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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/

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The Importance of Annual Physicals

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Male Patient And Doctor Have Consultation In Hospital Room

Annual physical exams are essential to your ongoing health and visiting your primary care provider for regular preventive care is one of the best ways to identify and treat health issues before they get worse. Here are some reasons why annual physical exams are so significant:

Assessing Your Overall Health

Depending on your risk factors, age, lifestyle and family history, your doctor may order a variety of blood tests and other screenings during your annual physical exam, including:

  • Blood pressure screening
  • Cholesterol screening
  • Osteoporosis screening (recommended for women age 65+ and for men 70+)
  • Body mass index (BMI) calculation

These tests can identify underlying conditions, such as heart disease and diabetes, even if you aren’t experiencing symptoms. Your test results also enable your doctor to make recommendations for follow-up testing, as well as lifestyle, exercise or diet changes that can help you improve or maintain your health.

Updating Your Vaccinations

Vaccines aren’t just for kids. Adults need to keep their vaccines up to date to prevent dangerous diseases, too. Your doctor will review your vaccination history and risk factors and may recommend immunizations, including:

  • Tdap vaccine: This vaccine is a combination of tetanus, diphtheria and acellular (contains no cells) pertussis.
  • Flu vaccine: Flu shots are recommended each year for most people age 6 months and older.
  • HPV vaccine: Recommended for teens and young adults ages 11 to 26.
  • Pneumonia vaccine: Recommended for adults age 65+.
  • Shingles vaccine: Recommended for most adults age 60+.
  • Hepatitis B vaccine: For people with diabetes or other conditions that affects the immune system.

Screening for Cancer

Keeping up with routine cancer screenings can increase your chances of detecting cancer in the earliest stages when it’s most treatable. Your doctor will consider your age and risk factors during your annual physical exam and may recommend cancer screenings including those for skin cancer, breast cancer, gynecological cancer like cervical cancer, colon cancer, prostate cancer, or lung cancer.

Since cancer screening recommendations are always being evaluated and updated, it’s best to talk with your doctor about what’s best for you.

Screening for Mental Health

Your doctor may ask if you’re experiencing symptoms of common mental health conditions, such as depression or anxiety. If you have concerns about your mental health, your doctor may refer you to a specialist.

Knowing Your Family History

Your doctor will ask if anyone in your family has developed any new health conditions. If your family history puts you at risk of developing a similar medical condition, your doctor may recommend earlier screening.

Establishing a Relationship with Your Doctor

Your primary care practitioner is your healthcare partner, and an annual physical exam is a great way to get to know your doctor—and allow your doctor to get to know you. Although you may see your primary care practitioner at other times during the year for minor illnesses and injuries, those “sick care” visits usually are focused on treating a specific problem.

During your annual physical exam, the focus is on your overall wellness and the preventive care you need to stay healthy. In addition to learning more about you and your lifestyle, your doctor will allow plenty of time to address any concerns or answer questions you may have about medications, treatment plans, or other health issues.

Scheduling your annual physical exam just might be the best thing you do for your health this year!

Sources:

www.ama-assn.org

www.virtua.org

 

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Seven Reasons Why You Need a Primary Care Provider

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The term “primary care provider” is commonly used in healthcare. But what exactly is it, and why is it so important that you have one? Primary care providers are doctors, nurse practitioners, or physician assistants that serve as your main medical contact.  In fact, a primary care provider — who may come from family medicine or internal medicine, depending on your needs — specializes in diagnosing, treating, and preventing a wide variety of conditions.

Without a primary care provider, you may either ignore medical problems or visit the emergency room for an illness that doesn’t really require emergency care. Neither is an ideal choice! Having a primary care provider helps you focus more on staying healthy, instead of only seeking help when you are sick or hurt. Your practitioner becomes your health coach, showing you better ways to stay healthy and live longer. Here are seven main reasons to find a primary care provider or PCP:

1. Provide Acute Care

Primary care can diagnose and treat up to 85% of issues that present to them without a referral.  Building a trusting relationship is important in acute and ongoing medical care.

2.Better Preventive Care

One of the main responsibilities of a PCP is preventive care. A PCP can make recommendations that will help you protect your health. The practitioner can get to know you, your history, and family history. This enables them to make the best recommendations for needed screenings and to identify and treat many minor problems before they become major ones. Their office will also keep an accurate record of your vaccinations, ensuring you stay up to date on this crucial preventive tactic.

3. Continuity of Care

Having a competent PCP offers a continuity of care that long-term health maintenance requires. The practitioner can treat the “whole person,” taking into account your history and existing conditions. Timely diagnosis increases the chances that you will be able to lead a longer and more productive life.

4. A Central Point of Contact

A PCP coordinates information between other healthcare providers. All healthcare that is done by specialty providers gets funneled through the PCP’s office to assist when you have questions, or are getting multiple reports. PCP’s can also make sure there is no duplication of care and testing, and that nothing is being left out.

5. A Key Resource

A PCP should be the first person in the healthcare system that you contact when you have a question or a problem. The practitioner can provide answers and recommend an appropriate specialist if needed. They can also help you find other resources, such as support groups and classes.

6. Fewer Trips to the ER

Research has shown that regular visits to a PCP initiate more proactive healthcare measures and significantly decrease the instances of emergency room visits while also improving your quality of life.  A PCP can offer options that help prevent you from making unnecessary trips to the emergency room. For example, your doctor may be able to answer questions about a condition, call in a prescription, or suggest a course of action that can be taken at home.

7. Coordinated Care = Better Quality & Lower Costs

As the medical, specialty, and mental health fields continue to change, coordination between your PCP and other practitioners has become increasingly important. Without effective communication between different healthcare providers, you may experience delays in care, misdiagnosis, incorrect or unnecessary treatment, and potentially higher healthcare costs. Part of the task of a PCP is to help you navigate through the healthcare system.

When you put the focus of your health on primary care and prevention, a PCP can better manage chronic conditions and keep you healthy and out of the emergency room. This is great for your health and your pocketbook.

Be sure to choose a primary care provider that is in your network.

If you’re in search of a PCP, make sure they are part of your health plan’s network. Choosing an out-of-network provider may leave you responsible for the full cost of the care they provide. You can look up providers in your network through our secure, online health portal, My eLink. This convenient resource offers 24/7 access to your health plan information. You can also review your coverage, check on claims and authorizations, print and request I.D. cards and more. Haven’t created a My eLink account yet? No problem. Signing up is easy. All you need is your Live360 ID card.

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Live360 Health Plan Rated Among Nation’s Best by CMS and NCQA

senior couple

Springfield, IL – Live360 Health Plan received the highest marks in the Centers for Medicare & Medicaid Services’ (CMS) annual star quality ratings and is one of the nation’s elite when it comes to providing care and service to its Medicare members. Live360 Health Plan, featuring HSHS Network, provides affordable, local, and complete 360-degree health coverage for residents in south central Illinois.

Live360 Health Plan is underwritten by Medical Associates Health Plans, a regional insurer that has been operating in Iowa for 40 years. The provider owned company has offered competitive alternatives to employers and seniors since its inception. Through improved coordination of care and collaborative provider relationships, Medical Associates Health Plans is a strong regional health plan serving employers and members in multiple states in the Midwest.

CMS
According to the Centers for Medicare & Medicaid Services’ 2023 Star Quality Ratings, Live360 Health Plan received 5 out of five (5) stars for overall quality and service, CMS’ highest rating. For 2023, CMS rated 507 health plans, and only 60 other plans in the nation received 5 stars!

Star ratings make choices easier
CMS developed the Medicare Star Quality Ratings to help beneficiaries compare plans and identify those who consistently deliver high quality care and service. The overall star rating combines scores for the types of services each plan offers. For plans covering health services, the overall score for quality of those services covers many different topics that fall into five categories: staying healthy, managing chronic (long term) conditions, member experience with the health plan, member complaints and changes in the health plan’s performance, and health plan customer service. A 5-star Medicare plan is identified by CMS as providing high quality and value for Medicare beneficiaries. Every year, Medicare evaluates plans based on a 5-star rating system.

The 5-star Medicare rating reflects Live360 Health Plan’s commitment to its members and to the community. Members have convenient access to customer service, quality improvement, disease management, claims processing, and a 24-hour nurse phone line.

“We are very pleased to have earned the 5-Star distinction for 2023.” stated Zach Keeling, Chief Executive Officer of Medical Associates Health Plans. “Our team continuously strives to deliver healthcare services that put members and patients first. I think our ratings reflect that.”

NCQA
In addition to Live360 Health Plan’s high ratings by CMS, the National Committee for Quality Assurance (NCQA), rated Live360 Health Plan’s Medicare plan 5 out 5 stars, the highest rating. According to the NCQA’s Health Insurance Plan Ratings 2022-2023: Medicare report, out of 645 Medicare plans studied, there are only two other plans in the country that received the highest rating.

NCQA also rated Live360 Health Plan’s commercial plans with an Excellent rating of 4.5 stars.

NCQA’s Health Insurance Plan Ratings 2022–2023 compare the quality and services health plans in the United States and provide consumers with a practical and meaningful guide to understanding their health care options and choosing the best health plans for themselves and their families.

About Live360 Health Plan
Live360 Health Plan offers insurance products designed to encourage the use of local providers and facilities to further coordinate care for the benefit of the community. Live360 Health Plan, featuring HSHS Network, provides affordable, local, and complete 360-degree health coverage for residents in south central Illinois. This network provides access to HSHS hospitals located in Decatur, Effingham, Springfield, O’Fallon, Litchfield, Highland, Greenville, Shelbyville, and Breese. In addition, the plan provides access to a respected network of providers including HSHS Medical Group, Prairie Cardiovascular, Springfield Clinic, SIU Medicine, and many other primary care and specialty providers in the area.

About Medical Associates Health Plans
Medical Associates is a unique provider-owned, regional health plan that has served employers and members in multiple states across the Midwest for 40 years. They offer a wide range of flexible employer health plans, high-quality, low-cost Medicare plans, Third Party Administrative services, and a team of highly trained professionals who work closely with local providers to coordinate care to help their members receive the highest quality care at the most affordable price. Medical Associates is consistently rated as one of the best health plans in Iowa and is one of only a few medical plans nationwide to consistently receive 4.5-5 stars from the Centers for Medicare and Medicaid Services (CMS). It is their mission to provide superior healthcare and an excellent patient experience. See more at www.mahealthcare.com.

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