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NOVEMBER 2022

Have an attitude of gratitude

You can’t always change your circumstances, but you can decide where to focus your mind and heart. By choosing to make gratitude a daily practice, you can increase your happiness, enhance your emotional well-being and even improve your health. 

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What is gratitude?

Gratitude is being aware of and thankful for the good things you have. These good things are not necessarily material possessions. They can be relationships, events or anything positive in your life. 

Gratitude is a feeling that can come to you spontaneously, but it’s also a daily practice you can cultivate. During this busy time at work, it’s still important to take a few moments to focus on what’s meaningful to you. Choosing to count your blessings and taking the time to be grateful for the good things in your life can have far-reaching positive effects. 

The benefits of gratitude

A gratitude practice can lead to:

  • Increased happiness. Gratitude helps people feel happier and experience positive emotions. When you focus your mind on things that make you feel grateful, you’ll find that positivity follows.‌‌
  • ‌Reduced depression. Verbally expressing or silently reflecting on gratitude decreases depression. Practicing gratitude regularly has also been shown to protect against developing depression in the future. 
  • Strength when facing adversity. Gratitude is good for your emotional health. It can help give you emotional strength and resilience when you’re confronted with stress, loss, grief or trauma. Gratitude lowers cortisol, a stress hormone, in your body. Lowered cortisol levels help you avoid many physical and mental side effects of stress.
  • Improved physical health. People who are grateful tend to sleep better and have fewer aches and pains. Increased feelings of gratitude might even indirectly improve immune function and reduce inflammation. 
  • Community building. People who are focused on gratitude are inspired to give back and support their community in positive ways. This means cultivating gratitude will not only benefit you — it’ll also benefit those around you.

How to foster gratitude

Gratitude can be felt and expressed in several ways. Your feelings of gratitude can be for the past (thankfulness for memories and blessings), the present (appreciating what you have) or the future (an optimistic outlook). If you want to foster gratitude in your life, there are many simple ways you can try. 

  • Practice mindfulness. Mindfulness and gratitude are connected. Mindfulness is the practice of intentionally focusing your attention on something. Even just a few minutes of meditation focusing on thankfulness can increase your feelings of gratitude. 
  • Say thank you. The simple act of saying a sincere “thank you” to others will grow your gratitude. Both saying “thank you” out loud and taking the time to write a thank you note will help you increase gratitude in your life. If you can’t thank someone personally, even pausing to thank them in your mind can foster gratitude. 
  • Keep a journal. Gratitude journaling doesn’t have to be time consuming or complicated to be effective. One study showed that people who made a simple daily list of things they were grateful for reported a significant increase in happiness and life satisfaction after just two weeks.‌
  • Start saying grace. Pausing to express your thanks before eating is a popular practice for cultivating gratitude. Grace is commonly said as a prayer of thanksgiving before a meal, but you don’t need to be religious to say grace. Just take a moment to thank the people you’re with and recognize the blessing of a nourishing meal.
  • Surround yourself with gratitude cues. Fostering gratitude might require some reminders. Surround yourself with pictures of people, pets or places that inspire your feelings of gratitude. Leave yourself sticky notes with reminders of what you’re thankful for and make it a habit to take a moment to give thanks whenever you see them.

A little gratitude leads to more gratitude 

When you try to focus your mind and thoughts on the things you’re grateful for, you’ll start to notice more things to be grateful for. Scientists have found that brain scans of people who foster gratitude show changes that make them more likely to continue their practice. This means that as you work to have more gratitude in your life, the positive feelings of thankfulness will begin to flow more easily and naturally. ‌

Fostering gratitude takes a little bit of time and intention, but your efforts will pay off. You’ll transform your mind and possibly even improve your physical and mental health by choosing to focus on gratitude. 

Source: WebMD. How to foster gratitude.

If you’d like to learn more about starting a gratitude practice or other tools for improving your emotional and physical health, the following resources can help.

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TAKE ACTION

OCTOBER 2022

Choose in-network dental care and save

You’ve probably heard that one of the best ways to save on health care costs is to “stay in network.” But what exactly does that mean? Do you really save money on dental care? What if you need treatment when you’re away from home? Whether your dental plan lets you go out of network or requires you to see an in-network dentist, there are reasons why you should you should always choose an in-network dentist.

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What does “in-network” mean?

A network is a group of health care providers. It includes dentists, doctors, specialists, hospitals, surgical centers and other facilities. For mainland Costco employees who participate in Costco’s medical and dental plans, these health care providers have a contract with Aetna®. (In Hawaii, it’s HMSA. Puerto Rico’s Triple-S plan does not contract with dental providers.)

As part of their contract, they provide services to our employees and their dependents at an agreed-upon rate. This rate is usually much lower than what they would charge if you were not a Costco employee or dependent. And they agree to accept the contract rate as full payment. You pay your coinsurance or copay along with your deductible.

Some plans do not offer any out-of-network benefits. For those plans, out-of-network care is covered only in an emergency. Otherwise, you are responsible for the full cost of any care you receive out of network.

It pays to choose in-network dental care1

table of prices based on plan and network

The Core and Premium (PPO) plans only pay up to Reasonable and Customary (R&C) charges for out-of-network dental expenses. The Core EPP and Premium EPP only pay for in-network charges. If you choose an out-of-network dentist, you’re responsible for all charges.

Why out of network dental care costs more

If you go out of network, your out-of-pocket costs are usually higher. There are many reasons you will pay more if you go outside the network, including:

The health plan pays less

Your Aetna health benefits or insurance plan may pay part of your dentist’s bill. But it pays less of the bill than it would if you got care from a network dentist. Also, some plans cover out-of-network care only in an emergency.

Out-of-network rates are higher

An out-of-network dentist sets the rate to charge you. It is usually higher than the amount your Aetna plan allows. Aetna does not base their payments on what the out-of-network dentist bills you. They do not know in advance what the doctor will charge.

An out-of-network dentist can bill you for anything over the amount that Aetna allows. This is called “balance billing.” A network dentist has agreed not to do that.

Cost sharing is more

The amount you pay an out-of-network dentist over the amount Aetna allows does not count toward your deductible. And it is not part of any cap your plan has on how much you must pay for covered services.

Many plans have a separate out-of-network deductible. This is higher than your network deductible (sometimes, you have no deductible at all for care in the network). You must meet the out-of-network deductible before your plan pays any out-of-network benefits.

With most plans, your coinsurance is also higher for out-of-network care. Coinsurance is the part of the covered service you pay after you reach your deductible (for example, the plan pays 80 percent of the covered amount and you pay 20 percent coinsurance).

You’ll have more work, too

Sometimes Aetna needs to approve some dental procedures before they are done. This is called precertification.

Some common procedures that require precertification include non-emergency surgery, dental implants and TMJ (temporomandibular joint) surgery.

If you visit a network dentist, that dentist will handle precertification for you. If you go out of network, you must take care of precertification yourself. That means more time and more paperwork for you.

You are covered for emergency care

You have this coverage whether you’re near your home or traveling. That includes students who are away at school.

When you need emergency care, go to any dentist. When you have no choice, Aetna will pay the bill as if you received care in network. You pay your plan’s copayments, coinsurance and deductibles for your network level of benefits.

They’ll review the information when your claim comes in. If they think the situation was not urgent, they might ask you for more information and may send you a form to fill out.

1Dental Access Plan — Procedure Price List powered by the Aetna Dental Access® Network. Each dentist has a different price list, but Aetna took averages from Los Angeles, New York, Chicago and Orlando.

Sources: Aetna. Network and out-of-network care.
Aetna. Procedures, programs and drugs that require precertification.

For more information about your Costco dental plan and how to find an in-network dentist, see the resources below.

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OCTOBER 2022

Protect your teeth, your wallet and your well-being

When it comes to oral health, an ounce of prevention can save you a ton of money and much more. By getting regular dental exams and cleanings, you can ensure that your teeth and gums stay clean and healthy. And you can catch problems early, before they get expensive.

With the Costco dental plan, the twice-yearly dental exams and cleanings you need to keep your mouth healthy are covered at 100%, when you see an in-network provider. And that’s good news for your teeth, your wallet and your overall well-being.

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The costs of poor dental health

The costs of poor dental health go well beyond just having bad teeth. They also affect your health, employment and well-being. Not only are there direct treatment costs, but there are also many hidden and unexpected costs of poor oral health.

Potential impacts start early in life

Tooth decay early in life can be especially impactful. According to one survey, early childhood tooth decay has been linked to impaired development, educational performance, poor behavior, family stress, diminished quality of life and even disability and death.

Dental issues can also result in lost school days. A recent study found that 30% of U.S. kids ages 6 to 12 miss more than 9 million school days due to oral health problems. In another study, children with poor oral health were nearly three times more likely to miss school due to dental pain.

Employment costs of poor oral health

Poor oral health can affect people’s job prospects and social lives. Missing or damaged teeth can cause anxiety and undermine self-confidence. According to the American Dental Association (ADA) report, Oral Health and Well-being, 38% of people surveyed feel life in general is less satisfying due to the poor condition of their mouth and teeth. The same report finds that 1 in 5 adults experience anxiety and 23% feel embarrassment due to the condition of their teeth and mouth.

Treatment costs and other health impacts

Direct treatment costs can be substantial for a variety of common conditions that result when oral hygiene or preventive dental care are neglected. Here are a few examples of conditions that can result from poor oral health and their average treatment cost (before insurance):

Average Costs of Dental Procedures1

Filling

Average cost: $204

One-surface resin (white) filling, front (anterior) tooth

Crown

Average cost: $1,312

Porcelain fused to high noble metal (e.g., gold)

Root canal

Average cost: $1,226

Molar, excluding final restoration

Complete upper denture

Average cost: $1,441

(Maxillary)

Dental implant, surgical placement

Average cost: $7,062

(Transosteal)

Prevention is a bargain

When it comes to maintaining good oral health, brushing, flossing and rinsing twice a day, plus twice-yearly dental exams and cleanings are not only essential, they make good financial sense. A recent insurance industry report estimated that adults who practice good preventive oral health care can save 31% in dental costs over five years. Likewise, adults who don’t receive preventive care can expect a 43% increase to their annual dental costs over the same period.

So, spend five minutes, twice a day, on your oral health care. And visit the dentist twice a year for dental cleanings and exams. You can save money — and much more.

1The select regional average cost represents the average fees for the procedures listed above in Los Angeles, Orlando, Chicago and New York City, as displayed in the cost of care tool as of June 2020. Actual costs and savings may vary by provider, service and geographic location. We use the average of negotiated fees from participating providers to determine the average costs, as shown on the chart.

Sources: 1Dental. Dental access plan — Procedure price list
1Dental. How much are dental implants?
University of Illinois Chicago, College of Dentistry. The many costs (financial and well-being) of poor oral health

Learn more about your Costco dental plan, including free preventive care and where to find an in-network dentist, by checking out the resources below.

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OCTOBER 2022

Good health starts here

Regular preventive care, including dental cleanings and exams twice a year, is not just essential for oral health. It’s important for overall health, too. That’s why Costco dental plans cover preventive care at 100% when you see an in-network provider.

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Your oral health affects your overall health

  • Endocarditis. This is an infection of the inner lining of your heart chambers or valves (endocardium). It typically occurs when bacteria or other germs from another part of your body, such as your mouth, spread through your bloodstream and attach to certain areas in your heart.
  • Cardiovascular disease. Although the connection is not fully understood, some research suggests that heart disease, clogged arteries and stroke might be linked to the inflammation and infections that oral bacteria can cause.
  • Pregnancy and birth complications. Periodontitis has been linked to premature birth and low birth weight.
  • Pneumonia. Certain bacteria in your mouth can be pulled into your lungs, causing pneumonia and other respiratory diseases.

And your overall health can affect your oral health

Several diseases and chronic conditions may contribute to poor oral health:

  • Diabetes. By reducing the body’s resistance to infection, diabetes puts your gums at risk. Gum disease appears to be more frequent and severe among people who have diabetes. Research shows that people who have gum disease have a harder time controlling their blood sugar levels. Regular periodontal care can improve diabetes control.
  • HIV/AIDS. Oral problems, such as painful lesions, are common in people who have HIV/AIDS.
  • Osteoporosis. This bone-weakening disease is linked with periodontal bone loss and tooth loss. And certain drugs used to treat osteoporosis carry a small risk of damage to the bones of the jaw.
  • Alzheimer’s disease. Worsening oral health is seen as Alzheimer’s disease progresses.

Other conditions that might be linked to oral health include eating disorders, rheumatoid arthritis, certain cancers and an immune system disorder that causes dry mouth (Sjogren’s syndrome).

Tell your dentist about the medications you take and about changes in your overall health, especially if you’ve recently been ill or you have a chronic condition, such as diabetes.

What can you do to protect your oral health?

To protect your oral health, practice good oral hygiene daily.

  • Brush your teeth at least twice a day for two minutes each time. Use a soft-bristled brush and fluoride toothpaste.
  • Floss daily.
  • Use mouthwash to remove food particles left after brushing and flossing.
  • Eat a healthy diet and limit sugary food and drinks.
  • Replace your toothbrush every three to four months, or sooner if bristles are splayed or worn.
  • Schedule dental checkups and cleanings twice a year.
  • Avoid tobacco use.

Preventive care is your first defense

In addition to brushing and flossing, the best way to ensure that your teeth and gums stay healthy is to stay on top of your twice-yearly dental exams and cleanings. You don’t need to schedule your appointments six months apart either. The timing is up to you. Just make sure to put yourself, and your oral health, on your calendar.

Source: Mayo Clinic. Oral health: A window to your overall health.

Want to learn more about your Costco dental coverage, free preventive care and where to find an in-network dentist? Check out the resources below.

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OCTOBER 2022

Are opioids safe for dental pain?

Pain management is an important part of good dental care. Your dentist wants you to be as comfortable as possible, whether you’re having wisdom teeth pulled, a root canal or another potentially painful procedure. Sometimes that involves prescribing pain relievers, such as opioids, which are highly addictive. How do you stay comfortable and remain free of addiction? Start by discussing your concerns with your dentist.

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Talk with your dentist about pain management

Every day in the United States, 41 people lose their lives to prescription opioid overdose. Far too many of them begin their addiction journey in the dentist’s chair. Prescription opioids — like hydrocodone, oxycodone and morphine — can be prescribed by dentists or doctors to treat moderate to severe pain but can have serious risks and side effects.

Before undergoing a painful dental procedure, ask your dentist about the risks and benefits of prescription opioids for pain treatment. And be sure to ask if there are safer ways to manage your pain.

Here’s the problem

12% full outline of USA

Dentists prescribe 12% of all immediate release opioids in the United States.1

Pill bottle

Dentists are the main prescribers for patients 10 – 19 years old.2

20%

A shocking 20% of patients with an initial 10-day prescription are still on them after a year.3

Here are some solutions

Before undergoing a painful dental procedure, ask your dentist about safer pain-management alternatives to opioids.

Studies show that a combination of ibuprofen (Advil®, MOTRIN®) and acetaminophen (TYLENOL®) is more effective, with fewer side effects, than opioids following wisdom teeth removal surgery.4

Yet another choice for managing pain after dental surgery is EXPAREL®, which is a nonaddictive, one-time injection at the surgical site. It helps relieve pain for the first few days after the procedure and may reduce the need to take opioids at all. Plus, EXPAREL is covered by all Aetna Dental® plans at 100%.

Anyone can become addicted

Opioids are highly addictive. Research shows that if you use opioids regularly, you may become dependent on them. That’s because opioids change how the brain and nervous system function. And there’s no way to know how your brain will react to opioids before taking them.

Are you at risk for opioid addiction?

You’re at higher risk for developing a dependence on or an addiction to opioids if you:

  • Have a history of depression or anxiety
  • Have a history of using or misusing alcohol, tobacco or drugs (prescription or street drugs)
  • Take opioids for longer than a week
  • Take more pills, more often, than your dentist prescribed
question mark

Is your pain medication an opioid?

Here are some common names of prescription opioids:

  • Hydrocodone (Vicodin, Norco)
  • Oxycodone (Percocet, OxyContin)
  • Morphine
  • Codeine (Tylenol #3, Tylenol #4)
  • Fentanyl
  • Tramadol (Ultram)

Tips for using opioids safely

Sometimes an opioid is the best medication for your pain level and situation. Here are some guidelines that can help you use them safely:

  • Use opioid medications as prescribed and for severe pain only.
  • As your pain gets better, wait longer between doses.
  • Store your opioids in a secure, out-of-sight location.
  • Do not mix opioids or other medications that can cause drowsiness.
  • Do not mix alcohol and opioids.
  • Do not share the pills with others.
  • Dispose of any unused medications. Find a medicine take-back option near you at takebackday.dea.gov.

Tell your dentist about your use of:

  • Prescription pain medications
  • Benzodiazepines (Valium, Xanax, Klonopin)
  • Sedatives (Ambien, Seroquel)
  • Stimulants (Ritalin, Adderall)
  • Antidepressants (Prozac, Celexa)
  • Over-the-counter medicines, vitamins or herbals
  • Recreational drugs (marijuana, etc.)

And if you’re pregnant, be sure to tell your dentist.

1 JADA. Prevention of prescription opioid abuse: the role of the dentist.  
2 JAMA. Characteristics of opioid prescriptions in 2009.  
3 Morbidity and Mortality Weekly Report. Characteristics of initial prescription episodes and likelihood of long-term opioid use — United States, 2006–2015.  
4 Modern Healthcare. OTC meds more effective for post-surgery pain than opioids, study shows 

Sources: Centers for Disease Control (CDC). Take action to prevent addiction.
North Carolina Department of Health and Human Services. Managing pain after dental treatment

For more information on your Costco dental coverage and on support for drug misuse issues, the following resources can help.

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SEPTEMBER 2022

Does alcohol really help you relax?

Many of us assume that drinking helps us relax at the end of a long, hard day. But when more than half of Americans increased their alcohol consumption during COVID-19 lock-downs and 1 in 10 over the age of 12 have Alcohol Use Disorder,* it’s worth looking at whether drinking is doing what we think it does.

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Does drinking really “take the edge off”?

According to a recent study released by the RAND Corporation and supported by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), drinking has soared during the pandemic. For example, heavy drinking for women has increased by 41%. “The magnitude of these increases is striking,” Michael Pollard, lead author of the study and a sociologist at RAND, told ABC television. “People’s depression increases, anxiety increases, [and] alcohol use is often a way to cope with these feelings. But depression and anxiety are also the outcomes of drinking; it’s this feedback loop … that it’s trying to address.”

If you are truly drinking moderately, which the National Institutes of Health defines as one 5-ounce glass of wine or 12-ounce beer for women and two for men, and alcohol doesn’t have a noticeable effect on your overall mood or sleep, you are probably staying clear of alcohol’s anxiety-elevating effects. But if you are worried about your alcohol use, it’s worth looking at how it is affecting you.

Alcohol and the brain

Alcohol affects the brain in two phases. First it increases dopamine levels (the body’s “feel good” chemical). This gives you feelings of well-being, even elation. Second, it calms certain neurotransmitters, which slows down brain functioning. This slowing down is how alcohol acts as a depressant. Once dopamine levels go back to normal, you’re still left with a depressed system, which often leads to another drink to get the dopamine levels back up.

As occasional drinking becomes a daily habit, alcohol has less effect on the receptors that make us feel good. But by then, our brain has learned to crave alcohol when we’re stressed. This shift can increase anxiety, often for the entire day after drinking. And it can lead to wanting a drink the next evening to wind down, causing the entire cycle to start over again. Very often cutting out alcohol can lead to a significant decrease in your overall anxiety.

Alcohol and your sleep

While the sedative effect of alcohol initially might help us fall asleep, as little as one drink too close to bedtime can wreak havoc on both the quality and quantity of your sleep. Alcohol interferes with our sleep stages, especially REM (rapid-eye movement) sleep, the restorative part of our sleep cycle. When alcohol finally leaves your bloodstream, you’re often jolted awake as your nervous system, coming off several hours in a depressed state, tries to regain its balance by lurching into active mode.

Sleep is the ultimate self-care activity. It is the first line of defense against anxiety and depression. Midnight fretting, 3 a.m. wakeups, night sweats, morning headaches and brain fog are all signs that alcohol is impacting your sleep and bringing along the anxiety you are trying to avoid.

Do you have a problem?

We sometimes have an overly simplistic way of thinking about alcohol use — either you’re an alcoholic and your drinking is truly out of control, or there’s no problem at all. But that isn’t accurate. Most people who drink too much are not addicted and wouldn’t experience what we think of as withdrawal if they stopped. They don’t need treatment or intervention. In fact, it’s likely no one around them is worried about their drinking at all. But from a mental health perspective, alcohol is still affecting them negatively.

Alcohol is highly addictive. It causes sleep problems, depression, headaches, stomach issues, infertility and birth defects. Further, it dramatically increases your susceptibility to many types of cancer, is associated with reckless behavior and blackouts, and is responsible for more than 95,000 deaths in America — and 3,000,000 worldwide — each year. Alcohol as an aid to relaxation is a terrible idea. If your drinking is medicinal, it’s time to look for safer, more effective ways to cope.

Ready to rethink your alcohol use?

Here are some steps you can take:

icon - a full measuring cup

Get real about your drinking.

The next time you relax with alcohol, remember that a 12-ounce can of beer, a shot of spirits and a little over a half cup of wine counts as one drink. Keep track of how many drinks you have each day, and rate your overall anxiety, depression and sleep quality.

icon - a person's relaxed face

Find other ways to relax.

The ritual of ending the day by sitting down with a drink is hard to give up unless we have an enticing alternative. Try swapping in a non-alcoholic drink that you reserve for happy hour; it can often stand in effectively for alcohol. Reading a book, taking a bath, connecting with a loved one or even just going to bed early are all proven anxiety relievers.

icon - a calendar

Take a break.

There are countless free or low-cost programs online to offer support and guidance to anyone wanting to take an alcohol time-out. Not drinking at all, for at least a month, is the best way to see how alcohol is affecting your life, and to decide whether it’s worth it.

None of the above suggestions replace treatment or a 12-step program. If you experience strong resistance to any of the above steps, it’s worth getting curious about the role of alcohol in your life. While certain people never drink more than the suggested amount, most people who drink consistently will eventually need to re-evaluate the way they are drinking. There shouldn’t be shame or a stigma about wanting to slow down or stop drinking because needing to do so isn’t the exception; it’s the rule.

*National Center for Drug Abuse Statistics. Alcohol Abuse Statistics.

Source: Psychology Today. Does alcohol really help you relax?

For more information on alcohol misuse and support services that can help you or someone in your household find healthier ways to reduce stress, see the resources below.

 

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LEARN THE BASICS

SEPTEMBER 2022

Explore treatment options for alcohol concerns

People often think there are only two places to get help for alcohol concerns — Alcoholics Anonymous (AA) or residential rehab. But today, there are more choices than you might expect. Health care professionals now provide up-to-date treatments backed by science. Care is offered at different levels of intensity in a variety of settings.

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A two-part treatment approach

Typically, the first step is to see a primary care provider (PCP). After completing an alcohol use disorder assessment, they’ll discuss treatment options and make recommendations, which can include: 

  • Talk therapy. A licensed therapist can help people build coping strategies and skills to stop or reduce drinking. Treatment can include one-on-one, family or group sessions.
  • Medications. A primary care provider or a board-certified addiction doctor can prescribe non-addicting medications. These can help people stop drinking and avoid relapse.  

These two options can be used in combination and tailored to individual needs.

Four basic levels of care

There are four basic levels of care or intensity for alcohol treatment. These levels, as defined by the American Society of Addiction Medicine, include:

  1. Outpatient. Regular office visits for counseling, medication support or both. Some lower-intensity outpatient-care options, if appropriate, could include:
    • A high-quality, traditional outpatient program.
    • A care team you put together, including therapists and doctors with addiction specialties to team with your primary care provider. It’s a way to get higher quality, one-on-one care that maintains privacy.
    • Telehealth — phone or video sessions. These are phone or video sessions for talk therapy or medical care. They can be particularly useful in locations with few addiction health professionals.
    • eHealth options — online or mobile. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) has developed a number of tools that help people overcome alcohol concerns. They include a computer-based cognitive-behavioral therapy program; digital self-help program; and a mobile tool to prevent relapse.
  2. Intensive outpatient or partial hospitalization. Coordinated outpatient care for complex needs.
  3. Residential. Low- or high-intensity programs in 24-hour treatment settings.
  4. Intensive inpatient. Medically directed 24-hour services; may manage withdrawal.

How do you know which level is right for someone? A complete assessment of a person’s alcohol problems and complications can help guide their care team’s recommendations.

Support groups for empathy and accountability.

In addition to professionally led treatment, many people benefit from mutual support groups. Groups can vary widely, so it’s important to try different ones to find a good fit. There are several good options, including:

  • Alcoholics Anonymous (AA) — the most common mutual help group, with meetings in most communities and online. Meetings involve participants sharing their personal histories with drinking and recovery and encourage progress along “12 steps” that have a strong spiritual component.
  • LifeRing — a secular (nonreligious) peer support network supporting abstinence from alcohol and other drugs.
  • Secular Organizations for Sobriety — an alternative to spiritual support groups, this is a network of local and online groups dedicated to helping people achieve and maintain sobriety.
  • SMART Recovery — a research-based support program that focuses on empowering members to build four sets of skills: motivation to abstain, coping with urges, problem solving and lifestyle balance.
  • Women for Sobriety — a self-help program designed by and for women, focusing on emotional and spiritual growth.

For more information on treatment options for alcohol misuse, check out this RFL video.

Regardless of where or how you seek treatment, look for approaches that are “evidence based.” This means the treatments are backed by large, well-designed studies.

Source: NIH NIAA. What types of alcohol treatment are available?

For more information on alcohol treatment services covered by your Costco medical plan, see the resources below and make an appointment with your primary care provider.

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SEPTEMBER 2022

What does alcohol do to your body?

Is that nightly glass of chardonnay a problem? How about the occasional day of heavy drinking with your best buddies? Is it safe to drink more than three cocktails if your designated driver gets you home? The answers may surprise you. The fact is, drinking too much — whether on a single occasion or over time — can take a serious toll on your health. 

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Here’s how alcohol can affect your body:

Brain

Alcohol interferes with the brain’s communication pathways and can affect the way the brain looks and works. These disruptions can change mood and behavior and make it harder to think clearly and move with coordination. 

Heart

Drinking a lot over a long time or too much on a single occasion can damage the heart, causing problems such as:

  • Cardiomyopathy — stretching and drooping of heart muscle
  • Arrhythmias — irregular heartbeat
  • Stroke
  • High blood pressure  

Liver

Heavy drinking takes a toll on the liver and can lead to a variety of problems and liver inflammations, including:

  • Steatosis, or fatty liver
  • Alcoholic hepatitis
  • Fibrosis
  • Cirrhosis

Pancreas

Alcohol causes the pancreas to produce toxic substances that can eventually lead to pancreatitis. This is a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion. 

Cancer

Drinking alcohol has been linked with several types of cancer. That’s why the American Cancer Society’s (ACS) Guideline for Diet and Physical Activity for Cancer Prevention states that it may be best not to drink alcohol. A study by ACS researchers supports this recommendation.

The study, published in Cancer Epidemiology, found that alcohol accounts for a “considerable proportion” of cancer diagnoses and deaths in all US states. From 2013 to 2016, drinking alcohol was tied to more than 75,000 new diagnoses of cancer and almost 19,000 deaths from cancer each year.1

Clear patterns have emerged between alcohol consumption and increased risks of certain types of cancer:

  • Head and neck cancer, including oral cavity, pharynx and larynx cancers.
  • Esophageal cancer, particularly esophageal squamous cell carcinoma. In addition, people who inherit a deficiency in an enzyme that metabolizes alcohol have been found to have substantially increased risks of esophageal squamous cell carcinoma if they consume alcohol.
  • Liver cancer.
  • Breast cancer: Studies have consistently found an increased risk of breast cancer in women with increased alcohol intake. Women who consume about one drink per day have a 5% to 9% higher chance of developing breast cancer than women who do not drink at all.
  • Colorectal cancer.

Immune system:

Drinking too much can also weaken your immune system, making your body a much easier target for disease. Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink too much. Drinking a lot on a single occasion slows your body’s ability to ward off infections — even up to 24 hours after getting drunk.

1Cancer Epidiomiology. Proportion of cancer cases and deaths attributable to alcohol consumption in the U.S. state, 2013–2016.

In the end, it’s important to be informed, and to weigh the risks of drinking alcohol against the benefits.

Source: NIH NIAA. Alcohol’s effects on the body.

For more information on alcohol misuse and support services that can help you or someone in your household develop a healthier relationship with alcohol, see the resources below.

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Learn the basics

video screenshot from addiction and the brain video

LEARN THE BASICS

SEPTEMBER 2022

How addiction affects the brain

It seems as if drug misuse is in the news every day. Whether you’re a parent, a caregiver or someone who’s simply concerned about a loved one and their safety, it’s important to start communicating early and often about substance misuse.

The following 4-minute video takes a scientific view of the subject. It looks at the impact drugs have on the brain, including changes in brain chemistry that strengthen the grip of addiction. Take a moment to watch it with the kids in your life and discover together why avoiding drugs in the first place is the smart, healthy choice.

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Sources: Prevention Action Alliance. Addiction & the brain — For kids! Addiction Policy Forum

For more information on substance misuse prevention and treatment, check out the helpful resources below.

 

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Take action

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TAKE ACTION

AUGUST 2022

Stay flexible with everyday stretching

Stretching is an important part of good health, no matter what your age or activity level. As you get older, your joints become less flexible. And this can put a crimp in daily activities, making it harder to walk, raise your arms overhead or even turn your head while backing up the car. It can also affect your balance, which can cause life-altering falls.

As with all types of exercise, you need to engage in stretching regularly to reap lasting benefits. If you only stretch occasionally, the effects are short lived. One study found that the greatest increase in hamstring length occurred right after the stretch and began to diminish within 15 seconds, though there was a noticeable effect for up to 24 hours.

A daily regimen will deliver the greatest gains. But typically, you can expect lasting improvement in flexibility if you stretch at least two or three times a week.

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Try these simple stretches

Check out these videos of stretches you can add to your exercise or stretching routine. Some options will be easier for you, so you can increase or decrease the challenge. To increase it, try substituting a harder option. To make the stretch easier, add a pillow or rolled towel or use a stretch strap. The stretches include:

  • Floor hip flexor
  • Floor hamstring with strap
  • Full body stretch
  • Double knee torso rotation
  • Cat, cow
  • Child’s pose
  • Downward dog
  • Standing calf

Source: Harvard Health Publishing. Everyday stretching.

To learn more about how to maintain your physical well-being through daily stretching and exercise, see the resources below.