April / May 2020

Press the button in an elevator. Hold on to the stair rail. Grab a door handle. Some nasty germs have probablyjoined you on your journey. In a recent study, researchers found 549 kinds of bacteria in a typical office, most of which came from the mouth, nose, or intestinal cavities of another person. Touch your mouth or your eye with bacteria on your hands and you could be calling in sick with a cold, the flu, or worse.

Do not fret, there’s a secret to avoid getting sick, and it’s not a pill, fad diet, or bleach-cleaning frenzy. One of the best ways to prevent bacteria from making you sick is washing your hands the right way. It’s one of the most important things you can do to help stop the spread of infection and stay healthy. Here’s how to wash your hands:

1. Wet your hands with clean, running water and apply soap.

2. Rub your hands together to make a lather, and scrub them well. Be sure to scrub the backs of your hands, between your fingers, and under your nails.

3. Continue rubbing your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.

4. Rinse your hands well under running water.

5. Dry your hands using a clean towel, or air dry them. If soap and running water are not available, use hand sanitizer.

Centers for Disease Control and PreventionThe Healthy Workplace Project

The Secret to Staying WellEnjoy the Goodness Enjoy the Goodness of Grapefruitof Grapefruit

Read More Inside!Read More Inside!• • Don’t Cry for OnionsDon’t Cry for Onions• • One Soda a Day One Soda a Day • • Walk to WellnessWalk to Wellness• • Brain FoodBrain Food

When was the last time you had a glass of grapefruit juice or a slice of the sweet and sour fruit? If it’s been a while, now is a good time to give it a try. Grapefruit contains zero fat, sodium, cholesterol, and no added sugar. It also delivers a tasty punch of health benefits.

During a study researchers placed obese adults on a healthy diet. Before each meal, one group ate half a grapefruit or drank a glass of grapefruit juice. At the end of the 14-week study, the grapefruit group lost about 15 pounds per person. A control group followed the same diet, but drank water before each meal. The water group also lost an average of 15 pounds per person. The grapefruit group also had better cholesterol levels, appetite control, and overall nutrition.

The goodness of grapefruit is found in its rich source of vitamins and nutrients. Vitamin C in grapefruit helps prevent cancer and heart disease. It’s also a good source of vitamin A that strengthens your immune system and keeps your eyes healthy. Grapefruit contains potassium that helps lower your risk for high blood pressure and stroke. Also, fiber in grapefruit helps with digestion, aids in weight loss, and controls blood sugar levels. Eat a grapefruit for breakfast or use it to make a fruit smoothie. Add grapefruit to salad. Try broiled grapefruit for dessert. However you enjoy it, grapefruit tastes great, and it’s healthy.

Nutrition & MetabolismU.S. Department of AgricultureFlorida Department of Citrus

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Wellness NewsletterWellness Newsletter

• • Leafy PunchLeafy Punch• • Lower PressureLower Pressure• • Text SafetyText Safety

Did youKnow?

Even One Soda a DayRaises Diabetes Risk

Walk the Path to Wellness with a Pedometer

Pop open a can or twist the cap on a soft drink. The fizzy sound can trigger a gulping reflex for some people. The average American drinks 44 gallons of soda a year. That’s the same as drinking about 470 cans of soda and tossing back 41 pounds of sugar. It’s one reason why health experts believe one in three people could have type 2 diabetes by 2050. Just one can of soda a day may increase the risk for this disease that can lead to poor circulation, kidney problems, blindness, and early death.

Researchers recently studied soda consumption habits of more than 28,000 people. They found drinking one can of sugar-sweetened soda a day raised the risk for type 2 diabetes by 22 percent. There was no significant increase in diabetes risk for those who only drank pure or diluted fruit juice.

Although don’t bank on switching to diet soda as the answer. A separate study followed 66,118 people for 14 years also found a link between type 2 diabetesand diet soda. Maybe it’s time to rethink

your drink. Drink more water, add a lemon or lime for flavor. Or replace soda with 100-percent fruit juice. Anything you can do to reduce your risk of developing diabetes is worth the effort.

American Journal of Clinical NutritionJournal of DiabetologiaCenters for Disease Controland Prevention

Did youKnow?

When you take one step, you are using up to 200 muscles.

Cartoonist Elzie Segar created a comic strip about a sea-hardy sailor almost a century ago and he never imagined it would encourage people to eat healthy foods. That is exactly what happened. Every time the spinach-loving character named Popeye gobbled some leafy greens, he received a boost of super-human strength. The more bad guys he battled, the more readers ate spinach.

Segar was right. Spinach really does pack a powerful punch. It may not be super-human, but it is a rich source of vitamins and nutrients. Spinach contains high levels of vitamin K, vitamin A, and folate. Vitamin K helps your blood clot normally. It also strengthens your bones and protects your arteries. Vitamin A supports healthy skin, teeth, your immune system, and eyesight. Folate supports growth and development and may prevent some types of cancer.

That’s not all. A recent study suggests that nitrates found in spinach can actually make you stronger. In the study, researchers measured the oxygen intake of people using exercise bikes. One group then added a serving of spinach a day to their regular meals. When this group rode the exercise bikes again, researchers found the nitrates in spinach helped reduce the amount of oxygen riders needed to perform the exercise. Nitrates found in leafy green vegetables like spinach help expand blood vessels, lower blood pressure, and improve circulation.

It’s easy to add spinach to your diet. Try a spinach salad mixed with dried cranberries, walnuts, red onions, and vinaigrette dressing. Enjoy the leafy greens in soups or dips, or even freshon a sandwich.

Journal of Cell MetabolismNational Institutes of Health

Dozens of infomercial hosts want you tobelieve that their pills, powders, or programswill transform your life. Many promise to help you get fit and lose weight. Improving your health shouldn’t require a payment plan. You can shed extra pounds and improve your fitness level by just taking a few more steps each day. All right, maybe more than afew, but you get the idea.

In a recent study, people measured the number of steps they took per day with a pedometer. At the end of each day they logged their steps. By the end of the 18-week study, participants averaged a 27-percent increase in physical activity. They werewalking about one mile more per day compared to when they started. They also lost weight, lowered their blood pressure, and reduced their risk for heart attack and stroke.

Sedentary people average 1,000 to 3,000 steps per day. That’s walking to the car, the refrigerator, and the couch. You need more exercise than that (30 to 60 minutes a day) to manage your weight and improve your fitness level. Use a pedometer to track your steps and set a goal to increase your steps per day. Then get moving. Use the stairs instead of the elevator. Take a walk break. Be sure to keep a log of your progress to see your success and stay motivated. Aim for 7,000 to 8,000 steps daily for good health, 10,000 steps for excellent health. With a few more steps per day, you will be on your way to better health. Track your steps with a free pedometer app: such as www.accupedo.com.

Journal of the American Medical AssociationHarvard School of Public Health

Leafy Greens Deliver Powerful

Punch

The average human walking speed is 3.1 mph.

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Walk the Path to Wellness with a Pedometer

Cut open the perfect onion, and the sulfuric compounds will bring tears to your eyes. A few tears are worth thetrouble to tap the vegetable’s savory taste.

“It’s hard to imagine civilization without onions,” the late celebrity chef Julia Child once said. That’s because onions are a rich source of flavor used in a wide range of recipes and nearly every ethnic cuisine.They’re a required ingredient in salsa, soups, and sauces. They’re also commonly found on sandwiches and salads.

Onions add a lot of flavor to the foodswe enjoy. They’re healthy too. Onions are low in calories. They contain no sodium, fat or cholesterol. They’re a good source of vitamin C, fiber and other nutrients. Studies show that flavonoids, found in the outer layers of an onion, may help reduce your risk for heart disease, bowel problems, and certain types of cancer.

Whether ordering out or cookingat home, use onions generously toflavor and season your favorite dishes.Skip the deep-fried onion rings and othercooked-in-fat onion creations. Fresh onions –chopped, minced, thinly sliced,

or cooked – are healthy for you and taste great.Julia Child was right. It would be hard for most of us to imagine life without onions. After all, the average American eats about 20 pounds of onions a year.

Journal of Agricultural and Food ScienceNational Onion Association

An estimated 25 percent of adults in the United States have high blood pressure. This condition increases the risk for heart disease, stroke, and other serious health problems. Heart disease claims the lives of 17.3 million people in the world every year.

If your blood pressure is higher than 120/80, you should take action. If it is 140/90 or higher, your doctor may recommend medication and weight loss. One effective way to lower your blood pressure is low-intensity exercise. Just taking a short walk a few times a weekcould make a difference.

In a recent study, researchers found as little as 20 minutes of low-intensity exercise three to five times a week helpedlower blood pressure. The results started to show up almost immediately. You can lower your blood pressure by doing low-

intensity exercise most days of the week with activities such as:

• Light walking• Stretching or beginner’s yoga• Gardening• Vacuuming• Mopping• Washing the car

Exercise is an effective way to lower your blood pressure. It’s also a good way to prevent high blood pressure, before it becomes a problem. It doesn’t take a lot of work. When you make the effort to move a little more, your heart will be healthier. Just remember to be active dailywhen possible.

Journal of Sports Medicine.National Institutes of Health.

If your diet does not include the rightvitamins and nutrients, your brainhealth might be at risk.

Your brain needs omega-3 fatty acids for its best health. Omega-3s are found in flax meal, canola oil, pumpkin seeds, walnuts, tofu, soyproducts, and fish. Studies show low levels of omega-3s may be linked to memory problems and Alzheimer’s disease.

In one study, researchers looked at the healthy brains of 1,575 people. Each person performed a memorytest. They also provided a blood sample to measure levels of omega-3s. Those with higher levels scored better on memory tests. Another study found that fish-eaters had healthier brains and were less likely to develop Alzheimer’s.

If you want to keep your brain healthy, eat foods with omega-3 fattyacids. The Institutes of Medicinerecommends adults get about 1-1.6grams of omega-3 fatty acids per day. A 1-ounce handful of walnuts contains 2.6 grams of omega-3 fattyacids. A tablespoon of groundflax meal contains 1.8 grams ofomega-3 fatty acids. Plant-based sources for omega-3 fatty acids include nuts, seeds, and soy products. Fish is also a good sourcefor omega-3s. If you are a vegetarian,you can take an omega-3 supplementto make sure you get enough DHA and EPA (two types of omega-3).

Keeping your mind healthy is notthe only benefit. Omega-3 fatty acidsalso reduce the risk for heart disease,cancer, and arthritis.

American Academy of NeurologyRadiological Society of North AmericaAmerican Heart Association Institutes of Medicine

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Brain Food Boosts Mind

Power

Don’t Cry! Onions are Healthy for You

Low-Intensity Exercise Lowers Blood Pressure

Try theseonion recipes

www.onions-usa.org/recipes

Earlham College Athletics & Wellness Center

As the health and well-being of our patrons is of the upmost importance, the Athletics & Wellness Center will be closed

beginning Monday, March 16, 2020 through Sunday, May 3, 2020. During this time, the facility will be closed, not accessible and all programming will be cancelled. Pending the status of COVID-19, the facility will re-open

with reduced hours and services, such as group fitness, based on staff and

instructor availability. All membership will be extended for the length of the closure. Remaining swim lessons and

personal training sessions will be rescheduled upon re-opening.

Pennsylvania resident Cathy Cruz Marrero was walking through a local mall and texting on her smartphone.She was so focused on the phone thatshe didn’t see what was coming. She walked right into a fountain and fell headfirst into the water.

Most states now have laws that prohibit texting while driving. It makes sense. Research shows you’re 23 times more likely to get in an accident while texting than keeping your thumbs wrapped around the steering wheel. The problem doesn’t stop there. “Texting while walking is dangerous too,” says Marrero. “I could have been walking into a bus, a car, a ditch, anything. Texting and walking, take it from me, is dangerous. It really is.”

Almost one in three pedestrians aredistracted by a mobile device whilecrossing busy roads, according to arecent study. Researchers tracked more

than 1,000 pedestrians crossing busy streets. They found that people who were texting while walking took longerto cross the street, and were more likelyto ignore traffic signals, jaywalk, or failto look both ways before crossing. More than 1,150 people a year are hospitalized for injuries caused by texting while walking, according to the Consumer Product Safety Commission. Doctors have treated texters for facial fractures, eye injuries, blunt head trauma, nasal fractures, sprained ankles, and foot injuries.

Texting while walking may seem harmless enough. although if you’re staring down at your phone with your thumbs moving rapidly across the keypad, you’re not paying attention to what’s in front of you. It could be a water fountain or worse.

British Medical JournalConsumer Product Safety Commission

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