by California Casualty | Health |
Have you picked up your child’s backpack lately? With books, computers and other supplies, they can weigh 50 pounds or more. As children head back to school, consumer safety groups are warning about the dangers of heavy, bulky backpacks.
According to the U.S. Consumer Product Safety Commission, an estimated 14,000 children are treated each year for backpack injuries, with an estimated 5,000 children going to emergency rooms. While most are from fractures and sprains from falling or tripping with a backpack, more and more injuries to the back and spine are being reported. The American Occupational Therapy Association warns that overloaded bags and backpacks can cause neck and low back pain that often last through adulthood.
The National Safety Council and the American Academy of Orthopaedic Surgeons have developed these safety tips for parents and students.
A Proper Backpack Should:
- Have an ergonomic design
- Fit your child
- Come with wide, padded shoulder straps
- Provide padded back support
- Include hip and chest belts to transfer weight to hips and torso
- Contain multiple compartments and pockets to distribute weight and provide easy access to contents
- Have compression straps
To Prevent Injury:
- It should weigh no more than 15-20 percent of the child’s body weight
- It should always be worn with both straps
- It should be worn high and tight
- The weight should be evenly distributed with heavier things low and towards the center
- It must be lifted properly with knees bent
- Students should consider a bag with wheels
Warning Signs:
- Your child has a change in posture while wearing it
- Your child struggles when putting on or taking it off
- Your child complains about pain
- There is tingling or numbness
- You see red marks after they take the pack off
More information and safety tips are available from the American Occupational Therapy Association, which sponsors the annual Backpack Awareness Day on the third Wednesday of September.
California Casualty’s $2,500 Academic Award is helping students lighten their backpacks by providing educators with the classroom supplies and materials they need. The details and application form can be found at www.calcasacademicaward.com.
It’s also a great time to check that your auto and home insurance fits your needs. Call a California Casualty advisor today for a policy comparison or review at 1.800.800.9410 or visit www.calcas.com.
Sources for this article:
https://www.nsc.org/learn/safety-knowledge/Pages/backpack-safety-for-kids.aspx
https://www.aota.org/Publications-News/ForTheMedia/PressReleases/2014/090814-BackpackRelease.aspx
https://orthoinfo.aaos.org/topic.cfm?topic=a00043
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters and nurses. Get a quote at 1.800.800.9410 or www.calcas.com.
by California Casualty | Firefighters, Health, Peace Officers |
*Updated April 2018
Whether you’re a firefighter, police officer, or paramedic, life as a first responder can be stressful and challenging. As a result of dangerous or hectic duties and long hours, many first responders are left with little time to care for themselves.
Does this sound familiar? If so, it’s important to start focusing on yourself a little more.
Tips for staying healthy and fit
It’s an admirable thing, to focus on the needs of others and care for strangers in challenging situations. However, there comes a point in time when you also need to think about yourself.
Try implementing any or all of the tips below into your daily routine to experience better overall health and improved fitness.
- Get enough sleep. First responders often suffer from any number of sleep problems because of drastic irregularities in their schedules. If you believe you suffer from a sleeping disorder or condition, it’s critical that you see a doctor and get the situation under control. While it may be difficult, you should shoot for seven to eight hours of sleep per night. This allows your body to recover and keeps you mentally prepared.
- Drink plenty of water. Your body thrives on hydration and needs adequate water intake to function properly. According to the Mayo Clinic, that means roughly 13 cups per day for men, and 9 cups a day for women. If you’re coming in under these marks, you’re probably not as energized or healthy as you could be.
- Maintain a balanced diet.A healthy, balanced diet is key to staying healthy and in shape. For optimal results, eliminate as many processed foods as possible and focus on fresh fruits, vegetables, and whole grains. You also want some lean protein in your diet, but too much can be a problem. Your muscles crave carbohydrates, and the more you can take in, the better prepared you’ll be for physically demanding situations.
- Stop smoking. If you’re a smoker, you have to quit. Period. You understand the risks associated with smoking, and your cardiovascular health can’t handle this horrible habit. Smoking is one of the worst things you can subject your body to, and you won’t be able to perform well unless you curb this addiction.
- Decrease alcohol intake.While you don’t necessarily have to give up alcohol altogether, you probably should decrease your intake. Avoid drinking alcohol right before bedtime, because this can disrupt your sleep cycles. If you enjoy alcoholic beverages, try to limit yourself to drinking only on off days … and doing so in moderation.
- Exercise on a regular basis.While you probably get plenty of hands-on action on the job, you also need to set aside regular time each day for a targeted fitness regimen. Focus on both strength and cardio training with high-intensity workouts. Plan major workouts for your off days while making sure to include short fitness routines in your work schedule.
- Discover ways to relieve stress.There’s no way around it: being a first responder is stressful. There will be days when it seems like it’s too much to handle. And while there’s no way to eliminate stress completely, you should work actively to reduce its effects on your life. Investigate constructive and safe ways to release stress, and learn to separate your duties from your personal life when possible.
- Regular health screenings. Finally, it’s important to get regular health screenings a couple of times per year to ensure your body is functioning properly. High blood pressure is known as “the silent killer” and should be monitored on a regular basis.
Insurance for first responders
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by California Casualty | Firefighters, Health |
Few jobs are more stressful on a daily basis than being a firefighter. Not only must you deal with dangerous situations, but you’re also required to stay healthy and fit.
Whether you’re facing hectic hours and demanding duties that leave you tired at the end of the day, or spending long hours doing little but wait for a fire or medical emergency call, it’s essential for you take care of your body so it can keep performing well.
Diet and nutrition
As a firefighter, it’s critical that you pay attention to what you’re putting into your body. Obviously, nutrition directly affects physical performance, and as a first responder it’s vital that you’re always in shape and ready to act.
Here’s some advice for eating right:
- Get plenty of carbs. As someone who regularly engages in strenuous physical activity, it’s necessary for you to load up your body with complex carbohydrate-rich foods (such as fruits, veggies, whole-grain products, and cereals). These items fuel your muscles and enable you to enjoy better overall performance.
- Cut back on sugars. If you have a sweet tooth, that may turn out to be your greatest weakness. That’s because foods that are high in sugar slow you down and zap your energy, which you need when responding to a demanding situation.
- Start with a good breakfast. It’s wise to start off your day with a solid first meal. While breakfast is traditionally regarded as the first meal of the day, this could vary depending on your shift schedule. Whatever you first meal is, make it substantial and give yourself sufficient fuel to cover the duration of your shift.
Exercise and fitness
You might understand the importance of staying physically fit, but you likely lack a ton of spare time to work out. The good news is that it only requires a few minutes each day.
- Try high-intensity. There are generally two schools of thought when it comes to workouts. You should either do long, low-intensity workouts, or quick, high-intensity routines. When you’re restricted by time, the latter is extremely valuable. When you commit to high-intensity workout regimens, you realistically need only 20 to 30 minutes. Even for a firefighter with long shifts, that’s reasonable.
- Find a partner. There’s always power in numbers, and you can benefit substantially by having a workout partner. Ideally, this should be someone whoworks the same shifts and has the same fitness goals as you do. You can work with this individual to develop a detailed plan and stay accountable.
- Master the ten-minute routine. Since you never know what’s coming on any given day, it’s smart to save your energy and be prepared. However, that can result in a lot of wasted time if you aren’t careful. That’s where ten-minute routines come in handy. When you’re hanging around the station, try to perform a quick 10-minute workout every hour. These routines will keep you fit without draining your energy all at one time.
Sleep and relaxation
You mustn’t forget about sleep and relaxation. The only way to prepare yourself properly for your next shift is to take advantage of your down time and refuel.
- Find a schedule. If your shifts are sporadic, it can be challenging to establish any continuity — but a schedule is important. If you find yourself lying in bed without falling asleep, get up, do something, and then return to bed after 20 minutes. Agonizing over sleep will make it more difficult to nod off.
- Watch your diet. Avoid alcohol, caffeine, and excess fluids prior to going to sleep. Having too much in your system will affect your quality of sleep and may cause disruptions through the night.
Auto insurance for firefighters
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For more information on our various polices, or for answers to your questions, please reach out and contact us today!
by California Casualty | Health |
The confetti has been cleaned up and the noise-makers are put away for another year. But, with the New Year comes a new bout of aches, fever and coughs. The Centers for Disease Control and Prevention warns that flu cases have reached epidemic levels in the U.S. As of January 5, 2015, 43 states are now reporting widespread influenza-like illness, with outbreaks in every region of the country. This year’s flu is sending more people to hospitals than last season, with the H3N2 virus the most prevalent strain. Unfortunately, this year’s vaccination is less effective against H3N2, which has mutated. So what can you do to lessen your chances of getting the flu?
The best ways to prevent the flu are to:
- Get a flu vaccination
- Wash hands frequently
- Avoid others who are sick, and stay home if you are feeling unwell
- Get plenty of sleep and stay hydrated with water, teas and other non-caffeinated drinks
If you think you have the flu, ask your physician about antiviral drugs that can shorten the effects if prescribed within the first 48 hours of the first symptoms.
Public health experts say that sometimes it’s hard to tell if you have a cold or the flu, but here are some things to know: while both colds and the flu are upper respiratory illnesses, a cold is milder and will ease in a few days; flu symptoms are much more severe, will last up to 10 days, and can result in serious health problems like pneumonia and hospitalization. Here are other ways you can differentiate between the two:
COLDS
- Symptoms usually last a few days to a week
- Normally begin with a sore throat that diminishes in a day or two
- Fever is very uncommon with colds (except for younger children)
- A cough usually develops by the fourth or fifth days
FLU
- Symptoms come on strongly and swiftly (3 to 6 hours) and will persist for five days or longer
- Will include a sore throat
- Often there is a high fever accompanied by chills
- Extreme, sudden tiredness and exhaustion are common
- There are severe muscle aches and soreness
- Congestion and coughs are common
- Swine flu also is associated with vomiting
If you are still not sure, consult the flu symptoms checker at flufacts.com.
It’s very important to take precautions when treating someone with the flu:
- Isolate the sick person from others
- Wash hands often with soap and water or an alcohol-based gel
- Don’t get face-to-face with the ill person
- Hold small children so their chin is on your shoulder to avoid coughs to the face
- Toss tissues in the trash daily
- Disinfect surfaces often
- Thoroughly wash linens, towels and other objects used by the sick person before reusing
by California Casualty | Firefighters, Health, Peace Officers |
As the first people on the scene during accidents, emergencies, and crimes, first responders are susceptible to experiencing strong emotional and physical reactions to stress. From sadness and fear to anxiety and anger, stressful emotions experienced on the clock are easily taken home at the end of your shift. Without an ongoing commitment to living a healthy, stress-reducing lifestyle, debilitating disorders, like chronic depression and PTSD, can emerge. Whether you’re an EMT, firefighter or police officer it’s important to take proactive measures to protect yourself from the destruction stress can cause.
Stress Management Isn’t Just Important – It’s Urgent!
The combination of mental and physical effects of stress can become unbearable, particularly for first responders who need to remain focused and clear-headed at work. Compared to other professionals, first responders are often last to seek help for work-related stress. According to the International Journal of Emergency Mental Health, first responders experience extreme discrimination from peers, including derogatory remarks, labelling, and loss of social status, when attempting to seek help. To effectively manage stress as a first responder, the first step is to learn about the two basic forms of stress you are likely to experience: stress during an incident and stress after an incident
Underestimating the duration of stress and its effects on mental and physical health is one of the biggest mistakes made by emergency personnel. Before you can begin to manage stress, it’s necessary to understand what stress looks like during and after a traumatic event. Emergency medical professionals, firefighters and police officers experience the following:
- Stress during an incident. Between denial, sorrow, fear, and numbness, many feelings can overwhelm you during an incident. Increased irritability, inability to concentrate, and irrational thoughts, are psychological signs of stress taking hold. Physically, stress may induce rapid heart rate, nausea, and shortness of breath.
- Stress after an incident. After experiencing a traumatic event, many first responders report an inability to sleep well, recurring nightmares, distractibility, and an inability to regulate emotions. Family conflicts, isolation, and chronic mental or physical disorders can occur as a result of unmanaged stress.
Learning to recognize the symptoms and consequences of stress is the first step in stress management. The next step is to learn to reduce stress.
8 Tips to Help First Responders Reduce Stress
Both on and off the job, you have the power of choice. Choose to stay at the top of your game by engaging in these 8 stress-reducing activities:
- Take time off when needed. Regardless of their role, first responders are an exceptional group of individuals committed to helping others and preserving safety. This dedication, while admirable, can quickly lead to a feeling of being overworked and highly stressed. After a particularly traumatic incident on the job, take time off to regroup and reinvest in yourself.
- Find a hobby. Essential for personal development, hobbies are a safe, healthy, and fun way to shift focus away from stressors and toward relaxation. From gardening or playing cards to painting or joining a club, participating in activities outside the workplace adds balance and serenity to your life.
- Exercise regularly. Keep up with the physical demands of your profession while maintaining a healthy weight by exercising regularly. Research indicates that exercise increases the body’s level of endorphins, resulting in improved mood, decreased irritability, and an enhanced ability to concentrate. Choose a fun fitness routine, like boxing or group classes, to remain motivated to exercise.
- Eat healthy foods. Expecting an uninterrupted lunch break as a first responder may seem farfetched, but that isn’t an excuse to load up on carbs, fat, sugar, and salt. In addition to negatively affecting your overall health, consuming unhealthy, processed, or fast foods can lead to increased irritability, low energy, and poor concentration. Instead, drink plenty of water and eat balanced meals that include whole grains, lean protein, and vegetables.
- Practice meditation or yoga. To battle the effects of stress, engage in meditation or stress-relieving exercises, like yoga. By combining stretches, breathing exercises, and bodily poses, yoga helps relieve anxiety, depression, and stress. Meditation alone is shown to help alleviate feelings of anxiety and depression, as well as reduce pain. According to the National Center for Complementary and Alternative Medicine, meditation is a technique used by nearly 10% of adults in the U.S.
- Start a journal. Communicating your thoughts and feelings is crucial to overcoming the experience of trauma. Even if you’re not ready to speak with a counselor, keeping a journal about your experiences allows self-expression without threat of discrimination. Simply writing to yourself will not only help get certain events off your mind, but will also enhance your communication skills.
- Seek counseling. Individual counseling can work wonders for first responders, even if they have not recently experienced trauma. By actively participating in counseling, emergency professionals receive a source of ongoing emotional support while working to manage stress. Working with a therapist to establish and maintain a healthy lifestyle increases your ability to appropriately cope with stress.
- Attend a support group. Participation in social events in a supportive setting is crucial for first responders, as it helps form bonds between those recovering from work-related trauma. Meeting with others who have experienced similar events is both an affirming and reassuring activity. After joining support groups, first responders are able to expand their social networks, focus on healthy relationships, and overcome work-related trauma.
Taking one or more of the above steps will help relieve stress now and in the future. With first responders considered high risk for PTSD and depression, investing in your physical and mental health now is important for ensuring you have an enjoyable future.
The biggest obstacle to getting help is feeling confident when asking for help that the help is confidential. Here is a list of resources. Some are specific to Fire/EMS; some are specific to Law Enforcement. All are resources for confidential help.
American Foundation for Suicide Prevention – Resource for understanding warning signs of suicide and how to get help for yourself or someone else.
Centers for Disease Control and Prevention – Resources for individuals affected by a disaster – including first responders.
National Center for PTSD – Good resource for anyone who has experienced trauma.
National Institute of Mental Health – Good resource for a wide variety of mental health information.
National Suicide Prevention Lifeline – This is a hotline for anyone in crisis or to get help form someone in crisis. You do not need to be suicidal to call this line. They are there to listen and provide resources without judging. Afraid to call? Use the chat function from a computer or mobile device. Either way, you can remain anonymous!
Sites Specific to Fire/EMS:
All Hands Working – Organization dedicated to providing help to firefighters on and off duty.
Firefighter Behavioral Health Alliance – Non-profit organization developed to help educate firefighters and EMS about mental health on the job.
Helping Heroes – List of behavioral health resources specific to firefighters from National Fallen Firefighters Foundation.
Share the Load Support Program for Fire and EMS – Focusing on the mental well-being of firefighters and EMS.
Sites Specific to Law Enforcement:
Badge of Life – Site is specific to law enforcement and suicide prevention.
CopsAlive.com – Information, strategies and tools to help cops plan for happy, healthy and successful careers, relationships and lives.
Tears of a Cop – Site dedicated to stopping officer suicide and providing resources for PTSD.
Asking for help is the hardest thing to do! Sometimes even “heroes” need help. Please reach out if you or someone you know is struggling.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters and nurses. Get a quote at 1.800.800.9410 or www.calcas.com.
by California Casualty | Health |
For Educators, Peace Officers, Firefighters, and Nurses – people who make our communities better – taking time off work for the flu has more repercussions than it does for your average cubicle dweller. That’s why we wanted to share some tips on telling the difference between a cold and the flu, and how you can protect yourself.
As this season’s flu outbreak continues to spread, many are wondering if they actually have the flu, and how can they prevent it from spreading. Both the U.S. Centers for Disease Control and Web MD agree sometimes it’s hard to tell what is causing your cough, body aches and fever but here are some things to know:
Both colds and the flu are upper respiratory illnesses. A cold is milder and will ease in a few days. Flu symptoms are much more severe, can last up to 10 days and can result in serious health problems like pneumonia and hospitalization. How can someone differentiate between the two?
COLDS
- Colds usually last a week.
- They normally begin with a sore throat that diminishes in a day or two.
- Fever is very uncommon with colds (except for younger children)
- A cough usually develops by the fourth or fifth days.
FLU
- Symptoms come on strongly and swiftly
- Sore throat
- Fever
- Severe muscle aches and soreness
- Congestion and coughs
- Swine flu also is associated with vomiting and diarrhea
The best ways to prevent the flu is to:
- Get a flu vaccination
- Wash hands frequently
- Avoid others who are sick, and stay home if you are feeling unwell
- Get plenty of sleep and stay hydrated with water, teas and other non-caffeinated drinks
- Ask your physician about antiviral drugs that can blunt flu symptoms if prescribed within the first 48 hours of your first symptoms.
One of the best resources about the flu can be found at www.flu.gov.
