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Take care of yourself and others

  • Published
  • By Col. Ender Ozgul
  • 87th Dental Squadron commander
McGUIRE AIR FORCE BASE, N.J. --  Every day I notice the exceptional work our Airmen do with the talents they possess. It's about doing the best job they can do with the resources they have. Together, as a team of America's finest Airmen, we are trained in our specialties, taught core values, professionalism, customs and courtesies, compliance to high standards, military bearing, and leadership. One thing to note is that we all lead busy lives. We have our primary job, additional duties, school, family and our social life. With so much going on, we tend to forget about ourselves and sometimes others. 

Taking care of ourselves is important -- not doing so affects the most important resource that we have, our Airmen. Taking care of ourselves demands constant and consistent attention. Attention to your health will provide many years of shelter, comfort, protection and utility. Take the steps necessary to prevent injury and disease and to promote good health. Just as you perform maintenance on your home, work building and equipment -- routine maintenance is required for your body. 

Keep a personal list of tips to maintain your health. Here are just a few tips I received from a Col. Kimberly Cox, a former medical group commander, which may help you out: 

1. Know your genetic pool. Make a list of your parents' and grandparents' medical conditions and share this information with your primary care manager. 

2. Keep a personal record of your illnesses, outpatient procedures, surgeries and hospital admissions. Oh yeah, don't forget your dental care. 

3. Ensure you have needed preventive health screening exams based on your lifestyle, risk factors and healthcare recommendations (i.e. colonoscopy, mammograms, etc.) 

4. Balance your diet with fruits and vegetables. Minimize fat, salt and alcohol. Think moderation. Try to pack healthy snacks if you don't have much time for full meals. You'd be surprised how a balanced diet fights disease. 

5. Drink plenty of water to maximize your body's performance. Additionally, water helps you to maintain a better complexion. 

6. Use sun block for ultraviolet protection to avoid skin cancer. You may also need to moisturize your skin to keep it soft, supple and strong. 

7. Play hard and enjoy some vigorous physical activity -- it's good for the mind, body and soul. Exercising for 20 to 30 minutes a day can make a big difference in your energy level and sense of balance. 

8. Relax and meditate to help alleviate stress. Stress plays havoc on your body and mental health. If something is out of your control or you don't have enough time to tend to every detail -- don't stress! Often times, the small stuff can build up and we begin to feel overwhelmed; recognize when it's ok not to tend to a matter and let it go. 

9. Challenge your mind and keep learning. Busy days can be draining over time. Remember to renew your mind. 

10. Make responsible lifestyle choices to minimize your exposure to threatening diseases. You are not super human. You have limitations. It is ok, and even healthy, to say no when you feel you are being stretched too far. Trust someone else to handle part of the load. Get your rest. You will feel more energized if you get a good night's rest. You'll also be more efficient. 

11. Seek mental health/family advocacy services before problems become overwhelming. Try to maintain important relationships. Make a phone call to someone you love on your way to work or on your lunch break. It can be a great help if you make sure you have someone in your life who you take pleasure in spending time with or talking to. 

12. Maintain safety reflector gear and a tool (first aid) kit to treat minor problems when they arise. And of course, drink responsibly and never, ever drink and drive and furthermore, do not use any tobacco products. 

Planning is the basic element of taking responsibility for yourself, and it includes planning for work periods as well as for purposes of enjoyment. First and foremost, taking care of ourselves sets the foundation for leadership. The fundamentals we have learned in our primary job does no good if we can't implement it.