TOP 10 TIPS FOR A SAFER YOU

1. TOP 10 TIPS FOR A SAFER YOU Oklahoma Department of Corrections

2. Top 10 Tips for a Safer You Author: Gaylia Johnson, CTO III Oklahoma Department of Corrections Community Correctional Training Unit – Stillwater Course Posted: 3-1-11 CLEET 11-2847/SUPI0110001 Credit: 1 Hour – CLEET and Supervisory

3. Your health and safety are important to us. Performance Objectives • Know and understand that taking care of yourself is of vital importance to you, your family, and your work. • Take corrective action where necessary.

4. 10 # Get Clean

5. Personal HygieneWash Up Colds, Flu, Infections, Meningitis, Bronchitis, Hep A, Diarrhea Hygiene refers to behaviors that can improve cleanliness and lead to good health, such as frequent hand washing, face washing, and bathing or showering with soap and water. In fact, washing your hands is the first protection against the spread of many illnesses.

6. How to take care of my teeth and gums: • Brush and floss daily; use flouride toothpaste • Avoid tobacco • Limit alcohol • Eat wisely • Visit the dentist on a regular basis To Do: Personal HygieneBrush Your Teeth Oral health is an essential component of health throughout life. Poor oral health and untreated oral diseases and conditions can have a significant impact on quality of life. They can affect the most basic human needs, including the ability to eat and drink, swallow, maintain proper nutrition, smile, and communicate.

7. # 9 Get Healthy

8. Maintaining a Healthy WeightIt’s Not a Diet… It’s a Lifestyle The key to achieving and maintaining a healthy weight is not about short-term diets. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Staying in control of your weight contributes to good health now, and as you age.

9. Waist Measurement Risks: Women: 35” + Men: 40” + Maintaining a Healthy WeightAssessing a Healthy Weight There are several ways to determine a healthy weight : • Measure your waist. Wrap a flexible measuring tape around your midsection where the sides of your waist are the narrowest. This is usually even with your navel. Make sure you keep the tape parallel to the floor. An expert panel convened by the National Institutes of Health concluded that a waist larger than 40 inches for men and 35 inches for women increases the chances of developing heart disease, cancer, or other chronic diseases.

10. Maintaining a Healthy WeightAssessing a Healthy Weight • 2. Body Mass Index.BMI is a number calculated from a person's weight and height. It provides a reliable indicator of body fat for most people and is used to screen for weight categories that may lead to health problems. • Here's how to determine your body mass index: • Divide your weight in pounds by your height in inches • Divide the answer by your height in inches • Multiply the answer by 703 • For an easier way, the National Heart, Lung, and Blood Institute provides an online BMI calculator or simple BMI tables, • or use the following chart…

11. Maintaining a Healthy WeightAssessing a Healthy Weight BMI Chart created by Vertex42.com. Used with permission.

12. Maintaining a Healthy WeightThe Effects of Overweight and Obesity BMI: 18.5 - 25: “Healthy” 25 - 29.9: “Overweight” 30 or higher: “Obesity” Research has shown that as weight increases to reach the levels defined as "overweight" and "obesity," risks for the following conditions also increase: • Coronary heart disease • Type 2 diabetes • Cancers (endometrial, breast, and colon) • Hypertension (high blood pressure) • Dyslipidemia (for example, high total cholesterol or high levels of triglycerides) • Stroke • Liver and Gallbladder disease • Sleep apnea and respiratory problems • Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint) • Gynecological problems (abnormal menses, infertility)

13. Packaged foods Processed foods Saturated fat Trans fats Vegetable Oil High fat High sugar High salt Junk food Fried food Tips to Get StartedStart with Small Changes • Use smaller plates and bowls • Take your time and savor your meals; eat slower • Leave a little food on your plate • Don’t eat out of the bag, box, or ice cream carton • Drink water instead of soda • Read labels carefully Think about what you CAN eat; not what you can’t.

14. Food Tips!

15. Make a Plan The MyPyramid.govoffers personalized eating plans and interactive tools to help you plan and assess your food choices. The eating plan is based upon the approximate number of calories your body needs according to your age, sex, height, weight, and activity level. The plan gives you the amounts of foods from the various food groups you should eat each day to meet that calorie goal.

16. # 8 Get Fit

17. Move More Find a physical activity you LIKE and spend at least 30 minutes a day at it, five or six days a week. In order to stay motivated, make sure it’s fun and something you really enjoy! Check with your doctor before starting any new exercise program.

18. Go for a Walk! Fresh air and sunshine can make a big difference physically, mentally, and psychologically. • Put on a pair of good walking shoes and head out the door! • Start out slow and increase the distance. • For example: • Walk to the mailbox and back; • then to the corner and back; • and around the block; • then to the school and back. • Find a walking buddy or take the dog! • You’re on your way!

19. Benefits of Walking Research shows that short bouts of brisk walking (three 10-minute walks per day) is still effective and very beneficial. • Reduces the risk of type 2 diabetes • Strengthens your heart • It’s good for your brain • It’s good for your bones • Helps alleviate symptoms of depression • Reduces the risk of breast and colon cancer • Improves physical function

20. Walking Tips • Before starting a walking program, check with your doctor • Invest in good shoes; make sure they have reflectors • Always warm up by walking at a slow pace; cool down by slowing your pace • Walk at a different paces; pretend that you’re going to miss the bus…. • The American Academy of Orthopaedic Surgeons recommends maintaining the following good posture:swing your arms; keep your head up, back straight and abdomen flat; point your toes straight ahead • Consider getting a pedomoeter to track your distance and steps • Carry water if you’re walking long distances or if it’s hot weather • Vary your route if you get bored • Add hills on alternate days • Keep it interesting!

21. Tips for a Safe Walk Walk on sidewalks. If there is no sidewalk, always stay on the left side, facing traffic. Obey traffic signals. Walking in the evening or after dark: • Wear bright or light-colored clothing • Make sure your shoes have reflectors • Don’t wear headphones - you need to hear if someone is approaching • Carry a flashlight • Cross in a well-lit area; look left, right, and left again before crossing • Watch for turning vehicles • Stand clear of hedges, parked cars and other obstacles so drivers can see you (drivers on their cell phones or distracted may not see you)

22. # 7 Get Sleep

23. The Importance of Sleep The importance of sleep is often overlooked. Sleep is essential for the normal, healthy functioning of the human body. While we all differ in sleep patterns, and in the degree of quality and quantity, sleep is literally necessary to stay alive. The average duration of sleep should be 7 - 9 hours, although some individuals can function with less, while others need more.

24. While You’re Asleep… Sleep is Our Body’s Way to Renew Itself. • Sleep is involved with the growth and rejuvenation of the immune, nervous, skeletal, and muscular systems • It regulates levels of hormones • Sleep restores our energy • It repairs and revitalizes muscles and soft tissue • Sleep regenerates brain cells • It enables the mind to process and recall what we learned that day

25. Reasons to Get Enough Sleep … and What Happens if We Don’t 1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. 2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. 3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. Studies show that the majority of fatal car crashes are directly correlative to lack of sleep.

26. More Reasons to Get Enough Sleep 4. Mood: Sleep loss may result in irritability, grogginess, impatience, inability to concentrate, and moodiness. 5. Cardiovascular health: Serious sleep disorders have been linked to high blood pressure, increased stress hormone levels, and irregular heartbeat. 6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer. The Harvard Women’s Health Watch Insufficient sleep is associated with a number of chronic diseases and conditions such as diabetes, cardiovascular disease, obesity, and depression. Severe sleep deprivation can ultimately lead to death.

27. Sleep Deprivation

28. Tips for Sleeping • DONT’s • Don’t eat large meals before bedtime • Physical activity may help promote sleep, but not at bedtime • Get TVs, computers, IT gadgets, and anything work- related out of the bedroom • DO’s • Go to bed and get up at the same time • Make sure your bedroom is quiet, dark, and relaxing • The temperature should be on the cool side • Your bed / mattress need to be comfortable

29. # 6 Get Rid of Stress

30. Managing Stress The ability to manage stress can make the difference between success or failure. Your emotions are contagious and stress has an impact on the quality of your interactions with others. The better you are at managing your own stress… • the more you will positively affect those around you… and • the less others people’s stress will negatively affect you.

31. Signs and Symptoms of Excessive Stress • Feeling overwhelmed • Loss of confidence • Anxious • Irritable • Depressed • Apathy, loss of interest • Withdrawn • Problems sleeping • Fatigue • Trouble concentrating • Muscle tension or headaches • Stomach problems • Loss of sex drive • Using alcohol or drugs to cope

32. Manage Stress • Take responsibility for improving your physical and emotional well being. • Avoid pitfalls by identifying knee jerk habits and negative attitudes that add to stress. • Learn better communication skills to ease and improve your relationships. • Eliminate self-defeating behaviors • Resist perfectionism • Clean up the clutter, organize, make lists • Flip the negative thinking Used with permission from Help Guide http://www.helpguide.org/

33. Win Out Over Stress! Prioritize Create a balanced schedule Try to leave home earlier Talk it out Take regular breaks Cultivate allies Divide large projects into small steps Delegate Find humor in the situation Don’t over-commit yourself

34. Improve Your Emotional Intelligence • Self-awareness– The ability to recognize your emotions and their impact while using gut feelings to guide your decisions. • Self-management– The ability to control your emotions and behavior and adapt to changing circumstances. • Social awareness– The ability to sense, understand, and react to others’ emotions and feel comfortable socially. • Relationship management– The ability to inspire, influence and connect to others and manage conflict.

35. Tips for Supervisors Do Your Part to Minimize Stress • Improve communication:Make communication positive and efficient, not mean-spirited or petty. • Share information: Clearly define roles and responsibilities, schedules, and work rules. • Praise good work performance:Show people they are valued and appreciated. Provide opportunities for staff development. • Cultivate a positive climate: Continue a zero tolerance for harassment. Double-check to make sure your actions are consistent with agency vision, mission, and values.

36. # 5 Get a Safer Home

37. Tips for a Safe Home Have a family plan. From the Home Safety Council Having a safe home is important to the health and wellbeing of you and your family. 1. Install grab bars in the tub and shower. Use non-slip mats. 2. Have bright lights over stairs and steps on landings. 3. Keep cleaners, medication, and beauty products in a safe place. 4. For Poison Help, call 1-800-222-1222; in an emergency, 911. 5. Have working smoke alarms. If you have a new home, install sprinklers. Hold fire drills. Have a list of emergency numbers on hand. Oklahoma ranks 5th in the nation for fire deaths per/capita.

38. More Tips for a Safe Home By the way… If you do get a minor burn, soak the area in whole milk for 15 minutes; repeat every few hours to relieve pain. (P.S. Rinse out the cloth in between…) 6. Stay by the stove when cooking. Use back burners and turn handles to the back of the stove. 7. Keep your hot water at 120F to prevent burns. 8. Prevent children from choking or strangling by keeping coins, latex balloons, and hard round foods (peanuts, hard candy, etc.) out of their reach. 9. Place babies to sleep on their backs alone in their crib. Pillows, blankets, or toys can sometimes keep a baby from breathing. 10. When children are in or near water, watch them carefully. This includes bathtubs, toilets, pools, spas, and buckets of water. Careless cooking is the #1 cause of residential fires. http://www.homesafetycouncil.org/SafetyGuide/sg_topten_w001.asp

39. A Safe Home is in Your Hands • Clear out clutter • Control chemicals Read the MSDS • Install a carbon monoxide alarm • Lock • Doors and windows • Cars • Sheds • Backyard gates • Fuse box • Keep the temperature comfortable • Check your dryerA buildup of lint in the lint trap or flexible dryer duct can cause a fire. Check vents regularly and don’t run the dryer at night or when you are away. • Keep it cleanA clean home helps prevent mold, insects, rodents, and dust mites. Z • Keep it pest-free • Keep it ventilated • Trim shrubbery

40. # 4 Get Belongings Secured

41. Tips for Handbags Purse Snatching is a Crime of Opportunity • Shop with a friend and travel together. • Leave extra credit cards and valuables at home. • Don’t wrap the strap around your neck, shoulder, or wrist. • Keep your purse close to your body. Carry it under your arm or even under your coat. Consider it an armrest. • Don’t hang your purse over the back of chairs in restaurants. • Don’t leave it unattended on store counters or in a shopping cart. • Don’t set your purse down in restrooms. • Always be aware of your surroundings.

42. Tips for Wallet Safety Be Pro-Active! • Photocopy the contents of your wallet: account numbers, both sides of your license and credit cards, etc. Keep the photocopy in a safe place. • Keep credit card toll-free numbers handy. Tips For a Lost or Stolen Wallet • Cancel all credit cards immediately. • File a police report. This is the first step in case there is an investigation.

43. More Tips for a Lost or Stolen Wallet • Place a fraud alert on your name by contacting the three national credit reporting organizations and the Social Security Fraud Hotline: • Equifax:https://www.alerts.equifax.com/AutoFraud_Online/jsp/fraudAlert.jspor call 1.888.766.0008 • Experian:https://www.experian.com/fraud/center.html or call 1.888.397.3742 • TransUnion:http://www.transunion.com/corporate/personal/fraudIdentityTheft.page or call 1.800.680.7289 • Social Security Fraud Hotline: https://www.socialsecurity.gov/oig/public_fraud_reporting/form.htm or call 1.800.269.0271 (10 a.m. – 4 p.m. EST)

44. Tips for a Secure Cell Phone Cell phones can easily be traced and tapped, even when switched off. If you have any concerns, remove the battery and have a security password. Using your phone to download songs, pictures, and other attachments may open your phone to potential spyware attacks. Just as with your computer, spyware can cripple your cell phone and even result in your personal information being stolen. If you believe that your cell phone is already infected with spyware, remove the battery immediately. Take it to a local cell phone store where the staff should be able to remove the spyware. If not, you may need to send your phone in to the manufacturer for repairs.

45. More Tips for a Secure Cell Phone • Purchase and download a cell phone security program to your phone. • Turn off your Bluetooth when you aren’t using it. • Open only text message attachments sent by people you know. Spam messages often contain spyware. • Use only trustworthy websites to receive ringtones and other attachments. Many websites that claim to send free ringtones may also include spyware. • Use caution when using the Internet on your cell phone. Only go to websites you can trust.

46. Tips on Internet Safety Internet crimes include e-mail scams, stalking, identify theft, and child predators. • Never open e-mail attachments from strangers. • Do not give out your full name, address, or phone number to anyone online that you don't trust and/or don't know. • Do NOT send money, no matter how desperate the plea. • Be careful what you say on the internet: • Would you be happy to say it to anyone? • It’s becoming common practice for employers to research what you have said online as part of the hiring process. • If you mention a birthday, don’t be specific. It’s enough to figure out your date of birth.

47. More Tips on Internet Safety • Don’t share photos or personal information. • Never give out your bank account or credit card information unless you are shopping with a well known or highly rated online business. Check for secure transaction information. • Beware of spoof email claiming to be from eBay, PayPal, or a bank or a company name you know asking for personal or sensitive information. This is called phishing. • Get a good anti-virus program, spyware remover, and firewall.

48. And Still More Tips on Internet Safety WH9!*b-gs • Change your passwords about every month and use strong passwords: • At least 8 characters • UPPER and lower case • Numbers and symbols • Check the URL. Always make sure the site you’re using is really what you think it is before you enter your details or a password. • Be careful of what you download. Make sure it's from a reputable site (widgets.yahoo.com, cNet's Download.com, etc.) • Be cautious in arranging to physically meet someone you’ve met online. It is highly risky and dangerous; children/teens – NOT EVER. • FBI – “A Parent’s Guide to Internet Safety”: http://www.fbi.gov/stats-services/publications/parent-guide/parent-guide • The National Center for Missing and Exploited Children - “15 Facts About Internet Safety” http://safety.lovetoknow.com/15_Facts_About_Internet_Safety

49. # 3 Get Through the Parking Lot

50. Parking Lot Safety The likeliest place to be involved in a fender-bender is in a parking lot. •  Trade good judgment for a quick-dart into a parking space. • Since it’s private property, Stop and Yield signs don’t really count. • Ignore traffic lanes so you can drive diagonally across the lot …fast • Back out without looking Not