Guest Post: August is National Immunizations Awareness Month by Meredith Molge

Starting August 1^st is the recognition of National Immunization Awareness Month (NIAM). Now I know what you may be thinking. What kind of immunizations do we need to be aware of? According to the Centers for Disease Control (CDC), NIAM, “provides an opportunity to highlight the value of immunization across the lifespan” (2015). As health educators and professionals it is important for us to recognize the different vaccinations that are out there as well as what populations may need vaccinations the most. We need to be able to talk to our patients or community members about the different vaccinations available while still being respectful and mindful of the person’s beliefs, religion, and cultural traditions. Our job as health educators and professionals is to make sure our patients and community members have every necessary tool and piece of information they need to make the best decision for their health. So let’s highlight some of the major resources that we can use for our own education as well as resources we can provide to help educate others.

 

According to the CDC, each week of NIAM will be designated to a certain population. Pre-teens and teens will be discussed during the week of the 2^nd through the 8^th, pregnant women the 9^th through the 15^th, adults the 16^th through the 22^nd, and infants and children the 23^rd through the 29^th (2015). The materials for NIAM has been organized by the National Public Health Information Coalition (NPHIC), and includes education toolkits, social media pages, videos in English and Spanish, as well as links to state and local health department to find more specific information for the area in which you live in (CDC, 2015). One of the first useful links provided when you type in http://www.cdc.gov/vaccines/events/niam.html to your Internet browser is on the left hand side of the screen listed as education and training.

Within this link you are provided with a surplus of resources. You have a link to continuing education courses that include webcasts and self-studies, net-conferences, and even a link where you can request a speaker to come to your state or region (CDC, 2015). One of the most useful parts for patients and the community is the patient education resources section. There is a total of seven links at the bottom of the page that lead you to handouts you can print out and give to patients or that build your own informational sheet on. One of the links titled “by vaccine- materials for patients” takes you to a page that has a list of vaccines and immunizations that separates the material into a “for parents” section and a “for providers” section (CDC, 2015).  This is an important link because there are so many vaccines out there and it can often get confusing for parents, young adults, the elderly, pregnant women, and even providers for what vaccines are needed at different stages in a person's life. Each vaccine is broken down into different sections including clinical, vaccine recommendations, references and resources, provider education, and materials for patients (CDC, 2015). This way we get clear and concise information regarding the vaccine so that we can explain or distribute the information to the community and our patients.

So mark your calendars everyone. August 1^st starts a very important month filled with self-education and patient education. We are here to help provide information to those that need it the most. Transcribing health information into understandable terms can help the community and patients to gain a better understanding of the need and importance for immunizations.

Thank you everyone for taking the time to read this information and I have provided the link below to the main page on the CDC site as well as the link to National Public Health Information Coalition page where you can find the different toolkits discussed in the beginning portion of this blog.

Center for Disease Control and Prevention Link

National Public Health Information Coalition Link

References:

Centers for Disease Control and Prevention. (2015). Recognizing National Immunization    Awareness Month. Retrieved on July 15th, 2015 from            http://www.cdc.gov/vaccines/events/niam.html.

National Public Health Information Coalition. (2015). Toolkits, Your Online Communication             Guides. Retrieved on July 15^th, 2015 from https://www.nphic.org/niam

By: Meredith Molge. 

Ms. Molge is a graduate student at Texas Woman’s University. She enjoys her job as an Exercise Technician and EKG Technician where she can apply the knowledge she learns at Texas Woman’s University and make a difference in other people’s lives. When Meredith isn’t working she enjoys running and spending time with her family. 

Guest Post: UV Safety by James Banks

How many times have you been casually driving about on a summer's day and spied a billboard depicting a smiling sun and thought, "That there sun is up to no good." If your answer is, "Always, James!", then your head is in the right place! Don't get me wrong. I'm not saying that the sun isn't smiling at you. It is! I'm just saying that its pearly whites and big happy eyes are emitting unseen dangers upon your helpless human surfacing! What unseen emissions am I speaking of? UV rays!! Eek!

UV, or ultraviolet, rays are a form of radiation that comes from sunlight (American Cancer Society [ACS], 2015a). There are three different types of UV rays. They're all conveniently named which can help us more easily remember them. UVA, UVB and UVC are the three types and of the three there are only two that we need worry about. UVC, as it turns out, doesn’t make its way through our atmosphere (a literal UVC force field) and therefore does not act as a potential danger to our moisturized hides. UVA and UVB, though, do make their way through our atmosphere and are causes of concern when it comes to exposing ourselves to them (ACS, 2015a)! 

UVA rays are known to advance the aging process of skin cells and can damage the DNA within. Long-term effects of excessive UVA ray exposure typically present as wrinkles to the skin but it's important to note that damaged DNA can increase the risk of developing cancer (ACS, 2015b). Beware! That tanning bed you visit is actually making a UVA ray sponge out of you! Unfortunately that analogy is somewhat misleading as you cannot simply squeeze those rays away and down some magical UVA ray drain.

UVB rays directly damage the DNA of skin cells. So while you're spared those dreadful wrinkles from the likes of UVA, you're not spared sunburns or the increased risk of skin cancer (ACS, 2015b). That's right, friend, UVB rays are the prime culprit and usual suspect when it comes to sunburns. So next time you snag a gnarly sunburn make sure that you correctly attribute blame in your daily diary entry.

Now that you know a lot more than your friends about UV rays, it's time that you learned even more about what you can do to protect yourself from too much exposure. Knowledge, as they say, is power! First, let's consider the more salient point. UV ray strength is dependent upon a lot of factors and being aware of those factors can help you appropriately gauge your approach to not soaking them all up (ACS, 2015a):

• The time of the day - In between the hours of 10 a.m. and 4 p.m. is when UV rays are the strongest. Midnight beach sessions, anyone?
• Season - spring and summer bring us stronger UV rays. This, of course, is because we expect more sunlight during those seasons.
• Altitude - This one is almost obvious. The closer you are to the sun the closer you are to the sun's rays. This is like standing next to a fire. The closer you are the hotter you become. See?
• Cloud cover - While it's not wise to assume that you're safe from UV because you cannot see the sun, it is enough of a point to make that cloud cover can lower exposure to UV rays. Truly, UV rays still get through. It's just a diminished amount.

Can more be done? Of course! Always remember to wear UV protective clothing (when it's responsible to do so) and seek the shade. Liberally apply lotions containing SPF (Sun Protection Factors) and apply them as directed to continue their helpful effects. Remember though, that SPF lotions don't protect against UVA rays, only UVB rays. This is why you still get a tan but don't get sunburn (see above). Also remember that the higher the SPF percentage the greater amount of UVB rays you're not absorbing (Wang, n.d.). So aim high!

Finally, and best of all, eat more dark chocolate! A recent-ish study found that eating chocolate with high flavanol components can offer greater photoprotection to your skin (Williams, Tamburic & Lally, 2009). A sweet point to end on indeed!

In conclusion, I want you to know that you don't truly have to be fearful of the sun. There are things that are terribly far more frightening (e.g. Venus fly-traps). You just have to be aware of the ways that too much sunlight can damage your skin and be mindful of what you can do to combat those sunlight slights. And now you're cognizant of both. Be safe, friends!


References

American Cancer Society. (2015a). What is ultraviolet (UV) radiation?. Retrieved from http://www.cancer.org/cancer/cancercauses/sunanduvexposure/skincancerpreventionandearlydetection/skin-cancer-prevention-and-early-detection-what-is-u-v-radiation

American Cancer Society. (2015b). What Is Cancer? Retrieved from http://www.cancer.org/cancer/cancerbasics/what-is-cancer

Wang, S. Q. (n.d.). ASK THE EXPERT: Does a higher-SPF (sun protection factor) sunscreen always protect your skin better? Retrieved from http://www.skincancer.org/skin-cancer-information/ask-the-experts/does-a-higher-spf-sunscreen-always-protect-your-skin-better

Williams, S., Tamburic, S., & Lally, C. (2009). Eating chocolate can significantly protect the skin from UV light. Journal of Cosmetic Dermatology, 8(3), 169-173. doi:10.1111/j.1473-2165.2009.00448.x



By: James Banks.

James Banks is a graduate student at Texas Woman's University. He enjoys his job as a servant of the public for the State of Texas. When James isn't working or studying he enjoys family time, exercising and journaling.  

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Guest Post - An Apple a Day Keeps the Doctor Away: The Importance of Fruits and Vegetables by Susan Karpiel

 

Why are fruits and vegetables important? 

The list of reasons why a diet high in fruits and vegetables is important is very long. To begin with, the fruit and vegetable food group provides an array of vitamins and minerals, all necessary for optimal health. In fact, I would suggest that although eating a variety of food groups is important for health, the fruit and vegetable group provides a plethora of goodness that other food groups cannot beat. This plethora of goodness includes not just the vitamins, minerals, and fiber our bodies need, but an extensive amount of phytochemicals and antioxidants. Phytochemicals are special properties that certain foods such as fruits, vegetables, beans, and whole grains have that provide some protection from illness and disease. Some of the ways that phytochemicals benefit us include: as antioxidants they help prevent the formation of free radicals which can cause toxins to build up in the body; they improve metabolism; reduce inflammation within the arteries; and slow the growth of cancer cells (Produce for Better Health (PBH), n.d.). In fact, some scientists have estimated that phytochemicals can lower the risk of cancer by up to 40% (Breast Cancer, 2013). Even though research has identified over 4,000 different phytochemicals, only 150 have been studied in-depth (PBH, n.d.). Much more research is needed to discover the full potential that phytochemicals provide and the foods that supply them. Other benefits of eating a diet high in fruits and vegetables include:

• Lower risk of obesity, type 2 diabetes, cardiovascular disease strokes, high blood pressure
• Promote eye health and prevent cataracts, night blindness, and macular degeneration 
• Lower risk of bone loss and kidney stones 
• Lower caloric intake 
• Fiber from fruits & vegetables can lower cholesterol, improve bowel function, lower constipation and diverticulitis 
• Increase the feeling of fullness with fewer calories 
• Improve skin health 
• Helps improve gum health 
• Protects against infections
  (USDA, n.d.; Harvard School of Public Health, n.d. ). 

Are some fruits and vegetables better for you than others? 

There are two types of vegetables: starchy and non-starchy. Whenever I ask people to name a non-starchy vegetable often the answer I receive is - peas and beans. Starchy vegetables include: peas, corn, potatoes, sweet potatoes, and acorn squash. These vegetables are nutritious and beneficial, but they also supply more carbohydrate, similar to pasta and beans. If you eat according to the My Plate method (USDA Choose My Plate.Gov), starchy vegetables go in the "starch" section of the plate. The non-starchy vegetables have fewer calories, are a good source of fiber, vitamins, and minerals such as: iron, potassium, Vitamins A and C, calcium, folate, and magnesium (Fruits & Veggies More Matters, n.d.). Many fruits and vegetables with deep color are high in phytochemicals. For example, the carrot has over 100 identified phytochemicals. However, keep in mind that even white vegetables are nutritious. Be sure to eat a wide variety of this food group every day.

How many fruits and vegetables should be eaten every day? 

The Nurses Health Study & Health Professionals Follow-Up Study found that the higher the intake of fruits and vegetables, the lower the chances of developing cardiovascular disease (Harvard School of Public Health, n.d. ). In addition, the Dietary Guidelines for Americans recommends 5-13 servings of fruits and vegetables per day. A serving of vegetables is considered to be one-half cup. Unfortunately, many Americans do not get the minimum recommended amounts of this food group each day. Its reported that 38% of children eat vegetables less than one time per day and adults eat vegetables only 1.6 times per day. Given this information, maybe the goal for most Americans needs to be: eat more.
Another method of determining adequate intake of fruit and vegetables is Plate Method, as recommended by the USDA (USDA Choose My Plate.Gov, n.d). This is a simpler method of calculating serving sizes. The rule of thumb is to fill half your plate with non-starchy vegetables, one-fourth of the plate is lean meat and the other one-fourth is a starch. In addition to this plate, a serving of fruit and dairy are included to round out the meal. This method provides a good visual way to evaluate the quality of each meal.

Regardless of how you estimate the number of servings to eat each day, the first step is to eat more. Try including fruits and vegetables at every meal.

Given the plethora of goodness that fruits and vegetables offer, why not make sure to get plenty each day? The array of benefits is so extensive it's worth the time it takes to plan, shop, and prepare fruits and vegetables at every meal. At the same time keep in mind that as important as fruits and vegetables are, it's equally important to eat a balance of food groups. Each food group has it's own list of health benefits. Be sure to prepare meals made fresh, filled with bright colors, and a variety of food groups. This will help ensure that your body is well nourished and performing with optimal health.

References: 
Academy of Nutrition and Dietetics. (2014). Discover the health benefits of produce. Retrieved from http://www.eatright.org/Public/content.aspx?id=6442481096

Breast Cancer.org (2013). Foods containing phytochemicals. Retrieved from http://www.breastcancer.org/tips/nutrition/reduce_risk/foods-phytochem

Fruits & Veggies More Matters. (n.d.). What are phytochemicals? Retrieved from http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals

Harvard School of Public Health. (n.d.). Vegetables and fruits. Retrieved from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and- fruits/

Heneman, K., Zidenberg-Cherr, S. (2008). Nutrition and health info-sheet for health professionals. Retrieved from http://www.nutrition.ucdavis.edu/content/infosheets/fact-pro-phytochemical.pdf

Produce for Better Health Foundation. (n.d.). Phytochemical information center. Retrieved from http://pbhfoundation.org/about/res/pic/#

USDA Choose My Plate.Gov.(n.d.). Why it is important to eat vegetables. Retrieved from: http://www.choosemyplate.gov/food-groups/vegetables-why.html


Susan Karpiel is a doctoral student in the Department of Health Studies at Texas Woman's University.


Interested in becoming a health educator? Check out our website and contact us to discuss which program might be the best for you.


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Guest Post: Defining the Two Most Common Thyroid Disorders by Julie Gardner

Thyroid disorders affect millions of Americans on an annual basis; however, many of those affected do not realize the cause of their symptoms or illness. The thyroid is an endocrine gland at the base of the neck that produces thyroid hormones; these hormones affect heart rate, metabolism, weight, body temperature, and keep vital organs such as the brain and heart functioning properly (American Thyroid Association [ATA], 2012a; National Cancer Institute [NCI], 2012). 

Two of the most common conditions associated with thyroid disorder are hyperthyroidism and hypothyroidism. These disorders vary in symptoms and treatment; however, both can have detrimental effects on the body if left undiagnosed. 

Hyperthyroidism refers to the condition in which the thyroid produces too much hormone (ATA, 2012a). This overproduction, increases metabolism rates, thus causing nervousness, irritability, anxiety, weight loss, and muscle weakness (ATA, 2012a). Physicians can easily diagnose hyperthyroidism through an enlarged thyroid and rapid pulse; however, laboratory tests will need to be performed for further confirmation (ATA, 2012a). Treatment options for hyperthyroidism include anti-thyroid drugs, radioactive iodine, surgery to remove part of the thyroid, and beta-blockers. 

Hypothyroidism occurs when the thyroid is not producing enough hormones. This condition is often caused by autoimmune disease, surgical removal of the thyroid, radiation treatment, medicines, damage to the pituitary gland, or an inflammation of the thyroid. Symptoms of hypothyroidism include a decreased metabolism, weight gain, fatigue, depression, and constipation. 

Although there is no cure for hypothyroidism, patients can manage the disorder through the use of a thyroxine medication; this medication must be taken daily for life (ATA, 2012b). Hypothyroidism is often difficult to diagnose as there are no consistent symptoms and many of the symptoms may be similar to other diseases (ATA, 2012b). Although thyroid disorders can be considered severe in some cases, they can be managed through patient and physician communication. Furthermore, someone with thyroid disorder can continue to live an active lifestyle and is encouraged to do so through healthy eating, physical activity, and continued monitoring of their thyroid condition. Thyroid disorders can, and often are, hereditary so it is important for other family members to be screened so future complications can be prevented. 

References 
American Thyroid Association (2012a). Hyperthyroidism. Retrieved from http://www.thyroid.org/wp-content/uploads/patients/brochures/Hyper_brochure.pdf 

American Thyroid Association (2012b). Hypothyroidism. Retrieved from http://www.thyroid.org/wp-content/uploads/patients/brochures/Hypo_brochure.pdf 

National Cancer Institute (2012). What you need to know about thyroid cancer. Retrieved from http://www.cancer.gov/cancertopics/wyntk/thyroid.pdf 

Julie Gardner, BS, MEd is currently pursuing a doctoral degree in Health Studies at Texas Woman's University with an emphasis in population health. She received her Master of Education in Education Administration from Tarleton State University in 2000. Julie currently works as a Community Health Specialist for Texas A&M AgriLife Extension Service in a partnership effort with Scott and White Health Plan serving Bell, Brazos, Llano, McLennan, and Williamson counties. Additionally, Julie suffers from hypothyroidism, but continues to lead an active lifestyle with her husband and two daughters. 

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Guest Post: Healthy Resolutions and Goals by Kelsi Walker

With the holidays behind us, it is officially resolution time. For many, January 1st was be the starting point of losing weight, eating healthier, drinking more water, making better grades, being on time, or spending more time with their loved ones. 

I remember January 1st, 2012; I had decided I would make some changes for the upcoming year. I wanted to lose 30 pounds, make straight A’s, get 8 hours of sleep, run 5 miles per day, drink 1 gallon of water per day, eat a well-balanced diet, visit 10 medical schools, travel the world, spend time with family more, get a great MCAT score, and the list goes on and on. Needless to say, I didn’t meet a single one of the goals by the end of the year. Why? I had too many broad resolutions without focus. 

To help you set and achieve your healthy resolutions for the upcoming year, I have come up with three successful tips that will help you stick to your resolutions. 

1. Select SMART goals
   
   Making resolutions for the New Year is the easy part, but sticking to those resolutions often times ends in disappointment. This is where SMART goals come into play. SMART goals are detailed and aid in focusing on a goal. The SMART acronym is as follows:
   
   Specific - Who? What? When? Where? Why?
   Measurable - How much? How many?
   Attainable - Is it realistic? Is it challenging me?
   Results-oriented/Relevant - What are the results of the goal?
   Timely - What is the timeframe for meeting my goal? An example of a non-SMART goal is I will lose 30 lbs. This goal isn’t specific, and looked a lot like the goal I had written in 2012.
   
   An example of a SMART goal is I will lose 30 lbs. by August 30th by eating a well-balanced meal and running 4 miles per day. This SMART goal is very specific in measuring timely and attainable results. When drafting your SMART goal resolutions, remember to be personal. This tool is designed to help you come up with a clear path in reaching your individual goals. 
   
   
2. Write it down
   
   Research shows that when you write your goals down, you are more likely to be successful in achieving those goals. Invest in a planner and/or a journal to help you see your goals on paper. You can also create a vision board containing your goals, pictures, and progress, and hang it in your bedroom. Writing down your goals will help keep you accountable. 
   
3. Reward yourself
   
   Rewarding yourself for small victories can help you stay on track; however, when rewarding yourself, its very important to stay on track with your goal. For example, if your goal were to lose weight, eating a whole pizza as a reward wouldn’t be ideal. Treat yourself to a movie, a pedicure, or free live concert in your area. Celebrate the small victories and milestones by making healthy decisions. 

As you come up with your healthy resolutions for the upcoming year, remember that these goals are self-improvement lifestyle changes for a better you. As you tackle your goals (because I’m confident you will) don’t focus on how far you have to go, but on how far you’ve come. Have a wonderful 2015! 

References: New year, healthier you [Image]. (n.d.). Retrieved from http://www.health.com/health/gallery/0,,20452233,00.html 

Kelsi Walker is a graduate student at Texas Woman’s University and is currently pursuing a MS in Health Studies with an emphasis on population health. In 2012, she received a dual-degree in Medical Studies and Women’s & Gender Studies from the University of Oklahoma. Her interests are in minority disparities from preventable diseases. Kelsi’s ultimate goal is to matriculate into medical school in the near future. 

Interested in becoming a health educator? Check out our website and then contact us about which program might be the best fit for you!  

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Guest Post: Holiday Stress by Luis Espinoza

Many of us are counting down the days till Thanksgiving and Christmas. I know I am.  The holiday season is supposed to be a wonderful time where we get to spend time with our family members and friends, but let’s be honest… it can be just as stressful.

Stress can be caused by having to make decision on what gifts to buy, dealing with particular family members or even resisting those holiday cravings.  All these occurrences can lead to a stressful holiday season.  Fortunately, you can stay mindful and happy during the holiday season by mastering the following tips:

1.    Don’t be afraid to partake in some indulgences such as pumpkin pie or that extra sitting of turkey.  The goal is to fill your plate with a large portion of healthy foods so you can still enjoy those not so healthy ones (Krippendorf, 2010).

2.   If you are traveling and are ill please bring extra supplies and medications just in case you experience travel delays (Nurmi, 2011).  As a general rule carry snacks and a blanket on your travels should you experience some type of delay (Steffes & Steffes, n.d.).

3.   Consider online shopping to reduce that stress that comes with last minute impulse buys and reduce the strain to your bank account (Palmer & Cooper, 2013).  Holidays are not about buying extravagant, expensive gifts.

4.   If you are hosting a meal during Thanksgiving or Christmas be prepared to have extra food should someone stop by unexpectedly (Krippendorf, 2010).  Word to the wise, go to the grocery store and buy more food than you will need at least 4 days before.

5.    We all have those family members we could go without seeing, however, don’t let them be the reason you dread the holidays (Nawijn, 2012).

6.   Exercise regularly to reduce holiday stress.  It is a way to let go of the bad and feel better afterwards (Adamson, 2009).  Exercise is vital to everyday health.

I hope you enjoy the holiday season and see the rainbow at the end of the season. It is after all about spending time with your loved ones and giving thanks for everything you have. 

References

Adamson, E. (2009). 365 ways to reduce stress: Everyday tips to help you relax, rejuvenate, and refresh. Adams Media.

Krippendorf, J. (2010). Holiday makers. Taylor & Francis.

Palmer, S., & Cooper, C. (2013). How to deal with stress (Vol. 24). Kogan Page Publishers.

Nurmi, N. (2011). Coping with coping strategies: How distributed teams and their members deal with the stress of distance, time zones and culture. Stress and Health, 27(2), 123-143.

Nawijn, J. (2012). Leisure travel and happiness: An empirical study into the effect of holiday trips on individuals’ subjective wellbeing. Faculty of Social Sciences (FSS).

Steffes, B. & Steffes, M. (n.d.). Your mission: Get ready! Get set! Go! [Brochure]. Retrieved from http://brucesteffes.net/uploads/3/3/6/1/3361888/traveling_with_children_-_steffes_-_your_mission_-_get_ready_get_set_go.pdf

Stress free holidays [Image]. (n.d.). Retrieved from http://thepeacefulmom.com/holidays/

Luis Espinoza is a Sociology doctoral student at Texas Woman's University (TWU) with areas of specialization in Social Stratification/Social Inequality and Health & Illness. His research interests include: Maternal and Child Health, Latino Disparities, Medically Underserved Populations, Health Education/Health Promotion, and Infectious & Chronic Diseases. If you are interested in getting in contact with him please contact him at Luis.Espinoza@twu.edu.

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