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HEALTHY YOU! Build inner and outer strength with wellness tips and information
Your Source for a Happy and Healthy Lifestyle
DECEMBER 2018
THIS EDITION FEATURES:
SELF-CARE FOR A
SORE
THROAT
EMBRACE THE CHILL MAKE GOOD DECISIONS THROUGH FLEXIBLE THINKING
B E AT H O L I DAY STRESS HOLIDAY FEASTING COMMITTING TO EATING HEALTHIER IN THE NEW YEAR
BROUGHT TO YOU BY
EMBRACE THE CHILL Cooler temperatures can make for refreshing • Boosting your mood and energy. outdoor workouts. So, don’t restrict yourself The stimulating endorphins produced by to exercising only at the gym. Get outside and working harder to stay warm can also sweat it out in the great outdoors! strengthen your sense of happiness. There are some amazing benefits to an outdoor workout, including: • Burning more calories. Your body has to work harder to regulate its core temperature when it’s colder, and that increases your metabolism. • Getting a dose of vitamins. Sun exposure from natural light will give you a healthy boost of Vitamin D, which is crucial for bone, skin, and mental health, and can feel amazing in the winter. • Strengthening your heart. Regular exercise in the cold can help build your cardiovascular endurance, which may better prepare your body for future workouts and non-exercise stresses in life.
Before you head outdoors for your next sweat session, it’s important to prepare appropriately for the weather. Be sure to: • Layer up with moisture-wicking fabrics. • Stay hydrated as sweat evaporates more quickly in the chilly, dry air. • Warm-up and cool-down to stay loose, limber, and warm, and to prevent painful injuries. • Wear sunscreen and sunglasses, even when it’s freezing, if your skin is exposed.
SELF-CARE FOR A
SORE
THROAT
Winter is coming, and that often means the arrival of sore throat season. Scratchy, itchy, or dry, it’s that moment that you swallow and feel a slight burn and hope you aren’t coming down with a cold, flu, or strep throat. Other causes of throat pain can include allergies, irritants, dry air, or cigarette smoke.
Should you visit the doctor for a sore throat? AAFP recommends seeing a healthcare provider if you have any of the following:
Don’t let a sore throat keep you from enjoying tasty treats this holiday season. With a little self-care, you can ease the symptoms of a sore throat. Here’s what the American Academy of Family Physicians (AAFP) recommends:
• Trouble breathing
• Gargling with warm salt water • Drinking warm/hot tea with a little honey or eating a cup of soup • Taking a lozenge • Reducing pain with ibuprofen or acetaminophen
• A temperature over 101°F • White spots on the throat • Great difficulty swallowing • A skin rash • Recent exposure to someone with strep
HOLIDAY FEASTING ‘Tis the season for friends and family, fun, and lots of food! Temptation is everywhere, so it’s easy to overindulge. Below are some holiday eating triggers to look out for this season: • Anxiety. The holidays can bring added stress and anxiety. Many people eat too much fat and sugar in response to their emotions. Recognize when you are feeling emotional, and think about what you need before self-soothing with food. • Emotional memories. Smells and tastes from holiday foods, like pie and stuffing, can bring back warm and wonderful memories of childhood. Choose the foods you truly love and stick with reasonable portions to enjoy without overdoing it.
2. Plan ahead. If you have an upcoming holiday breakfast, lunch, or dinner, find out what will be served or check out the menu beforehand for healthier options. Try to fill up on veggies, fruit, and lean protein so you won’t be as tempted when it’s time for dessert or savory seconds. 3. When it comes to exercise, something is always better than nothing. Try to stay at least a little bit active. Even 20 minutes of exercise can be beneficial. 4. Separate appetite from hunger. Appetite is the desire to eat, while hunger is the physical need to eat. To recognize and stop emotional eating, think about why you have a strong urge to eat something. Once you figure it out, it’s easier to find a healthy solution.
• Habit. See a cookie, eat a cookie. A well-chosen snack is nice, but being mindful about what you're eating can help avoid a binge. Once you’ve identified your trigger, try these four holiday eating tips to get you through the season: 1. Choose wisely. Save your splurge for your favorite foods and keep portion control in mind.
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B E AT H O L I DAY S T R E S S The holidays are supposed to be a time of joy and cheer. But, this time of year can also be very demanding and overwhelming — shopping, traveling, cooking, and decorating — which can be stressful. Don’t let holiday stress stop you from enjoying the most wonderful time of the year. Here are some tips to help you minimize holiday stress: • Acknowledge your feelings. Feel what you feel, even if it’s uncomfortable. Once you express those feelings, you can make room for joy. • Make time for yourself. Even just 15 minutes without distractions — to work out, listen to music, read a book, or meditate — can help you clear your mind and refresh you. • Maintain your healthy habits and routine. The holidays are often hectic and full of opportunities to overindulge, which makes it easy to fall out of your routine. Try to keep up with your normal habits as much as possible, including getting an appropriate amount of sleep, working out, and eating a good balanced diet.
MAKE GOOD DECISIONS THROUGH FLEXIBLE THINKING Flexibility is an important quality. It allows us to respond to changing circumstances and expectations readily. While there’s nothing wrong with standing your ground for the things you believe in, being blinded by your own opinions and unwilling to see other courses of action may get in the way of good decision making. That’s why it is important to be flexible and keep an open mind. When making important decisions, flexible thinking allows you to look at things from different perspectives so that you can make smart choices. Here are some strategies for building flexible thinking: • Listen to understand. Get a good sense of the bigger context by seeking to understand the other point of view. • Be open to possibilities. At least explore other alternatives. • Admit when you’re wrong. If you realize you were wrong, gain credibility by being accountable for your decisions and actions. • Decide when it’s worth it. Is the situation worth being right? Recognize when it’s okay to go with a decision that you can live with, even if it’s not your top choice.
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MONTHLY
QUIZ 1. Which is the best way to prepare for a winter weather work out?
2. What does it take to make a change, such as healthier eating?
3. Which of the following statements is a strategy for flexible thinking?
A. Fill up on hot soup
A. Mindset and diet plan
B. Layer up with moisture-wicking fabrics
B. Diet plan and willingness
A. Be open to possibilities. At least explore other alternatives.
C. Shovel the driveway
C. Nutritionist and willpower D. Mindset and willingness
B. When others present an idea, point out all the reasons it won’t work. C. You should not seek to understand others point of view.
1. B, 2. D, 3. A
BROUGHT TO YOU BY
Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it.Before making any major changes in your medications, diet, or exercise, talk to your doctor.
Coping with Holiday Blues December 2018 Senior Management Services The holiday season – stretching from Thanksgiving to Christmas, Hanukkah and the New Year – can represent great joy and anticipation. The holidays are often a time of tradition, for gathering together family and friends. For some individuals, and for seniors in particular, the holidays may remind them of losses in their lives instead. Perhaps the loss of a loved one, the loss of their health or of other aspects of their life they held dear. According to Mental Health America, some two million seniors suffer from some form of depression. While there's no evidence that the holidays bring an increase in clinical depression, experts say the season can be especially hard on seniors who are trying to cope with physical and emotional change in their lives. One of the most important ways to help a loved one experiencing some sadness during the holidays is to listen well. They may need to reminisce about happy times or loved ones who are gone. Offering them the chance to share may also uncover areas of stress during this season that can be improved upon or eliminated. For example, are they feeling overwhelmed by shopping for gifts or mailing cards? Perhaps your family can draw names for gift giving this year, or a family member can help address and mail cards. Identify and validate possible areas of stress and work together to create a solution. Help your loved one plan ahead during the season to ensure that they have plenty of positive social engagements to enjoy. Schedule family meals, entertainment, community events and other special gatherings so that your loved one remains connected to community. Aging can sometimes require long-standing traditions to be altered, such as a shift in hosting of family gatherings, for example. Ensure that your loved one feels part of the planning of these decisions as well. Finally, encouraging exercise can help to maintain a healthy outlook. Make a short walk part of your visits so that your loved one has company while getting some exercise. Research shows that low impact exercise can have a tremendous effect on one’s mood.
It's important to realize that while the holiday blues may be difficult, it is temporary. If your loved one is seriously depressed for more than two weeks, it’s time to seek help from a physician. Senior Management Services wishes you and your family a joyous and healthy holiday season!
For additional information about eldercare, please contact Quest at 1-800-364-6352 Getting Help With the Holiday Blues, Care.com https://www.care.com/c/stories/5707/getting-help-with-the-holiday-blues/ The Guide to Overcoming Holiday Depression for the Elderly and Their Caretakers, American Medical Resource Institute https://www.aclsonline.us/articles/the-guide-to-overcoming-holiday-depression-for-the-elderly-and-theircaretakers/
December 2018
Wellness, Productivity, and You!
Quest Employee Assistance Program Research . . .
New Physical Activity Guidelines
T
he U.S. Office of Disease Prevention has released its updated “Physical Activity Guidelines for Americans.” Only 26% of men, 19% of women, and 20% of adolescents meet these recommendations. For adults, that’s 150 minutes per week of vigorous-intensity aerobic physical activity and two days of muscle-strengthening activity. Will you have a New Year’s resolution focused on wellness? If so, use a coach, gym resource, motivational videos, or even your EAP to keep yourself on track if motivation slips. Fact: Half of all American adults have one or more preventable chronic diseases, and 10% of all premature mortality is associated with failure to meet recommended levels of aerobic physical activity. Source: www.health.gov (search “physical activity guidelines”).
EMPLOYEE ASSISTANCE PROGRAM A confidential service that helps employees and dependent family members to identify and resolve challenges that may be affecting them either at work or in their personal lives. 1.800.364.6352 www.questeap.com
Social Media Causes Depression
T
here has been quite a bit of research on the adverse impacts of social media on well-being. The most recent research focused on Facebook, Instagram, and Snapchat. With more social media use, symptoms of depression are likely to occur. And those who are already depressed can expect the condition to worsen with more social media use. Researchers don’t advocate giving up social media, but they do strongly suggest limiting screen time to improve mental health. This free time should be used to reduce loneliness by socializing and interacting with friends offline. Source: upenn.edu (search “social media depression).
Avoid Drugged and Drunk Driving
D
uring December 2016, 3,077 people died in vehicle traffic crashes in the U.S. One-fourth were related to drunk driving. The stretch between Christmas and New Year’s is particularly dangerous, with 300 people dying in drunk-driving crashes each year—80% occurring at night! Be especially cautious at this time. What about marijuana? In states where marijuana has been commercialized or decriminalized, druggeddriving crashes have risen dramatically. It’s a myth that cannabis use while driving is less risky. Cannabis-related fatal driving crashes in Colorado have risen nearly 300% since 2013. Source: (Colorado Impact Report on Cannabis 2018 at www.rmhidta.org (search “reports”).
Information in FrontLine Employee is for general informational purposes only and is not intended to replace the counsel or advice of a qualified health or legal professional. For further help, questions, or referral to community resources for specific problems or personal concerns, contact a qualified professional. Add “http://” to source links to follow. Link titles are always case sensitive.
December 2018 FrontLine Employee
Hard-Won Secrets of Outstanding Workers
Free the Clutter that Binds You
E
veryone reacts to workspace clutter differently. Some ome outstanding work habemployees even report its take decades and hard working more effecknocks to learn. Practice tively around a bit of it. these work habits and watch your But if that is not you, indispensability grow. 1) Do more realize that research than what’s asked. How to do it: exists to explain clutWhen given an assignment, put yourself in the boss’ shoes. Use empathy. For example, ask, “What will ter’s effect on productivity, and it’s not good. Clutter distracts. All that stuff around you—mail, sticky notes, scatmanagement above my boss additionally want in this report that was not requested?” 2) Avoid more mistakes. How to do it: Don’t ignore the tered supplies, food, gadgets, personal items, files—they small voice of warning in your head that says, “I better get clarification all compete for your attention even if you aren’t engaged onC,” “Better check onC,” “I should inform my boss aboutC.” 3) Take with them. They contribute to distraction, cause defocus, make it harder to get back on task, create irritation, and action to solve problems others ignore. How to do it: When you spot a increase your stress. To declutter your space, end your problem that needs to be fixed, claim the high ground and create a day with a five-minute decluttering ritual. Over ensuing solution or initiate the process if others are needed to participate. 4) days, notice the impact of how you feel arriving at your Practice positivity. How to do it: No one feels happy all the time, but workspace. Do you have more energy? Do you feel more make a positive attitude your calling card. It will be remembered more in control? Has your ability to concentrate increased? Do easily than your name will. 5) Systematize and organize. How to do it: you feel less depressed, more engaged, and/or more Create systems to save time and reduce repeating time-consuming positive about your job? tasks. This frees you for greater productivity, improved energy, and Source: www.paw.princeton.edu [Search: “clutter research”] less fatigue. 6) Maintain a neat and orderly work area or office that greets you with a “smile” when you arrive at work. You’ll feel more energetic as you start your day.
S
Avoiding Overspending
Healing Relationships with
Honest Conversations
W
hen family and couple communication problems are left unaddressed, they get worse. Habits of impatience, interrupting, refusing to listen, and poor empathy— they can all create resentment. Think of resentment as museum pieces of unaddressed dysfunctions in relationships. Got any? Stop the day-in-andday-out anguish. Talk to a professional counselor or your EAP for a referral to a resource that can help. You’ll learn to practice “honest conversations.” These are communication tools to produce more satisfying relationships and help overcome resentment. They’re not easy; however, they will help you get back what you want—positive relationships with authentic connections minus all the tension you suffer with now. Honest conversations have a positive “I-thou” feel to them, not an edgy “you-me” approach. They use values of honesty, listening unconditionally, and discovery to find new ways to bring you both closer.
on Holiday Gifts
To
prevent overspending during the holidays, first decide how much you want to spend. Take time early in the season to create a list of those for whom you will buy gifts. Think of the gifts, research ideas, and assign a gift to each person and an amount that you will spend. Don’t wait until the last minute to shop. Doing so will add pressure to get the shopping done at all costs. Likewise, avoid walking around in stores looking for gift ideas to match your budget. Doing so will risk impulse spending—buying on emotion or out of frustration. To maximize control over your budget limit, use only cash. You’ll reduce impulse buys because once the cash is gone, it’s gone. Want an endless list of creative no-cost gift ideas? Log in to pinterest.com and search “no-cost gift ideas.”
Work/Life Services Newsletter December 2018 Call our toll-free number 1-800-364-6352 for assistance Too Tense? Learn to Relax The scenario has become an increasingly familiar one. You go to the doctor with a stomachache or other minor ailment that just doesn't seem to go away. Unable to find anything wrong, the doctor tells you that you're "stressed out" and that you need to relax more. You want to take his advice to heart, but you're not sure what to do. Experts say that effective relaxation requires more than simply vegging out in front of the TV set. It means learning a few relaxation techniques to combat stress -- a condition recently linked to a host of physical and emotional problems like heart disease, headaches, asthma and insomnia. In times of stress, your body produces various chemicals, such as adrenaline, noradrenaline and cortisol, that put the body on alert and send your cardiovascular system into overdrive. In other words, your muscles tense, you breathe faster, and your pulse quickens. Scientists call it the "fight-or-flight" response, and no doubt it enabled our cave-dwelling ancestors to react quickly to imminent danger, such as the unexpected appearance of a saber-toothed tiger at teatime. Today's comparatively more mundane threats, such as the traffic jam that threatens to make you late for a meeting, produce the very same reactions. And unless you make an effort to alleviate those stresses through relaxation, your blood pressure may rise, your immune system's ability to fight disease may drop a notch and you may indeed begin to suffer from stomach and muscle aches and other stress-related symptoms. Turning on the TV -- particularly violent TV -- probably won't help. More than likely, it will just stimulate production of those chemicals that trigger a fight-or-flight response. It's better that you do something that reduces or eliminates the production of those chemicals, says Barbara Moeller, a New Jersey stress therapist. Here are some techniques you can practice to relax more deeply and effectively: Paul J. Rosch, M.D., president of the nonprofit organization American Stress Institute, says that
1
what you think about can affect your stress levels. To see how this is true, try this exercise: Imagine arguing with someone you don't like. Notice how your pulse quickens, your jaw tightens and your muscles tense? Now take a few minutes to imagine a more pleasant situation, such as napping on a warm beach. Notice how your heartbeat slows and muscles loosen up? You've just witnessed how guided imagery -- similar to good old-fashioned daydreaming -- can help you to relax. To relax further: • • •
•
Sit or lie comfortably and close your eyes. Imagine a situation or scene that you find comforting or relaxing, such as a quiet stroll in the park. Try to involve as many of your senses as possible. If you're envisioning a beach, for example, imagine seeing the blue sky, hearing the waves crashing, smelling the salt air, feeling the warm sun and tasting great ice cream. Repeat an affirmation, like "I'm releasing tension now," to yourself as you keep the scene fixed in your mind.
There's no way to overstate the value of regular aerobic exercise, such as riding a bicycle, walking or jogging, to help your body relax, say experts. Regular exercise not only improves your fitness, it produces endorphins -- chemicals in the brain that counteract the stress chemicals and produce a feeling of well-being. One variation on exercise you might try is yoga, which uses stretching techniques to strengthen the body and quiet the mind. Yoga helps relieve tension in the muscles and increase circulation in the body, experts say. Not many of us are aware of just how much our own breathing reflects and affects our state of mind and stress levels, says David Feifel, M.D., Ph.D., associate professor of psychiatry at the University of California, San Diego. Fast, shallow breathing initiates anxiety, while slow, steady breathing invites a sense of calm, says Dr. Feifel, who adds that simply slowing your breathing can trigger relaxation in both the mind and the body. Here's a simple technique you can practice anywhere, even in the car: • •
Take a deep breath and hold it for a few seconds. Imagining that you're blowing all the tension from your body, purse your lips and exhale slowly. Repeat several times.
"Relaxation techniques can give you a whole new perspective," says Dr. Feifel. "They can do more than just reduce stress; they can help you can gain the ability to extract a greater appreciation of the richness of life." The StayWell Company, LLC ©2018
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