Be.Well by Medica | 2021 Fall Issue (Medicare)

Be.Well by Medica | 2021 Fall Issue (Medicare)

by Medi ca

FALL 2021

Healthy Habits How minor changes can lead to major results PAGE 6

Slow down, ease up: Taking the mystery out of meditation PAGE 14 Rest easy: Simple tips for soothing sleep PAGE 10

Your health. Brought to life.

I NS I GHT S

Balancing Act

It’s safe to say the last 20months haven’t been easy. We’ve all had our lives disrupted — from changes in everyday activities to interactions with friends and family. And many of us experienced tragedy brought on by COVID-19.

Those disruptions have reminded me of some fundamental truths. One is that we all need a support network. No matter if it’s a friend, family member, coworker, or health care provider, having someone who’ll listen or lend a helping hand makes a powerful difference. Another is about the need for balance. It might be balance between work and personal time. Between giving of yourself and taking time for yourself. Between physical activity and rest. Finding that balance is critical to our well-being. But it’s not always easy. In fact, it’s a lifelong challenge that changes as we move through life. When my kids were young, I had to learn to juggle the demands of my career with coaching their sports teams and simply spending time with them. Now that they’re grown, I’mworking on finding balance between my mind and body, something I try to do by staying active with tennis, golf, and racquetball. This issue explores that idea of balance. Our feature on habits is one example — it offers insights on how small changes can make a big impact on your health. Other articles look at ways to improve your sleep, how (and why) to start a meditation practice, and the social and physical benefits of group exercise. As always, I hope you enjoy what you read — and that it can help you find ways to add some positive balance to your life. 

President & CEO

2

Contents 4. Starting Point Break the social isolation cycle. 14. Living Well Getting started with meditation. 16. Knife + Fork How to enjoy holiday food and keep your blood sugar levels healthy. 18. Focus on Fitness Give your physical and mental health a boost with group fitness classes. 22. The Final Word How alcohol affects you — and how to get help.

6. Small Changes, Big Results How to put the power of habit to work for you.

Good Night’s Sleep Simple tips to help you get the shuteye you need. 10.

3

S TA RT I NG PO I NT

Break the Cycle Social isolation is real, and it hurts. Here are some ways to help ease that pain.

Feeling alone these days? You’re not imagining it. A 2020 study by the the National Academies of Sciences, Engineering, and Medicine found that nearly 25% of Americans over 65 feel socially isolated. And that was before the pandemic forced many of us into our protective bubbles. But isolation is more than just loneliness or passing sadness. A 2015 study found that lengthy periods of isolation have health effects that compare to smoking 15 cigarettes per day. These tips can you help you break out of the isolation pattern.

4

1 . R E CONN E C T If possible, make it a point to see friends again. Talk over coffee. Take walks together. Maybe start (or restart) a book club. Take a group fitness class. Can’t meet in person? Try to call, text, or video chat at least once a day. Even short exchanges can boost your spirits. 2 . VOLUNT E E R Giving of yourself offers a wealth of benefits in return. On one hand, you’re helping others, and you’re working for a cause. But at the same time, you’re widening your social circle and helping build or strengthen ties to your local community. What’s more, you don’t have to volunteer in person — plenty of organizations offer virtual options these days. 3 . E X P LOR E Been thinking about picking up a new hobby or one you used to enjoy? Doing so can give you a sense of purpose — and help you meet like-minded people. Check with your local library or senior center to see if they offer online classes or workshops. Or even just call up that friend you haven’t seen for a while and invite them out for a walk or a cup of coffee .

Finally, if you often feel isolated or lonely, talk to your health care provider or a therapist. They can help you find ways to improve your physical, mental, and emotional health. Many providers and therapists offer virtual visits, and the costs are often covered by your health insurance plan.

5

F E AT UR E

Habits can be some of our best friends — and worst enemies. Here are some ways to make them work for you. Small Changes, Big Results

BY G E N E R E B E CK

It’s hard to break old habits. And that’s not always a bad thing. In fact, building habits can be useful.

Unless, of course, the habits are bad ones.

By the time we reach our 60s and 70s, many of our habits run on auto-pilot. And they’re powerful. A Duke University study found that habits drive nearly half of our behavior. For example, you might take a multivitamin or medication every morning without consciously thinking about it. But nearly all of us have an unhealthy habit or two that we wish we’d never started. All that aside, it’s not impossible to break your bad habits and build healthy new ones. You just have to approach it in the right way.

6

Habits, happiness, and the power of starting small

resolutions. According to University of Scranton research, only 8% of people keep them for longer than a few weeks. One reason why: It’s common to make big goals and then get discouraged when we don’t meet them. Experts who’ve studied habit forming say it’s more effective to start with small changes that are easier to reach. Over time, they’re more likely to become good habits. With that in mind, here are some ways to make your habits a source of enrichment and well-being.

There’s plenty of research that shows how good habits aren’t only good for you — they can also bring more joy into your life. Amit Sood, a former professor of medicine at the Mayo Clinic, summed it up well in a 2016 blog post. “Half of your happiness depends on conscious choices you make every day — choices that, with time, become habits,” he wrote, adding that healthy habits “can decrease your stress and increase the energy available to you each day —making it easier to do the things that bring you joy.” Another point to consider: It pays to start small. Why? Think about New Year’s

7

Forming routines • Take baby steps. For instance, if you want to start moving more, kick it off with two 5-minute periods of walking over the course of a day. You’ll soon find yourself building up endurance, and maybe even wanting to walk longer and more often. • Start fresh in the morning. People who research habits have found that the best time to establish new ones is well before noon, before your brain gets filled with other information. • Make a checklist. Start a daily list of habits you want to build and then check off the boxes every time you do them. Before long, you’ll have a list of checkmarks, which is a powerful way to keep positive momentum going.

8

Staying sharp • Follow your curiosity. Ever seen a book cover, movie title, or album cover and wonder what it’s about, or what it sounds like? The internet makes it easier than ever to find out — and can help keep your mind supple in the process. • Use your library. Your local branch is a rich source of digital and physical books and media. And if you can’t find what you want, chances are the library can get it for you via an interlibrary loan. • Carve out time for yourself. Making a regular practice of doing something you love — painting or drawing, cooking, playing a musical instrument — is one of the best gifts you can give yourself. Living right — and joyfully • Get moving. A half-hour or more of exercise per day keeps both body and mind humming at their optimum. And consider an outdoor hobby such as gardening or birding to get outside and get some fresh air. • Get together. Set regular times to meet with a friend or groups of friends, either in person or virtually. And social interaction boosts mind, body, and soul. • Give back. Your local nonprofits almost always need help. And you probably know a friend or loved one who could use a helping hand or even a surprise email or phone call. You might just get back more than you give. • Give thanks. Numerous studies have shown that regularly counting your blessings has a powerful effect on mental health. Making a conscious choice to focus on what’s good in your life can help release negative emotions, even ones you’ve carried around for some time. And while it can take time to build a gratitude practice, the key — as with any positive habit — is to stick with it.

Gene Rebeck is a Duluth, Minn.-based freelance writer.

9

SLEEP 10

F E AT UR E

A Good Night’s Rest Tossing and turning through the night? These simple tips can help you get the sleep you need.

BY MA RY L AHR S CH I E R

Maybe it goes like this: You fall asleep watching TV, wake up, go to bed, and then lie there staring at the ceiling for hours. Or this: You fall asleep as soon as your head hits the pillow, but wake up at 3 a.m., alert but still tired. Whatever the case, you’re not alone. By some estimates, between 40%-70% of older adults suffer from poor sleep. And that can lead to a range of health problems, including high blood pressure, heart disease, and depression.

The good news? A few simple changes can help you get the rest you need.

How sleep works We all go through four stages of it during the night. The first is when you doze off, which normally takes around 5 minutes. At that point, your body starts to relax and brain activity winds down. The second stage is light sleep — your breathing slows, and your muscles continue to relax. After about 90 minutes, you go into the third, which is called deep sleep. During the fourth stage, called Rapid Eye Movement (REM) sleep, your brain activity picks up. Chronic disruptions to any of these can hurt your mental and physical health. The tips on the following pages can help if you’re having trouble with sleep. But also be sure to talk to your health care provider. They can help figure out the root cause and work with you to find answers.

11

F E AT UR E

Tips for Better Sleep No matter what the reasons, there are steps you can take to improve your sleep. Here are some points to consider.

Pay attention to what — and when — you drink Alcohol and caffeine both can disrupt sleep. It can take up to 10 hours for your body to clear caffeine from your bloodstream. So save your caffeinated drinks for the morning, and try chamomile tea at night instead.

Turn down the noise

Move and breathe

Could stress be keeping you awake? Consider cutting back on your news or social media consumption well before bedtime to help get your mind off events you can’t control.

Some gentle stretching or tai-chi movements can help you wind down. But take it easy — you don’t want to get your blood pumping right before bedtime. You could also try controlled breathing either before bed or right after you climb in.

12

Create a comfortable sleeping environment

Don’t depend on sleep aids long-term

Get up if you can’t sleep

Been tossing and turning more than a half hour? Get up and do something relaxing. Read, listen to calming music, practice deep breathing — anything that works to ease tension for you.

Keep your bedroom cool and dark, and reserve your bed for sleeping. TVs, computers, and mobile devices produce light that affects your body’s production of melatonin, the natural hormone that plays a role in sleep.

Sleeping pills can occasionally help. But long-term use often has serious side effects, even with over-the-counter medications. And because sleeping pills work as sedatives, they don’t lead to the same deep sleep you get naturally.

Elsewhere in this issue, Mary Lahr Schier wrote about blood sugar-friendly foods.

13

L I V I NG WE L L

In the Moment Mindfulness meditation offers a wealth of health benefits. Here’s how to get started.

BY K AT I E L A J I N E S S

If you’re like many of us, you probably spend a lot of time thinking about the past or worrying about the future. One way to stop that cycle: Mindfulness meditation. Meditation might sound a bit mysterious, but it actually means slowing down to pay attention to the present moment. While it’s been practiced for thousands of years around the world, it’s only started to catch on in the U.S. over the past few decades. A growing number of doctors and health care providers now recommend meditation as a way to help with everything from insomnia to depression, anxiety, chronic pain, and more. The best part: Anyone can do it.

14

How — and why — meditation works One benefit of meditation is how it helps slow down your thought patterns. And that can help you get a sense of perspective. You might realize, for example, that a worry you’ve been carrying around is nothing to be concerned about. Meditation also can help your body release tension. Given that, it’s no surprise many studies have pointed out its tangible health benefits. Case in point: A 2020 National Center for Health Statistics analysis of more than 61,000 survey participants found that people who practiced meditation had lower rates of high cholesterol, high blood pressure, diabetes, strokes, and heart disease than non- meditators. How to get started The basics of meditation are pretty simple. Find a quiet spot, settle in, and focus on your breathing. Let your thoughts come and go. It’s OK if you get impatient or caught up in your thoughts. Just start over again and refocus on your breathing. It’s as simple as that. But it’s not always easy. Ask anyone who’s tried to meditate, and they’ll tell you how your brain has a way of making

you think about the grocery list you need to finish, the TV show you watched last night, those bills you need to pay. But that’s normal. Like anything, it takes practice to get good at meditation. At first, try to meditate for one minute. Then try for two minutes and gradually increase how long you spend at it. You can also experiment with different approaches. Sit in a chair, stand, or lie down. You also don’t have to go it alone. A quick internet search can help you find meditation groups in your area. Another option is to try a guided meditation, which can be helpful when you’re starting out. Type “free guided meditation” into a web browser, and you’ll find plenty to choose from. You can also find free and paid meditation apps in the Apple App Store or Google Play. Or see if your local library has meditation CDs you can check out. Whatever approach you take, the key is to make meditation a regular habit. Over time, you’ll start to improve — and maybe start to see some of those health benefits along the way. Katie Lajiness is the associate editor of Be.Well by Medica.

15

KN I F E & FOR K

Balancing Act Enjoy the holidays with healthy blood sugar levels and delicious food? It’s possible. Here’s how.

BY MA RY L AHR S CH I E R

Between Halloween, Thanksgiving, and the December holiday season, we’re surrounded by cakes, cookies, pies, tarts, and more. Delicious? Without question. Good for you? Not if you have diabetes or prediabetes. The latter is an often-undiagnosed condition in which you have elevated blood sugar levels that put you at risk for type 2 diabetes, heart attacks, and strokes. Diabetes and prediabetes are both serious and require medical care. But they can be managed. One key to that: Follow a diet that will keep your blood sugar levels healthy. Not all carbs are created equal When you eat or drink foods with carbohydrates (sometimes known as carbs), your system converts them into blood glucose, which is a type of sugar. Your body needs blood glucose for energy and many other functions. But if you have too much glucose or if your body uses glucose too quickly, it can lead to high blood sugar levels. To keep those sugar levels even, meals and snacks should include a mix of protein, high-fiber carbohydrates, and fat.

16

For balanced blood sugar, your best carb choices are slow-to-digest, fiber- rich foods. Those include greens, non-starchy vegetables (green beans, broccoli, Brussels sprouts), berries, brown rice, whole-grain bread, and sweet potatoes. On the flip side, carbohydrates with more sugar and less fiber —white bread, potatoes, pasta. and baked goods, to name a few— can make your blood sugar spike. Healthy fats Adding fat slows the sugar rush down even more. But the type of fat matters. Stick to healthy ones like olive oil, avocadoes, nuts, salmon, and other types of oily fish. Choose olive oil and vinegar or lemon for your salad dressing. Sprinkle chopped nuts on yogurt and fruit. Add a smear of guacamole to your sandwich. Finally, diet can make a big impact, but you don’t want to go it alone. Your health care provider can help you get the full picture on your blood sugar levels. Mary Lahr Schier is the author of The Northern Gardener, From Apples to Zinnias (Minnesota Historical Society Press, 2017). She also hosts a gardening podcast, Grow it, Minnesota.

17

18

FOCU S ON F I TN E S S

All Together Now

Movement is medicine. Here’s how group exercise can give your physical and mental health a boost.

BY N I COL E A B E NDROTH

With the weather getting cooler and the days getting shorter, it may be more tempting than ever to drop your exercise routine. But physical activity is essential to your health and well-being. So much so that the American Heart Association recommends fitting in at least 150 minutes of physical activity per week — or about 20 minutes per day. Group exercise can be the perfect way to help you hit those numbers. And with options that include dance, aerobics, swimming, cycling, and the like, chances are good you can find the right fit for you.

The benefits of group exercise Group classes do more than just get your heart pumping. Here are three ways they can enrich your life.

19

1 . E X PAND YOUR SOC I A L C I RC L E Whether you consider yourself an introvert, extrovert, or somewhere in between, group exercise classes serve up a healthy dose of socialization. You build relationships with your peers, all while combatting risk of depression, anxiety, and isolation. In 2017, the American Osteopathic Association conducted a 12-week-long study of 69 participants who described themselves as “highly stressed, depressed, or anxious.” It found that group exercise lowered their stress by 26% and significantly boosted their mental, physical, and emotional quality of life.

2 . HE L P YOU FORM HE A LTHY HA B I T S It’s something we’re all guilty of: Promising to exercise with no follow- through. When you sign up for a group class, you make a commitment to show up for yourself — and for the other participants and instructor. Classes often fall on specific days of the week, which adds consistency to your schedule and makes it harder to skip workouts.

3 . ADD SOME VA R I E T Y TO YOUR L I F E Group exercise offers a welcome shake-up to the same old 15-minute jog on the treadmill or walk around the block. Many programmed exercise classes also focus on different core muscle groups or goals such as balance, strength, and flexibility. That sort of diversity can be hard to find when exercising on your own.

20

How to choose and start a class You’ve got your sweats on, now what? Reach out to your local gym, fitness center, or senior center for a list of specific class offerings and times. You’ll probably find that some classes are geared toward specific levels of difficulty. Be sure to find an option that falls in your comfort level. While many classes may allow you to register online, others may require in-person sign- up or a consultation with the instructor, especially if it’s your first time attending. Before you start a program, you may also ask your doctor or health provider if they recommend certain exercises for you — or if there are any you should avoid. Show up — virtually or in-person Not able to leave home? You don’t have to miss out. The internet offers a wealth of of live, online workouts. Your local fitness or senior center may also offer online classes. Nicole Abendroth is a Neenah, Wis.-based freelance writer.

21

F I NA L WORD

How Much is too Much? When it comes to alcohol, there’s a fine line between a good time and a serious health concern.

BY N I COL E A B E NDROTH

Unwinding with a drink from time to time isn’t an uncommon activity. Roughly half of all U.S. adults down at least one alcoholic drink each month. But while alcohol — at least in moderation — isn’t always harmful to your health, it has stronger risks for older adults. Despite those risks, drinking by people over 65 has been on a steady climb over the last few decades, making alcohol the most commonly abused substance by that age group. That’s why it’s more important than ever to understand intake recommendations, the risks of overdrinking, and when and how to ask for help. Moderate vs. high-risk drinking The U.S. Department of Health and Human Services defines “moderate drinking” as one drink per day for women

and up to two drinks per day for men. That assumes a single drink is a 12-ounce can of beer, a 5-ounce glass of wine, or a mixed drink with 1.5 ounces of liquor. While drinking more than that is dangerous, the risks really start to increase with “high- risk drinking.” Commonly called binge drinking, that’s five or more drinks for a man and four or more for a woman over a two-hour timespan. The effects of overdrinking Heavy drinking elevates the risk for diabetes, high blood pressure, depression, and heart and liver problems. It can cause balance problems or falls. And even one drink can lead to serious — or even deadly — interactions with medications.

22

HOLIDAY MOCKTAIL PUNCH

This easy-to-make nonalcoholic punch could make you the hit of a holiday party.

When to get help Here are some signs you or a loved one might need help: • Making excuses for drinking • Reaching for a drink to relax, deal with stress, or feel normal • Quickly gulping down drinks • Lying to others about drinking habits

INGREDIENTS

· Apple cider

· Ginger ale

· Sliced apples and oranges

• Drinking alone or in secrecy • Choosing alcohol over other responsibilities

· Fresh or frozen cranberries

· Pumpkin pie spice

Where to get help If you’re concerned or have questions, start by talking to your health care provider or someone else you trust. Another option is to call a free, confidential helpline such as the one offered by the Substance Abuse and Mental Health Services Administration. You can reach it at 1-800- 662-HELP (4357) . Elsewhere in this issue, Nicole Abendroth wrote about group exercise classes.

DIRECTIONS

Combine the cider and ginger ale. Add the fruit for a burst of color and flavor. Whisk in the pumpkin spice for some holiday flair. Let sit for a few hours to allow the ingredients to marinate.

23

PRSRT STD U.S. POSTAGE PAID

Mail Route CW104 PO Box 9310 Minneapolis, MN 55440-9310

TWIN CITIES, MN PERMIT NO. 94724

Visit us at

Medica.com/Members

Email us at Medica.com/Medica-Contact-Form

If you have questions, please contact customer service by calling the phone number on the back of your Medica member identification (ID) card.

© 2021 Medica | CHA1001062-1-00621A Y0088_ 1001062_C