Take Time for Yourself Your Alarm Goes Off

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June 2012 Take time for yourself Your alarm goes off. The kids need breakfast. You hit a traffic jam on your drive to work. Meetings, deadlines, more meetings. Errands to run on the drive home. What am I making for dinner? Check email one more time. Who needs to go where tonight? Is homework done? What time is it – oh, midnight? Time for bed and on to another day. Something’s missing in this picture: You.

If your life is fast-paced, filled with pressures and responsibilities, you may find yourself at the bottom of your list of priorities – if you’re on the list at all. But taking time for yourself – no matter how busy your schedule – is an important part of a fulfilling and satisfying life. Try these ideas.

Don’t neglect the Live in the now. Whenever basics. Eat regular, you can, focus completely healthy, satisfying on what you’re doing or meals. Be physically experiencing right now. active, even just 10 or Treat it as if you’ve never 15 minutes at a time. seen it or done it before. Get enough sleep. Use all of your senses.

Slow down. When you Disconnect for a hurry, you may miss while every day. Allow out on the joys in life. yourself to turn off © Lifesize/thinkstock Meditation can help you your phone and log Plan personal time slow your pace of life. off your computer. each day. Do something that helps you feel recharged and refreshed, such as reading, spending time in nature or listening to music. Remember: You don’t have to do it all. Adopt this mantra and repeat it often. Put time on your calendar for you. Ask for help at work and at home. You don’t have to do it all. Earn a $200 gift card with Carpenters Rewards Most people understand the rewards of EmbodyHealth website, and redeem your Meanwhile, the list of activities has been being healthy. But did you know that simply points for a gift card. However, we’ve made pared down to emphasize the importance taking steps to improve your health can be a number of noteworthy improvements. of early detection and lifestyle change. To rewarding, too? qualify for a $200 gift card, members must This year’s Carpenters Rewards is bigger earn 200 points by completing a health That’s what Carpenters Rewards is all and better than last year. For starters, the exam and biometric screening (75 points), about: Encouraging members to step up incentive is $200, which is twice the payout taking the Mayo Clinic Health Assessment their efforts in preventing illness and staying of last year’s program. The incentive was (75 points), and participating in at least two healthy. The idea is basically identical to doubled to raise awareness about the Mayo Clinic programs dedicated to lifestyle last year’s program: Earn points for specific importance of prevention for Carpenters change and healthy habits (25 points each). activities, track points on the Mayo Clinic and their families. continued on page 8

2 Radiation 3 When your 5 6 7 Recipe: risks: teen wants My Story: burned Grilled romaine What you to quit 'Life is way Are you with Caesar should know a sport too short' out? burned out? vinaigrette 2 caring for yourself

EDITORIAL STAFF AND ADVISORS

EXPERTINSIGHT MEDICAL DIRECTOR Philip T. Hagen, M.D. Preventive Medicine Early signs of Parkinson’s? MEDICAL EDITOR Brent A. Bauer, M.D. By Charles H. Adler, M.D., Ph.D., Neurology, Mayo Clinic General Internal Medicine Dr. Adler is co-director of the Parkinson’s Disease and Movement Disorders Center ASSOCIATE MEDICAL EDITOR at Mayo Clinic, Scottsdale, Ariz. Matthew M. Clark, Ph.D., L.P. Psychiatry and Psychology EXECUTIVE EDITOR Paula M. Marlow Limbeck © MFMER MANAGING EDITOR Stephanie K. Vaughan ART DIRECTION Parkinson’s disease affects how you move. • A sudden drop in blood Paul E. Krause, John E. Laven, pressure when you stand up Aimee L. Wood It can cause trembling in the hands, after lying down EDITORIAL REVIEW BOARD • Sleep disorders, including arms, legs or jaw. It causes you to walk with Sandra Bjerkness, R.D. excessive sleepiness during CTSA Clinical Research Unit the day and acting out dreams a stooped posture and with slow and Alina G. Bridges, D.O. when you sleep Dermatology often shuffling steps. Balance is affected. • Memory and thinking challenges David W. Claypool, M.D. Emergency Medicine This chronic condition and its signs signs and symptoms unrelated • Depression and anxiety Michael A. Covalciuc, M.D. and symptoms worsen over time. to movement may precede Preventive Medicine Currently there’s no specific There’s no cure for Parkinson’s Parkinson’s by many years. Edward T. Creagan, M.D. test for Parkinson’s disease. To disease. Its symptoms can’t be Medical Oncology • Loss of or a reduced ability be diagnosed, you must be slowed down or stopped. Donald D. Hensrud, M.D. to smell experiencing two or three of its Preventive Medicine While there are many treatment major signs – trembling when at • Vision problems, including J. Thomas Mangan, M.D. options to improve movement, rest, rigidity and slow movement. Primary Care Internal Medicine difficulty telling the difference research into ways to make an Researchers hope that early signs Mary Jane McHardy, L.P. between colors earlier diagnosis is ongoing. So, such as these may help lead to an Employee Assistance Program too, is the goal of earlier treatment • Constipation earlier diagnosis – and ultimately, Debra I. Mucha, R.N., C.N.P. to slow the progression. As a a cure and better quality of life for Community Pediatric and • Changes in urinary frequency Adolescent Medicine result, experts are learning that those with Parkinson’s disease. and urgency Jeffrey J. Peterson, M.D. Diagnostic Radiology Ray W. Squires, Ph.D. Cardiovascular Health Clinic We’re exposed to low levels of Jacqueline M. Thielen, M.D. Radiation risks: radiation every day. Is it harmful? General Internal Medicine What you should know Here’s what you should know. Maria G. Valdes, M.D. Community Pediatric and Adolescent Medicine Cellphones Risk Reality Andrew I. Vaughn, M.D. Cellphones produce low To date, there’s no consistent proof that radiofrequency energy causes cancer. Preventive Medicine levels of radiofrequency However, cellphones are still fairly new, and they’re being used more and more. Beth A. Warren energy. Can cellphone use With this said, more research on long-term cellphone use and cellphone use Mayo Clinic’s Dan Abraham Healthy Living Center increase your risk of head during childhood is needed. For now, reduce your exposure by using a headset and neck tumors? or speakerphone or limiting the length of cellphone calls. EDITORIAL RESEARCH Anthony J. Cook, Amanda K. Medical- and Risk Reality Golden, Deirdre A. Herman, Erika A. Riggin dental-imaging tests Some medical-imaging tests Medical-imaging tests help people live longer and have helped reduce cancer- PROOFREADING involve a brief, targeted related deaths. These tests are usually safer than more-invasive procedures. Miranda M. Attlesey, Donna L. exposure to a small amount Your risk from being exposed to radiation from a medical- or dental-imaging test Hanson, Julie M. Maas of ionizing radiation. This is very small, especially when you think about the questions it can help your ADMINISTRATIVE ASSISTANT is used to create internal doctor answer. However, as with any medical test, imaging tests should be used Laura B. Long pictures of your body. only when necessary. Want access to the health experts at Mayo Clinic? Flying in Risk Reality an airplane This newsletter provides it. Less than 10 percent of the The amount of radiation you’re exposed to during air travel is insignificant Mayo Clinic’s 3,700 physicians, for most people. For a typical round-trip cross-country flight, you’re likely to scientists and researchers help radiation you’re exposed to develop and review articles in each year comes from outer receive less than half the radiation dose you’d get from a chest X-ray, which this publication. Our editorial space. You’re more exposed is already very low. board also reviews each article to ensure that we’re offering © MFMER to this radiation when you fly accurate, action-oriented on an airplane. information. © Pixland/thinkstock Usingarowing • Swimmingusingthefrog kick • Playingstop-and-gosports, • Usingastationarybike • Aerobic dancing • Jogging • Usingastairstepper • Repeatedbending • Twisting andpivoting • Kneeling • Squatting • The causesofkneepaininwomenvary. Aconditioncalledpatellofemoralpainsyndrome, caused Women’s and anyswellingresolve. Knee painiscommoninmiddle-agedandolderwomen.Inarecent Britishstudy of womenages44to67,nearlyaquarterthesaidtheyhadkneepain If youhavekneepain,expertssayshouldavoidthefollowinguntilpain muscles ofthelegthatsupportknee. most daysofthelastmonth. knee painincludearthritis,tearsinthecartilageofknee,andsprains,orstrains by overuseoftheknee,ismore commonamongwomenthanmen.Othercausesof Exercise &kneepain this about Remember Want toimprove your Swim. Rideyourbike. exercise memory? such asbasketballortennis machine Health T ake awalk.

120 olderadultsoverayear. Half Two recent studiesshowthatexercise after theexercise program showed a treadmill three daysaweekfor10 weeks. MRIscanstakenbefore and study, researchers followed13 that the adults’ hippocampus was that theadults’hippocampuswas the hippocampus.Inonesmall In alargerstudy, researchers followed larger aftergettingregular exercise. involved inmakingnewmemories, is goodforthepartofyourbrain healthy adults who walked or ran on healthy adultswhowalkedorranon Water aerobics Walking atafastpace Using asoft-platformtreadmill Using across-country skimachine Swimming usingthecrawlstroke Instead, try: If youhavekneepain,workwithyourdoctor to developanexercise planthat’s rightforyou. good foryourbrain.Ifyouneed who walkedregularly grew by2 walked. Thehippocampusofthose percent –asmuchanolder adult typically losesinayear. Thisincrease, the adultsstretched; theother half to getactive,makeplansdo in turn, islinkedtobettermemory.in turn, it thisweek. Other research also confirms thatexercise is teen w Your teenwantstoquit When your As aparent, yousetthe especially thosethatcanbe of depression. Sportscan What doyousay? Clinic child psychiatrist John Clinic childpsychiatristJohn child wantstofree uptime grades, more engagement appreciation offitnessanda wants toquit,says stage forhowyourchild skills. It’s alsolinkedtobetter sense ofbelonging. fitting inare otherpossible o Check your Start byaskingwhyyourteen quit aspor physically activeanddevelop promote goalsetting,an may quitbecausetheydon’t Encourage yourchildto Poor coachinganddifficulty Encourage yourchildtowant playing asportatschool. reasons. feel they’re goodatthesport. for otherinterests. Teens feels aboutphysicalactivity. try othersports to participateinsportsby: E. Huxsahl,M.D. in sportshelpsteensstay in schoolandlowerlevels just notfunanymore, oryour lifelong pursuits.Participating yourself your childtobeinvolved wn attitudes dreams and what’s expectedof Including sportsinyour understand what’s Helping yourchild Participating insports Not puttingpressure on family routine fulfill yourown sports involved inateamsport in toomanyactivitiesor him orher in motion ants to Maybeit’s Mayo Mayo

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Making choices that help keep you safe is at the center of good health and wellness. According to the Centers for Disease Control and Prevention, an injury kills someone in the U.S. every three minutes. The good news? You can prevent most of these events with a little thought and effort. Here’s how you can help prevent the three biggest safety threats for adults.

Motor vehicle accidents Falling Accidental poisonings © MFMER Distracted driving, not wearing seat belts Your risk of falling Medications and carbon and driving under the influence of alcohol increases as you get monoxide are two common are three of the biggest reasons for motor older. Here are some ways causes of accidental vehicle accidents. you can reduce your risk. poisonings.

Assess yourself What do you do Distracted driving Home safety Medication directions each day to improve Anything that takes your eyes off the road, Keep stairs in good shape, Store medications – and your safety? your hands off the wheel or your mind free of clutter, well lit household chemicals – in off driving increases your risk of an and equipped with their original containers. Keep accident. Distractions range from texting stair rails. Eliminate them out of reach of children. and cellphone use (even hands-free) to tripping hazards, such Follow medication directions reading a map, talking with passengers as slippery floors and exactly. Dispose of medication or even daydreaming. loose rugs. properly if it’s outdated.

Drunk driving Health conditions Carbon monoxide If you drink, don’t drive. One in 3 crash and medications Install carbon monoxide deaths involve a driver who’s been If you have a chronic alarms near sleeping areas. drinking, according to the Department of medical condition or are Have fuel-burning appliances Transportation and the National Highway taking any medications, and furnaces inspected each Traffic Safety Administration. ask your doctor if they year. Don’t use portable may increase your risk of heaters, stoves or fuel-burning falling. If you’re at risk of appliances indoors unless Seat belt use falling, ask your doctor if they’re designed and marked Experts agree: Wearing a seat belt is the exercise or a walking aid, as safe for indoor use. best way to prevent serious injury and such as a cane or walker, death in a car crash. Most drivers and would help. passengers who die in accidents weren’t wearing one. ask an expert Q People often get upset about situations that are unlikely to do much harm, but calmly accept other situations that are actually dangerous. What are common safety risks in everyday life that people often ignore? © MFMER You are most likely to worry about risks that are unfamiliar or exotic, out of your A control, or catastrophic. At the same time, you may be comfortable with or ignore risks that are familiar, natural or that you voluntarily choose to accept. It’s the risks that you have control over that you’re most likely to ignore – things such as smoke Andrew I.S. Vaughn, M.D., Occupational & Environmental detectors with dead batteries, poisons, drugs and chemicals stored within a child’s Safety, Division of Preventive, reach, carpets that keep tripping you. Occupational and Aerospace But the hazards themselves aren’t the main problem. What’s most important is how Medicine, Mayo Clinic, you do things. Being safe or unsafe is just part of how we live and work. When you Rochester, Minn. choose to drive without a seat belt, use a broken ladder or ignore a fire alarm at work, you ignore risks you know about. There’s no secret to being safe. Take a look at the world and how you choose to live in it. Remember that just because “it’s always been like that” or “we’ve always done it that way” doesn’t mean you can’t help make yourself and your loved ones safer. ounce of prevention 5

MyStory safety Joan Gregorwich: ‘Life is way too short’

Fortunately for Joan, about an hour later, Joan Gregorwich’s a mechanic from a neighboring town happened by and used his tow truck to need for speed © Mf m er ended one winter pull her out of the ditch. “Ten minutes later, I was hugging him on afternoon about two the road, and my car was heading home,” miles from her home Joan says. Since that day, Joan has used this in rural Canada. experience to change her driving habits. She sticks to the speed limit, wears her “I was flying down the gravel road. Just seat belt and carries a cellphone loaded as I crossed a culvert bridge, I saw the with emergency contact information – ice,” Joan says. “My Jeep went around in although she never uses it while she’s about five circles and then airborne into a driving. She also pays more attention to very deep ditch and even deeper snow.” road conditions before venturing out in the winter. Have a personal health Joan was trapped; snow had packed her success story to share? “When I think about that day, it still sends car door shut. With no cellphone, her only Email EmbodyHealthnewsletter a shiver up and down my spine,” Joan choice was to wait and hope someone @mayo.edu or write to Mayo Clinic would find her. says. “I am more cautious overall – not EmbodyHealth newsletter, 200 apprehensive, just cautious. Life is way First St. SW, Rochester, MN 55905. Up to this point, Joan was a regular too short to be killed in one’s own car.” All correspondence becomes the speeder. The only place she slowed down property of Mayo Clinic, which was in town. Now, in a cold, snowy ditch, reserves the right to edit material. she could only imagine the phone calls her husband might have to make to her mom and son.

Men’sHealth Depression & substance abuse

Depression and substance Why is this? There are many possible Not surprisingly, it’s not easy to treat reasons. Having a family history of depression and substance abuse at abuse often go hand in hand. depression and substance abuse is the same time. Studies show that a significant risk factor. Also, when people who are depressed don’t Many adults who seek treatment men start feeling depressed, they may always respond as well to substance for depression also struggle think they have to stay strong and abuse treatment and are more likely hide their emotions. Studies show to relapse. In addition, it was once with substance abuse. And that holding back these feelings can believed that depression would get this is more of a problem lead to problems in their personal better on its own once substance lives such as anger, aggressiveness abuse stopped. Doctors and scientists for men. and substance abuse. Some men now know that this isn’t true for drink alcohol or use drugs to cope all men. Recent studies show that with depression. depression and substance abuse are two related but separate conditions that both have to be treated.

If you think that you or a loved one is experiencing depression and substance abuse, ask your doctor about treatment options for both conditions. 6 working life Communicate better at work Are you Improve how you communicate at work by first getting to know a little more about who you’re talking to. Use these four communication styles to get started. burned out?

Planners Collaborators Have you lost enthusiasm about your work?

They are: Task oriented, They are: Easygoing and focused and in charge. focused on relationships. Do you doubt the significance of your work? You should: You should: Be friendly,

These three questions are taken from the Maslach Burnout Inventory,* a survey that gauges job burnout. If you said yes to one or more of the questions, you may be feeling burnout.

Job burnout also has other signs and symptoms. For example, you may feel: Analyzers Socializers

They are: Detail oriented, logical They are: Outgoing, energetic Cynical or critical at work thinkers who like to work alone. and like to work with others. As if you have to drag yourself to work and are You should: Provide You should: Be having trouble getting started once you arrive specific details based interested in their on facts – and avoid personal experiences small talk. and how they relate Irritable or impatient with co-workers, to your message. customers or clients

As if you don’t have enough energy to stay productive

A lack of satisfaction from your achievements – and about your job in general

You may also: Eyestrain and digital devices See changes in your sleep or eating habits Many people use hand-held devices to send text messages and email and to surf the Internet. But small screens – and small text – Have unexplained headaches, backaches may cause eyestrain. or other physical complaints A recent study shows that people tend to hold hand-held devices closer to their eyes than they would printed text of a similar type size. Use food, drugs or alcohol to feel better – Researchers say this may make it hard for the eyes to shift focus or to simply not feel from near to far. It may also make it harder for the eyes to focus on a close object. *Reproduced by special permission of Mind Garden Inc., Other signs and symptoms of eyestrain may include a feeling www.mindgarden.com, from the Maslach Burnout Inventory-General of dryness or burning in the eyes, blurred or double vision, and Survey, by W.B. Schaufeli, et al., © 1986 CPP Inc. brow ache. To prevent eyestrain when using a digital device, the American Think you may be facing job burnout? Don’t ignore Academy of Ophthalmology says it’s best to take a one- to three- your symptoms. Talk with your doctor or a mental minute break every 15 to 30 minutes. When you’re using the device, health professional to make sure what you’re feeling hold it 12 to 14 inches from your eyes. If you have trouble seeing at isn’t caused by a medical condition. Sharing your that distance, a pair of reading glasses should help. feelings with your supervisor or mentor may help, too. If an employee assistance program (EAP) is available, take advantage of this service. When, how and what you eat can make a food and you 7 difference in your health. Gauge your QUICK QUIZ eating habits by answering these questions. Do you have a meal routine? How many days a How many of your meals come from week do you eat restaurants, fast foods, an employee breakfast? cafeteria or takeout each week? 1 1 to 2 3 to 5 6 to 7 2 0 to 3 4 to 6 7 or more

Breakfast eaters are less Eating out can be a positive social experience. But meals outside the home, including takeout, can lead likely to be overweight, and they make to excess weight, since these foods tend to be rich in sugar and unhealthy fats and served in large portions. better food choices all day compared with Dining out isn’t always an unhealthy choice, though. Think of ways you can dine out and still maintain a breakfast skippers. healthy weight. For example, opt for meals that include whole grains, fruits and vegetables.

When you eat at home, are most of your meals: How quickly do you eat? Always Sometimes Never Cooked from scratch, using mostly fresh ingredients, I inhale whole grains, pasta and rice, and fresh veggies? my food.

Mostly made from scratch with a little I usually 3 prepackaged food around the side? 4 eat quickly. Mostly prepackaged, processed foods with I eat at a a few items prepared from scratch? reasonable pace.

I usually Prepackaged, processed foods? eat slowly.

With a little planning and organization, you can prepare nutritious meals without relying on prepackaged and Eating your food slowly – taking small bites, processed foods. Keep your kitchen stocked with staples such as whole-grain pasta, beans and produce. At pausing between bites and chewing thoroughly the same time, prepackaged and processed foods aren’t always unhealthy choices and can help make meal – gives your body time to register that you’ve preparation easier and more enjoyable. Pre-cut vegetables and quick-cooking brown rice are two examples. eaten and send you the signal that you’re full.

1 T olive oil To make the dressing, whisk together the oil, lemon 2 T fresh juice, garlic, mustard, Worcestershire sauce and lemon juice pepper in a small bowl. Add the Parmesan cheese 1 clove garlic, and stir to mix. Set dressing aside. minced Preheat the grill to medium-high heat. Cut the heads 1 tsp. Dijon of romaine in half lengthwise, leaving the end intact mustard so that each half holds together. Remove the wilted ¼ tsp. outer leaves from the romaine. Rinse with cold water Worcestershire sauce and blot with a paper towel. Spray the romaine lightly all over with cooking spray. 1∕8 tsp. black pepper Place the romaine on the grill until grill marks form. 2 T grated Turn the lettuce once or twice to cook evenly. Total Parmesan cooking time is about 6 minutes or until the lettuce is cheese slightly wilted. Remove from grill and drizzle with the 2 heads romaine dressing. Serves 4. lettuce hearts Nutrition analysis per serving: 50 calories, 4 g total fat (0.5 g saturated fat, 0 g trans fat, 2.5 g monounsaturated fat), 0 mg cholesterol, 60 mg sodium, 3 g total carbohydrate (1 g dietary fiber, 1 g sugars), 1 g protein Mayo Foundation Mayo Clinic EmbodyHealth newsletter 200 1st St. SW Rochester, MN 55905-0002

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HealthQuestions Carpenters Rewards continued from page 1 What are the best options for treating Carpenters Rewards begins in June 2012, and ends Dec. 31, Q toenail fungus? 2012. Participation is voluntary and limited to participants, spouses and domestic partners who are not eligible for Medicare, Fungal toenail infections are difficult to treat. If you A as well as dependent children ages 19-25. For complete details, suspect you have one, have your doctor check it log on to EmbodyHealth (www.CarpentersHealth.org) and click out first. on the Carpenters tab. If you do have a fungal nail infection, you have a few options. Your doctor can file and cut it and treat it “Know your numbers” by Aug. 31 with a topical medication called ciclopirox (Loprox, A biometric screening is a simple blood test that measures Penlac). This, however, is not always effective. cholesterol, triglycerides and blood sugar. The test is usually Another option is taking an oral antifungal called performed at the time of a health exam, so measurements for terbinafine (Lamisil). In clinical trials, this has been blood pressure, height and weight are collected as well. The net shown to cure infection about 50 percent of the time. result is an accurate assessment of your risk for many diseases This drug, however, can have serious side effects, and health conditions. and the infection can come back. Need another good reason to have a health exam and biometric screening? You need the 75 points to qualify for a $200 gift card. For some people, when they consider the cost, side effects and risk of relapse, the best option is If you’re an eligible participant, spouse or domestic partner, no treatment. there's no deductible, no office visit copay, and no coinsurance when you get a health exam. For dependent children ages 19-25, Sometimes when I remove an adhesive bandage, those services are not subject to the annual deductible; however, Q I remove some skin, too. How can I prevent this? the office visit copay and annual coinsurance apply. Before A Your skin is always at risk of damage when you you make an appointment, check the Preventive Health Care remove a bandage. This is especially true when you Benefits table for the recommended frequency of these services. use an adhesive product. While anyone’s skin can Benefits are paid annually for participants, spouses and domestic be “stripped” by an adhesive bandage, the risk is partners. An exam and screening between June 1, 2011 (last higher for very young infants and older adults, who year) and Aug. 31, 2012 will qualify for points. Dependent children have thinner skin. 19-25 will qualify for points with an exam and screening as far back as June 1, 2009 (three years ago). To avoid removing skin when you remove an adhesive bandage, loosen the adhesive by using a small Watch your mailbox for a letter and “Know Your Numbers” amount of alcohol-based hand sanitizer or a wipe form. To receive points for participation, the form must be containing rubbing alcohol. It may also help to keep completed and signed by your physician, and forwarded the bandage on longer so that the adhesive has time via fax no later than Sept. 31, 2012. With your approval and to degrade. When you remove the bandage, lift a signature, your biometric results will be uploaded to your private corner first. Then gently pull it back. and secure Mayo Clinic EmbodyHealth profile and preloaded in your next health assessment. “Get with the program” for 25 points ? Have a story idea or health topic you’d like to read about? Carpenters Rewards also provides an incentive to make lifestyle Email it to us at [email protected] changes. Start now by visiting CarpentersHealth.org and explore or write to us at Mayo Clinic EmbodyHealth newsletter, the list of programs in the lower left corner of the Home page. My 200 First St. SW, Rochester, MN 55905. Fitness Solution, My Weight Solution, and My Stress Solution are All correspondence becomes the property of Mayo Clinic, which reserves eligible for 25 points each. the right to edit material. Readers who send in questions will not be identified. We regret that we can’t respond to each uestion.q

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