FINAL-HSHS-Live-360-Health-Plan-6.30.21-01-resized

Tag: health

Categories
Member

Ten Simple Health Resolutions Everyone Can Achieve

healthy tips

Resolutions are a popular topic of discussion at the start of each new year. And while many come out of the gate strong, the majority of resolutions are dropped after just a few months. Often times it’s because we make a big, generic goal that isn’t attainable without a realistic plan of gradual steps to achieve it. However, small changes that are sustainable over a long period of time are usually more successful. Below we break down ten easy habits you can develop this year that will make a big difference in your overall health.

1. Start with a glass of water. Really.

Proper hydration is extremely important to our diet and overall health. As we sleep, our body loses water. This is why so many of us wake up a little foggy first thing in the morning; we have become dehydrated overnight. Start an easy healthy habit this year: Wake up. Walk to the kitchen. Fill a 16 oz. cup with fresh water and drink it. Do this daily.

Congrats! Before your day has even started, you’ve accomplished something healthy for your body. Bring a full water bottle to work and carry that positive momentum with you throughout the day.

2. Add one vegetable a week into your diet.

Encourage yourself to eat healthier by committing to eating just one additional vegetable a week. Hide some spinach in a smoothie, add broccoli or asparagus to your stir-fry or pasta sauce, or eat kale chips or carrot sticks as a nighttime snack. You can get creative or mix them into your favorite dishes as a place to start.

3. Go take a walk.

It’s no secret that physical activity is a key element of good health. But it can be daunting to start. What type of exercise should I do? Do I need special equipment? A gym membership? To get started, all you really need is a good pair of supportive walking shoes, a timer (your smartphone has one), and a little motivation.

Tomorrow morning, set a timer for five minutes. Walk down the street until the timer goes off. Then turn around and walk back. You just completed a solid 10 minutes of morning cardio. Do the same thing the next day, except set the timer for six minutes. Repeat this pattern until you’ve worked your way up to a 20-30 minute walk. Do this 3-5 days a week, and guess what? You now have an exercise routine.

4. Visit your doctor.

Getting examined regularly by your healthcare practitioner is important for many reasons. Having an annual checkup and staying up to date on your vaccinations are simple ways to keep your body feeling its best. Don’t forget about preventive screenings either. These can help spot potential problems before they turn into something more serious. Whether it’s a simple blood pressure and cholesterol check or a needed mammogram or colonoscopy, make sure it’s on your calendar.

5. Take care of your teeth

Brushing and flossing your teeth regularly is another easy way to maintain optimal overall health. Just like the doctor’s office, checkups and cleanings with your dentist should not be missed. Many might not realize, but gum disease can contribute to heart disease, diabetes, and even premature, underweight births. Make great dental hygiene an easy resolution on your list, especially while pregnant.

6. Get enough sleep.

Just like exercise, sleep is something we know we need to do more. But also like exercise, it can get pushed off because we are so busy. A good night’s rest is very important for both your physical and mental health. When you haven’t had a proper night’s rest, your cognitive performance slows. You can’t remember things as well, think as critically or creatively, and your reaction time and hand-eye coordination is not as quick. This is why proper sleep is a great item to prioritize for your health this year.

Eight hours of sleep is recommended for adults each night. Create a nighttime routine to get into the habit of going to bed on time. Start by setting an alarm on your phone to remind you that it’s time for bed. Next, put the screens away. Bright lights right before bed can make you more alert. Instead, try to wind down by reading, praying, or meditating for a few minutes to put the stressors of the day away. Treat yourself to a new pillow or comfy blanket if you need it and relax as you enjoy this healthy resolution.

7. Cut back on sweetened beverages.

Consuming sugary drinks such as pop, flavored coffees and teas, and even some juices in excess is linked to an increased risk of obesity, heart disease, insulin resistance, and cavities in both children and adults. Quitting these sweetened beverages cold turkey can be a tough goal to maintain. Instead, try gradually minimizing these drinks in your diet for a better chance at success. If you consume multiple sugary beverages a day, try limiting them to just one per day or simply using a sugar-free creamer in your coffee. After you’ve got that down, maybe try one every other day, or just one per week. You can still have them occasionally, but this way they will feel more like a reward or special treat.

8. Take more “me time” and practice self-care.

Taking time for yourself is not selfish. In fact, it’s imperative for optimal mental health. This is especially true for those in caretaker roles. So how do we fit “me time” in our busy schedules? Self-care does not have to be elaborate or time consuming. Maybe it’s giving yourself time for a relaxing bath each week, enjoying a glass of wine on the deck with no interruptions for a half hour, watching your favorite TV show each week, or calling a sitter to enjoy a nice dinner with your significant other. It doesn’t matter how you choose to relax, but a little self-care is worth the investment.

9. Limit screen time.

Many people depend on their phones and computers for work and entertainment. However, spending too much time on electronic devices — particularly on social media — has been linked to depression and anxiety. Setting a resolution to cut back on the time you spend scrolling through social media, news sites, or watching TV may help boost your mood and enhance productivity.

10. Don’t self-sabotage!

If you have a slip up in your new exercise or diet goals, don’t allow a bad day to dismantle your momentum. One bad day does not mean you can’t get right back in the groove the next day. No one is perfect. We are going to have bad or stressful days where we just don’t quite meet our target. That is okay! And it certainly does not undo all the progress you have made so far. Learn to forgive yourself and start again the next day.

Though most New Year’s resolutions are only kept for a short period, the healthy habits listed above are very attainable ways to improve your physical and emotional health. They can also be followed no matter your age or body type. Choose to put your best foot forward and make 2023 healthier and happier with these simple goals.

Sources:
https://health.clevelandclinic.org/
https://www.mayoclinic.org/patient-care-and-health-information
https://www.cdc.gov/HealthyLiving/

Categories
Member

New Year’s Resolutions: Start small and have a SMART plan

Are New Year’s resolutions on your brain? Do you swear you are going to complete your goal this year? Self-awareness and improvement are great for overall mental and physical health. But according to the New York Times, one-third of those working toward resolutions don’t make it past the end of January. So what is the problem? Studies show that many of these commitments fail because they are too vague, unrealistic, or it wasn’t your idea in the first place. The trick is to make the right goals.

It’s a wonderful idea to have goals for the New Year. They just need to be smart, or S.M.A.R.T. – the acronym devised from the journal of Management Review for Specific, Measurable, Achievable, Relevant, and Time-bound goals. Does this sound familiar? Businesses use it all over the country as an employee performance tool. But it is also a great way to set your New Year’s resolutions.

Specific. Saying something vague like, “I want to lose weight” or “get fit” isn’t going to cut it. Your resolution should be precise. How much weight do you want to lose? How are you planning to lose the weight? Do you have a deadline for yourself? Think about all the particulars and write them down to be more effective.

Measurable. While it’s easier to track things with numbers like weight or fitness, other goals can be measured by logging your progress or taking photos. Sometimes there are even apps to track different behaviors and encourage progress. Resolutions such as getting more sleep, consuming less sugar, walking so many steps in a day – these can all be measured if you set up a system to do it ahead of time.

Achievable. You can have big goals, but ease into things and start small so that you don’t become frustrated. For example if your goal is to get eight hours of sleep each night, start going to bed maybe 15 minutes earlier each week or each month. Or if you’re working on your diet, swap out one unhealthy food with a healthy one each week. Add five minutes to your walk or physical activity each day. This will help you make steady, attainable progress while you work toward your goal.

Relevant. Does this goal really matter to you? Are you doing it because your friends do this or your kids suggested it? If you are making a resolution because of peer pressure or spontaneity, you may have a harder time completing it. Think hard about your long term goals and about the support system you have to reinforce those goals when designing your resolution. This will make your chances of success that much greater.

Time-bound. Now that you have made a “specific” and “achievable” plan as suggested above, creating a timeline toward reaching your goal is the next step. Breaking your goal up to create small wins gives you more personal encouragement and also helps to create positive habits over time. For example, if your goal is to lose weight, can you break your ultimate goal out into monthly increments? This will not only help keep you on track throughout the process, but it makes the end goal seem less daunting.

Now that you have a strategy for success, do you need some ideas? Check out this article from Women’s Health for some inspiration. They’ve got great ideas that start small and build toward bigger goals and healthier habits. You can try things like eating one meal of only fruits and veggies each day, or trying to add 1,000 more steps to your daily routine each week. Maybe your goal is more about your mental health and trying to reduce stress. Try taking 30 minutes of “me time” each week. We all need it!

And if you feel like your goal is just too much for you to handle on your own, seek out help where you need it. Your primary care provider can provide plenty of tips and support for diet and exercise goals. They will also know of other resources in the community, such as the Smoking Cessation program from our Internal Medicine Department. Whether you are trying to break a vice like cigarettes, or create good habits like reading each night with your kids – you can do it by creating a SMART plan.

Sources:
https://www.womenshealthmag.com/life/a22871960/new-year-resolution-ideas/
https://www.lifehack.org/articles/communication/50-new-years-resolution-ideas-and-how-achieve-each-them.html
https://www.nytimes.com/guides/smarterliving/resolution-ideas

Categories
Member

Gain a Better Understanding of Your Health Insurance

health insurance
Health insurance text from wooden blocks on desk

Understanding your health insurance can be intimidating. Between unfamiliar terms, puzzling acronyms, and optional coverage items, there’s a lot to unpack. By better understanding how health insurance works and key aspects of your employer sponsored plan, you can better utilize your coverage to save both time and money. Take a few minutes to review these basic insurance terms:

  1. Premium: The amount that must be paid for your health insurance or plan. You and/or your employer usually pay it monthly, quarterly, or yearly.
  2. Deductible: An amount you could owe during a coverage period (usually one year) for covered healthcare services before your plan begins to pay. An overall deductible applies to all or almost all covered items and services. A plan with an overall deductible may also have separate deductibles that apply to specific services or groups of services. A plan may also have only separate deductibles. (For example, if your deductible is $1000, your plan won’t pay anything until you’ve met your $1000 deductible for covered healthcare services subject to the deductible.)
  3. Copayment: A fixed amount (for example, $15) you pay for a covered healthcare service, usually when you receive the service. The amount can vary by the type of covered healthcare service.
  4. Coinsurance: Your share of the costs of a covered healthcare service, calculated as a percentage (for example, 20%) of the allowed amount for the service. You generally pay coinsurance plus any deductibles you owe. (For example, if the health insurance or plan’s allowed amount for an office visit is $100 and you’ve met your deductible, your coinsurance payment of 20% would be $20. The health insurance or plan pays the rest of the allowed amount.)
  5. Out-of-Pocket Limit or Maximum: The most you could pay during a coverage period (usually one year) for your share of the costs of covered services. After you meet this limit, the plan will usually pay 100% of the allowed amount. This limit helps you plan for healthcare costs. It never includes your premium, balance-billed charges or healthcare your plan doesn’t cover. Some plans don’t count all of your copayments, deductibles, coinsurance payments, out-of-network payments, or other expenses toward this limit.

Now that you better understand these key aspects of a health plans potential costs. Review these key terms and phrases to better understand your medical bills and how you can use your coverage in the most cost-effective way:

  1. Allowed Amount: This is the maximum payment the plan will pay for a covered health care service. May also be called “eligible expense,” “payment allowance,” or “negotiated rate.”
  2. Balance Billing: When a provider bills you for the balance remaining on the bill that your plan doesn’t cover. This amount is the difference between the actual billed amount and the allowed amount. For example, if the provider’s charge is $200 and the allowed amount is $110, the provider may bill you for the remaining $90. This happens most often when you see an out-of-network provider (non-preferred provider). A network provider (preferred provider) may not bill you for covered services.
  3. Prior Authorization: A decision by your health insurer or plan that a healthcare service, treatment plan, prescription drug or durable medical equipment (DME) is medically necessary. It’s sometimes called preauthorization, prior approval, or precertification. Your health insurance or plan may require preauthorization for certain services before you receive them, except in an emergency. Preauthorization isn’t a promise your health insurance or plan will cover the cost.
  4. Network Provider (Preferred Provider): A provider who has a contract with your health insurer or plan who has agreed to provide services to members of a plan. You will pay less if you see a provider in the network. Also called “preferred provider” or “participating provider.”
  5. Explanation of Benefits (EOB): A list that you get after you’ve received a medical service, drug, or item. This list that tells you the full price of the service, drug, or item that you received. This is not a bill.

As a member, another great way to better utilize your health insurance benefits is to utilize our secure web portal, My eLink. This convenient online tool is free and gives you access to your personal health plan information 24/7. It’s even mobile friendly! You can check on claims, search for network providers, view EOBs, benefit information, and authorizations. You can compare medication pricing, print and request I.D. cards, and submit basic questions to your Member Services team. Log in to your My eLink account here. Don’t have an account yet? No problem, use the link and click on Proceed to our sign-up process to register.