting these strategies into practice can make the school experience
more enjoyable for you and your child.

Late Breaking Health News

**\>\>Sixty-two percent of sexual assaults in the United States are
drug-facilitated,**

and 5 percent of the victims are given "date rape" drugs, according to a
new study at the University of Illinois in Chicago (UIC).

An estimated 100,000 sexual assaults are committed in this country each
year, and the FBI says that number could be three times higher if all
cases were reported, says Adam Negrusz, associate professor of forensic
sciences at the UIC College of Pharmacy and the study's lead author.

"Individuals who use drugs, with or without alcohol, are thought to be
at significantly higher risk for sexual assault," says Negrusz. "In some
cases, the substances are taken voluntarily by the victims, impairing
their ability to make decisions. In other cases, the substances

are given to the victims without their knowledge, which may decrease
their ability to identify a dangerous situation or to resist the
perpetrator."

***Fall 2006* 2**

\>\>**Having an "apple" body shape increases your risk for diabetes and
heart disease, and** the risk may be accelerated if you also eat trans
fat, according to a six-year study at Wake Forest University School of
Medicine.

"Diets rich in trans fat cause a redistribution of fat tissue into the
abdomen and lead to a higher body weight, even when the total dietary
calories are the same," says Lawrence L. Rudel, Ph.D., professor of
pathology and biochemistry and head of the Lipid Sciences

Research Program.

Trans fat is found in vegetable shortenings, some margarines, crackers,
cookies, snack foods and other foods made with or fried in partially
hydrogenated oils. Unlike other fats, the majority of trans fat is
formed when food manufacturers turn liquid oils into solid fats, such as
shortening and hard margarine, by adding hydrogen.

**\>\>Most people with arthritis don't exercise enough,** and more than
a third of adults with arthritis don't exercise at all, according to a
study of 27,500 people published in the *American Journal of Preventive
Medicine*.

Even though exercise has been shown to decrease pain, delay disability
and improve walking ability, people with arthritis are even more likely
to be inactive than adults in the

general population.

Just 37 percent of adults with arthritis met the least stringent
physical activity guidelines established by a panel of experts on
arthritis, physical activity and public health in 2001 ---

a percentage similar to people without the disease.

Twenty percent of people with arthritis reported performing some type of
activity to strengthen their muscles. Both aerobic and strengthening
exercises have been shown to help.

**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.

***Fall 2006* 3**

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

A Holiday Preparedness Primer

**FALL SIGNALS THE START OF A BUSY TIME OF YEAR,** from Halloween to
Thanksgiving to the December holidays --- delicious food, much
anticipated visitors and a change from the normal routine.

It's supposed to be a time of warmth, joy and excitement. And for many
people, it is.

Still, the anxiety of having too much to do in too little time, the
pressure of unrealistic expectations and the tendency to overeat and
overspend can easily overshadow holiday happiness.

Here's a primer to help you enjoy the season to its fullest with a
minimum of stress.

**Eat smart**

The holiday season has strong ties to food and, sometimes, eating too
much. To keep from overindulging:

Don't arrive at a party starving; you're likely to overeat. Instead,
before you leave home eat a piece of fruit, a small salad or a cup of
low-fat yogurt.

Avoid handfuls of anything. At the appetizer table, fill your plate
three quarters full with fresh vegetables and fruit. Reserve the
remaining quarter for anything you want, even if it's

high in fat, so you don't feel deprived.

Don't feel obligated to eat everything on your plate or to have
dessert.

If you overeat, get right back into your normal routine the next day.

**Keep an eye on your finances**

Come the holidays, many people carelessly throw caution and budgets to
the wind. But fiscal responsibility is essential this time of year. To
reduce anxiety:

 Write down expenses as they occur.

 Know how much you owe on your credit cards before you start charging.

 Give yourself plenty of time to complete your holiday shopping. Shop
with an itemized list of what you'll buy for each person and a ballpark
figure of what you'll spend.

 Brainstorm for gift ideas. If you're stumped, consider what's
important to the gift recipient. Consider homemade gifts if money's
tight.

***Fall 2006* 4**

**Enjoy social events**

The holidays are about spending time with people and doing things all of
you enjoy. To simplify your schedule:

 Keep parties less stressful by having a buffet instead of a formal
sit-down dinner. Serve uncomplicated dishes (made with six ingredients
or fewer) that you've made before.

 Buy nonperishable party items days, even weeks, in advance. These
include groceries, beverages, candles, napkins and decorations. Save the
day before to buy items with a short

shelf life, such as fresh fruits, vegetables and flowers.

 Cook ahead. On the day before your party, prepare salad dressings,
stews, casseroles, cold sauces, soups, desserts and dips. That way,
during the party, you can spend as much

time as possible with your guests.

**Take care of yourself**

At holiday time, there's a tendency to let go of your regular habits.
But sleeping too much, exercising less and eating lots of rich foods can
lead to weight gain and sluggishness. To get

the most out of the holidays:

 Get enough sleep.

 Continue your regular exercise routine.

 Eat sensibly.

**Know your stressors**

Be aware of the things that may cause you anxiety, and do your best to
avoid or be prepared for them. Different people respond to holiday
stress in different ways. Things that distress some people are
pleasurable for others.

Overall, by managing the holidays sensibly and including only the
activities you and your family truly enjoy, you'll have the happy
holiday you want.

The 4 A's of Workplace Change

CHANGE IN THE WORKPLACE EVOKES FEAR in most people. They wonder: Will I
be adequate for this new position? Will I be able to get along with my
new boss? Will the downsizing allow me to keep my job?

Major changes, such as new management or downsizing, can result in a
feeling of panic.

These suggestions can help you adjust and respond positively to change.

**Understanding change**

When something changes, suddenly your routine is broken and you don't
know what to expect.

Even if the change is for the better, the transformation can be
difficult. During this time, you may feel disoriented, frustrated, angry
and powerless.

One way to prepare for change is to practice the following four A's of
coping with change:

***Fall 2006* 5**

**1.****AWARENESS.** Since uncertainty about the future creates the
most fear and stress during a change, try to learn as much as you can
about your situation. The more you learn, the less uncertainty you'll
experience.

**2. ACCEPTANCE.** You may not like the change, but if you accept it,
instead of fighting it or complaining about it, you'll feel less
frustrated.

**3.ATTITUDE.** Are you being fearful or are you thinking about the
possibilities for improvement the change might bring?

**4. ACTION.** This is where you do have some control over the
situation. It's how you prepare and respond to change.

 **DEVELOP A NETWORK.** Stay in contact with managers and coworkers
from former jobs.

 **LEARN NEW SKILLS.** Learn a new computer program. Take a class.
Learn to make presentations.

 **ASK ACTION QUESTIONS.** Whom can you talk to if a situation is
getting difficult

to cope with? How can you get to know a new boss or coworker?

The key to coping with change is resilience. Resilience means making the
best of change in spite of setbacks, barriers or limited resources.

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| ### *Copyright ©                                                      |
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***Fall 2006* 6**