New Year's Resolutions for the New You!

If you are like many people this New Year, you may be thinking up some ways to improve yourself by creating goals or resolutions. Many people find a new year as a time to reevaluate past behavior and make positive changes for the future. For some, this involves improving physical health through a change in diet or activity level. If you are making a New Year’s Resolution to improve your physical health, here are a few tips to help you succeed throughout the year:

• Remember to think of the word ‘diet’ as a noun instead of a verb, meaning your diet is created over a lifetime instead of simply being a short-term endeavor in order to lose weight.
• Start with small changes – switch to diet soda instead of regular, cut out caffeine, incorporate more vegetables into your diet, eat smaller portions, or go on a 30 minute walk a couple of times per week
• Leave the guilt out of it! If you find yourself slowly slipping back into old habits, simply take a moment to reevaluate your goals and get back on track tomorrow
• Write down your goals and put them somewhere you’re likely to see them everyday
• Remember that goal setting isn’t solely a New Year’s activity. You have the opportunity to make positive life changes throughout the year!

And most importantly, stay optimistic! Feel good that you’re taking a step toward improving yourself! Happy New Year!

Depression During the Holidays

Holidays can trigger intense feelings of loneliness and sadness. If this is the case for you or someone you know, help is available! The first steps to overcoming depression are to acknowledge your feelings and actively seek help.

Do you suffer from any of the following?

• Feelings of worthlessness, hopelessness or sadness that last weeks or longer
• Trouble sleeping
• Loss of interest in activities or hobbies
• Unintentional weight loss or gain
• Tiredness or weakness – sleeping more than usual
• Thoughts of suicide

If so, it may be appropriate to seek help. This can be in the form of a close friend or family member with whom you can comfortably share your feelings, or in a medical environment with a health care provider. For further information on depression, click here.

In Delaware, ContactLifeline can assist individuals struggling with depression or suicidal thoughts and behavior. Call 1-800-262-9800 to speak with a counselor at ContactLifeline...

...or call the National Suicide Prevention Hotlines:

1-800-273-TALK
1-800-SUICIDE

Don't Gain Weight This Holiday Season!

The holiday season is upon us and with all of the tasty treats it’s difficult to keep up with a healthy lifestyle. Here are a few tips to get you through the holidays without gaining weight:

• Eat small meals throughout the day, instead of skipping meals in preparation for one large meal
• Opt for nonalcoholic beverages
• Snack on fresh vegetables as appetizers, served with a low calorie dressing or dip
• Eat less by eating slower
• Portion size is key…smaller is better!
• Exercise daily! Take the dog for a walk or go for a stroll with the family before and after a meal.

For more tips to stay healthy this holiday season, click here.

20th Anniversary of World AIDS Day

World AIDS Day (December 1) was developed in 1988 as a way for people to come together to bring attention to the global AIDS epidemic. It is 20 years later, and we still have a lot of work to do!

If you are interested in taking an active roll in the World AIDS Campaign, click here.

Get Tested!

About 1 out of 4 people with HIV don't know they are infected. In the United States, more than 980,000 cases of AIDS have been reported to the government. About 40,000 women and men in the United States get HIV each year.

HIV (Human Immunodeficiency Virus) is the virus that causes AIDS. AIDS (Acquired Immune Deficiency Syndrome) is the most advanced stage of HIV disease.

HIV is transmitted in four different fluids: blood, semen, vaginal secretions, and breast milk. If you have put yourself at risk for acquiring HIV through unprotected sex or sharing needles, it is important to get tested!

In celebration of the 20th anniversary of World AIDS Day, you owe it to yourself and your partner(s) to get tested. It only takes a slight finger prick and 10 minutes of your time in one of our health centers. Please call 1-800-230-PLAN for more information.

Check Out Our Healthy Woman Program!

Did you know that Planned Parenthood of Delaware is offering new expanded services for our clients?

These services include:

• Enhanced health screenings and referrals
• Expanded outreach and education
• FREE wellness coaching
• FREE nutritional counseling

Wellness coaching is individualized assistance to meet your needs! You can work one-on-one with our coaches to answer any of your questions, navigate the medical system, find community resources, advocate for your needs, and assist with Medicaid applications. We offer FREE public transportation to our clinics to meet with a wellness coach and receive services.

Please contact the Community Services Director for more information at 302-655-7296 x48

Additionally, we are offering NEW nutritionist services which include:
• Weight management
• Healthy eating on the go
• Affordable healthy eating plans
• Healthy family meal planning
• Special dietary needs
• Quitting smoking

Please contact our Nutritionist for more information at 302-655-7296 x17

Great American Smokeout – Nov 20!

Now is a great time to quit smoking as the Great American Smokeout is coming up on November 20! If you are pregnant or considering becoming pregnant it is imperative to stop smoking because smoke greatly impairs a baby’s health and development.

Did You Know?
• Babies born to mothers who smoke are more likely to be of low birthweight and have more health problems.
• As they grow, babies and children exposed to smoke acquire more colds, ear infections and lung diseases.
• There is a higher risk of miscarriage and stillbirth due to smoking while pregnant, as well as an increased risk of Sudden Infant Death Syndrome (SIDS) for infants exposed to smoke.

Please recognize that secondhand smoke is just as deadly as smoking yourself! If anyone smokes in the home, even if he/she smokes in another room, your health and the health of your children is at risk!

Tips for Quitting:
• Get rid of all cigarettes, ashtrays, and lighters
• Stay in nonsmoking areas
• Stay away from people who smoke as much as possible
• Keep yourself busy with exercise and hobbies
• Carry candy or gum to stick in your mouth when you get the urge to smoke
• Use nicotine replacement products or attend smoking cessation classes
(Source: DE Division of Public Health-Tobacco Prevention & Control Program)

…and most importantly, hang in there! The cravings will pass and, in the meantime, you can think about all of the money you’re saving by not buying cigarettes (approximately $900 per year for a daily half a pack habit).

For more information about quitting, please contact the Delaware QuitLine at 1-866-409-1858 or visit them online at QuitNet.

Guard Against HPV With Gardasil!

HPV stands for Human Papilloma Virus. There are more than 100 types of HPV, about 40 of which are sexually transmitted. They can infect the throat and genital area. HPV is the most common sexually transmitted infection. At least half of all people get a sexually transmitted HPV in their lifetime.

Some types of HPV cause genital warts, while others can cause cervical cancer.

In order to reduce your risk of acquiring HPV, you can get immunized with Gardasil, an FDA approved vaccine. This vaccine protects against the four types of HPV that cause most cases of cervical cancer and genital warts. It is recommended for girls and women ages 11-26 and is given in 3 doses over a 6 month time period.

For further information about Gardasil or to make an appointment to get the vaccine, please contact your local Planned Parenthood of Delaware.

Don't Forget Your Breast Exam!

Breast Cancer Awareness Month will be ending soon. Please remember to complete your Breast Self-Exam (BSE) every month if you are 20 years of age or older. Call your friends and relatives to remind them and remember that breast cancer is not isolated to women alone…men can get it too!

This year, nearly 200,000 women will be diagnosed with breast cancer. This is why it is so important to complete a monthly BSE and have a yearly clinical breast exam performed by a healthcare provider. Yearly mammograms (X-rays of the breasts) are recommended for women over the age of 40 or for women with a family history of breast cancer.

How Can I Reduce My Risk?
• Complete your monthly BSE
• Have a yearly clinical breast exam and/or a mammogram (depending on age and risk factors)
• Eat a low-fat, high fiber diet
• Maintain a healthy weight
• Exercise frequently
• Drink less alcohol

Click here to learn more about breast cancer risk factors.

Oops...my condom broke! What do I do now?

Emergency contraception (EC) is a safe and effective way to prevent pregnancy after unprotected intercourse. It can be started up to five days (120 hours) after unprotected intercourse.
You may want EC if
• The condom broke or slipped off, and he ejaculated in your vagina.
• You forgot to take your birth control pills, insert your ring, or apply your patch.
• He didn't pull out in time.
• You weren't using any birth control.
• You were forced to have unprotected vaginal sex, or were raped.
Emergency contraception is also known as emergency birth control, backup birth control, the morning after pill, and by the brand name Plan B. The most commonly used kind of emergency contraception is Plan B.
How Do I Get Emergency Contraception?
Plan B is available from drugstores and health centers without a prescription for women and men 18 and older, with proof of identification. If you are interested in getting Plan B and are 18 or older, you can either get it directly from a Planned Parenthood health center or from your local drugstore. If you are younger than 18, you'll need to go to a health center or private health care provider for a prescription.
For further information, please contact your local Planned Parenthood of Delaware health center.

What Are Birth Control Pills?

Birth control pills are a kind of medication that women can take daily to prevent pregnancy. They are also sometimes called "the pill" or oral contraception.

How Do Birth Control Pills Work?

It's pretty common for people to be confused about how birth control pills work. Here's what it boils down to: birth control pills are made of hormones. Hormones are chemicals made in our bodies. They control how different parts of our bodies work.

Some birth control pills contain two hormones — estrogen and progestin. These are called combination pills. Some are progestin-only pills. Most women on the pill take combination pills.

The hormones in the pill work by keeping a woman's ovaries from releasing eggs — ovulation. Pregnancy cannot happen if there is no egg to join with sperm. The hormones in the pill also prevent pregnancy by thickening a woman's cervical mucus. The mucus blocks sperm and keeps it from joining with an egg.

Some people say that the pill works by keeping a fertilized egg from attaching to the lining of the uterus. But there is no proof that this actually happens.



Take action to save affordable birth control!

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