Balance May 2016 Edition

May 2016

In This Issue It’s HOT Let’s Be Safe Safety In The Summer Nutrition Classes Tobacco Cessation-Class Schedule Health Promotion Calendar Health Promotion Services Meet the Staff

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It’s HOT Let’s Be Safe

Heat Stress Prevention By: HM1 Brown USNH Yokosuka Preventive Medicine Department 

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Heat cramps — Heat cramps are painful muscle cramps that can cause the muscles to jerk involuntarily. Heat cramps usually affect people who exercise or work in hot environments.

Any stressed muscle group is subject to heat cramps, but those most often affected are the calf, arm, abdominal and back muscles. Losing fluids and electrolytes through sweating can contribute to heat cramps, so drink plenty of water to stay hydrated.

Heat exhaustion — Symptoms of heat exhaustion include dizziness, nausea, vomiting, fainting and elevated body temperature (101 to 102 degrees). To avoid heat exhaustion, stay hydrated and take regular rest breaks.

Heatstroke — The most serious heat-related illness, heatstroke can occur during training or work in a hot environment. Heatstroke occurs when the body's cooling system can no longer control the body's temperature. The body becomes unable to sweat and body temperature rises quickly. Heatstroke symptoms include red, hot, dry skin; a temperature of 103 or higher; rapid heartbeat; severe headache; dizziness; confusion and unconsciousness. Staying well hydrated and not overexerting yourself in hot weather can prevent heatstroke.

Hyponatremia — Sometimes called "water intoxication," hyponatremia is a condition characterized by harmfully low levels of sodium in the blood. This can result from drinking too much water during periods of intense training or exercise. Symptoms of hyponatremia include weakness, confusion, nausea or swelling of the feet and hands. To help avoid hyponatremia, the American College of Sports Medicine recommends:  Drinking 500 ml (17 ounces) of fluid two hours before exercise  Continuing to consume cool drinks at regular intervals to replace water lost through sweating  Adding electrolytes to fluid for prolonged intense exercise lasting more than one hour  Hypernatremia — Hypernatremia can be caused by dehydration. This excessive fluid loss causes a high level of sodium in the blood. When fluid is lost and not replaced, sodium can't be ex2 creted adequately from the body. Avoid this condition by slowly drinking adequate amounts of water or electrolyte-replacing drinks.

Its that time of year again, Sakura has fallen, temperatures are rising and we are coming upon “Beach Body” season. While enjoying the warm weather to exercise outside lets not forget that with the rise in heat, there is also an increase chance for heat injuries. It is always good to know the signs and symptoms of various heat injuries and how to prevent them. Please notice the flags conditions posted around the base, here is an understanding of what they mean and how to better prepare yourself.

Flag Condition Guidelines Flag Color

WBGT Index*

Intensity of Exercise

NO FLAG

< 80

Extremely intense physical output may precipitate heat injury. Caution should be taken.

GREEN

80 - 84.9

Heavy exercise for un-acclimated personnel should be conducted with caution and under responsible supervision.

YELLOW

85 - 87.9

Strenuous exercise and activity should be curtailed for all personnel with less than 3 weeks training in hot weather.

RED

88 - 89.9

Strenuous exercise curtailed for all personnel with less than 12 weeks training in hot weather

BLACK

90 and Above

Physical training and strenuous exercise suspended for all personnel (excluding operational commitments).

* Note 1: Add 10°F to the WBGT index for interior portions of the ship without ventilation when performing Easy Work and add 20°F to the WBGT index for Moderate and Hard Work.

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Fitness In The Summer

Summer Fitness BY: HM3 Alvin Ciasico, ACFL USNH Yokosuka Fleet Dental Department Warm up and stretching Most warmups take just two-three minutes of your workout. To benefit us the most a warmup, should work the same muscles we will be engaging during the main workout - they should include lighter exercises or a toned down version of the training ahead.

Examples • If you are a runner, your best warmup is a light jog.

• If you are doing martial arts training, a warmup should include a few light kicks and punches.

• If you are doing bodyweight workouts, basic body (neck, arms, torso, legs) rotations will get your blood flowing.

• Stretching, on the other hand, is done in order to improve overall f flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would.

Stretching The best time to stretch is post-workout when our muscles are completely relaxed, thoroughly warmed and capable of giving us the most stretch, easiest. When muscles are really well warmed up they exhibit a high degree of elasticity. That means that after stretching and cooling down they maintain an increased range of movement and display greater flexibility.

The time of day is important.

Unless you are training for an event that takes place in the daytime heat, avoid exercising during the hottest part of the day from 10 a.m. to 3 p.m. Generally, early morning is the best time to work out, especially if it's going to be scorcher that day.

3 Wear Loose, Light-Colored Clothing.

Ligher colors will help reflect heat and the evaporation of sweat.

You may also want to try specially designed running shirts and

shorts. They are often made from material meant to keep you cool.

Sunscreen is a Must.

The recommended SPF by the American Academy of Dermatology is SPF 30 or higher; I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.

Breathe During Exercise There is a proper way to breathe when exercising that will allow adequate amounts of oxygen into the system, providing better endurance. Ask a marathon runner; they will tell you that they use a rhythm when running that allows them to run longer and healthier than normal breathing.

Burpees The most comprehensive exercise that can be done anywhere, anytime! Three sets of burpees (five-ten counts) will give you a cardio workout while targeting upper body, lower body and core strength. It’s the all-in-one exercise!

Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous. Contact your primary care physician before resuming your workout.

Carry a reusable water bottle.

No matter where you go or what you do, bring a bottle of water with you. Our bodies can misread being hydrated for being hungry leading to over consumption and weight gain. When traveling on planes or to higher altitudes in general, the amount of oxygen in the air decreases equating to dryer air and reduced body hydration. This can leave you with unhealthy food cravings, headaches and poor body awareness from fatigue. To be more alert and make more right food choices, drink more water! Carry a reusable water bottle wherever you go. You’ll save money on bottled water and not to mention help reduce waste!

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Mosquito Season is Upon Us

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USNH Yokosuka BLUE H AWARD

Every year your Naval Hospital Yokosuka’s Health Promotion and Wellness (HP&W) Team submits an award application to Navy and Marine Corps Public Health Center (NMCPHC) that recognizes the Command’s effort in attaining or maintaining the healthiest population in the Fleet. The Blue H Navy Surgeon General’s Health Promotions and Wellness Award guides encourages and rewards the promotion of health in the Navy and Marine Corps organizations. All Navy and Marine Corps commands and USMC Semper Fit Centers are eligible.

There are four versions of the award criteria - Fleet, Marine Corps Command, Medical and Semper Fit Center. This annual award is available at three levels: Bronze Anchor, Silver Eagle and Gold Star. Each command is awarded based on their overall score but submitting an application guarantees the command a Bronze Anchor. This prestigious award incorporates at least nine categories ranging from command health policies to healthy weight management. The NAVHOSP Yokosuka’s HP&W Team maintained health programs and held outreach events in keeping with the Blue H requirements and the Command’s spirit and mission of maintaining the healthiest population.

HM3 Prince Delyons led the HP&W Team for the 2015 Blue H application by working with different category champions and gathering all the necessary data from all categories to ensure that they maximized all available points. It was not an easy task considering that there were events to be completed, programs to run and at least 500 Active Duty and eligible civilians that need to be monitored and accounted for. But in the end they succeeded, receiving the 2015 Blue H GOLD STAR award in a sweeter victory considering the challenges they overcame. Your NAVHOSP Yokosuka HP&W Team would like to express their heartfelt gratitude for your support and unwavering trust for employing their quality healthcare services.

Blue H winners will receive a Blue H Streamer and a 2015 Blue H pennant corresponding the award level.

For more information on NMCPHC Blue H Award submission and for the complete list of all winning commands please follow this link: http:// www.med.navy.mil/sites/nmcphc/health-promotions/Pages/blue-h.aspx 5

Nutrition Class Schedule

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When: January 16, 2016 (Friday) Testicular Cancer Prostate and Testicular Cancer Location of Classes: BY: LCDR Elizabeth Gloor, NP-C Testicular cancer, though rare, is the most common cancer in men aged 15-34 USNH, Yokosuka Command Auditorium years.

Caucasian men are four times more likely than African American men to have USNH Yokosuka Family Practice

testicular cancer. It can usually be cured, even in late stages of the disease. There is no standard or routine screening test for testicular cancer. Most often, testicular cancer is first found my men themselves, either by chance or during self-exam. If a lump is found in the testicle by the patient or during a routine physical exam, tests may be done to check for cancer. To learn more, visit http://www.cancer.org/cancer/testicularcancer/

Basic Nutrition Class Time: 09:00 – 10:00am Diabetes Nutrition Class Time: 10:30 – 11:30am

Prostate Cancer

Prostate cancer is one of the most common cancers in American men, and in most men, it grows very slowly. Age, race, diet, family history – even a sedentary lifestyle – may all play a part in contributing to your prostate cancer risks. To learn more, visit http://www.cancer.org/cancer/prostatecancer/ Most prostate cancers are first found during screening with a prostate-specific antigen (PSA) blood test and/or a digital rectal exam (DRE). In 2013, the American Urological Association (AUA) published a new guideline on prostate-specific antigen (PSA) screening: Routine PSA screening is not recommended in men under 40 years. Routine PSA screening is not recommended in men between the ages of 40-54. *For men younger than 55 years at higher risk (i.e. positive family history or African American race), decisions regarding prostate cancer screening should be individualized.

For men ages 55-69 years, the decision to undergo PSA screening involves weighing the benefits of preventing prostate cancer against the known potential harms associated with screening and treatment. The greatest benefit of screening appears to be in men ages 55-69 years. A routine screening interval of two years or more may be preferred over annual screening in those men who have participated in6 shared decision-making and decided on screening.

Routine PSA screening is not recommended in men age 70+ years or any man with less than a 10-15 year life expectancy.

DCS Link:

https://conference.apps.mil/webconf/3a3f3c381cf86884cc472fb1e3190545

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For your convenience patients can access DCS link from home or work center.

For seat reservation and/or instructions on how to access DCS link please contact 243-7128. Thank you.

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Meet The Staff

11 Pictured from left to right: HN Shaquille Hill, LT Daniel Crouch (Director Of Health Promotion), HM3 Prince Delyons, HM1 Danny Brown (LPO), HN Mario Camacho, (front center) Mrs. Mary Cobb (Secretary)