by admin | Dec 4, 2023 | Health & Wellness
‘Tis the season for family, festivity, and food—lots of food. The holidays dish up a triple whammy of wintry weather, irresistible foods, and stress, which can cause even the strongest-willed person to reach for another festive goodie.
While the notion of enjoying “healthy holidays” has a nice ring to it, reaching that goal can be very challenging. Between the endless social gatherings and the to-do lists that seem longer than Santa’s list of names, balancing the season’s obligations often means that our diets take a backseat until the New Year.
If you’re trying to maintain a healthy lifestyle this holiday season, you may be wondering what foods you should prepare and how to stay on track with your goals.
Here are six tips for savoring a healthier holiday season:
- Portions Matter – Eat slowly and mindfully and opt for smaller portions. Also, avoid going back for seconds; your body needs time to feel full so give yourself 20 minutes before you reach for more.
- Fit in Favorites – No food is on the naughty list. Deprivation leads to backlash – it’s better to have a plan and do it on purpose. In advance, plan for the indulgences that matter most to you so you can be sure to savor a small serving of Aunt Carol’s pie!
- Make Movement Merry – Be active after a big meal; not only does activity help you burn off some calories but you may also feel more energized. Exercise is the secret to holding the (waist)line when holidays indulgences call. Choose fun activities like ice skating or sledding with friends and family or take a walk with family after a holiday meal.
- Include Some Healthy Options – A platter of raw veggies or fruit with a low-fat dip can be a colorful and healthier alternative to a tray of sliced cheese, deli meats and crackers. Or replace the cheese dip with a bowl of cold large shrimp with cocktail sauce.
- Try a New Tradition – You may not be the only person at the gathering trying to maintain healthy eating goals. Why not try a healthier recipe that may become a new tradition?
- Get Your Zzz’s – Going out more and staying out later means cutting back on your sleep. Sleep loss can make it harder to manage your blood sugar, and when you’re sleep deprived, you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.
Set an example for your children. By incorporating some of these ideas, you can create healthy traditions for your kids. As these traditions are passed down from one generation to the next, your family will learn that it’s possible to make positive lifestyle choices while still enjoying the holiday season.
Remember, a healthy holiday makeover doesn’t require drastic changes to have a significant impact. Modifying a few choices and behaviors can lead to health benefits that can last a lifetime of happy, healthy holidays.
by admin | Nov 20, 2023 | Health & Wellness
You may have heard the saying attitude of gratitude. It’s a great little rhyme to remind us to live a life of gratitude – and practice it! When we practice being thankful on a regular basis, it not only impacts our mental and physical health, but those around you as well.
The Definition of Gratitude
The emotion of gratitude is defined as “the quality of being thankful; readiness to show appreciation for and to return kindness.” We are familiar with the act of “thank you” to represent gratitude, but it also includes thinking on positive things that have happened during the day or your life, meditating on positive thoughts, and feeling grateful.
The Health of Gratitude
Beyond making someone feel appreciated, gratitude also has other benefits. In fact, there are physical health benefits associated with the act of gratitude. The Greater Good Science Center produced a list of benefits to gratitude.
For the individual:
- increased happiness and optimism for the future
- improved mental wellbeing
- greater satisfaction with life
- increased self-esteem
- better physical health
- better sleep
- less fatigue
- lower levels of cellular inflammation
- encourages the development of patience, humility, and wisdom
Research has shown that consciously practicing gratitude can reduce feelings of stress and anxiety. In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness and a 35% reduction in depressive symptoms. These effects disappeared within 3-6 months, which reminds us to practice gratitude over and over.
In addition to these above benefits, psychologically, the act of gratitude has been shown to reduce toxic emotions like envy, frustration, resentment, and regret. Those who focus on gratitude have even been reported to visit the doctor less!
The Act of Gratitude
So, how do you practice gratitude in your everyday life? Here are some easy-to-do exercises to strengthen your gratitude muscles:
- Say thank you
- Keep a gratitude journal or gratitude jar
- Write handwritten thank-you notes
- Think/meditate on positive thoughts
- Create gratitude rituals
- Put sticky notes around your home and workspace to remind you to be grateful
Our daily lives are fill of distractions and stress, and we often let our small achievements go unnoticed, even internally. Think about the past few days – what have you accomplished that went unnoticed? Did you cook a delicious meal, start a new book or chat with a loved one? Take a moment to celebrate that, to express gratitude for life’s everyday joys. Perhaps you might even write it down in a journal. This simple act that we’ve all been taught since we were born (Moms always remind you to say “thank you!”), has far-reaching benefits so start flexing your muscles of gratitude today.
by admin | Apr 11, 2023 | Health & Wellness
According to WebMD, the eyes are the most highly developed sensory organs in your body. Did you know that more of your brain is dedicated to the sense of sight than to all of the other senses combined? So, it makes sense that you would do all that you can to protect and care for these important organs. Vision insurance can be a great asset as you work keep your eyes healthy.
What is vision insurance?
In a nutshell, vision insurance functions like a discount. It is an ancillary benefit used to reduce the costs of eye-related care, eye products, and eye surgeries. Group vision plans are typically purchased through employers, associations, or government programs like Medicare or Medicaid. Plan subscribers usually receive free eye care, like annual eye exams, and a fixed discount on eye wear in exchange for a monthly premium. Typically, vision insurance is a separate policy from your health insurance.
What are the benefits of having vision coverage?
Because your eyes are the most complex sensory organ in your body, it is important to keep them healthy. Vision coverage allows you to have annual eye exams. At these exams, the optometrist determines if you need corrective contact lenses or glasses to improve your eyesight. Vision plans vary but typically you can get a new pair of glasses or contact lenses every 12 months.
Eyes aren’t just the window to your soul – they also offer a glimpse into your health. A little known fact is that during a comprehensive eye exam, your doctor is able to evaluate the health of the blood vessels in your retina. This is a good indicator of the health of your blood vessels in the rest of your body. These exams can even detect hidden medical conditions like brain tumors, diabetes, high cholesterol, high blood pressure, or even cancer.
What does vision insurance cover?
When it comes to the cost of your glasses, you need to understand that there is a difference between lenses and frames. Usually, standard lenses are covered 100% but if you want any added features like reflective coatings, anti-scratch resistance, or anti-glare coatings, you would be responsible for the additional cost. For frames, your insurance provider will give you an allowance. Let’s say that they will give you a $130 allowance. If you pick a pair of frames that costs $200, you are responsible for the difference. Contact lenses are also covered but usually in lieu of frames. In other words, you need to pick one or the other.
Very few vision plans cover elective surgeries such as Lasik surgery or Photorefractive Keratectomy (PRK), but oftentimes your insurance provider may provide you a discount for those services. Also, if you take part in a Flexible Spending Account (FSA) or Health Savings Account (HSA), you can use those funds to cover expenses not covered by your vision plan.
As with other types of health insurance, vision insurance works with a network of doctors to provide discounted prices. So, you want to make sure that your eye care practitioner is in your network to get the most savings. Typically, out-of-network benefits aren’t very good.
Vision insurance plays a huge part in keeping your eyes healthy. Through regular eye exams, not only are your eyes evaluated, but the health of the rest of your body is too. By scheduling eye exams, you are also able to obtain corrective eye wear that allow you to see clearer and without eye strain. Healthy vision is a benefit you don’t want to lose!
by Johnson and Dugan | Mar 17, 2023 | Health & Wellness, Hot Topics
Author: Michael Mulqueeney, Vice President of Business Development, Johnson & Dugan
Back in 1989, when I was 29 years old, I went through a six-month period where I had a rapid onset of symptoms that impacted my ability to feel anything from my waist down to my toes. My doctors eventually settled on three probable diagnoses: Multiple Sclerosis (MS), Amytrophic Lateral Sclerosis (ALS), or Epstein-Barr. These possible diagnoses rocked me.
Six months with no feeling from the waist down
I didn’t know much about what was happening to my body. I wasn’t a doctor or nurse, and this was long before I worked in employee benefits, which now gives me more insight into health and wellness. But I did have a close relationship with a family friend who had MS. She was retired and living a reasonably normal life, with what appeared to be little impact on her day-to-day activities. So, I thought, “Well, if it’s MS, I can probably deal with that.” But the idea of ALS freaked me out. I knew it wasn’t good, so I kept my fingers crossed that I didn’t have that.
During this 6-month period, I was numb from the waist down—hips to toes. I had zero feeling though I could still move around with significant effort. I was so stiff I could barely walk, and when I did, it felt like I was walking on stilts. Walking considerable distances was out of the question, which was really discerning, but I just pushed forward and hoped for the best.
I wasn’t really in pain, so I didn’t take medication. I was told that the medicine would “hopefully” relieve some of my symptoms, but it wasn’t clear if it would improve the stiffness, and it wouldn’t be a cure. So, I skipped the drugs and just made heavy lifestyle changes, mainly with my diet.
Fast forward six months later: I was driving a long commute in southern California between Huntington Beach and Tarzana when I noticed tingling in my legs. Two to three weeks later, I got all the feeling back, and my symptoms subsided.
Symptom-free for 10 years. Was it MS or a misdiagnosis?
Ten years later, in 1999, I was still symptom-free but decided to have a new doctor review my medical history. He didn’t think I had MS because he thought it would have presented itself again. He said my symptoms ten years prior could have stemmed from something else, such as a virus like Guillian-Barre syndrome. The doctor said to let him know if the symptoms ever came back. But they didn’t. That is, until 2019.
30 years later: A concrete diagnosis—then the anxiety set in
Back in 1989, I’d only been given a “probable” diagnosis because my MRI scans were all clean. I had no signs of degeneration of the myelin on my spinal cord that you typically see with MS. While my spinal tap indicated that it could be MS, doctors said they needed to see another round of symptoms before providing a diagnosis. Three decades later, the doctors got just that.
So, we’re talking about 30 years without symptoms when suddenly, I started having issues with my walking again. Things progressed rapidly from there, and I finally got concrete answers. Doctors confirmed that I had MS through an MRI I had completed in the Spring of 2020—just when we were entering the first stages of the pandemic. The medications and treatment options that my doctors suggested for me are the kind that shut down your immune system and restart it. That seemed very scary to me since having a healthy immune system seemed to be an advantage for those who contracted COVID.
Needless to say, I had a lot of anxiety about the treatments my doctors were suggesting. We didn’t have the COVID-19 vaccine yet, and the thought of messing with my immune system made me uncomfortable. So, as in 1989, I decided not to do any medication and went hardcore on lifestyle and dietary improvements instead.
I firmly believe that solid nutrition, regular exercise, and consistent sleep are the primary foundations of good health. So, I changed the way I ate, opting for a Mediterranean diet, plus juicing with fresh, organic raw fruits and vegetables three times a day. I also started taking natural organic supplements and vitamins. I made sure they were highly vetted and from reliable sources—because my experience in employee health and wellness has taught me that many manufactured vitamins don’t have the benefit that people think they do.
I also added stretching and yoga to my daily routine to help with my stiffness and mobility issues. These changes improved some of my symptoms, like my “foot drop,” which prevented my left ankle from moving, causing it to drag while I walked. I seemed to be “treading water” after adapting my diet and lifestyle. I was feeling pretty good for about a year.
Revisiting MS medication options after the COVID-19 vaccine
By 2021, I noticed I was getting worse again and going in a direction I didn’t like. I was vaccinated against COVID-19 at this point, so I revisited the medication options with my neurologist. He said he was glad we didn’t do Rituximab, the medication he’d initially recommended in 2020. It was an IV immunotherapy drug, and they had seen issues concerning the COVID virus. Instead, he recommended a different medication called Tysabri. I completed the testing and pre-work required to qualify for the treatment, but I was still nervous about it, and with good reason: I was told if I’d had something called the JC (John Cunningham) virus at any point in my lifetime, the medication could kill me. Well, that didn’t give me much confidence about moving forward. I had been tested and cleared of the JC virus, but I was still feeling nervous, so I decided to pull the plug on starting that treatment too.
I was looking for hope that my MS symptoms could improve
Fast forward to 2022. I continued to get a little worse, and I wanted some hope. I think that was one of my biggest issues. I was looking for my doctors to give me hope that I could feel better. I woke up every morning feeling like my body had been a punching bag for a boxer. I’d stretch after getting out of bed to reduce soreness and stiffness and increase my mobility, but I wanted some hope that my symptoms could improve. I hadn’t been getting that.
My doctors, as reputable as they were, could only tell me their goal with the medication was to prevent me from feeling worse or to slow the progression of the disease. That’s why I didn’t want to pursue the treatment. I wanted to feel better. I have followed people with MS who share their personal experiences using various strategies, whether medications or more natural means. A wide variety of things have worked for some but not for many.
Undeniably though, my symptoms were going downhill. So, I started doing my own intense research. I went into MS blogs and chatrooms to connect with people who’d been on MS medication and compared our symptoms. I discovered some hope out there. But unfortunately, the medications didn’t work universally for everybody. It seemed hit or miss. Doctors were treating MS in many ways. They’d often start with one medication, and if that didn’t work, they’d try another one, and then another, and so on.
Many people I talked to had been through that trial-and-error process, yet others had one medication in particular that moved the needle for them. One gentleman I spoke to had been in a wheelchair for MS and had dealt with symptoms for about 25 years. It had progressed much more rapidly for him than for me, but many of our symptoms were the same. He’d gone on the same drug (Tysabri) that my doctors wanted to prescribe me. Before the treatment, he could get from his wheelchair to the bed or a chair but couldn’t walk well. He took the medication, and today he’s running 10Ks. Now, that was kind of the hope I was looking for. I don’t expect to be running 10Ks, but even if I could walk a 1K, that would be an improvement because I can’t run at all right now, and walking is labored.
One of the symptoms I have is called MS hug. It’s a tightness around the torso that feels like I just did 500 sit-ups. And it feels like that, 24 hours a day, seven days a week. It’s hard to run when you feel like that. So, in hearing this guy’s story, I got some hope and started thinking about what I could do.
Adios anxiety: the benefit of an expert second medical opinion
In my occupation with Johnson and Dugan, we provide products and services for employers so they can offer employee benefits to take care of their people. I’ve spent much of my career in employee benefits—specifically, partially self-funded plans. I’ve worked with groups to add specific strategies and employee benefits to assist people, reduce claims, and improve health outcomes. That got me thinking about MORE Health.
I liked the idea of an expert second opinion. I’m in a closed HMO, though, so if I go outside the HMO, it comes out of my wallet. I saw that MORE Health has a way to bring in a benefit at a reasonable cost so that employers can give their employees an option for a second opinion. Now, I really started thinking about a second opinion. I wanted one for myself because, after all this time, I still felt unsure about what treatment option to try—if any. This experience also led me to question why most health plans don’t offer coverage for second opinions. This is a problem in our healthcare system, I believe. At a recent NextGen healthcare delivery strategy conference I attended, I learned that 1 in 20 adults in American are misdiagnosed every year. Knowing this, it surprised me to dig in and discover that none of the major insurance carriers include a second opinion as a benefit of their coverage for a serious major illness! This surprised me, especially when you look at the significant costs that come along with a misdiagnosis. These costs may not involve money alone, it could mean ones life.
I had doubts about my treatment options for many reasons: I was concerned about how the medications interacted with the COVID-19 vaccines and boosters. My son—who eats a primarily vegetarian diet, does yoga, and is not a firm believer in Western Medicine—has not been a fan of me going the medication route. And given my line of work and what I’ve seen on the news about the pharmaceutical industry recently, I didn’t know how much I could trust any of it.
I thought getting a second opinion from a leading specialist would be helpful. I wanted somebody to look over my shoulder and give me a thumb up, sideways, or down on what my doctors were proposing. So, I reached out to MORE Health.
They did most of the work and paired me with a leading specialist for MS who looked at my entire case. All my records were delivered virtually to that physician through their online technology, including my MRIs and CT scans. I could even provide a report from years prior. I still had my physician’s assessment from 1989 in my files, which had data on the initial findings from my spinal tap and MRIs. Within five days, I got the final report. It came in the day before my first scheduled infusion therapy.
I’d prepared myself to pull the plug on the treatment that morning, but I didn’t have to. I got a detailed report from MORE Health that reviewed all my medical records, their findings of my CT scans, MRIs, and blood work. The specialist they assigned to my case examined everything and commented on it. The report included a conclusion with the physician’s recommendation that I go forward with infusion therapy (Tysabri) every six weeks, which is what my doctors at home had prescribed. The physician also wrote a caveat that if I didn’t see results in a certain amount of time, they would recommend a second medication.
Before getting an expert opinion on my case, I was going through a lot of anxiety about doing the infusion therapy. After receiving the specialist’s final report, I was very relaxed. I wasn’t anxious at all as the report provided through the MORE Health second opinion relieved my apprehension about getting started on this immunotherapy treatment.
As I write this, I am less than 24 hours from my fourth infusion of Tysabri. So far, the physical difficulties I have experienced have remained in check, and my physical symptoms haven’t gotten worse. My focus and productivity at work have improved. I hadn’t considered those issues before treatment. I just struggled along and pushed myself to be productive—all while experiencing various leg pains and on-and-off discomfort that worsened as the day progressed. My doctors say that for some people, the benefits of the drug kick in right away, while for others, it takes 12 months, and for others still, it never works. I’ve always been a glass-half-full guy, though. It’s not in my nature to be a pessimistic person. I’ve always looked forward and believed the future has yet to be created. We will have to wait and see how the treatment shows up for me, but as for the anxiety, adios!
About the Author
Michael Mulqueeney is the Vice President of Business Development with Johnson & Dugan Insurance Corporation, a UBA Partner Employee Benefits Advisory firm that has been in business in the San Francisco Bay Area for nearly 40 years. Mike was diagnosed with Remitting Relapsing MS in 2020. He lives in the hope of feeling better physically and maintaining his ability to play a round of golf—as hard as it may be for others to watch.
About MORE Health
MORE Health is a global digital health company known for giving individuals access to the best medical minds in the world when facing a serious illness or diagnosis. Recognized as a leader in cross-border telemedicine, MORE Health delivers virtual Expert Medical Opinions from world-leading specialists by pairing technology and world-class service. Offered as an employee benefit or on an individual self-pay basis, this service is available to groups of any size in the U.S. and abroad. Since 2013, MORE Health has helped patients on six continents and continues its mission to provide patient advocacy to clients and members worldwide—when they need it most.
