While our days will be getting shorter during the month of November until the first day of winter, by late December, our days will start getting longer once again—this in and of itself is a booster for our mental health!

The time change is an excellent time to check all of the smoke detectors in your home. This means making sure they are in working order, functioning and have a fresh set of batteries. Even though Fire Prevention Month was October, I have attached some valuable information from the National Fire Protection Association regarding smoke detectors, safety plans for your home, campus, hotels, etc. For more information you can go directly to their website nfpa.org/education

The bulk of this information is from the Mayo Clinic.

What can I do to reduce my risk of breast cancer?

Lifestyle changes have been shown in studies to decrease breast cancer risk even in high-risk women. The following are steps you can take to lower your risk:

• Limit alcohol. The more alcohol you drink, the greater your risk of developing breast cancer. The general recommendation — based on research on the effect of alcohol on breast cancer risk — is to limit yourself to less than 1 drink per day as even small amounts increase risk.
• Don't smoke. Accumulating evidence suggests a link between smoking and breast cancer risk, particularly in premenopausal women. In addition, not smoking is one of the best things you can do for your overall health.
• Control your weight. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause.
• Be physically active. Physical activity can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week.
• Breast-feed. Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect.
• Limit dose and duration of hormone therapy. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You might be able to manage your symptoms with non-hormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you are taking hormones.
• Avoid exposure to radiation and environmental pollution. Medical-imaging methods, such as computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and radiation exposure. Reduce your exposure by having such tests only when absolutely necessary.

Can a healthy diet prevent breast cancer?

Eating a healthy diet might decrease your risk of some types of cancer, as well as diabetes, heart disease and stroke. For example, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, like olive oil, over butter and fish instead of red meat.

Maintaining a healthy weight also is a key factor in breast cancer prevention.

Is there a link between birth control pills and breast cancer?

There's some evidence that hormonal contraception, which includes birth control pills and intrauterine devices (IUDs) that release hormones, increases the risk of breast cancer. But the risk is considered very small, and it decreases after you stop using hormonal contraceptives.

A recent study that indicated an association between hormonal contraceptive use and breast cancer determined one additional breast cancer could be expected for every 7,690 women who use hormonal contraception for at least one year.

Discuss your contraceptive options with your health care provider based on your particular needs. Also consider the benefits of hormonal contraception, such as controlling menstrual bleeding and reducing the risk of other cancers, including endometrial cancer and ovarian cancer.

What else can I do?

Be vigilant about breast cancer detection. If you notice any changes in your breasts, such as a new lump or skin changes, consult your doctor. Also, ask your doctor when to begin mammograms and other screenings based on your personal history.

The link below contains more helpful information from the American Cancer Society about breast cancer, including statistics and data about prevalence. Among white and black women, Illinois has one of the highest rates of breast cancer, as measured per every 100,000 people.

https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/breast-cancer-facts-and-figures/breast-cancer-facts-and-figures-2017-2018.pdf

April is Sexual Assault Awareness Month, and while this is not an easy or comfortable topic to discuss or think about, the statistics below underscore the importance of increasing our awareness of the issues and problems, especially since we work with vulnerable populations and are all mandated reporters. This year, we have taken steps in our school district to implement and increase sexual abuse and sexual violence education with all of our students.

Additionally, as we know, educators, employees of school districts and their families are not exempt from being victims of sexual assault or abuse.

Two resources to turn to for help:

· Rape Advocacy Counseling and Education Services in Urbana, IL: 217-344-6298

· National Domestic Abuse Hotline: http://www.thehotline.org/

The statistics below come from the National Sexual Violence Resource Center’s website: https://www.nsvrc.org/statistics, where you can find additional information and supporting references for the information below.

Sexual Assault in the United States

• One in five women and one in 71 men will be raped at some point in their lives (a)
• In the U.S., one in three women and one in six men experienced some form of contact sexual violence in their lifetime (o)
• 51.1% of female victims of rape reported being raped by an intimate partner and 40.8% by an acquaintance (a)
• 52.4% of male victims report being raped by an acquaintance and 15.1% by a stranger (a)
• Almost half (49.5%) of multiracial women and over 45% of American Indian/Alaska Native women were subjected to some form of contact sexual violence in their lifetime (o)
• 91% of victims of rape and sexual assault are female, and nine percent are male (m)
• In eight out of 10 cases of rape, the victim knew the perpetrator (j)
• Eight percent of rapes occur while the victim is at work (c)

Cost & Impact of Sexual Assault

• The lifetime cost of rape per victim is $122,461 (n)
• Annually, rape costs the U.S. more than any other crime ($127 billion), followed by assault ($93 billion), murder ($71 billion), and drunk driving, including fatalities ($61 billion) (j)
• 81% of women and 35% of men report significant short- or long-term impacts such as Post-Traumatic Stress Disorder (PTSD) (a)
• Health care is 16% higher for women who were sexually abused as children and 36% higher for women who were physically and sexually abused as children (k)

Child Sexual Abuse

• One in four girls and one in six boys will be sexually abused before they turn 18 years old (d)
• 30% of women were between the ages of 11 and 17 at the time of their first completed rape (a)
• 12.3% of women were age 10 or younger at the time of their first completed rape victimization (a)
• 27.8% of men were age 10 or younger at the time of their first completed rape victimization (a)
• More than one third of women who report being raped before age 18 also experience rape as an adult (a)
• 96% of people who sexually abuse children are male, and 76.8% of people who sexually abuse children are adults (l)
• 34% of people who sexually abuse a child are family members of the child (l)
• It is estimated that 325,000 children per year are currently at risk of becoming victims of commercial child sexual exploitation (k)
• The average age at which girls first become victims of prostitution is 12-14 years old, and the average age at which boys first become victims of prostitution is 11-13 years old (k)
• Only 12% of child sexual abuse is ever reported to the authorities (f)

Campus Sexual Assault

• 20% - 25% of college women and 15% of college men are victims of forced sex during their time in college (b)
• A 2002 study revealed that 63.3% of men at one university who self-reported acts qualifying as rape or attempted rape admitted to committing repeat rapes (h)
• More than 90% of sexual assault victims on college campuses do not report the assault (b)
• 27% of college women have experienced some form of unwanted sexual contact (e)
• Nearly two thirds of college students experience sexual harassment (p)

Crime Reports

• Rape is the most under-reported crime; 63% of sexual assaults are not reported to police (m)
• The prevalence of false reporting is low between 2% and 10%. For example, a study of eight U.S. communities, which included 2,059 cases of sexual assault, found a 7.1% rate of false reports (i). A study of 136 sexual assault cases in Boston found a 5.9% rate of false reports (h). Researchers studied 812 reports of sexual assault from 2000-2003 and found a 2.1% rate of false reports (g).

March is National Sleep Awareness Month.

The following website has outstanding resources and information about getting or improving on a good night's sleep.

https://sleep.org

Quality sleep is essential to our overall well being, ability to handle stress and mental and physical health.

Here are five basic reasons why a good night's sleep is essential:

(that means 7-9 hours per night!)

1. You’re better able to focus and learn. When you have had a good night’s sleep, it’s easier to keep your attention on something long enough to learn it and remember it. You are also likelier to have fewer memory problems—meaning you’re less likely to blank on your neighbor’s name or where you put your keys[1].
2. You feel happier. When you’re sleep-deprived, your emotions are harder to control, you feel more stressed, and you find it tougher to cope with upsetting things. So the more sleep that you get, the less cranky you’re going to feel.
3. You’re more productive. At work, you’ll notice that you get through tasks faster and make fewer mistakes.
4. You’re less hungry. Sleeping helps regulate two important hormones: ghrelin, which makes you feel hungry, and leptin, which makes you feel full. If you don’t get enough sleep, those hormones don’t act correctly and you feel hungrier. This is one of the reasons why people who are sleep-deprived are likelier to struggle with their weight.
5. You won’t get sick as often. Your immune system needs sleep to stay strong and fight off colds and other infections. And in the long-term, getting plenty of sleep helps reduce your risk of heart disease, high blood pressure, diabetes, and other serious diseases.

Happy Sleeping!

FEBRUARY 2018 Heart Health

January 2018 Financial Wellness Month

Since January is “Financial Wellness Month”, the topic of this month’s email is about finances. Perhaps you’ve established some New Year’s Resolutions regarding finances. If so, this article discusses the best ways to change habits and keep those resolutions and goals.

https://www.entrepreneur.com/article/305399

There are numerous resources available for financial planning, determining your financial health, and offering assistance with goal setting, budgeting, long term planning and retirement planning. The website below (Nerdwallet) is just one of many sources of information that could assist us in maintaining or improving our financial health. Sometimes this starts with an assessment of where we are at, and setting goals for where we want to be in the future with our finances. Again, this is just one of many resources available.

https://www.nerdwallet.com/blog/financial-literacy/

December 2017 Tips for Holiday Stress & Depresssion

Tips to prevent holiday stress and depression

When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.

2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.

4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.

5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.

Try these alternatives:

o Donate to a charity in someone's name.

o Give homemade gifts.

o Start a family gift exchange.

6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.

8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

Try these suggestions:

o Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks.

o Get plenty of sleep.

o Incorporate regular physical activity into each day.

9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

Some options may include:

o Taking a walk at night and stargazing.

o Listening to soothing music.

o Getting a massage.

o Reading a book.

10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Information obtained from Mayo Clinic Healthy Lifestyles

C.A.I.R Center Dawg Walk District Fitness Field House Mindfulness Monthly Wellness National Health Observances Summer Activities

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