Weigh

Wellness Newsletter Winter / Spring 2015

A PUBLICATION OF KENT STATE UNIVERSITY HUMAN RESOURCES

A Word from the Wellness Coordinator 1

FlashFit MOVchallenge Students v. Faculty/Staff 2

Seasonal Affective Disorder Awareness 3

Winter Walking Club 4

American Heart Month – February 5

Financial Wellness 6

Call for Wellness Ambassadors7

Ask the Expert: Know Your Numbers – Dr. Schechter 8 - 9

Getting Dietary Health on Track during National Nutrition Month – March9 - 10

Wellness Opportunities Calendar11

A Word from the Wellness Coordinator

I am excited to begin my new position as Kent State University’s Coordinator, University Wellness. For the past five years, I have served as Coordinator, University Benefits at Kent State. In that role, I have assisted faculty and staff with benefits orientation, education, communication and enrollment, family and medical leave requests, and benefits customer service. I’ve always led a life with a focus on personal wellness and have instilled these same values, habits and lifestyle choices while raising my family. Winter is my second favorite season (fall being first). Whether I’m beating the winter by skiing with my family or taking our dogs on a long walk, I enjoy activities in the crisp air and snow. I encourage you to find activities to enjoy during these final weeks of winter and as we look forward to the spring.

In this newsletter, you will read about our new FlashFitMovChallenge - Faculty/Staff versus Students. Take this opportunity to engage in healthy competition and “out move” the students in your life. Other articles cover important topics such as seasonal affective disorder, blood pressure,

Laura KenneyCoordinator, University Wellness

nutrition and heart disease. If you too would like to help promote wellness with your peers, enclosed you will find information on how to become a wellness ambassador of Kent State.

I hope that you will enjoy the newsletter and I look forward to working with you in the area of health and wellness at a time when Kent State has so many services to offer.

OneWellU Wellness Winter 2015 | Page 2

FlashFit MOVchallenge Students v. Faculty/Staff

MOV It? Prove It! #ProveYouMOV

The Division of Human Resources and the Department of Recreational Services collaborated to launch the FlashFit MOVChallenge on February 1. This 90-day fitness competition pits students against faculty/staff. Participants use a MOVBand (a wrist-worn monitor) to track their daily activity and movement and electronically synchronize their MOVband data on the chal-lenge website. Participants in each group who meet the progressively challenging goals will be eligible for prize drawings at the 30, 60 and 90 day marks. Participants are tasked with movement goals of 90 miles at 30 days, 240 miles at the 60-day mark, and 450 miles by the end of the 90-day period.

President Warren joined in the kickoff celebra-tion, which was held on January 26 in the Student Recreation and Wellness Center. She shared words of encouragement and support for the event and challenged both students and faculty/staff to engage in healthy competition. Those in attendance also enjoyed a Zumba demonstration, healthy snacks, photo opportunities and raffle prize opportunities. More than 250 employees and 150 students have accepted the challenge and joined the competition.

Faculty and staff participants who meet the goals at each 30-day milestone date will be placed into a drawing to receive a $50 gift card for Dick’s Sporting Goods or iTunes. The ultimate FlashFit MOVChallenge winner for the students and the faculty/staff participants will be announced at the end of the competition. The top faculty/staff member that completes the entire challenge will win an iPad mini with retina display and a $25 iTunes gift card. The grand prize for the top student is an iPad Air 2. A travelling “Golden Arm” trophy will be awarded to the winning group!

In an effort to encourage more physical activity, faculty/staff that were members of the Student Recreation and Wellness Center prior to joining the MOVChallenge received a $50 household credit to be applied towards any fitness and or wellness-related program or service. All other faculty/staff participants received five guest passes per person for the Student Recreation and Wellness Center to be used by May 1. Additionally, the Department of Recreational Services offered all faculty and staff “Free Fridays” from January 17 through February 27. This program enabled all faculty and staff to use the Student Recreation and Wellness Center at no charge on these Fridays.

Winter 2015 | Page 3OneWellU Wellness

Seasonal Affective Disorder Awareness

It’s ok to feel a little blue during the cooler seasons, but it’s not normal to go into a deep depression around the same time every year. This may be the first sign of seasonal affective disorder (SAD), a seasonal depression that affects as many as 10 million American people, mainly during the fall and winter seasons.

CausesSenior psychologist, John Schell, says that although the exact cause of SAD is still un-known, it is believed that a lack of sunlight may affect a person’s circadian rhythms and body’s natural clock.

“The lack of sunlight may also affect our melato-nin levels,” he says. “As well as reduce serotonin which is a contributing factor in depression and mood disorders.”

SymptomsSymptoms of SAD usually start out mild but can become more severe as the season progresses.

The most common symptoms include: daily depression, low energy, insomnia, changes in appetite or weight, agitation and irritability, frequent thoughts of death or suicide and anxiety.

“If these symptoms persist or worsen, it may make sense to seek professional help,” Schell says. “SAD can affect one’s mood and quality of life, but it can also lead to impaired function at school and/or work and substance abuse.”

Who’s at Risk?Schell says that individuals who live far away from the equator, like in our northern region, are at greater risk of developing SAD because of the lack of sunlight.

Women have been diagnosed more often than men, but men may have more severe symptoms. Young people have a higher risk to develop the depression than people that are older.

People with SAD are more likely to have blood relatives with a history of SAD or another form of depression, and if an individual has been diagnosed with having clinical depression or

bipolar disorder, these symptoms might worsen as the season goes on.

TreatmentTreatment for SAD may include light therapy, medication and psychotherapy.

Light therapy, also called phototherapy, is a process in which you sit near a special light box so that you are exposed to bright light. This light box tricks the body into thinking it has been exposed to natural light, and it appears to cause a change in brain chemicals linked to your mood.

Doctors may prescribe antidepressants like Wellbutrin XL and Aplenzin to people with symptoms and a history of SAD to prevent depressive episodes.

Psychotherapy is used to help people with SAD learn how to manage stress, develop healthy ways to cope with the depression, and change negative thoughts and behaviors.

Dr. Schell says that exercising, staying active and spending time outdoors are helpful ways to treat SAD.

“Spending 30 minutes or more outdoors in the middle of the day when the sun is brightest seems to help improve mood,” he says. “Even exposure to bright indoor light can be helpful.”

For more information on seasonal affective disorder, go to http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047 or visit IMPACT and Right Direction on the following links www.myimpactsolution.com, enter username KENT.

By Ashlyne Wilson

Winter 2015 | Page 4OneWellU Wellness

Winter Walkers Stay In Stride

As we close out another Ohio winter, a dedicated group of walkers continue to log their miles as participants in the OneWellU Winter Walking Program. The 10-week program began on January 12 and runs through March 22, 2015.

Participants in the walking program use a pedometer, or other activity-tracking device of their choice to monitor the number of steps they take each day. Participants log their daily steps using the American Heart Association’s website www.startwalkingnow.org. During the first two weeks of the program, participants were encouraged to average at least 7,000 steps per day. For weeks 3 through 6, the goal was 8,000 steps per day and the final three weeks challenge is 10,000 daily steps. Each week, partici-pants receive reminders, encouragement and healthy tips. There is also a weekly prize winner for most steps walked in the week. Winners of the first six weeks are shown below.

Congratulations to the following weekly winners:

Winner

Stacy Lease

Sarah Lelonek

Elizabeth Devore

Mary Beth Rollick

Mike Menyes

Gary Bateman

Department

Information Services

Liquid Crystal Institute

Lecturer, English (Ashtabula)

Mathematical Science

Psychology

Security (Trumbull)

Week

1

2

3

4

5

6

Winter 2015 | Page 5OneWellU Wellness

Heart Health

By Katie Smith

Heart disease has been identified as the number one killer of Americans, and American Heart Month seeks to educate people about the risks and prevention of cardiovascular diseases.

It’s not as daunting to protect your heart as many people think, according to Angela DeJulius, M.D., MPH, Kent State University Health Services director. “Everyone can do something to prevent heart disease every day,” DeJulius says, “you don’t have to run marathons or follow an extreme diet.”

According to the American Heart Association’s website, heart disease is a broad term referring to various heart issues such as heart failure, an irregular heartbeat and heart valve problems.

Heart attacks are one of the most serious results of heart disease. The American Heart Association’s website also explains the warning signs of a heart attack. A main symptom includes discomfort in the chest that feels like uncomfortable pressure, squeezing or pain. Other symptoms include discomfort in the arms, the back, the neck or jaw and shortness of breath. According to the American Heart Association’s website, there are many misconceptions that surround heart disease in women. When having a heart attack, women often experience other symptoms besides chest pain more frequently than men. These include shortness of breath, nausea and back or jaw pain.

Family history is a risk factor for developing heart disease, but other contributors such as smoking, high blood pressure and high cholesterol, are controllable.

Getting a handle on your personal numbers is important. “If you don’t know your numbers for cholesterol, blood sugar, blood pressure and body mass index, see your physician or call University Health Services at 330-672-2322,” says DeJulius.

Being active and eating healthy are ways to decrease the risk of getting heart disease.

“Small changes like a 10-minute walk, or using stairs instead of elevators, do add up,” DeJulius says. “Simply packing your lunch is likely to be healthier than eating out.”

DeJulius also suggests contacting Kent State’s Nutrition Outreach Program for more help with dietary change. Its services are available to all university employees free of charge. Call 330-672-2063 or visit www2.kent.edu/ehhs/nutr/cno/ for more information.

OneWellU Wellness

Financial Wellness

By Amanda Knauer

Dennis explains that achieving financial wellness doesn’t necessarily mean being affluent.

“Financial security brings with it a lack of stress, which may be one reason that wealthier people live longer,” Dennis says. “You don’t have to be rich; you simply have to be financially secure. Some may think of these two as synonymous, but they needn’t be.”

Dennis gives several tips for people to achieve the financial wellness they desire, including starting to save as soon as they receive a paycheck, enrolling in their company’s 401(K) plan, putting at least $200 a month into their retirement and having at least six months of wages in a savings account.

Paula Divencenzo, tax manager for Tax and Treasury Services at Kent State, says it is important to understand that taxes ultimately affect financial wellness. Divencenzo gives four tips to achieving financial wellness in light of this:

1.) Look for free or low cost options to prepare your return. Myfreetaxes.com provides free federal and state e-filing for income up to $60,000. Taxpayers who make $53,000 or less with basic returns might qualify for free tax preparation through the IRS Volunteer Income Tax Assistance (VITA) program. Find more at http://www.irs.gov/Individuals/Free-Tax-Return-Preparation-for-You-by-Volunteers.

2.) File early to avoid refund delays.

3.) Avoid using refund anticipation loans (RAL) or refund anticipation accounts (RAA). Most people who e-file and use direct deposit typically receive the refund in less than 21 days. Every advance has a cost and taxpayers pay interest and fees just to get the money a few days earlier.

4.) Review for next year now. Consider reducing withholding so that the IRS doesn’t use your money when you could be using it towards earlier financial wellness.

Dennis says there are several resources to reference, including “Money Smart” from the FDIC for adults and Warren Buffet’s Secret Millionaires Club for students. There are also two courses on campus: Personal Finance and Me and My Money.

For more information on Kent State’s Department of Finance, visit www.kent.edu/business/finance.

Winter 2015 | Page 6

With holiday debts lingering and tax season upon us, it may be difficult this time of year to keep monetary matters in order and achieve financial wellness.

“Financial wellness should be thought of as being similar to physical or mental wellness,” Steve Dennis, Firestone Chair of Corporate Finance, Professor and Chair in the Department of Finance, says. “It is determined by an absence of factors that cause stress or otherwise take away from the happiness of the individual.”

OneWellU Wellness

Call for Wellness Ambassadors

Do you enjoy sharing ideas about personal health and wellness with your co-workers? Do your peers ask you for tips on fitness and diet? Do you see yourself as a role model for wellness within your department? If so, then you should apply to become a wellness ambassador at Kent State University!

Wellness ambassadors promote university-sponsored wellness programs and activities that encourage good health and improve the quality of life, while serving as a liaison between department/regional campuses, the wellness advisory committee, and/or the wellness coordinator.

Most people might recognize the challenge of keeping more than 5,000 employees throughout multiple locations informed and engaged. Other universities have successfully implemented wellness ambassador programs to promote the wellness education and programming information available for employees. The ultimate goal of a wellness ambassador is to engage fellow employees at the local level to participate in wellness programs and activities. Increasing engagement can be done by expressing wellness opportunities to fellow departmental employees, sharing ideas for new opportunities, and being available for any questions employees may have concerning their participation in programs.

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Characteristics of an ideal wellness ambassador include the following:

• Enthusiasm for the role

• Ability to assist in the delivery of wellness programming to the department/regional campus level

• Accessibility to e-mail

• Demonstration of sound independent judgment interms of modes and frequency of wellness

• Willingness to generate and share ideas

If you are interested in becoming a wellness ambassador for your department or regional campus, you will need to share your desire with your manager or supervisor. While the role will not likely require more than an hour of your time each month, it is important to ensure that the role is a good fit for you and your current workload.

View the wellness ambassador application to get more information regarding the roles and responsibilities of a wellness ambassador, as well as an application for the position. If you have additional questions, please contact Laura Kenney, Coordinator, University Wellness at lkenney2@kent.edu.

OneWellU Wellness

Ask the Expert with Dr. Michael Schechter

Dr. Michael Schechter has extensive experience as a physician and health educator. After working for 15 years in the public and private sectors, Dr. Schechter and his partners established Be Well Solutions in 2005. The mission of Be Well is to bring strategies for prevention and early detection to individuals through education and meaning ful personal interactions.

Winter 2015 | Page 8

Know Your Numbers: Blood Pressure

Q. What numbers are important to my heart health?A. When doctors look at your heart disease risk, they look at several factors, including your daily exercise and dietary habits, tobacco use and family history. They also look at certain screening numbers including blood pressure, cholesterol, blood sugar and body mass index (BMI). Today we’re going to concentrate on blood pressure. Q. How does blood pressure relate to heart health? A. Your heart is a pump with hoses (arteries) attached to it. Your blood pressure is a measure of the pressure in the arteries when your heart contracts (top number) and then in between contractions (bottom number). As in any pump system, high pressure can lead to damage of both the heart (the pump) and the arteries (the hoses). That’s why high blood pressure is a leading risk factor for stroke (problems with the arteries in the brain) and heart disease. Q. What are the usual symptoms of high blood pressure?A. High blood pressure doesn't usually cause physical symptoms, but it does damage your heart and arteries over time. For this reason, doctors call high blood pressure “the silent killer”. Q. What can be done to keep blood pressure under control?A. Blood pressure can often be controlled by regular aerobic exercise (walking is great), a diet low in processed foods (especially sodium), proper management of stress and sleep, and moving toward a healthy weight. However, many people who follow these guidelines still develop high blood pressure and require some medical treatment.

Q. Are there certain medical conditions that can cause high blood pressure?A. Yes – and these causes are usually less responsive to medications. A host of medical conditions (and medications) can contribute to high blood pressure. Obviously it is always best to treat the underlying condition(s) first – be sure to discuss these possibilities with your doctor. Blood pressure checks should be part of your annual physical exam. Having high blood pressure is not your fault, but it is your responsibility to manage.

OneWellU Wellness

Ask the Expert with Dr.Michael Schechter (Cont.)

Winter 2015 | Page 9

Category

Healthy

Prehypertension

High Blood Pressure (Hypertension)

Stage 1

Stage 2

Systolic (top number)

Less than 120 AND

120-139 OR

140-159 OR

160 or higher OR

Diastolic (bottom number)

Less than 80

80-89

90-99

100 or higher

Q. What blood pressure numbers are considered healthy?A. Doctors continue to work on the most valid targets for healthy blood pressure and, at times, the recommended targets vary from person to person depending on their physical condition and other factors. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure1 ( JNC 7), recommends healthy blood pressures be below 120 on the top and below 80 on the bottom. High blood pressure, or “hypertension” is diagnosed when average readings above 140 on top or above 90 on the bottom are obtained on two different visits. The ranges in the table below apply to most adults:

Getting Dietary Health on Track for National Nutrition Month

By Samantha Tuly

March is national nutrition month. Though we know practicing good nutrition habits is a lifelong commitment, there is no time like national nutrition month to “take stock” in how you’re doing.

“You are what you eat,” is more than a clever mantra for the health-conscious, it’s true, according to Dr.Eun-Jeong Ha, associate professor in the Kent State School of Health Sciences. “Every part of your body is a nutrient,” says Ha. It is important to realize that what we put into our bodies has a direct effect on our overall health. The following are some important tips on how you can assess your current nutritional habits.

Getting Started

For those who may be looking to get a fresh start in regulating dietary health this March, Ha suggests that it is best to look into current dietary health before making any changes.

To review your dietary intake, Ha recommends going to sites like choosemyplate.gov. This website provides a dietary analysis tool which allows you to enter your food items and analyze your dietary intake. After understanding what the body needs, an informed dietary plan can be formulated. This website also provides dietary recommendations for individuals based upon their gender, age and physiological status, which makes your dietary plan easy.

OneWellU Wellness

Getting Dietary Health on Track for National Nutrition Month (Cont.)

Goal Setting

Once the holes in a diet are determined, it is time to set goals. Ha encourages the goal setter to keep goals attainable in order to achieve success.

“Focus on small, acceptable changes.” says Ha. “If you overwhelm your body with unrealistic goals, your body will not tolerate them. You need to set long-term goals that you can stick with for your lifetime.”

A commitment to dietary health is not a short-term resolution but, rather, a lifestyle change. When setting goals, it is important to remember that your body will require time to adjust. For example, substituting a garden salad for French fries at dinner or parking further away from your destination to add a few steps are small changes that will make a big difference in the long run.

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Identify the Problem

Ha says that it is important to remember that identifying the problem is a personal process that cannotbe covered by a blanketed diet recommendation as there is no specific diet to cover everyone.

If an individual feels that they would like additional assistance in developing their personal nutrition plan, there are resources available that Kent State University offers their employees. Ha recommends seeking a dietitian or health practitioner in order to receive further education about your body’s needs. Kent State’s Center for Nutrition Outreach offers free nutritional counseling to Kent State faculty, staff and students.

Not everything on the Internet is true

The Internet passes around a wealth of information. In the case of wellness and nutrition, it also passesaround a great deal of misinformation.

“People have very easy access to websites and a lot of misunderstandings are going around,” says Ha.“So, the best source for information is a dietitian, healthcare providers and - if you’re searching forinformation online - I strongly urge you to go to websites that end with .gov, nih.gov and .edu.”He also recommends researching the author’s background and education in order to decide if he or sheis a credible source.

For more information about the Center of Nutrition Outreach at Kent State visit, https://www2.kent.edu/ehhs/nutr/cno/index.cfm or call 330-672-2063.

OneWellU Wellness

Stay tuned to the OneWellU website for additional updates at http://www2.kent.edu/hr/benefits/onewellu.cfm

February

1-28 American Heart Month1 FlashFit Students vs. Faculty/Staff MOVChallenge begins 3 Seasonal Affective Disorder Wellness Webinar6 National Wear Red Day – “Go Red for Women”18 Lunch and Learn – Making the Most of Your Paycheck

March

1-31 National Nutrition Month 1 Mother’s Day 5K Race Registration begins - Summit Metro Parks http://www.summitmetroparks.org/Activities/MD5K.aspx2 FlashFit MOVChallenge 30-day goal18 Lunch and Learn – Nutrition on a Budget22 Winter Walking Program concludes

April

1 National Donate Life Month1 FlashFit MOVChallenge 60-day goal1 Lunch and Learn – Foot & Ankle Health11 Black Squirrel 5K Race - http://www.kent.edu/recservices/black-squirrel-5k-race-026 Pro Football Hall of Fame Marathon - http://www.hofmarathon.com/

Winter 2015 | Page 11

Wellness Opportunities Calendar