==========================================

JOB STRESS AND YOUR HEALTH -- An occasional bad day at work is like an occasional bad hair day. There is nothing to worry about and things are normal. But when the job stress starts affecting your life on a regular basis, it may be time to step back and examine the situation. Keep things in perspective. Do not let little things ruin your day. Talk to your supervisor about your stress. Many companies have counseling help available through employee assistance programs. Identify the triggers of the stress and avoid them if at all possible. Take a break and take a walk. Take a vacation or a long weekend. Remember why you are working - but find pleasure in all you do.

WOMEN UNDERESTIMATE CALCIUM NEEDS -- Most American women underestimate their calcium needs by at least half, finds a survey conducted by GlaxoSmithKline Consumer Healthcare. One-third of U.S. women are unaware that calcium has any benefits beyond building and maintaining healthy bones, according to Dr. Gloria Bachmann, director of the Women's Health Institute at Robert Wood Johnson Medical School. Calcium is a nutrient that is vital for the heart, muscles and nerves to function properly. It also may help reduce the risks associated with conditions like colorectal cancer and high blood pressure. Most adults need between 1,000 and 1,200 milligrams of calcium per day - teens, pregnant women, and postmenopausal women require even more.

FOOD FOR HEALTHY THOUGHT -- (And Other Brain Functions) Age-related decline in mental acuity - including lapses in memory - can begin as early as in the 20s and, in some instances, end-up in dementia or such neurodegenerative disorders as Alzheimer's Disease. But there may be a way to keep the brain functioning at full capacity for longer, a neuroscientist says. Dr. Gary Small, director of the UCLA Center on Aging, describes strategies for keeping the brain and memory healthy throughout life in his book, "The Memory Bible: An Innovative Strategy for Keeping Your Brain Young." According to Dr. Small, "Memory can be protected in a number of ways. One is through diet rich in vitamin E, omega-3 fatty acids, and antioxidants." Stress-reducing strategies also can help improve memory ability and slow down brain aging. So can mental aerobic exercises that stimulate brain cells and keep them fit. "Genetics, over which we have little control, is only a third of what predicts brain success," Dr. Small said. "The other two-thirds are environmental factors in which we have a greater hand. For example a omega-3 fats in the diet - found in such foods as salmon and avocados - are protective of brain cells. Physical exercise and aerobic conditioning help brain functions. And mental activity - a use it or lose it approach - decreases the risk of Alzheimer's," Small said. Among memory-enriching techniques is the look-snap-connect technique. First, look - actively observe what you want to learn. Next, snap - create a mental snapshot of this information. And finally, connect - link together your mental snapshots. "Learn this technique, and you will never have to forget a name, date or fact again," Small said.

PROMOTING HEALTHY HABITS IN CHILDREN -- The American Academy of Pediatrics says smart food choices help a child's overall physical and oral health. Here is what parents can do to promote health in their children: offer more fruits and vegetables and less fat and sweets; pack a healthy lunch, with such munchies as yogurt, string cheese, carrot sticks, and peanut butter-filled celery; get involved with the school to help promote nutritious lunch and vending machine offerings; make exercise a part of your children's lifestyle, including 30 minutes of aerobic activity every day or at least three to four times a week.

MOST DO NOT GET ENOUGH SLEEP -- About 50 percent of adults in the United States choose work, late-night television, or surf the Internet over sleep and it might hurt their health. A survey by the National Sleep Foundation finds that the U.S. national average is about 7 hours of sleep a day, compared to 9 to 10 hours of sleep per night a century ago. According to the "Harvard Heart Letter" most people need eight hours of sleep. Not getting enough sleep increases blood pressure and stress hormone levels, while sleep deprivation makes it difficult for the body to process blood sugar and reduces levels of leptin, an appetite-depressing hormone that could lead to diabetes and weight gain.

VIDEO GAMES LINKED TO OBESITY -- Sedentary behaviors such as electronic video games and watching television are linked to worldwide childhood obesity. Researchers at Children's Hospital of Philadelphia and the University Hospital Zurich examined 872 children in first, second, and third grades at 10 Swiss schools. This past study, published in the journal "Obesity Research," finds that childhood obesity was linked with television watching, paternal smoking and mother's working outside the home. "To our knowledge this study provides the strongest evidence for an independent association between time spent playing electronic games and childhood obesity," says study leader Dr. Nicolas Stettler, of the Children's Hospital of Philadelphia.

GO JUMP A ROPE -- Jumping rope is not just for school girls. A simple rope can be enough to get your heart pumping, your body moving, your muscles working, and your workout complete. Jump rope has been proven to be one of the most efficient ways of improving cardiovascular fitness benefits in as little as 10 minutes, three times a week. One study suggests you can improve overall physical fitness in as little as five minutes a day. A total body workout that firms as it trims, jumping rope works several major muscle groups. These include the legs (thighs and calves), the arms (particularly the triceps), the back, glutes, shoulders, and chest and abdomen - all the while helping to strengthen the bones in the lower body. Women may be especially appreciative of its talent for helping to reduce cellulite and creating shapelier calves and ankles. Tired and weak joints get a boost as well. An ideal cross-trainer, skipping is an intense calorie-burner. Just 15 minutes jumping rope means 200 less calories to worry about, which is the equivalent number lost on a 30-minute run. And properly done, skipping is kinder to your knees and hips than running.

==========================================

WELLNESS QUESTIONS & ANSWERS

==========================================

Q & A #1:
What is the difference between a sprain and a strain?

A sprain is a stretch and/or tear of a ligament (a band of fibrous tissue that connects two or more bones at a joint). One or more ligaments can be injured at the same time. The severity of the injury will depend on the extent of injury (whether a tear is partial or complete) and the number of ligaments involved. A strain is an injury to either a muscle or a tendon (fibrous cords of tissue that connect muscle to bone). Depending on the severity of the injury, a strain may be a simple overstretch of the muscle or tendon, or it can result from a partial or complete tear.

Q & A #2:
What causes a sprain?

A sprain can result from a fall, a sudden twist, or a blow to the body that forces a joint out of its normal position and stretches or tears the ligament supporting that joint. Typically, sprains occur when people fall and land on an outstretched arm, slide into a baseball base, land on the side of their foot, or twist a knee with the foot planted firmly on the ground.

Q & A #3:
Where do sprains usually occur?

Although sprains can occur in both the upper and lower parts of the body, the most common site is the ankle. More than 25,000 individuals sprain an ankle each day in the United States. The ankle joint is supported by several lateral (outside) ligaments and medial (inside) ligaments (see fig. 1). Most ankle sprains happen when the foot turns inward as a person runs, turns, falls, or lands on the ankle after a jump. This type of sprain is called an inversion injury. The knee is another common site for a sprain. A blow to the knee or a fall is often the cause; sudden twisting can also result in a sprain. Sprains frequently occur at the wrist, typically when people fall and land on an outstretched hand. A sprain to the thumb is common in skiing and other sports. This injury often occurs when a ligament near the base of the thumb (the ulnar collateral ligament of the metacarpo-phalangeal joint) is torn.

Q & A #4:
What are the signs and symptoms of a sprain?

The usual signs and symptoms include pain, swelling, bruising, instability, and loss of the ability to move and use the joint (called functional ability). However, these signs and symptoms can vary in intensity, depending on the severity of the sprain. Sometimes people feel a pop or tear when the injury happens. Doctors closely observe an injured site and ask questions to obtain information to diagnose the severity of a sprain. In general, a grade I or mild sprain is caused by overstretching or slight tearing of the ligaments with no joint instability. A person with a mild sprain usually experiences minimal pain, swelling, and little or no loss of functional ability. Bruising is absent or slight, and the person is usually able to put weight on the affected joint.

Q & A #5:
How are sprains and strains treated?

A. Reduce Swelling and Pain

Treatments for sprains and strains are similar and can be thought of as having two stages. The goal during the first stage is to reduce swelling and pain. At this stage, health care providers usually advise patients to follow a formula of rest, ice, compression, and elevation (RICE) for the first 24 to 48 hours after the injury (see below). The provider may also recommend an over-the-counter or prescription nonsteroidal anti-inflammatory drug, such as aspirin or ibuprofen, to help decrease pain and inflammation.

For people with a moderate or severe sprain, particularly of the ankle, a hard cast may be applied. This often occurs after the initial swelling has subsided. Severe sprains and strains may require surgery to repair the torn ligaments, muscle, or tendons. Surgery is usually performed by an orthopaedic surgeon.

It is important that moderate and severe sprains and strains be evaluated by a health care provider to allow prompt, appropriate treatment to begin. This box lists some signs that should alert people to consult their provider. However, a person who has any concerns about the seriousness of a sprain or strain should always contact a provider for advice.

B. RICE Therapy

Rest. Reduce regular exercise or activities of daily living as needed. Your health care provider may advise you to put no weight on an injured area for 48 hours. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle.

Ice. Apply an ice pack to the injured area for 20 minutes at a time, 4 to 8 times a day. A cold pack, ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes.

Compression. Compression of an injured ankle, knee, or wrist may help reduce swelling. Examples of compression bandages are elastic wraps, special boots, air casts, and splints. Ask your provider for advice on which one to use, and how tight to safely apply the bandage.

Elevation. If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling.

C. Begin Rehabilitation

The second stage of treating a sprain or strain is rehabilitation, whose overall goal is to improve the condition of the injured area and restore its function. The health care provider will prescribe an exercise program designed to prevent stiffness, improve range of motion, and restore the joint's normal flexibility and strength. Some patients may need physical therapy during this stage. When the acute pain and swelling have diminished, the provider will instruct the patient to do a series of exercises several times a day. These are very important because they help reduce swelling, prevent stiffness, and restore normal, pain-free range of motion. The provider can recommend many different types of exercises, depending on the injury. A patient with an injured knee or foot will work on weight-bearing and balancing exercises. The duration of the program depends on the extent of the injury, but the regimen commonly lasts for several weeks.

Another goal of rehabilitation is to increase strength and regain flexibility. Depending on the patient's rate of recovery, this process begins about the second week after the injury. The provider will instruct the patient to do a series of exercises designed to meet these goals. During this phase of rehabilitation, patients progress to more demanding exercises as pain decreases and function improves.

The final goal is the return to full daily activities, including sports when appropriate. Patients must work closely with their health care provider or physical therapist to determine their readiness to return to full activity. Sometimes people are tempted to resume full activity or play sports despite pain or muscle soreness. Returning to full activity before regaining normal range of motion, flexibility, and strength increases the chance of reinjury and may lead to a chronic problem.

The amount of rehabilitation and the time needed for full recovery after a sprain or strain depend on the severity of the injury and individual rates of healing. For example, a mild ankle sprain may require up to 3 to 6 weeks of rehabilitation; a moderate sprain could require 2 to 3 months. With a severe sprain, it can take up to 8 to 12 months to return to full activities. Extra care should be taken to avoid reinjury.

==========================================

FEATURED ARTICLE #1

==========================================

Influenza, commonly called "the flu," is caused by viruses that infect the respiratory tract. Compared with most other viral respiratory infections, such as the common cold, influenza infection often causes a more severe illness. Typical clinical features of influenza include fever (usually 100 degrees F. to 103 degrees F. in adults and often even higher in children) and respiratory symptoms, such as cough, sore throat, runny or stuffy nose, as well as headache, muscle aches, and often extreme fatigue. Although nausea, vomiting, and diarrhea can sometimes accompany influenza infection, especially in children, gastrointestinal symptoms are rarely prominent. The term "stomach flu" is a misnomer that is sometimes used to describe gastrointestinal illnesses caused by other microorganisms.

Viruses that cause flu spread primarily from person to person, especially by coughing and sneezing (via airborne droplets of respiratory fluids). Flu viruses can enter the body through the mucous membranes of the eyes, nose, or mouth. After a person has been infected with the virus, symptoms usually appear within 2 to 4 days. The infection is considered contagious for another 3 to 4 days after symptoms appear. The greatest risk of infection is in highly populated areas, where people live in crowded conditions, and in schools. Isolating people with flu symptoms is not an effective means of disease control because flu can be spread by someone whose symptoms are not yet apparent.

Most people who get the flu recover completely in 1 to 2 weeks, but some people develop serious and potentially life-threatening medical complications, such as pneumonia. In an average year, influenza is associated with about 20,000 deaths in the United States and many more hospitalizations. Flu-related complications can occur at any age; however, the elderly and people with chronic health problems are much more likely to develop serious complications after influenza infection than are younger, healthier people.

Once a person has the flu, treatment usually consists of resting in bed, drinking plenty of fluids, and taking medication such as aspirin or acetaminophen to relieve fever and discomfort. Children with flu should not take aspirin. This is because a neurologic disease known as "Reye’s Syndrome" sometimes develops in a small number of children and adolescents who are recovering from flu. Antibiotics are not effective against flu viruses. Exposure to the sun, which is a natural way to increase vitamin D in the body, can be a very effective method for curbing influenza.

The drug rimantadine can be used to treat influenza type A virus infections in adults. It has no effect on influenza type B infections. When taken within 48 hours after the onset of illness, it reduces the duration of fever and other symptoms and allows flu sufferers to return to their daily routines more quickly. Rimantadine is a derivative of the drug amantadine, which also can prevent and treat flu infection. Amantadine, however, is more likely to cause side effects such as lightheadedness and inability to sleep more often than is rimantadine.

People in the following categories should ask their physicians about receiving vaccine each year to protect against flu:

1. High-Risk Groups: All individuals aged 65 years or older; People with chronic cardiovascular, pulmonary, or metabolic disorders (including diabetes); Those with renal dysfunction, anemia, immunosuppression, or asthma; Residents of nursing homes and other chronic-care facilities; Children receiving long-term aspirin therapy who may be at risk of developing Reye’s Syndrome following influenza infection; Children 6 months or older with respiratory disorders.

2. Health-Care Workers: Those who provide in-home care to high-risk patients; Medical-care personnel with extensive patient contact. In addition, physicians should administer vaccine to any individuals who want to reduce their chances of acquiring influenza.

Some experts recommend avoiding flu shots if at all possible. If you are in doubt, the best thing for you to do is perform your own research into the subject and then consult with your doctor. This way, you will be better informed and have all the facts to make the decision that is best for you.

==========================================

FEATURED ARTICLE #2