Category Archive

2025 March

Menopausal Support Is Here

Lynn White 2025 March, Benefit Spotlight February 13, 2025

Over 73% of women in 2021 reported not receiving treatments necessary to deal with menopausal symptoms.

Menopause is a natural process that marks the end of a woman’s menstrual cycle and happens to all women around their 40s or 50s. During this time, the production of estrogen and progesterone hormones that prep the body for pregnancy ends. There are numerous symptoms and health issues that can result from menopause. However, every woman’s body is different, so it is crucial to find resources provided through medical plans or vendors that can help ease the transition more securely.

Do I Need the Resources?

In the past, menopause symptoms and treatments were almost unheard of and under-reported. An online survey conducted via social media found that over 80% of women reported receiving no menopause education at school. Some women said that they learned about menopause through websites and friends. In the past few years, menopause awareness has risen in public health, yet over 73% of women in 2021 reported not receiving treatments necessary to deal with symptoms. In another 2023 survey taken by 2,000 American and British women, 80% agreed that managing perimenopause or menopause at work is a challenge but may fear sharing information with their employers as it could impact career growth.

Not only should women who are between the ages of 40 and 50 seek resources to help mitigate the challenges and questions brought on by menopause, but also those who received a hysterectomy or chemotherapy treatments may need additional support to help with the transition. If you fall between the age range for menopause or received certain treatments, it’s best to lookout for symptoms to know when it’s time to reach out such as:

  • Irregular periods
  • Hot flashes
  • Loss of bladder control
  • Trouble Sleeping
  • Loss of Libido
  • Mood Changes

Available Resouces

As the workforce ages and includes more women than ever before, employers recognize that menopause cause health challenges that may affect the productivity of some of their employees. To combat this, many jobs have teamed up with medical providers that offer resources in their health benefit packages for menopause support. Here are several options that are available through existing medical plans and vendors that might be beneficial to consider:

  • Ovia Health – Family health benefits platform that offers menopause support. Access education and guidance to better understand and effectively manage menopause with confidence.
  • Evernow – A subscription-based online platform that provides comprehensive care across all areas of menopause. Features include 24/7 in-app messaging with your provider, symptoms tracking, educational content, and access to community events. Membership plans are FSA/HSA eligible.
  • Gennev – Healthcare company that focuses specifically on menopause health. Available in all 50 states for those enrolled in Aetna, Anthem, or United Healthcare. You receive flexible scheduling, a fitness and weight management coach, and same-day prescription.
  • Midi Health – Women’s healthcare provider that is available through Aetna, United Healthcare, Health Net, Blue California, Anthem, and Cigna. It provides virtual visits, lifestyle coaching, and will assist in finding a facility near you for in-person care.
  • Maven Clinic – Provides employees and spouses through approved insurance plans support through all stages of reproduction from fertility to menopause. You receive free, 24/7 virtual access to menopause symptom management.

The number of healthcare companies that are now offering menopausal support is growing, and it is vital for women to know their options and seek out resources that will aid in their well-being during this natural stage of life.

Between 15 and 50% of perimenopausal and menopausal individuals may experience other menopause symptoms including anxiety and depression.
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The Best Anti-Aging Technique Is Quality Sleep

Lynn White 2025 March, Lifestyle and Wellness February 11, 2025

Sleep provides the body the opportunity to restore and repair itself.

The beauty and cosmetic industry generate billions of dollars selling all types of anti-aging cream for people who desire to look younger. Plastic surgeons make millions injecting fluids that may enhance the physical appearance of one’s face. However, what many may dismiss is the best and free anti-aging medicine that has existed since mankind and is available to all: quality sleep.

Aside from genetics, diet and exercise, stress, and the environment, a good night’s sleep is all you need to gain a more youthful appearance. Sleep provides the body the opportunity to restore and repair itself. The cells in the body work to vacuum out damaged cells and promote the growth of new cells. This process works in all parts of the body from the brain to the muscles and throughout the epidermis. During the day, the collagen in your skin is exposed to UV rays, which increases wrinkles and age spots. When the body rests at night, cells regenerate new skin cells by cycling nutrients and oxygen. The stress hormone called cortisol decreases, which assists the skin in repairing the day’s damages. More collagen is also produced as the previous was exposed to UV rays and will now minimize fine lines. The human growth hormone is pervasive and strengthens the skin.

What less sleep does to the skin is the exact opposite. In a sleep study conducted on rats, researchers found a significant increase in damage to oxidative and organ-specified DNA in rats that were sleep deprived for 10 days. There was also a 5.3-fold expansion in dying cells compared to the group of rats that were given quality sleep. Metabolic abnormalities were present, which increases the risk for disease and cell injuries. These same issues are also present in the human body if deprived of sleep and will visibly result in swollen eyes, undereye circles, paler skin, and more wrinkles and fine lines.

How to Increase Chances for a Good Night Rest

The CDC discovered that a substantial proportion of U.S. adults have failed to meet the recommended hours of sleep and considers it to be a public health problem. There are numerous external contributors such as electronic usage at night, poor diet and exercise, stress, and disturbing environmental factors that can be adjusted. Here are some ways you can gain and maintain a quality night’s rest:

  • Go to bed and wake up at the same time every day.
  • Sleep in a dark, quiet, and cool room.
  • Stay off all electronics at least 1 hour before bedtime.
  • Eat organic whole foods and avoid ultra-processed foods.
  • Exercise regularly throughout the week.
  • Avoid large meals, alcohol, and caffeine before bedtime.
  • Do breathing exercises and leaving any additional work or concerns to be dealt with in the morning.

Having a healthy routine before bedtime will aid in achieving quality sleep and more youthful looking skin, and the best part is it’s all free.

According to the National Library of Medicine, the widespread use of portable electronic devices and the normalization of screen media devices in the bedroom, insufficient sleep has become commonplace, affecting 30% of toddlers, preschoolers, and school-age children and the majority of adolescents.
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Sauerkraut or Kimchi? The Benefits of Fermented Foods in Your Diet

Lynn White 2025 March, Lifestyle and Wellness February 11, 2025

About 15% of consumers in the United States eat fermented foods to improve their digestive or gut health.

It’s known that foods with a long shelf life are usually filled with dangerous additives and preservatives that may not be good for your health. However, there are some long-lived foods that provide great health benefits due to the fermenting process. Fermented foods such as yogurt and kombucha are preserved using aged-old techniques. Microorganisms found in these products converts carbohydrates into alcohol or acids. The alcohol or acids are the natural preservatives that ferment foods and gives them their umami flavor and long life. Fermentation also activates the growth of beneficial bacteria, called probiotics.

Health Benefits

Fermented foods offer a wide range of health benefits compared to their unfermented form. Some of these health benefits include a restored digestion system, a boost to your immunity, improved mental and heart health, and weight loss.

Digestive System – Probiotics aid in restoring the bacteria in your gut, stimulating the growth of beneficial ones that will reduce digestive problems such as irritable bowel syndrome, bloating, and constipation.
Immune System – Gut health plays a heavy role in the strength of the immune system. Fermented foods can promote medicinal compounds through the great number of microorganisms they contain and protect the gastrointestinal tract from pathogens, excess gastric acid, and bile salts. Therefore, bad gut health increases inflammation and reduces the number of white blood cells, while a well-balanced gut can boost immunity and decrease infections.
Mental Health – Although the knowledge of the gut-brain connection is in its infancy, it is well-known by researchers that bacteria in the gut send signals to the nerves that are directed to the brain. Eating fermented foods releases beneficial bacteria to your gut and creates neurotransmitters that help to improve mood. Cognitive performance is enhanced as probiotics influence the gut-brain connection.

Weight Management – Obesity is associated with dysbiosis, which is an imbalance of microflora in the gut. As mentioned before, fermented foods promote healthier bacteria, which leads to greater weight loss as it regulates the intestinal microbiome, obstructs inflammatory responses, and reduces appetite hormones that leads to excessive eating.
Heart Health – A diversity of gut microbiome has been shown to lower blood pressure and improve cholesterol, decreasing the risk for heart disease. In a study published in the Journal of Nutritional Biochemistry, kefir given to mice caused a reduction in weight gain and lower low-density lipoprotein (LDL) cholesterol levels compared to mice who consumed milk. The probiotic strain of lactobacillus found in many fermented foods contributed to the diminution of cholesterol levels.

Fermented Food Recipes You Can Try at Home

Many cultures throughout the world and for generations have developed their own fermented foods. Sauerkraut is one of those dishes that has been consumed by many cultures for over thousands of years. The recipe below is based on James Beard Award-Winning Chef and Everyone’s Table cookbook author, Gregory Gourdet.

Sauerkraut – A perfect topping and condiment for salads, sandwiches, and red meat

What you’ll need:

  • 3¾ pounds green cabbage, wilted outer leaves removed, rinsed
  • 2 tablespoons caraway seeds (optional)
  • 2 tablespoon kosher salt

Directions:

  1. Cut the cabbage into four quarters, then cut each piece into thin slices. Combine the cabbage, caraway seeds, and salt in a large bowl, and mix well to create a brine. Spend about 2-3 minutes squeezing and massaging the cabbage with your hands until the cabbage turns bright green and is limp. Let this sit for 20 minutes.
  2. Transfer cabbage and juices to a clean 2-quart glass jar. Firmly press cabbage, forcing it down as much as possible. Cover the jar loosely to allow carbon dioxide to escape during fermentation. Keep jar in warm temperature out of direct sunlight for 14 to 28 days. Once its fermented, close tightly and store in fridge for up to a year.

Tips to Keep in Mind

Not all fermented foods are created equal. If you are seeking certain health benefits, it’s best to do some research to find what fermented foods might be beneficial to your needs. Also, the handling of fermented foods is very important as the way some are prepared and stored can lead to spoilage. Make sure to follow recipe directions thoroughly to prevent mold and harmful bacteria from growing. Once you find the best fermented foods that fit into your lifestyle, the daily benefits it brings will lead to satisfaction.

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How Outdoor Workouts Can Cure Insomnia

Lynn White 2025 March, Lifestyle and Wellness February 10, 2025

Being deficient in vitamin D increases sleep disorders, and the sun is a free, efficient supplement.

In a 2020 National Health Interview survey, most adults who noted they had trouble staying asleep experienced a decrease in family income and moved to a more rural location. Apart from the other demographic comparison, socioeconomic and environmental factors ranked the highest. This could indicate that stress plays a huge role in insomnia for many Americans. How can stress be easily managed? Exercise is one of the most efficient ways to manage stress. However, gym access at one’s residence may not be available, and the membership cost may be too high for those who need it most.

An outdoor workout is free of charge for everyone and produces a myriad of benefits, including the ability to cure insomnia. Not only is it better than an indoor workout due to being out in the sun, but it also provides relief on the budget. Rural communities are perfect for outdoor workouts as the area is less busy and more open for a variety of activities.

How Outdoors Workouts Can Help

Any workout in general can treat insomnia; however, outdoor workouts provide instant relief when compared to those done indoors and are cost-effective for those who suffer from it the most. Also, researchers have found that regular exercise produces the same effect as hypnotic drugs prescribed by doctors. Several benefits of outdoor workouts that may treat insomnia include:

  • Antidepressant – The sun naturally increases serotonin and endorphins, which are hormones that regulates and boosts mood.
  • Mental relief – Most people are less likely to procrastinate about outdoor workouts compared to indoor ones.
  • Vitamin D – Being deficient in vitamin D increases sleep disorders; the sun can increase vitamin levels.
  • Accessible – The best part about nature is that it’s free. No more stress about money!
  • Fresh O2 – Breathing fresh air while exercising improves respiratory system and expands lung capacity, which can decrease sleep deprivation.
  • Improved circadian rhythm – Natural light helps reset the body’s internal clock and will aid in setting in rest at night.

How to Know Which Outdoor Workout Will Best Cure Your Insomnia

Physicians recommend aerobic or resistance exercises as they can stimulate melatonin, which will be needed in the evening and improve quality of sleep. To see improvement, it’s best to exercise 2 to 3 times per week. Some equipment-free exercise examples are:

Aerobic

  • Running or Jogging
  • Swimming
  • Walking
  • Hiking
  • Dancing
  • Biking – if you already own a bike

Resistance

  • Push-ups
  • Sit-ups
  • Squats
  • Plank
  • Lunge with Twist

Insomnia affects about 10% to 30% of the population worldwide. It is more common in older adults, women, and people with health problems. The ramifications of insomnia can range from severe to fatal, such as clinical depression to organ failure. Yet, it is easy to diagnose and treat. If you suffer from insomnia, speak with your doctor to see which exercise routine and method is best for you.

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