PROTECTING COMMUNITY IN SUPPORT OF
CHANGING THE WORLD
ONE GIRL AT A TIME
Atlee Hall is a proud sponsor of Girls on the Run, a nonprofit character development program for adolescent girls, which strives to inspire girls to be joyful, healthy and confident by using the power of running and an experienced-based curriculum to provide girls with the tools to recognize their gifts, honor their voices, celebrate their bodies and activate their personal power.
Learn how you can become involved with Girls on the Run, visit www.gotrlancaster.org or call (717) 330-7893.
The Atlee Hall Team Featured L to R: Tom Hall (Managing Partner), Mark Atlee (Partner), Robin Jabour (Partner), Melissa Jabour (Associate), Angelina Umstead (Associate), Jaime Jackson (Partner), Tom Lovecchio (Associate), Jeff Gutkowski (Associate)
Atlee Hall is proud to support Girls on the Run of Lancaster-Lebanon whose mission is to inspire every girl to reach her limitless potential. We are an experienced team of plaintiff trial attorneys located in downtown Lancaster, and we believe that safe and healthy communities are happy communities. Girls on the Run offers an incredible program to inspire confidence, character, care, connections, and competence, all through a creative experience-based curriculum that integrates running. What better way to encourage the next generation of leaders. Atlee Hall’s vision is to protect the community through the civil justice system. If you or a loved one has been blindsided because of someone else’s wrongdoing, you deserve a team of experienced attorneys with uncompromising integrity. We help families seek justice and ensure that the same thing doesn’t happen to someone else, making our community a safer place to live, work, and play. The articles included in this brochure are aimed at educating and informing to promote awareness and safety. Our areas of practice include medical negligence, products liability, trucking crashes, car crashes, auto products liability, and premises liability. If you would like to learn more, please visit www.atleehall.com or call 800.924.2309 if you think we can help.
GOTR WELCOME At Girls on the Run of Lancaster and Lebanon we are proud to have a shared history with Atlee Hall and to have been partners in serving thousands of girls and their families over the years. The impact of our parallel missions make our community a better place for girls and their families. When the girls and their running buddies cross the 5K finish line, they have the tools to activate their power, celebrate their bodies, share their voices, and make decisions that will affect their promising futures. Together with Atlee Hall, GOTR is changing the world, one girl at a time. Carrie Johnson, Executive Director Girls on the Run of Lancaster and Lebanon
THE DANGERS OF
Sun Exposure
by Angelina Umstead, Associate Attorney
While the sun is at its strongest throughout the summer months, it’s easy to forget that even during the spring, fall, and winter months, it is still important to remember to protect ourselves from sun exposure. Too much sun exposure permits the sun’s ultraviolet rays to reach the inner layers of skin, causing sunburn. Sunburn can still occur when it’s cloudy and is potentially more dangerous because we don’t often realize that just because we can’t see the sun, it doesn’t mean that it’s not still there and can have dangerous effects. Sunburn can cause skin cells to die or be damaged which can lead to premature skin aging and skin damage. Also, by damaging the skin’s cellular DNA, excessive UV radiation can produce genetic mutations that can lead to skin cancer. According to WebMD, skin cancer is actually the most prevalent form of all cancers in the United States with the number of cases continuing to rise. More than 90% of skin cancers are caused by too much sun exposure. The U.S. Department of Health and Human Services and the World Health Organization have identified UV radiation as a proven human carcinogen. These facts are important to keep in mind whether you are heading to the beach for a vacation or even just doing some yardwork around the house.
WHAT CAN YOU DO TO PROTECT YOURSELF? 1 C over up using clothing that blocks light. 2 A pply a broad-spectrum sunscreen with an SPF of at least 30 or higher to block harmful rays on areas of skin that remain exposed to the sun. Reapply sunscreen every two hours or more often if swimming. 3 If possible, limit time in the sun during peak hours. The ultraviolet rays of the sun are most intense between the hours of 10 a.m. and 4 p.m. 4 W ear a hat with a large brim to cover the scalp, ears, and neck. 5 Wear sunglasses. People often forget about the damage that UV rays can do to eyes, but eyes can actually be sunburned too. Be sure to choose sunglasses that block 99-100% of UVA and UVB light. 6 P arents should also remember to make sure children are adequately protected from the sun’s harmful rays while playing outdoors. 7 Don’t forget about pets. Dogs can actually get sunburn too on areas like nose, ears, and other areas that are not protected by fur.
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There are two types of ultraviolet rays to be careful of: UVA and UVB. UVA rays are longer and penetrate deep into the skin and cause long-term skin damage, aging, and wrinkles. UVB rays are shorter and are responsible for causing superficial burns to the skin. Both UVA and UVB rays can play a role in the development of skin cancer. When choosing a sunscreen, be sure it is labeled “broad-spectrum” to protect against both UVA and UVB rays. A good way to determine whether there may be a risk for UV exposure is to check the UV index. The UV index is based on a scale that ranges from 0 to 11+. A UV index reading of 0 to 2 means low danger from the sun’s UV rays for an average person. A reading of 3 to 5 means moderate risk of harm from unprotected sun exposure. A reading of 6 to 7 means there is a high risk of harm, and protection against skin and eye damage is necessary. A UV reading of 8 to 10 means there is a very high risk of harm from unprotected sun exposure, and extra precautions are necessary to avoid skin and eye damage. There are many readily available online sources such as the weather channel and local news stations that provide the UV index for your specific location.
BUYING A NEW CAR?
Safety Features to Consider by Jaime Jackson, Partner
When deciding to buy a vehicle, whether new or used, safety features should be a key factor. This article describes some of the main safety features to be considered when deciding which car to buy and offers some helpful online resources for further research.
moving car merges ahead, the vehicle will automatically engage the brakes to prevent or mitigate a collision. When that car merges back over, the ACC system will bring the vehicle back up to speed. Forward Collision Warning (FCW) is the most passive of front crash avoidance technology. A camera- or radar-based system
STANDARD AND ADDITIONAL SAFETY FEATURES It is important to understand what safety features a vehicle comes equipped with and how those features keep the driver, the occupants, and other road users safe. Some safety features may come as standard and some may be additional options that can be added at the time of purchase. Older vehicles may not have the safety equipment available that newer vehicles feature.
Acceleration, Braking, and Pre-Collision Systems
utilizes object recognition and speed detection to determine whether the relative speed between a vehicle and object in the road presents a risk of impending collision and alerts the driver via a visual, audio, or haptic warning to apply the brakes. Automatic Emergency Braking System (AEBS) or Predictive Emergency Braking System (PEBS) activates automatically when the FCW system determines that the distance between the driver and a vehicle or object in road is becoming critically short. When a critical situation is detected, the system may alert the
Adaptive Cruise Control (ACC) is technology that automatically
driver, may initiate partial braking, and may prepare the brakes for
engages the vehicle’s brakes and acceleration to control the distance
emergency stopping in such a way that the driver may engage full
between the driver and other vehicles or objects on the road. For
braking potential as soon as the slightest pressure is applied to the
example, when cruise control is set on the highway and a slower
brake pedal. ATLEEHALL.COM | Protecting Community | 800.924.2309
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Pedestrian Detection Systems (a subsystem of AEBS or PEBS), warn the driver or automatically engage emergency braking when pedestrians are
ONLINE AUTO-SAFETY RESOURCES
detected in the same lane as the vehicle or seen to be moving dangerously into this direction.
The Insurance Institute for Highway Safety (IIHS)
Lateral Safety Systems
oversees automobile safety and provides vehicles
Lane Assist Systems, including such technology as Lane Departure
performed. The IIHS has a ratings tab at the top of the
Warning (LDW), Lane Keeping Assist (LKA), and Lane Centering Assist
website to search for specific vehicle information.
(LCA), are all designed to promote lateral safety. LDW is a camera-based system
The IIHS will then generate a “crashworthiness”
that provides a driver with visual, audio, or haptic (involving a vibrating steering
report for the vehicle which rates the vehicle as good,
wheel or seat) warning when the driver’s vehicle unintentionally crosses a road
acceptable, marginal, or poor. Crashworthiness is
lane marking or the edge of the road. LKA is also a camera-based system and is
how well the vehicle will protect the occupants in
designed to utilize electronically powered steering to provide counter-steering
the event of a crash.
with ratings based on crash testing that has been
torque to assist the driver in moving back into the center of the lane. LCA is essentially an LKA system, except that its purpose is to continually assist the
Another helpful online resource is the National
driver in keeping the vehicle in the center of the lane.
Highway Traffic Safety Administration (NHTSA) which provides information on recalls for specific
Side View Assist (SVA) Systems, or Blind Spot Detection Systems,
vehicles. Dealerships may not necessarily disclose
similar to the Lane Assist systems, promote lateral safety by continually
recalls associated with the vehicle being purchased,
monitoring a range of area alongside and diagonally to the rear of the
so it is important to research the vehicle and be aware
vehicle through an ultrasonic sensor. When another vehicle is situated in the
of any recalls. This website also has a ton of helpful
monitored area, a warning LED light may display in the driver’s side mirror.
information regarding general road safety and tips for
If the driver uses a turn signal while a vehicle is in the monitored area, an
dealing with high risk drivers.
audible warning will activate. The SVA system is not activated by stationary roadside objects, such as guardrails, poles, or parked vehicles.
Parking Assist Systems Parking Assist Systems are all designed to promote safe backing up techniques. The Rear View System complements a normal rear-view camera with an ultrasonic sensor, giving the driver the ability to see an image of what is behind the vehicle as well as the distances of objects behind the vehicle. Parking Assistant utilizes an ultrasonic sensor and calculates the best path into a parking spot. Once found, the system alerts the driver to press a button to park. The driver will still have to engage the gas and brakes, but the steering will be hands-free. Parking Aid gives the driver an alert when ultrasonic sensors in the front and rear of the vehicle detect an object within 250cm of the vehicle. The Rear Cross Traffic Alert system issues an audible or visual warning to the driver when the vehicle is backing out of a parking space and other vehicles are
Other useful online resources are Kelly Blue Book and Edmunds. These sites provide a vehicle’s value as well as rankings and customer reviews. It is helpful to see what other consumers who have actually purchased the same vehicle say about it. Consumer reviews provide a different perspective on a vehicle that might not be readily apparent from a test drive or visual inspection. Carfax is a commercial web-based service that supplies vehicle history reports to individuals and businesses on used cars and light trucks. The company also provides Car Safety and Reliability Ratings, which provides access to reviews and other data from sources such as the National Highway Traffic
crossing to the right or left behind the driver’s vehicle.
Safety Administration, the Insurance Institute
Additional Features
IntelliChoice and others.
for Highway Safety, J.D. Power and Associates,
Road Sign Recognition Systems utilize a video camera to detect speed limit road signs and then display the speed limit in the form of a symbol in the cockpit of the vehicle. The driver has an option to employ an audible warning
Atlee Hall is dedicated to helping keep people safe on the roads. If
when the vehicle’s speed exceeds the speed limit.
you or someone you know has been involved in a crash, Atlee Hall has decades of experience in evaluating the crashworthiness of the
Driver Drowsiness Detection is a system that identifies when a driver does
vehicles involved. We are experienced at identifying “failure to equip
not steer for a brief period of time and then makes an abrupt correction to
cases”, in other words, vehicles that do not have safety technology
the steering. The system analyzes the frequency and strength of the driver’s
as standard, as well as cases where the technology did not perform
reactions, as well as other data such as vehicle speed, time of day and use of
as intended or expected. The legal profession plays a critical role in
other indicators, to calculate a threshold for when to engage warning signals.
protecting the American public and holding the automotive industry
Warning signals may be visual or audible to remind the driver of the danger of
accountable when their vehicles fail. Do not hesitate to contact us for
nodding off at the wheel.
a free consultation.
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Content adapted from Living Safer, “The Deadly Vaping Epidemic, A Deep Dive” and the CDC website, “Quick Facts on the Risks of E-cigarettes for Kids, Teens, and Young Adults”
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It is illegal in all states for people under 18 to purchase e-cigarettes, and some states have raised that age to 21, including Pennsylvania. Yet, an estimated 5.3 million middle and high school students use e-cigarettes, according to the most recent study, the National Youth Tobacco Survey, conducted by the U.S. Food and Drug Administration (FDA) in November 2019.
News outlets and social media sites report widespread use of JUUL by students in schools, including classrooms and bathrooms. Approximately two-thirds of JUUL users aged 15 – 24 do not know that JUUL always contains nicotine. Although JUUL is currently the top-selling e-cigarette brand in the United States, other companies sell e-cigarettes that look like USB flash drives. Examples include the MarkTen Elite, a nicotine delivery device, and the
There is widespread misconception that vaping is a healthy alternative to cigarette smoking, in part due to alleged deceptive marketing tactics used by companies like JUUL. As of February 18, 2020, a total of 2,807 hospitalized cases or deaths nationwide have been reported to the CDC as a result of lung injuries associated with e-cigarettes or vaping related use.
PAX Era, a marijuana delivery device that looks like JUUL.
WHY ARE E-CIGARETTES UNSAFE? Most e-cigarettes contain nicotine—the addictive drug in regular cigarettes, cigars, and other tobacco products. A recent CDC study found that 99% of the e-cigarettes sold in assessed venues in the United States contained nicotine. Some e-cigarette labels do not disclose that they contain nicotine, and some e-cigarettes marketed as containing 0% nicotine have been found to contain nicotine.
WHAT ARE E-CIGARETTES? E-cigarettes are electronic devices that heat a liquid and produce an
Nicotine can harm the developing adolescent brain, which keeps
aerosol, or mix of small particles in the air. E-cigarettes come in many
developing until about age 25. Using nicotine in adolescence can
shapes and sizes. Most have a battery, a heating element, and a place
harm the parts of the brain that control attention, learning, mood, and
to hold a liquid. Some e-cigarettes look like regular cigarettes, cigars, or
impulse control. Each time a new memory is created or a new skill is
pipes. Some look like USB flash drives, pens, and other everyday items.
learned, stronger connections—or synapses—are built between brain
Using an e-cigarette is sometimes called “vaping” or “JUULing.”
cells. Young people’s brains build synapses faster than adult brains. Nicotine changes the way these synapses are formed. Using nicotine in
WHAT’S THE DIFFERENCE?
adolescence may also increase risk for future addiction to other drugs.
The main difference between vaping and smoking revolves around what is being inhaled. While cigarette smokers inhale the smoke that is produced by burning tobacco, the term “vaping” describes smoke-free products that produce an inhalable vapor. E-cigarettes, or vapes, involve the heating of a liquid, and the vapor it releases is considered smokeless.
HOW DO E-CIGARETTES WORK?
Two-thirds of JUUL users aged 15-24 do not know that JUUL always contains nicotine.
E-cigarettes produce an aerosol by heating a liquid that usually contains
WHAT IS IN E-CIGARETTE AEROSOL?
nicotine, flavorings, and other chemicals that help to make the aerosol.
E-cigarette aerosol is NOT harmless “water vapor.” The e-cigarette
Users inhale e-cigarette aerosol into their lungs. Bystanders can also
aerosol that users breathe from the device and exhale can contain
breathe in this aerosol when the user exhales it into the air. E-cigarette
harmful and potentially harmful substances, including:
devices can also be used to deliver marijuana and other drugs.
WHAT IS JUUL? JUUL is a brand of e-cigarette that is shaped like a USB flash drive. Like other e-cigarettes, JUUL is a battery-powered device that heats a nicotine-containing liquid to produce an aerosol that is inhaled. All JUUL e-cigarettes have a high level of nicotine. According to the manufacturer, a single JUUL pod contains as much nicotine as a pack of 20 regular cigarettes. JUUL is one of a few e-cigarettes that use nicotine salts, which
» Nicotine » Ultrafine particles that can be inhaled deep into the lungs » Flavorings such as diacetyl, a chemical linked to a serious lung disease » Volatile organic compounds » Cancer-causing chemicals » Heavy metals such as nickel, tin, and lead
allow particularly high levels of nicotine to be inhaled more easily and
MARKETING TO YOUTH
with less irritation than the free-base nicotine that has traditionally been
Many e-cigarettes come in fruit, candy, and other kid-friendly flavors,
used in tobacco products, including e-cigarettes.
such as mango, fruit and crème. Most youth e-cigarette users first start using e-cigarettes with a flavored variety, and flavors are the primary reason
JUUL is the most popular e-cigarette distributor in the United States,
youth report using e-cigarettes. Under threats from the federal govern-
accounting for a staggering 71% of the industry’s market share in 2019.
ment of a nationwide ban of flavored pods, JUUL announced in October
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2019, that it was suspending sales of all fruity flavored pods. Last
Symptoms associated with EVALI closely resemble the flu and other
November, JUUL made another announcement saying that it would also
respiratory illnesses, and include:
stop selling mint-flavored pods, which made up 70% of the company’s latest sales as teens swapped out other banned flavors for mint. Only tobacco and menthol-flavored JUULPODS remain on the market.
» Abdominal pain » Chills » Coughing
E-cigarettes are also advertised using the same themes and tactics that
» Chest pain
have been shown to increase youth initiation of other tobacco products,
» Diarrhea
including cigarettes. Widespread advertising for these products,
» Fever
including via media for which advertising for conventional tobacco
» Nausea or vomiting
products is prohibited (e.g., TV), and the lower costs of some of these products relative to conventional cigarettes has contributed to the increase in e-cigarette use among youth. Many youth also report using e-cigarettes because they are curious about these new products, and because they believe these products
» Shortness of breath or difficulty breathing » Weight loss The CDC is leading a public health investigation in response to the outbreak, yet much remains unknown. Health investigators suspect that EVALI cases stem from chemical exposure, but cannot link every
to be less harmful than conventional cigarettes.
case to a certain vaping device or substance. While most EVALI cases
In September of 2019, the FDA issued a warning letter to JUUL for making
have reported using CBD and nicotine-containing products.
illegal claims about the safety of its e-cigarettes. The letter came after the FDA reviewed testimony from a congressional hearing on “Examining JUUL’s Role in the Youth Nicotine Epidemic”. During the hearing, two New York teens testified that a JUUL representative had made several misleading claims in a presentation at their high school, including that the “FDA would approve [JUUL] any day” and that students “… should mention JUUL to [their] [nicotine-addicted] friend[s]… because that’s a safer alternative than smoking cigarettes and would be better for the kid[s] to use.” To legally make public claims about the safety of a product, companies need to be granted an appropriate FDA order verifying the claims are true. It is illegal to do so if an order hasn’t been granted. Companies must demonstrate with scientific evidence that their specific product does, in fact, pose less risk or is less harmful. JUUL has also been accused of using deceptive product packaging. JUUL did not include any nicotine warnings on the packaging of its devices or pods until the spring of 2018, thereby downplaying the serious risk of nicotine addiction associated with e-cigarettes by failing to put even a simple warning label on its product packaging. In reality, a single pre-filled JUULPOD delivers about 200 puffs and contains as much nicotine as a full pack of cigarettes.
LUNG ILLNESSES A recent nationwide outbreak of lung illness is being researched by the
seem to stem from the use of THC-containing products, other patients
More recent still, the CDC discovered high levels of vitamin E acetate in every fluid sample taken from 29 EVALI patients, which are the first “findings [that] provide direct evidence of vitamin E acetate at the primary site of injury within the lung.” Vitamin E acetate is an oil and a synthetic form of vitamin E. It remains possible that vitamin E acetate is not the only harmful substance contaminating vaping products. Those who continue to vape THC, CBD, or nicotine-containing products should monitor themselves for symptoms of EVALI and seek medical attention immediately if any arise. Attorneys across the U.S. have begun filing lawsuits against e-cigarette companies for the harm they have caused. If you or a loved one developed lung disease or nicotine addiction after vaping, consider contacting a vaping attorney near you to discuss your legal options.
Additional Vaping Resources for Parents
https://www.cdc.gov/tobacco/basic_information/e-cigarettes/factsheet/index.html https://www.cdc.gov/tobacco/basic_information/e-ciga-
CDC. The illness is so prevalent that it was named “e-cigarette or vaping
rettes/pdfs/e-cigarettes-youth-partners-toolkit-508.pdf
product use-associated lung injury,” or EVALI. The median age for EVALI
https://www.cdc.gov/tobacco/basic_information/e-ciga-
patients is 26, but there have been cases reported in children as young
rettes/pdfs/OSH-E-Cigarettes-and-Youth-What-Parents-Need-
as 13. In October 2019, New York Gov. Andrew Cuomo confirmed the
to-Know-20190327-508.pdf
death of a 17-year-old Bronx resident, who was the first teenager in the nation to die from EVALI. Over half of EVALI cases are individuals younger
https://teen.smokefree.gov/quit-vaping/how-to-quit-vaping
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The Need for
GIRLS ON THE RUN Girls on the Run collaborates with schools to offer programming and resources that promote healthy youth development, including social and emotional learning and physical activity. An external longitudinal study shows Girls on the Run as leading to the development of healthy habits among adolescent girls such as physical activity and movement and social-emotional skills such as managing stress, learning to communicate, and being okay with difficult feelings.
THE NEED FOR PHYSICAL ACTIVITY RATES
THE IMPORTANCE OF HAVING A CARING MENTOR OUTSIDE THE HOME An independent study of Girls on the Run found that girls who participate in the program exhibit stronger relationships with their coaches and adult mentors as compared to girls in sports. Girls believe their coaches understand them, care about them, listen to them, show confidence in their ability, encourage them to ask questions, and provide them with choices.
THE IMPORTANCE OF RESILIENCE Girls on the Run promotes the resiliency of adolescent girls by giving
Girls on the Run plays an important role negating the negative
them tools such as coping skills, positive self-image, and positive
impacts of girls’ decreased physical activity, especially during
self-talk. Girls who participate in the 10-week program develop and
the COVID-19 pandemic, as girls who are the least active at the
enhance critical life skills like self-confidence and the ability to persist
beginning of the program have been shown to increase physical
through adversity; because of these skills, Girls on the Run participants
activity by more than 40 percent. In addition, girls who begin the
are more likely to build resiliency. Research shows that Girls on the Run
program with above average rates of screen time show the strongest
promotes positive and lasting change in resiliency factors such as
decrease in this area at the program’s end, showing that girls who
competence, confidence, and connection.
need access to the physical activity opportunities that Girls on the Run provides also benefit the most.
THE IMPORTANCE OF CONNECTEDNESS AFTER PERIODS OF SOCIAL ISOLATION
THE IMPORTANCE OF SOCIAL EMOTIONAL LEARNING (SEL) ON GIRLS’ DEVELOPMENT SEL skills learned through the curriculum—such as how to manage emotions, establish boundaries, develop confidence, and resolve
A study of twenty-five social-emotional youth programs by
conflict—are skills that girls can use now and, in the future, to cope
Harvard University found that, while most programs offer little to no
with life challenges. The Harvard University study found that Girls
opportunities for community engagement, Girls on the Run has a
on the Run offered the greatest focus on mindset compared to other
strong service-learning component embedded in its core curriculum.
youth programs due to the emphasis on empowerment and self-care.
This service learning component—the community impact project—
Girls that participate in the program credit Girls on the Run with
plays an important role in not only building girls’ connectedness with
helping them manage emotions, resolve conflict, help others, and
one another, but also connectedness with their wider community,
be intentional with decisions.
particularly when coming out of the recent period of social isolation. A critical component of Girls on the Run’s curriculum is building
THE EFFECTS OF STRESS ON GIRLS AND TOOLS THEY NEED TO COPE
connection, specifically the development of girls’ positive bonds
Research shows that Girls on the Run has a positive impact on girls’
with peers and adults. According to an independent study of Girls
abilities to positively express and manage their emotions. Girls on the Run
on the Run, almost all girls participating show improvements in
also empowers adolescent girls through teaching them healthy coping
connection at the end of the 10-weeek program, including
skills to deal with stress and trauma in trying times, such as a pandemic.
perceived classmate support.
Evidence shows girls are able to transfer the life skills learned through Girls on the Run to outside situations. The curriculum helps girls to navigate
Girls on the Run plays an important role in promoting connectedness
difficult emotions by providing them with a safe and supportive network
among adolescent girls by teaching them how to develop positive
where they can express themselves. Girls who have participated in the
social relationships through a curriculum that focuses on choosing
program report that, because of Girls on the Run, they are able to manage
healthy friendships, accepting others, and being more inclusive. The
emotions and, Girls on the Run girls are significantly more likely than girls
program also focuses on teaching girls how to support and stand up for
in physical education or organized sports programs to learn and use life
others, particularly others that may be going through difficult situations.
skills, including managing emotions. ATLEEHALL.COM | Protecting Community | 800.924.2309
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Creating the Right Conditions for QUALITY SLEEP Emma Parnham, COO
The importance of sleep and the impact of sleep deprivation is often overlooked in addressing our health and wellbeing. When someone wants to ‘get in shape’ and perform at their best, the first thing that typically comes to mind is eating a healthier diet, quickly followed by the next thought of working out. However, huge volumes of research from all around the world prove that sufficient sleep is one of the most important things you can do to maximize well-being and performance. In an era where we are more connected than ever before, and ‘presenteesim’ (being at work or at school but unable to perform to your full ability) is a real concern, sleep and sleep quality has become a hot topic. Our increasingly 24/7, globalized work world demands that some people work at night, have extended work hours, or rotate between working
2008). Such extensive work hours can affect how much time we have for sleep, as many on a limited time budget sacrifice sleep for needed leisure time, attention to domestic tasks, or multiple jobs. This article shares some ideas on how to create an environment which optimizes conditions for not only getting to sleep, but also getting into the stage of deep sleep where our bodies recover best. While the importance of sleep is a whole subject in its own right, below are just some of the physiological effects of lack of sleep and why sleep is so important: » Puffy eyes, hunger pangs, and aching muscles » Headaches and irritability » Reduced cognitive performance—confusion, memory lapses, impaired reaction times
night, day, and evening shifts. Nearly one-quarter of all workers have shifts
» Increased blood pressure and increased cortisol levels—which
that are not during the daytime, and more than two-thirds of these workers
can put a person at higher risk for obesity, high cholesterol,
have problems with sleepiness and/or difficulty sleeping. (National Heart,
hypertension, high blood sugar, and other metabolic disorders
Lung, and Blood Institute, 2005) In addition, nearly a third of Americans
(NHBLI 2019)
report working 10 hours or more each day (National Sleep Foundation, 12
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» Reduced immune system increasing susceptibility to illness
GETTING TO SLEEP
Foundation recommends keeping bedroom temperature
The most obvious and effective way to prevent sleeplessness is to avoid
between 60 – 67 degrees
stress. Today, where we are more digitally connected than ever before
» Try deep belly breathing whilst lying down, perhaps with feet
and have competing work and social pressures, avoiding stress can be
slightly elevated, use visualization techniques, body scanning
challenging or almost impossible. Exposure to long-term stress can be
meditations and gratitude meditations. These techniques can
significantly reduced by eliminating stress factors ahead of time and
calm the mind, slow the pulse, and reduce cortisol levels,
dealing with problems promptly. Making good choices and prioritizing
which helps to engage the parasympathetic nervous system,
recovery through sleep is an important first step.
commonly known as our rest and digest system. If you find your mind wandering and find it difficult to quieten the voice in your
WORK-LIFE INTEGRATION Consider how you, as well as your employer, can address your work-life routine: » Depending on a number of factors employers might consider individual and flexible work arrangements. » Employees may have to realistically assess their workload and find more efficient methods of organizing work better to keep work hours reasonable. There are a number of courses and self-help books which can support organization and time management. » Both employers and employees should pay attention to a health-promoting lifestyle: this might include regular exercise, healthy diet, good human relations, and ways to engage employees in programs such as yoga, meditation, and meaningful relationships at work. » Our circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. Maintaining a regular and sensible sleep-awake rhythm promotes sufficient and good-quality sleep. While it might differ for everyone to a degree, the recommended sleep time is approximately 7-8 hours per night. Recent research has shown that an irregular sleep pattern can be just as detrimental to health as lack of sleep. (NHBLI 2019)
PROMOTE POSITIVE SLEEP HYGIENE A regular night time routine can help prepare the mind for rest: » Turn off ALL screens at least one hour before bedtime. We know that the blue light emitted from any kind of screen (TV, computer, mobile device, video games) suppresses the body’s release of the sleep-inducing hormone melatonin. Increased screen time throughout the day has been linked to insomnia and depression. » Keep screens out of the bedroom. Although it is tempting to use phones as alarms, invest in an alarm clock. Cell phones, laptop screens, and ipads are all too easy to watch last thing before bed and to check first thing in the morning. This can mean that our last and first thoughts each night and morning are not our own. There are physiological effects of dopamine and cortisol release as a result of checking email and social media. Try reading a book or engaging in meditation. » Take a warm bath or shower before bed. This increases the
head, don’t worry; meditation does require practice and with time, the mind and body learns to relax. » Ensure your bedroom is dark—use blackout blinds. » If you are typically a light sleeper and easily disturbed by traffic, early morning activity on the street, or if you work night shift and need to reduce everyday noise, try ear plugs or a white noise machine. On the other hand, if you struggle with the ‘dead quiet’, a white noise machine or various apps can provide some relaxing background noise. » Consider using aromatherapy and essential oils. Essential oils have been used for centuries to promote relaxation and mental and physical wellness. Oils can be added to a bath or used in a diffuser. Essential oils that are commonly used to help with relaxation, reducing anxiety, and enhancing sleep include lavender, vanilla, rose and geranium, jasmine, sandalwood, and citrus.
OTHER LIFESTYLE TIPS: » Engage in exercise. Although the best time of day to exercise will vary from person to person, there is scientific consensus that not only can regular exercise help sleep, but sufficient quality sleep can also help exercise. Without going into too much depth about the physiology and psychology, regular exercise supports physical and mental health and wellbeing, and increases the amount of time spent in restorative sleep— where immune function is boosted and stress and anxiety (and therefore cardiac health) are improved. Research recommends anything from 10 minutes to 60 minutes a day depending on physical health and intensity and the American Heart Association recommends 150 minutes of moderate activity per week. » The quality of our nutrition can also support getting to sleep and into a restorative sleep. Food sources should be as natural as possible and it might prove helpful to avoid eating sugary snacks close to going to bed or overeating at dinner time. » Many adults enjoy a glass of wine or other alcoholic beverage in the evenings. Be mindful that alcohol may impair deep sleep and can be detrimental to the body’s ability to repair itself, particularly if immunity is low or recovering from injury. There are some great resources at our fingertips about the importance
basal temperature and helps the body relax, making it easier to
of sleep. Overall, to allow our bodies and minds to repair, help prevent
fall asleep.
disease, reduce weight gain, and improve overall performance,
» With the body’s basal temperature warm, the National Sleep
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RIDESHARING:
Tips for Staying Safe by Melissa Jabour, Associate Attorney
Ridesharing services such as Uber or Lyft are becoming increasingly popular and easier to use through smartphone apps. Although rideshare services do have safety guidelines in place for both passengers and drivers, it is useful to keep a few tips in mind when using these services, particularly when traveling in new or unfamiliar places and especially when traveling alone. Here is what you should do before, during, and after your ride to ensure rideshare safety for yourself and others:
1 CHECK THE DRIVER’S RATING ON YOUR RIDESHARE APP. If a driver has had problems with passengers in the past, he or she is likely to have a bad rating or reviews. If you are uncomfortable with your driver’s rating, cancel the ride and request another.
2 WAIT FOR YOUR RIDE INDOORS Request your ride while indoors to avoid standing outside with your phone in your hand. Not only may this attract thieves, it also signals to passing motorists that you may be waiting for someone to pick you up. Instead, wait until your driver is nearby or has arrived before going outside.
3 CONFIRM DETAILS WHEN THE VEHICLE ARRIVES Pay attention to the make, model, and color of the vehicle, as well as the driver’s name and photo. Always confirm that the license plate number you see on your screen matches the one on the vehicle. Ask the driver for the name of the passenger before you get in the car, rather than saying your name first. This way, you can be sure that that person is your driver.
4 SHARE DETAILS ABOUT YOUR TRIP WITH OTHERS When traveling alone, particularly at night, make sure to share details about your trip with others. At the very least, tell a friend where you are going and when you expect to arrive. Uber and Lyft 14
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also allow you to share your trip with someone. To do so, hit the “Send Status” option with Uber and “Send ETA” with Lyft—this will allow the person you share your trip with to be able to follow along via GPS. The person with whom you share your ride status will be able to see your driver’s name and vehicle information, as well as your map location in real time.
5 DO NOT SHARE PRIVATE INFORMATION WITH YOUR DRIVER Avoid giving your driver personal information such as where you live, your phone number, other contact information, or details about your travel plans if you are traveling.
6 M AP YOUR ROUTE DURING THE RIDE Open up your own maps tool, enter your destination and follow along to see any odd route shifts. This is particularly important if you are traveling and are unfamiliar with the area or route.
7 RIDE IN THE BACK SEAT This gives the driver and passenger more personal space. Many incidents that have been reported between drivers and passengers have occurred when passengers are riding in the front seat. Riding in the back seat also ensures that you can safely exit on either side of the vehicle.
8 TRUST YOUR INSTINCTS If you have any discomfort about your route, simply ask to be dropped off at the nearest safe location. If the driver refuses, call 911.
9 GIVE FEEDBACK This is an often overlooked but important part of rideshare safety. Once your trip is complete, make sure to rate your driver and leave helpful feedback for future riders.
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