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MAY 2024

The “default parent syndrome” and other parenting challenges

Parenthood can be a bumpy ride. Filled with ups, downs, twists, turns and heart-swelling joy, it’s a journey that requires unwavering resilience from whomever decides to take it.  

But how do you build the strength to overcome and bounce back from obstacles day in and day out? Let’s explore how you can successfully navigate some of the challenges you face with the help of your Costco benefits.

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The “default parent syndrome”

The default parent is the one in a two-parent household who’s first in line when it comes to caring for children and home-related responsibilities.

In the past, it was typical for one parent to stay at home with the children while the other parent went to work. Today, despite most households having two working parents, one parent still often carries the bigger load in parenting — helping with school projects, signing permission slips, managing doctor’s appointments, maintaining the activities schedule, and the list goes on.

But no matter which parent is the default parent, the role can feel overwhelming and exhausting when family demands and stress exceed your resources. Social media users have created a name for it: the default parent syndrome. 

The consequences of the default parent syndrome can be rough on the whole family. The default parent may experience chronic fatigue, feelings of resentment toward their partner and a decline in mental health. The non-default parent can feel disconnected from the default parent. The quality of the relationship between each parent and their children can also suffer.  

But with patience and collaboration, you can overcome the negative effects of the default parent syndrome. Strategies such as effective communication between partners, shared problem-solving and counseling can all help.

Resources for Living offers tools and support for families and relationships, including six free counseling sessions per person, per year. You can also get expert advice on how to overcome parental burnout and work together as parents from RethinkCare. Check out their free webinar How to enjoy parenting from an empty tank.

If you sign up for RethinkCare, you can register for monthly parent discussion groups to help you navigate parenting challenges. Choose the session that fits your schedule and the age of your child. This month’s topic is “Finding the Joy in Chaos”. 

Finding time for you 

Let’s be honest. Most parents don’t have a choice when it comes to navigating whatever life throws at them. Making sure your kids are safe, healthy and loved while you’re holding down a job, driving your kids to and from activities, and so much more takes work and immense strength. But it’s important to remember that you don’t have endless energy, no matter how much you love your children. 

Committing to self-care can help keep you physically, emotionally and mentally healthy so that you can be the best parent you can be. Explore what lifts you up, such as running, talking with friends or crafting, and make time to do it. Focus on what you can do — a 10-minute walk — versus what you should do — a long hike in the woods. And celebrate every achievement, no matter how small.  

Remember, self-care is not selfish. When you work on your own resiliency, you’re helping your children by modeling essential skills, including problem-solving, setting goals and self-advocacy. It’s these skills that will help them face and overcome challenges in their own life with grace and strength.

Growing your family?

The decision to bring a child, or another child, into your life can trigger concerns about health for mom and baby, including mental health for moms who may experience postpartum depression. Sometimes, just getting pregnant can be difficult or stressful — nearly 15% of couples struggle with infertility.1 Addressing your concerns is essential to moving forward with your family plan.

The Aetna Maternity Program* offers education and answers for every stage of pregnancy. Once enrolled, you’ll get access to resources and expert guidance and support from specially trained nurses on topics such as: 

  • Prenatal care 
  • Lowering your risk for early labor 
  • Fertility  
  • Mental health and postpartum depression  
  • And more 

You can also access the online Maternity Support Center on your member website at Aetna.com for additional help.

*Available only on the mainland.

1National Institute of Child Health and Human Development. How common is infertility?

Sources:
Psychology Today. The default parent syndrome: more than just a TikTok trend.
NUK. A trait every mom shares: resiliency.

If you’re a mom, dad, or mom-to-be, check out these resources to help you build your inner strength.

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MAY 2024

How to give your brain the rest it needs

It’s common to think of rest as taking a nap or relaxing on the couch in front of the TV. But true rest, according to experts, isn’t an entirely passive experience.  

“The most restorative kinds of rest — the things that recharge our mental and physical batteries most effectively — are the things that are active,” says Alex Soojung-Kim Pang, author of the book Rest: Why You Get More Done When You Work Less. “Going for a long walk or working out can give us more rather than less energy and leave us feeling more mentally rewarded.”

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Your brain at rest

The advocacy for more rest is backed by science. When researchers began mapping brain activity, they were surprised to learn that the resting brain is still an active brain.

Shifting attention from a task that requires concentration to daydreaming or reflection (something needing less active mental focus) activates the brain’s default mode network, or DMN. While there’s still much to be learned about this network, the DMN is believed to be involved in a variety of cognitive functions, including creative thinking.

Rest takes practice

Many of us are constantly fishing for relaxation, throwing our efforts behind every task on the to-do list, hoping that we’ll eventually cross the last one off and be able to unwind. We may feel like we don’t have room for rest on the list. But endless effort without rest can lead to burnout. 

Luckily, rest is something you can practice and improve. 

“Rest is something that we can learn to do better,” says Pang. He suggests developing a daily practice that allows rest to be a bigger part of your life rather than something you do at the end of the day. Check out the tips below to start getting the restorative rest you need.

7 ways to build your rest habit

number 1

Focus on active rest

Active rest means disconnecting from a focused task and getting active. Even if it tires you, it still counts as rest for your brain. “The long walk while listening to a podcast may deliver more of a recharge and reset than being on the sofa watching ‘The Great British Bake Off,’” Pang says.

number 2

Get a hobby.

Turning your attention to a hobby — painting, drumming, ceramics, bird- watching — is also a form of rest. Having a serious hobby that you’re excited about also promotes the release of dopamine, the “feel good” hormone in your brain.

number 3

Make a “today” list.

To-do lists are often packed with endless tasks, and just looking at them can be exhausting and demoralizing. Robert Poynton, author of the book Do Pause: You Are Not a To Do List, suggests making a “today” list with just the essential tasks you can reasonably complete today, such as doing laundry, making dinner and paying your utility bill. Once you’ve done the today list, then you can create time for rest.

For other items on your to-do list, try Worklife from Resources for Living. This program can help you find resources for everyday life, including child care, pet sitters, housecleaners  and more.

number 4

Practice “micro” pauses.

Microbreaks have been shown to boost energy and reduce fatigue. Try doing a stretching exercise before you start your workday. Take three deep breaths at stoplights. Do something active, such as taking the stairs, to get your heart rate up for 90 seconds. Find what works for you.

number 5

Take tech breaks.

Our brains spend a surprising amount of energy preparing for the arrival of the next text, notification, “like” or email. Taking a break from electronic devices can provide relief from the stress of constant connection. Shutting down laptops and phones for a half an hour or more can allow the brain to rest.

number 7

Track where your time goes.

Many people don’t really know how they spend their time. Celeste Headlee, author of the book Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving, suggests jotting down what you’ve been doing every half hour. After a week or two, clear patterns will emerge. Once you identify how many potentially free hours a day you could have, plan for how you want to use this uncommitted time.

number 7

Take regular vacations.

Research suggests the benefits of taking time off peak around the eighth day and that much of a vacation’s or staycation’s mental health benefit comes from the days leading up to it. Take time away from work when you can to give your brain a rest. A few days away may be all you need.

Sources:
The Washington Post. Your brain needs more rest than you’re giving it. 
Fortune. The science behind why you need a hobby to boost your brain health and self-esteem.
Cleveland Clinic. How to do a digital detox for less stress, more focus.

Get the rest you need for your brain, body and overall well-being. Your Costco benefits can help. 

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MAY 2024

Video: Menopause support

You may already know that menopause is a normal, natural part of aging for women that typically occurs between the ages of 45 and 55. But did you know that symptoms can start when a woman is in her 30s? Perimenopause, the stage before menopause, can last a decade or more. Many of the symptoms are physical, such as hot flashes, sleep issues, hair loss or weight gain. But emotional symptoms are common too, such as difficulty concentrating, mood changes, anxiety and even depression.

Learn a bit about what to expect with this short video What is menopause? Then check out your Costco benefits for support throughout your menopause journey.  

If you’re enrolled in an Aetna® medical plan, you can access virtual menopause care through Gennev.* And for pelvic pain, strengthening the pelvic floor or other pelvic health issues, get relief with virtual physical therapy through Omada Pelvic Health, offered to employees and dependents enrolled in a Costco medical plan.

Don’t miss the Resources for Living Here4U® perimenopause/menopause virtual peer support group. Led by a licensed clinician, these sessions are an opportunity to listen in, ask questions and connect with other women going through this experience.

Tuesday, May 21, 10 a.m. PT
Register here

Thursday, May 23, 3 p.m. PT
Register here

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*Available on the mainland only. 

Sources:
National Institute on Aging. What is menopause? 

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APRIL 2024

When your financial situation feels hopeless

In the classic Christmas movie It’s a Wonderful Life, George Bailey falls into despair after experiencing a financial catastrophe. He feels like his only way out is to take his own life. Sadly, this isn’t something that just happens in movies. People experiencing financial hardship are 20 times more likely to attempt suicide than those who don’t experience financial hardship.1

While Clarence, the angel who rescues George, is fictional, there is real-life help for people struggling with financial stress. Your Costco benefits are always there with free coaching, free counseling and in-the-moment mental health support to help you carve out a path to financial stability. 

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Money worries are a common problem

In a recent Bankrate survey, 52% of adults said that money has a negative impact on their mental health at least occasionally. Among those impacted by money worries, almost one-third worry every single day.  

A big part of those worries is debt. Life has become increasingly hard to afford, leading the average American to be over $52,000 in debt.2  Economic factors, student loans and increasing costs for housing, childcare, and even day-to-day expenses may set people up to spend more than they earn. These elements can combine to leave people fearing that they’ll never be able to pay off their debts. 

Help is here

If you’re having financial challenges, you’re not alone in your struggle. There is help and hope. The best thing to do is take a two-tiered approach. Get help to address both the financial stressors and the impact these stressors have on your mental health. 

Seek emotional health counseling 

If you feel like you’re facing a financial crisis, working with a trained mental health clinician can help you learn ways to reduce those overwhelming thoughts. Resources For Living (RFL), your Employee Assistance Program, offers six free counseling sessions you can use to help with anxiety about your financial situation and discover coping strategies to regain hope and control.

You can also take advantage of RFL’s free financial resources, including 30-minute consultations on topics such as: 

  • Credit and debt  
  • Financial planning 
  • Tax planning 
  • And more 

Reaching out is not a sign of weakness and doesn’t mean you’ve failed as a provider, a parent or a spouse, or failed to live independently. Rather, it means that you’re able to recognize that your financial situation is putting you under stress and that you want to address it.

Seek financial coaching 

A financial coach can help you strategize options or solutions going forward. Your coach will work with you to tackle your finances one step at a time. Together, you’ll create a personalized plan to improve your finances and relieve your stress.

You can get free, one-on-one financial coaching with SmartDollar®. During your video calls, your coach can help guide you on how to:

  • Pay off debt faster 
  • Create a personalized money plan 
  • Save for education expenses and retirement 
  • Get on the same page with your partner 
  • Feel more peace of mind

Schedule as many sessions as you’d like. And feel free to keep your camera off during your calls— your comfort and privacy matter.

A risk factor for suicide 

While many people are very aware of the negative impact of financial stress, few know that financial hardship is a major risk factor for suicide. Stress over debt or difficulty in making ends meet can increase anxiety, distress and depression levels — all of which can put someone at risk for suicidal thoughts. Mental health conditions can also make it difficult to recover from financial stress. It’s a loop that can be hard to get out of. 

If you or someone you know is having suicidal thoughts due to debt stress, money hardships, or any reason, seek emergency help. Call or text the Suicide & Crisis Lifeline at 988 or go to your nearest emergency department. Also call someone you trust – a friend, family member, coworker or clergy person.

1American Journal of Epidemiology. Financial strain and suicide attempts in a nationally representative sample of US adults.
2 Health.com. Financial stress is a leading catalyst for suicide — here’s how you can find help.

Sources:
Ramsey Solutions. Average American debt.
Bankrate. 7 ways to manage financial stress during trying times.
Forbes. The silent strain: How debt takes a toll on mental health

Getting yourself to a place of financial peace takes patience, persistence and a lot of support. The following resources can be essential in helping you get there.

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APRIL 2024

Savings dos and don’ts

Saving money not only feels good, it also gives you more control and opportunities throughout your life. With savings in the bank, you can more easily meet life goals, such as taking a big vacation, upgrading your home, or funding a child’s education.  

And here’s the good news: Saving money is not as hard as it may seem. With some thought, planning and a little discipline, you can make small changes that can make a big difference.  

Check out the ideas below for inspiration. And don’t forget to use your Costco benefits to help you reach your savings goals. 

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Do automate your savings. 

By setting up monthly automatic transfers from your checking account to your savings account, your money will build without any extra work on your part. Even if it’s just $25 a month, it will add up fast. Consider naming your savings account or accounts to match your savings dreams or goals, such as “vacation fund,” “emergency fund” or  “down payment.”

icon check

Do take advantage of reimbursement accounts.*

Are your children in afterschool care? Do you need a dental crown replaced? Could your elderly parents use some in-home help? You can set aside pretax dollars for these expenses — and save money on taxes — with a reimbursement account administered by Inspira Financial (formerly PayFlex).

Enroll in a Health Care Reimbursement Account (HCRA) and/or a Dependent Care Assistance Plan (DCAP) during Annual Enrollment in November. You can also enroll in DCAP during the year if your childcare needs change. 

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Do teach your kids how money works. 

Kids can and should develop good money habits at an early age. You can help by teaching them the connection between work and money and encouraging them to have short- and long-term savings goals. Younger children can watch their savings grow in a clear savings jar. Tweens and teens can be given more responsibility by using a banking app on their phone to follow their savings progress or make transfers from checking to savings.

icon check

Do start small.

It’s often easier to save if you start with a short-term goal. For example, committing to saving $20 a month for six months is more attainable than setting a goal to save $300 per month for a year. Once you reach your short-term goal, you’ll have created a habit of saving that can motivate you to keep going.

Don’t forget to monitor your autopay accounts.

Using autopay for gym memberships, streaming subscriptions and other services is a common practice. But this convenient way of paying also has its costs. In a recent survey, 42% of those polled continued to pay for subscriptions they no longer used.1 If you use autopay, make sure to regularly review what you’ve signed up for so you can cancel services you’re not using.

Don’t put off saving for your retirement.

Even saving a few dollars per paycheck for retirement can help you have a more secure financial future. The younger you start, the better, since you earn interest every year on both the money you save and the interest you earn along the way. For example, the chart below, provided by T. Rowe Price, shows the substantial impact that delaying your retirement contributions for ten years can have on the total amount you have available when you retire.

A bar chart about a person contributing $125/week for 45 years has more than double the retirement savings of a person contributing $125/a week for 35 years.
The chart is for illustrative purposes only and is not meant to represent the performance of any specific investment option. Final account balances are rounded to the nearest thousand. Assumes $125 invested each week in a tax-deferred account and a 7% annual rate of return for a hypothetical investor from age 20 to age 65. All investments involve risk, including possible loss of principal.

Costco’s retirement plan through T. Rowe Price makes it easy to save with automatic enrollment. You can choose a percentage of your pre-tax income to contribute. Costco makes contributions to your retirement plan even if you don’t contribute yourself.

Don’t skimp on preventive care.

Medical and dental conditions have better outcomes — and are less expensive to treat — when detected early. Make sure to get your annual physical exams, dental cleanings, vaccines and recommended screenings. Preventive care is free when you use an in-network provider.

Don’t go it alone.

We all have something to learn about improving how we manage our money. A SmartDollar® financial coach meets you where you are financially to help you make the changes necessary to reach your savings goals. You can start these free one-on-one sessions at any time and sign up for as many as you want. Spanish-speaking coaches are also available.

*Not available in Puerto Rico. 

Sources:
NerdWallet. How to save money now (before you really need it).
Americasaves.org. 54 ways to save money.
Ramsey Solutions. What is a financial coach?
Ramsey Solutions. 15 ways to teach kids about money.

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APRIL 2024

5 resources to help you navigate life

“In this world, nothing is certain but death and taxes.” – Benjamin Franklin  

We’ve probably all heard this quote before. But did you know that your Costco benefits offer financial and legal services to help you with these two events — and many more in between? The following five topics may or may not apply to you, but if they do, make sure to use your benefits programs for support.

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Taxes

Let’s start with something that most Americans have to do — taxes. While it’s likely many of you have already filed your income tax return this year (the filing deadline is always April 15, unless that date falls on a weekend), there may be a few last-minute filers out there who can use a little help.

If you have any questions about your taxes, Resources for Living (RFL), your Employee Assistance Program, offers a free consultation with a tax professional, as well as articles on topics such as common tax errors and tax benefits for education. RFL’s tax team can also prepare your personal income tax return at a discounted rate. 

Identity theft

Fraud and identity theft reports have nearly tripled in the last decade.1 And no one is immune. If you see any of the warning signs, such as bills for items you didn’t buy or debt collection calls for credit cards you didn’t open, the sooner you act, the better.

RFL’s identity theft and fraud resolution program provides free consultations with certified fraud specialists, 24/7. These specialists will work to restore your identity and credit history. You can also access RFL’s identity theft resource center for information and advice on how to protect yourself against identity theft before it happens.

Divorce and family issues 

Going through a divorce can be a challenge. If you have property or assets to divide, or if you have kids and need to work out custody and child support arrangements, you’ll probably need legal assistance.

A free 30-minute consultation with an attorney through RFL is a good first step. Then, if necessary, use their online resource center to find an attorney or mediator in your area and get a discount on ongoing legal advice. You can also search the extensive legal library to answer your questions and educate yourself on the legal process.

Wills and estate planning

No one wants to plan for sickness or disability. But planning can make all the difference in an emergency and at the end of life. Being prepared and having important documents completed can give you peace of mind, help ensure your wishes are honored and ease the burden on your loved ones.

RFL offers free tools to create legal documents that outline how your estate and finances will be handled in the future, including a will, a living trust and a power of attorney. Access the RFL Legal Resource Center and register for an account to get started. These documents have detailed, step-by-step instructions and can be accessed at any time. You can also request a free 30-minute consultation with an attorney experienced in estate law to help get you started. 

Investing where you work

As a Costco employee, you play a big role in the company’s success. Owning a stake in the company you work for means you can share in the profits you help build. This, in turn, may help grow your savings over time. 

Through the Employee Stock Purchase Plan administered by UBS, you can purchase Costco’s common stock through regular payroll deductions. Costco covers the commissions, so there are no additional broker fees. Participation is completely voluntary and open to employees age 18 and older.

1 Federal Trade Commission. Consumer Sentinel Network data book 2022.

Sources:
USA.gov. Identity theft.
National Institute on Aging. Getting your affairs in order checklist: Documents to prepare for the future.

Use the following resources to help support your financial well-being.

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APRIL 2024

Video: How to improve your credit score

Your credit score is a three-digit number, from 300 to 850, that represents your credit worthiness, or the likelihood you’ll pay your bills on time. The credit score model was created by the Fair Issac Corporation, now known as FICO, and is used by financial institutions. While other credit scoring systems exist, the FICO score is most commonly used.  

There are several factors that go into calculating your credit score, including your payment history and the total amount of credit you have. Credit card companies and lenders may consider your credit score when deciding whether to approve you for a new account or what interest rate you qualify for.  

Having a good credit score — one that’s over 670 — makes it easier to achieve major milestones, such as renting an apartment, buying a car or getting a mortgage for your first home.  

If you haven’t applied for a credit card yet, you can build a good credit score by making on-time payments to your cell phone or utility bill. If your credit score is low or has dropped, you can take steps to raise it, such as applying for a secured credit card that requires a deposit before use, usually starting at $200. 

Building and maintaining a good credit score is important — and doable. Check out the simple tips in the video below to help you get started.

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Sources:
Consumer Financial Protection Bureau. How can I improve my credit score?
CNBC. The beginner’s guide to credit scores: How to understand and improve your credit score.

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MARCH 2024

Picture a healthier future with these tips

Imagine your life in 10 years. What will it look like? Will you add on to your home — or to your family? Will you go back to school? And, most importantly, will you be healthy?  

Scheduling your annual physical and age-appropriate screenings and vaccines can help you stay well and live a longer life. You can get help finding a doctor at Costcobenefits.com. And remember, your Costco medical plan covers preventive care at 100% when you see an in-network provider.

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Start with screenings

Screenings are tests that check your body for cancer or other diseases before you have symptoms. Getting age-appropriate screenings can help detect these health conditions early when they’re more treatable.  

Two important tests to know about are skin cancer screenings and colorectal cancer screenings. Talk to your health care provider to understand which screenings you may need and when you may need them.

Skin cancer screening and prevention

Skin cancer can affect anyone, regardless of skin color. It’s the most common cancer diagnosis among Costco employees. Most types of skin cancer tend to grow slowly and can be removed completely. The deadliest form, melanoma, makes up only about 1% of skin cancers.1 

Because many skin cancers are treatable if caught early, it’s important to know your own skin. That starts with learning your skin’s pattern of moles, blemishes, freckles and other marks so you’ll notice any changes. While you may have a skin exam as part of your annual physical, many doctors recommend doing a skin self-exam once a month. See a dermatologist if you observe any of the following: 

  • Changes in a mole, or a mole that looks different from others 
  • A red or skin-colored shiny bump 
  • Scaly patch 
  • Non-healing sore, or a sore that heals and returns 
  • Brown or black streak under a nail 

There are steps you can take to lower your risk of skin cancer, starting with limiting your exposure to ultraviolet rays. Here are some things to try: 

  • “Slip, slop, slap” — slip on a shirt, slop on sunscreen and slap on a hat 
  • Seek shade whenever possible 
  • Avoid tanning beds and sunlamps 

Colorectal cancer screening and prevention

Most colorectal cancers start as a growth, called a polyp, on the inner lining of the colon or rectum. A colorectal screening can identify polyps and cancers that may otherwise go undetected. The American Cancer Society recommends that people start regular screenings at age 45. However, only 11% of Costco employees over the age of 45 got screened in 2022.  

Finding time for this test can be hard, but putting it off can be harmful. There are several tests available to screen for colon cancer, as shown below. See what option may be best for you. 

Cologuard stool DNA test

Looks at your stool for signs of cancer or polyps

Frequency

Every 3 years

Benefits

  • Can be done at home
  • No bowel prep
  • Less invasive

Limits

  • If test is positive, will still need a colonoscopy
  • Lower accuracy than a colonoscopy

Colonoscopy

Looks at the inside of the colon and rectum using a long tube with a small camera on the end

Frequency

Every 10 years

Benefits

  • Can examine entire colon
  • Can biopsy and remove polyps during procedure

Limits

  • Full bowel prep needed
  • Sedation is usually needed, requiring missing work

Flexible sigmoidoscopy

Looks at the inside of the rectum and lower third of the colon using a short tube with a small camera on the end

Frequency

Every 5 years

Benefits

  • Fairly quick
  • Usually doesn’t require full bowel prep or sedation
  • Doesn’t require a specialist

Limits

  • Colonoscopy required if abnormal test results
  • Can miss small polyps/can’t remove all polyps

In addition to getting screened regularly, there are lifestyle changes you can make to reduce your risk of colorectal cancer: 

  • Eat less red and processed meats and more fruits, vegetables and whole grains 
  • Exercise 150–300 minutes per week (moderate intensity, such as brisk walking or gardening) or 75–150 minutes per week (vigorous intensity, such as running or swimming laps) 
  • Maintain a healthy weight throughout your adult life 
  • Quit tobacco and nicotine products, and limit alcoholic drinks to two per day (men) or one per day (women)

Don’t forget your annual physical

Regular checkups are an important part of staying healthy. And remember, they’re no cost to you if you see an in-network provider. These checkups usually include measuring your vital signs (blood pressure, heart rate and respiration) and checking your heart, lungs, abdominal area, nerves and muscles.  

These visits may also help identify risk factors for diseases such as diabetes and hypertension. Looking at your health history, risk profile and current health status, your doctor can educate and counsel you on what you can do to stay healthy. 

1American Cancer Society. Key statistics for melanoma skin cancer.

Sources:
American Cancer Society. What is colorectal cancer?
American Cancer Society. Colorectal cancer screening tests.
American Academy of Dermatology Association. What to expect at a skin cancer screening.
American Cancer Society. Can basal and squamous cell skin cancers be prevented?

Protect your health today and tomorrow. The following resources can help. 

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MARCH 2024

Cholesterol tips and tricks

Your body needs cholesterol to build healthy cells. But too much puts you at risk for heart disease. 

High cholesterol is often the result of unhealthy choices — which makes it preventable and treatable. With some simple changes to your diet and lifestyle, you can protect your heart and your health. 

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What is high cholesterol?

If you have high cholesterol, it means there are too many lipids (fats) in your blood. These lipids build up in your arteries to form fatty deposits, or plaque. Over time, those deposits grow, making it difficult for enough blood to flow through the arteries. Sometimes, those deposits can break suddenly and form a clot that can cause a heart attack or stroke.

“Good” versus “bad” cholesterol

Good cholesterol (HDL) helps your liver keep cholesterol levels balanced. Bad cholesterol (LDL) is the culprit that makes fatty deposits form in your arteries. Boosting HDL and reducing LDL are healthy goals to have.

Get checked 

The only way to tell if you have high cholesterol is with a blood test. The National Heart, Lung, and Blood Institute recommends getting cholesterol screenings every five years, starting between ages 9 and 11. That should be bumped up to every two years at age 45 for men and age 55 for women. All people over age 65 should get their cholesterol tested annually. If you have heart disease, diabetes or a family history of high cholesterol, you may need to get your cholesterol checked more often.

Do you know your numbers? 

Your cholesterol numbers show how much cholesterol is circulating in your blood. Your HDL cholesterol is the number you want to be high, ideally above 60. Your LDL should be below 100. Your total cholesterol should be below 200. Talk to your provider about what your results mean for you. 

People with diabetes are more prone to having high cholesterol. This is also true of people with high blood pressure. Omada for Hypertension is now available for Costco employees and their household members (age 18+) and joins Omada for Diabetes and Prevention to help you manage these conditions and improve your heart health. Enrollment is easy at OmadaHealth.com/Costco.

Follow these tips to improve your cholesterol

number 1

Trim saturated fats.

Rich, animal-based foods contain saturated fat that can raise your “bad” LDL cholesterol. These include butter, heavy cream, cheeses, processed foods, fatty cuts of beef and chicken with the skin on. Try occasionally swapping them for low-fat dairy products, lean poultry or fish. Trim any excess fat from red meat, and remove chicken skin before eating.

number 2

Avoid trans fats.

Some packaged foods, such as cookies, crackers and cakes, contain trans fats, or partially hydrogenated vegetable oil. These man-made fats can raise not only your cholesterol, but also your triglycerides — another type of fat that contributes to heart disease. Check the ingredients of packaged foods before you buy them.

number 3

Up your fiber.

A diet high in fiber can reduce your cholesterol levels as much as 10%. Think fresh fruits and veggies, oatmeal, beans, lentils, nuts and seeds. Aim to eat your fruits and veggies instead of juicing/drinking them. And don’t skip the edible skin or peel — there’s loads of fiber there, too.

number 4

Rethink fried foods.

Foods are often fried in oils that are rich in saturated or trans fats. Look for recipes and restaurant items that bake, broil, roast or stir-fry instead. You can also experiment at home with an air fryer, which fries foods without oil.

number 5

Get moving.

Sitting too much can deplete your “good” HDL cholesterol levels. Experts suggest aiming for 150 minutes of moderate exercise — such as brisk walking — each week, but any movement is good movement. Do what you can when you can. 

number 7

Quit or cut back on nicotine products.

Smoking lowers levels of “good” HDL cholesterol — especially in women. At the same time, it can increase both your triglycerides and “bad” LDL cholesterol.

number 7

Go ahead — enjoy that Sunday omelet.

While eggs get a bad rap for being high in cholesterol, you don’t need to give them up. Eggs are high in protein, vitamins, minerals and healthy fat, making them a nutritious choice. Unless your doctor advises otherwise, it should be safe for you to eat up to seven eggs each week.

Sources:
Mayo Clinic. High cholesterol.
Cleveland Clinic. High cholesterol diseases.
Cleveland Clinic. Cholesterol numbers and what they mean.

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Take care of you

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TAKE CARE OF YOU

MARCH 2024

Emotional well-being checklist

How are you doing? You probably hear this question a lot, from friends, family and the people you work with. But how often do you really think about your answer? 

Make time today to check in on your emotional well-being. Use the checklist below to get started. See what you’re doing well and what you can work on. Your Costco benefits are always available with counseling, coaching, tools and resources to support you.

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Looking for more? Find other articles below

To-do list for emotional health

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Build resilience.

Your ability to adapt to adversity and bounce back quickly develops your sense of empathy, passion and empowerment.

  • Start each day with one positive thought. 
  • Set realistic goals and move toward them at your own pace. 
  • Reach out to someone in need — helping others adds to your sense of purpose. 
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Stay connected.

Strong relationships can improve your ability to cope with hard times, stress, depression and anxiety.

  • Share a meal, take a walk or chat on the phone with a friend. 
  • Listen and be present during conversations. 
  • Volunteer in your community. 
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Learn new things.

Increasing your brain’s “neuroplasticity,” or the ability to form new pathways, can promote healing and recovery.

  • Listen to and/or learn to play music. 
  • Try a new sport or physical activity. 
  • Make art — color, paint, scrapbook, whatever you like. 
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Take care of your body.

What’s good for the body is good for the mind, as shown in an uplifted mood and reduced risk of anxiety and depression.

  • Follow a sleep schedule to get quality sleep.  
  • Exercise daily — even just 30 minutes works. 
  • Add foods with omega fatty acids, such as seafood and nuts, to keep your cells functioning properly. 
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Feel your feelings.

By getting in touch with your feelings, you get closer to your values and can make intuitive choices.

  • Practice self-compassion when you’re sad or struggling. 
  • Notice your emotions and be curious about what they might be telling you. 
  • Journal or chat with a caring friend to process your feelings. 
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Get help when you need it.

Therapy, counseling and other types of professional support can help you heal, access what you need and create a plan to move forward.

  • Try the new online emotional wellness program, Mind Companion Self-care, for self-guided tools to help you improve your emotional well-being. 
  • Access six free counseling sessions through Resources For Living.
  • Contact your medical provider to discuss which therapy or medication can work for you. 
  • If you or someone you know is in crisis, call or text the Suicide & Crisis Lifeline at 988. 

New resource: Mind Companion Self-care.

This online, self-paced emotional well-being program can give you support where and when you need it. Visit RFL.com/Costco or call 833–721-2320 (TTY: 711) to learn more.  

  • Anxiety
  • Anger
  • Conflicts at work
  • Depression
  • Stress
  • Substance misuse
  • Marriage/personal relationships

Sources:
National Institutes of Health. Emotional wellness toolkit.
American Psychological Association. Building your resilience.
Johns Hopkins University Press. A mental health checklist.
Medical News Today. 5 neuroplasticity exercises to try.
Psychology Today. The key skill we rarely learn: how to feel your feelings.

Use your Costco benefits to support your dental health and mental health. See the resources below to learn more.