Excluding skin cancers, colorectal cancer is the third most common cancer diagnosed in both men and women in the United States. The American Cancer Society estimates that about 108,070 new cases of colon cancer (53,760 in men and 54,310 in women) and 40,740 new cases of rectal cancer (23,490 in men and 17,250 in women) will be diagnosed in 2008. It is also one of the most preventable cancers, because it develops from polyps that can be removed before they become cancerous. AT RISK

• Men and women age 50 and older
• People who use tobacco, are obese and are sedentary
• People with a personal or family history of colorectal cancer or benign (not cancerous) colorectal polyps
• People with a personal or family history of inflammatory bowel disease, such as long-standing ulcerative colitis or Crohn's disease
• People with a family history of inherited colorectal cancer

RISK REDUCTION AND EARLY DETECTION

• Be physically active and exercise regularly.
• Maintain a healthy weight.
• Eat a high-fiber diet rich in fruits, vegetables, nuts, beans and whole grains.
• Consume calcium-rich foods like low-fat or skim milk.
• Limit red meat and avoid processed meats.
• Don't smoke.
• Don't drink alcohol excessively.

If you are at average risk for colorectal cancer, start having regular screening at 50. If you are at greater risk, you may need to begin regular screening at an earlier age. The best time to get screened is before any symptoms appear.

Remember – you can also earn points on your Wellness Passport if you have (or are scheduled) for a colonoscopy or other cancer screenings.

Online Resources
American Cancer Society
Prevent Cancer Foundation

February is American Heart Month. In the United States almost 700,000 people die of heart disease each year making it the leading cause of death in the United States. Making lifestyle changes such as aiming for a desirable body weight, being physically active, avoiding tobacco use, and following a diet consistent with the American Heart Association dietary recommendations can effectively control and lower risk factors for heart disease.
Commit to a healthier heart by following the simple recommendations below from the American Heart Association:

1. Make your calories count – focus on nutrient dense foods. Do not eat more calories than you know you can burn. Increase your physical activity to match the number of calories you eat.
2. Eat a variety of nutritious foods from every food group- choose vegetables, fruits, whole-grain products and fat-free or low-fat dairy products.
3. Avoid empty calories - cut back on foods high in cholesterol, drinks and foods with added sugars, and foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
4. Do not use tobacco and avoid tobacco smoke.

Prevention is the best medicine!

Online Resource:
American Heart Association – www.americanheart.org

The holiday season presents so many tasty temptations that even the most disciplined people have a hard time saying “no.” For most of us, the holiday season begins in mid-November and ends in January giving us eight weeks to overindulge. What’s more, weight gained during this season tends to stay with us. But, with knowledge about good nutrition, it is possible to eat healthy and still have fun.  Whether attending a company party, planning a dinner party or going out for a New Year’s Eve celebration, here are tips to help you enjoy the holidays and avoid undesired weight gain.
Party tips:

• Never go to a party hungry. Eat a low-fat snack before you go.
• Limit alcohol calories, which are stored as fat.
• Choose diet sodas, club sodas or water so you don’t waste calories on beverages.
• Exercise before eating. A brisk 30-minute walk can reduce your appetite as well as burn calories.
• Use small plates and take small portions.
• Choose mostly fruits and vegetables, and then add some of your favorite foods as a treat.
• Use salad dressing sparingly. Avoid soups and breads.
• Enjoy your favorite dessert, but watch your portion and don’t go back for seconds.
• When socializing, move away from the buffet table.

While the holidays are a wonderful time of year, we all know they can be a stressful too.  Remember that CIGNA offers their Strength and Resilience Stress Management Program all year round.  This program helps participants understand the root cause of stress; learn coping techniques and how to best manage stress.  Available at www.mycigna.com employees can enroll in either a telephonic or online version of the program.  Remember, you can also earn points on your Wellness Passport by enrolling.  

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.
There are 23.6 million children and adults in the United States, or 7.8% of the population, who have diabetes. While an estimated 17.9 million have been diagnosed with diabetes, unfortunately, 5.7 million people (or nearly one quarter) are unaware that they have the disease. It is the fifth leading cause of death in the United States and there is no cure.
Diabetes often goes undiagnosed because many of its symptoms seem so harmless. Recent studies indicate that the early detection of diabetes symptoms and treatment can decrease the chance of developing the complications of diabetes.  Some diabetes symptoms include:

• Frequent urination
• Excessive thirst
• Extreme hunger
• Unusual weight loss
• Increased fatigue
• Irritability
• Blurry vision

Please speak to your primary care physician if you experience any of these symptoms.  Please visit the American Diabetes Association website www.diabetes.org for more details or to take a diabetes risk test.

CIGNA Well Aware for Better Health has a disease management program available to all CIGNA members specifically designed towards diabetes.  The program is FREE.  Please visit www.mycigna.com to find out more and enroll today.

Also in the month of November, THE GREAT AMERICAN SMOKEOUT - takes place on Thursday, November 20th. One great resource we encourage is the CIGNA Quit Today® tobacco cessation program. The CIGNA Quit Today® tobacco cessation program provides members with a personal coach to help him or her quit tobacco - for good. By telephone or online, CIGNA will work with you to create a plan that's customized for you - and be there every step of the way. CIGNA members can call to sign up at 1-866-417-QUIT.

There is no sure way to prevent breast cancer. But there are things all women can do that might reduce their risk and help increase the odds that if cancer does occur, it is found at an early, more treatable stage.

Lowering your risk
You can lower your risk of breast cancer by reducing some risk factors. If you limit alcohol use, exercise regularly, and keep a healthy weight, you are decreasing your risk of getting breast cancer. Women who choose to breast-feed for at least several months may also reduce their breast cancer risk.

How is breast cancer found?
The earlier breast cancer is found, the better the chances that treatment will work. The goal is to find cancers before they start to cause symptoms. The size of a breast cancer and how far it has spread are the most important factors in predicting the outlook for the patient. Most doctors feel that early detection tests for breast cancer save many thousands of lives each year.
The ACS recommends the following guidelines for finding breast cancer early in women without symptoms:

Mammogram: Women age 40 and older should have a screening mammogram every year and should continue to do so for as long as they are in good health. While mammograms can miss some cancers, they are still a very good way to find breast cancer.

Clinical breast exam: Women in their 20s and 30s should have a clinical breast exam (CBE) as part of a regular exam by a health expert, at least every 3 years. After age 40, women should have a breast exam by a health expert every year.

Breast self-exam (BSE): BSE is an option for women starting in their 20s. Women should be told about the benefits and limitations of BSE. Women should report any changes in how their breasts look or feel to their health professional right away.

Women at high risk: Women with a higher risk of breast cancer should talk with their doctor about the best approach for them. This might mean starting mammograms when they are younger, having extra screening tests, or having more frequent exams.

PLEASE NOTE:  Breast cancer occurs mainly in women, but men can get it, too. Many people do not realize that men have breast tissue and that they can develop breast cancer.  For more information on this and other cancers, please visit www.cancer.org. 
Also, as part of our Building Healthy Lifestyles employee wellness campaign, we are hosting two education sessions on this topic.  Please click here for dates and locations.

Fruits and Vegetables Can Protect Your Health
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

Fruits and Vegetables and Weight Management
Substituting fruits and vegetables for higher-calorie foods can be part of a weight loss strategy.

The Colors of Health
Fruits and vegetables come in terrific colors and flavors, but their real beauty lies in what's inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases.

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly. For more information on how fruits & veggies can help you with a healthy lifestyle, please visit http://www.fruitsandveggiesmatter.gov.


Are there vaccines that protect against communicable diseases for adults?
Yes! Vaccinations are readily available for such common adult illnesses as influenza (flu), pneumococcal disease, herpes zoster (shingles), human papillomavirus (HPV), pertussis (whooping cough), hepatitis A and hepatitis B. Vaccinations against less common diseases such as measles, mumps, rubella (German measles), tetanus (lockjaw), diphtheria and varicella (chickenpox) are also needed by some adults. The Centers for Disease Control and Prevention's (CDC) recommendations clearly identify people who are at risk for these diseases and who should be immunized to prevent these diseases and their complications. Please visit www.mycigna.com or www.cdc.gov to find more information on recommended immunization schedules and more.

Why immunize?
Some of these illnesses, once contracted, do not have a cure, and all may cause tremendous health problems or even death. Vaccines are among the safest medical products available; they are very effective, and can prevent the suffering and costs associated with these preventable diseases.

** FLU SHOTS COMING IN EARLY NOVEMBER ** Employees (and their adult dependents) covered on the CIGNA Health Insurance will be eligible to receive flu shots at no cost!  WATCH YOUR EMAILS AND BULLETIN BOARDS FOR MORE INFORMATION.

Tanning and excessive sun exposure can cause severe damage to eyes
Americans spending an average of 3.5 hours per day outdoors - this amounts to more than 1,000 hours of UV damage to their eyes each year.  Whether playing on the beach or pulling weeds in the backyard, everyone should wear eyewear that blocks 99 to 100 percent of UVA and UVB rays in conjunction with a brimmed hat.  Wraparound sunglasses are the most effective in protecting the delicate skin around the eyes as well. 
Children are also susceptible to UV damage and should be encouraged to wear UV-blocking eyewear for all daytime outdoor adventures, specifically between the hours of 10 a.m. and 3 p.m., when UV rays are the most intense.  Eye protection should even be worn during overcast days.
People who have had cataract surgery or other retinal disorders, and people who take certain medicines, such as tetracycline, sulfa drugs, birth control pills, diuretics and tranquilizers, are also at special risk for eye damage.
For more information on the dangers of UV exposure and how to choose the best options for adults and children, please visit www.preventblindness.org/uv or call 1-800-331-2020.

Summer is here so it is natural to enjoy all kinds of outdoor activities! We encourage you to follow these sun-safety tips all year long to help prevent serious skin damage and possibly skin cancer!

• Keep in mind the sun is strongest between 10 am and 2 pm.
• Always wear protective clothing when outside and wear clothing that's dark and tightly woven.
• Wear a wide-brimmed hat and sunglasses.
• Remember that UV rays bounce off sand, concrete, and water.
• Do not use sun tanning beds.
• Keep very young children (6 months or less) out of the sun.
• Sunscreens need to be applied liberally and evenly over all exposed areas.
• Apply a sunscreen with a SPF of 15 or higher whenever you're outdoors. To achieve adequate UV protection you should use products that provide a broad spectrum of protection, which means protection against both UVB and UVA rays.
• For children, use sunscreen with an SPF 30 or higher.
• Apply sunscreen before going outdoors and reapply often.
• Reapply sunscreen after swimming, perspiring, and toweling off.
• Provide complete sunscreen coverage for your skin (including neck, ears and lips!).
• For people with thin or thinning hair, apply sunscreen to the scalp as well.
• And remember stay in the shade whenever possible!

What is stroke?
Stroke is a type of cardiovascular disease. It affects the arteries leading to and within the brain. A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or bursts. When that happens, part of the brain cannot get the blood (and oxygen) it needs, so it starts to die.  Stroke can be caused either by a clot obstructing the flow of blood to the brain or by a blood vessel rupturing and preventing blood flow to the brain. Stroke is the No. 3 cause of death in the United States, behind diseases of the heart and cancer.

What can you do to help reduce your risk?

• Eat a balanced diet emphasizing a variety of fruits, vegetables, grains, low-fat or nonfat dairy products, fish, legumes and sources of protein low in saturated fat.
• Get physically active at least 30 minutes per day, most days of the week.
• Don't smoke - if you smoke, stop.
• Schedule regular visits with your doctor.

For more information on strokes, please visit www.americanheart.org

Cancer is a term that encompasses over 100 different diseases and happens when there is an out of control or abnormal growth of cells than can spread locally or be transported to other parts of the body.  In the US, men have slightly less than a 1 in 2 lifetime risk of developing cancer; for women, the risk is a little more than 1 in 3.

Cancer prevention involves reducing risks that can lead to the development of certain cancers. Some simple tips include:

Eat plenty of vegetables and fruits (Aim for 5-9 servings/day)

Maintain a healthy weight and be physically active

Drink alcohol only in moderation, if at all

Select foods low in fat and salt

Prepare and store foods safely

Avoid all tobacco products

Please visit the American Cancer Society website www.cancer.org for more information. 

Start the month right by following the Food Guide Pyramid and develop a plan for meals and snacks that are right for you. Add color to your plate by eating more fruits and vegetables. These foods are packed with vitamins, minerals, and fiber and may help prevent some cancers and lower blood pressure.

Eat sensible portions. Knowing your appropriate serving sizes is part of eating smart.

Get physically active. If you're not currently active, think of ways to increase your activity like parking in a further space and walking the rest of the way or try taking the stairs instead of the elevator.

If you start today, you'll have a full month to learn new behaviors, develop new habits and get yourself on the right path to eating smart and staying healthy.