by admin | Nov 10, 2020 | Health & Wellness
The month of November has a central focus on the holiday, Thanksgiving. Linked with this holiday is the emotion of gratitude. We want to take a closer look at this emotion and see how it is linked to better health and give you some practical tips on how to increase the size of your gratitude bucket.
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 positive mood
- more satisfaction with life
- less materialistic
- less likely to experience burnout
- better physical health
- better sleep
- less fatigue
- lower levels of cellular inflammation
- greater resiliency
- encourages the development of patience, humility, and wisdom
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
- Write handwritten thank-you notes
- Think/meditate on positive thoughts
- Smile!
- Put sticky notes around your home and workspace to remind you to be grateful
By practicing gratitude, you are not only sowing positivity in someone’s heart, you are also reaping health rewards like lower blood pressure and decreased levels of stress and depression. 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 | Oct 13, 2020 | Health & Wellness
In a world where viruses run rampant across the globe and healthcare costs are skyrocketing, there is an easy way for you and your family to stay healthy—preventive care services.
Preventive is defined as “used to stop something bad from happening.” Preventive care is care that thwarts off illness or disease thanks to regular check-ups, counseling, and screenings. When you subscribe to a health plan—regardless of whether it’s one offered by your work or one you purchase in the marketplace—most plans will include an array of preventive care services free of charge. So, where do you start with accessing these services? It’s easy!
Easy as 1-2-3
As long as you have subscribed to a health plan after 2010, those plan providers are required by law to offer basic preventive care services to you and those covered by your plan with no additional copay, coinsurance, or requirement to meet a deductible. By utilizing this free resource, you are setting yourself up for greater health success—and it’s as easy as 1-2-3!
1. Visit your doctor for annual checkups.
Annual exams allow doctors to identify disease earlier and manage chronic conditions closer. They also help your doctor to track any changes in your body over the years so that, should a disease or illness befall you, there is background data from your preventive care to refer to as they prescribe treatment. An easy way to remember to schedule these annual doctor appointments for both you and your family is to plan them around your birthday each year. This is also helpful for the doctor because as you age, you need additional health screenings so they can have those recommendations ready for you at your annual appointment.
2. Stay up-to-date on immunizations and boosters.
Just as an infant has an immunization schedule that the pediatrician follows to bolster the child’s immune system, so do older children and even adults. For instance, before children enter a certain grade in school, they may be required to have a meningitis booster. Tetanus shots are only good for 10 years so once a decade, you’ll need to get a booster for this disease which also may include the diphtheria vaccine and sometimes one for pertussis. As you age, you may need the shingles vaccine and other shots for prevention of pneumonia or the flu.
3. Follow a care schedule for additional age-related screenings.
Because you are visiting your doctor annually for regular checkups, they will likely alert you to any additional screenings they recommend. For instance, women ages 40-44 can begin getting mammograms to help detect breast cancer. After age 44, it is recommended they get this screening annually. If you want to be pro-active and keep track of these additional screenings yourself, there are tools online to do so.
MyHealthfinder is a site coordinated by the US Department of Health and Human Services. Simply enter your age and answer a few easy questions, and the site will cull a list of suggested screenings for you.
PublicHealth is another site with suggested preventive care services. They have created a lifetime care schedule, broken into age brackets, with lists of screenings recommended for each age by the National Institute of Health (NIH).
Keeping you and your family on the right track for health and wellness is not hard! By follow these three simple steps for your health care, you can significantly affect your health in the future. It’s as easy as 1-2-3!
by admin | Aug 26, 2020 | Health & Wellness
According to the National Center on Caregiving, a family caregiver (or informal caregiver) is “an unpaid individual (for example, a spouse, partner, family member, friend, or neighbor) involved in assisting others with activities of daily living and/or medical tasks.” In the US, 85% of caregivers care for a relative or loved one with 42% of those caregivers supporting an aging parent. Since early 2020, we have seen this vulnerable aging population fall prey to the COVID-19 pandemic. As a result, those providing care for this group have also begun to fall prey to this virus’s demise in the form of care-fatigue. We’ve compiled a toolkit of some simple resources to help the caregivers that are on the frontline of care for their loved ones avoid burnout.
5 Tools to Avoid Burnout
- Plan Your Communication
When taking your loved one to any sort of appointment, plan out what you hope to accomplish while you are there. Make a checklist of what items you want to discuss with the provider. Ask your loved one what they would like to talk about as well. In addition, keep your other family members informed about the care you are providing by establishing a weekly check-in whether through email or Facetime or phone call.
- Don’t Go It Alone
Providing daily care can be immensely rewarding but can also be a physically and emotionally exhausting job. When the job seems bigger than you can handle alone, do some research into community resources for assistance. There are networks of caregiving agencies that can help with everything from personal care to behavioral issues. Determine what you can afford to pay for services and prioritize those that are most needed for you to maintain your own health.
- Self-Care is a Necessity, Not a Luxury
Have you heard the saying “you cannot fill someone else’s cup if your own cup is empty”? In order for you to continue providing care for your loved ones, you must tend to your own care. This involves taking regular breaks throughout the day—maybe for a quick walk or some exercise—to clear your head and refocus your energy. This can also include seeking out respite care so that your immediate family can go out for dinner or even away for a few days. Self-care is a chance to recharge your batteries so you are fully able to care for others.
- Teach Them Tech
This may seem like a daunting task, but teaching your aging loved one some easy technology tips can free up some time in your daily schedule for other pressing tasks. Help them use Amazon’s Alexa and Google Home to check the weather or call a friend or even to set alarms and reminders. Another handy tech tool is introducing them to the convenience and safety of telemedicine. Many elderly folks are unsure of transitioning to this kind of care, but with your support, this can be a great resource for their physical health appointments.
- Practice Positivity
Frustration and fatigue are easy traps to find yourself in when providing care for others. The way to best combat this is through finding ways to reframe your thoughts. The author of the Blue Zone series, Dan Buettner, traveled the world to study the happiness of people in different parts of the world and found that if you find a balance of pleasure, purpose, and pride in life, you can achieve happiness even in tough, challenging times. You can change the way you approach the caregiving tasks in your day by seeking this balance of the 3 P’s.
As the “new normal” begins in our world, you can also begin a new approach to your role as a family caregiver. Commit to using these trusty tools for avoiding burnout. They are time-tested and will help you achieve the correct, and happiness-inspiring balance that best serves both you and your loved ones.
Resources:
American Association of Retired Persons (AARP) “Caregiver Burnout: Steps for Coping with Stress”
U.S. Administration on Aging—Eldercare Locator
Family Caregiver Alliance
Caring.com—Family Caregiver Basics
Caregiver Action Network—10 Tips for Family Caregivers
by admin | Jun 17, 2020 | Health & Wellness
When someone says they want to get healthy, you naturally think of physical health. However, we do have the ability to do a mind workout so that we are mentally fit. We’ve collected some exercises to help you build your mental-muscle-strength and, in turn, build a strong and healthy body.
Anxiety disorders are the highest reported mental health issue in the US with 42.5 million Americans claiming to suffer from this illness. We can only assume that now, due to the state of the world in the middle of a global pandemic, those numbers will be increasing. It’s natural to feel stress, anxiety, grief, and worry during a crisis. But, rather than camp out in those feelings, it’s a better choice to work out of those feelings.
Let’s get to work and train our brains to be healthy.
- When you feel anxiety or stress growing, take regular breaks from whatever is causing that stress. Go for a walk. Do breathing exercises. Turn up your music and sing and dance. If you like to garden, go outside and get your hands in the dirt!
- Make healthy food choices. What you eat has an impact on how you feel. Carbohydrates increase serotonin, which is known to contribute to feelings of wellbeing and happiness. Protein increases alertness and fruits and vegetables feed all the cells of your body and help with regulating your mood.
- When you think positively, you act positively. Keep a gratitude journal to help you focus on the things that you appreciate in your life. Practice the art of random acts of kindness. When you help others, it not only benefits the receiver but also the giver! Speak positively to yourself and to others. Your words carry so much weight—make sure they are filled with the right kind of load.
- Limit your exposure to news and social media if you find these are areas that bring you more unease than joy. Consider only watching/reading the news once a day. The same idea goes for checking in on social media since you can so easily go down a Facebook bunny trail that leads to negativity. You can even choose to follow those stories that you know will brighten your thoughts like John Krasinski’s “Some Good News.”
- Connect with those who lift you up. We all have that friend whose natural bent is to be negative. This is not who you want to have speaking into you. Instead, seek out those friends that are naturally great encouragers and let them fill your emotional tank. In the same vein, when you need help, speak with trusted authorities like your pastor or counselor or those suggested through your work’s Employee Assistance Program.
As you bulk up your mind with healthy thoughts, you will find your body follows suit. Mental health requires the same dedication to good habits and choices that physical health does. And, when you make daily decisions to think about those things that are good and noble and uplifting, your strong mental health will carry you through the rough patches of life without letting you down.
by admin | May 5, 2020 | COVID-19, Group Benefit Plans, Health & Wellness
The COVID-19 pandemic has taken a toll on everyone’s mental health. People have experienced financial hardship, additional challenges with childcare and school cancellations, job loss, reduced hours, sickness, and grief. The future is uncertain, and the present is extra stressful. And to make matters worse, many of the networks and practices that people use to support their mental health are currently unavailable due to social distancing.
In this environment, where people are increasingly anxious and may be socially isolated, it’s even more important that managers support the mental health of their team members — both those who are coming into the workplace and those working from home. High stress can quickly destroy trust, inhibit empathy, and break down teams — each of which makes it more difficult for people to do their jobs. Fortunately, employers can provide some support. Here are some things employers can do to help employees manage stress and tend to their mental health:
When possible, give employees a little extra time to slow down and rest
Employees may need a moment to breathe or a day to regain their peace of mind, and they shouldn’t be afraid to ask for time to take care of themselves. The ability to occasionally function at a medium (or even slow) pace should be built into performance expectations so that employees can avoid burnout or breakdown.
Offer PTO, mental health benefits, and flexible schedules if appropriate
In some cases, employees who want to get the mental health care they need can’t afford it. Losing pay from a missed work shift might be too great a hardship, and effective treatments might be financially out of reach. These financial hindrances can exacerbate conditions like anxiety and depression. In other cases, employees can afford the time off and the treatments, but they can’t make regular appointments work with their schedules. If you can offer paid time off, health insurance benefits, or flexible schedules, these can help employees get the care they need.
Offer an Employee Assistance Program (EAP)
An EAP gives employees access to expert, confidential assistance for substance abuse issues, relationship troubles, financial problems, and mental health conditions. These services are offered through an outside provider that connects employees with the appropriate resources and professionals. These programs enable you to provide professional assistance to employees while allowing them confidentiality at work. EAPs are also inexpensive, costing between just 75 cents and 2 dollars per employee per month.
Make reasonable accommodations when possible
If an employee informs you that they have anxiety, depression, or another mental health condition, and they request an accommodation, you should begin the interactive process to determine what reasonable accommodation(s) you can provide in accordance with the Americans with Disabilities Act (ADA). The ADA applies when an employer has 15 or more employees, but many states have similar laws that require employers to make accommodations at an even lower employee count. You can learn more about the ADA on the HR Support Center.
Create digital spaces for friendships to grow
Loneliness in the workplace can be a serious issue, with significant negative effects on both employees and the workplace. Right now, with many employees working from home, it’s harder to spot signs of it. Employers can facilitate friendships and connections between employees by setting up virtual chat programs and video conferencing apps.
Employees also need to be reassured that it’s fine for them to take a little time during the workday to reach out to others about non-work matters and participate in virtual games and other fun group activities. Managers can set the tone by participating in fun chats and activities and encouraging employees to join in. Helping employees foster friendships is not only the right thing to do, it can also reduce turnover and increase engagement.
Promote good mental (and physical) health in the workplace
Healthy habits are important for everyone to practice. Consider setting time aside during the week or month for employees to participate in activities like yoga, meditation, and mindfulness that develop and strengthen these habits. If you aren’t familiar with these practices, solicit the help of your employees. One or more of them may know a lot about these activities and be able to assist you in setting up a workplace program or modifying a program for employees currently working from home.
Make use of additional resources
During this time, employees might benefit from this three-page list of several virtual recovery resources from the federal Substance Abuse and Mental Health Services Administration and this COVID-19 resource and information guide from the National Alliance on Mental Illness.
by admin | Apr 21, 2020 | Health & Wellness
The cannabidiol (CBD) market in the United States has taken off like a rocket. Some projections have this market reaching $16 billion by 2025. After years of singing its praises for treating, albeit illegally, a myriad of health issues, supporters of cannabis have seen an uptick of mainstream support in the last 2 years with the legalization of this herb in many states. The exact truth about its benefits is still under review. Let’s dive a little deeper into this trending topic.
HISTORY & STATISTICS
The first use of cannabis can be traced back as far as 500 BC as a Chinese pharmacopeia. Made from the hemp plant, CBD does not produce the hallucinogenic aftereffects of its popular cousin, tetrahydrocannabinol (THC) derived from the same plant. In fact, CBD must contain less than 0.3% THC. In 2018, President Trump signed the Farm Bill which allowed farmers to legally grow hemp. Since this victory, the CBD market has definitely been amped up and its use has become so commonplace in our society that you can find a CBD store (or two or ten) in every city.
- More than 60% of users claim CBD is being used to treat their anxiety.
- Other widespread uses for CBD are for depression, sleep disorders, and PTSD.
- In 2018, the FDA approved the first CBD product, called Epidiolex, to treat those with rare seizure disorders Lennox-Gastaut syndrome and Dravet syndrome.
FACTS
Users of CBD speak to its benefits in treating anxiety issues. With its widespread availability, consumers can find it in lotions, baked goods, and even makeup. Because of this prevalence in the marketplace, the FDA and FTC are quick to squash claims that are unfounded in trials. Here are the facts:
- CBD can come in varying methods of delivery.
- Tinctures: concentrated herbal extracts suspended in alcohol or vinegar
- Ointments
- Vaping oils
- Oil: extracts from seeds or flowers or stems of hemp put in a base oil to aid absorption
- The exact amount that can safely be used in a day is unknown.
- Side-effects include: drowsiness, digestive issues such as diarrhea, and irritability
FICTION
There is only one FDA approved use of CBD and that is for rare cases of epilepsy. So, when you see health claims for other than that use, they can be false.
- NOT proven to be a treatment for cancer
- NOT without consequences. Serious side-effects can cause serious damage to your health.
- NOT proven to battle COVID-19.
The use of CBD definitely has its supporters and detractors. When making a decision about its use, it is helpful to weigh the pros and cons and seek the truth. One thing is for sure—CBD is a swiftly growing market with high demand.
