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April 2004

Table of contents:

1. Positive Changes in Company Culture Means a Healthier Bottom Line
2. Busting Myths About Diabetes and Nutrition to Help Your Workforce
3. Think Safe! - Protecting Yourself from Harmful Sunlight

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Positive Changes in Company Culture Means a Healthier Bottom Line.

Although it is not possible to give a universal prescription for preventing or decreasing stress at work, it is possible to offer guidelines on the process of stress prevention within an organization. In all situations, the process for stress prevention involves three distinct steps: problem identification, intervention, and evaluation. For the process to succeed, organizations need to work on the following:

• Building general awareness about job stress (causes, costs and control)
• Securing top management commitment and support for program
• Employee involvement at all phases
• Establish the technical capacity to conduct the program (ei. Specialized training for in-house staff or use of job stress consultants)

Bringing workers and management together in a committee is an especially useful approach for problem solving and injury prevention. Research shows these types of groups are effective in dealing with ergonomic problems in the workplace, partly because it capitalizes on firsthand knowledge of the job tasks. Some of the best-proven methods for reducing job stresses are:

• Ensure that the workload is in line with workers' capabilities and resources
• Clearly define workers' roles and responsibilities
• Give workers opportunities to participate in decisions and actions
• Improve communication by reducing uncertainty about processes or production guide lines
• Establish reasonable quotes or production goals

Communication is the key in any relationship. And in the working industry, it's a major component to help promote decreased work stresses, happier employees, and a healthier bottom line.

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Busting Myths About Diabetes and Nutrition To Help Your Workforce

Whether you realize it or not many of the workers at your facility currently have or may be developing diabetes. The World Health Organization (WHO) has commented there is 'an apparent epidemic of diabetes which is strongly related to lifestyle and economic change.' Over the next decade the projected number will exceed 200 million, possibly reaching 250 million persons. Most will have type 2 diabetes, and all are at risk of the development of complications. It is useful for Risk Managers, Occupational Health Nurses and any other personnel who deal with the health of their company's workers to have accurate information about diabetes and nutrition so that they can properly educate their workforce.

Do these statements sound familiar?

· "Eating too much sugar causes diabetes"

· "People with diabetes can't eat sugar"

· "I have to give up all of my favorite foods"

· "People with diabetes have to be on a special diet"

They should. Whether you know it or not, many of people have been making statements like these for years. But did you know they're all wrong? When it comes to diabetes, there are probably more myths out there than facts, especially when it comes to what you can and cannot eat. Instead of worrying about the things you've heard, get the facts. The only things you have to lose are your misconceptions.

Myth: People with diabetes can't have any sugar.

Fact: You can have some sugar, but choose wisely.

Sugar has had a bad reputation for a long time. In the past, it was forbidden because people thought that eating sugar would cause blood sugar levels to rise much quicker than eating other types of carbohydrates, such as bread or potatoes.

But contrary to this belief, sugar neither causes diabetes, nor makes it worse. Researchers now know that sugars are digested at the same rate as bread, pasta and other starches. That means you can include foods that contain sugar in your diet, but be careful to limit the amount. Sugary foods may taste good, but they contain many calories and very little nutritional value, so choose wisely.

Myth: Now that I've been diagnosed with diabetes, I have to change my whole diet.

Fact: You should start small and make gradual changes.

We've all heard the saying "slow and steady wins the race." Well it's the same for changing your diet. You don't have to change everything at once -- in fact, gradual changes make for an easier adjustment and are more likely to stay with you. Start out by adding more servings of fruit or vegetables to your diet. Or, eat a little less meat or fewer sweets. Once you're able to stick with these changes, try others. Before you know it, these small steps will add up.

Myth: People with diabetes have a very limited diet.

Fact: You should aim for a balanced diet just like everyone else.

Everyone knows how important it is to have a balanced diet, but for people with diabetes this is especially true. A balanced diet is the key to managing health and maintaining blood sugar levels. Thanks to the food pyramid, it's easy to see how to achieve a healthy, balanced diet. Simply eat the recommended number of servings for each food group every day, but go easy on the fats, sweets, and alcohol.

Myth: Now that I have diabetes, I'll only be able to eat certain foods.

Fact: You should eat a variety of foods, just like everyone else.

Whether you have diabetes or not, no single food can provide you with all the nutrients you need to maintain a healthy body and keep you going. Your body needs protein, carbohydrates and fat, as well as vitamins and minerals. Different foods contain different amounts of these nutrients and by eating a variety of foods, you insure that your body gets what it needs, without having to take vitamin supplements. Besides, who wants to eat the same thing all the time?

Myth: People with diabetes should limit the amount of starches they eat.

Fact: Everyone should eat plenty of grains, vegetables and fruit, including people with diabetes.

As you can tell from their locations in the food pyramid, vegetables, fruits and grains (including cereals, pasta and bread) should form the basis of your diet. Not only are these foods packed with vitamins, minerals and fiber, but they also tend to have fewer calories than other foods.

Myth: I can't eat any salt.

Fact: You can have some salt, but practice moderation.

When people have too much salt in their diet, it can raise their blood pressure. Since high blood pressure can increase the risk of heart disease and stroke, people with diabetes will need to be careful that they don't consume too much salt.

Much of the salt, or sodium, that we consume is actually in processed foods like cold cuts, prepared foods, and canned soups. To make sure that you're not taking in more salt than you think, try to cook fresh and unprocessed foods, and leave the salt shaker off the table. Instead, try to use herbs and spices to flavor your food.

Myth: People with diabetes can't drink alcohol.

Fact: You can drink alcohol occasionally if you limit your intake.

Just because you have diabetes doesn't mean you can't enjoy an occasional alcoholic beverage. If you do, practice moderation -- no more than a drink or two a few times a week. Alcohol is full of calories and doesn't supply any nutrients. Like sugary foods, alcohol is best kept as an occasional indulgence, and not a regular part of your diet.

Myth: If I watch my diet I don't need to exercise.

Fact: Exercise can help you maintain blood sugar levels.

Everyone knows that you should include exercise as part of a healthy lifestyle, but did you know that it can help you lower your blood sugar levels? But to see the benefits, you have to exercise regularly -- at least several days a week. Your doctor or diabetes educator can help you develop an exercise plan that works for you.

As you can see from these simple guidelines, the basics of good nutrition for people with diabetes are really the same as those for everyone else. Forget those myths. Eat well, exercise and stay healthy. You can do it!

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Think Safe! - Protecting Yourself Against Harmul Sunlight

Did you know that the number of new cases of skin cancer, and the number of deaths caused by the most serious type of skin cancer are rapidly rising in the United States? This is particularly troubling since the numbers for most cancers have been declining. Sunlight is the main source of ultraviolet radiation (UV) known to damage the skin and to cause skin cancer. The amount of UV exposure depends on the strength of the light, the length of exposure, and whether the skin is protected. There are no safe UV rays or safe suntans.

Sun exposure at any age can cause skin cancer. Your skin and eyes are most susceptible to sun damage. You need to be especially careful in the sun if you have

• numerous moles, irregular moles, or large moles;

• freckles or burn before tanning;

• fair skin, or blond, red or light brown hair; or

• spend a lot of time outdoors.

Melanoma is the most serious type of skin cancer, and accounts for more than 75% of the deaths due to skin cancer. Also, sun exposure can cause premature aging of the skin, wrinkles, cataracts, and other eye problems. PROTECTING YOURSELF FROM UV RADIATION Here are five important steps you can take to protect against UV radiation and skin cancer:

1. Cover up. Wear clothing to protect as much of your skin as possible. Wear clothing that does not transmit visible light. Try this: Place your hand between the fabric and a light source. If you can see your hand through the fabric, the garment offers little protection against sun exposure.

2. Use a sunscreen with an SPF of 15 or higher. The number of SPF (Sun Protection Factor) represents the level of sunburn protection provided by the sunscreen. An SPF 15 blocks out around 93% of the burning UV rays; an SPF 30 blocks out 97%. Products labeled "broad spectrum" block both UVB and UVA radiation which both contribute to skin cancer.

3. Wear a hat. A wide brim hat is ideal because it protects the neck, ears, eyes, forehead, nose and scalp. A baseball cap provides some protection for the from and top of the head, but not for the back of the neck or ears where skin cancers commonly develop.

4. Wear sunglasses that block UV rays. UV-absorbent sunglasses can help protect your eyes from sun damage. Ideal sunglasses do not have to be expensive, but they should block 99 to 100% of UV radiation. Check the label to make sure they do. Darker glasses are not necessarily the best since UV protection comes from an invisible chemical applied to the lenses, not from the color or darkness of the lenses.

5. Limit direct sun exposure. UV rays are most intense when the sun is high in the sky, between 10AM and 4PM. If you are unsure about the sun's intensity, take the shadow test: If your shadow is shorter than you, the sun's rays are the strongest. Seek shade whenever possible.

SHOULD YOU GET CHECKED?
Of course! Skin cancers detected early can almost always be cured. The most important warning sign for skin cancer is a spot on the skin that is changing in size, shape, or color over a period of a month to 1-2 years. The most common skin cancers often look like a pale, wax-like, pearly nodule; a red scaly, sharply outlined patch; or a sore that does not heal; whereas melanoma often starts as a small, mole-like growth. So it's important that you examine your body, and see a health care clinician if you find an unusual skin change.

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