Hawc Telegraph Jul Sept 2014

Building 827 Robins AFB, GA 31098 (478) 327-8480, 78 MDG/SGPZ
J U L S E P T 2 0 1 4
U N I T E D S T A T E S A I R F O R C E
HAWC Telegraph
Mission enhancement through a healthy community
PROFESSIONAL STAFF:
Stuart Bapties PHD-c, MSPH, CHES Director
SSgt John ForanNCOIC
Dani Lebovitz MS, RDN, CSSD, LD, CDE Registered Dietitian

HAWC classes are available to Active Duty, Reservist/Guard, retired military, their dependents, DOD civilians and
contractors at no cost to you.
Classes are limited and ALL CLASSES REQUIRE PRE-REGISTRATION.
For information/registration by the HAWC staff please call 478-327-8480.
HAWC Telegraph and more HAWC information can be located on www.robins.af.mil.
HAWC hours of operation are 0700-1600 Monday-Friday, closed on weekends and federal holidays.
Check out and Like our FACEBOOK page: Robins AFB Health and Wellness Center (HAWC)
Visit us on Sharepoint: https://cs.eis.afmc.af.mil/sites/Robins/hawc/default.aspx
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I NS I DE T HI S I S S UE
Eat Your Way to Sun
Protection
By Dani Lebovitz
1, 8
Classes Offered
2-4
Polycystic Ovary Syn-
drome (PCOS) and
Your Health
By Marita Radloff,
Dietetic Student
5
Quench Your Thirst!
By DeWanna McKinney,
Red Cross Volunteer
5
Protect Your Skin:
Sunscreen is Key!
By John Foran
8
Recipes
By Dani Lebovitz
8
In Season 9
Dont Take Sleep Light-
ly: Rest for Optimal
Performance and Good
Health
By Stuart Bapties
10, 14
Whats Causing My
Memory Loss?
By Federal Occupational Health
12
Liquid Nicotine Poison-
ing: Its a Matter of
When
By Kinzie Brokenshire, BSN,
RNC, IBCLC, Family Advocacy
Nurse
12
Airman & Family Readi-
ness Center Schedule
13

Eat Your Way to Sun Protection
Research reveals that there
are some foods that can guard
the skin at the cellular level
against damage caused by the
suns ultraviolet rays (UV)
rays.
Certain foods are high in
c o m p o u n d s c a l l e d
antioxidants, which protect
the cells of our bodies against
harmful substances called free
radicals that damage cells.
Eating these foods can help
reduce damage to your skin
caused by exposure to
sunlight.

Try eating foods with these 5
nutrients to protect your skin
this summer:
Omega 3 fatty acids:
Research suggest omega-3
f atty aci ds have anti -
inflammatory powers that can
help protect cells from free
radical damage caused by the
sun and may even protect
against some types of skin
cancer. You can find these in
fatty fish like salmon, tuna,
shellfish, flaxseed, flaxseed oil,
and chia seeds.
Beta-carotene & Lycopene
Beta-carotene and lycopene
are antioxidants that reduce
free radicals in the body and
aid in UV protection. You can
find these in red, orange, deep
yellow, and dark leafy green
vegetables such as tomatoes,
carrots, spinach, Brussels
sprouts, sweet potatoes,
broccoli, and watermelon to
name a few.
Flavanoids
Flavanoids are known to be
heart protective and they can
help shield your skin cells too!
Flavanoids are found in cocoa
or dark chocolate so protect
your skin with a little dark
chocolate today, but be sure
to watch chocolate in the heat
so it doesnt melt!
Continued on page 8...
Classes Offered
P A G E 2
TOBACCO CESSATION
This 3 week program provides education and support to clients that desire to quit using tobacco. The 4th week is a Support
Group for those that want to attend. Program includes the use of prescription medications such as Chantix and Nicotine Patches.
Class Times 1100-1200 , Wednesday
July
9, 16, 23
August
6, 13, 20
September
3, 10, 17
BETTER BODY, BETTER LIFE
Nutrition Education & WorkOut Sessions
This 12 week program meets 3 times a week designed
to educate participants on physical activity and a variety of
nutrition topics to promote optimal weight loss. This pro-
gram is both an educational and hands on approach to
weight loss which will include one day a week of in-class
instruction and two days a week of physical activity.
Please only sign up for this class if you plan on de-
voting three days a week!
See 70DAY Fit 4 Life Challenge for
Drop-in nutrition classes this quarter!
BEWELL PERFORMANCE NUTRITION
Eating to Fuel Your Body
Ready to learn how to fuel your body for performance? In
this program you will learn nutrition for energy manage-
ment for optimized metabolism and peak performance.
This class is designed for our active duty, Guard and Re-
serve warrior athletes and anyone who wants more energy
each day! This class is a PREREQUISITE for the Bod Pod.
Bod Pod is for military members only.
Class Time 0900-1030 Wednesday
9 July
6, 20 August
10, 24 September

BEWELL RUNNING IMPROVEMENT
PROGRAM (RIP)
This 4 week program meets 3 days a week and is de-
signed for the runner who has a good base or foundation in
running. You will further enhance or improve running form
and technique as well as learn drills and exercises to work
on key elements of running. This course will also help you
understand and experience speed, interval, and pace train-
ing techniques that will certainly improve your run PT
times!
Class Time 0800-0900 Monday, Wednesday, Friday
16 June11 July
4 August29 August
3 Sept26 Sept
(4 Week Program)
BEWELL WALK-TO-RUN PROGRAM
This hands-on beginner or post rehabilitative 10 week
program meets 2 days a week and is designed to safely
prepare you for progression to intermediate running pro-
grams. It is specifically designed to properly build a running
base for progression to other higher intensity run training
programs that are important for improving run speed and
performance.
Class Time 0800-0900 Tuesday and Thursday
10 June21 August
(10 Week Program)
Commissary Tours
Want to save more money and eat better too? Meet at the
Commissary to learn the tricks of grocery stores to get
more of your hard earned money. Come prepared to talk
about your weekly purchases and compare them to healthi-
er alternatives. Leave with information about healthy meals
on a budget and tools to help you live better!
Class Time 1300-1400 Tuesday
29 July
26 August
30 September

Please call 327-8480
to register for clas-
ses!!!
The initial Physical Training Leader (PTL) class is an all
day (8 hours) course designed to teach the basic con-
cepts for safe and effective exercise programs, as well
as the administration of the Air Force Physical Training
Test. Topics covered include, but are not limited to:
Exercise training principles/concepts, exercise tech-
nique, injury prevention strategies, and class design.
Members are required to have and maintain CPR certi-
fication and a passing PT assessment.
Class Time 0730-1600, Tuesday
Class Dates for the Quarter:
Oct 8
Nov 12
Dec 10
PHYSICAL TRAINING LEADER (PTL)
The refresher Physical Training Leader (PTL) class
is 3 hour course designed to reinforce and build
on the basic concepts from the initial course.
Lecture will go more in depth in regards to train-
ing principles, concepts, and exercise science.
Members are required to have and maintain CPR
certification and a passing PT assessment.
Class Time 0900-1200, Friday
Oct 4
Nov 8
Dec 6

PTL REFRESHER
Classes Offered

PTL REFRESHER [A]
The refresher Physical Training Leader (PTL) class is 3 hour
course designed to reinforce and build on the basic concepts
from the initial course. Lecture will go more in depth in
regards to training principles, concepts, and exercise science.
certification, PTL-B class, commanders written PT
policy letter, and a passing PT assessment.
Class Time 0800-1100 Friday
NONE July
1 August
5 September
PHYSICAL TRAINING LEADER (PTL) [A]
The initial Physical Training Leader (PTL) class is an all day
(8 hours) course designed to teach the basic concepts for
safe and effective exercise programs, as well as the admin-
istration of the Air Force Physical Training Test. Members
are required to have and maintain CPR certifica-
tion, PTL-B class, commanders written PT policy
letter, and a passing PT assessment.
Class Time 0800-1600 Friday
24 July
22 August
NONE September
P A G E 3
Physical Training Leader (PTL) Prerequisite Changes
The new Fitness AFI 36-2905 has brought new requirements for the PTL certification process! There are now
two PTL categories mentioned in the AFI, PTL-A and PTL-B. The PTL-B training is administered by the Fitness
Assessment Cell (FAC). The primary role of this course is to instruct on the fitness assessment administration
processes (aka PT testing). Prerequisites for attending the PTL-B course are BLS certification prior to attending
the class and to have/maintain a satisfactory score on the physical assessment.
The role of the PTL-A course is to provide education and training on leading squadron Commander approved
group PT. This course is instructed by the Health and Wellness Center (HAWC). The prerequisites for attending
this training is now completing the above mentioned PTL-B (fitness testing) training with the FAC prior to attend-
ing this course, as well as the unit providing the HAWC with a copy of their Commander directed unit-led physi-
cal training program in written policy. Members are also required to stay current on their BLS training and main-
tain a satisfactory physical assessment score as required by the PTL-B training.
To be enrolled or if you have specific questions about the PTL-B training please contact the FAC at 222-5307 or
e-mail Mr. Whitehead at michael.whitehead.7@us.af.mil. To be enrolled or if you specific questions regarding the
PTL-A training please contact the HAWC at 497-8480.

The Air Force (AF) BE WELL program is designed to help individuals seeking to improve their
health and fitness by providing general information on physical activity and nutrition through class-
room discussions and Workbook activities. This program helps participants identify personal goals
along with ways to make behavioral changes to meet those goals. The course is open and encouraged
for all active duty and is required by some AF personnel as addressed in AFI 36-2905, Fitness Program.
BE WELL is now accomplished online through ADLS on the
Air Force Portal.
Oct 8
Nov 12
Dec 10
Oct 4
Nov 8
Dec 6

PTL REFRESHER
Classes Offered
P A G E 4
HEALTHY PREGNANCY
This class is for pregnant women who want to reap the
many health benefits of exercising and good nutrition. The
first part of the class will include adapted strength exercises,
prenatal and postpartum exercises, and safety guidelines.
The second half of the program will focus on pregnancy
nutrition; what to eat and what to avoid, combating nausea,
and special nutrients needed for fetal development.
Class time 0830-1030, Wednesday
30 July
13 August
17 September
DIABETES SELF MANAGEMENT
This class provides education and training concerning the
nutritional management of diabetes. By attending this pro-
gram participants will be able to identify health behaviors,
learn the basics of carbohydrate counting both through
portion sizes and label reading, understand the practical
application of carbohydrate counting for meal planning and
build strategies for controlling carbohydrate intake.
Class Time 1300-1500 Wednesday
30 July
13 August
17 September
Healthy Heart
This class informs of the dangers of high cholesterol
and high blood pressure. Participants will learn how
to lower cholesterol and blood pressure through
positive lifestyle and changes and the DASH diet.
Class Time 1400-1600 Monday
14 July
11 August
8 September

Polycystic Ovary Syndrome (PCOS) &
Your Health: Nutrition for a Healthier You!
Have you recently been diagnosed or been coping with
PCOS? Come discuss all things PCOS, including diagnosis,
possible causes and the signs and symptoms. Learn how to
lessen your symptoms through diet and exercise and improve
your health today!
Class Time 1100-1200 Monday
14 July
Classes Offered
Early Pregnancy Class
Designed to foster a positive and healthy approach to preg-
nancy, this class educates newly expectant mothers about
nutritional needs, danger signs and premature labor; pelvic
exercises and relaxation techniques; what to expect and
what to do to reduce the minor discomforts of pregnancy, as
well as information about diagnostic testing for
you and your baby. Class is free of cost and of-
fered monthly. Call 923-9771 for more infor-
mation on dates and registration.
Great Expectations: Prepared Childbirth Series
These classes help the expectant family make informed deci-
sions about their birth experience. We cover anatomy of the
reproductive system, stages of labor, birth, cesarean sec-
tions, epidurals and basic baby care. You will learn and
practice breathing and relaxation techniques, along with a
variety of coping skills for labor. Meets one night a week for
six weeks or weekend classes. Call 923-9771 for more infor-
mation on dates and to enroll.
Breastfeeding Class
This special class, taught by our certified lactation consult-
ants, is designed for the mother (and her partner) who has
chosen to breastfeed her baby. We focus on breastfeeding
techniques, helpful hints and answers to questions to help
get you off to the best possible start. Class is free of cost.
Offered monthly. Call 923-9771 for more information on
dates.
Grand Parenting 101
Grandparents play a special and important role in any fami-
ly; however, times have changed, as well as the information
related to child-rearing. That's why it's important to be fa-
miliar with current baby-care issues. This class focuses on
infants through three years of age, and will include infor-
mation on safety issues, Sudden Infant Death Syndrome
(SIDS), infant development, schedules and routines, along
with car seat overview. If you are new or soon-to-be grand-
parents or are currently raising your grandchildren, this
class is for you. Door prizes, including care seats, will be
given away. Call 923-9771 for more information on dates.
P A G E 5
Polycystic Ovary Syndrome (PCOS) and Your Health

Quench Your Thirst!
Protects and cushions vital organs
Maintains correct electrolyte levels to
allow nerves to effectively relay messag-
es to and from the brain.
Lubricates joints for better movement
with less pain.
If you think you drink enough now, let me
give you some news that may surprise you.
75% of people in the U.S. are chronically
dehydrated. That means that most of us walk
around dehydrated and dont even realize it.
Not sure? Check your urine. It should be
light yellow. If yours is dark yellow or gold, it
means your body is trying to preserve water
and the waste products are more concen-
trated.
So how much water do you really need?
Drink approximately half of your body weight
(in ounces). Dont wait until youre thirsty
that indicates that youre already dehydrated.
And remember to hydrate and rehydrate
when exercising to make up for losses
through perspiration.
If you dont like the taste, add fruit like or-
anges, lime, lemon, cucum-
ber, etc. to add a fresh fla-
vor and carrying a bottle
with you makes it easy to
stay hydrated!
Your body will thank you
and perform better. Cheers!
Its heating up outside and water is our fa-
vorite beverage to help you live better. Wa-
ter is great for quenching your thirst and its
essential to life and good health.
About 60% of our body is made up of water:
Brain 70% - Lungs 90% - Bones 22%
Skin 80% - Muscles 75% - Blood 83%
Here are a few facts about the roles and
benefits of water:
Water carries oxygen to your brain and
hydrates the cells, which improves men-
tal function and performance.
Regulates body temperature.
Aids in digestion; gets rid of waste and
toxins.
Polycystic Ovary Syndrome (PCOS) and Your Health
diabetes and weight gain.
If you are diagnosed with PCOS, you can
lessen your symptoms and help to regulate
menstrual cycles by making some simple
changes in your diet and exercise routine.
Here are a few tips:
Diet:
Chose healthier carbohydrates, like
whole grains, which help to control
your blood sugar and add more fiber to
your diet to keep you feeling fuller
longer.
Make half of your plate fruits and vege-
tables to get more nutrients such as
vitamins and minerals.
Eat healthy fats. Eating foods rich in
omega-3 fatty acids helps to bring
down your cholesterol levels and keep
you fuller for longer. Foods that have
omega-3s are salmon, tuna, flaxseed,
chia seeds and walnuts.
Get more vitamin D. Vitamin D plays a
role in blood sugar regulation, helping
to control your PCOS symptoms. Few
foods contain vitamin D but can be
found in fortified milk, orange juice,
breakfast cereals and fatty fish such as
salmon, tuna and mackerel. If you are
vitamin D deficient, your provider may
recommended taking a supplement or
have short skin exposure without sun-
screen, about 10 minutes per day, to
allow the sun to provide as much as 80
-90% of the bodys vitamin D.
Exercise:
Plan exercise at least 3 days a week to
improve ovulation rates and increase
insulin sensitivity.
Schedule your day around exercise; if
its the other way around, it might not
get done.
Walk instead of drive whenever you
can or take the dog on longer walks.
Spread out exercise in 10 to 15 minute
increments instead of all at once.
Use exercise equipment or body
weight exercises while watching TV or
during commercials.
Make family time active; ride bikes, play
outside, go to a park, take an after-
dinner walk around the neighborhood.
Wear a pedometer and try to get
10,000 or more steps a day.
Take the stairs instead of taking the
elevator.
Want more information on how to improve
your healthy with PCOS? Come to our
specialty class at the HAWC 14 July 2014,
1100-1200.
Have you been dealing with irregular peri-
ods, struggling with infertility, or have been
recently diagnosed with PCOS? Youre not
alone! PCOS or Polycystic Ovary Syn-
drome is the most common endocrine dis-
order in females, affecting 18-22% of women
and is responsible for 70% of infertility is-
sues in women who have difficulty ovulating.
Some of the signs and symptoms of PCOS
are weight gain, difficulty losing weight,
heavy and/or irregular menstrual cycles, and
multiple cysts on the ovaries, to name a few.
The majority of PCOS symptoms can be
blamed on high testosterone, a male hor-
mone that interferes with ovulation and also
causes acne and male pattern hair growth,
causing women to see hair on their chest,
face, back, and lower abdomen.
Another hormone called insulin, which
transports glucose (or blood sugar, the
bodys main source of fuel) into our cells, is
also affected with PCOS. Up to 70% of
women with PCOS have insulin resistance;
meaning that the normal amount of insulin
released is not enough to move blood sugar
into the cells which increases the risk for
P A G E 6
P A G E 7
Oct 8
Nov 12
Dec 10
Oct 4
Nov 8
Dec 6

PTL REFRESHER
70 DAY Fit 4 Life Challenge:
Nutrition Classes!
Introduction to Nutrition
Learn the basics of nutrition and discuss meal planning tools
with MyPlate.gov. In this program we will review portion
sizes, the importance of fiber, and tools of successful
losers.
August 18, 2014Monday1100-1200
Label Reading & Portion Distortion
In this program you will learn the concepts for analyzing
food labels and increase awareness of portion sizes versus
nutrient values. Then, sit back and be shocked by the Na-
tional Heart, Blood, and Lung Portion Distortion versus
activity slidesa true eye-opener!
September 8, 2014Monday1100-1200
Nutrition for Optimal Performance
Ready to learn how to fuel your body for performance? In
this program you will learn nutrition for energy manage-
ment to optimized metabolism and peak performance.
Want more energy each day? Then this class is for you!

Dining Out and Special Occasions
Learn the challenges restaurants present for those trying to
eat better. Understanding preparation lingo is half the bat-
tle and gain tools to help you enjoy dining out while manag-
ing your waistline.
October 6, 2014Monday1100-1200

Readiness for Change and Goal Setting
In this program we will discuss the stages of change, as well
as the mindset and readiness for change. We will review
the principles of SMART goal setting and practice how to
make goals we are sure to keep!
August 18, 2014Monday1100-1200

Mindful Eating / Mindless Eating
Learn about mindless eating and why diets dont work.
Understand tricks of the trade that make you eat more,
discuss food and your mood, and practice mindful eating
tools.

Quick & Nutritious Meals on a Budget
Learn the 20th century changes to U.S. eating habits and
how to meal plan on a budget. Beware; tricks of the gro-
cery store and tips for each food group is sure to help you
save money and eat better too.

Healthy Holiday Eating
The average American gains 1-5lbs during the holiday sea-
son between Thanksgiving and New Years. Dont be a
statistic! Learn how to battle the bulge and watch your
waistline with these family friendly tips!
October 27, 2014Monday1100-1200

Commissary Tour
Want to save more money and eat better too? Meet at the Commissary to learn the tricks of grocery stores to save more of your hard
earned money. Come prepared to talk about your weekly purchases and compare them to healthier alternatives. Leave with inf or-
mation about healthy meals on a budget and tools to help you live better!
Class Time 1300-1400 Tuesday
29 July
26 August
30 September
Dont forget to register!
Call 327-8480
P A G E 8

Summer is nearing its peak here in
middle Georgia with the
strong rays from the sun
evident every afternoon.
Surprisingly, only 30% of
adults use sunscreen
regularly with a SPF
r at i ng above 15,
according to a 2012
report by the Center for
Disease Control. Whats more, only
14.4% of teenage girls and 7.3% of
teenage boys reported the same usage
of sun protection.
With skin cancer being the most
common form of cancer in the United
States and more than 3.5 million skin
cancers diagnosed annually, sunscreen
use is extremely important. In fact,
using a sunscreen with a SPF rating of
15 or greater reduces the chances of
developing melanoma by 50%.
Here are a few tips from the American
Academy of Dermatology on sunscreen
use:
Look for bottles that have broad
spectrum protecti on, water
resistance, and SPF 30 or greater
Read the labels to check when to
reapply (generally around 2 hours)
Use a lip balm with SPF 30 or
greater to protect your lips
Spray sunscreen is a convenient
application method, use in a well-
ventilated area and avoid inhalation
Use sunscreen whenever you are
outside, not just when its hot. UV
rays are emitted year round and
are reflected on sand, snow, and
water and even penetrate clouds.
Whatever you do, enjoy the warm
weather but be sure to protect your
skin from the harsh rays from the sun!
For more information visit http://
www.aad.org
Protect Your Skin: Sunscreen is Key!

Polyphenols
Lower your risk for skin cancer with cellular
defense provided by polyphenols which
increase your bodys natural ability to
protect against sunlight. Enjoy your favorite
green and black tea and get your daily dose
of polyphenols.
Anthocyanins
Guard your skin
with
anthocyanins,
another powerful
antioxidant that provides natural sun
protection in the form of delicious produce.
Want to protect your skin? Eat more
blueberries, blackberries, and cranberries.
Even though some foods can help protect
against sun damage, they are no replacement
for sunblock. Be sure to apply sunscreen as
directed, typically a layer 30minutes prior to
sun exposure and re-apply after about 90
minutes.

Red, White and Blue Salad
Serves ~ 8
1 bag of spinach
1 pint of blueberries
lb of strawberries
3 oz of crumbled goat, feta, or mozzarella cheese
small red onion, sliced thin (optional)
cup balsamic vinegar or your favorite vinaigrette
dressing

Directions
1. Rinse the spinach and berries just before making the
salad
2. Cut tops off strawberries and slice them into pieces
3. Place the spinach in the bowl, add the strawberry piec-
es and blueberries
4. Add thinly sliced red onion if desired
5. Sprinkle on your cheese of choice
6. Top with balsamic vinegar or your favorite vinaigrette
dressing

Danis No-Bake Sugar Cookies with
Vanilla Yogurt & Fruit
Makes 12-14 cookies
1 cups roasted cashews (unsalted)
3/4 cup rolled oats
3 tablespoons pure maple syrup
1 tablespoon pure vanilla extract
4oz vanilla greek yogurt
cup fruit of your choice

Directions
1. Place the cashews and oats in a food processor and blend
on high for about 1 minute, or until finely ground (like
flour). Transfer to a medium mixing bowl.
2. Add the vanilla and maple syrup. Mix until combined.
3. Roll mix into 12 equal balls and flatten into a cookie
shape.
4. Place about a teaspoon of yogurt on each cookie and
spread
5. Layer your favorite fruit on top of yogurt and store in an
airtight container in the
fridge for 3-5 days.
Eat Your Way to Sun Protection Continued...
P A G E 9
IN SEASON: Local Produce
Recommendations for Summer
See you at the farmers market!
Your community farmers market
Every Thursday 1pm to dusk
Year round
Corner of Watson Blvd & Maple St.
Across from Robins FCU
Like us on Facebook
Visit our website at www.InternationalCityFM.org
Debit, Credit accepted and as always, we DOUBLE EBT!
Know your farmer,
know your food!

INTERNATIONAL CITY FARMERS MARKET
Fresh seasonal produce
Pasture raised beef, pork, and chicken
Farm fresh eggs
Local honey
Fresh home baked goods
Jams, jellies, salsa, soups, marinara
Local crafts and so much more!
http://localfoods.about.com/od/searchbyregion/a/georgiaseasons.htm
Did you know that one of out of every
seven Georgians works in agriculture,
forestry or a related job sector? As a
humid, subtropical climate with mild
winters and a variety of soil types,
Georgia is a perfect state to produce a
diverse variety of crops, and it does!
What that means is you do not have to
go very far for fresh, local produce
which not only tastes better, but is al-
so better for the environment too!
This summer try some locally grown
fruits and vegetables in season and tan-
talize those taste buds!
APPLE
BASIL
BEANS
BLUEBERRIES
CANTALOUPES
CORN
CUCUMBERS
EDAMAME
EGGPLANT
FIGS
GARLIC
LETTUCE
MELONS
MUSHROOMS
OKRA
ONIONS
PEACHES
PECANS
PEPPERS
PERSIMMONS
PLUMS
POTATOES
SUMMER SQUASH
WINTER SQUASH
SWEET POTATO
TOMATOES
WATERMELON
ZUCCHINI
ZUCCHINI BLOS-
SOMS

P A G E 1 0

startwalkingnow.org

Dont Take Sleep Lightly: Rest for Optimal Performance and
Good Health
Sleep deficiency alters activity in some
parts of the brain. If you're sleep defi-
cient, you may have trouble making deci-
sions, solving problems, controlling your
emotions and behavior, and coping with
change. Sleep deficiency has also been
linked to depression, suicide, and risky
behavior. Children and teens who are
sleep deficient may have problems get-
ting along with others and may feel angry
and impulsive, have mood swings, feel
sad or depressed, or lack motivation.
They also may have problems paying
attention, and they may get lower grades
and feel stressed.
Physical Health
Sleep also plays an important role in your
physical health. Proper sleep is involved
in healing and repairing your heart and
blood vessels. Ongoing sleep problems
are linked to an increased risk of heart
disease, kidney disease, high blood pres-
sure, diabetes, and stroke.
Sleep deficiency also increases the risk of
obesity. Studies have shown that with
each hour of sleep lost, the odds of be-
coming obese go up. It helps maintain a
healthy balance of the hormones that
make you feel hungry (ghrelin) or full
(leptin). When you don't get enough
sleep, your level of ghrelin goes up and
your level of leptin goes down making
you feel hungrier than when
you're well-rested.
Sleep also affects how your
body reacts to insulin, the
hormone that controls your
blood glucose (sugar) level.
Sleep deficiency can result in
higher than normal blood sug-
ar levels, which may increase
your risk for diabetes.
Sleep supports healthy growth
and development when deep
sleep triggers the body to
release the hormone that promotes
normal growth in children and teens,
boosts muscle mass, and helps repair
cells and tissues.
Even your immune system relies on
sleep to stay healthy in order to defend
your body against foreign or harmful
substances. Ongoing sleep deficiency
can change the way in which your im-
mune system responds and you may
have trouble fighting common infections.
Daytime Performance and Safety
Getting enough quality sleep at the right
times helps you function well throughout
the day while people who are sleep defi-
cient are less productive at work and
school even when they are there. They
take longer to finish tasks, have slower
reaction times, and make more mistakes.
After several nights of losing sleep
even a loss of just 12 hours per night
your ability to function suffers as if you
haven't slept at all for a day or two.
Sleep plays a vital role in good health
and well-being throughout our lives. By
getting enough quality sleep at the right
times we can help protect our
mental health, physical health,
quality of life, and safety. The
way we feel during wake hours
greatly depends on what hap-
pens while sleeping because
during sleep the body is work-
ing to support healthy brain
function and maintain physical
health.
Just consider the damage that
can occur from sleep deficien-
cy; it can occur in an instant
(such as a car crash or on the job acci-
dent from inattentiveness) or it can harm
you over time by raising your risk for
chronic health problems. Sleep deficiency
affects how well you think, react, work,
learn, and get along with others. The
following information is a synopsis from
the National Heart and Lung Institute
and the Center for Disease Control and
Prevention discussing why we shouldnt
sleep lightly.
Sleep is important for healthy brain
function and emotional well-being
While you're sleeping, your brain is pre-
paring for the next day by forming new
pathways to help you learn and remem-
ber information. Basically, sleep helps
your brain work properly.
A good night's sleep improves learning.
So whether you're learning math equa-
tions, practicing the piano, or perfecting
your golf swing, sleep helps enhance your
learning and problem-solving skills. It also
helps you pay attention, make decisions,
and be creative.

Continued on page 14...
P A G E 1 1

Helping Agencies Icon on YOUR Desktop!

A Helping Agencies Icon was deployed May 30th
to most government computers on RAFB. Users
who did not receive the icon or who want to view it
from off base can access the icon at
www.robins.af.mil

The icon provides Team Robins members one-click
access to a list of helping agencies including the
services they offer and contact information for each.

The list also contains direct links to a number of
associated websites and brochures. The icon is a
collaborative effort of the 78th Medical Group, 78th
Communications Directorate and Installation Public
Affairs Office.
P A G E 1 2

startwalkingnow.org

Sometimes we may joke about memory
loss and how it might be caused by the fact
that were getting older. Yet, for the
person experiencing noticeable and
persistent memory loss, the daily struggle
can be daunting. And it doesnt just happen
to people in their 80s and 90s.

Theres a tendency lately
to jump to the conclusion
that most memory loss is
a s s o c i a t e d w i t h
Alzheimers disease, but
there are other things
that can contribute to this problem,
including:
Stress
Not getting enough quality sleep
Not getting enough hydration (i.e.,
not getting enough water or
hydrating foods)
Side-effects of medication
Confusion due to other mental
health issues, like depression or
anxiety
Thyroid disease
Neurological disorders, such as
mini-strokes and normal-pressure
hydrocephalus
Overuse or abuse of alcohol and
other drugs
Recent head injury
Grief over the loss of a loved one

This list shows some of the more common
causes. As you can see, there can be many
reasons why a person might be
experiencing memory loss. This is why its
important to seek the help of a medical
professional if youre experiencing
symptoms of memory loss, so you can
work together to pinpoint the cause and to
properly diagnose and accurately treat any
disorder you may be experiencing.
When should you be concerned? Some
memory loss is benign and may be caused
by the effects of living in our modern,
hectic world. Your brain can become
overwhelmed by high-levels of input and
activity. So, forgetting where you left your
car keys after rushing into the house with
your groceries and briefcase is not that
unusual, nor should it be a cause for
concern.
You should be concerned when you are
noticeably forgetful, even when youre not
stressedsituations like:
Losing your way to a familiar place
Forgetting to attend an event that
was important to you
Needing to ask a question
repeatedly because youve forgotten
the answer the person gave you
Repeatedly forgetting a long-time
friends name
Not being able to follow directions
You should be also concerned if memory
loss gets in the way of accomplishing your
everyday activities.
Take early action Make sure that you
talk to your health care provider if youre
experiencing regular symptoms of memory
loss. Sometimes its a simple matter of
lowering stress, getting more quality sleep,
or adjusting some medication youre taking.

If you think your memory loss is caused by
stress, contact your EAP at 478-327-7577,
478-327-7683 or 1-800-222-0364, TTY: 1-
888-262-7848. You can also visit the
website at FOH4You.com.
Whats Causing My Memory Loss?

Quitting smoking is a difficult task. In an
effort to make it appear easier many
smoking cessation products have come to
the market. One of the most popular
current trends is electronic cigarettes, also
known as vaping. This product puts
nicotine into a liquid form than can then be
vaporized and inhaled using a refillable
electronic device. The liquid nicotine, which
is unregulated by the FDA, can be flavored,
packaged and sold in many different
volumes. Parents need to be aware that
while electronic cigarettes may be
marketed as smokeless and pure this
does not translate to safe.

Liquid nicotine is a potent toxin.
Considered more dangerous than tobacco,
it is absorbed rapidly either through
inhalation, swallowing, or even through the
skin. Symptoms range from nausea and
vomiting to seizures and even death.
Exposure to a teaspoon of the standard
liquid nicotine is enough to kill an adult,
while smaller amounts have caused infants
and children to become extremely ill.
During the past 6 months the poison
control hotline has received over 1100
reported exposures to liquid nicotine.
More than half of these exposures have
been in children under the age of six. Lee
Cantrell, the director of the San Diego
Division of the California Poison Control
Center simply states Its not a matter of if
a child will be seriously poisoned or killed,
its a matter of when.

Parents must take the risk to themselves
and their children seriously. Safe handling
guidelines include:
Wear gloves or protect your skin
when handling the product.
Keep all product and devices out of
the reach of children.
Follow the specific disposal
instructions on the labels.
Call your local poison center at 1-
800-222-1222 immediately if you
think someone has been exposed to
liquid nicotine.

Quitting smoking is one of the best health
decisions that a parent can make for
themselves and for their families. The
health risks that second hand smoke poses
to spouses and children of smokers are
numerous and have been well documented,
unfortunately the process of quitting can
prove to be very difficult. While it is in the
best interest of the whole family for
parents to quit smoking it is strongly
encouraged that they seek the advice of
health professionals and try to avoid
unregulated or unsupported fads.

Liquid Nicotine Poisoning: Its a Matter of When
P A G E 1 3
Robins Airman & Family
Readiness Center
For a complete list of services, visit us at the following website:
http://www.robins.af.mil/library/airman&familyreadinesscenter/index.asp
DAV Medical Records Review(478-222-4146)Appointments Only
Department of Labor(478-929-6801)Wednesday0800-1630
MFLC (478-538-1732)Monday-Friday0800-2000
PreDeployment Briefings*Tuesday and Thursday1300-1400
Survivors Benefit PlanAppointments Only0730-1600
*Denotes Military (Spouses Welcome)

ALL CLASSES REQUIRE PRE-REGISTRATION
PLEASE CALL (478) 926-1256 OR DSN 468-1256 TO SIGN UP
SEPARATING OR RETIRING?
A PreSeparation Briefing is required at least 90-days prior to
leaving the military. Call now to register!
July 2014
Calendar of Events
1 Jul (Tu) 0830-1230 PreSeparation Briefing (Separatees)*
8 Jul (Tu) 0730-1200 First Term Airman Course (Finance)*
8 Jul (Tu) 0830-1200 PreSeparation Briefing (Retirees)*
8 Jul (Tu) 0900-1100 Writing a Winning Resume
9 Jul (W) 0800-1230 Right Start*
14-18 July (M-F) 0800-1630 DoL/TAP/VA Workshop*
22 Jul (Tu) 0730-1200 First Term Airman Course (Finance)*
22 Jul (Tu) 0830-1200 Bundles for Babies
(Register 478-327-8398)
22 Jul (Tu) 0830-1200 PreSeparation Briefing (Separatees)*
23 Jul (W) 0800-1230 Right Start*
23-24 Jul (W-Th) 0800-1700 Career Technical Training Track*
(Bldg 905, Rm 121)
24 Jul (Th) 1300-1500Money and Credit Management
24-25 Jul (Th-F) 0830-1600 Entrepreneur Training Track*
25 Jul TBD Back to School Brigade with
Operation Homefront
29 Jul (Tu) 0830-1200 PreSeparation Briefing (Retirees)*
30 Jul (W) 0800-1100 USAJOBS Navigating &
Resume Writing
30 Jul (W) 0800-1500 VA Benefits Briefing*
31 Jul-1 Aug (Th-F) 0800-1600 Educational Track*
4 Aug (M) 0900-1100 Financial Beginnings*
5 Aug (Tu) 0730-1200 First Term Airman Course (Finance)*
5Aug (Tu) 0830-1200 PreSeparation Briefing (Separatees)*
5 Aug (Tu) 1300-1500 Interview with Confidence
6 Aug (W) 0800-1230 Right Start*
11-15 Aug (M-F) 0800-1630 DoL/TAP/VA Workshop*
19 Aug (Tu) 0730-1200 First Term Airman Course (Finance)*
19 Aug (Tu) 0830-1200 Bundles for Babies
(Register 478-327-8398)
19 Aug (Tu) 0830-1200 PreSeparation Briefing (Retirees)*
20 Aug (W) 0800-1230 Right Start*
20-21 Aug (Th-F) 0800-1600 Career Technical Training Track*
(Bldg 905, Rm 121)
26 Aug (Tu) 0830-1200 PreSeparation Briefing (Separatees)*
27 Aug (W) 0800-1100 USAJOBS Navigating &
Resume Writing
27 Aug (W) 0800-1500 VA Benefits Briefing*
28-29 Aug (Th-F) 0800-1600 Educational Track*
(Register 478-327-3410)
August 2014
Calendar of Events
September 2014
Calendar of Events
2 Sep (Tu) 0830-1200 PreSeparation Briefing (Retirees)*
5 Sep (F) 0830-1430 Heart Link
9 Sep (Tu) 0730-1200 First Term Airman Course (Finance)*
9 Sep (Tu) 0830-1200 PreSeparation Briefing (Separatees)*
9 Sep (Tu) 0900-1100 Writing a Winning Resume
10 Sep (W) 0800-1230 Right Start*
15-19 Sep (M-F) 0800-1630 DoL/TAP/VA Workshop*
17-18 Sep (W-Th) 0800-1600 Career Technical Training Track*
(Bldg 905, Rm 121)
23 Sep (Tu) 0830-1200 Bundles for Babies
(Register 478-327-8398)
23 Sep (Tu) 0830-1200 PreSeparation Briefing (Retirees)*
24 Sep (W) 0800-1100 USAJOBS Navigating &
Resume Writing
24 Sep (W) 0800-1500 VA Benefits Briefing*
25-26 Sep (Th-F) 0800-1600 Educational Track*
(Register 478-327-3410)
30 Sep (Tu) 0830-1200 PreSeparation Briefing (Separatees)*
725 Ninth Street, Building 794, Robins Air Force, Georgia 31098 (478)926-1256
Check out our FSS programs and events at htp://www.robinsfss.com.
Also visit us on Facebook.
P A G E 1 4

Dont Take Sleep Lightly: Rest for Optimal
Performance and Good Health Continued...
Sleep Classes
available at
the 78MDG!

Call 327-8398
for more
information!

your body's sleepwake
rhythm.
Sleeping when your body is
ready to sleep is very im-
portant and sleep deficiency
can affect people even when
they sleep the total number of
hours recommended for their
age group. For example, peo-
ple whose sleep is out of sync
with their body clocks (such as
shift workers) or routinely
interrupted (such as caregivers
or emergency responders)
might need to pay special at-
tention to their sleep needs.
Write down how much you
sleep each night, how alert and
rested you feel in the morning,
and how sleepy you feel during
the day. If your job or daily
routine limits your ability to
get enough sleep or sleep at
the right times, or if you are
worried about how bad sleep
habits and long-term sleep loss
will affect your health, try using
a sleep diary for a couple of
weeks and talk with your doc-
tor. You also should talk with
your doctor if you sleep more
than 8 hours a night, but don't
feel well rested. You may have
a sleep disorder or other
health problem. For more
information on sleep look for
the schedule of 78 MDG Sleep
classes offered by our counse-
lors or call 327-8398.
Lack of sleep also may lead to
microsleep, brief moments of
sleep that occur when you're
normally awake. You can't
control microsleep, and you
probably arent even aware of
it. Have you ever driven some-
where and then not remem-
bered part of the trip? If so,
you may have experienced mi-
crosleep.
Even if you're not driving, mi-
crosleep can affect how you
function. If you're listening to a
speaker at a meeting you might
miss some of the information
or feel like you don't under-
stand the point. In reality,
though, you may have slept
through part of the
lecture and not
been aware of it.
How Much Sleep
Is Enough?
The amount of sleep you need
each day will change over the
course of your life. Although
sleep needs vary from person
to person, the chart below
from the National Heart and
Lung Institute shows general
recommendations for different
age groups.
Routinely losing sleep or choos-
ing to sleep less than needed
adds up and becomes your
sleep debt. For example, if you
lose 2 hours of sleep each night,
you'll have a sleep debt of 14
hours after a week.
Some people nap as a way to
deal with sleepiness but, while
naps can provide a short-term
boost in alertness and perfor-
mance, it doesn't provide all of
the other benefits of regular
sleep so its hard to really make
up for lost sleep. Some people
sleep more on their days off
than on work days which may
be a sign that you aren't getting
enough sleep and although ex-
tra sleep on days off might help
you feel better, it can upset
Age Recommended Amount of Sleep
Newborns 16-18 hours a day
Preschool-aged children 11-12 hours a day
School-ages children At least 10 hours a day
Teens 9-10 hours a day
Adults (including the elderly) 7-8 hours a day
P A G E 1 5
Need a briefer for your squadron or
wingman day events? Call the
Health and Wellness Center and we
will come brief for you!
478-327-8480

Hawc Telegraph Jul Sept 2014

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Building 827 Robins AFB, GA 31098 (478) 327-8480, 78 MDG/SGPZ

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