Visit www.pinellascounty.org/hr/wellness or contact Wellness staff at 464-4049 or wellness@pinellascounty.org JUNE 2020

The information included in this newsletter is not intended as a substitute for consulting with, or any recommendation of, your healthcare provider.

INSIDE◆ Prostate Health Screenings / You Can

Still Earn Wellness Incentives! page 2◆ Stepping Into Your Health 2020 Winners /

Blood Donation / Employee Blog page 3◆ High Fives! page 4◆ Wellness Center Closure Update / Celebrate

Graduates! page 5◆ YMCA Summer Camps are Open! /

Easy Peasy! / Virtual Visits page 6◆ Feeling Overwhelmed? page 7◆ Fruits and Veggies That May Lower Blood

Pressure page 8

Continued on page 5.

Inactivity and the Cycle of Back PainBack pain is one of the most common conditions in the US. About 60 to 80% of the adult U.S. population has low back pain, making it the leading cause of dis-ability in Americans under the age of 45. Each year, 13 million people go to the doctor for chronic back pain.Staying at home and/or working from home the last few months has made us less physically active. Sedentary behavior includes sleeping, lying down, watching television, and other types of screen-based entertainment. Prolonged inactivity can actually increase back pain as the back becomes stiff, weak, and deconditioned. Other muscles surrounding the back, including hamstrings and hip flexors become really tight, mak-ing the stiffness in the back even worse. Sitting too much can also cause other undesirable effects such as weight gain and loss of muscle mass.As individuals experience back pain, they may be-come afraid of movement because of anticipation that such movement will cause even more back pain. This creates a cycle:

Physical inactivity

Deconditioning

PainDisability

Fear of movement

Times Are Changing: Coping with Anxiety During TransitionsTake a quick break and join UnitedHealthcare Nurse Amy Hertog to learn about anxiety, its signs, and coping tools, especially during times of change. Just click on one of the days below to register.Wednesday, June 10, 1:00 - 1:30 p.m.Friday, June 12, 8:00 - 8:30 a.m.Tuesday, June 16, 12:30 - 1:00 p.m.Thursday, June 18, 8:30 - 9:00 a.m.If you would like to request a reasonable accommo-dation, please email wellness@pinellascounty.org at least 2 business days prior to the webinar.

TO YOUR HEALTH | JUNE 2020

YourUHCNurse

Amy

Prostate Health Screenings

By Amy Hertog, RN, BSN, Clinical Nurse Liaison

2

Visit Amy’s web page or contact her at 464-5579 or by email at amy_hertog@uhc.com.

Screenings and checkups are recommended health measures for both men and women, and while the screenings differ between the two, men are much less likely to get regular checkups. These visits are impor-tant because they can help find any irregularities from a previous visit, and, appropriate screenings and test-ing can take place at these visits to ensure that there are no underlying health concerns.Prostate cancer: To make a decision about whether to get a prostate cancer screening requires each man to identify his own values about the potential benefits and harms. Men should begin discussions with their doctor about prostate screenings at age 50, but if a man is at high risk or has a strong family history, discussions should begin at age 40. Here are some questions you can ask your doctor about prostate cancer screening: Am I at a greater risk for prostate cancer? At what age should I start to think about screening

for prostate cancer? If I get my blood test, and it is not normal, what

other things could I have besides prostate cancer? What is a biopsy, and how is it done? What are the side effects or risks of a biopsy?

There are risk factors that both can and cannot be changed. The most common non-modifiable risk factor is age. The older a man is, the greater the chance of getting prostate cancer. Other risk factors that cannot be changed include African-American ethnicity and family history of prostate cancer.Risk factors that can be changed include the following:Diet: Men who eat a lot of red meat or high-fat dairy products appear to have a slightly higher chance of getting prostate cancer. These men also tend to eat fewer fruits and vegetables. Doctors aren’t sure which of these factors is responsible for raising the risk.Obesity: While it does not seem to be that obesity causes prostate cancer, some studies have found that obese men may be at greater risk for having more advanced prostate cancer and higher risk of dying. Smoking: Some research has linked smoking to a possible small increased risk of dying from prostate cancer but not being a direct link to the cancer.Sexually transmitted infections (STI): Research has not yet been concluded on whether STIs are a direct risk factor of prostate cancer. However, as inflammation may occur with STIs, research in pos-sible links to prostate cancer is ongoing.

Don't forget that even in the midst of COVID-19, you can continue to earn Wellness Incentives. For example, complete 3 TrackThis! online challenges and wellness coaching to claim your rewards.

Tax DiscountsGet a 25% discount on preparation of personal

income tax documents with the Employee Assistance Program.

Visit www.pinellascounty.org/hr/EAP.

TO YOUR HEALTH | JUNE 2020 3

Blood Drives

Did you know? ♥ Blood cannot be manufactured.♥ One blood donation can save up to three lives. ♥ One in three of us will need a blood transfusion.♥ A single car accident victim can require

100 pints of blood.

The need for blood is extremely high. Please consider donating at a stand-alone donation center. The CDC encourages blood donations if you are well. Contact OneBlood for available locations.

It’s hard not to feel isolated right now. We miss our old “normal” life and the daily connection of coworkers and friends. This blog is for you! Connect with other employees to share COVID-19 stories, photos and support. Link: www.pinellascounty.org/hr/blogLogin Instructions Guide

The Winners this Year Were the Cake Time Team!

The Cake Team: Julio Chopite-Botello, Karen Cervone-Nitz, Robin Kelly and Donna Willhoite

Congratulations to everyone on my team. Your commitment to this challenge was more than a commitment to your health. It also is one example that shows the unity in our department. We each entered the challenge for our own reasons. We did our own thing, but we also worked as a group. We lifted each other up when we thought we couldn’t put down the cake. We redirected some of the goals to make it work for us. We worked on each person’s strengths to maximize our points. We checked in on each other daily. We already do this every day as a department, so it is really no surprise that we were able to succeed on this journey. We also wanted to thank the Walk the Walk Team. They were tough and really set the bar high. Robin Kelly Ambulance Billing & Financial ServicesStepping Into Your Health 2nd Place Winners were the Walk the Walk team: Susan Bowman, Air Quality Susan Koehler, Administrative Services Heather Fawley, Administrative Services Sharita Jones, Administrative Services

TO YOUR HEALTH | JUNE 2020 4

Have something well-ness-related you’ve done that you want to brag about? Email photos to wellness@ pinellascounty.org and the name and date of the race, walk, etc. We’ll give you a well-deserved “High Five!”

Tammy Allen, Air QualityI have been participating in this month’s Stress Less Challenge and have found all the links and tools to be really helpful. With all the negative happenings in the world, the “thank tool”, which provides ways we can be grateful every day, has really made a difference. In fact, at the dinner table my family and I do a round-robin “thank session” and have found we are really learning a lot about each other and that there really is a lot to be thankful for EVERY day.

Sheila Schneider, Air QualitySince I haven’t been eating out and I’ve been spending a lot of time socially distancing on my bike, I’ve really been creating healthier habits. All of the food I’ve been eating has been prepped by me, not a restaurant, so I know ex-actly what’s in it! The Stepping Into Your Health Challenge really kicked things off for me. I am happy to report that I have lost more than 11 pounds since the beginning of February, when we started the Challenge. I know a lot of folks have been complaining about not being able to get out and do things, but for me, being on my own put me in “no excuses” mode. I have a few pounds to go but am continuing in the right direction. I haven’t seen this weight in at least 6 years. Yay!I can also add that I have a walking partner. Chris Brodeur and I walk on our morning break almost every day. He was also in the Stepping Challenge for Air Quality’s team.

Chris Brodeur, Air Quality Tag FreeIn addition to the quick walk breaks that Sheila and I are able to enjoy, I have set a goal to lay down 12 miles per week and sometimes even surpass the goal in a fast walk, slow jog pace, four to five miles at a time. The Stepping Into Your Health Challenge also pushed water consumption and with that I have been able to establish a habit of 16 oz. before leaving the house and often exceed 64 oz. by mid-afternoon. I am currently in the fifth week of the Fruit and Veggie Challenge so my daily meals now consist of more plant matter than I would normally consume in a week! Since January of this year, I’ve finally picked up the guitar I have been meaning to tinker with all my life. I hadn’t really thought about all of these changes as a whole but doing so now I realize I’m more purposeful regarding what I consume and how I spend my free time.

Chris Bodeur

TO YOUR HEALTH | JUNE 2020 5

CELEBRATE GRADUATES!Have you or one of your family just earned a “thinkology” degree or certificate? COVID-19 certainly has put a damper on the usual gradua-tion celebrations. But we’d like to celebrate your achievement. High school, college and technical school graduates (employees or family members) deserve recognition for all your hard work. How about a congratulations photo in The Pen?Just send us the graduate’s photo and be sure to include your name and department, the name of the graduate (if it’s not you), and the degree or certifi-cate/honor achieved. Head and shoulders shots are the best. Please send the highest resolution photo available to employee.communications@pinellascounty.org by June 10 for the June issue and by July 1 for the July issue.

Congratulations!

The The Fitness Fitness FloorFloor

Physical activity does not have to include long, intense workouts. In fact, activities of daily living, such as walking, housework, gardening, and work-related activities count! According to the 2018 Physical Activity Guidelines for Americans, 2nd edition, adults need to do two types of physical activity each week to improve their health: aerobic activity and muscle strengthening. Even minimal movement is better than nothing. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits. Moderate aerobic activity is anything that gets your heart to beat faster. The recommendation is for 150 minutes per week of moderate aerobic activ-ity OR 75 minutes of vigorous aerobic activity OR an equivalent mix of both types of aerobic activity. If you haven’t been moving much, start with shorter periods of movement to build endurance and confidence, and work your way up. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller amounts of time during the day. Examples moderate aerobic activity include: Walking fast Taking the stairs Doing water aerobics Riding a bike on level ground or with few hills Pushing a lawn mower

Muscle strengthening activities are recommended to be done on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). It is especially important to strengthen core muscles for back health. Find simple exercises here. If you work at a desk and spend a lot of time sitting, whether at the office or teleworking from home, you can assess your work station to ensure proper position-ing of chairs, desks, monitors and keyboards. Watch this short UHC video for guidance. By Amy Hertog, RN, BSN, Clinical Nurse Liaison

Back Pain - continued from page 1.

You can also view the 2018 Back to Basics 2.0 Learning Series. The 2018 series provided fundamental information using videos, a workbook and exercises to help you develop and maintain a healthy back.

WELLNESS CENTER CLOSURE UPDATE

You have probably heard fitness facilities are open for business and wondering when our facilities will reopen as well. Because our Wellness Center is not a traditional free-standing gym with a staff that can maintain deep cleaning on a regular basis, we will not open until we are able to provide that level of service. Although we work hard to ensure the gym is clean and shiny at all times, preventing the spread of the virus is a whole other level of clean which we simply cannot provide just now. We do not have an estimated opening date. There is a Wellness Center Updates distribution list you can join that offers regular updates. If you would like to be added to the list, please email wellness@ pinellascounty.org.

TO YOUR HEALTH | JUNE 2020 6

YMCA Summer Camps are Open!If you are in need of summer camp for your child, check out the links below to find available spots. Get more information and register by clicking the links below.

YMCA of the SuncoastYMCA of Greater St. PetersburgTampa Metropolitan Area YMCA

If you or your spouse/domestic partner has improved their life by making healthy changes, To Your Health wants to feature and congratu-late you! Contact Jane at jgrannis@pinellas county.org for details on how to share your story.

We want to hear from you!

TELL IT WELL EMPLOYEE FEATURE

Learn Something New in 2 Minutes

2New in

Got a relative who’s a nurse? Maybe not, but UnitedHealthcare provides person-alized professional nursing help to you 24/7. Take 2 minutes to watch the video You Have a Nurse in the Family (closed captioned).

Easy Peasy!Moving more doesn’t have to be complicated. Check out the article 9 Workouts that You can Absolutely Fit Into Your Day from Rally. They offer a few methods to sneak activity into your day, like:Walk during phone calls Squat while the coffee brews Take the stairs Park really, really far away Have post-dinner family dance partiesYou’ll also learn what the “grocery farmer’s carry” exercise is.

TO YOUR HEALTH | JUNE 2020 7

Personalized Guidance.Chat 1:1 with an online coach who is there to guide you and offer the support needed to stay on track.

Online Support – All in One Place. Take control of your goals, track meals and exercise, view your progress, and reach out to your coach for support — all from your own device.

Motivational Resources. Access a digital library of health-focused content to stay informed and inspired. You’ll also receive a Success Kit — delivered right to your door.

WEIGHT LOSS SUPPORT

Feeling Overwhelmed? When you’re at home, it can be difficult to keep active — and easy to get distracted.

Find focus and create new, healthy habits with help from Real Appeal®.

Helping You Stay on Track Real Appeal is a program on Rally Coach™ available to you and eligible family members at no additional cost as part of your health benefits plan.

Get Back on Track pinellascounty.realappeal.com Read “6 Ways to Stay Fit While Staying

Home” on the back for more ways to keep healthy at home.

Here are some helpful tips to develop a productive at-home work routine.

Get up and move — it’s important to have

breaks throughout your day.

Develop a routine — have a dedicated workspace, set daily goals, and schedule

time for breaks.

Check in often with people at work,

even if it’s not about work, and know when to log off.

Real Appeal is offered at no additional cost to members as part of their medical benefits plan, subject to eligibility requirements. © 2020 Real Appeal, Inc. All rights reserved.

TO YOUR HEALTH | JUNE 2020 8

Ingredients

• ⅔ cup soy milk• 1 orange, skin and seeds removed• Dash vanilla extract• ¼ cup ice cubes

Orange Vanilla ShakeThis delicious shake will remind you of a creamsicle.

1. In a blender, combine soy milk, orange and vanilla and process until smooth, about 30 seconds.

2. Add ice and process for an addition-al 30 seconds. Serve immediately.

ChooseMyPlate AppBuild healthy eating habits with this free app. Use the app to select simple daily food goals and monitor your progress real-time while earning badges along the way. See ChooseMyPlate App, then view other healthy eating resources.

Fruits and Veggies That May Lower Blood Pressure

1. Bananas: A potassium fruit, bananas can be enjoyed in a multitude of ways and are very portable. Try slicing ba-nanas into cereal or oatmeal, adding to smoothies, or frozen slices (a cooling treat).

2. Berries: Blueberries and strawber-ries contain antioxidant compounds called anthocyanins. A higher intake of anthocyanins may be linked to a lower risk for high blood pressure. Try adding berries to yogurt, cereal or oatmeal, or in salads.

3. Leafy Greens: Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure. Try kale, spinach, romaine lettuce, or Swiss chard.

4. Lentils: Containing protein and fiber, lentils are highly versatile and may help to reduce blood pressure. Try using lentils in soups and stews, an addition to a salad, or as a substitute for meat (think taco or sandwich wraps).

5. Pomegranate: Drinking pomegran-ate juice regularly may help chisel away at your blood pressure num-bers. But watch out for the added sugar. Try adding pomegranate juice in a spritzer with club soda.

6. Red Beets: Beets are high in nitric oxide, which can help open your blood vessels and lower blood pres-sure. Research indicates that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours. Try cooked or roasted beets, adding to stews, or baking into chips.

7. Watermelon: Watermelon contains an amino acid called citrulline, which may help to manage high blood pres-sure. Try adding watermelon to sal-ads and smoothies or enjoy a chilled and refreshing watermelon soup.