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Medicare 101

Older man talking with younger doctor

Medicare is a federal health insurance program in the United States primarily serving people over 65 and certain younger individuals with disabilities or specific medical conditions.

Medicare plays a vital role in providing healthcare coverage to millions of Americans by covering a wide range of healthcare services, including hospital care, medical services, and prescription drugs.

Medicare is broken down into different types of coverage:

  • Medicare Part A: Hospital Insurance, which covers inpatient hospital stays, skilled nursing facility care, hospice care, and some home health services.
  • Medicare Part B: Medical Insurance, which covers doctor visits, outpatient care, preventive services, and durable medical equipment.
  • Medicare Part C: Medicare Advantage Plans are offered by private insurance companies that Medicare approves. These plans provide all the benefits of Parts A and B, often including additional benefits such as prescription drug coverage (Part D) and dental, vision, and hearing coverage.
  • Medicare Part D: Prescription Drug Coverage, which helps cover the cost of prescription medications. Part D plans are offered by private insurance companies approved by Medicare.

Eligibility

Most people become eligible for Medicare when they turn 65 years old. Individuals may also qualify for Medicare before age 65 if they have specific disabilities, end-stage renal disease (ESRD), or amyotrophic lateral sclerosis (ALS, also known as Lou Gehrig’s disease). Enrollment in Medicare typically occurs during specific enrollment periods, including the Initial Enrollment Period, the Special Enrollment Period, and the Annual Enrollment Period.

Senior woman consulting female doctor through video call using laptop at home
Senior couple medicating at home with medical prescription

Coverage Coordination

Medicare may work alongside other types of health coverage, such as employer-sponsored insurance, Medicaid, and Veterans Affairs (VA) benefits. Coordination of benefits ensures that healthcare costs are covered appropriately, with Medicare often serving as primary or secondary insurance depending on the situation.

The Future of Medicare

Various factors will likely influence Medicare. As the population ages, the number of Medicare beneficiaries is expected to increase significantly. This demographic shift will strain the Medicare program and may necessitate adjustments to funding, benefits, and delivery models to meet the healthcare needs of an aging population.

Healthcare costs, including those associated with Medicare, are expected to continue rising due to medical inflation, advances in medical technology, and the growing prevalence of chronic diseases. Controlling healthcare costs while maintaining access to high-quality care will be a crucial challenge for Medicare in the future.

Happy senior couple looking at medical plans with their home caregiver

Medicare has been moving toward value-based payment models that reward healthcare providers for delivering high-quality care and achieving positive health outcomes, rather than simply reimbursing for the volume of services provided.

Policy reforms may be necessary to address the Medicare program’s challenges, such as funding adequacy and disparities in access to care. Potential reforms could include changes to the eligibility age, adjustments to benefit design, modifications to payment mechanisms, and efforts to reduce waste, fraud, and abuse.

Fueling Young Athletes

Woman drinking smoothie

Coordinating schedules, meals, carpools, and practices can be time-consuming when your child plays sports.

But it’s not just the logistics you have to take into consideration. Nutrition plays a vital role due to the higher activity level, and sports nutrition is essential for supporting young athletes’ growth, development, and athletic performance.

The overall goal is to provide balanced meals and snacks that pack the energy, nutrients, and hydration necessary to help young athletes thrive on and off the field.

Getting enough of the proper nutrients helps energy production and muscle development, lowering the risk of injury and helping repair damage done from training.

 

Building Blocks of Nutrition

Protein supports building and repairing muscle. How much protein a child needs depends on their goals, activity, and training intensity, but Children’s Health recommends anywhere from ½ to 1 gram of protein per pound of body weight. Lean protein sources, including eggs, poultry, yogurt, nut butters, fish, tofu, lentils, or beans, are the best options.

Carbohydrates fuel the body and provide energy to ensure children don’t run on empty. In fact, they are the primary source of energy for physical activity. Whole grains and legumes paired with fruits and vegetables provide sustained energy during exercise.

Overhead view of healthy organic food like steak, nuts and vegetables
Salmon on a cutting board surrounded by nuts, avocado and oil

Speaking of fruits and veggies, they are rich in vitamins, minerals, fiber, antioxidants, and phytonutrients that support immune function, recovery, and overall health. Consuming a variety of colorful fruits and vegetables promotes optimal athletic performance.

Healthy fats, like those found in nuts, seeds, avocados, olive oil, and fatty fish (e.g., salmon), support energy production and nutrient absorption.

Fluids and Hydration

Hydration is crucial for highly active children playing sports. Getting enough fluids helps prevent dehydration and heat-related illnesses. Encourage children to drink water before, during, and after exercise to prevent dehydration. For more prolonged or intense activities, fluids containing electrolytes can replenish those lost through sweat.

 

Eating Before and After Games

Eating carbs and lean protein 3 to 4 hours before an event is recommended, as well as avoiding fats since they take longer to digest and can upset the stomach. Also, avoid sugary drinks. Examples of pre-exercise snacks include a banana with nut butter, yogurt with granola, or a turkey and cheese sandwich on whole grain bread. If eating within three hours of an athletic event, make it a lighter snack like fruit or crackers that can be easily digested.

Boy and younger sister preparing for soccer practice eating oranges

After a game or event, eating lean protein and carbs within 30 minutes is recommended to help the body rebuild muscle. Hydration is also essential to replenish the fluids lost during the game. Examples of post-exercise snacks include Greek yogurt with fruit or a turkey and vegetable wrap.

A child’s nutrition needs may vary based on age, gender, body size, activity level, and training intensity. Adjust their nutrition intake based on hunger, energy levels, and personal medical history.

Recipe: Burrito Bowl

A burrito bowl is an easily customizable meal option that you can build with different ingredients to please even the pickiest of eaters. You start with a neutral base (a whole grain or a salad mix) and then dress it up with protein, fiber-packed vegetable toppings, and mix in some healthy fats. Changing up the ingredients can prevent this meal from feeling too repetitive.

Here’s one option for a nutrient-dense burrito bowl:

  • 1 cup cooked brown rice or quinoa
  • 1 cup black beans (canned, drained, and rinsed)
  • 1 cup cooked chicken breast, diced (or substitute tofu or tempeh for a vegetarian option)
  • 1 cup mixed vegetables, such as bell peppers, onions, corn, and tomatoes, chopped l
  • 1 avocado, sliced
  • Fresh cilantro, chopped
  • Lime wedges for serving
  • Salt and pepper, to taste
  • Optional toppings: salsa, Greek yogurt or sour cream, shredded cheese, hot sauce
Chicken burrito bowl

Prepare the brown rice or quinoa according to package instructions and set aside. Sauté your vegetables until tender and mix in the cooked chicken and beans to heat. Season to taste. Assemble the rice or quinoa in a bowl with the chicken, bean, and vegetables, and top with sliced avocado. Add the optional sour cream and cheese, then garnish with cilantro and a lime wedge. Serve and enjoy!

Demystifying Schizophrenia

Distressed woman

Imagine being in a busy city, with sounds all around.

But for some, there’s another layer to this world — a place where voices are heard and things appear that aren’t really there. This is life for those with schizophrenia, a complex and often misunderstood mental health condition.

What is Schizophrenia?

Schizophrenia is not a split personality, as some might believe, but rather a chronic brain disorder that affects how a person thinks, feels, and behaves. It often manifests in hallucinations, delusions, and disorganized thinking. Imagine your mind as a puzzle — schizophrenia jumbles the pieces, making it challenging to make sense of the world. Schizophrenia affects approximately 24 million people or 1 in 300 people (0.32%) worldwide. Onset is most often during late adolescence and the twenties, and tends to happen earlier among men than among women.

Warning Signs

Recognizing the warning signs of schizophrenia can be crucial for early intervention and support. Keep an eye out for:

  • Hallucinations: Hearing voices or seeing things that aren’t there.
  • Delusions: Firmly held beliefs that are not based in reality, such as paranoia or grandiosity.
  • Disorganized Thinking: Difficulty organizing thoughts or connecting ideas in a logical way.
  • Social Withdrawal: Pulling away from friends, family, and social activities.
  • Unusual Behavior: Acting in ways that are erratic, bizarre, or unpredictable.

How to Get Help

If you or someone you know is experiencing symptoms of schizophrenia, it’s essential to reach out for support. Often, these services are covered by insurance. Here’s what you can do:

  • Talk to a Healthcare Professional: Start by discussing your concerns with a doctor or mental health professional. They can provide an evaluation and recommend appropriate treatment options.
  • Explore Therapy: Therapy, such as cognitive-behavioral therapy (CBT), can help manage symptoms and improve coping skills.
  • Medication Management: Antipsychotic medications are often prescribed to help alleviate symptoms of schizophrenia. It’s essential to work closely with a healthcare provider to find the right medication and dosage.
  • Build a Support Network: Surround yourself with understanding friends, family, or support groups who can offer encouragement and empathy on your journey.

Schizophrenia may cast shadows over one’s reality, but with understanding, recognition, and support, there is light to be found. Remember, you are not alone — reach out, seek help, and embark on a path towards brighter days ahead.

2 out of 3 people suffering from psychosis never receive the proper healthcare they need to treat their illness, including those with schizophrenia.

Protein Powder Power

Protein powder

Protein is the cornerstone of any healthy diet, playing a crucial role in building and repairing tissues, supporting immune function, and regulating metabolism.

Protein powders offer a convenient and efficient way to increase your protein intake, especially for individuals with active lifestyles or those seeking to pack on muscle mass. There are several types of protein powders available, each with its unique benefits and characteristics. Here are a few popular options:

Whey Protein: Derived from milk, whey protein is one of the most widely used and researched forms of protein powder. It contains all nine essential amino acids, making it a complete protein source that’s easily absorbed by the body. Whey protein is particularly beneficial for promoting muscle growth and recovery, making it an excellent post-workout supplement.

Casein Protein: Similar to whey, casein protein is also derived from milk but is digested at a slower rate. This slow digestion makes casein protein ideal for providing a steady supply of amino acids to muscles over an extended period, making it a popular choice for nighttime supplementation or as a meal replacement.

Plant-Based Protein: For those with dietary restrictions or preferences, plant-based protein powders offer a viable alternative. Sources such as pea, hemp, rice, and soy protein provide a complete amino acid profile while catering to vegan, vegetarian, or lactose-intolerant individuals. Plant-based protein powders are also rich in fiber and antioxidants, promoting digestive health and overall wellbeing.

One of the biggest advantages of protein powders is their convenience. Whether you’re a busy professional, a dedicated athlete, or a parent on the go, protein powders offer a quick and easy way to meet your protein needs without the hassle of meal preparation or cooking. A simple protein shake can be whipped up in seconds, providing a nutritious and satisfying snack or meal replacement anytime, anywhere.

Whether your goal is to build muscle, lose weight, or simply improve your overall health and wellbeing, protein powders can be a valuable tool on your journey. By providing your body with the essential nutrients it needs to recover and repair, protein powders can enhance muscle growth, support fat loss, and improve exercise performance. Additionally, protein powders can help curb cravings and promote feelings of fullness, making it easier to stick to your nutrition plan and avoid unhealthy snacking. For optimal results, pair protein powder supplementation with a balanced diet, regular exercise, and adequate rest and recovery.

Creative Ways to Use Protein Powder

Protein powders are incredibly versatile and can be incorporated into a variety of recipes and beverages. From smoothies and shakes to pancakes, muffins, and even savory dishes like soups or casseroles, the possibilities are endless. Experiment with different flavors, ingredients, and textures to create delicious and nutritious meals that fuel your body and tantalize your taste buds.

Airrosti vs. Massage Therapy

Man getting massage

The primary goal of manual therapies, such as Airrosti and massage therapy is to alleviate pain, improve mobility, and promote overall physical wellbeing to avoid pharmaceutical or surgical intervention.

Through individualized treatment plans, practitioners use a variety of techniques, including joint mobilization, soft tissue manipulation, and muscle energy techniques to address specific musculoskeletal issues and promote recovery.

Airrosti

Short for “Applied Integration for the Rapid Recovery of Soft Tissue Injuries,” Airrosti utilizes a unique blend of hands-on manual therapy and personalized exercises to address musculoskeletal issues at their source. While Airrosti is often described as painful, it targets the root cause of your pain with pinpoint accuracy, offering rapid relief and lasting results in just a few visits. At each visit, the patient will receive a thorough, detailed assessment, hands-on manual therapy, and active care exercises/stretches designed to restore function and eliminate pain.

Massage Therapy

Through the gentle manipulation of soft tissues and muscles, massage therapy stimulates blood flow, relieves tension, and promotes relaxation on a profound level. Whether you prefer the soothing strokes of Swedish massage, the targeted pressure of deep tissue work, or the energetic flow of shiatsu, there’s a massage modality to suit every need and preference.

Both types of treatments can be applied to injuries such as back, knee, hip, shoulder and neck, as well as IT band issues, plantar fasciitis, and even migraines and tension headaches.

Many insurance carriers are covering treatments like Airrosti and massage therapy as part of comprehensive physical therapy benefits. Read your plan to see if these benefits are available to you.

Ergonomic Essentials

Woman on walking pad at desk

In the modern era, many of us are tethered to our desks for the majority of the workday.

Whether you’re glued to a computer screen, racing from one meeting to another, or standing on your feet throughout the day, your work environment can take a toll on your body. However, with a few simple adjustments and mindful practices, you can transform your workplace into a healthier, more comfortable environment.

Here are some tips to help you make your workday not only productive but also conducive to your overall health and well-being.
Keep Moving: Sitting or standing in one spot for extended periods can lead to stiffness and discomfort. Aim to move around every 20 to 30 minutes. Take short walks, stretch, or simply change your posture to keep your body engaged and prevent muscle strain.
Find Your Height: Ensure that the height of your workspace aligns with your elbows when you’re seated. This alignment helps prevent issues like carpal tunnel syndrome and promotes better posture, reducing strain on your wrists and arms.
Invest in an Office Chair: If possible, opt for an office chair with adjustable settings. These chairs provide support for your back and allow you to maintain proper posture throughout the day, reducing the risk of backaches and spinal issues.
Elevate Your Screen: Position your computer screen at eye level to prevent neck strain. Adjust the height of your monitor or use a monitor riser to achieve optimal positioning and keep your neck in a comfortable, neutral position.
Ditch the Trackpad: When using a laptop, invest in an external mouse. This simple switch allows for greater freedom of movement for your hand and arm, reducing the strain caused by prolonged trackpad use.
Incorporate Yoga: Before or after work, consider practicing bridge yoga poses to strengthen your lower back. These simple exercises can help alleviate tension and improve spinal health, promoting greater comfort during long hours at your desk.
Stretch It Out: Incorporate head and neck exercises into your daily routine to strengthen and stretch the muscles in these areas. Simple movements like neck rotations and chin tucks can help relieve tension and prevent stiffness.
Follow the 20/20/20 Rule: To prevent eye strain, adhere to the 20/20/20 rule. After every 20 minutes of screen time, take a 20-second break to look at something 20 feet away. This practice gives your eyes a much-needed rest and reduces the risk of digital eye strain.

Remember, small adjustments can make a big difference in your overall wellbeing, allowing you to work more efficiently and with greater ease. Prioritize your health, and let your workspace support you in reaching your full potential.

Musculoskeletal injuries resulting from poor workplace ergonomics account for 34% of all lost workday injuries and illnesses.

Pelvic Floor Health

Woman doing butterfly stretch

Have you been told to try Kegels to help strengthen your pelvic floor muscles?

The pelvic floor is a group of muscles and tissues that form a hammock-like structure at the base of the pelvis, supporting various organs such as the bladder, uterus, and rectum. These muscles play a crucial role in controlling bowel and bladder functions, stabilizing the pelvis, and contributing to sexual function.

When it comes to pelvic health, the term “Kegels” often takes the spotlight. While Kegel exercises play a vital role in strengthening the pelvic floor, there are many exercises outside of Kegels that contribute to a comprehensive pelvic floor therapy routine.

Statistics show that 32% of women will have at least one pelvic floor disorder (PFD) at one time in their life.

The Bridge Exercise: Kegels focus on the pelvic floor muscles, but a holistic approach involves engaging surrounding muscle groups as well. The bridge exercise is a perfect example. Lie on your back with knees bent and lift your hips toward the ceiling. This movement engages not only the pelvic floor but also the core and lower back muscles. By incorporating the bridge into your routine, you promote overall pelvic stability and strength.

Deep Squats: Squats are renowned for their ability to target various muscle groups, and when performed correctly, they can be a valuable addition to pelvic floor therapy. Deep squats engage the glutes, hamstrings, and pelvic floor muscles simultaneously. As you squat into position, ensure proper form to maximize the benefits and strengthen the pelvic floor in a functional way.

Pelvic Tilts: Pelvic tilts are an effective exercise to enhance pelvic mobility and flexibility. While lying on your back with knees bent, gently rock your pelvis backward and forward. This simple yet impactful movement helps activate and stretch the pelvic floor muscles, promoting flexibility and preventing tension buildup.

Butterfly Stretch: Stretching is a crucial component of any well-rounded exercise routine. The butterfly stretch, where you sit with the soles of your feet together and gently press your knees towards the floor, targets the inner thighs and pelvic floor. This stretch promotes relaxation and flexibility in the pelvic region, complementing the strengthening aspects of other exercises.

Diaphragmatic Breathing: Often overlooked, proper breathing techniques play a significant role in pelvic floor health. Diaphragmatic breathing involves deep inhalation and exhalation, allowing the diaphragm to move freely. This type of breathing supports optimal functioning of the pelvic floor muscles and helps release tension.

Remember, the key to pelvic floor therapy lies in diversity — embracing a spectrum of exercises to support a stronger, more functional pelvic floor.

Pelvic floor therapy isn’t just for women.
Men can benefit too!

Navigating Health Abroad

Travel and health items

Traveling abroad is an exciting adventure, but it comes with its own set of health considerations.

To ensure a safe and enjoyable journey, understanding the basics of international travel medicine is crucial. Here’s a comprehensive guide on what you need to know before embarking on your global escapade.

Preparation is Key

Before embarking on an international adventure, thorough preparation is essential. Researching the destination’s health risks, climate, and healthcare infrastructure is a crucial first step. The Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) are valuable resources for up-to-date travel health information.

Not all travelers face the same health risks, and that’s where a travel medicine specialist becomes invaluable. These healthcare professionals are trained to assess individual health risks based on the traveler’s medical history, itinerary, and planned activities. They provide personalized advice on vaccinations, preventive medications, and health precautions tailored to the specific travel needs. Make sure to make an appointment with your normal healthcare provider or a travel medicine specialist at least one month before you leave in case a needed vaccination requires multiple doses or required prescriptions can be taken in time for travel.

Vaccinations: Shielding Against Diseases

Different regions of the world pose varying risks of infectious diseases, making immunizations a vital component of pre-travel healthcare. It’s crucial to plan vaccinations well in advance, as some vaccines require multiple doses over several weeks for full effectiveness.

Common vaccinations for international travelers include:

  • Routine Vaccinations: Ensure routine vaccinations, such as measles, mumps, rubella (MMR), diphtheria, tetanus, and pertussis (DTaP), are up to date.
  • Travel-Specific Vaccinations: Depending on the destination, additional vaccinations may be recommended. For example, yellow fever vaccination is required or recommended for entry into certain countries such as Mali and Ethiopia; malaria prevention is recommended or required for countries or parts of countries such as Peru and Thailand; and the hepatitis A and B vaccines are often advised for travelers to regions with increased prevalence, such as Belize and Jamaica.
  • Seasonal Vaccinations: Influenza, COVID-19, and other seasonal vaccinations should be considered, especially if traveling during peak transmission periods.

You may be able to get some travel vaccines from your primary healthcare provider. If you need help finding a location that provides certain vaccines or medicines, visit CDC’s Find a Clinic page.

If yellow fever or typhoid vaccines are recommended or required for your destination, you’ll need to go to a vaccine center authorized to give yellow fever vaccinations. Find an authorized U.S. yellow fever vaccine center.

Health Precautions During Travel

In addition to vaccinations, travelers should use preventive measures to reduce the risk of illness during their journey.

  • Basic hygiene practices, such as frequent handwashing, using hand sanitizers, and avoiding contact with sick individuals, can go a long way in preventing the spread of infectious diseases.
  • Safe food and water practices are equally important. Consuming only properly cooked and thoroughly washed food, and drinking bottled or treated water, helps minimize the risk of foodborne illnesses such as traveler’s diarrhea.
  • Avoid petting stray dogs and cats due to prevent rabies exposure.

Access to Medical Care Abroad

Despite careful preparation, unexpected health issues may arise during international travel. Understanding the local healthcare system and having access to medical care is crucial in such situations. Familiarize yourself with the local healthcare system, know the location of medical facilities, and ensure you have access to English-speaking healthcare professionals. Verify that your health insurance covers overseas medical expenses and understand the procedures for seeking medical assistance in your destination.

International travel offers a world of possibilities, but safeguarding your health should be a top priority. By investing time in thorough preparation, obtaining necessary vaccinations, and practicing preventive measures, travelers can minimize health risks and maximize the enjoyment of their global adventures. Remember, a healthy traveler is a happy traveler. Safe travels!

Education Benefits

Man on laptop

Education benefits are employee perks that help you enrich or learn new skills.

They may also help you go back to school to earn your degree, GED, or in rare cases, assist you with paying back your student loans. The goal of any education benefits program is to improve the organization’s overall skill set, which boosts productivity and autonomy. It can also help attract top talent for open positions.

Education benefits aren’t uncommon, especially for larger organizations. According to the International Foundation of Employee Benefit Plans, more than 92% of the organizations that responded to their survey offered an educational benefit.

Check with your Human Resources department to see if any of these common types of education benefits are offered at your company:

  • Tuition assistance/reimbursement
  • In-house training seminars
  • Attendance at educational conferences
  • Continuing education courses
  • Coverage for licensing courses and exams
  • Personal development courses
  • 529 college savings plans

Caring for the Caregiver

Adult woman walking with elderly mother

Caretakers are unsung heroes, dedicating their time and energy to the well-being of others.

However, the demands of caring for a loved one while they’re unwell can take a toll on their physical, emotional, and mental health. Caretaker fatigue — a condition that affects the well-being of those providing care — is not a sign of inadequacy or lack of love; it’s a real and pervasive challenge that requires attention and understanding.

The silent toll of caretaker fatigue can impact their relationships,
job performance, and overall quality of life.

While the focus is naturally on the well-being of the person receiving care, the caretaker often neglects their own needs. This selflessness can lead to a gradual decline in the caretaker’s health, both mentally and physically. The silent toll of caretaker fatigue can impact their relationships, job performance, and overall quality of life.

To address caretaker fatigue, it is important to acknowledge the needs of the caretaker. Often, caretakers feel guilty for considering their own well-being, but self-care is not a luxury — it’s a necessity. Friends, family, and the broader community can help by recognizing the caretaker’s sacrifices and supporting their efforts in maintaining a healthy balance between caregiving and self-care.

Supportive Environment: Caretakers need a robust support system to prevent burnout. Friends and family should actively offer assistance and encourage the caretaker to take breaks, prioritize their health, and seek help when needed. Due to feeling guilty about considering their own feelings, they often will not ask for help themselves. Open communication is key to understanding the caretaker’s needs and providing the necessary support.

Professional Assistance: The caretaker’s emotional well-being is just as important as the physical care they provide. Seeking professional assistance, such as counseling or therapy, can be a transformative step. These services offer a safe space for caretakers to express their feelings, navigate the challenges they face, and develop coping mechanisms for caretaker fatigue. Many employee benefits cover in-person or online therapy to help you or a covered family member needing professional therapy.

Respite Care: Respite care, or temporary relief for caretakers, is an invaluable resource in preventing and alleviating caretaker fatigue. It allows caretakers to take a step back, recharge, and attend to their own needs. Community organizations and healthcare providers should actively promote and provide respite care options to ensure the sustained well-being of caretakers.

By acknowledging the caretaker’s needs, promoting open communication, and providing access to professional assistance and respite care, we can ensure that those who care for others are also cared for in return. After all, who is caring for the caretaker if not the community and society they serve?