VETERANS HEALTH MATTERS - Veterans Affairs

HealthTAKE THIS ISSUE HOME!VETERANSAward Winning Wellness Magazine for VISN 8 Veteransin Florida, South Georgia, Puerto Rico & the U.S. Virgin IslandsINSIDE:Managing Stress –Key to a better lifePictured: Veterans JosephOlivero and Kendrick Haynesparticipate in a tai chi classat James A. Haley Veterans’Hospital in Tampa.VAU.S. Department of Veterans AffairsVeterans Health AdministrationVA Sunshine Healthcare Network (VISN 8)FA L L 2 0 1 9M AT T E R S

VAU.S. Department of Veterans AffairsVeterans Health AdministrationVA Sunshine Healthcare Network (VISN 8)To Our ReadersMany of us would probably benefit from managingstress better. Without a doubt, chronic stress takes atoll on our health, both mentally and physically. That’swhy VA’s Whole Health approach offers Veterans manykinds of stress management options. Learn on pages 4and 5 how one Veteran got his stress under control andlowered his risk for many health problems.MANAGING EDITORJason W. DangelEDITORIAL BOARDMary Kay RutanVISN 8 Communication ManagerJason W. DangelVISN 8 Deputy Manager, Office of Communication& Stakeholder RelationsMichelle WinslowVISN 8 Program Manager, Health Promotion &Disease Prevention (HPDP), and Co-Chair, VISN 8Preventive Care CommitteeDiana AkinsBay Pines VA Healthcare System (VAHCS)Acting Veterans Health Education Coordinator& Co-Chair, VISN 8 Veterans Health CoordinatorsWorkgroupHeather FrebePublic Affairs Officer, Orlando VAMCKenita GordonPublic Affairs Officer,West Palm Beach VA Medical CenterEdwin Aviles-AlvaradoVeteran Health Education CoordinatorVA Caribbean Healthcare SystemDavid P. Folds, IIIHPDP Program Manager,James A. Haley Veterans’ HospitalEd DrohanPublic Affairs Specialist,James A. Haley Veterans’ HospitalVeterans Health Matters is a quarterly healthand wellness magazine for Veterans producedby the VISN 8 Office of Communication. VISN 8 isthe country’s largest network of VA hospitals andclinics serving Veterans in Florida, South Georgia,Puerto Rico and the Caribbean. Your feedbackis welcome. If you’d like to comment on thecontent, please e-mail or write to:Managing Editor Veterans Health MattersVISN 8 Office of Communication140 Fountain Parkway, Suite 600St. Petersburg, Florida 33716e-mail: visn8communicationoffice@va.govVisit VISN 8 on the web: www.visn8.va.gov2 Veterans Health Matters » www.visn8.va.govAre you one of 30% of Americans who don’t get enough sleep? Moreresearch is showing the significant health benefits of quality sleep,including managing stress better. Check out some ways to help get a goodnight’s sleep on page 3. You’ll also find information about Path to BetterSleep , VA’s new online sleep program for Veterans.Along with having more sleep problems, drinking too much alcohol canlead to a whole host of major health problems. If you choose to drinkalcohol, read on page 6 about recommended daily limits for alcohol intaketo help keep your health risks low.Finally, we have a fun word puzzle on page 7, followed by a heart-healthypizza recipe with a veggie crust that may surprise you.Be well!Miguel H. LaPuz, M.D.Network Director, VISN 8Great American Smokeoutis November 21!Quitting tobacco is the single mostimportant thing you can do toimprove your health and protectyour family’s health. If you quitsmoking or using other forms oftobacco, you and your family willexperience short and long-termhealth benefits. It’s never too late toquit! Your health will improve at anyage after quitting tobacco.Make the Great American Smokeoutevent your day to start your journeytoward a tobacco-free life. You’ll bejoining thousands of Veterans acrossthe country in taking a major steptoward a healthier life, and reducingyour cancer risk.The VA can help you get theresources and support you need toquit. Talk to your health care teamtoday or visit www.mentalhealth.va.gov/quit-tobacco.

Sleep SolutionsAre you one of the 30% ofAmericans who don’t get enoughsleep? If you don’t get seven to ninehours of mostly uninterrupted sleepevery day, you are missing out onimportant health benefits. Qualitysleep plays a vital role in refreshingyour mind and your body daily. Thisimproves immune system function,enhances memory, and reducesyour risk of developing severalchronic diseases, including heartdisease and depression.Path to Better Sleep VA’s new sleep program may helpif you are having problems gettingto sleep and staying asleep. Thisfree, online program can help youset a sleep schedule, modify sleepbehaviors, and reduce unhelpfulthoughts that can keep you fromgetting a good night’s sleep. Formore information visit d caffeinein coffee, tea,soda, and othercaffeinatedbeverages after12 p.m.Get out of bed andgo to another roomif you can’t fall asleepwithin 20 minutes. Doactivities, such as lightstretching, or meditatingbefore trying to fallasleep again.If you continue to have longterm sleep problems, talk to yourVA provider about finding sleepsolutions that work best for you.Avoid alcoholwhich makesgetting to sleepeasier, but alsotriggers waking upduring the night.6Tips forBetter SleepAvoid napping,or limit naps to20 minutes.Go to bed andget up at thesame time everyday, even onweekends.Wind down onehour before bedtime.Turn off screens, dimthe lights, lower thetemperature, and dosomething relaxing toget sleepy.FALL » 2019 3

Managing StressKey to a better life“The firstclass I tookhere, I was sorelaxed thatI went homeand slept forfive hours,and that’sthe first timeI did that infive years.”By Ed DrohanJames A. Haley Veterans’ Hospital Public AffairsSTRESS CAN BE ADOUBLE-EDGED SWORD.On one hand, a certain amountof stress is a good thing becauseit helps people perform at theirhighest level. Think of somebodypreparing for an important test inschool. But, when you go beyondthat healthy level, stress can quicklybecome “distress” and can lead toboth mental and physical issues.4 According to James A. HaleyVeterans’ Hospital Whole Health ChiefDr. Jacquelyn Paykel, chronic (longterm) stress can affect many bodysystems, including the brain. “Whenyou have chronic stress, you candevelop high blood pressure, heartdisease, diabetes, and migraines,”Paykel said. “Chronic stress can havean impact on the brain itself. Weknow there can be a loss of brainmatter in response to chronic stress.”Veterans Health Matters » www.visn8.va.govPaykel said that stress is a changein your system that responds tosomething that impacts you fromthe outside or the inside of the body.Your thoughts, or how you perceivea situation, can trigger your stressresponse. When people think ofstress, they are usually referring todistress. This is a form of unhealthystress because a situation is toomuch for their personal or socialresources to handle. As a result, aperson is unable to respond howthey would like to in that negativesituation. That’s where VA’s stressreduction programs can assist.

Whole Health can helpVA’s WholeHealth systemuses a holisticapproach tohelp Veteransmanage stress.“We have psychologists whoassist with mindfulness and stressreduction,” Paykel explained. “Socialworkers and health coaches alsosupport our stress managementprograms,” Paykel added. “But it’snot just the providers or health careprofessionals assisting the Veteran.It’s everybody working together andreally understanding what makes usfeel better.”Paykel went on to explain that twoof the best methods for reducingstress are exercise and meditation.Programs offered through VA that canhelp Veterans manage stress betterinclude yoga, tai chi, and qigong.Many people may think thesebreathing and deliberate movementpractices help someone get theirmind in a better place. But there’salso a medical explanation for howthey help relieve stress.The body’s autonomic nervoussystem has two parts, which actmostly unconsciously to controlbody functions, such as heartrate and digestion. One is thesympathetic and the other is theparasympathetic nervous system.Paykel said you can think of thesetwo parts as the body’s gas pedaland brake pedal, respectively. Whenthe parasympathetic system getsstimulated, a person becomescalmer. The breathing exercisesand motions found in yoga and taichi stimulate the parasympatheticsystem to produce more calm andless stress.Pictured: Veterans bow with Instructor Jeffrey Belton at the beginning of acombined qigong and tai chi class at James A. Haley Veterans’ Hospital in Tampa.One Veteran’s storyFor one Veteran, activating theparasympathetic nervous system bydoing tai chi paid big dividends in hislife. “I had a stroke five years ago andlost the ability to sleep,” said VeteranJimmie Williams. “I would go two orthree days without sleeping, andon the third day I’d get two or threehours of sleep.”Several months ago, Williamsbegan attending tai chi, yoga, andqigong classes (another exercisewith coordinated body movements,breathing, and meditation). He saidthe positive results were almostimmediate. “The first class I took here,I was so relaxed that I went homeand slept for five hours, and that’sthe first time I did that in five years,”Williams said.“I also have spinal stenosis – fourrods, five plates and 10 screws in myback. When I came to this class, I wason a cane and had an AFO, whichis a leg brace. Now I’m AFO free, I’mcane free, and I can actually sleep ona regular basis.”If you need help managing stress in yourlife, talk with your VA health care providerto see if some of these Whole Health stressmanagement programs are right for you.Watch the Video!To see a video version of Managing Stress – Key to a better life,visit www.visn8.va.gov/VISN8/news/publications.asp.FALL » 2019 5

Limit AlcoholGuidelinesMost adults who drink alcohol inmoderation don’t have seriousside effects. But drinking too muchalcohol and “binge drinking” canlead to a much higher risk for majorhealth problems, including liverdamage, heart disease, and injuriesfrom car crashes.If you choose to drink alcohol, followthese recommended limits to helpkeep your health risks low:MenIf you drink alcohol*Binge drinking is:Limit to 2 drinks a dayMore than 4 drinkson one occasionWomenLimit to 1 drink a day(and 64 )More than 3 drinkson one occasion*Limit alcohol guidelines are from www.prevention.va.gov.What counts as 1 drink?OR12 ounces beerAbout 5% alcohol6 Do you have alcoholconcerns?OR5 ounces wineAbout 12% alcoholVeterans Health Matters » www.visn8.va.gov1 ½ ounces hard liquorAbout 40% alcoholIf you are worried abouthow much you drink,talk to your VA healthcare team about gettinghelp. Effective treatmentsare available, includingindividual counseling,group treatments,medications to reducecravings or preventrelapse, and more.Remember, it’s a sign ofstrength to ask for help.