Air Force Health Promotion HQ

10/23/2020

JBPH-Hickam Health Promotion partnered with SAPR to plant an Educational Healing Garden as a fun way to learn about Hawaii, educate how to grow your own vegetables, and highlight a healthier diet. They hope to build community and personal connections with this garden, and inspire squadrons at Hickam to plant their own gardens.

10/22/2020

Insomnia: A Side Effect of Treatment

If you frequently can't fall asleep, can't stay asleep, or don't get enough sleep to be rested, you may have insomnia. Insomnia can affect your mood and energy levels, cause fatigue, and make it hard to think and concentrate. If you're having trouble sleeping, talk to your doctor about techniques to help you relax.

You also can try these tips to help you relax and fall asleep more easily:

• Don't nap during the day. If you must take a nap, don’t sleep more than 1 hour and don’t nap after 3 p.m.
• Exercise during the day to help make yourself tired, relieve stress, and improve your mood. To make sure you're not still revved up from exercising when you try to sleep, it's best to exercise about 5 or 6 hours before bedtime.
• Wind down at night. Don’t exercise, talk on the phone, or watch television before you go to bed.
• Relax by taking a warm bath or having your partner give you a back massage.

More tips at: https://www.breastcancer.org/treatment/side_effects/insomnia

Occasionally having trouble sleeping is normal for most people. Everyday stress, heartburn, or too much caffeine or alcohol all can make it hard to fall asleep.

10/21/2020

Physical activity

Did you know that regular physical activity reduces body fatness and therefore has a beneficial effect on breast cancer risk, possibly through a reduction in circulating estrogen levels, insulin resistance and inflammation – all of which have been linked to postmenopausal breast cancer development.

Learn more at: https://www.wcrf.org/dietandcancer/exposures/physical-activity

We analyse global research on how physical activity affects the risk of developing cancer. Exercise and movement Physical activity is defined as any movement that uses skeletal muscles and requires more energy than resting. Physical activity has an effect on several bodily systems including endocrin...

10/20/2020

Breast cancer is the most common cancer in women worldwide. There are ways to prevent breast cancer with healthy habits such as a healthy diet with low – moderate fat intake, limiting alcohol and staying active. Eating a healthy diet might decrease your risk of some types of cancer, as well as breast cancer. For example, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts. People who follow the Mediterranean diet choose healthy fats (unsaturated), such as olive oil, over butter and eat fish instead of red meat.

Research shows there are proactive measures you can take to decrease the risk of breast cancer, even in women at high risk.

Eating habits for Breast cancer prevention:
1. Fish/fish oil (EPA), DHA (conjugated more effective)
2. Vegetables/fruit
3. Cruciferous veggies- broccoli/cauliflower
4. Grapes, tomatoes, green pepper
5. Flax
6. Garlic
7. Beans/lentils/legumes

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531134/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5502868/

10/20/2020

CMSAF JoAnne S. Bass

Don’t let the fear of criticism keep you from doing what you should be. Anything worth doing attracts both praise and criticism.

We all have to be prepared for both. Where much is given, much is required.

Have a fantastic Tuesday, team! Be deliberate, purposeful, make it count.

#people #culture #bettertogether #Team19 #cmsaf19 #character

10/19/2020

Breast Cancer Prevention: Current Approaches and Future Directions

Breast cancer is the second most commonly diagnosed cancer and is the second leading cause of cancer mortality among women. One study concluded that active smoking and breast cancer is consistent with causality. It is reasonable to conclude that long-term cigarette smoking provides a clear risk for breast cancer and worsened disease.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5939980/

The topic of breast cancer prevention is very broad. All aspects of the topic, therefore, cannot be adequately covered in a single review. The objective of this review is to discuss strategies in current use to prevent breast cancer, as well as potential ...

10/16/2020

Do you want to reduce your risk of shoulder injuries? To help reduce your risk of rotator cuff injury, it’s important to develop the strength and flexibility of the related muscles. #preventinjury

Check out this video to learn more: https://www.hprc-online.org/physical-fitness/rx3/shoulder/phase-1-shoulder-pain-video

10/15/2020

Air Force Outdoor Recreation

Yaaasss! Walk for the absolute joy of it! Unplug and take yourself outside.

#walk #lifewithoutwalls #ODRFit #seetheworld #fitness #fall @myairforcelife #prevention #weightloss #mentalhealth #motivation #exercise #move #americanheartassociation #endurance #takeahike #run #seetheworld #unplug

10/15/2020

Sleep and Cancer - SleepHealth

Insomnia is a significant problem in breast cancer patients, affecting between 20% to 70% of newly diagnosed or recently treated cancer patients.

Poor sleep affects hormones that influence cancer cells. Hormones released by the brain, such as cortisol and melatonin, are affected by the amount of sleep you get. Cortisol is related to stress and typically peaks at dawn and declines throughout the day. It helps regulate the immune system, including the release of certain “natural killer” cells that help the body battle cancer.

Learn more at: https://www.sleephealth.org/sleep-health/sleep-and-comorbid-conditions/sleep-and-cancer/

There is growing evidence that how well you sleep may be related to the development of certain cancers as well as help you recover and respond to treatment if already diagnosed. Poor sleep affects hormones that influence cancer cells. Hormones released by the brain such as cortisol and melatonin are...

10/14/2020

Exercise

Exercise may lower chances of breast cancer risk by:
• Being at a healthy BMI; especially after menopause.
• Activity also lowers blood estrogen levels; that is reported to have lower incidence of breast cancer in active women vs. inactive
• Exercise is also known to boost the body’s immunity which helps slow down or kill the growth of cancer cells.

The tips below may help you become more active.
• Use stairs rather than an elevator.
• Walk or bike instead of driving.
• Park farther away from a store.
• Take your pet for a walk.
• Exercise at lunch or take an exercise break to stretch or take a quick walk.
• Plan active vacations.
• Wear a device every day to keep track of your steps.
• Join a recreational sports team.
• Use a stationary bicycle or treadmill while watching TV.

https://ww5.komen.org/BreastCancer/LackofExercise.html

Women who get regular exercise (physical activity) may have a lower risk of breast cancer than women who are inactive. Learn more.

10/13/2020

Looking for a fall-inspired, cancer-fighting meal prep meal? This quinoa salad capitalizes on a rainbow of fall vegetables and is a good source of fiber. If you don’t like quinoa, swap out brown rice, barley, or another whole grain of your choosing. If beets are a new vegetable, be encouraged that they provide folate, vitamin C, and potassium to your diet. Some animal studies have also shown that eating beets may slow down the growth of cancer cells and increase immune cells. In addition to vitamins and minerals, this recipe is also a great source of phytonutrients, which are chemicals found in plant with many positive health benefits. Some examples include beta carotene (carrots & sweet potato), allicin (leeks), and betalains (beets). https://www.aicr.org/resources/blog/healthtalk-are-beets-really-nutritious/

10/09/2020

#longweekend #holiday

10/09/2020

David Grant Medical Center is now a 100% Tobacco-Free MTF!

After Travis AFB Health Promotion briefed the Medical Group Commander on the new policy, the MDG was able to legally prohibit smoking on the entire campus. The last remaining DTA on campus (pictured) was demolished by the 60th CES.

10/08/2020

Autumn weather = beautiful walking weather. Get out and enjoy 😊

80% of Americans are not getting the 150-minutes of physical activity recommended per week. Teleworking and homeschooling bring new challenges to our fitness routines – gift yourself with a walk around the block. Add a walk to your daily routing and improve your physical and mental well-being!

#walk #walkitout #lifewithoutwalls #ODRFit #seetheworld #fitness #fall #prevention #weightloss #mentalhealth #motivation #exercise #move #newshoes #americanheartassociation #endurance #takeahike #run #seetheworld #unplug #warmup #tempo United States Space Force United States Air Force AFSVC Fitness & Sports MyAirForceLife

10/08/2020

Substance use disorders linked to COVID-19 susceptibility

A National Institutes of Health-funded study found that people with substance use disorders (SUDs) are more susceptible to COVID-19 and its complications.

Learn more at: https://www.nih.gov/news-events/news-releases/substance-use-disorders-linked-covid-19-susceptibility

NIH research finds higher risk and worse outcomes for those with addiction.

10/07/2020

10/06/2020

Celebrate pumpkin season with these fall recipes!

https://www.usda.gov/media/blog/2016/10/20/fall-here-celebrate-pumpkin-5-different-ways

10/05/2020

Emotional Wellness Month

How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health. How you react to your experiences and feelings can change over time. Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times. Stay well.

10/02/2020

Have a great weekend everyone! #tgif #weekend

10/01/2020

October is Breast Cancer Awareness Month

While most people are aware of breast cancer, many forget to take the steps, to have a plan, to detect the disease in its early stages and encourage others to do the same.

Learn more about this year's breast cancer campaign and ways to promote awareness at:
https://www.nationalbreastcancer.org/breast-cancer-awareness-month

09/30/2020

Health Promotion and PCBH (BHOP) at Barksdale Air Force Base have established a tobacco cessation pathway with the PCM team and the Pharm D to decrease the waiting time to receive nicotine medication.

The tobacco cessation pathway was established because there was too many holes in their current treatment chain of custody. Once the providers know the correct way to funnel patients, they are hoping for a higher success rate. The member can also bypass the PCM all together for faster care. They are able to call HP or PCBH directly and cut out the medical clinic waiting time dramatically.

09/29/2020

Gratitude Calendar

How do you grow your gratitude? By taking a few minutes each day to hunt the good stuff!

• Who do I appreciate? ...
• How am I fortunate? ...
• What material possessions am I thankful for? ...
• What abilities do I have that I'm grateful for? ...

Gratitude calendar: https://www.hprc-online.org/mental-fitness/spiritual-fitness/gratitude-calendar

Gratitude is when you recognize the good you’ve received, savor it, and show your appreciation to someone, something, or a higher power. And there are loads of benefits—better well-being, restful sleep, improved performance, goal attainment, stronger relationships at work and home, and more. How...

09/28/2020

Happy Monday everyone! #motivationmonday

09/25/2020

September is Sickle Cell Awareness Month - a month dedicated to raising awareness of sickle cell disease and sickle cell trait. #SickleCellAwareness #sicklecellmatters

*Airmen, if you you don't know your sickle cell status, you are able to check it in IMR

Learn more at: https://www.sicklecelldisease.org/

09/25/2020

SELF-CARE HAS NEVER BEEN MORE IMPORTANT THAN IT IS NOW

• Self-Care is about paying attention to you, your body and your emotions.
• Self-Care is about checking in with yourself in each moment
• Self-Care is setting healthy boundaries
• Self-Care is learning and practicing clear and direct communication
• Self-Care is about learning to appreciate and love yourself
• Self-Care is about living your life with joy… guilt free!

09/24/2020

Whiteman AFB Nutritional Medicine and Health Promotion held a virtual educational discussion where four professionals shared how sleep deprivation affected them and their goals. Capt Joseph Sharp spoke about being an avid athlete affecting his rest; LTC (Col select) Maryanne Kiel spoke on general health, family/spouse relationships, and the fear of making an error as a doctor; LTC Christopher Button related a story on how lack of sleep contributed to depression/alcoholism in one of his patients; and their Group Commander at the time, Col Chrystal Henderson talked about weight gain and then weight loss once she corrected her sleep pattern.

https://www.facebook.com/Whiteman509MDG/videos/637219613840509/

09/23/2020

Exercise Tips for Fall Prevention

There are many ways to safely exercise at home without a lot of equipment, but you must be mindful of your home environment to help minimize falls and injuries.

Falls can be serious, especially for older adults. Participating in regular physical activity can reduce an older adult’s chances of falling, even when done as little as three times per week. Exercising specifically to improve strength and balance is important for reducing falls for older adults. Exercises such as single leg balance (with/without support), step ups, single leg squats, squats, and core exercises can help increase strength, balance, and stabilization. These workouts can be easily completed at home with little or no equipment.

Another risk factor for falls are environmental hazards. These include trip and fall hazards in the home such as unsecured throw rugs, slippery or uneven surfaces, even pets getting under your feet. Before starting a physical activity program at home, ensure you check for home hazards that can cause injuries. Simple measures such as removing clutter from walkways, removing throw rugs, quickly dry spills, and ensuring there is plenty of light can reduce the risk of falls and injury.

It is important to continue to stay safe and healthy during this pandemic and that includes daily physical activity, a healthy diet, and staying socially connected.

https://blog.nasm.org/fitness/exercise-tips-fall-prevention

Exercise Tips for Fall Prevention

09/22/2020

Office of Dietary Supplements - Dietary Supplements: What You Need to Know

Will taking supplements that tout anti-aging benefits really promote healthy aging?

Recent studies provide increasing support for overall diet, rather than supplements, for adequate nutrition and healthy aging. Natural foods provide nutrients in appropriate proportions for human absorption. When you add foods rich in vitamins and minerals into your diet, you are adding foods that are also rich in fiber and other beneficial nutrients that promote good health.

We do know that antioxidants help to prevent disease. Fruits and vegetables are good sources of antioxidants. Different fruits and vegetables contain different, or varying levels, of these antioxidants. While excessive intake of some antioxidants, like Vitamin C, has not been found to be dangerous, supplementing with Vitamin E and Beta-Carotene can potentially cause harmful side effects. Some antioxidant supplements may also interfere with medications. Always discuss supplements you are taking, or plan to take, with your doctor.

Collagen is the most abundant protein in your body. As we age we don’t produce as much collagen leading to wrinkles, weakened muscles, and arthritis. Studies have had mixed results from supplementing with collagen. What we do know is that collagen is composed of amino acids (from proteins), Vitamin C, zinc, and copper. To promote your body’s natural production of collagen, eat protein rich foods (lean meats, fish, beans, eggs, and dairy), Vitamin C rich foods (citrus fruit, bell peppers, tomatoes, broccoli, and leafy greens), and zinc and copper containing foods (nuts, whole grains, beans meats, and shellfish).

https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx

Important things to know about dietary supplements. Learn about their label information, effectiveness, safety, risk, quality, and regulation here.

09/22/2020

September is National Suicide Prevention Awareness Month. However in the military community, every day we are made aware of it. A recent report released by the Department of Veteran Affairs states that each day approximately 22 current and former military service members take their own lives. That is 22 too many.

Even heroes need help! That is why AFMS-MacDill-6th Medical Group-Health and Wellness Center (HAWC) is hosting a Suicide Prevention Virtual Run. This 1 mile, 5K, 10K, half marathon, or full marathon run/walk is a free event for all ages and can be completed on any track, trail or road of the participants choice. Any fitness app can be used for tracking to provide proof of completion.

Remember... we care, we connect! If you or someone you know is struggling, please reach out. #bethere #22toomany #wecareweconne