No VacciNatioN ProcrastiNatioNPeople have various reasons for putting off vaccinations — they think they don’t need them, forget to get them or aren’t aware they need them. What’s important to remember is that scientists developed vaccines for 1 reason: to stop children and adults from getting sick and dying prematurely. Vaccines have helped us live decades longer than a century ago by protecting us from the devastating epidemics of measles, polio, diphtheria, pertussis and other serious diseases. For example, in the early 1900s, 4,000 people in the U.S. died every year from pertussis (whooping cough); in 2014, that number was 13 thanks to the pertussis vaccine.

Vaccines build immunity by imitating an infection that causes your system to produce antibodies to fight the disease. After getting a vaccine, the imitation infection can sometimes cause minor symptoms, such as fever; this is normal and expected as the body builds immunity to the disease.

Many vaccines are given in childhood, but adults still need vaccinations to prevent some illnesses, such as tetanus, types of pneumonia, influenza and shingles, as well as travel abroad to high-risk countries.

While several diseases have become rare due to vaccination programs, many still exist. Until they’re eradicated (such as smallpox), it’s vital to keep immunizing against them. Removing that protection could result in diseases spreading and becoming epidemic again.

August is Immunization

Awareness Month.

Live WeLL, Be Well

®

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Smart Moves Toolkit is at www.personalbest.com/extras/18V8tools.

Your Anti-Disability PlanExercise and stay active at every age. Major studies indicate that regular exercise throughout life is the best strategy for slowing or reversing the effects of aging on several biological markers (biomarkers), including:

Muscle strength: The more muscle you use, the less you lose. You can increase muscle strength at every age.

Body fat percentage. Without regular exercise your muscles shrink, fat tissue accumulates and you burn fewer calories, potentially leading to unhealthy weight gain. Aerobic capacity. The amount of oxygen your body circulates is a key indicator of overall fitness. Routine cardio exercise improves oxygen flow, boosting stamina and general health. ➡ Continued on page 4.

Safety Corner Handling Cardiac EmergenciesThe American Heart Association (AHA) recently launched a new campaign, AHA Workplace Safety Training Initiative, to promote first-aid, cardiopulmonary resuscitation (CPR), and automatic external defibrillator (AED) training. Recent research found that most U.S. employees are not prepared to handle a workplace cardiac emergency because they lack training in CPR and first aid.

Cardiac arrest happens when the heart suddenly stops beating. There are 10,000 cardiac arrests annually in the workplace. According to two online surveys, among more than 1,000 safety managers in industries, one-third said training was offered only after a workplace incident.

According to the findings:

• One-third reported lives were saved at the workplace or home due to workplace first-aid, CPR, and AED training.• Three-quarters said workplace injuries or medical conditions were treated on the basis of the training.• More than one-third felt it would be valuable to have training more often than every 2 years (the current requirement).• Although about 45 percent of younger workers took first-aid, CPR, or AED training, they were less likely to do so than older workers.

According to the AHA, only about 35 percent of employers offer cardiac training. If you need CPR/AED training, talk to your supervisor.

PB4.U® 8.2018 : Live Well, Be Well

Health Care Visits: Ask QuestionsWhen you’re diagnosed with a condition, the better you and your health care provider communicate, the more successful your health outcome.Questions are the answer. Health care providers depend on their patients’ questions, according to patient experts Dr. Adrienne Boissy, chief of patient experience at the Cleveland Clinic, and Dr. Ted Epperly, clinical professor of family medicine at the University of Washington School of Medicine. Here are questions they recommend you ask your provider about your treatments:

• What is the test for? • Why do I need this procedure? • When do I need it or can I delay it? • What are my treatment options? • Will it be emotionally stressful? • What changes can I make to improve my condition? • What outcome can I expect? • What are the side effects of my medication? • Should I get a second opinion? • What other questions should I be asking?

Because time is limited during provider visits, review your questions and come prepared to listen well. If possible, bring a family member or close friend to help listen and take notes. Quality care is a team effort, and that includes you, the patient.

Best Fitness ToolsIf you need help meeting fitness goals, try these tools and strategies to find one that works for you.

>> Activity trackers work when you use them consistently. Wearable devices and smartphones that track your steps and the calories you burn increase exercise motivation. Researchers found 80% of users stuck with their activity trackers for at least 6 months.

>> Walk your dog. A dog may not sound like a fitness tool, but walking their dogs helps people stay motivated, improves fitness and reduces excess weight, according to the CDC.

>> Give yourself food-free rewards. After your longest run or best workout, having a milkshake or cream-topped latte could cancel out the calories you just burned. Rewards are good motivators but choose calorie-free ones. Get a pedicure or a massage — or call a friend and share your success.

>> Set realistic goals. Fitness targets work when they are specific, realistic, important to you and reviewed regularly, according to fitness experts. Sign up at the National Institute on Aging’s go4life.nia.nih.gov/mygo4life to set short- and long-term doable goals and track your progress.

Climate Change and Health

Our planet’s shifting climate is linked to rising sea levels, more floods, droughts and heat waves, worsening air quality, and unusually intense storms, including hurricanes. With it comes increasing health risks.

The National Institute of Environmental Health Sciences and the World Health Organization say the following health problems are expected to increase if climate change continues:

Increases in skin cancer are associated with increased intensity of ultraviolet (UV) radiation.

Asthma and other respiratory conditions can worsen from high pollen and more particulate-laden air pollution due to hotter weather.

The risk for cardiovascular disease and stroke rises, along with high temperatures, due to more ozone and other air pollution.

Water-borne diseases transmitted through insects increase when temperatures rise. Flood-contaminated freshwater creates breeding grounds for disease-carrying insects such as mosquitoes.

We can all act to reduce climate change that is linked to carbon emissions. If you can, opt for a more fuel-efficient car. If possible, use public transit, walk or bike. Recycle and look for items you can reuse. Buy LED light bulbs; they use up to 80% less energy than conventional ones. Seal drafts and add insulation to increase your home’s energy efficiency. Even if you can’t take all of these steps, every bit helps.

tip of the month

PB4.U® 8.2018 : Live Well, Be Well

easy recipeFrom Personal Best®Perfect Hummus

Makes 6 servings. Per serving:148 calories | 5g protein | 6g total fat | 1g saturated fat | 3g mono fat 2g poly fat | 20g carbohydrate | 0g sugar | 4g fiber | 240mg sodium

Combine all ingredients except water in a blender or food processor and blend. Scrape the sides and blend again. Add water as needed to reach desired consistency. Blend again until smooth. Taste for salt and adjust as needed. Serve with whole-grain pita, carrot sticks and cucumber.

1 can (19 oz.) chickpeas, drained and rinsed

¼ cup fresh lemon juice 2 tbsp tahini (sesame seed paste) 1 clove garlic, minced

1 tbsp olive oil¼ tsp salt 1 tsp ground cumin2-3 tbsp water

Use the Ingredients ListWhen buying packaged foods, it’s important to look past label claims and spend more time reading the ingredients list. Some claims are unregulated and may make products seem healthier than they are. Ingredients lists can help you understand what’s in your food.

checkup timeWe’re into the second half of 2018 — how are you doing so far? Take some time to review your successes and make the rest of the year even better by adjusting goals or making new ones.

Exercise and weight goals. Do your weight control and fitness pursuits need improvement? Along with tracking your weight and exercise sessions, the American Psychological Association advises recording any episodes of emotional eating (e.g., what and where you ate) to identify behaviors that need changing.

Financial goals. Take stock of your savings, investments and debt. Review your monthly spending and expenses to maintain your budget. Visit the Consumer Federation of America’s Savings Checklist (americasaves.org) to see how you’re doing and how to save more.

Nutrition goals. The ChooseMyPlate program (choosemyplate.gov) can help with nutritious, quick recipes rich in fruits, vegetables and whole grains and a checklist to identify meal plans tailored to your age, gender and size.

Mental and physical health goals. Contact your health care provider’s office to see if you are due for a checkup, vaccinations, colonoscopy or other tests. Consider your mental health, too. Are you taking time to relax daily with yoga, meditation or other techniques? Talk to your health care provider if you need help with depression or anxiety.

Food Label Terms DefinedBy Cara Rosenbloom, RD

Grocery shopping used to be so easy. You’d head to the store, buy milk, bread and fresh produce, and you’d be set. Food shopping today is more challenging with increasing product options and decisions to make based on label claims and marketing buzzwords. Here’s your primer for what they mean:

Organic: This government-regulated term is only found on foods that are verified by a USDA-accredited certifying agent. Organic indicates the farming practices used for a food product’s ingredients (e.g., grains, meat, etc.), but it does not necessarily mean the product is nutritious. So, for example, cookies and chips labeled organic are no better for you than versions made with ingredients from conventionally grown plants.

Non-GMO: A genetically modified organism (GMO) is a plant or an animal food source whose genetic makeup has been modified in a laboratory. If GMO products are a concern for you, look for the Non-GMO Project logo, which verifies that each product ingredient comes from a non-GMO source.

Natural: Because the government doesn’t define or regulate this term, any food product can be labeled natural. The FDA is reviewing this term and may regulate its use in the future.

Plant-based: The ingredients are from plant sources (e.g., vegetables, beans, soy) rather than animal sources (e.g., meat, poultry, dairy).

Free-range: This is a farming method that gives animals time each day to roam around outside of their enclosure. Free-range is an unregulated marketing term; ask farmers what it means on their farm.

Hormone-free: This label is improperly used on animal-based foods, such as hormone-free steaks, because animals naturally have hormones. Some packages will say no added hormones, which means the animal was not given synthetic hormones.

Retirement doesn’t have the same meaning for everyone. Some people plan to retire and never work again. Some people plan for second careers in occupations that wouldn’t have adequately supported their families, but they do the work for pure enjoyment. Some people, whether by design or desire, choose to work part-time or seasonally to supplement their retirement income.Retirees (or survivors) who choose to receive Social Security benefits before they reach full retirement age (FRA) and continue to work have an earnings limit. In 2017, the annual earnings limit was $16,920 for those under FRA the entire calendar year. In 2018, it is $17,040. If you earn over the limit, we deduct $1 from your Social Security monthly benefit payment for every $2 you earn above the annual limit. In the calendar year you reach FRA, which you can check out at www.socialsecurity.gov/planners/retire/ageincrease.html, you have a higher earnings limit. Additionally, we will only count earnings for the months prior to FRA. In 2017, the limit was $44,880. In 2018, it is $45,360. In the year of FRA attainment, Social Security deducts $1 in benefits for every $3 you earn above the limit.There is a special rule that usually only applies in your first year of receiving retirement benefits. If you earn more than the annual earnings limit, you may still receive a full Social Security payment for each month you earn less than a monthly limit. In 2018, the monthly limit is $1,420 for those who are below FRA the entire calendar year. The 2018 monthly limit increases to $3,780 in the year of FRA attainment.

Once you reach FRA, you no longer have an earnings limit, and we may recalculate your benefit to credit you for any months we withheld your benefits due to excess earnings. This is because your monthly benefit amount is calculated based on a reduction for each month you receive it before your FRA. So, if you originally filed for benefits 12 months before your FRA, but earned over the limit and had two months of Social Security benefits withheld, we will adjust your ongoing monthly benefit amount to reflect that you received 10 months of benefits before your FRA, and not 12.Most people understand that if they work while receiving benefits before FRA, their benefit may be reduced. What most people do not consider in their retirement planning is that we recalculate your Social Security monthly benefit at FRA to credit you for Social Security benefit payments withheld due to earnings over the limit. Explaining the earnings limit is another way that Social Security helps secure your today and tomorrow.Understanding both the earnings limit and the possible recalculation of your ongoing Social Security benefits will provide an additional perspective on retirement for you to consider.

How the Work Rules Work for You By Kirk Larson, Social Security Washington State Public Affairs Specialist

Back to school time can be a hectic time for both you and the kiddos. These are some of our best back to school tips to help ensure this school year gets off to a great start!• Visit the school: Take your child’s route to school, and learn as much as you can about safety rules, and policies.• Introduce yourself to your child’s teacher: Introduce yourself to your child’s teacher and ask about the best method of communication (email, in-person, phone, etc.)• Make homework a priority: Make homework time a daily habit. Find a quiet and consistent place at home where your child can complete his or her homework.• Take charge of TV time: Limit the time that you let your child watch TV, and when you do decide to do TV time, make it a family affair.• Get everyone to be on time: During the summer, children aren’t always on a schedule. Start them on school season schedule 1 week before school starts.

• Make healthy meals: Fix nutritious meals at home, and, if you need extra help, find out if your family qualifies for any child nutrition programs, like the National School Lunch Program.• Get a check-up: It’s a good idea to take your child in for a physical and an eye exam before school starts.• Plan to read with your child everyday: Reinforce the importance of literacy by reading with your child at least 20 minutes daily.If you would like to speak with a counselor about back to school concerns, please call Wellspring EAP at 1-800-553-7798 or go online to www.wellspringeap.org.Source: Adapted from Parents: 9 Back to School Pro Tips, Ed.gov, retrieved from https://blog.ed.gov/2016/08/9-back-to-school-pro-tips/, January 12, 2018 by Wellspring EAP

Parents: 9 Back to School Pro Tips By Wellspring Family Services (EAP Provider)

PB4.U® Live Well, Be Well : 8.2018

Stay in Touch Keep those questions and

suggestions coming!

Phone: 800-871-9525 Fax: 205-437-3084 Email: PBeditor@ebix.com Website: personalbest.com

Executive Editor: Susan Cottman • Advisers: Jamie Lynn Byram, MBA, AFC, MS; Eric Endlich, PhD; Mary P. Hollins, MS, JD; Diane McReynolds, past Executive Editor; Zorba Paster, MD; Charles Stuart Platkin, PhD; Elizabeth Smoots, MD, FAAFP • Editor: Aimie Miller • Designer: Heather Burke

The content herein is in no way intended to serve as a substitute for professional advice. Sources available on request. © 2018 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited.

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expert advice

Blood sugar tolerance. Aging may reduce your body’s sensitivity to insulin. Exercise helps you control your blood sugar by making your body more sensitive to insulin. It also lowers your risk of type 2 diabetes. Blood pressure. It tends to increase as we age. But we can often prevent and reverse high blood pressure with regular exercise and weight control.

Your Anti-Disability Plan ➡ Continued from page 1.

The devastating wildfires that swept through the western U.S. last year left a toll on many. During wildfire season, take these precautions from the National Fire Protection Agency (NFPA) to protect your home:

Clear gutters, roofs, decks, porches, patios and fence lines from dead leaves, pine needles and anything that could act as a fire starter for a falling ember. Screen open areas on your home such as vents.

Store outdoor furniture and decorations when not using your deck or porch.

Keep mulch from touching the exterior of your home, fence or deck. If you live in a wildfire-prone area, the NFPA recommends raking out landscaping mulch at least 5 feet away. Likewise, trim back trees or shrubs that are closer than 5 feet.

Remove anything within 30 feet of your home’s exterior that could act as a large fuel source for fires — such as wood piles, spare lumber — even cars and boats.

Close all windows and doors and seal up pet doors and other openings before leaving if you are ordered to evacuate.

Wildfire Protection StrategiesQ: What are the signs of a gambling problem?

A: Opportunities to gamble are abundant — casinos, racetracks, sports pools, websites and lotteries. Many people can control their gambling, but for others, gambling becomes an addiction and they may:• Spend increasing amounts of time

and money on gambling.• Lie or steal to maintain their habit.• Risk their jobs or significant

relationships.• Become irritable when they can’t

gamble.• Chase losses to recoup money.• Become obsessed with gambling.• Have financial problems.

People at higher risk include those who are depressed, lonely or anxious, use alcohol or other drugs to manage feelings, are impulsive or take risks or have relatives with addictions.A broad treatment approach can help break the addiction cycle:• See a therapist experienced in

gambling addictions. • Join a support group. • Get financial counseling. • Address contributing problems

(depression, other addictions).• Participate in a voluntary banning

program or avoid gambling situations.

If you haven’t already, discover how regular exercise can greatly improve

your odds of aging well.

— Eric Endlich, PhD

News & Notes

› Anticipate Your 2019 Out-of-Pocket Healthcare Costs: If you plan to elect the healthcare Flexible Spending Account during Open Enrollment, include known expenses in your estimate. Check with your healthcare provider in August or September. Your provider may be able to provide an estimate for services that can be delayed to 2019, such as prescription eyeglasses or contact lenses, non-emergency crowns, orthodontia, or elective surgery.

› Open Enrollment for 2019: Make your benefit choices Monday, October 1 through Friday, October 26, 2018. Watch your home mail for an open enrollment letter in September.