Get Ready for the 'Great American Smokeout'—November 19

Every year, smokers across the nation take part in the American Cancer Society’s "Great American Smokeout" by smoking less or quitting for a day. Quitting is tough, but more and more faculty and staff are proving it’s possible. This event challenges smokers to stop using tobacco and raises awareness of the many effective ways to quit for good.

Free Tobacco Cessation Programs

Trying to quit tobacco on your own? Did you know that your chance of success more than doubles with a smoking cessation program? The following programs offer free help that includes a personalized quit plan and counseling. Give it a try!

• Choose a link below to visit your medical plan's tobacco cessation program, Free & Clear®:

• Uniform Medical Plan - earn a bonus, too!
• Aetna Public Employees Plan
• Group Health

• For all other medical plans, call the Washington State Tobacco Quit Line at 1-800-QUIT-NOW.

Reduce Your Risk of Lung Cancer

November is Lung Cancer Awareness Month. Did you know that more people die from lung cancer than any other type of cancer—more than breast, prostate, and colon cancer combined? Here's how you can reduce your risk of lung disease:

Don't smoke - The most important thing you can do to prevent lung cancer is to not start smoking or to quit if you currently smoke. Free "quit smoking" support is available. See article above.

Avoid secondhand smoke - CDC's Office of Smoking and Health has information about secondhand smoke.

Make your home safer - The Environmental Protection Agency (EPA) recommends that all homes be tested for radon. EPA's web site has information about radon and radon testing.

Workplace safety - Health and safety guidelines in the workplace can help workers avoid things that can cause cancer. The UW's Environmental Health and Safety Department assists organizational units in meeting their responsibility to protect the environment and to provide a safe and healthful place of employment and learning. The University of Washington is a smoke-free workplace. Read the UW's Smoking Policy.

Source: Centers for Disease Control and Prevention

Diabetes Awareness

November is American Diabetes Month. The risk for Type 2 Diabetes may be reduced by maintaining a healthy body weight, choosing a nutritious diet, and engaging in physical activity. Try adding a variety of fresh fruits and vegetables to your diet this month, and get up and enjoy some moderately intense physical activity for at least 30 minutes a day.

Symptoms

More than 6 million people in the United States have type 2 diabetes, many without even realizing it. Some people have symptoms but do not suspect diabetes. You should get checked by your doctor for diabetes or pre-diabetes (which can lead to type 2 diabetes) if you are experiencing these symptoms:

• increased thirst
• increased hunger
• fatigue
• increased urination, especially at night
• weight loss
• blurred vision
• sores that do not heal

Risk Factors for Type 2 Diabetes

The following factors may increase your risk for type 2 diabetes. The more items that apply to you, the higher your risk—so you should get tested for diabetes.

• Am over 40 years of age.
• Am overweight.
• Have a parent, brother, or sister with diabetes.
• Family background is Alaska Native, American Indian, African American, Hispanic/Latino, Asian American, or Pacific Islander.
• Have had gestational diabetes or gave birth to at least one baby weighing more than 9 pounds.
• Have high blood pressure.
• Have high cholesterol levels.
• Am fairly inactive, i.e. exercise fewer than three times a week.
• Have polycystic ovary syndrome, also called PCOS—women only.
• Have impaired glucose tolerance (IGT) or impaired fasting glucose (IFG).
• Have other clinical conditions associated with insulin resistance.
• Have a history of cardiovascular disease.

Learn more about diabetes and how to stay healthy at the National Diabetes Information Clearinghouse.

Source: National Diabetes Information Clearinghouse, a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services.

Diabetes Research at the University of Washington

• UW Diabetes Endocrinology Research Center
• R.H. Williams Laboratory
• UW Women’s Health

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The Road to Resilience

10 Tips to Build Resilience

Are you feeling overwhelmed or unable to function at work? If so, professional help is available. You can deal with stress and other psychological issues by contacting UW CareLink—the faculty and staff assistance program—or the Mental Health Clinic at Hall Health Center or a mental health provider in for your health plan.

Meanwhile, consider these tips for building resilience:

• Make connections.
• Avoid seeing crises as insurmountable problems.
• Accept that change is a part of living.
• Move toward your goals.
• Take decisive actions.
• Look for opportunities for self-discovery.
• Nurture a positive view of yourself.
• Keep things in perspective.
• Maintain a hopeful outlook.
• Take care of yourself.

Read more.

Special Events & Activities

Ride in the Rain Challenge

Have you considered commuting to campus by bike? Are you already a bike commuter who wants to encourage others? Come join the fun and pedal around (or through) the puddles in competition with hundreds of fellow faculty, staff, and students. The 2009 Ride in the Rain Challenge is sponsored by Commuter Services and runs from November 1–30. For a seventh year, rain or shine, UW bike commuters will compete for prizes such as the most rides in the rain, the most total commute trips, and the most new riders signed up. Sign up as a team or an individual rider at uwcommute.com/riderain.

Ongoing Events & Activities

Weight Watchers @ Work

Weight management involves balancing food, behavior, support, and exercise. At Weight Watchers, you will be encouraged to develop healthy habits, exercise, and make smarter food choices—all in a supportive environment. Learn more by attending a Weight Watchers @ Work meeting. See the Weight Watchers Schedule or visit www.weightwatchers.com.

Free Blood Pressure Screenings

As a service to the UW community, the Employee Health Center at Hall Health Center is offering free blood pressure screenings to faculty and staff. For more information or to schedule an appointment, call 206-685-1026.

UW Recreational Sports Programs

Join the IMA and take advantage of sports and fitness classes, intramurals, the golf range, the indoor climbing center, and more. Personal trainers are available, too! Learn more.

Health and Wellness Classes at the UW Women's Center

The UW Women's Center offers a variety of classes on health, wellness, fitness, yoga, meditation, and more. Check out the current class schedule or call 206-685-1090.

Experimental College Offers Wellness Classes

Are you interested in learning yoga, meditation, massage, Pilates, or Latin dance? See the ASUW Experimental College course catalog for a list of classes that can lead you to relaxation and fitness! Questions? Contact asuwecoa@uw.edu or call (206) 543-4375.