Healthy You from UMR - Spring 2022 by CARE - A UMR Solution

Healthy You Spring~ 2022

Beat burnout

GAME TIME! 10 tips to control health care costs

Warning signs for

STROKE

WHAT IS ECO-ANXIETY?

About this magazine “Healthy You” magazine is published as an educational resource for UMR members and provides information about tools and resources available from UMR as a part of our member online services. Available features and benefits are dependent on the products and features included in the plan design. Not all members will have access to all features shown. Copyright ©2022 United HealthCare Services, Inc. Reproduction in whole or part is not permitted without permission in writing from UMR. All information and links were accurate and functional at the time of publication. However, because this electronic publication contains links to third-party sites, information can change and become unavailable. While using this electronic publication, you may click on a link to other websites. We provide links to other websites that may contain information that may be useful or interesting to you. We do not endorse, and are not responsible for, the content and accuracy of linked websites operated by third parties or for any of your dealings with such third parties. You are solely responsible for your dealings with such third parties and we encourage you to read the terms of use and privacy policies on such third-party websites.

CONTENTS 9 B eating burnout Learn how burnout differs from everyday stress – and how to overcome it.

16 S troke

6 T he pure joy of exercise!

What is it, what does it look like and who’s at risk?

Take time this spring to re-evaluate your exercise routine to make sure it's positively impacting both your physical and mental health!

20 H ug the perimeter! 10 tips to help you make healthy food shopping choices.

12 B oxers or briefs? 6 factors for healthy sperm. (Number 4 may surprise you!)

23 M ove over kale Sea greens are the new health food trend. Find out why.

14 H ealth Literacy 101 It's game time! 10 ways to control your health care costs.

28 E co-anxiety How the climate crisis is affecting

our mental health.

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SIMPLY SPRING RECIPE

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The pure joy of exercise!

FROM THE EDITOR Is there an activity you loved as a child or one you’ve always wanted to try but thought you were too old/too busy/too out of touch to attempt? As long as it’s safe, why not give it a try?

May is Physical Fitness/Sports Month and Mental Health Month. What better time to evaluate your workout habits to make sure they’re impacting both your physical and mental health for the better!

Here are some ideas: Jumping on a trampoline

Just like Marie Kondo’s “joy-sparking clutter-clearing" has transformed tidying up, "joy-sparking workouts" could transform your relationship with exercise. The idea is to reframe physical fitness as a reward instead of a requirement. While you may not be able to derive joy from every aspect of your exercise plan, you can look for ways to incorporate things you actually like doing. The result? Your workout feels more like a treat than another item on your to-do list.

Inline skating or roller skating

When you include an activity you truly enjoy in your exercise plan, you’re caring not only for your body, but also your soul. Plus, both exercise and fun activities trigger the release of endorphins, so you’ll be double dipping when it comes to activating your body’s natural pain relievers and mood boosters. And that’s a win-win!

Playing team sports like soccer or softball

Even if you can’t do these things regularly, try to work them in when you can. The best way to do that is to schedule them on your calendar.

Learning to dance

Kayaking or canoeing Rock climbing Playing frisbee or frisbee golf

Learning tennis or golf Swimming or team water sports like water polo, volleyball or basketball

Walking or jogging with friends

(COVID-19) Stay informed about Coronavirus UMR is working to ensure we are available to support you during this time. Here is general information about how you can best cope with COVID-19. For more specific information about your plan, log into your member portal or call the phone number on your member ID card.

The CDC is your best resource for COVID-19 Go to the CDC for the latest information on COVID-19, including how to protect yourself and what to do if you are sick. If you think you might have been exposed to COVID-19, call your health care provider right away. UMR members can find a network health care provider by selecting Find a provider on umr.com or by calling us using the phone number on your member ID card.

Resources for our members

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Access your health plan account: Sign in to umr.com to find network health care providers, benefits coverage and more.

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Call with COVID-19 benefits questions: If you have health benefits questions or need help finding a health care provider, call the phone number on your UMR member ID card.

Are you physically and emotionally drained, unmotivated, stressed and frustrated?

Are you experiencing excessive and unrelenting demands?

According to Psychology Today, if the stress feels never-ending and comes with feelings of emptiness, apathy and hopelessness, it may be a sign of burnout.

Beating

Burnout can have a negative impact on your work, your relationships and your health. By recognizing the triggers, the signs and the steps you can take to lower your stress, you can lessen the impact of burnout.

Relax, there are things you can do: Take a break If you’re feeling stressed or angry, take a breather. Even a short break can help refresh your mind. Take a short walk, have a healthy snack or simply close your eyes for a few moments and breathe deeply.

Try new ways to manage stress

Use your time off

There are many ways to manage stress, including getting regular exercise and using relaxation techniques.

Take regular vacations or time off. Even a long weekend away can help give you some perspective.

Do things you enjoy Make time in your week to do things you like, whether it’s exercising, doing a hobby or seeing a movie.

Talk with a counselor

Many companies offer employee assistance programs (EAPs) to help with work issues. Through an EAP, you can meet with a counselor who can help you find ways to manage your stress. If your company does not have an EAP, you can seek out a counselor on your own. Your benefits plan may cover the cost of these visits.

Get organized At work or at home, start each day by creating a to-do list. Rate the tasks in order of importance and work your way down the list.

Manage technology Cell phones and email can make it hard to tune out work and other demands. Set some limits for yourself, such as turning off your devices during dinner or after a certain time every night.

Job-related strategies:

Who’s most at risk? While anyone can experience burnout, there are some character traits and professions that increase your chances. If you fit into any of these categories, be aware of the signs of burnout and talk to your health care provider or therapist if you notice any symptoms.

According to Forbes, these personality types are most susceptible to experiencing burnout:

Create a job description Creating a job description or reviewing an outdated one can help you gain a better sense of what’s expected of you and give you a sense of control.

Workaholics

Set reasonable goals

Perfectionists

People-pleasers

Don’t accept more work than you can reasonably do. Work with your boss and co-workers to set expectations that are realistic. It may help to keep track of what you accomplish every day. Share it with your manager to help set expectations.

Take a stand If your working conditions are dangerous or uncomfortable, work with your boss, management or employee organizations to resolve the problem. If this doesn’t work, you can report unsafe working conditions to the Occupational Safety and Health Administration (OSHA).

People in passion-driven and caregiving roles such as doctors and nurses are more likely to experience burnout, with suicide rates among caregivers dramatically higher than that of the general public. Harvard Business Review

For men who are considering conceiving a child, sperm health goes beyond conception. The quality of a man’s sperm also plays a role in the health of the overall pregnancy and possibly the baby. Lifestyle habits, as well as genetic traits, will help keep your swimmers in tip-top shape. Some you have no control over, but most you do. Here are 6 factors for healthy sperm.

Boxers or briefs? 1. Choose boxers over briefs

4. Look in the mirror

Harvard studies found that men

A man’s genetic makeup affects his testosterone levels – which affect his voice as well as his looks.

who wore boxer shorts had 25% higher sperm concentrations and 17% higher sperm counts as opposed to men who wear snug-fitting briefs. If you're trying to start a family and are not succeeding, your physician may prescribe a semen analysis to verify your sperm counts and overall sperm health.

A MAN'S TESTOSTERONE: A University of Western Australia study discovered that on average, men with a lower, husky voice have lower concentrations of sperm in their semen.

2. Skip the burger and get the fish

5. Avoid the spare tire around your waist

A Harvard University researcher found that men who ate the most fish – mostly tuna and salmon – had a 65% greater sperm concentration than those who ate processed meats.

Researchers in the Netherlands found that men with a waist size of 40 inches or more had lower sperm concentrations and counts of normal-moving sperm than guys with a smaller waist.

3. Get your workout on

6. Don’t use plastic containers for heating or storing food

Men who exercise moderately to vigorously 15 or more hours a week have a higher sperm concentration than those guys who don’t work out at that intensity. This study was also conducted by Harvard.

A MAN'S FEATURES: Spanish and Finnish researchers found that men who have wider and broader faces tended to have poorer semen quality than more narrow-faced men.

Researchers in Denmark found that storing and cooking food (as in microwaving) in plastic containers causes a chemical called bisphenol-A (BPA) to be absorbed into the food.

IF YOU AND YOUR PARTNER ARE HAVING TROUBLE GETTING PREGNANT, TALK TO YOUR HEALTH CARE PROVIDER FOR MORE ADVICE.

June is Men’s Health Month The first thing that usually comes to mind for men is keeping your workout, diet and lifestyle in check. That’s all very important, but one aspect of a man’s health that’s often overlooked or not talked about is healthy sperm.

IT'S

Health Literacy 101

G AME TI ME! 10 TIPS

to control your health care costs

Health care costs continue to rise, but there are manageable things you can do to reduce how much you spend: Health cost estimater

1. Get online It makes sense to find out everything you can to make informed, cost-saving health care choices. That’s why umr.com offers online tools to help you review your health care options, pharmacy benefits and health coverage estimates.

2. See preferred in-network providers Most health plans let you see any provider you want. But you can save money by seeing those who are part of your plan’s preferred network.

Going to a preferred, in-network provider usually saves you at least 20-30% off your bill.

7. Take care of yourself

3. Choose the right care A trip to the emergency room may be needed if you’re seriously injured or ill. But consider a cheaper option, like a walk-in clinic or urgent care, if you have a minor illness or issue, such as an ear infection. It may save you time as well as money. (See page 26 for more info.)

4. Think long-term Some people go to the doctor for minor reasons once they meet their yearly deductible. While that may not have an instant impact on health care costs, it’s a major factor in driving up everyone’s overall cost of care.

5. Go generic

30%Save t

o 70

Generic drugs are the same as other medications, just without the brand name. The biggest difference is the price. Generics usually cost you 30-70% less than brand names.

The harmful effects of unhealthy habits, such as tobacco use and alcohol abuse, can lead to health issues like cancer and heart disease. If you use tobacco products, seek help to try quitting. Practice moderation if you drink alcohol.

Get help if stress or depression is an issue.

8. Practice Prevention Preventive care includes things like physical exams, vaccines, blood tests and cancer screenings. These services can prevent you from getting sick or detect a health issue before it gets serious. Check your health plan to see if preventive care is covered in full or at discounted rates.

9. Eat right A balanced diet can save you money. It keeps you healthier in the short-term and lessens the chances of developing more serious and costly medical conditions in the future.

6. Review your EOB Billing mistakes sometimes happen Review your explanation of benefits (EOB) statement to make sure you’re properly billed. Contact your provider if you suspect an incorrect charge. BB Learn more 1B about 2B understanding 3B your EOB. HR

10. Exercise Just 30 minutes of walking or other regular exercise each day impacts your weight, your stress level and possibly your wallet. Exercise helps control and prevent high blood pressure and cholesterol – two of the major risk factors for heart disease.

Your day can start like any other day ...

Someone in the U.S. has a stroke every 40 seconds. And every four minutes, someone dies of stroke. Did you know your brain makes up only 2% of your body weight, but it uses 20% of the oxygen you breathe? Your brain controls your movements and thoughts, stores your memories, and is the source of your emotions and language. It also controls many bodily functions we take for granted, like breathing and digestion. Your brain needs oxygen to work properly. It receives oxygen from your arteries, which deliver oxygen-rich blood throughout your brain. When something blocks blood supply to part of the brain, or when a blood vessel in the brain bursts, brain cells begin to die within minutes, and you experience a stroke. A stroke can cause lasting brain damage, long-term disability or even death.

Understanding the types and signs of stroke, actions to take when a stroke hits and steps to reduce your risk can be a life saver. 16

if you have a stroke, or someone near you does, do you know what to do?

STROKE! Signs and symptoms of stroke

The Centers for Disease Control and Prevention offers

By knowing the signs and symptoms of a stroke and taking quick action, you may be able to save a life – even your own! No matter how mild or severe, all these signs come on very suddenly:

The “ABCS” of stroke prevention

Numbness or weakness in the arms, legs or face – especially on one side of the body Trouble seeing in one or both eyes Confusion, trouble speaking or difficulty understanding speech Trouble walking, dizziness, loss of balance or lack of coordination Severe headache with no known cause

ASPIRIN Aspirin may help lower your risk for stroke.* BLOOD PRESSURE High blood pressure is the leading cause of stroke. CHOLESTEROL Keep your cholesterol in check. SMOKING If you smoke, quitting will benefit your overall health.

* No medicine is risk-free. Some over the counter (OTC) medications can interfere with other medications or affect certain medical conditions. As with all medicine, OTC medications can also have side effects. Read package directions and be sure you understand all directions and precautions before taking. Follow your doctor’s advice about medicine use — and ask your doctor or pharmacist if you have any questions or concerns. © 2022 United HealthCare Services, Inc.

If you suspect someone is having a stroke,

ACT FAST! Stroke treatments that work best are only effective if the stroke is recognized and diagnosed

within three hours of the first symptoms.

There are three types of stroke Ischemic stroke Approximately 87% of strokes are ischemic. This type occurs when blood supply to the brain becomes blocked. Blood clots are often the cause.

Hemorrhagic stroke A hemorrhagic stroke occurs when an artery in the brain leaks blood or ruptures. When this happens, tissues in the brain are flooded with blood. High blood pressure and aneurysms can lead to this type of stroke.

Transient ischemic attack Sometimes called a “mini stroke,” a transient ischemic attack (TIA) happens when blood flow to the brain is blocked for a short time – usually less than five minutes. It’s important to note that more than a third of people who have a TIA and do not get treatment have a major stroke within one year.

A mini stroke is still a stroke! When someone experiences a mini stroke, symptoms may go away fairly quickly. Never ignore the fact that something serious just happened. Without medical help, the risk of having a more serious stroke in the future is greater.

FACE

ARMS

SPEECH

TIMING

Ask the person to smile.

Ask the person to raise both arms.

Does one side of the face droop?

Does one arm drift downward?

Ask the person to repeat a simple phrase.

If you see any of these signs call right away!

CALL 911

Are the words slurred or strange?

Evaluating your risk of stroke

At-risk conditions • Previous “mini stroke” (TIA)

Anyone can have a stroke, but age is one of the most

common factors. The older you are, the higher your

• High blood pressure • High cholesterol • Heart disease

chances are of having a stroke. In addition, stroke is more

• Diabetes

common in women than men. African Americans,

• Sickle cell disease

Hispanics, American Indians and Alaska Natives also may be more likely to have a stroke.

At-risk behaviors • Unhealthy diet • Physical inactivity

Regardless of age, certain conditions, lifestyle behaviors and family history also play a part in higher chances of stroke. No, you can’t control your age, your underlying conditions or your genetic makeup, but there are lifestyle changes you can make to reduce your risk.

• Obesity • Too much alcohol • Tobacco use

Family history Risk increases with a family history of stroke combined with unhealthy lifestyle choices.

Hug the perimeter! Shopping for groceries. You either love it or hate it, but we all have to do it. And it’s important to have a plan before you step inside those sliding doors. Here are 10 TIPS to help you make healthy food shopping choices.

1 Make a list at home. This will help you stick to your plan to purchase nutritious foods instead of caving to impulse buying and in-store specials you wouldn’t normally purchase.

2 Don’t go in hungry. When you smell food, it makes you hungry. That’s why the bakery, deli, coffee shop and fast-food kiosks are often positioned next to the door. If you’re hungry, you’re likely to make impulsive, unhealthy purchases.

Stick to the perimeter. Generally, the healthiest foods, including fresh produce, dairy, and meat and seafood are around the outside aisles of the store. More heavily marketed pre-packaged foods are arranged in the center of the store.

Don’t buy sugary drinks. They may taste good, but they’re full of empty calories. A variety of artificially sweetened, zero-calorie beverages and drink mixes are available. Used in moderation, the FDA has found these products to be safe. © 2022 United HealthCare Services, Inc.

10 Choose fat-free and low-fat dairy.

This includes calcium-fortified dairy alternatives made from soy, nuts or oats. Low-fat yogurt, 1% milk, hard and soft natural cheeses and frozen dairy products are good bets.

Be mindful of the center aisles. Pre-packaged foods, such as chips, candy, cookies, cereals and convenience foods, often have lower nutritional value and are packed with excess salt and sugar. So pay attention to food labels, serving sizes and servings per container as you shop.

Buy oils low in saturated and high in monounsaturated or polyunsaturated fats. Good options include olive oil, avocado oil and sunflower oil.

Go with whole grains. You’ll find the healthiest selection in the bulk foods aisle. Whole-grain products, such as breads and pastas, offer the highest nutritional value and fiber. Try to ensure at least half of your daily grain intake is whole grains.

5 Pick a variety of produce. Select different colored fruits and vegetables to get all the vitamins and nutrients needed for overall health. If fresh produce doesn’t work with your lifestyle, frozen fruits and vegetables are your next best bet. © 2022 United HealthCare Services, Inc.

Select lean meats and fish. For beef and pork, opt for cuts such as loins and rounds. Choose 95% lean ground beef. Turkey, chicken and fish are always good choices. If available, game such as bison, venison, rabbit and elk can also be a lean alternative.

Finding a doctor or hospital on

umr.com

Make the most of your health care dollars when you use in-network doctors, hospitals, pharmacies, labs and other providers.

Once logged in, click on Find a provider

Search for a medical provider from your network listing

Call us with any questions Find the toll-free phone number for UMR member services on your health plan ID card.

Move over kale, there's a new green in town

Sea greens (aka seaweed) are the next trending green, and while you still may prefer kale chips and green smoothies, it might be worthwhile to give these complex, nutrient-dense sea vegetables a try.

Most of us tend to view seaweed as a dehydrated snack sheet or the vessel that holds your sushi, but there are thousands of uses for these organisms. Humans have been consuming marine algae for more than 14,000 years. In fact, sea greens make up onefifth of a typical Japanese diet.

If you ever wondered why fish are so high in omega 3 fatty acids, its because they’re feasting on seaweed!

While this may have been a bestkept secret, seaweed is moving into the spotlight due to its wide range of benefits, from health to food security to sustainable farming and climate change.

Sea greens (aka seaweed)

HEALTH BENEFITS These biodiverse and nutrient-dense marine organisms have numerous notable benefits to the body: Many seaweed species contain more than four times the iron of a steak.

Nutrient-dense

Fiber-rich

Seaweed contains a vast array of vitamins and minerals, including iron, calcium and magnesium.

Seaweed is packed full of fiber to keep digestion running smoothly (and aid in the feeling of fullness) and binds to cholesterol, which helps eliminate it from the body.

Seaweed protein concentrations range from 5-30%. Detoxifying qualities

Food security Because many seaweed species have such a high protein content, sea greens have the potential to be a great aid in combatting food insecurity. This nutrient density means small quantities of this superfood can cover multiple dietary requirements. Many food-insecure countries border the ocean, making seaweed a readily available food source. Seaweed is also highly adaptable to its conditions, and there are thousands of species. Every water climate is suitable for some form of seaweed.

Sea greens support our body’s detoxification process, aid in the elimination of toxins and help fight free radicals, which are known to damage our DNA, leading to premature aging and other degenerative health problems.

Calcium-rich Many types of seaweed have enough calcium content to fend off forms of osteoporosis when consumed regularly.

Iodine-rich They’re also incredibly high in iodine, which aids in thyroid health (for hypothyroidism), which is good news considering about one-third of the world’s population doesn’t get the recommended intake of iodine.

The fine print It’s important to remember that while civilizations have been consuming edible seaweeds for thousands of years, there is still much to learn about the potential risks of consuming wild-caught seaweed. And because there have been minimal studies, scientists aren’t exactly sure what the bioavailability (the degree and rate at which a substance is absorbed) is between seaweed and the human body.

Seaweed is highly absorbent Meaning it also absorbs toxins and heavy metals, such as mercury and arsenic. There’s not conclusive data about what danger (if any) that poses to human consumption. Additionally, there is minimal regulation on seaweed farming, since it’s harvested from multiple geographic regions whose water toxicity levels vary greatly.

If you want to add seaweed to your diet, look for organic seaweed, which is farmed in controlled conditions or harvested in clean waters to avoid contamination and absorption of toxic metals. Not only is it healthy, it’s also good for the environment.

Common edible sea greens NORI – What you generally find wrapped around your sushi roll or the dehydrated snack sheets

SUSTAINABLE FARMING AND CLIMATE CHANGE

KELP – The prototypical “seaweed” brushing your legs at the beach, which is an ingredient in many common products, such as toothpaste and pharmaceuticals

Seaweed really is the future of sustainable farming because:

WAKAME – Used in salads, sushi and soups, most notably miso soup

• I t dosen't require chemical fertilizers or pesticides, and that improves water quality.

DULSE – Common Irish seaweed, reminiscent in texture of bacon and used in popular Irish soda bread

• I t's one of the only few non-animal sources of vitamin B12, and it contains lysine, an essential amino acid. • I t can potentially improve greenhouse gas emissions with a reduction in factory animal farming. • I t can potentially be added to cattle feed, which could reduce methane production by up to 20%. © 2022 United HealthCare Services, Inc.

• I t requires no dry land. • I t absorbs carbon from the air and releases oxygen back into the water. • I t neutralizes ocean pH, making it a healthier environment for other marine life. • I t's one of the fastest growing plants on earth, resulting in significant carbon offset.

CHLORELLA – Absorbs heavy metals in the body and is usually found in powdered form SPIRULINA – A real superfood with major antioxidant properties, and included in thousands of supplements and smoothie mixes

• I ts growth also provides important protection and marine habitat for fish and coral reefs.

Know where to go when someone is sick or in a crisis situation. Where you go for medical services can make a big difference in how much you pay and how long you wait to see a health care provider. Explore the following information to help you decide the appropriate setting for your care.

What you need to do:

Find your member ID card

Find a provider On your member ID card, you’ll find: • Your PPO network • Contact number • Pharmacy contact, if applicable You can also visit our website at umr.com.

COVID-19 The COVID-19 situation continues to quickly evolve. Go to the CDC for the latest information on COVID-19, including how to protect yourself and what to do if you are sick.

Determine the severity of the symptoms and choose the provider that works for you

If you are severely ill and/or it’s an emergency, call 911.

COLD, FLU OR ALLERGIES

NOT FEELING WELL

RETAIL CLINIC

DOCTOR’S OFFICE

Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies. You can find over-the-counter medications, and you can talk to your pharmacist for help.

Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions.

TIMES TO GO: • • • •

Vaccinations or screenings Sinus infections Minor sprains, burns or rashes Headaches or sore throats

Expect to wait 15 minutes or less

Average cost $50-$100 (per service for non-employer sponsored facilities)

(NOT URGENT)

TIMES TO GO: • Preventive services and vaccinations • Medical problems or symptoms that are not an immediate, serious threat to your health or life

Expect to wait 1 day to 1 week or more for an appointment

Average cost $100-$150

MILD ASTHMA ATTACK

SUDDEN HEALTH CHANGES

URGENT CARE

EMERGENCY ROOM

Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends.

Visit the ER only if you are badly hurt. If you are not seriously ill or hurt, you could wait hours, and your health plan may not cover non-emergency ER visits.

TIMES TO GO: • S prains and strains • Sore throats • Minor broken bones or cuts

• Minor sprains or burns • Minor infections or rashes • Earaches

Expect to wait 20-30 minutes

Average cost $150-$200 (for non-employer sponsored facilities)

TIMES TO GO: • Sudden weakness, trouble talking or blurred vision • Large open wounds • Difficulty breathing • Severe head injury

• • • • •

Heavy bleeding Spinal injuries Chest pain Major burns Major broken bones

Expect to wait 3-12 hours (for non-critical cases)

Average cost $1,200-$1,500

Note: Costs may vary based on your plan. Costs shown represent national averages.

A fear of environmental or ecological disaster related to climate change and

ECO-ANXIETY

the uncertainty, unpredictability and uncontrollability surrounding it.

HURRICANES DROUGHT WILDFIRES E X T R E M E T E M P E R AT U R E S W I N G S

TO R N A D O E S

LO S S O F F O R E S T S A N D G L AC I E R S RISING OCEAN LEVELS

How the climate crisis is affecting mental health It shouldn’t come as a surprise that environmental issues are impacting our mental health, given the increasing media attention on extreme weather events linked to climate change. The result is a new form of anxiety dubbed “eco-anxiety,” or a “chronic fear of environmental doom,” according to the American Psychological Association (APA).

Why we’re feeling the heat

56%

of U.S. adults said climate change is the biggest issue we face today

68% claimed to have some eco-anxiety

50%

of adults ages 18-34 surveyed claimed that climate change causes stress in their daily lives

While eco-anxiety isn’t recognized as an official condition, anxiety is very real, and the environmental crisis is exacerbating the condition. And along with that anxiety can come depression, substance abuse, insomnia and post-traumatic stress disorder for those affected by events. Additionally, long-term stress can lead to other health problems, such as high blood pressure and heart conditions. Some individuals are more likely to feel anxiety about environmental issues, especially those whose careers and livelihoods rely on natural resources and tourism or those living in coastal communities. Specific natural disaster events can lead to immediate and long-term anxiety due to the event itself, and fear of reoccurrence. Individuals not directly impacted may also experience overall anxieties related to the climate and potential disastrous effects. While much of the anxiety is focused on specific events or fear of events, there is also anxiety surrounding the state of our earth for future generations. While we should certainly be informed about current events, it can be easy to get sucked into climate news and develop obsessive behaviors and thoughts regarding such. © 2022 United HealthCare Services, Inc.

It’s important to remember that, collectively, as a society, we can make big changes, but as individuals, it isn’t healthy to carry the weight of the world on our shoulders.

Although many of us would like to invest in solar panels for our homes and buy the latest hybrid vehicle, going overboard and living outside our means will only cause us additional anxiety, often in the form of financial and relationship stress. Instead, make the changes you can reasonably afford and sustain. That might be as simple as combining driving trips or investing in a more fuel-efficient vehicle.

CHANGE YOUR HABITS

It’s important with any habit change to START SMALL.

7/10

but

people say they wish they could do more about climate change

50%

say they don’t know where to begin.

Habits are formed over time and are more likely to stick if you focus on a few things at a time instead of trying to tackle an entire list.

PICK 1-3 ACTIONS TO START Give yourself a month to get into the groove, and then add to the list. This will prevent you from feeling overwhelmed with too many changes. As Humans we always strive to “do more,” “be better” and work more aggressively toward a goal. While you may be making impactful changes, the eco-anxiety might persist.

Here are some ways to deal with those anxious feelings, but as always, if you’re feeling intense pressure that feels outside of your control or feelings you cannot deal with on your own, it’s always best to talk to a health care provider or therapist.

START SMALL • R ecycle

• U se environmentally safe cleaning and hygiene products

• B ring your own bags to the grocery store

• S witch to products using less packaging or recyclable packaging

• T urn off lights in rooms you’re not using

• R educe or combine your travel, carpool, use public transportation or bike

• Buy local • Use reusable water bottles

• U se your rainwater to water plants – but don’t drink it (any reservoir, even a large inexpensive trash can, will catch the water from your gutters)

• C ompost food scraps and plant matter • O pen the windows (central air uses a lot of energy)

• V olunteer for an organization focusing on an environmental issue you feel passionate about

• A s you replace clothing, towels and bedding, consider environmentally friendly, organic or OEKOTEX certified materials

• S tart your own garden (even in small spaces you can grow food in pots, trellises or small portable greenhouses)

Many organizations host volunteer events that day, so it’s a great time to check out an organization you’re interested in or just pitch in for a few hours!

• P urchase organic food (pesticides and chemical fertilizers are not good for us or the earth)

GO BIGGER IF YOU CAN I nvest in a hybrid or electric vehicle

Consider investing in solar panels

Bonus points if it’s preowned – and better on the wallet

You can always start with a few and add more over time

Change your food habits Growing your own food, eating locally grown, in-season produce, and consuming less meat can make a big impact

Update every 10 years

Stay up to date with your tetanus shot Did you know there’s a hidden danger living in your backyard garden or flowerbed? The bacteria that cause tetanus are widespread in soil, dust and manure. Those tiny spores can get into our bodies through breaks in the skin and cause serious health issues. That’s a real risk for anyone who works the soil with their hands or sharp gardening tools.

The good news is there are ways to greatly lower your risk of getting tetanus: The first rule of thumb is to wear gloves any time you’re digging or moving soil.

Then make sure to wash your hands and clean and treat any cuts or scrapes when you’re done. But by far your best protection is to stay up to date with your tetanus shot. Most people get their first dose during their routine childhood vaccinations, and doctors recommend a tetanus booster every 10 years after that. Your doctor may also recommend a booster if you suffer a deep wound and it’s been more than five years since your last shot, or you don’t know how long it’s been.

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[ SIMPLY SPRING RECIPE ]

Zesty seaweed salad

INGREDIENTS • 1 1/2 oz. dried seaweed flakes (wakame, nori, sea lettuce) • 3 Tbsp. soy sauce or coconut aminos • 1 Tbsp. rice vinegar* • 1 Tbsp. mirin* • 1 tsp. sugar • 1 tsp. grated ginger • 1/2 tsp. grated garlic • 1 Tbsp. toasted sesame oil • 1/4 tsp. red pepper flakes (or to taste for more or less spice) • 1/2 cup shredded cucumber • 1 tsp. sesame seeds (plus more for garnish)

INSTRUCTIONS 1. Place the seaweed in a bowl and cover with water for 10 minutes to rehydrate. 2. Prepare dressing by whisking together the soy sauce, vinegar, mirin, sugar, ginger, garlic, sesame oil and red pepper flakes. Set aside.

SERVES

Photo courtesy of Lana Gronski

3. W hen the seaweed is rehydrated, strain it and squeeze out as much excess water as possible. 4. Add the seaweed and cucumber to the dressing and mix well. 5. Cover and chill in the refrigerator for at least 30 minutes. 6. Garnish with additional sesame seeds and enjoy!

Want more recipes? Visit foodhero.org for other healthy recipe ideas.

*NOTE: If you don’t have mirin and rice vinegar on hand, you can sub 2 tablespoons of white wine vinegar, or 1 tablespoon of white vinegar and 1 tablespoon of white wine.

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