September 2014
Mental Health Awareness Month
In This Issue Fitness Theory 101 Fit and Over 40 Positive Impacts to Your Mental Health Schedule Well Child Visit today! National Disaster Preparedness Month 2014-15 Yokosuka Influenza Vaccinations Health Promotion Services Health Promotion Calendar
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Results: The 4 Pillars of Success
Fit and Over 40! By Joe “Turnup” Williams AAFX Certified Personal Trainer Like most adults, time is my least plentiful resource. As we age, our responsibilities increase, our physical abilities decrease and our physical fitness and wellness becomes a lesser priority. Further, as a husband of an active duty spouse, father of a young child, business owner and trainer, I recognize the importance of NOT FAST, but EFFICIENT RESULTS! I stress the strategy and importance of “The 4 Pillars of Success”: 1. Knowledge of Training Specificity 2. Knowledge of Self 3. Knowledge of Nutrition 4. DISCIPLINE. Everyday, “fitness warriors” expend time and effort with limited results. This imbalance of efforts and results isn’t due to a lack of motivation. In the military we highlight the “brilliance in the basics.” These pillars are basics to our human physiology and psychology, allowing a proven strategy toward success.
Knowledge of Self. We ALL have worthy goals and in most cases our biggest obstacle is SELF! I offer to my clients and to anyone who will listen that we must create an environment of success. While I will never crown any specific method or genre of exercise king or queen, I encourage folks to RELENTESSLY pursue an environment that offers science based knowledge, goal specific training, and support our psychological need of ACCOUNTABILITY. Knowledge of Nutrition. In addition to eating a healthy and balanced diet, we must understand how our diets benefit and hinder our “specific” body and fitness goals. I frequently equate poor nutrition with exercise to a person trying to win a foot race with one leg; “You CANNOT out train a poor diet”.
Discipline. Despite overwhelming motivation, exceptional knowledge of training concepts and nutrition, and the most supportive family and friends, WE must make the DAILY decisions that further, hinder or stop OUR fitness goals!!! Choosing between “high” fructose from a cookie and Knowledge of Training Specificity. Simply means to give our bodies the “specific” physiological signal for desired change toward our goals. just fructose from an apple is NO easy task for OUR brains or culture. If our goals are to increase muscle strength then lift heavier weights, Here’s the great news! Just like exercising our body, the more we which will signal the body to recruit “specific” muscle tissue, and the exercise discipline, the EASIER it gets! 3 body will adapt. This same principle is applicable to cardiovascular exercise and the “heart muscle.” So, yes, we change our bodies from For additional individualized fitness advice talk to a personal trainer. the inside out.
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Healthy Living to Improve Mental Health
Positive Impacts to Your Mental Health By Hospital Corpsman Anna Brauer U.S. Naval Hospital Yokosuka, Mental Health Clinic Developing and using healthy living habits are important parts of managing stress and your mental health. Your eating habits, exercise patterns, sleep, recreational activities, and social relationships have a significant impact on how you feel, function, think and approach stressful situations. A healthy diet is a big part of any successful self-care plan. Nutrition has
been linked with emotional, physical, and cognitive health. Eating a healthy diet gives your brain and your body the vitamins and minerals needed to stay well. Skipping breakfast is associated with reduced problem solving ability, lower energy and decreased motivation. Eating breakfast may also help you to manage your hunger and food intake throughout the day. Regular physical activity can help reduce mental health risks of stress, release endorphins (feel good chemicals), improve memory, increase energy, improve sleep, and help regulate your mood. Sleep is another mental health builder. You may be tempted to rely on the weekend to “catch up� on sleep you missed during the week. Generally, this worsens your sleep pattern. Get a regular amount of sleep as many nights as possible; and try to sleep only an hour longer during the weekend than your latest weekday wake time. Feeling connected and close to others is another aspect of good mental health. Everyone feels stressed or overwhelmed at times, supportive relationships help make challenging times more manageable.
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Hospital Corpsman Anna Brauer, Mental Health Clinic, USNH Yokosuka. Photo by Tim Jensen
Try some of these steps to make positive impacts in your mental health. It can be challenging to make healthy choices and manage your stress effectively being apart of the military family; but taking care of yourself and seeking help when you are overwhelmed is essential.
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National Disaster Preparedness Month
September is National Disaster Preparedness Month By Jeffrey Sloan USNH Emergency Management Officer U.S. Naval Hospital Yokosuka has an Emergency Operations Plan that address all hazards, man-made and natural disasters, to help us to Serve with Care. Family members can ensure their readiness by checking out https://www.ready.navy.mil/ The information in this site provides families with readiness tips such as: Preparing an Emergency Kit with 72 Hours of shelf stable food (such as Meals Ready to Read (MREs), which are sold at most U.S. Navy Flight Crew Deliver Disaster Medical and Food Supplies for commissaries), bottled water, batteries, as well as other essential Humanitarian Assistance and Disaster Response during Big Rescue Kanagawa. U.S. Navy Photo by Mass Communication Specialist 2nd Class Adam K. Thomas items. Gas up your car, “just in case”, at TCCOR 4 or if looming snow storm is imminent. Take the time to get your non-combatant evacuation operation (NEO) kit together because when it comes time to evacuate you want it to go smoothly so you can swiftly USNH Yokosuka with U.S. Air Force practicing loading and unloading during Mass Casualty board a ship or flight to safety. Drill. U.S. Navy photo by Mass Communication You should have at least $100 cash and equivalent currency of the host nation on your Specialist 2 Class Josh Curtis person ahead of time, because the ATM will run out of cash during an emergency. Don't forget 60 day supply of medications, baby supplies, reading glasses, leave and earning statement (LES), Power of Attorney to travel with minor without spouse, other items on NEO list. nd
Along with the Ready Navy, Commander Navy Installations Command (CNIC), has published an emergency preparedness book that informs Navy families about various types of natural hazards, man-made hazards, terrorist and active shooter 7 incidents entitled, "Are You Ready?: Guidelines for Navy Family Emergency Preparedness”. This book also includes information about disasters, such as NFAAS check-in procedures and a list of resources to assist in recovery. With Emergency Preparedness Month quickly approaching, this book will be offered free-of-charge. To place an order, please visit to fill out an order form: http://www.nsfamilyline.org/site/publication-order-form.
Lt. Luke Day, USNH Yokosuka emergency room physician, treats simulated Earthquake disaster patient as part of Mass Casualty Drill. U.S. Navy photo by Mass Communication Specialist 2nd Class Josh Curtis
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2014-15 Yokosuka Influenza Vaccinations
Influenza Vaccinations available to Family Members, Retirees, DoD civilians, Contractors, Healthcare, Childcare, first responders, and other beneficiaries of care. Date
Time
Location
29 Sep – 02 Oct 06 – 06 Oct 15, 16, 17 Oct 18 Oct 24, 25, 26 Oct
1400-1900 1400-1900 1600-1930 1230-1430 1200-1700
Kinnick High School Kinnick High School Ikego Housing Bubble Gym Negishi Housing, Gym Main NEX, Red Brick Area
ALL Active Duty and Healthcare Staff are required to attended their scheduled vaccination days provided by their command, after which they must report to USNH building E22, Room 120 during normal working hours for influenza vaccination. Beginning October 27th Flu vaccinations will be available at USNH Yokosuka Immunizations Clinic. 8
For more information please contact USNH Yokosuka Preventive Medicine: 243-5026/6184/2730 or NHYokosuka-PreventiveMedicine@med.navy.mil
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