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JULY 2024

Know your options for pain management

Pain is a reality for many people. Whether chronic, such as back pain, or acute, such as after an injury, pain can disrupt nearly all aspects of your life. But if you’re struggling with misusing alcohol or drugs, getting relief can be complicated. People battling current or former substance misuse can be vulnerable to the addictive quality of prescription opioid painkillers such as oxycontin or oxycodone.  

Luckily, there are options available for pain management that have fewer risks and may work better than opioids. These include over-the-counter medication, physical therapy, acupuncture and many others covered wholly or in part by your Costco benefits.

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Addiction and pain control 

Dr. Peter Grinspoon, an internist at Massachusetts General Hospital, notes that patients are often nervous to tell their doctor about a past or current addiction because they’re afraid their pain won’t be treated. “There’s still a lot of stigma associated with substance use disorders, even among some medical providers,” he says. “But people who struggle with addiction deserve proper pain control.”1 

If you or a loved one has a history of addiction, the best course of action is to be upfront with your doctor. It’s your doctor’s responsibility to work with you to find ways to manage your pain safely. That includes exploring non-opioid medications and non-drug treatments.

Non-drug treatments for pain

Because of the side effects and risks of most medications, you may want to first try treatments that don’t rely on drugs. Some of these include:

Physical therapy

Often one of the best choices you can make when you have long-term pain or an injury, physical therapy (PT) relieves symptoms and improves flexibility through targeted exercises and stretching.

Omada Joint & Muscle Health provides virtual physical therapy with a dedicated physical therapist that you can do in the comfort of your own home.

Acupuncture

By inserting thin needles at key points on the body, acupuncture can interrupt pain signals and rebalance energy. Your Costco benefits cover up to 20 acupuncture visits per year, combined with homeopath and naturopath visits.

Electrical stimulation

Transcutaneous electrical nerve stimulation (TENS) sends a gentle current to painful areas to interrupt nerve signals to the brain. TENS is a covered benefit when medically necessary.

Massage

Therapeutic massage may relieve pain by relaxing painful muscles and joints, relieving stress and anxiety and releasing mood-boosting endorphins. Massage may be covered by your Costco medical plan when medically necessary as a short-term rehabilitation benefit.

Therapy

Behavioral therapy can teach people coping skills to deal with the stress that pain can cause. It can also help address the negative thoughts and emotions that can make pain worse. 

Resources for Living (RFL) offers six yearly free counseling sessions to help you and your loved ones get support to manage substance misuse, stress, anxiety, depression and more. You can also try RFL’s  self-guided emotional support program for substance misuse through Mind Companion Self-care.

Mindfulness

The practice of mindfulness can help people break down the experience of pain into identifiable sensations and help them reclaim a sense of pleasure and joy, despite the pain. You can find mindfulness exercises and other resources at RFL.com/Costco.

Non-opioid pain medications  

The treatments above are often used in combination with medications that have less potential for addiction and can help with pain. You can fill your prescriptions at any Costco Pharmacy through Costco Health Solutions.* Some of these medications may include:

  • Over-the-counter pain medications, including acetaminophen, such as Tylenol, and nonsteroidal anti-inflammatory drugs (NSAIDs), such as Advil, can often be used together for mild to moderate pain. 
  • Methadone, a long-acting narcotic, provides pain relief and helps calm the craving for other opioids.
  • Exparel, a non-addictive, one-time injection that relieves pain after dental surgery.
  • Cox-2 inhibitors, a prescription form of NSAID, block a specific enzyme to help reduce inflammation.
  • Prescription nerve pain medications can help calm nerve-related pain.
  • Topical ointments, such as lidocaine, can minimize pain signals at the nerve endings in the skin.
  • Interventional therapies, such as injections, can block nerve pain sensations from a specific area of the body.

If you do need to take opioids

In some cases, it may be hard to avoid opioids, for example, after a major surgery. If so, take these precautions:

Create a pain plan

Work with your doctor to know how you can reduce pain using a combination of treatments.

Find a partner

Identify a family member or friend who can hold on to your pills, manage your doses and check in on you while you take your opioid medication.

Get rid of leftover pills

Discard extra pills safely at drop off locations, including Costco pharmacies, so that you won’t be tempted to take them.

If you or a loved one has a history of substance misuse, don’t suffer in silence or worry that pain relief will upend your recovery. You can manage pain safely. Use the resources below to explore some of your options.

*Not available in Puerto Rico. 

1WebMD. Addiction: Know your options for pain management.

Sources:
Medline Plus. Non-drug pain management.
American Society of Anesthesiologists. Non-opioid treatment.
NIH Medline Plus Magazine. From opioids to mindfulness: a new approach to chronic pain.

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JULY 2024

The gut-brain connection

Do you ever get butterflies when you’re excited or nervous? Or feel hungry after watching a pizza commercial on TV? That’s your gut communicating with your brain. 

The relationship between these two parts of your body affects your mood, sleep and digestion. So, it’s important to get the right treatment if you have gut issues, such as bloating, constipation or acid reflux.  

If these conditions affect you, you’re not alone — digestive disorders are the second most common diagnosis among Costco employees. That’s why Costco employees now have access to a new, free digestive health program from Cylinder to help get the best possible care for gut issues.

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Substance misuse and the gut

95% of your body’s serotonin, the “happiness hormone”, is manufactured by gut bacteria. Misusing addictive substances, such as alcohol or narcotics, disrupts your gut health which lowers your serotonin levels. This can cause feelings of depression and anxiety. Restoring gut health is one way to help return serotonin to healthy levels, an important part of substance misuse recovery.

Gut health and diabetes

Gut health may also be tied to diabetes. For years, researchers have been studying the composition of the gut microbiome, a collection of microorganisms that include fungi, bacteria and viruses that live in the digestive tract. People with higher levels of certain bacterium are more likely to have insulin resistance, which can cause high blood sugar and diabetes. Improving your gut health can help balance your gut bacteria and may reduce symptoms and slow down the progression of the disease.

Your new digestive health benefit

If you’re one of the many people with gut issues, often suffering in silence, your new digestive health benefit from Cylinder can help. It’s available at no cost to employees and their family members age 18+ enrolled in a Costco medical plan.

This free virtual program offers 24/7 digestive health support, starting with a free at-home gut microbiome test to measure the good and bad bacteria in your gut. A registered dietitian and health coach will then work with you to get to the root problem of your digestive symptoms. This highly effective resource has helped 91% of users improve their GI health. For more information, visit Go.CylinderHealth.com/Costco and use access code: Costco or call 888-246-5019.

Better health starts with the gut. Get support from the resources below.

*Not available in Puerto Rico.

Sources:
National Geographic. Your gut health can affect the rest of your body. Here’s why.
Cedars Sinai. Gut bacteria may play a role in diabetes.

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JULY 2024

Video: Treatment options for substance use disorder

Substance use disorders are treatable, chronic diseases. Recovery is possible and there are many safe and effective treatment options. This 3-minute video from Resources for Living shares what inpatient and outpatient treatment can look like to help those who are struggling decide what path is right for them.

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Sources:
Resources for Living. Substance use disorder: treatment options
Centers for Disease Control and Prevention. Substance Use & Substance Use Disorders

Your Costco benefits offer help for employees and their family members who are battling addiction. To learn more, see the resources below.

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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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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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Get the facts

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GET THE FACTS

FEBRUARY 2024

5 myths about men’s health

There are a lot of misconceptions about men’s health. You may have heard some yourself. And while many aren’t harmful — no, wearing a hat won’t make you go bald — others can lead to more serious health issues.

Clearing up these myths is an important first step. Here are five you should pay attention to.

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number 1

Myth #1: Men don’t get breast cancer.

Although breast cancer is most often found in women, 2,800 men in the U.S. will be diagnosed with the disease each year. Most men don’t know they can get this type of cancer, so they may ignore early warning signs, such as a lump or swelling in the breast. Their condition may go untreated until the disease has progressed and they have more severe symptoms.

Risk factors for men include having a family history of breast cancer, an inherited gene, obesity and age. Getting tested regularly can help men control their risk and seek appropriate treatment if necessary.

number 2

Myth #2: Erectile dysfunction (ED) only affects older men.

This common condition is nothing to feel insecure about. Nearly 40% of men are affected with ED by age 40. While the decrease in testosterone that happens as you get older can play a part, there are a wide range of factors that can cause ED in men of all ages.

Findings show that 71% of men who have experienced issues related to sexual health, including ED, have also been diagnosed with cardiovascular disease or diabetes. In addition, trauma and post-traumatic stress disorder (PTSD) can put men at a higher risk of developing symptoms. Other causes include tobacco use, cannabis use, alcohol or other substance misuse, and certain prescription drugs.

Fortunately, you can make these lifestyle changes to reduce your risk of ED symptoms:

  • Exercise regularly.
  • Quit tobacco and nicotine products.
  • Drink alcohol and use cannabis in moderation.
  • Eat a balanced diet with plenty of fruits and vegetables, lean proteins and whole grains.
  • Maintain a healthy weight.

There are also a variety of treatment options available. Talk to your doctor about the best option for you.

number 3

Myth #3: There’s no benefit to seeing a doctor once a year.

It’s common for men to think they don’t need to see a doctor on a regular basis. But annual physical exams are important for men of all ages, not just when they need a colon or prostate cancer screening, or when there’s a health concern.

Testicular cancer disproportionally affects men in their 20s and 30s. Other threats include early heart disease, high blood pressure and diabetes. Regular checkups are an opportunity to identify health concerns early when they’re easier — and less expensive — to treat.

Establishing a relationship with a primary care provider (PCP) as a young adult can benefit you throughout your life. Your doctor will know your health history and what diseases you may be at risk for. Finding someone you can trust early on can help you as you age and your health needs change.

number 4

Myth #4: If you don’t have any symptoms, you don’t have prostate cancer.

Prostate cancer affects 1 in every 9 men as they age and often doesn’t cause any symptoms until it reaches a more advanced state. One of the ways to reduce your risk is with prostate-specific antigen (PSA) screening test, especially if you’re 55 or older.

If men do have symptoms, the most common are blood in the urine, the need to urinate often or the inability to urinate at all, and pain in the lower back, hips and upper thighs. While these symptoms may be caused by other health concerns, be sure to tell your doctor if you experience them.

You can take steps now to reduce your risk of getting prostate cancer by maintaining a healthy weight and staying active. Choose a low-fat diet with lots of fruits and vegetables. And aim for 30 minutes of exercise most days of the week.

number 5

Myth #5: Depression and anxiety are signs of weakness.

Nearly 1 in 10 men experience depression or anxiety. These are serious health conditions that have nothing to do with being weak or lacking willpower. Much like a physical illness, depression and anxiety can happen to anyone regardless of social class, income level or intelligence.

Symptoms of these mental health conditions often look different in men. They may include feeling restless, tense, irritated or isolated, working all the time or having very little energy, not seeing value in what you do, or experiencing headaches, insomnia and digestive issues. Men may avoid treatment because they worry the stigma of mental illness will cause them to lose the respect of family or friends.

But ignoring depression and anxiety, staying busy or thinking you can just handle it isn’t a solution. These efforts won’t make the condition go away and could lead to more serious challenges. Fortunately, there are proven treatments, including therapy and medication, that can help.

Know the truth

Knowing the truth about men’s health can help you take better care of yourself. Your Costco benefits are there to provide the right care, whenever needed.

Sources:
Centers for Disease Control and Prevention. Breast cancer in men.
American Cancer Society. Key statistics for breast cancer in men.
Advanced Urology. Myths and facts about erectile dysfunction.
Cleveland Clinic. Erectile dysfunction.
U.S. News and World Report. Primary doctors for men.
Prostate Cancer Foundation. Five myths and misconceptions about prostate cancer.
UNICEF. Busted: 7 myths about mental health.
Medical News Today. Men’s mental health: “man up” is not the answer.
Anxiety and Depression Association of America. Men’s mental health.

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Healthy recipe

Banana cookies

HEALTHY RECIPE

FEBRUARY 2024

Easy banana cookies

New to baking? This easy, five-ingredient breakfast or snack cookie comes together in minutes and cleans up quickly, too. It’s also a great way to use up overripe bananas. Bake a minute or two less for softer cookies, and up to 15 minutes total for more solid ones. Freeze any extras for grab-and-go snacks. Customize the cookies by swapping raisins for the cranberries, tossing in some mini chocolate chips or sprinkling them with some chopped nuts.

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Ingredients: 5
Prep Time: 5 min | Total Time: 15 min
Serves: 14
Banana cookies
Ingredients:

2 medium, very ripe bananas

1 cup uncooked rolled oats

1 ½ teaspoons ground cinnamon

1 pinch table salt (optional)

¼ cup dried cranberries

Directions:
Step 1

Preheat the oven to 375°F. Line a sheet pan with parchment paper.

Step 2

In a medium bowl, mash bananas. Add oats, cinnamon and salt, if using, and mix very well. Fold in cranberries.

Step 3

Scoop 1 tablespoon of dough onto prepared pan and repeat with remaining dough to make 14 cookies (leave an inch between each cookie).

Step 4

Bake until firm, about 10 to 12 minutes.

Nutrition

Serving size: 1 cookie | Calories: 46 | Total fat: .5 g | Saturated fat: 0 g | Sodium: 21 mg | Total carbohydrates: 10 g | Fiber: 1 g | Protein: 1 g

Source: WeightWatchers

With the WeightWatchers program and app, you can lose weight and eat healthier. Costco employees can join WeightWatchers for as low as $14 per month, and spouses/domestic partners and dependents can join for as low as $19.50 each per month. Participants must be age 18 or older to join. Sign up at WW.com/Costco or call 866-204-2885.

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Take the pledge

TAKE THE PLEDGE

JANUARY 2024

Let’s get this party started

It’s a new year, full of lots to celebrate. Will you reach your weight-loss goal? Pay off your credit card debt? Watch your children thrive at school? You can set yourself up for 12 months of success by taking the 2024 We’re in This Together pledge — and inviting your spouse or domestic partner to join you.

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Pledging gives you power

When you take the pledge, you commit to learning about the benefits available to support the well-being of you and your family. That means you’ll know where to go for help and how to use your benefits to make real changes in your life. You’ll find resources to help you reduce stress, improve relationships, reach your financial goals, stay healthy and much more.

It’s a new year, with new goals to strive for, so renewing your pledge is important. Explore your benefits and resources with fresh eyes – and check out what’s new for 2024.

Small victories add up

With help from your Costco benefits, there’s a lot you can do to make a difference in your life. Big goals are great, but small ones can also leave a lasting impact on your emotional, financial and physical well-being. For example, if you invest $100 per month in your 401(k) instead of spending it, you could end up with over $40,000 in 20 years. Or, if you swap soda for flavored or carbonated water, you’ll take in between 550 and 1,250* fewer calories per week — and reduce your risk for obesity and type 2 diabetes over your lifetime.

These small wins also improve your confidence. Any accomplishment releases dopamine, which boosts your mood, motivation and attention. And it signals you to keep at the activity again and again.

Big or small, whatever changes you decide to make in 2024, stick with them. Be sure to celebrate each success along the way.

Get the most out of your benefits and take the pledge! Make this the year to celebrate you.

*Based on drinking one 12-ounce can of soda per day.

Sources:
UCLA Health. Drinking soda linked to many adverse health conditions.
Investopedia. Investing $100 a month in stocks for 20 years.
University of Minnesota Extension. Celebrate the small stuff.