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Easy Mood-Boosters

2023 August, Lifestyle and Wellness July 31, 2023

Sometimes when you’re having a bad day, it’s hard to boost your mood so you can move forward. Here are a handful of simple suggestions to get you started.

Go for a walk. Have a park nearby? Pop out for a 10-15 minute walk. This kind of gentle physical movement helps your body create hormones related to good moods. Research shows that being out in nature even for very short periods can and overall help your brain work better.

Take time to laugh. While laughter may not be the best medicine, it’s often a good one. In the short-term, it can improve your circulation and help relax your muscles, relieving physical symptoms of stress. Long-term, laughter may even improve your immune system and relieve pain. Watch a comedy, read a funny book, or chat with a friend.

Smell something good. There is research suggesting that smells associated with positive memories can make you feel better. Take a quick sniff of an essential oil you enjoy, put on scented lotion you like, or make an aromatic cup of peppermint or Earl Grey tea — just be mindful of those around you who might have sensitivities to odors.

Listen to music. Songs you enjoy can give you many benefits, such as reducing anxiety, improving focus, and relieving stress. (If you’re listening through headphones, make sure to keep an eye on the volume to protect your hearing.)

It’s important to note that these suggestions are meant to help you through an ordinary case of the blahs. If you find yourself feeling consistently down or stressed, you might want to talk to your doctor or to a mental health professional to see whether anything more serious is going on. If you are experiencing feelings or thoughts of harming yourself or others, call the crisis lifeline at 988.

Mood Boosters: 7 Strategies That Don’t Cost a Thing (healthline.com)

More Than Snoring

2023 August, Lifestyle and Wellness July 31, 2023

For many people, snoring is annoying. For some, though, it can be just one sign of a much more serious condition called sleep apnea.

Sleep apnea is a sleep disorder that occurs when you stop and start breathing during your sleep. This can happen due to issues with the muscles in your airway, or, less commonly, due to your brain not sending the proper signals to your breathing muscles.

In addition to snoring, there are many potential symptoms:

  • Breathing shallowly, gasping, or choking upon waking up
  • Restlessness or frequently waking up at night
  • Fatigue from poor sleep
  • Depression or anxiety
  • Dry mouth or sore throat on waking up
  • Sweating at night

Sleep apnea can cause serious health problems. High blood pressure, heart problems, type 2 diabetes, and metabolic syndrome are just a few potential complications. Some people are more at risk than others. People who smoke, use alcohol or sedatives, are older, or are overweight are at increased risk of developing sleep apnea.

If your doctor suspects you may have sleep apnea, they may do a physical exam or have you complete a sleep study. Depending on the severity and type of sleep apnea, treatments range from lifestyle changes such as losing weight or stopping smoking to getting a continuous positive airway pressure (CPAP) mask to help you breathe (and sleep) deep.

Sleep apnea – Symptoms and causes – Mayo Clinic
Sleep Apnea – What Is Sleep Apnea? | NHLBI, NIH

Splashing Around

2023 August, Lifestyle and Wellness July 31, 2023

Aerobic exercise, which is physical activity that increases your heart rate and use of oxygen, has many benefits.

It can strengthen your heart, improve blood flow, keep your arteries clear, and reduce the risks of many health conditions. Walking and running are the forms of aerobic exercise most people think of, but there’s another type that is just as good for you and easier on your joints – swimming.

Swimming is a full-body workout that involves your major muscle groups and your cardiovascular system. Because it doesn’t involve impact, as walking and especially running do, it is a good option for people with arthritis, certain disabilities, injuries, or other conditions that rule out high-impact exercise. (One study indicates swimming may even relieve joint pain and stiffness for people with arthritis, and another showed reduction of pain for people with multiple sclerosis.)

Swimming is also a great form of exercise for older adults who may be dealing with joint pain, as well as pregnant people. (Of course, it’s always recommended to check with your doctor before starting a new type of exercise, and if you have asthma, you may want to look for a salt pool instead of a traditional chlorine pool.)

If you’re looking for a pool, you probably have a few local options. Many YMCAs have pools with set times for lap swimming, as do some neighborhood pools and other gyms. Some employers partner with local gyms to offer discounted memberships, and Lifestyle Spending Accounts may also cover those fees.

Aerobic exercise: Top 10 reasons to get physical – Mayo Clinic
Health Benefits of Swimming | Healthy Swimming | Healthy Water | CDC

Top-Down Dental Care

2023 July, Lifestyle and Wellness June 23, 2023

It’s easy to think of a bright smile as the primary outcome of dental care, but there are many whole-body health benefits you can get from a regular visit to your dentist.

During these routine checkups, your dentist will examine not just your teeth, but also your gums and mouth as a whole. This exam will let them spot any oral problems such as cavities, teeth grinding, or gum disease and recommend treatment plans to address them.

Additionally, keeping your mouth healthy can boost your overall health. Our mouths are full of bacteria (mostly harmless), and keeping that bacteria under control by daily brushing and flossing helps reduce the odds of other conditions, such as certain cancers and possibly Alzheimer’s disease.

It’s commonly recommended to get a dental checkup every six months, but certain health conditions might necessitate more frequent visits. For example, diabetes is often linked to gum disease due to high blood sugar levels. Frequent consumption of alcohol and tobacco is linked to a higher rate of permanent tooth loss and oral disease. Genetic factors also matter – if there’s a history of oral disease in your family, you may want to get a checkup more frequently.

Most dental benefits will cover 1-2 preventive checkups per year, as well as some further services. Check your benefits information to see what’s covered. Additionally, you can use Health Savings Account and Flexible Spending Account funds for dental services to keep your smile bright and body healthy.

Oral health: A window to your overall health – Mayo Clinic

How Often Should You Get a Dental Checkup? (webmd.com)

Easy Unwinding

2023 July, Lifestyle and Wellness June 23, 2023

Between juggling work, family, and social lives, self-care is often the first item we drop. Being constantly on-the-go catches up with us sooner or later, often in the form of stress or anxiety.

If you’ve noticed that you’re grinding your teeth, nursing a constant stress headache, or find your shoulders hiked up around your ears, it’s time to take some steps to lower your stress.

Moving. It might be counterintuitive at first, but moving your body can help you release stress. Whether it’s going for a brief walk down your block, taking time for a longer weekend hike, or doing 15 minutes of yoga at the end of your day, physical movement helps your body create endorphins, which are hormones that help you feel better. Swimming a few laps or going for a jog can be meditative, allowing you to calm your thoughts.

Meditating. Simply put, meditation is a practice in which one works on being mindful, aware of one’s body, or focusing and clearing one’s mind. Even 10-15 minutes a day can help you reduce stress, and may even help reduce your risk of heart problems. Not sure where to start? There are many apps, both paid and free, that can guide you.

Enjoying. Listen to music that you enjoy. Step outside and bask in the sunshine. Take time to do a hobby that brings you joy, whether it’s woodworking, playing a sport with friends, or whipping up something in the kitchen. Pet a furry friend. Take some solitary time to be by yourself and recharge.

If you’re not sure where to start, click HERE and HERE for some suggestions. Taking care of yourself will not only make you feel better in your downtime, but help you be happier and more productive during the rest of the week.

Relaxation Techniques: Learn How to Manage Stress (webmd.com)

An Ounce Of Prevention

2023 July, Lifestyle and Wellness June 23, 2023

Due to any number of personal reasons, many people want to take measures to prevent conceiving. Fortunately, there are multiple options to choose from,

including both reversible and non-reversible birth control. Reversible birth control falls into two different categories – hormonal and non-hormonal.

Most hormonal contraceptives work by changing someone’s hormones levels so that their body does not release eggs, which prevents pregnancy. This type of birth control comes in many forms, such as pills, injections, patches, implants, contraceptive rings, or small devices called intrauterine devices (IUDs). Most of these are not available over the counter and must be prescribed. Hormonal birth control may also cause side effects that vary greatly by the individual, so it is crucial to work with your doctor to find the method and dosing that is best for you.

Nonhormonal contraceptives generally work by preventing sperm from making contact with an egg, which also prevents pregnancy. These include barrier methods such as condoms, sponges, cervical caps, and spermicides. This category also includes less effective methods such as fertility awareness-based methods and pulling out, both of which should be used with caution.

Non-reversible birth control involves either tying one’s fallopian tubes or getting a vasectomy. These methods are highly effective at preventing pregnancy but are usually permanent.

It is important to note that not all methods equally as effective, and many of these only prevent pregnancy – they do not protect against sexually transmitted diseases. Make sure to properly use the method you’ve chosen and understand its pros and cons.

Check with your provider to see what methods are covered under your health plan. You can also use Health Savings Account, Flexible Spending Account, or Health Reimbursement Arrangement funds toward prescription birth control and condoms.

Birth control methods | Office on Women’s Health (womenshealth.gov)

Birth Control Options: Pictures, Types, Side Effects, Costs, & Effectiveness (webmd.com)

Extended Leave

2023 July, Benefit Spotlight June 23, 2023

Life happens, and sometimes you need to take an extended period of time away from work outside of what your standard PTO and sick time off cover.

This is where the Family and Medical Leave Act (FMLA) steps in. It provides employees up to 12 weeks of unpaid leave in a 12-month period to handle the birth, adoption, or foster placement of a child, care for oneself or an immediate family member due to severe health conditions, or qualifying emergency due to a spouse, child, or parent being a covered member of the armed services on active duty. The FMLA ensures your job is protected while you are away (i.e., you cannot legally be let go due to your absence) and you keep your health insurance during the leave.

Some states, such as California and Colorado, also require employers to provide certain forms of paid sick leave or paid family and medical leave. In some instances, this paid leave also applies to employees affected by domestic violence or assault. These provisions vary widely by state, and not all states require employees to put paid sick leave provisions in place. Click HERE and HERE to find your state and any provisions it has made. If your state has both FMLA and paid sick/family leave, your employer must follow the law that benefits employees most.

Extra, Extra! Understanding Supplemental Insurance

2023 June, Benefit Spotlight May 7, 2023

Maybe this is a familiar scenario.

You’re reviewing your annual enrollment materials to figure out what coverage is best for you and your dependents. Medical, dental, and vision coverage are pretty straightforward. Now you’re looking at the extra kinds of coverage, and they all sound similar. Accident coverage, hospital indemnity coverage, and critical illness – what’s the difference? While exact coverage varies per provider and employer, these are the general differences between plans.

  • Accident coverage provides benefits for you and your covered family member for expenses related to an accidental injury that occurs outside of work. This coverage can help pay deductibles, copays, and even typical day-to-day expenses such as a mortgage or car payment.
  • Critical Illness coverage pays a lump-sum benefit if you are diagnosed with a covered disease or condition (the exact diseases and conditions will be specified in plan documentation). You can use this money however you like. You might pay expenses not covered by your medical plan, lost wages, childcare, travel, home healthcare costs, or any of your regular household expenses.
  • Hospital Indemnity coverage pays you cash benefits directly if you are admitted to the hospital or an Intensive Care Unit (ICU) for a covered stay. This can help pay for your medical expenses such as deductibles and copays, travel cost, food and lodging, or everyday expenses such as groceries and utilities.

While these coverages may overlap at points, they are definitely not all the same. Before your next benefits enrollment, consider whether you might want to enroll in any of these coverages for a little extra peace of mind.

Eye on Vision

2023 June, Lifestyle and Wellness May 7, 2023

Many of us got our first pair of glasses in childhood while our peers could see a chalkboard perfectly from the back of the room.

They didn’t have to worry about breaking their glasses in basketball games or poking themselves in the eyes learning to put in contacts, but the vast majority of them wound up with glasses in their mid-40s anyway. This is due to the onset of presbyopia, which is the gradual loss of the ability to focus visually on up-close objects. (Fun fact: the word “presbyopia” literally means “old-person eyes”!)

Roughly 80% of the American population develops presbyopia between ages 45 and 55 and requires some form of vision correction to restore their near vision. There are different treatment options depending on the individual and the severity of the presbyopia.

Reading glasses are the easiest option and often the first for people who had good vision up until this point in their lives. They can be found over-the-counter and offer mild correction at a single strength (the entire lens has the same enhancing power from top to bottom). Bifocals and trifocals are a little more complicated. Their lenses are divided into two or three sections, respectively, by sharp horizontal lines – each section has a different corrective strength, helping you see well both up close and at a distance. Progressive multifocal lenses also have a range of corrective powers, but do not have lines and offer a smoother transition between the power changes.

If you’re over 40 and having trouble seeing clearly up-close, talk with your eye doctor. It’s likely your vision or even medical coverage can help with the financial costs of an exam or glasses. You can also use Health Saving Account or Flexible Spending Account dollars toward a new set of lenses.

Sources:

Presbyopia – Diagnosis and treatment – Mayo Clinic
The prevalence and demographic associations of presenting near-vision impairment among adults living in the United States – PMC (nih.gov)

Release Valve: Lowering Blood Pressure

2023 June, Lifestyle and Wellness May 7, 2023

People joke about it in stressful situations, and it’s one of the first things your doctor checks with that big rubber arm cuff when you come into the office.

Blood pressure, simply described, is the pressure that your blood puts on the arteries that carry it through your body. When that pressure stays too high, it can have negative effects on your health such as organ damage, heart attack, strokes, and more.

High blood pressure can be caused by certain health conditions such as diabetes and obesity, as well as not getting a healthy amount of exercise or eating well. If you’re concerned about this aspect of your health, here are some small, daily steps that can help you lower your blood pressure.

  • Balance nutrients. Eating less sodium (under 1,500 mg daily) and eating more potassium (found in foods like sweet potatoes, bananas, and spinach) can help ease your blood pressure down. (If you’re already on blood pressure medications, first talk with your doctor about your potassium intake as certain medications affect potassium levels.) Consuming food with probiotics – such as yogurt – can also help.
  • Get moving. Daily aerobic activity, such as jogging, brisk walking, or swimming, is invaluable to a healthy heart. Shoot for 30 minutes a day (if you have health concerns around exercise, talk to your doctor first).
  • Watch substance use. Too much alcohol can raise your blood pressure and sometimes interfere with blood pressure medications. Smoking is also proven to increase blood pressure and increase risk of heart disease.

If you’re experiencing blood pressure issues, it’s crucial to talk to your primary care physician. Treatment might be a combination of the steps above and medication, but your doctor will help you make a plan to bring it down.

Sources:

10 ways to control high blood pressure without medication – Mayo Clinic
Prevent High Blood Pressure | cdc.gov

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