Healthy U

Issue 11

Upcoming Events

Facing a very difficult situation or time in your life? Treat yourself with compassion.
New research shows that when you treat yourself kindly in the face of failure, rejection, defeat, or other negative event, you may be able to cope and feel better.

Although Western society has emphasized the importance of high self-esteem, having self-compassion may be more important in dealing with negative life events according to researcher and Wake Forest University psychologist Mark Leary, PhD.

“Self-compassion involves treating yourself with the same kindness you would show a friend whether you feel good about yourself or not,” said Leary. “Self-esteem is simply feeling good about yourself.”

In his research, Leary found that those with higher self-compassion were more likely to think “Everybody goofs up now and then” and less likely to think “I am such a loser” or “I wish I could die” in response to a distressing situation.

Source: News release Aug. 22, 2005, Wake Forest University

How Addicted Are You to Smoking?

Is smoking “just a habit” or are you addicted? Many smokers are unsuccessful at quitting because of their addiction to nicotine. Every person has a different level of nicotine addiction. The more dependent you are on nicotine the more severe the withdrawal symptoms are when you try and quit.

If you smoke, take this mini assessment to find out how addicted your body is to nicotine.
1. How soon after you wake up do you smoke your first cigarette?
A. After 60 minutes (0 points)
B. 31-60 minutes (1 point)
C. 6-30 minutes (2 points)
D. Within 5 minutes (3 points)

2. Do you find it difficult to refrain from smoking in places where it is forbidden?
A. No (0 points)
B. Yes (1 point)

3. Which cigarette would you hate most to give up?
A. The first in the morning (1 point)
B. Any other (0 points)

4. How many cigarettes per day do you smoke?
A. 10 or less (0 points)
B. 11-20 (1 point)
C. 21-30 (2 points)
D. 31 or more (3 points)

5. Do you smoke more frequently during the first hours after awakening than during the
rest of the day?
A. No (0 points)
B. Yes (1 point)

6. Do you smoke even if you are so ill that you are in bed most of the day?
A. No (0 points)
B. Yes (1 point)
Your Total Score _________

More Info

Life expectancy for Americans has reached an all-time high at 77.6 years according to statistics released by the Centers for Disease Control and Prevention. The gap between male and female life expectancy has declined to 5.3 years. The gap peaked at 7.8 years in 1979. Record-high life expectancies were found for white males (75.4 years) and black males (69.2 years), as well as for white females (80.5 years) and black females (76.1 years).

Source: CDC National Center for Health Statistics

Minnesota tops the list of the healthiest states according to United Health Foundation (UHF) followed by New Hampshire and Vermont. They are followed by Hawaii (4), Utah (5), and Massachusetts (6). The bottom three states on this year’s list are Louisiana at 50, Mississippi at 49 and Tennessee at 48.
Overall, the health of the Americans has improved by 17.5 percent since 1990. All 50 states have shown positive health changes according to the UHF nationwide survey report. Better personal health choices, safer communities, and public health programs have contributed to this increase. But even in the healthiest states, minority groups suffer disproportionately more health problems leading to premature death.

Source: America’s Health: State Health Rankings 2004, United Health Foundation

Smoking cont'd
If Your Score Is... Your Nicotine Dependence Level Is
0-2................. Very low dependence
3-4................. Low dependence
5 ....................Medium dependence
6-7................. High dependence
8-10............... Very high dependence
Source: Heatherton TF, Kozlowski LT, Frecker RC, Fagerstrom KO. “The Fagerstrom Test for Nicotine Dependence: A Revision of the Fagerstrom Tolerance Questionnaire, British Journal of Addictions, 1991, 86:1119-27.

No matter what your score, even if it is low, it is important that you quit smoking. By doing so you will reduce your risk for a variety of smoking-related life-threatening health problems including heart attack, stroke, and cancer. Just 1 year after quitting smoking, you reduce your risk for heart disease by half. Fifteen years after quitting, your risk for heart disease is the same as someone who have never smoked.
Source: “Daily Reasons to Breathe Clean,” National Women’s Health Information Center

Also remember your smoking affects those you love. Secondhand smoke takes it’s toll.An analysis of 29 studies has found that the effects of exposure to secondhand smoke can have almost the same effect as active smoking. The negative effect it has on cardiovascular health is greater than that of outdoor air pollution.
Source: Circulation, May 24, 2005.
Click for information on how to quit smoking, Free individual smoking cessation sessions with a nurse are available by calling UHCS at 472-1300.