So What If It’s Winter – Get Out and Play!

As winter descends with its shorter days, frigid temperatures, ice and snow, the harsher weather conditions shouldn’t be seen as a deterrent to going outdoors. If anything, the winter landscape is beautiful and inviting . . .  as long as you dress properly and take cold-weather precautions to keep you healthy and safe.

Preventing hypothermia is a major concern for those who work or recreate outdoors in the winter months. Hypothermia is caused by prolonged exposures to very cold temperatures. When exposed, your body begins to lose heat faster than it’s produced. Lengthy exposures will eventually use up your body’s stored energy, which leads to lower body temperature.

Body temperature that is too low affects the brain, making us unable to think clearly or move well. This makes hypothermia especially dangerous, because a person may not know that it’s happening and won’t be able to do anything about it.

While hypothermia is most likely at very cold temperatures, it can occur even at cool temperatures (above 40°F) if a person becomes chilled from rain, sweat, or submersion in cold water. Victims of hypothermia are often older adults with inadequate food, clothing, or heating; babies sleeping in cold bedrooms; people who remain outdoors for prolonged periods, such as the homeless, hikers, hunters, skiers and snowmobilers; and people who drink alcohol or use illicit drugs.

Warning signs of hypothermia include shivering and exhaustion; confusion and fumbling hands; memory loss; slurred speech; and drowsiness. If you notice any of these signs, take the person’s temperature. If it is below 95° F, the situation is an emergency—get medical attention immediately.

If medical care is not available, begin warming the person, as follows:

  • Get the victim into a warm room or shelter.
  • If the victim has on any wet clothing, remove it.
  • Warm the center of the body first, including his or her chest, neck, head and groin, using an electric blanket, if available. You can also use skin-to-skin contact under loose, dry layers of blankets, clothing, towels, or sheets.
  • Warm beverages can help increase body temperature, but do not give alcoholic beverages.
  • After body temperature has increased, keep the person dry and wrapped in a warm blanket, including the head and neck.
  • Get medical attention as soon as possible.

A person with severe hypothermia may be unconscious and may not seem to have a pulse or to be breathing. In this case, handle the victim gently, and get emergency assistance immediately. Even if the victim appears dead, CPR should be provided. CPR should continue while the victim is being warmed, until the victim responds, or medical aid becomes available. In some cases, hypothermia victims who appear to be dead can be successfully resuscitated.

Dress for the weather

No matter your choice of outdoor activity, take appropriate measures to protect yourself. That includes dressing for the weather, making sure you’re properly hydrated, wearing sunscreen, knowing your limitations, and always respecting Mother Nature.

Dressing in layers and wearing the right types of materials are critical for keeping yourself warm in the cold weather. But when planning your outdoor wardrobe, moisture management is also an important consideration. To keep the body warm during high-energy activities, clothing should transport moisture away from the skin to the outer surface of the fabric where it can evaporate.

Cotton is a poor choice for insulation, because it absorbs moisture and loses any insulating value when it gets wet. Instead, moisture-wicking synthetics, which move moisture away from the skin and stay light, are the best choice for active winter sports like skiing, snowboarding, hiking or climbing. Not only do synthetic fabrics wick moisture away from the skin, they dry quickly and help keep you warm in the process.

Your next layer should be a lightweight stretchy insulator, such as a breathable fleece sweater or vest. The final part of your cold-weather wear should be a lightweight and versatile shell jacket. Fabrics like three-layer Gore-Tex and Windstopper allow companies to create shells that are ultra lightweight while remaining waterproof, windproof, and breathable. For aerobic activities, a shell’s ventilating features are particularly important. Look for underarm zippers, venting pockets, and back flaps.

Always bring a hat and gloves, regardless of the weather or your activity level. Proper foot protection is critical, as well — you should be wearing insulated and water-proof shoes or boots, and synthetic socks that won’t absorb sweat. As with the rest of your clothing, synthetic materials work best for protecting you against the extremes. Look for fleece hats made with Windstopper fabric, gloves and mittens layered with Gore-Tex and fleece, and socks made of synthetic, moisture-wicking materials.

Finally, bring an abundance of water or sports drinks when you recreate outdoors, and try to avoid caffeine or alcohol — both actually dry you out, instead of hydrating, and alcohol lowers your body temperature. Also, make sure you have a cell phone, that somebody knows where you are, and when you’ll be returning. And remember to wear sunscreen — the sun’s ultraviolet rays remain potent, even in the winter, and hydrating your skin with a UV-protective moisturizer will help protect you from wind and other elements.

Getting outdoors in the winter months should be part of your healthy-living planning. Exercising or working outdoors, or simply enjoying the winter beauty will help keep you well, emotionally and physically.


Be sure to check out the CBIA Healthy Connections wellness program at your company’s next renewal. It’s free as part of your participation in CBIA Health Connections!

Reducing Year-end Burnout

The end of each year, as well as the accompanying holidays, bring a multitude of gifts. While the holidays represent joy, gratitude and happiness for many people, they also are punctuated by a wide spectrum of emotional reactions including nostalgia, guilt, loneliness and, for many, sadness. These can become overwhelming and lead to depression, anxiety or illness.

The culmination of our business and calendar years increases pressure on us as we rush around trying to multitask, wrap up projects and budgets, deal with personal and family needs and prepare ourselves for the coming year. If money challenges are wearing on us, this time of year exacerbates financial woes, adding to stress and guilt. And if we’re alone, or missing people in our lives who have passed, moved away or otherwise departed, those feelings can come home to roost as the holidays rapidly approach.

It’s also a time of overindulgence, especially when it comes to eating and drinking. These activities, as wonderful as they are in moderation, may contribute to an unhealthy sense of self, which typically results in more unhealthy practices. Statistics for how much weight Americans tend to gain during this end-of-the-year smorgasbord vary from one pound to 10, but it’s undoubtedly a tough time for anyone trying to eat healthfully.

But it’s more than just overeating; exercise substantially reduces, as well. According to the National Center for Health Statistics, most Americans (approximately 60 percent) do not engage in vigorous, leisure-time physical activity. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for even more inactivity.

What we need is our own way to help reduce stress and disorganization, improve our focus, and slow down enough – in a short, manageable period – to regain our emotional and physical footing without losing traction or productivity. Some people hit the gym, run or take a walk; others go out to eat, read, nap, pray or call a friend. Many also find that the pursuit of mindfulness – the ability to slow ourselves down, focus and truly be present in the moment – can be enhanced through meditation or other relaxation activities.

Taking charge

Many factors combine to increase the urge to overeat or feel stressed during this season. Holiday feasting, as well as stress, exhaustion and wintry weather can dampen the best of workout intentions. To make this holiday season a healthier one, it’s important to be conscious of what we’re eating, and to manage our stress and emotions.

  • Practice awareness.  It’s important to be conscious of what we eat and how much. Allow yourself some special treats at the holidays but consider moderate servings. When there’s a lot of food available, try an appetizer-sized helping of each dish instead of a full serving. Don’t deprive yourself, but be aware of content and calories. When possible, avoid foods rich in fats, salt, sugar, and preservatives. Remember, we don’t have to indulge every minute. We can allow some treats for those special days, and then get back into our healthy routines the next day.
  • Manage stress and emotions.  For some people it’s an abundance of friends and family coming out of the woodwork that has them down. In contrast, you may be alone, not have your family or friends nearby, and feel isolated. The holidays are very nostalgic, but for every good memory there also may be memories of family members and friends now deceased or living far away, and traditions no longer possible. Spending time with difficult family members, grieving the loss of a loved one, feeling pressure to give gifts when finances are tight, and loneliness can leave people feeling sad, angry, or even depressed. And these feelings are aggravated by the shorter, colder days and reduced sunlight.
  • Outreach and consistency are good. It’s always beneficial to try and continue our normal routines to help feel like we’re still in control. We can consciously try to not over-eat and make time for exercise and rest. Additionally, personal outreach, especially socializing and connecting with old friends and associates, is important for our emotional health. We humans are social creatures, and while digital outreach is valuable and sometimes our easiest option, the Internet tends to act as a buffer between us and real intimacy.
  • Dealing with the holiday blues. Though depression as the holidays near is common, there is a difference between the holiday blues, which are often temporary and go away once the season ends, and more serious conditions. Seasonal Affective Disorder (SAD) is a psychological state that literally changes your biology and can cause or add to depression. Depressed individuals tend to feel helpless and hopeless about changing their situation. If the holiday blues seem to linger or become more intense, seek help from a mental health professional.
  • Do your personal planning. This is the perfect time to assess what you did or didn’t accomplish in your personal health and wellness efforts, and to plan action for the coming year. Set simple goals, and commit to action. That choice is yours, and can involve joining a gym or fitness center, changing your eating habits, participating in organized athletic events, swimming, learning to meditate, reading more, or getting involved through volunteering or charity work. Telling a friend about your goals or enlisting someone to be a partner increases your chance of success, and is more fun.

This season certainly isn’t a time to be punishing yourself. No matter if you forget to follow the above advice, your healthy habits slip a little, or you do end up eating that extra pumpkin pie, cookies or cheesecake – this is a time to recognize how far you’ve come this year, to celebrate what you’ve achieved and to show your body and yourself the love and respect you deserve.


Be sure to check out the CBIA Healthy Connections wellness program at your company’s next renewal. It’s free as part of your participation in CBIA Health Connections!

Wrap Up the Year With the Gift of Wellness

As the year winds down, it’s the perfect time to reflect on your 2017 health and wellness efforts, and to contemplate how you can do more in 2018. One of the best gifts employers can give themselves and their employees are gifts that “keep on giving,” such as improved long-term employee health, tools for reducing stress, and activities that will enhance teamwork, productivity and morale.

Helping employees meet individual or team goals through successful planning and execution, a sense of accomplishment, providing service, and feeling valued are indisputable contributors to success, retention, and service excellence. Additionally, generosity, giving, and awareness create a sense of increased goodwill and can increase the bond between employer and employee, and among staff.

By supporting employees’ interests in local or national organizations through donations, fund- raising activities and in-kind services, you help your staff achieve that valuable sense of accomplishment and caring that comes from generosity and giving to others.

Additionally, every month brings a variety of wellness, disease awareness and health-related special events, activities and recognition. These represent some of the proverbial “low-hanging fruit” for promoting, encouraging and rewarding employee workforce participation. And if you time your internal outreach to the wide variety of wellness material available online, through your healthcare insurance provider and from CBIA, you’ll find the resources and educational information robust and easily available.

Here are some simple ideas you can consider for a healthier new year:

  • Health and wellness planning:Host a planning session — led by employees or by an outside expert – where participants can talk about their personal health and wellness goals, and discuss possible group support, in-house challenges and activities.
  • Nutritional guidance: Ask a professional nutritionist or dietitian to meet with staff at a group lunch, or in one-on-one or small group meetings to talk about healthy eating, smart dieting and nutritional awareness.
  • Gym memberships:If you don’t already, consider offering an allowance to employees to use for purchasing a gym, yoga or fitness center membership, or consider bringing a fitness trainer or yoga instructor onsite.
  • Offer incentives:Some organizations incentivize employees by rewarding them for healthy activities such as setting and achieving personal wellness goals, or by completing wellness workshops and classes. Many companies also allow employees to take work time to visit their primary care physician for their annual physicals.
  • Community outreach: Building up morale in the company is a commonly overlooked wellness initiative, but the results are always positive. Lead this initiative by getting a team together for a charity event or race, volunteer, “adopt” a family or charity for the holidays, raise money as a team for gifts, match team and individual efforts, and encourage employees to donate food, time and services.
  • Stress relief: Studies show that a power nap or meditation increases alertness, memory and stamina. Some companies have designated an office or area where employees can reserve times during the day for relaxing, and forward-thinking organizations find ways to reward employees and help them “recharge” by allowing them much-needed “down time” that is customized to individual needs. Also consider inviting a yoga instructor or massage therapist to the workplace, and if possible, create a space for team instruction.
  • Teambuilding activities: Some companies sponsor art nights, onsite or at local art centers, where employees can paint, complete ceramics or pursue other artistic endeavors as a team. Charitable walks and runs, fitness competitions or bicycle rides, bowling or volleyball are other good team activities, as are skating, skiing and other outdoor recreational challenges that can be turned into team fun. Many companies also sponsor facilitated off-site retreats focused on team building, communication, planning and interpersonal development.
  • Smoking-cessation:A variety of free or inexpensive smoking cessation programs are available locally through the American Lung Association, hospitals and other sources.

Whatever you choose, remember that sometimes the best gifts can’t be wrapped!  Have a happy and healthy holiday season and year to come.


If you’re not enjoying the benefits of a wellness program at your company, join CBIA Healthy Connections at your company’s next renewal. It’s free as part of your participation in CBIA Health Connections!

Keeping It Clean

We are already neck deep in holiday eating, and the extended forecast calls for seasonal gluttony, gluttony and more gluttony. While eating in moderation is advised, we might as well enjoy ourselves, and start thinking about how we’re going to shed a few pounds, exercise more or generally focus on maintaining or improving our personal health in 2018.

One process that gets a lot of attention is detoxification, or using a “cleansing diet” to rid ourselves of unwelcome compounds. Detoxification is performed naturally, 24/7, utilizing important nutrients from our diet. Our bodies transform molecules, or toxins, that need to be removed from the body. They fall into two main categories: toxins made in the body as byproducts of regular metabolism (endotoxins), and those that come from outside the body and are introduced to the system by eating, drinking, breathing or those absorbed through the skin (exotoxins).

Endotoxins include compounds such as lactic acid, urea and waste products from microbes in the gut. Exotoxins include environmental toxins and pollutants, pesticides, mercury in seafood, lead from car exhaust and air pollution, chemicals in tobacco smoke, dioxin in feminine care products, phthalates from plastic and parabens from lotions and cosmetics.

Detoxification also is the process by which medications are metabolized, then excreted. Because toxins are potentially dangerous to human health, they need to be transformed and excreted from the body through urine, feces, respiration or sweat. Our ability to detoxify varies and is influenced by environment, diet, lifestyle, health status and genetic factors.

But, like many other bodily systems, too much “in” and not enough “out” can throw off our gastrointestinal balance, exceeding the body’s ability to excrete toxins. When this occurs, the toxins may be stored in fat cells, soft tissue and bone, negatively affecting health.

How to detoxify

Detoxification protocol recommends removing processed foods and foods to which some people are sensitive, such as dairy, gluten, eggs, peanuts and red meat. Instead, we should try and eat organically grown vegetables, fruit, whole nonglutenous grains, nuts, seeds and lean protein.

Fasting, which seems a normal reactive response, may actually suppress detoxification pathways in the body. Many health practitioners advise against this practice. Detoxification programs can vary widely and may pose a risk for some people (such as people with multiple maladies, those who take multiple medications and pregnant or breast-feeding women). Whatever you choose to do, it is important to work with a credentialed health professional for guidance and support.

Simple, ongoing detoxification doesn’t require a rigorous plan; doing some or all of the following can support healthy detoxification:

  • Maintain adequate hydration by consuming plenty of clean water.
  • Eat five to nine servings of fruit and vegetables per day.
  • Consume a significant amount of fiber each day from vegetables, nuts, seeds and whole grains.
  • Eat cruciferous vegetables, berries, artichokes, garlic, onions, leeks, turmeric and milk thistle, and drink green tea. These foods support detoxification.
  • Consume adequate protein, which is critical to maintaining optimum levels of glutathione, the body’s master detoxification enzyme.
  • Consider taking a multivitamin/multimineral to fill any gaps in a healthy diet, since certain vitamins and minerals enable the body’s detoxification processes to function.
  • Eat naturally fermented foods such as kefir, yogurt, kimchi and sauerkraut, eat yogurt with active enzymes, or take a high-quality probiotic to help the body manage toxins from microbes that live in the gut.
  • N-acetylcysteine (NAC), a precursor to glutathione, often is recommended to support the body’s natural detoxification activity.
  • Maintain bowel regularity.

Beware of juicing and cleansing products

Many popular “juice cleansing” or all-liquid diets are available in stores, or touted online, but they aren’t necessarily healthy or safe, or the best path to true wellness.

Juice cleanses often require expensive, prepackaged bottles of pulverized produce blends, or they can be homemade in a juicer or blender. Trendy beverages might contain kale, spinach, green apple, cucumber, celery and lettuce, or a red concoction made with apple, carrot, beets, lemon and ginger. While popular (and containing healthy foods), there’s no scientific research that proves these cleansing diets provide short- or long-term benefits, nor are they a healthy or safe approach to weight loss.

One of the most well-known detox diets instructs people to drink lemon juice and water spiked with maple syrup and cayenne pepper — supposedly this helps the body remove toxins and aid in speedy weight loss. Physicians worry that any 10-day liquid diet, regardless of the combination of liquids you imbibe, could pose serious health risks, especially for people who use it for longer periods of time.

During the first few days of a juice cleanse, a person initially burns their glycogen stores for energy. Using glycogen (the stored form of glucose) pulls a lot of water out of the body, which causes weight loss. But the loss of water weight comes at the expense of a loss of muscle, which is a steep price to pay. Weight loss is not always about the numbers on a scale, it’s also about the ratio of body fat compared to lean muscle mass.

A cleansing diet is low in dietary protein and calories. Having more lean muscle and less body fat means burning more calories and boosting metabolism, in the long run. Additionally, a cleanse could also lead to side effects such as a lack of energy, headaches and shakiness due to low blood sugar. Over time, it may lead to constipation from a lack of fiber, as well as irritability. Physicians also caution against any diet that uses natural or synthetic laxatives.

Once we come off a cleansing diet and return to solid foods, it’s easy – and very common — to regain the weight we’ve just lost.  Some people may experience a psychological lift from a cleanse, such as feeling ready or motivated to adopt healthier eating habits, but it doesn’t replace smart, common-sense nutritional practices and healthy lifestyle changes. That includes setting simple goals, taking the time to determine how we’ll achieve them, and figuring out how to measure our success.


 

Be sure to check out the CBIA Healthy Connections wellness program at your company’s next renewal. It’s free as part of your participation in CBIA Health Connections!