Prevention Connection - Gundersen Health System

Your Link to Wellness
Prevention
Connection
Vol. 7, Issue 2
Summer 2008
“What’s Inside”
Page 2
Family Fitness
Bike Safety
Page 3
Science of Happiness
Internet Safety
Page 4
Skin Care
Page 5
MindQuest
Organic Foods
Page 6
Tobacco Facts
Page 7
Community Resources
for Caregivers
Contributors:
Sarah Havens
Brenda Rooney
Tia Bastian
Jessica Boland
Paula Jacobson
Linda Larson
Kim Lombard
Susan Lundsten
Christie Harris
Kathy Stuempges
Community & Preventive
Care Services
(608) 775-4717
wellness@gundluth.org
Necessities of life include
food, water, air and…sleep
Sleep is as necessary to life as food, water
and air. When you don’t sleep enough,
your mental and physical health suffer.
The amount of sleep you need each night is
whatever amount allows you not to feel
sleepy the next day. For adults that time is
typically seven to nine hours. For children
and adolescents, it ranges from nine to 15
hours a night. Sleeping problems occur for a
variety of reasons, some of which may be resolved
by improving sleep hygiene (see tips
for better sleep). Some sleep problems, however,
are caused by a disorder such as sleep
apnea, restless leg syndrome or insomnia.
The good news is that most sleep disorders
can be successfully treated or controlled once
properly diagnosed.
Contact your healthcare provider if you:
• Snore loudly.
• Stop breathing or gasp for breath during
sleep.
• Feel sleepy or doze off while engaged in
daily activities.
• Have difficulty sleeping three nights a
week or more.
• Feel unpleasant, tingling, creeping feelings
or nervousness in your legs when
trying to sleep.
• Experience sleep interruptions regularly
due to heartburn, bad dreams, pain, discomfort
or noise.
Tips for better sleep
These environmental and lifestyle changes
can improve the amount and quality of sleep
you get each night:
• Go to bed and get up at the same time
every day, even on the weekends.
• Develop a regular, relaxing routine before
going to bed.
• Make sure the room is dark, quiet, comfortable
and cool.
• Sleep on a comfortable mattress and pillow.
• Use your bedroom only for sleep and
sex.
• Finish eating at least two to three hours
before your regular bedtime.
• Exercise regularly. Complete your workout
at least a few hours before bedtime.
• Avoid caffeine and nicotine close to bedtime.
They can keep you awake and lead
to poor sleep.
• Avoid alcohol close to bedtime. Although
many people think of alcohol as
a sedative, it actually disrupts sleep,
causing nighttime awakenings.
• If you have problems sleeping, note
what type of problem you are having in
a sleep diary and speak with your
healthcare provider.
For more information, visit the Gundersen
Lutheran Sleep Disorders Center Web site at
gundluth.org/web/ptcare/SleepCenter.nsf or
the National Sleep Foundation Web site at
sleepfoundation.org.

Make fitness a priority for the whole family
Children need at least 60 minutes of activity every
day. They should also engage their muscles in a
strengthening way twice a week by playing on the
jungle gym, doing gymnastics or doing push-ups or pullups.
Active kids enjoy the benefits of healthy bones and muscle
joints. They build endurance and muscle strength. Exercise
gives kids energy and helps promote healthy
self-esteem. It also helps them to maintain a healthy
weight. Some studies indicate that when kids are physically
active they are more alert and attentive, helping
them to better concentrate at school.
Sixty minutes a day may seem like a lot to ask of your
children, but as a parent, you can orchestrate activities to
help everyone participate while having fun as a family. Go
for family bike rides, take a trip to the local beach and go
swimming, hike in the woods or go to the local high
school and participate in Saturday morning basketball.
of exercise? Start by choosing not to use the word exercise.
Instead, suggest that you have fun and play. Even adults
tend to be more excited about exercise if they know that
they’ll have fun while doing something active. Parents are
especially important role models for their children when
it comes to being physically active.
Gundersen Lutheran offers a fun physical activity program
called Shoe Crew. Families or individuals may participate
in this incentive-based program for a minimal
charge. Members of the program keep track of the number
of minutes they exercise and then turn in their time
to win incentives. Shoe Crew also offers challenges that
members can choose to join throughout the year. In these
12-week challenges, members track their minutes of exercise,
with a goal of 30 minutes of activity per day. All
members who reach that goal are eligible to win a grand
prize. The next Shoe Crew challenge will begin in May.
To learn more about Shoe Crew programs, call (608)
775-6861.
What do you do when your kids absolutely hate the idea
Practice bicycle safety to make riding more enjoyable
Biking has been a popular pastime for people of all
ages since the 1800s. There are many benefits to
bicycling such as improved physical health and enhanced
quality of life, as well as economic benefits for
those who choose to ride their bikes instead of driving.
Although biking is fun, if appropriate safety measures are
not taken, serious injury and even death can occur. According
to the Centers for Disease Control and Prevention
(CDC), more than 500,000 people in the U.S. are
treated in emergency departments and more than 700
people die as a result of bicycle-related injuries each year.
Children are at particularly high risk for bicycle-related
injuries. In 2001, children 15 years and younger accounted
for 59 percent of all bicycle-related injuries seen
in U.S. emergency departments.
The single most effective safety device available to prevent
serious injury and death from bicycle crashes is a helmet.
Children are more likely to wear helmets if they see their
parents wearing them. Children learn from their parents
and will mimic their behavior. Also remember that bicycles
share the roads with motor vehicles, so it is important
to follow traffic laws.
Tips to prevent injuries while biking:
• Always wear a helmet that meets Consumer Product
Safety Commission standards.
• A correctly fitted helmet should be level. It should
not rock forward and backward or side to side. Helmet
straps must be buckled snug, not too tight or too
loose.
• Learn the rules of the road and obey all traffic laws.
• Ride on the right side of the road with the traffic, not
against traffic.
• Use appropriate hand signals.
• Respect traffic signals, stop at all stop signs and stop
lights, stop and look both ways before going into a
street.
2

Science discovers what makes us happy
There’s an ancient tale of happiness that appears in many cultures:
Once there was a prince who was terribly unhappy. The king dispatched
messengers to find the shirt of a happy man, as his advisors
told him the shirt was the only cure for his son’s unhappiness. The messengers finally
found a poor farmer who was supremely content. Alas, the happy man
owned no shirt.
Researchers know what doesn’t make us happy: once income provides our
basic needs, additional money does not increase satisfaction, nor does intelligence,
prestige or sunny weather. People grow used to new climates,
higher salaries and better cars. Since 1960, real income has doubled; we’re
twice as likely to own cars, air conditioners and clothes dryers. Yet our divorce
rate has doubled and the incidence of teen suicide has tripled.
Scientists also know what works: strong marriages, family ties and friendships
predict happiness. Good self-esteem and spirituality do, too. Hope is
crucial, as is the feeling that life has meaning.
Happy people may be more likely to have all these characteristics at the
start. Researchers think happiness is influenced by an inborn predisposition
toward qualities that help or hinder happiness, such as optimism or
shyness. Personality does not fluctuate much over an average life span.
People have happiness set points. There is some wiggle room on either side
of the set point, so we must do things that make us happy every day.
You can raise your level of happiness by working on three components:
1. Get more pleasure out of life by savoring sensory experiences such as
the warmth of the sun or the sweet taste of a strawberry.
2. Become more engaged in what you do.
3. Find ways of making your life feel more meaningful.
Other suggestions for a more satisfying life:
• Count your blessings.
• Practice acts of kindness.
• Savor life’s joy.
• Thank a mentor.
• Learn to forgive.
• Invest time and energy in friends and family.
• Take care of your body.
• Develop strategies for coping with stress and hardships.
Internet usage
guidelines protect
children
While access to the Internet
exposes children to different
cultures and ways
of life and opens a world of possibilities,
it can also expose children to
many dangers.
Be involved in your child’s online activities:
• Set rules for your child’s Internet
use.
• Talk to your child about the
dangers of the Internet.
• Spend time online together.
Teach your child appropriate behavior.
• Find out what online protection
your child’s school, after-school
program, and friends have—or
any other place where your child
might use the computer.
• Take advantage of parent-control
options provided by your
Internet service provider (ISP).
• Share an e-mail account with
your child so you can monitor
messages.
• If your child visits chat rooms,
create or approve his or her
screen name.
• Monitor credit card and phone
bills for unfamiliar account
charges.
• Do not allow your child to give
out any personal information.
• Do not allow your child to meet
someone they have only talked
with online.
• Forward copies of obscene messages
to your Internet service
provider (ISP).
3

Take care of the skin you’re in
Your skin is your largest organ. It protects your
body from damage, infection and the environment.
The myths of skin care are endless. These myth
busters will clear things up:
Myth: Acne and black heads are caused by dirt.
Truth: Acne develops when sebum, dead skin cells
and bacteria clog your pores. The dark color of
blackheads isn’t dirt. It’s the coloring of the dead
cells at the top of the clogged pores.
Myth: The best way to deal with oily skin is to dry
it out.
Truth: There is a difference between oiliness and
hydration. The goal is to keep your skin balanced
and clean, not to dry it out. If you dry skin too
much, it can become irritated and scaly while remaining
oily. If you have oily skin, use an oil-free
moisturizer.
Myth: Chocolate makes your skin break out.
Truth: The food you eat does not cause acne. Your
skin does not absorb the oils and grease from food.
Acne is caused when a gland sheds cells that stick
together, plug the gland and form a pimple in the
skin, which bacteria feeds on.
Myth: A close shave reduces the risk of ingrown
hairs.
Truth: The biggest cause of ingrown hairs is shaving
too closely. Hair stubs cut too close are likely to
become trapped inside the hair follicle where, instead
of growing straight out, they grow inwards or
sideways. To prevent ingrown hairs, a single-blade
razor may be a better option that the twin or triple
blades. Don’t pull the skin taut or press the razor
hard against the skin while shaving and remember
not to shave against the grain.
Myth: Tanning will clear up blemishes.
Truth: Tanning is likely to do more harm than
good. While a suntan or sunburn may camouflage
acne, it may also set you up to become one of five
Americans who get skin cancer. Tanning can actually
turn acne’s red spots a permanent shade of
brown and cause scarring.
Myth: A good base tan will protect me from sunburn.
Truth: While your body’s melanin helps prevent
sun damage, a good base tan is not the same as having
ample natural melanin in the skin. Seven minutes
in a tanning bed can equal four hours of sun
exposure and up to 20 times the ultraviolet (UV)
light exposure provided by the sun. Many people
who’ve never been scorched still get skin cancer.
Myth: Men don’t have as many skin problems as
women.
Truth: Men wrinkle as much as women do. They
get skin conditions such as acne and blackheads,
just like women. Men also have additional concerns
related to facial hair. Men tend to spend less money
on skin care products, however, and don’t use sunscreen
or protect their skin enough.
Tips for healthy skin
1. Stop smoking or never start. Smoking causes
premature aging, yellowing and drying of the
skin.
2. Drink plenty of water.
3. Use sunscreens to protect yourself from
harmful UV radiation. Don’t forget your
lips.
4. Eat a healthy, well-balanced diet with plenty
of fruits and vegetables.
5. Gently cleanse your skin one to two times a
day, but don’t overdo it. Don’t scrub or exfoliate
too hard or too often.
6. Keep skin moist at all times. Moisturizers
work best when applied while the skin is still
damp.
7. Lack of sleep can lead to formation of wrinkles
below your eyes. The best way to prevent
wrinkles is to get a good night’s sleep on a
regular basis.
8. Exercise is good for your whole body, including
your skin. It can help improve skin tone
and maintain elasticity.
9. Know your skin type. Not every skin care
product suits everyone.
10. If you have skin problems such as itching,
dryness, suspicious moles or rashes, consult
your physician.
4

MindQuest
Fill in the missing numbers so every row, column
and quadrant contains the number 1
through 9.
Target Time: 12 minutes
7 3
6 8
1
9
1 5
2 7
8 3
7 4 5 1
1 2
9 4
6
4 7
6
8 5
1 3
What does organic really mean?
Organically grown foods are foods that are grown or
processed without the use of synthetic fertilizers or pesticides.
The standards for growing and labeling organic
food may vary depending upon the certifying organization
or agency.
The National Organic Program (NOP) provides consumers
with information on how organic foods are produced,
processed and certified to be consistent with
national organic standards. These standards apply to raw,
fresh products and processed foods that contain organic
ingredients.
One hundred percent organic products must contain (not
counting water and salt) only organically produced ingredients.
Organic products must consist of at least 95 percent organically
produced ingredients (not counting water and
salt). They cannot contain added sulfites. They may contain
up to 5 percent non-organically produced ingredients
and/or other substances.
Products made with organic ingredients are processed
products that contain at least 70 percent organic ingredients.
They cannot contain added sulfites. (Exceptions
may apply for wine.) They may contain up to 30 percent
non-organically produced ingredients and/or other substances.
Here are some facts to consider when making purchases:
• Organically grown foods may cost up to 50-100 percent
more than conventionally grown foods because
there is a smaller supply of organics there is an increased
labor cost in producing organic foods.
• Both organic and conventional foods provide nutritious
sustenance when selected as part of a well-balanced
diet.
• Organic foods are not free of synthetic pesticide
residues but probably contain smaller amounts of the
residues than conventionally grown foods.
If you have specific medical questions about organically
grown foods, consult your medical provider or nutritionist.
Sources: U.S. Department of Agriculture, UpToDate.com
5

Quit tobacco for you and those you love
Tobacco-related deaths continue to be the largest
preventable cause of death in the United States.
Quitting smoking is the best thing you can do to
improve and protect your health.
Did you know…
• Cigarette smoke contains more than 4,800 chemicals,
69 of which are known to cause cancer.
• Smoking is directly responsible for about 90 percent
of lung cancer deaths and about 80-90 percent of
chronic obstructive pulmonary disease (COPD)
deaths, such as those caused by emphysema and
chronic bronchitis.
• Smoking is a major factor in coronary heart disease
and stroke.
• Smoking is linked to slow healing of wounds, infertility
and peptic ulcer disease.
• Smoking can cause pneumonia.
• Smoking in pregnancy accounts for an estimated 20-
30 percent of low-birth weight babies, up to 14 percent
of premature deliveries and about 10 percent of
infant deaths.
• Smoking by parents is also associated with a wide
range of adverse effects in children, including:
– making asthma worse
– increased frequency of colds and ear infections
– increase in sudden infant death syndrome
(SIDS)
• Secondhand smoke causes:
– irritation of the eyes, nose and throat
– irritation of lungs leading to coughing, excessive
phlegm and chest discomfort
– an estimated 22,700-69,600 deaths per year
from heart disease in adult non-smokers
– about 3,000 deaths each year from lung cancer
in non-smokers
– lower respiratory tract infections in children,
often resulting in hospitalization
Resources to help you quit or to help you support
someone who is quitting
Tobacco quit lines – A quit coach can provide you with
information and resources to help you quit for good. The
service is free and confidential. You may be able to tap
into free product resources as well.
In Wisconsin (800) QUIT NOW; (800) 784-8669
In Minnesota (888) 354-PLAN; (888) 354-7526
In Iowa (866) U CAN TRY; (866) 822-6879 or
(800) QUIT NOW; (800) 784-8669
Medical provider – Talk with your doctor about quitting
smoking. Your doctor can help you set up a quit plan and
prescribe medications to help you with the quitting
process. There is no magic pill, but products are available
to make quitting more manageable.
Gundersen Lutheran resources – If you need help finding
a medical provider, call Community and Preventive
Care Services at (608) 775-5442 or (800) 362-9567, ext
55442. We can help you through the process.
Source: American Lung Association
Many people quit smoking to protect their health or have
a chance for better health. Improved health may be your
motivation, along with many other important outcomes.
Discover the reason that matters to you, and you’ve taken
the first step.
6

Community resources available to assist
older adults and caregivers
Are you an older adult who needs assistance with
food stamps, transportation or benefits counseling?
Do you have an aging parent, family member or
friend who needs home-delivered meals, supportive home
care or respite services? Many community resources are not
used because people are unaware that they exist.
Resources and contact information available to older
adults, family members and caregivers:
The Aging and Disability Resource Center of
La Crosse County
Services include disability and long-term care-related services
and living arrangements, health and behavioral health,
adult protective services, employment and training for people
with disabilities, transportation, home maintenance,
nutrition and family care, food stamps and social security.
Information is available 24 hours a day.
(800) 500-3910
La Crosse County Aging Program
Services include housing, transportation, social programs,
support groups, recreational and educational opportunities,
supportive home care, healthcare, benefit issues, nutritional
services and Senior Edition newsletter.
(608) 785-9710
Vernon County Aging Unit
Services include senior meal options, home-delivered meal
program, nutrition check screening, transportation program,
trained benefit specialists to discuss legal issues and
provide assistance with government benefit programs, caregiver
and respite services, health prevention educational
topics such as managing chronic conditions, falls prevention,
medication management and exercise programs.
(608) 637-5201
Crawford County Senior Resources
Services include senior dining meal options, home-delivered
meals, and registered dietician consultations; trained
benefit specialists to discuss private or government benefits
such as Social Security and food stamps; transportation
services; caregiver services and support; and Crawford
County Communiqué.
(608) 326-0235
Aging and Disability Resource Center of Trempealeau
County
Services include confidential, professional consultations;
assistance planning and advocacy; connections to homecare,
meals, transportation, respite/caregiver support and
housing.
(800) 273-2001
Monroe County Senior Services
Services include meal sites, home-delivered meals and food
stamps; benefit specialists available to answer questions
pertaining to social security, Medicare, homestead tax
credit, medical claims and elder abuse; transportation services;
and monthly recreational outings.
(608) 269-8690
Great Rivers 2-1-1
An information and referral crisis line available 24 hours a
day. From information on support groups and temporary
housing to resources for dealing with depression and victims
of sexual abuse, information is available regarding a
variety issues. Dial 2-1-1 or toll free in Wis., Minn., and
Iowa, (800) 362-8255; TTY (866) 884-3620.
Gundersen Lutheran Telephone Nurse Advisors
This service is staffed by registered nurses and is available
24 hours a day to answer any health-related questions you
may have. They can direct you to the right kind of care
you need for your health issues. Call: (608) 775-4454 or
toll free (800) 858-1050.
Independent Living Resources
Services include providing information and resources to individuals
with disabilities including housing options, benefits
counseling, accessibility of private and public areas,
personal care services, independent living skills training,
and advocacy.
(888) 474-5745
7

1900 South Avenue
La Crosse, WI 54601
www.gundluth.org
Non-Profit
Organization
U.S. Postage
P A I D
La Crosse, WI
Permit No. 395
Did You Know?
When you don’t sleep enough your mental and physical
health suffer.
Each year in the U.S., more than 500,000 people are
treated in emergency departments and more than 700
people die as a result of bicycle-related injuries.
Your skin is your largest organ.
Organic products must consist of at least 95 percent organically
produced ingredients (not counting water and
salt). They cannot contain added sulfites, but they may
contain up to 5 percent non-organically produced ingredients
and/or other substances.
For more information on these topics, see the articles inside
this newsletter.
8
Answers to MindQuest 7 2 3
6 8 9
1 4 5
8 3 1
9 7 4
2 5 6
5 1 8
3 6 2
4 9 7
8 9 4
7 1 5
2 3 6
4 5 7
6 2 3
1 8 9
3 7 2
9 4 1
5 6 8
6 5 1
2 3 4
8 7 9
9 6 2
5 1 8
3 4 7
4 9 6
7 8 5
1 2 3

Prevention Connection
Wellness
Calendar
May
3-9 Bike to Work Week
• May 3, Kick-off event, Myrick Park Gun Shelter
• May 3-4, Bike to Worship
• May 5-8, Bike the neighborhoods, La Crosse and Onalaska
• May 9, Closing celebration, Cameron Park
3 West Salem Bike Rodeo
St. Clare Health Mission Run/Walk
5 Journey to Freedom in La Crosse begins – 16 weeks,
beginning at noon and 5:30 p.m. in Gundersen
Lutheran’s Mooney Health Resource Center. Anyone
who wants to quit smoking cigarettes, cigars or pipe, or
stop using chewing tobacco is welcome at this clinic.
The cost is $130 with a $40 rebate for completion of
program and required attendance. Pre-registration is required.
Contact (608) 775-5442.
Unless otherwise noted, call Community & Preventive
Care Services at (608) 775-4717 for more information.
Or check out our web site at www.gundluth.org/wellness
or e-mail: wellness@gundluth.org.
June
2 Winning Weighs begins – 12 weeks beginning at
5:30 p.m. at Gundersen Lutheran, La Crosse. Contact
(608) 775-4147.
14 Flag Day
Minds in Motion Bicycle Tour
15 Happy Father’s Day
17 Getting Older, Living Better nutrition program –
9:30 a.m. to noon, Southside Neighborhood Center,
1300 S. 6th St, La Crosse. Pre-registration is required.
Contact (608) 775-4717.
21 Summer begins
July
4 Independence Day
6 Journey to Freedom in Onalaska begins – 16 weeks,
beginning at noon in Gundersen Lutheran’s Support
Services Building, Onalaska. Same description, price
and contact number as La Crosse, above.
10 March of Dimes Walk
12 Shoe Crew Challenge begins
11 Minutes in Motion activity challenge ends
Happy Mother’s Day
15 Minutes in Motion final minutes due
16 Asthma Walk
21 Minutes in Motion celebration, 4:30-6 p.m., Riverside
Park, La Crosse
26 Memorial Day
continued...

More program information
Journey to Freedom Support Group is a free Tobacco Relapse
Prevention and Support Group that meets the first Wednesday
of each month, noon and 5:30 p.m., Mooney Health Resource
Library, Gundersen Lutheran, La Crosse. Contact Community
& Preventive Care Services at (608) 775-5442.
Massage Therapy is available at Gundersen Lutheran on the
La Crosse Campus. Contact Community & Preventive Care
Services at (608) 775-4717.
Shoe Crew Activity Program can help you stay physically active.
It is designed to encourage you to exercise regularly and
make healthy choices by providing incentives to keep you on the
road to wellness. Contact Christie Harris at
(608) 775-6861.
Housing Options for Older Adults is a free brochure available
by calling (608) 775-4717. As we age, many of us will have to
make decisions regarding where we will live. This brochure offers
information to help make those choices easier.
Transportation Options for the Tri-State Area is a free
brochure available by calling (608) 775-4717. This brochure
provides information to help with your transportation needs.
Swing Into Shape is a specialized exercise program that is medically
sound and safe, proven to help improve health and wellbeing,
and has specially trained instructors. It is for those
recovering from an illness or injury, just starting an exercise program
or experiencing age-related changes. To order a video, contact
Community & Preventive Care Services at (608) 775-4717.
Videos are also on sale at the Gundersen Lutheran Gift Shop.
Free Cardiac Education Classes are held on Mondays at
7:45 a.m., 10 a.m., and 1:45 p.m. in the patient education
room on the sixth floor of the Hospital. For more information,
call (608) 775-2955.
Winning Weighs ® Teammates Support Group is held Mondays
at 12 p.m. in Onalaska and Thursdays at 12 p.m. & 5 p.m.
in La Crosse. For more information, call 775-3447.
Senior Preferred - Medicare Advantage Plan information,
contact Gundersen Lutheran Health Plan at 775-8777 or
(800) 370-9718.
Acupuncture is available at the Gundersen Lutheran - Onalaska
and Viroqua Clinics. For more information contact the Onalaska
Clinic at (608) 775-1395 or the Viroqua Clinic at (608)
637-3195.
Unless otherwise noted, contact Community & Preventive
Care Services at (608) 775-4717 for more information.
Check out Gundersen Lutheran’s Web site:
gundluth.org/wellness or e-mail: wellness@gundluth.org
For more information on Support Groups in our area, contact
Great Rivers 211 or go to www.gundluth.org then choose
“Events, Classes & Support Groups.”
• Adult Survivors of Sexual Abuse Support Group
• Al-Anon or Alateen Meetings
• AphasiaSupport Group
• Brain Injury Support Group
• Breast Friends: Breast Cancer Support Group
• Co-dependent Group Sessions
• Epilepsy Support and Education Group
• Greater La Crosse Area Stroke Club
• Heart Failure Education Classes
• Jon Sierzant Brain Tumor Support Group
• Laparoscopic Gastric Bypass support group
• Laparoscopic Gastric Bypass One Year - Plus support group
• Journey to Freedom Nicotine Relapse Prevention & Support
Group
• Multiple Sclerosis Self-Help Group
• Ostomy Association
• Parkinsons Support Group
• Pregnancy Loss Support Group
• Prostate Cancer Support Group
• Wisconsin Chapter for Ileitis and Colitis