THE

WELLNESS NEWSLETTER
Volume 5, Issue 1
TENSION IS WHO YOU THIK YOU SHOULD BE. RELAXATION IS WHO YOU ARE.CHINESE PROVERB DE

January 2013

Harford County Department of Human Resources

January is National Glaucoma Awareness Month Are You at Risk For Glaucoma?
Everyone is at risk for glaucoma. However, certain groups are at higher risk than others. People at high risk for glaucoma should get a complete eye exam, including eye dilation, every one or two years. The following are groups at higher risk for developing glaucoma. African Americans After cataracts, glaucoma is the leading cause of blindness among African Americans and people of African descent. Glaucoma is six to eight times more common in African Americans than in Caucasians. People Over 60 Glaucoma is much more common among older people. You are six times more likely to get glaucoma if you are over 60 years old. Family Members with Glaucoma The most common type of glaucoma, primary open-angle glaucoma, is hereditary. If members of your immediate family have glaucoma, you are at a much higher risk than the rest of the population. Family history increases risk of glaucoma four to nine times. Hispanics in Older Age Groups Recent studies indicate that the risk for Hispanic populations is greater than those of predominantly European ancestry, and that the risk increases among Hispanics over age 60. Asians People of Asian descent appear to be at increased risk for angle-closure glaucoma. Angle-closure glaucoma accounts for less than 10% of all diagnosed cases of glaucoma. People of Japanese descent are at higher risk for normal-tension glaucoma. Steroid Users Some evidence links steroid use to glaucoma. A 1997 study reported in the Journal of American Medical Association demonstrated a 40% increase in the incidence of ocular hypertension and open-angle glaucoma in adults who require approximately 14 to 35 puffs of steroid inhaler to control asthma. This is a very high dose, only required in cases of severe asthma. Eye Injury Injury to the eye may cause secondary open-angle glaucoma. This type of glaucoma can occur immediately after the injury or years later. Blunt injuries that bruise the eye (called blunt trauma) or injuries that penetrate the eye can damage the eyes drainage system, leading to traumatic glaucoma. The most common cause is sports-related injuries such as baseball or boxing.

Other Risk Factors

Other possible risk factors include: High myopia (nearsightedness) Hypertension Central corneal thickness less than .5mm.
Source: http://www.glaucoma.org/glaucoma/are-you-at-riskfor-glaucoma.php

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Your Sight Depends on Seeing the Right Eye Care Provider at the Right Time
When it's time to "get your eyes checked," make sure you are seeing the right eye care professional for your needs. Ophthalmologists, Optometrists and Opticians each play an important role in providing eye care to consumers. But the levels of training and expertise are quite different for each type of provider. Here's a quick look at the three types of eye care providers: Ophthalmologist An ophthalmologist Eye M.D. is a medical or osteopathic doctor who specializes in eye and vision care. Ophthalmologists differ from optometrists and opticians in their levels of training and in what they can diagnose and treat. As a medical doctor who has completed college and at least eight years of additional medical training, an ophthalmologist is licensed to practice medicine and surgery. An ophthalmologist diagnoses and treats all eye diseases, performs eye surgery and prescribes and fits eyeglasses and contact lenses to correct vision problems. Many ophthalmologists are also involved in scientific research on the causes and cures for eye diseases and vision disorders. That's why it is so important to see an ophthalmologist for a complete medical eye exam by age 40, and then as often as prescribed by your Eye M.D. (Ophthalmologist) Following are just some of the signs or risk factors for eye disease. If you have any of these, be sure to visit an ophthalmologist. A complete, medical eye exam by an Eye M.D. could be the first step toward saving your sight. Bulging of one or both eyes Dark curtain or veil that blocks your vision Decreased vision, even if temporary Diabetes mellitus Distorted vision Double vision Excess tearing Eyelid abnormalities Family history of eye disease Halos (colored circles around lights) High blood pressure HIV or AIDS Injury to the eye Loss of peripheral (side) vision Misaligned eyes New floaters (black "strings" or specks in the vision) and/or flashes of light Pain in the eye Thyroid disease-related eye problems (Graves' disease) Unusual red eye.
This article was provided to Harford County Government through Advanced Eye Care, an eye health practice led by Dr. Lisa K Feulner, M.D, Ph.D. (ophthalmologist). Located in the Old Emmorton Medical Commons at 2227 Old Emmorton Road, Bel Air MD 21015, the medical practice provides in-depth personalized eye care for the entire family, to include medical and surgical eye care, eye exams and an optical department on site. More information can be found on line at www.advancedeyecaremd.com.

can affect our eyesight, including other health problems such as high blood pressure or diabetes.

Having a family member with eye disease can make you more prone to having that condition as well. Sight-stealing eye disease can appear at any time. Very often they are unnoticeable at first and are difficult to detect.

Subspecialists: additional knowledge and training for specific eye needs

While ophthalmologists are trained to care for all eye problems and conditions, some Eye M.D.s specializes in a specific area of medical or surgical eye care. This person is called a subspecialist. He or she usually completes one or two years of additional, more in-depth training called a fellowship in one of the main subspecialty areas such as glaucoma, retina, cornea, pediatrics, neurology and plastic surgery, as well as others. This added training and knowledge prepares an ophthalmologist to take care of more complex or specific conditions in certain areas of the eye or in certain groups of patients. Optometrist Optometrists are healthcare professionals who provide primary vision care ranging from sight testing and correction to the diagnosis, treatment, and management of vision changes. An optometrist is not a medical doctor. An optometrist receives a doctor of optometry (OD) degree after completing four years of optometry school, preceded by three years or more years of college. They are licensed to practice optometry, which primarily involves performing eye exams and vision tests, prescribing and dispensing corrective lenses, detecting certain eye abnormalities, and prescribing medications for certain eye diseases.

Optician Opticians are technicians trained to design, verify and fit eyeglass lenses and frames, contact lenses, and other devices to correct eyesight. They use prescriptions supplied by ophthalmologists, who are medical doctors and surgeons or optometrists, but do not test vision or write prescriptions for visual correction. Opticians are not permitted to diagnose or treat eye diseases. It is important to safeguard your vision. See the right eye care professional at the right time. We all depend on our vision in more ways that we may realize. Without healthy vision, our ability to work, play, drive or even recognize a face may be drastically affected. Many factors 2

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The Ugly Truth About Your Toothbrush

Your toothbrush may be nastier than you think. Find out when to ditch it.
WebMD Feature By Stephanie Watson

Do you know what's lurking on your toothbrush? Your toothbrush is loaded with germs, say researchers at England's University of Manchester. They've found that one uncovered toothbrush can harbor more than 100 million bacteria, including E. coli bacteria, which can cause diarrhea, and staphylococci ("staph") bacteria that cause skin infections. But don't panic. Your mouth wasn't exactly sterile to begin with. Mouthful of Bacteria "The bottom line is, there [are] hundreds of microorganisms in our mouths every day," says Gayle McCombs, RDH, MS, associate professor and director of the Dental Hygiene Research Center at Old Dominion University. That's no big deal. Problems only start when there is an unhealthy balance of bacteria in the mouth. McCombs says. "It's important to remember that plaque -- the stuff you're removing from your teeth -- is bacteria," says dentist Kimberly Harms, DDS, consumer advisor for the American Dental Association. "So you're putting bacteria on your toothbrush every time you brush your teeth." Could Your Toothbrush Be Making You Sick? Probably not. Regardless of how many bacteria live in your mouth, or have gotten in there via your toothbrush, your body's natural defenses make it highly unlikely that you're going to catch an infection simply from brushing your teeth. "Fortunately, the human body is usually able to defend itself from bacteria," Harms says. "So we aren't aware of any real evidence that sitting the toothbrush in your bathroom in the toothbrush holder is causing any real damage or harm. We don't know that the bacteria on there are translating into infections." Still, you should exercise some common sense about storing your toothbrush, including how close it is to the toilet. Don't Brush Where You Flush Most bathrooms are small. And in many homes, the toilet is pretty close to the bathroom sink where you keep your toothbrush. Every toilet flush sends a spray of bacteria into the air. And you don't want the toilet spray anywhere near your open toothbrush. "You don't store your plates and glasses by the toilet, so why would you want to place your toothbrush there?" McCombs says. "It's just common sense to store your toothbrush as far away from the toilet as possible." You also wouldn't eat after going to the bathroom without first washing your hands. The same advice applies before brushing your teeth, McCombs says.

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Toothbrush Storage Tips

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Once you've moved your toothbrush away from the toilet, here are a few other storage tips to keep your brush as germ-free as possible: Keep it rinsed. Wash off your toothbrush thoroughly with tap water every time you use it. Keep it dry. "Bacteria love a moist environment," Harms says. Make sure your brush has a chance to dry thoroughly between brushings. Avoid using toothbrush covers, which can create a moist enclosed breeding ground for bacteria. Keep it upright. Store your toothbrush upright in a holder, rather than lying it down. Keep it to yourself. No matter how close you are to your sister, brother, spouse, or roommate, don't ever use their toothbrush. Don't even store your toothbrush side-by-side in the same cup with other people's brushes. Whenever toothbrushes touch, they can swap germs. When to Toss Your Toothbrush The best way to limit the bacteria on your toothbrush is to replace it on a regular basis. The American Dental Association recommends throwing out your toothbrush every three to four months. If the bristles become frayed, you're sick, or you have a weak immune system, throw it out even more often. If you use an electric toothbrush, throw out the head as often as you'd discard a disposable toothbrush. Every time you're tempted to skip brushing and flossing your teeth, remember how many bacteria lurk in your mouth and what they can do. "It's bacteria that cause gum disease, and decay, and bad breath," Harms says. "Make sure you're brushing and flossing as often as possible to eliminate some of those bacteria." Rinsing your mouth with an antibacterial mouthwash before or after brushing can also help reduce plaque-causing bacteria that can lead to gingivitis, an early, mild form of gum disease.

Blue Sky Dental 2120 Blue Spruce Drive, Suite B Bel Air, MD 21015 410-569-9492 A new Delta Dental participating provider now accepting new patience. Receive a complimentary smile whitening with a new patient exam and cleaning now through the month of February 2013. Just mention that you are a Harford County Government employee. Please visit their website for more information: http://www.blueskydentalbelair.com

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7 Slimming Workouts For Small Spaces Get creative, fun workouts you can do at home in your living room By Jenna Bergen Prevention Magazine

Best at-home workouts There are 101 wimpy excuses for not working outand I know because Ive used all of them. Im tired. My favorite show is on TV. Im hungry. I really should reorganize my kitchen cabinets. The list of excuses can go on and on. But when the weather is really nasty or youre superbusy, you have a valid reason for forgoing exercise, right? Wrong. Here are 7 simple at-home workouts, many of which can be done in no more than 20 minutes. Kettlebells If youre looking to trim and tone quickly, consider adding a kettlebell, a round weight that sort of resembles a small bowling ball with a handle attached to it, to your home gym arsenal. A kettlebell workout can be done in less than half the time of typical workouts and burns twice as many calories, says Sarah Lurie, author of Kettlebells for Dummies. How many calories are we talking? Up to 20 per minute, according to a 2010 study, or up to 400 calories in a 20-minute session. Heres why it works so well: Most kettlebell exercises give you a cardiovascular workout and a full-body strength workout at the same time, says Lurie. The basic kettlebell swing works every major muscle group and taxes your cardiovascular system at the same time. Even adding just two kettlebell workouts a week into your routine will transform your body. Jumping rope Jumping rope is amazing for your body, says Samantha Clayton, personal trainer and co-star of YouTubes Be Fit In 90. All you have to do is look at a boxers tight, toned body to know its a major fat-blaster. Youre toning your upper and lower body at the same time, while quickly boosting your heart rate. The result: a 160-pound person can torch more than 350 calories in 30 minutes. Dont have the room to swing the rope? Try ghost jumping, mimicking the movement without the actual rope. This is just as effective in keeping your heart rate up, says Clayton. To keep it interesting, try doing fast intervals with short recoveries in between, challenge your balance by jumping on one leg, double-dutch with the kids, or jump to the beat of your favorite songs. Body-weight workouts No barbells, dumbbells, or resistance bands? No problem. Your own body is the best piece of equipment you own, says Clayton. You can get an amazing workout in a small space by mixing and matching basic moves like lunges, squats, mountain climbers, planks, and pushups. Squats and lunges tone your legs and butt, and push-ups are great for your chest and arms, says Clayton. Planks and mountain climbers are fantastic for your abs. Aim to do 3 sets of 10 reps for each move. To boost your calorie burn, keep rests between each move no longer than 20 to 30 seconds. To amp calories even more, add a 1-minute cardio blastlike jumping jacks between each set.

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Suspension training Loved by personal trainers and hard-bodied fitness types (a former Navy SEAL is credited with their development), these versatile nylon straps hook to any stable anchorthink your bedroom door or a sturdy pole or beamand allow you to use your own body weight as resistance for more than 100 different exercises. Theyre perfect for at-home exercisers because they require minimal space, weigh only around 2 pounds, and can be rolled up and stashed in a drawer or closet between sweat sessions. Because suspension strap moves require balance, your abs are constantly engaged, working your body from head-to-toe. To up your calorie burn, move through a suspension circuit quickly, resting only for enough time to adjust strap length between moves. Indoor cycling If you love logging miles on the open road, consider setting up your bike in your living room. You can put your favorite TV show or movie on the TV and pedal away, says Andrew Bernstein, gear editor for Bicycling Magazine. The most common set up is a rear-wheel trainer, which locks onto the bikes rear hub and elevates the back wheel a few inches off the ground, says Bernstein. These devices use a resistance unit to simulate riding on a road. Youll also need a trainer block to elevate the front wheel so that your bike is level. Whatever your setup, expect to sweat: A 175-pound person burns between 159 calories to 476 calories in 30 minutes of cycling. We recommend you get a rubber trainer mat to put underneath you to protect your floors, especially if youre spinning on carpet, says Bernstein. Yoga If you have room to unroll a yoga mat, you have enough space for a challenging asana session. To make yoga a great calorie-burner, focus on repeating moves that engage your largest muscle groups and get your heart rate up, says Tamal Dodge, RYT, star of the Element: Hatha & Flow Yoga for Beginners DVD. A few poses to try, in addition to the basic warrior I and II: Crescent lunge, chair pose, and extended side angle. Link them all by flowing through a vinyasa (lower from high plank to low plank, flow forward to upward facing dog, and then press back to downward facing dog). Barre work Long used by dancers to sculpt a lean, long body, barre work has become a staple in many exercise studios. The balletderived exercises are normally done using a stationary handrail, but you can do them with a chair, kitchen table, or even the back of your couch. Barre work strengthens your deepest ab muscles, pulling in your waist like a corset, while lifting your butt, trimming your thighs, and toning your arms. It also whips into shape your perfect-posture muscles, so you'll

Citrus Berry Smoothie:

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the bodys cells process oxygen. Ingredients:

Cooking Directions
Step 1: Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth. Nutritional Information: Serving: Per serving

1 1/4 cups fresh berries 3/4 cup low-fat plain yogurt 1/2 cup of orange juice 2 tablespoon nonfat dry milk 1 tablespoon toasted wheat germ 1 tablespoon of honey 1/2 teaspoon of vanilla extract
6

Calories: 432, Carbohydrates: 77g, Fat: 3g, Protein: 20g, Dietary Fiber: 7g, Saturated Fat: 2g Monounsaturated Fat: 0g, Cholesterol: 15mg Potassium: 617mg, Sodium: 250mg, Exchanges: 3 fruit, 2 low-fat milk, Carbohydrate Servings: 4 1/2

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VOLUME 5, ISSUE 1 Fitness Program General Safety Tips For many, the start of a new year also means a renewed interest in ones individual fitness level; but how you approach an exercise program will determine whether it enhances your well-being or causes a problem. A safe fitness plan always starts slowly and develops at a steady pace as you learn proper technique, form and build endurance. While not all inclusive, below are some general tips that should be considered as part of an overall approach. When in doubt and before beginning any program, always consult with a fitness expert or trainer. Fitness Program Safety Tip 1 Have a routine physical Visit you doctor before beginning a new exercise program. Any new activity can stress your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate amount of exercise for you. Exercise Program Safety Tip 2 - Warm Up, Cool Down You need to prepare your body for exercise by going through a warm-up period. Performing 5 to 10 minutes of low-level aerobic activity will get your blood flowing, increase the temperature of your muscles, and start you breathing faster, all of which help your body adjust to the demands you will be placing on it during exercise. Every workout session should end the same way: Cool down following moderate or intense exercise by gradually decreasing your pace, allowing your heart rate and your breathing to return to normal.

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be warm, you will gain even more flexibility from after-exercise stretching. Get the most out of every stretch with these tips: 1. Perform each stretch slowly and gently 2. Never bounce during a stretch; relax into it and hold it. 3. Ease into each stretch; if you feel any discomfort, youre pushing the stretch too hard. Exercise Program Safety Tip 4 - Proper Equipment You dont have to buy expensive exercise apparel to work out, but you should have the right gear or equipment for the activity youve chosen, both for your comfort and safety. For example: athletic shoes appropriate to the activity (keep in mind that workout shoes should be replaced every six months or possibly sooner if youre pounding away at them), weather appropriate clothing and any necessary protective equipment, such as a helmet for cycling or reflective clothing for street running. Exercise Program Safety Tip 5 - Add Variety Overuse injuries can occur when you do the same type of exercise over and over again. For example, swimmers place a lot of repetitive strain on their shoulders, while runners pound away at their knees, ankles, and feet. Your body will adapt if you do only one type of exercise, and you will find yourself getting less benefit from it.

The best exercise programs involve a mix of aerobic activity and strength training, along with stretching. According to guidelines from the U.S. Centers for Disease Prevention and Control, each week you Exercise Program Safety Tip 3 - Stretch should aim for a total of 150 minutes of aerobic exerStretching before you move into the intense portion cise at a moderate intensity or 75 minutes at high inof your workout will help you get the most out of your tensity, plus a minimum of two strength-training sesfitness routine and stay flexible in general. Just resions. Always take off at least one day between member that stretching follows your warm-up, you can injure yourself if you try stretching cold muscles. strength training sessions to allow your muscles to Just as you want to cool down after exercise, you also recover. And consider varying your aerobic activity. want to stretch after you cool down. Since your mus9

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.Exercise Program Safety Tip 6 Refuel

While you dont want to exercise immediately after eating a large meal, eating about 2 hours before exercise can help fuel your exercise and help you maintain during your workout. To avoid dehydration and heat exhaustion, make sure to replace the fluids lost through activity. A good rule of thumb is to drink 2 cups (16 ounces) of water about 15 minutes prior to your exercise program and another 16 ounces after you cool down. Be sure to drink during exercise, too a quick sip every 15 to 20 minutes will help you stay hydrated. Exercise Program Safety Tip 7 Breathe! Breathe! It sounds like the most obvious thing in the world, but many individual do not breathe correctly, especially when we exercise. Here are some breathing tips to try out and see if they are right for you. While running, try breathing rhythmically with your steps. Breathe deeply in though your nose and out through your mouth. If you get a side stitch, slow down a bit and concentrate on deep long inhalations of extra oxygen. For aerobics, just make sure you are not holding your breath, this can easily happen while you concentrate on following the instructor. While performing abdominal crunches, try exhaling as you crunch upward, inhaling as you lower. This breathing technique helps you press your back into the floor and contract your abdominal muscles correctly (the crunch naturally squeezes the air out of your diaphragm). For weight lifting, exhale as you lift the weight, inhale as you lower it.

Exercise Program Safety Tip 8 - Listen to Your Body Language It's normal for your muscles to feel sore 12 to 24 hours after a good workout. If you have pain that occurs during your workout or immediately afterward, consider seeking medical attention. The same goes for muscle soreness that persists for more than a week or two. And while it's good to be dedicated to your exercise program, don't work out when youre not feeling well or are extremely tired. In addition to getting enough sleep, it is important to take some rest days. Good Luck!

Upcoming Lunch and Learns Thursday, February 14, 2013 Topic: Master Gardening Host: Marlene Lynch, University of Maryland Extension Thursday, March 21, 2013 Topic: Understanding Your Credit Score Host: Freedom Federal Credit Union

Wellness Committee
Published by

Carole Boniface
Benjamin Cox-Fitness Alycia Hyre-Disease Awareness Erik Ketelsen-Safety Sue Mahone Stress Management Tamara Simmons-Nutrition 10

Harford County Government

In Conjunction with

Questions or Comments: 410-638-4871

tdsimmons@harfordcountymd.gov

Harford County Public Library