Health Wellness - 365 Days a Year
The ECU Wellness Site is available as your one stop resource for relevant health
information throughout the year. In an effort to help you achieve lifetime health
benefits for you and your loved ones, you will find all aspects of information to
help you reach and maintain your health and wellness goals.
Campus and Community Wellness Events
Please e-mail all health-related announcements, health/wellness events, posters or health/wellness information to firstname.lastname@example.org
to be added under Campus and Community Wellness Events
Become a Healthier You! All ECU employees are encouraged to improve their health by losing weight through the Eat Smart, Move More, Weigh Less initiative.
Anti-Aging Diet Helps Keep Your Heart and Brain Healthy Eating foods that promote a healthy cardiovascular system may help slow the negative effects of aging. Eat plenty of fruits, vegetables and whole-grain foods, lean proteins (meat, poultry, fish) and beans, nuts and seeds. Limit fats and oils, especially saturated and trans fats. Minimize sweets and soft drinks, and avoid processed and packaged foods whenever possible - Mind, Mood and Memory
Preserve Your Kidney Function As You Age As many as 39 percent of adults age 60 and older have chronic kidney disease (CKD), a condition in which the kidneys are not properly clearing toxins and wastes from the blood, and many people with CKD are asymptomatic. See your doctor if you experience an increase in urine output or your urine is foamy. To protect your kidneys, strive for normal blood sugar and blood pressure numbers and avoid nonsteroidal anti-inflammatory drugs, such as ibuprofen, naproxen and aspirin, unless your doctor recommends them - Mount Sinai Medical Center - Focus on Healthy Aging
"Men are twice as likely as women to suffer a heart attack and nearly three times as likely to die of heart disease within five years of an angina diagnosis. For this reason it's vital to consult your doctor about any chest pain and/or discomfort" - Cleveland Clinic - Men's Health Advisor
Acupuncture May Offer Relief from Eczema Research has determined that acupuncture may bring relief to people with atopic eczema, the most common form of this skin disorder that causes inflammation and dry, red, itchy patches on the skin. Acupuncture was effective in relieving itching and also helped prevent flare-ups of eczema. Acupuncture also activates the parts of the brain involved in reducing the perception of pain - UCLA's David Geffen School of Medicine - Healthy Years
Moderate Drinking is Key to Alcohol's Benefits. While moderate alcohol intake may be good for cardiovascular health, for many older men excessive drinking is a part of their lives and a threat to their health. While binge drinking may not result in liver damage that results from long-term alcohol abuse, it puts older adults at risk of falls, and potentially dangerous drug-alcohol interactions if they take medications. Keep your alcohol consumption at safe levels - currently regarded as no more than one alcoholic beverage a day - Duke Medicine - Health News
Socializing Can Preserve Physical Function A decline in motor function is a familiar consequence of aging, typically manifesting as a reduction in bulk, muscle strength, speed and dexterity that potentially can progress to more severe impairment and disability. In a study of 906 people, average age 79, participants' motor skills (for example, their grip and pinch strength, and their ability to stand on one leg) were evaluated and compared to the level of physical and social activity they engaged in. The results showed that a lower frequency of participation in social activity was linked to a faster rate of decline in motor function. Bottom line: Increasing your social engagements could put off the onset of poor health that results from such a decline - Mount Sinai School of Medicine - focus on Health Aging
Avoiding Cancer - Click here to view link" A diet high in vegetables, fruit, soy products and fish can help suppress the systemic inflammation that has been linked to cancer." - Environmental Nutrition
My Life Check
"Researchers found that not only continuing, but beginning physical activity as late as age 78 was associated with better survival." - Duke Medicine Health News
"According to a survey conducted by the National Eye Health Education Program, less than 11 percent of respondents understood that there are no early warning signs for eye problems such as glaucoma and cataracts. This means it's vital to schedule an eye exam every one to two years once you're over 65." -UCLA's David Geffen School of Medicine- Healthy Years
Polyunsaturated Fats Protect Your Vision
Polyunsaturated omega-3 fatty acids (PFAs) found in fatty fish such as salmon and sardines, along with monounsaturated fats (MUFA), are the "good" fats that confer positive health benefits. Getting enough PUFAs in your diet is especially important for your vision. Research shows that people who consumed the most PUFAs were 30 percent less likely than people who consumed the fewest PUFAs to develop "dry" age-related macular degeneration (AMD) or "wet" AMD, two conditions that can cause visual impairment and lead to vision loss. - Weill Cornell Medical College - Food & Fitness Advisor
Blood Pressure Medications May Slow Diabetic Retinopathy
In a five-year study, researchers found that medications aimed at treating the body's reninangiotensin system - the hormone system that helps maintain blood pressure and fluid levels - may have significant effects on slowing the progression of diabetic retinopathy in patients with type 1 diabetes. Diagnosing diabetic retinopathy early is important so treatment can begin before too much damage has occurred, and because it could alert you and your doctor to the immediate risk of other problems. - Weill Cornell Medical College - Women's Health Advisor
Drugs Not the Only Option for Treating Osteoporosis
Most patients with osteoporosis are treated with bisphosphonates, medications that slow down the natural process of bone turnover by inhibiting the action of cells that break down bone. But there are other steps you can take to increase bone health, including getting your daily recommended amounts of calcium and vitamin D - 1,200 milligrams and 800-1,000 international units, respectively - engaging in regular weight-bearing exercises, such as walking and strength training, avoiding smoking and excessive alcohol consumption, and having a bone mineral density scan. - Weill Cornell Medical College - Women's Health Advisor
Vitamin D Plus Calcium is the Secret
It's the combination of vitamin D and calcium that confers protection against fractures, rather than each supplement alone. Researchers in Denmark analyzed data from seven studies that involved 68,517 people, average age 70, and found that vitamin D alone doesn't prevent fractures. However, calcium and vitamin D taken together reduces the risk of hip and total fractures and possibly vertebral fractures. The National Osteoporosis Foundation recommends a daily vitamin D intake of 800 to 1,000 IU per day for adults over age 50. The upper limit considered safe for use is 2,000 IU per day - Weill Cornell Medical College - Food & Fitness Advisor
Tips for You and Your Family’s Health
Encourage your children to eat more fruits and vegetables by setting an example! Have carrots and celery or cut-up fruit readily available for the family to snack on.
A low-calorie snack
Half a large pepper offers you a full day’s worth of vitamin C. Munch on a pepper, just as you would on an apple, for a delicious, low-calorie snack.
Cherries for your health
Cherries are a great choice, whether fresh or dried.They are rich in fiber and vitamin C, and are associated with heart health and reducing the risk of cancer. Cherries also are rich in melatonin, which may help with sleep!
Fresh or frozen
Frozen fruits and vegetables are just as nutritious as fresh. Toss carrots, broccoli, or corn into canned soup, or make a fruit smoothie for a quick, delicious breakfast.
Fiber for digestive health
Eating a variety of fruits and vegetables gives you fiber that keeps your digestive tract healthy and helps protect against diseases such as diverticulosis.
The benefits of blue and purple
All fruits and vegetables from the blue and purple color family contain flavonoids, the most powerful phytochemicals found in nature. Phytochemicals decrease one’s risk of cancer, osteoporosis, cardiovascular disease, and much more!
Excess calories are fattening, carbohydrates are not.
‘Soft’ fat is better
Choose your fat wisely. Limit your intake of “hard” fat, such as lard and butter, and use more “soft” fat, such as olive oil and canola oil.
Fiber-rich breads, cereals, and pastas curb your hunger. They also help with weight management.
Brown rice, whole-wheat bread, and whole-wheat crackers contain more B vitamins, potassium, and fiber than processed white varieties.
When dining out, ask for whole-grain foods! Some Italian restaurants offer whole-wheat pasta or pizza crusts. Ask for brown rice at Asian restaurants.
Labels tell it all
A dark-colored bread does not mean it is a whole-wheat bread. Take a look at the ingredients. Look for the words “whole grain” first in the list.
Dark, colorful vegetables, such as broccoli, peppers, tomatoes, and carrots, are more nutrient dense than pale cucumbers, mushrooms, and celery.
Early to bed
Get some rest. Your body recovers and repairs while you are sleeping. Sleep also can affect your weight and mood.
A perfect start to the day
Start your day off right with oatmeal, an excellent source of whole grains. Spruce your oatmeal up with some cranberries, apples, and nuts!
Which cereal to choose
When choosing cereal, look for those that contain at least 3 grams (g) fiber/serving, no more than 6 g sugar/serving, and no trans fat.
Fish for omega-3s
Fish contain significant amounts of healthy omega-3 fatty acids that promote heart health. When purchasing fish, buy domestic, wild varieties and stay current on the latest news.
Food budget basics
You can eat a healthy diet without destroying your food budget by planning your weekly meals before you shop and sticking to your list. Buy nonperishable foods in bulk. Leave the kids at home, if possible. Never shop on an empty stomach.
Nutrient-dense whole foods are best
Supplements are incomplete substitutes for nutrient-dense, whole foods. Grown from the ground up, real food offers a full spectrum of vitamins, minerals, protein, and phytochemicals that work together in your body.
Pack your lunch the night before. This way you can easily “grab and go” in the morning and avoid eating fast-food or a highly processed, fattening meal in a box.
Vending machine alternatives
Stock your desk drawer with trail mix, whole-grain crackers, fruit cups, and reduced-sodium soups to satisfy your cravings and to keep you away from the vending machine.
If you cut 100 calories from your daily food intake, you could lose 10 lb/year. It is as simple as skipping the cheese on your burger, choosing carbonated fruit-flavored water instead of a regular soda, or substituting pork sausage with turkey sausage.
Probiotics, found in many yogurts, are likely to help improve gut health, but they are not a “cure” for digestive problems. Fluid consumption, total fiber intake, physical activity, and stress reduction also are important for a healthy digestive tract.
Wellness Calendar of Events
View all upcoming events at the following link: