Tag: physical-well-being

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Post author By Walter Franks
Post date April 5, 2022

person holding a heart and brain connected by wire

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MAY 2022

Make a healthy heart-mind connection

Your mental health affects how you think, feel, act and make choices. It can also have a profound effect on your physical health. Recent studies have shown that trauma, depression, anxiety and stress can have an impact on the body, especially the heart. It’s a connection worth exploring.

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What’s the link between mental health conditions and heart disease?

A growing body of research shows that certain mental health conditions can be risk factors for heart disease. People who struggle with depression, anxiety, stress or post-traumatic stress disorder (PTSD) for extended periods may experience a faster heart rate, high blood pressure, reduced blood flow to the heart and heightened levels of cortisol. Over time, these effects can lead to calcium buildup in the arteries, metabolic disease and heart disease.

Evidence also shows the reverse — that mental health conditions, such as depression, anxiety and PTSD, can develop after a major heart event, such as heart failure, stroke or heart attack. These conditions can be brought on by a variety of factors, including pain, emotional distress and financial stress.

Medicines used to treat mental health conditions may be another risk factor for heart disease. For example, the use of some antipsychotic medications has been associated with obesity, insulin resistance, diabetes, heart attacks, atrial fibrillation, stroke and death. Talk with your doctor about the risks and benefits of antipsychotic medications.

What mental health conditions are related to heart disease?

Some of the mental health challenges most associated with heart disease are:

Mood disorders: Major depression or bipolar disorder that affects your psychological or emotional well-being nearly every day.
Anxiety disorders: Responding to a person, object or situation with fear, dread or terror. These include generalized anxiety, social anxiety, panic disorders and phobias.
PTSD: A condition that may follow a traumatic life experience, such as war, natural disaster or any other serious incident.
Chronic stress: Constant, uncomfortable emotional stress that persists over an extended period. It’s accompanied by biochemical, physiological and behavioral changes.

What groups have higher rates of heart disease from mental health conditions?

Veterans. Studies found that veterans are at a higher risk for heart disease, mainly due to PTSD resulting from combat.
Women. Studies exclusively focused on women found that PTSD and depression may have damaging effects on physical health, particularly with increased risk for coronary heart disease-related illness and death. (Although men experience traumatic events more often, women are far more likely to be the victims of rape, sexual assault and sexual abuse as children, all of which are more likely to result in PTSD.)
Couples with someone who has PTSD. Comparative studies found that couples in which one or both partners had PTSD experienced more severe conflict, greater anger and increased impacts on cardiovascular health than couples where neither partner had PTSD.
Racial and ethnic minorities. Lastly, studies focused on how racial or ethnic minority groups are more vulnerable to depression, stress and anxiety. Due to inequities that affect health, adverse childhood experiences and racism/discrimination, some in this group could also be at a higher risk for hypertension, cardiovascular reactivity, heart disease and poor heart health outcomes.

How can you heal your own mind-heart connection?

If you, or someone close to you, is at risk for heart disease due to mental health challenges and other factors, get the help you need sooner, rather than later. See a mental health professional for help with your condition and focus on improving your emotional and physical well-being. Get more exercise. (Choose an activity you love and stick with it!) Eat a healthy diet. Quit smoking. And reduce stress with a mindfulness practice, such as meditation or yoga.

Source: Centers for Disease Control and Prevention (CDC). Heart disease and mental health disorders.

For a referral to a specialist or mental health support, the following resources can help. They are confidential and available to you at no extra cost.

Tags physical-well-being, Preventive care, Stress

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Post author By Walter Franks
Post date February 4, 2022

TAKE ACTION

MARCH 2022

6 simple ways to stay hydrated

Are you drinking enough water? You might be getting less than you need. Your body is roughly 60% water, so even being slightly dehydrated can affect how you feel and function. By staying hydrated, you can improve your mood, energy level and immunity, as well as digestive and skin health. Drinking more water can even help you lose weight, thanks to the feeling of fullness it gives you. Ready to get started? Read on for some ideas that can help you stay hydrated — and start reaping the benefits.

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1. Don’t wait until you’re thirsty to drink.

By the time you feel thirsty, you’re already a bit dehydrated. On average, health experts recommend that you drink eight 8-ounce glasses of water each day. Try to sip water steadily throughout the day, and drink more than you usually do when the weather is hot, especially if you’re active. If you need a nudge, download one of the free, well-rated hydration tracker/reminder apps available from the App Store^® or Google Play™.

2. Add a splash of flavor.

If plain water tastes boring to you, add some flavor with fresh fruits, sliced cucumber, mint or a little fruit juice. You can also try clear soups, ice pops or sports drinks (especially if you’re exercising). All of these are great sources of fluids to keep you hydrated. Just make sure to limit caffeine and alcohol, which can cause you to become dehydrated.

3. Eat your water.

Certain fruits and vegetables contain plenty of water — and healthy nutrients. Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes.

4. Stay cool.

Excessive heat causes your body to lose fluids. On very hot days, stay indoors and turn on the air conditioner. If you don’t have air conditioning at home, go to a place that does, like a shopping center, movie theater or public library. And plan outdoor activities for the early morning or evening.

5. Dress for the weather.

When the temperature soars, wear light, loose-fitting clothing that lets your skin breathe. Dark colors absorb heat, so stick with lighter shades. And avoid sunburn, which can increase your skin temperature and make it harder to stay cool.

6. Sip when you’re sick.

If anyone in your family is ill, pay attention to how much they’re able to drink — especially young children and the elderly. Fevers, vomiting and diarrhea cause dehydration. So when you or a family member experiences these symptoms, drink plenty of fluid.

Source: Scripps Health. 6 simple ways to stay hydrated.

Ready to take some other simple steps to improve your health habits and reduce your risk of chronic disease? Your Costco benefits can help.

Tags Exercise & nutrition, physical-well-being

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Post author By Walter Franks
Post date February 1, 2022

nutrition facts on a package seen through a magnifying glass

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MARCH 2022

How to read a food label

Walk down any supermarket aisle, and you’ll see products with enticing labels. But the real story is on the back of the label. Checking labels may take more time when you’re shopping, but it’s worth it. You’ll feel better knowing you’re making a healthy choice for yourself and your family. And you can teach your kids to be smarter consumers by sorting out nutrition facts from empty claims.

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Serving information

Take a look at the serving size and the number of servings per container. The calories and other nutritional information are based on one serving.

Calories

Calories are a measure of how much energy you get from a serving of this food. If you ate the entire package of granola, you’d get 1,400 calories. The average number of calories your body uses is 2,000 per day. (The total varies by age, sex, weight, height and activity level.) Eating too many calories per day is associated with being overweight and obese.

Nutrients

Section three shows key nutrients that can impact your health. As a general guideline, nutrients to get less of include saturated fat, sodium and added sugars (sugars that are added during processing). Nutrients to get more of include dietary fiber, vitamin D, calcium, iron and potassium.

% Daily value

The %DV shows how much a nutrient in a serving of a food contributes to your total daily diet. It can help you determine if a serving of food is high or low in a nutrient. If it contributes less than 5% of your DV it’s low. If it’s more than 20% it’s high.¹

Looking for ways to improve your diet and overall health? See the resources below for more information, including Costco benefits that can help.

¹ U.S. Food & Drug Administration. How to understand and use the nutrition facts label.

Tags Exercise & nutrition, physical-well-being

Recipes

Healthy recipe

Post author By Walter Franks
Post date February 1, 2022

HEALTHY RECIPE

MARCH 2022

A tale of two pasta sauces

Homemade marinara sauce

What could be an easier, more kid-pleasing dinner than a bowl of pasta with marinara sauce? But before you reach for that convenient bottle of sauce, why not just make your own? Some of the most popular bottled sauces are surprisingly high in sodium, saturated fats, added sugars and calories. And you can make your own healthy, delicious version in around the time it takes to bring a pot of water to a boil and cook your pasta. Why not try this simple recipe tonight?

Prep: 10 mins | Cook: 20 mins | Total: 30 mins

Servings: 6

Calories: 56 cal

Ingredients:

1 28-ounce can of whole, peeled tomatoes

1 medium yellow onion, peeled

2-3 large cloves garlic, peeled

2 tablespoons extra-virgin olive oil

1 1/2 teaspoons dried oregano

A handful of fresh basil leaves, packed

Salt and pepper to taste

Directions:

Peel the onion and garlic, then crush the garlic and dice the onion.
Heat the olive oil in a heavy-bottomed saucepan over medium-high heat. Sauté onion and garlic for 4-5 minutes.
Open the can of tomatoes and pour into the pan. Stir in oregano, salt and pepper.
Reduce the heat to low and let simmer for about 25-30 minutes, or until liquid is reduced by 1/3 and oil gets separated from the sauce.
Remove from the heat and carefully pour sauce into a stand blender, together with the fresh basil. (Do this in batches. Blender should not be more than half full.) Blend until smooth, or until it has reached the desired consistency.
Taste and adjust the salt to suit your taste.
Serve with your favorite pasta.

Storing

Store in an air-tight container for up to 5 days in the refrigerator (or in the freezer for up to 6 months). Reheat in the microwave when you’re ready to serve.

Nutrition

Recipe Source: HealthyFitnessMeals.com

Tags physical-well-being, Recipes

Articles

Take action

Post author By Walter Franks
Post date December 30, 2021

TAKE ACTION

FEBRUARY 2022

Five steps to help lower your cancer risk

Cancer is a scary word and an all-too-common disease. But with your Costco benefits, you’ve got resources that can help you spot cancer in its early stages, cope with a diagnosis or avoid it altogether.

According to the American Cancer Society,¹ nearly half of all cancers are preventable. Want to learn how to lower your risk? Read on.

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How can you help avoid preventable cancers?

1. Stay at a healthy weight.

Being overweight can increase your risk for a wide range of cancers. Eating a healthy diet — rich in fruit, veggies and whole grains and light on red meat and processed meats — can help you stay lean. The resources available through your Costco benefits can connect you to health professionals who can help you get to a healthy weight.

2. Get moving.

Regular physical activity can help lower your risk for cancer and other diseases. It can also help you maintain a healthy weight, sleep better, and reduce stress, depression and anxiety.

Try 30 minutes of jogging or simply walking around your neighborhood. If you love it, you’re more likely to stick with it.

3. Don’t smoke, vape or chew tobacco.

If you don’t use tobacco and other products that contain nicotine, don’t start. If you do, even if you only smoke occasionally, it’s never too late to quit. Ready to get started? Check out: Quit tobacco for good.

4. Protect yourself from the sun and avoid tanning bed use.

When you’re outside, cover up and use a broad-spectrum sunscreen with a sun protection factor (SPF) of 30 or more on exposed skin. Also learn how to give yourself a skin exam, and report any suspicious spots to your dermatologist.

5. Get preventive care.

Start with a primary care provider (PCP) who can see you regularly, get to know your health history, provide preventive services and manage your care.

Costco employees and their family members enrolled in Costco medical plans can also take advantage of no-cost preventive services* from in-network providers, including:

Routine wellness exams $0
Colorectal cancer screening $0
Breast cancer screening (mammogram) $0
Prostate cancer screening (PSA test) $0
Covered vaccines $0
Routine eye exams $0
Dental exams/cleanings (2 per year) $0

*Employees covered by Aetna Select^SM and Aetna Select part-time: Please go to an in-network provider to get these no-cost preventive services.

¹American Cancer Society. More than 4 in 10 cancers and cancer deaths linked to modifiable risk factors.

Tags Cancer prevention, dental-cleanings, physical-well-being

Articles

Take action

Post author By Walter Franks
Post date December 30, 2021

TAKE ACTION

FEBRUARY 2022

Quit tobacco for good

Tobacco use is one of the leading causes of disease, disability and death in the United States.¹ It’s a major risk factor for lung cancer, mouth cancer, chronic obstructive pulmonary disease (COPD), heart disease, stroke and erectile dysfunction.

Even if you only smoke, chew or vape occasionally, you should quit. Light smoking can shorten your life. People who averaged one cigarette per day over their entire lives were 64% more likely to die earlier than people who’d never smoked, a study found.² And your health will start to improve immediately. You’ll also notice improvements in your financial well-being — cigarettes can cost an average of $10.45 a pack.³ Think what you could do with all that extra money! If you’ve tried to quit before but weren’t successful, it’s time to try again.

¹Centers for Disease Control and Prevention. Health effects of cigarette smoking; Smoking and Reproduction.

²WebMD. Can you get away with social smoking?

³2021 SalesTaxHandbook.

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Tips to quit tobacco

Get ready

List your reasons for quitting and post them so they’re visible. Set a quit date within the next two weeks. Clear your home, car and office of cigarettes, chew, lighters, ashtrays, pipes and vape pens. And don’t let people use tobacco in these places.

Line up support

Tell friends and family you’re going to quit. Consider counseling. Join “quitter” social media groups. Or find support groups in your community.

Relax and distract

Stay busy. Drink plenty of water. Change your routine. Do something to reduce stress: listen to music, exercise, dance. Plan something enjoyable to do every day.

Make it easy on yourself

Ask your health care provider or the Tobacco Cessation Program about quit aides you can use. This may include the nicotine patch, nicotine gum or nicotine nasal spray. Avoid drinking alcohol. Focus on why you’re quitting. And if you slip, remember there’s no reason to feel ashamed. Just try again. Your life is worth it!

Source: National Heart, Lung, and Blood Institute

Tags Cancer prevention, physical-well-being

Recipes

Healthy recipe

Post author By Walter Franks
Post date December 30, 2021

HEALTHY RECIPE

FEBRUARY 2022

Slow cooker chicken cacciatore

Eating a healthy diet can help you prevent cancer and certain diseases. Why not get started tonight with this simple and healthy slow cooker chicken cacciatore recipe? It’s low in carbs and calories, and easy on your wallet.

Prep: 30m

Cook: 5h 30m

Total: 6h

Ingredients:

SERVES 8

8 skinless, bone-in chicken thighs
5 cloves of garlic, minced
1 medium onion, chopped
2 cups canned crushed tomatoes
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 cups sliced, raw mushrooms
1 bay leaf
1 tbsp red pepper flakes
1 tbsp olive oil

Directions:

Season the chicken generously with salt. Heat the olive oil in a skillet over medium-high heat, then add chicken. Cook until lightly browned, about 4 minutes a side. Do not crowd; brown chicken in two batches if necessary.

Add the browned chicken to the slow cooker.

Turn skillet heat down to medium, add the onions. Sauté until soft, 5 to 8 minutes. Add garlic and cook 1 minute more. Season lightly with salt.

Add onion and garlic to slow cooker. Add tomatoes, bell peppers, mushrooms, bay leaf, and red pepper flakes. Mix well, so the chicken is completely coated in tomatoes.

Cover and cook on high 4 hours, or low 8 hours.

Nutrition information

Recipe source: Livestrong.com

Tags physical-well-being, Recipes

Articles

Take action

Post author By Walter Franks
Post date December 30, 2021

TAKE ACTION

FEBRUARY 2022

Exposing skin cancer

What’s the #1 cancer diagnosis among Costco employees and their family members? Skin cancer.¹ Roughly one in five Americans will develop skin cancer at some point in their lives,² and it can affect anyone, regardless of skin color. The good news is that skin cancer is treatable and, in most cases, preventable. Avoid sun exposure, stay away from tanning beds, wear sunscreen and learn to do a skin self-exam to spot signs of cancer early.

Doctors recommend doing a skin cancer self-exam about once a month. The best time is right after your shower or bath. If you see something new, changing or unusual, get checked by a dermatologist right away. It could be skin cancer.

¹Skin cancer diagnosis January 2021–June 2021 among employees and their family members covered by a Costco medical plan through Aetna^®.

²Skin Cancer Foundation. Skin Cancer Facts & Statistics.

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How to perform a skin self-exam

Examine your body in a full-length mirror.

Examine your body (front and back) in the mirror, then look at the right and left sides with your arms raised.

Look at your underarms, forearms and palms.

Bend elbows and look carefully at underarms, forearms and palms.

Look at your legs, between toes and the soles of your feet.

Look at the backs of your legs and feet, the spaces between your toes, and the soles of your feet.

Use a hand mirror to examine your neck and scalp.

Examine the back of your neck and scalp with a hand mirror. Part hair for a closer look.

Use a hand mirror to check your back and buttocks.

Finally, check your back and buttocks with a hand mirror.

Source: American Academy of Dermatology Association. Detect skin cancer: how to perform a skin cancer self-exam.

Tags Cancer prevention, physical-well-being

Articles

Enhanced benefit

Post author By James Donaghue
Post date November 3, 2021

ENHANCED BENEFIT

DECEMBER 2021

Get relief from pain

Are your shoulders sore by the end of each day? Do your knees hurt when you walk down stairs? Is hip pain keeping you from the activities you love? Omada for Joint & Muscle Health, an enhanced Costco benefit, is available starting January 1, 2022. This program can help relieve your joint and muscle pain in less than 10 minutes a day with virtual physical therapy from your phone — anytime, anywhere and at no cost to you.

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The support you need to feel better

When you join Omada for Joint & Muscle Health, you get:

A personalized plan from a licensed physical therapist for a new or existing pain/injury
Unlimited one-on-one chats and video visits
A free exercise kit and tools to help you achieve your goals

This program is available at no cost to Costco medical plan members age 13 and older.

I liked the convenience of doing exercises at home and video chat appointments with my physical therapist. In just a few days, I felt stronger. I highly recommend this program to everyone.

Heather, Omada member

More for your well-being journey

Those enrolled in a Costco medical plan (age 18 and older) also have access to other programs from Omada to help you lower your risk for or manage diabetes, lose weight and improve your overall health. To see if you’re eligible for the diabetes or prediabetes program, click here or call 888-409-8687.

Tags Benefits, physical-well-being

Articles

Enhanced benefit

Post author By James Donaghue
Post date November 3, 2021

ENHANCED BENEFIT

DECEMBER 2021

Need a second opinion?

Whether you’re facing surgery, cancer treatment, a difficult diagnosis or another challenging medical condition, 2nd.MD offers the expert guidance you need to make an informed decision about your care. And it’s available to you, starting January 1, 2022.

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Get prompt answers and advice with 2nd.MD

2nd.MD gives you access to medical specialists who can offer their professional advice and answer your questions about a diagnosis, upcoming surgery or health care decision. Or use them to get reliable information on:

A disease, cancer or chronic conditions
Medical procedures
Medications and treatment plans

When you’re concerned about a medical condition, you don’t want to wait weeks to get information and guidance about your options. With 2nd.MD, you’ll hear from a medical professional in about three to five days after they receive your medical records.

This service is offered at no cost to Costco employees and their dependents enrolled in a Costco medical plan. Consultations are confidential.

Get ready to activate your account

Starting January 1, you can activate your account and connect with 2nd.MD in three simple steps:

1. Activate your account and request a consult.

Visit the 2nd.MD website or call 833-579-2509 or download the app.

2. Speak with a care team nurse.

Explain your medical issues, and a nurse will handle the rest. This includes collecting medical records and connecting you with a leading specialist who’s an expert in your condition.

3. Consult with a leading specialist.

Have a virtual conversation with an expert physician, by phone or video, within three to five days of speaking with a care team nurse. On average, consultations last for 30 minutes, or as long as you need to have questions answered and feel confident with your diagnosis and treatment plan.

Within 24 hours of your consultation, you’ll receive a written summary explaining recommended next steps. The care team nurse can then support you as you move forward. This may include appointment scheduling at centers of excellence, pathology re-tests, peer-to-peer consultations with the physician who has been treating you, and more.

Tags Benefits, physical-well-being