Category Archive

2024 September

Picking a Plan

Lynn White 2024 September, Benefit Spotlight July 1, 2024

Choosing a Plan that is right for you and your family can seem like a daunting task.

You should consider any medical needs you foresee for the upcoming year, your overall health, and any medications you currently take. The following scenarios may also help you make an informed decision.

If you are single or married with no children and in good health with no medical needs outside of preventive care…

A Consumer Driven Health Plan (CDHP) or similarly, and High Deductible Health Plan (HDHP) may be a good fit. These plans offer lower premiums and most preventive care is covered at 100% if using an in-network provider. You may also be able to use a Health Savings Account (HSA) with these types of plans, a tax-advantaged account that provides a safety net for unexpected medical costs.

If you are single or married with children and/or have major medical concerns or anticipate a pregnancy or surgery…

A Preferred Provider Organization (PPO) may be the right answer for you. These plans come with higher premiums, but less costs at the time of service and a smaller deductible, meaning your out-of-pocket maximum may be reached earlier in the year. These plans allow you to choose from a network of providers, typically without the need for a referral or use of a Primary Care Physician (PCP).

What about an HMO?

A Health Maintenance Organization (HMO) may be your best option if lower costs are most important, and you don’t mind the restriction of seeing a PCP first for any referrals to specialists that you might need. HMOs will generally not cover any out-of-network expenses unless it is an emergency.

Promoting Gut Health with Probiotics

Lynn White 2024 September, Lifestyle and Wellness July 1, 2024

According to the Cleveland Clinic, the human body houses trillions of microorganisms to support our health and functionality.

Your gut flora consists of hundreds of types of these microorganisms, creating a complex ecosystem of 300-500 bacterial species.

These microorganisms are mostly found in your colon, large intestine, and the end of your digestive tract. Your gut flora performs numerous important bodily functions, including manufacturing vitamin K and various B vitamins and turning certain fibers into fats that stimulate your immune system and help strengthen your gut wall.

Various forms and strains of probiotics, but the most common or well-known probiotic is Acidophilus which helps restore microbiome balance and is naturally found in the digestive tract, mouth, urinary tract, vagina, and lungs.

Benefits of Probiotics

The benefits of probiotics can be experienced when you consume probiotics in adequate amounts, which can be obtained through certain foods or supplements. A healthy gut microbiome can have several benefits, including:

  • Reduced inflammation
  • Best breakdown and absorption of nutrients
  • Boosted immune function to better recognize and eliminate harmful bacteria
  • Preventing and healing bacterial infections that may cause UTIs, yeast infections, diarrhea, atopic dermatitis, and certain dental conditions
  • Improvement for general digestive issues related to IBS, constipation, gas, or breaking down and recycling bile

Foods Packed with Probiotics

Fermented foods and dairy items with live and active cultures are an option to get more probiotics to your gut:

  • Yogurts
  • Kefir
  • Sauerkraut
  • Cottage cheese
  • Pickles
  • Tempeh
  • Kimchi
  • Kombucha
  • Miso soup
  • Sour cream
  • Soy milk

Probiotics Supplements

Diet and exercise play a big role in maintaining a healthy gut, but a probiotic supplement may support your gut health in certain instances. Many healthcare professionals might suggest taking a probiotic when prescribed a round of antibiotics. While antibiotics fight off the bad bacteria, they can also fight the good bacteria living in your gut, leading to antibiotic-associated diarrhea and IBS.

Probiotics can be purchased over the counter in grocery stores, drug stores, and health and wellness specialty stores. They also may come in various forms, including capsules, powders, and liquids. It’s extremely important to recognize that the FDA does not regulate probiotics, so it’s a good idea to consult a healthcare provider when starting. A trusted healthcare practitioner can advise you on reputable products (look for third-party testing), the right strain and dosage, and any side effects. Side effects may include gas and mild abdominal discomfort.

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Nutritionist vs. Dietician: What You Need to Know

Lynn White 2024 September, Lifestyle and Wellness June 18, 2024

The wellness industry continues to boom thanks to social media, but it can be overwhelming with endless information and opinions and self-proclaimed experts.

Two terms you are likely familiar with are nutritionist and dietician. The two are often used interchangeably, but there are some major differences that you need to understand, especially if you are looking to enlist the help of someone to help you on your nutrition journey.

Nutritionists and dieticians work toward the same goal of supporting healthier food choices and lifestyles through sustainable changes, but the main differences are related to education and training and what they’re legally allowed to do in their areas of work.

All dieticians are nutritionists,
but not all nutritionists are dieticians.

Dieticians

Dieticians operate under strict regulations and must undergo rigorous training, often involving nutrition science, anatomy, physiology, and biochemistry. They can also specialize in certain areas, such as sports, pediatrics, gerontology, obesity and weight management, renal nutrition, and oncology nutrition.

Dieticians can work in hospitals, care facilities, private practices, and other areas. They are qualified to provide medical advice to treat eating disorders, diabetes, and cancer, prescribe supplements and facilitate feeding tubes or IV feeding. Registered Dieticians (RD) are also authorized to conduct nutritional research, administer medical nutrition therapy, and recommend relevant protocols.

You might consider seeing a dietitian if you:

  • Are diagnosed with a chronic condition (diabetes, heart disease, kidney disease) that requires a change in your eating habits
  • Suffer from food allergies or intolerances
  • Want to gain or lose weight
  • Play sports and are looking for a plan to optimize performance
  • Have a disordered relationship with food and eating
  • Have concerns about whether or not you are getting what you need from your current diet

As of January 1, 2024, dieticians need a master’s in nutrition
or a related field from an ACEND-accredited program
(Accreditation Council for Education in Nutrition and Dietetics).

Oftentimes, seeing a registered dietician can be covered through preventive care benefits for diet counseling for adults at higher risk for chronic disease or obesity screening and counseling. (Once, however, someone has a diagnosis of a disease, these visits are likely subject to copay, coinsurance, and deductible.)

Nutritionists

Nutritionist education requirements vary by state, but certain states — including OK, OR, CA, and CO — don’t regulate the title of nutritionist. Other states may require basic certifications or certain areas of study during undergrad. Nutritionists may offer generalized advice, nutrition counseling, and meal planning.

Choosing Who’s Right for You

When selecting a nutritionist or dietician (or any health-related professional), you should seek out someone who is best equipped to address your needs. Some tips for finding a good fit for you include looking at their credentials, ensuring their specialty aligns with your goals, and looking at verified reviews from a trusted source.

It is also important to remember that many professionals have a social media presence, so you should see if someone you’re considering is making too-good-to-be-true claims or promoting products and partnerships.

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Healing Hobbies

Lynn White 2024 September, Lifestyle and Wellness June 18, 2024

Hobbies can bring a lot of enjoyment into your everyday life, but did you know they can also aid healing and support good mental health?

Hobbies vary by person, but if you’re looking to quiet your mind and provide a distraction from everyday stress, look for something that makes you feel calm, peaceful, restorative, reflective, and quiet (not environmentally per se, but that can quiet intrusive thoughts) to support your relaxation efforts.

Get Outside in Nature

Going outdoors and exploring nature — whether walking, hiking, or running — is a great opportunity to see picturesque locations, challenge yourself physically, release stagnant energy that’s building up, and support your cardiovascular health.

You can customize your activity to meet your energy levels and fitness abilities. In addition to the physical health benefits, these activities can help you shift your focus away from your racing mind and onto your breathing and movement — leaving you with a sense of balance and release.

Mind-Body Exercises

Finding a form of exercise that requires a deliberate focus on your movements, coordination, and breathing can also be physically and mentally beneficial. Yoga and Pilates are excellent examples of exercise routines that can be gentle and healing on the body. They require you to listen to your body, and they can be modified for injury and energy levels.

Dancing is another exercise form that can boost your mood (who doesn’t like moving around to their favorite tunes?) while releasing pent-up stress. You can freestyle dance or focus on specific choreography.

Arts, Crafts & Music

Art and music therapy programs have been gaining popularity in professional medical settings, but you don’t need a prescribed program to benefit from the profound impact of these on your own. Listening to music has proven to reduce anxiety and stress, manage Alzheimer’s and Parkinson’s, reduce depression in the elderly, and improve self-expression and communication.

Art therapy has been shown to be effective and have healing properties in times of crisis, trauma, and grief. Creating art can help regulate emotions and impulses and strengthen identity and self-image.

Volunteering

Volunteering is a way to meet like-minded people in a rewarding setting. There are many volunteer opportunities — you just have to search your community for animal shelters, food banks, local libraries, retirement homes, or even community centers that may be looking for an extra set of hands to help.

Journaling

Journaling is a great way to clear your mind when it’s clouded with buried thoughts. Releasing them from your body and mine so they’re out of your headspace. Even if you spend only 10 minutes a day with a scrap of paper and a pen, journaling you to reflect on your thoughts and emotions so that you don’t carry them with you wherever you go.

Puzzle Games

If you’re looking for something that uses your brain a bit, crosswords, word searches, or sudoku can be a great option. Luckily, there are many of these available on your phone or online, so you can play them on the go!

Hand-related Crafts

Using your hands to knit, crochet, and assemble puzzles can help calm your nerves. A bonus is you can do these activities while conversing or watching TV. The repetitive nature of these can be as complex or simple as you’d like, and you can get lost in designs.

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