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Coping with Stress

April is Stress Awareness Month, brought to us by the American Counseling Association (ACA). To celebrate, try these creative ways to reduce stress.

1. Paint, craft, and be artistic. Being creative can produce Serotonin which can help to reduce stress.
2. Chew gum. Chewing gum may reduce cortisol levels and alleviate stress.
3. Get your hug on. Hugs may help to reduce blood pressure, and stress in adults.
4. Breathe deeply. The act of focusing on a simple process like breathing may help to reduce stress and anxiety.
5. Get your heart rate up – in a good way! Exercise can cause an endorphin release that can dramatically reduce stress.
6. Laughter help you reduce stress and increase your energy levels.
7. Get a massage. Massage can help you to reduce stress.
8. Play some tunes. Music can help you to relax and reduce stress.
9. Write, keep a journal. Journaling has meditative qualities.
10. Join your pet in some good animal-bonding time.

Visit National Wellness Institute to learn more ways to reduce stress or visit  Behavioral Health Systems and enter the Employer ID: crown for a full list of stress resources.

Take Charge. Live Well

You may eat out a lot – many Americans do. People are looking for fast, easy, and good tasting foods to fit a busy lifestyle. Here are tips to help you eat healthy when ordering out.

1. Review and compare nutrition information if it’s available. Menu terms that may indicate an item that is healthier include: baked, braised, broiled, grilled, poached, roasted and steamed.
2. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.
3. Hold the bread or chips until our meal is served. Hunger may drive you to fill up on these foods before your meal arrives.
4. Begin with soup or salad as a way to include more vegetables at mealtime. Follow up with a light main course.
5. Ask for sauces, dressings and toppings to be served “on the side”. Then you control how much you eat.
6. Split our order. Share an extra-large sandwich or main course with a friend or take home for another meal.
7. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.

March is National Nutrition Month. Visit eatright.org for more helpful tips on Healthy Eating on the Run from the Academy of Nutrition and Dietetics.

Take Charge. Live Well!

February is American Heart Month, a federally designated event first proclaimed by President Lyndon B. Johnson in February 1964 to encourage Americans to focus on their heart health and get their families, friends, and communities involved.

Cardiovascular disease, including heart disease and stroke, remains the leading cause of death globally, taking more than 17.9 million lives annually.

Know Heart Attack Symptoms: Chest Discomfort, Discomfort in other areas of the Upper Body (both arms, the back, jaw, or stomach), Shortness of Breath, and Other Signs (cold sweat, nausea, or lightheadedness).

Know Stroke Symptoms: Face Drooping, Arm Weakness, and Speech Difficult.

How to Improve Heart Health: Eat Healthy, Get Active, Watch Your Weight, Manage Stress, Avoid Tobacco, Limit Your Alcohol Intake, and Eat Less Sodium.

Visit heart.org to learn more about how to be heart healthy.

Take Charge. Live Well!

National Blood Donor Month has been observed in January since 1970 with the goal of increasing blood and platelet donations during winter, one of the most difficult times of year to collect enough blood products to meet patient needs. During the winter months, inclement weather often results in cancelled blood drives, and seasonal illnesses may cause some donors to become temporarily unable to donate.

Blood donors help patients of all ages: accident and burn victims, heart surgery and organ transplant patients, and those battling cancer. In fact, every two seconds, someone in the United States needs blood.

Donating blood is a life-saving act of service, and an impactful way to give back to the community. Blood is the most precious gift that anyone can give to another person. Unfortunately, less than 10% of the U.S. population eligible to donate actually do.

Celebrate National Blood Donor Month by considering donating if you are healthy and eligible. Your donation is desperately needed.

Visit www.redcrossblood.org to find a blood drive near you or to learn more.

Take Charge. Live Well!

Research shows that people who regularly feel and express gratitude tend to be more optimistic and satisfied in life, have stronger social connections, and sleep better. Gratitude helps us grow emotionally which helps us build resiliency to bounce back from difficult times.

Gratitude is a feeling of appreciation or thanks for the good things in life. It isn’t always possible to change the circumstances, but we can change where to focus your mind and heart.

Try these tips to help cultivate gratitude:

• Make a habit of writing down things you’re grateful for each day.
• Write to someone. Write a letter to someone who made a difference in your life. Send it when you are ready.
• Focus on the positive. Give yourself the time to enjoy positive emotions and experiences as they happen.
• Give to those in need. Offering time, energy, and/or financial help are great ways to increase gratitude in your life.
• Make a visit. Tell someone you are grateful for them in person.

Gratitude can go a long way. Make gratitude a daily practice each and every day to increase your happiness and well-being.

Take Charge. Live Well!

The immune system is what protects the body from infection and disease. Taking care of yourself will help your immune system take care of you.

Stay up to date on immunizations. Staying up to date on the recommended vaccines for your age, health condition, job, and travel habits is a safe and effective way to strengthen your natural defenses. Visit CDC’s Adult Vaccine Assessment Tool to see what vaccines are recommended for you.

Eat a balanced diet. The immune system requires nourishment to function properly. Be sure to include plenty of vegetables, fruit, nuts and seeds, whole grains, and healthy protein sources in your diet.

Be active every day. As the weather gets colder, people tend to stay indoors more and move a bit less than in the warmer months. Stay active throughout the fall and winter to maintain a healthy immune system.

Quit smoking and limit alcohol. Both smoking and too much alcohol can weaken the immune system, making the body less successful at fighting disease.

Don’t let stress go unmanaged. Unmanaged stress can also weaken the immune system. Deep breathing, exercise, listening to music, and unplugging from social media are some examples of constructive stress management techniques.

Catch plenty of zzz’s. The body produces and releases proteins that are involved in the immune system’s response to infection and inflammation when you sleep. The National Sleep Foundation recommends adults sleep seven to nine hours a night.

Take Charge. Live Well!

Get a Flu Vaccination
The Centers for Disease Control and Prevention (CDC) recommends that everyone 6 months and older get a seasonal flu vaccine every year. A yearly vaccine is the first and most important step in helping to protect against the flu and its potentially serious complications.

CDC also recommends everyday preventive actions to stop the spread of the flu viruses. Avoid touching your eyes, nose and mouth, cover your coughs and sneezes, wash your hand often, and avoid close contact with sick people.

The annual flu vaccination is covered at 100% as a preventive benefit under your medical plan when you use an in-network provider.

Focus on the Future – EAP
With the holiday season fast approaching, let’s review the Employee Assistance Program (EAP) offered through Behavioral Health Systems (BHS). The EAP program provides confidential services for a variety of life situations including emotional stress, family relationships, legal and financial issues, substance abuse, and support during the holiday season.

Crown employees and their eligible Dependents (spouse and dependent children) are each eligible for 5 EAP visits per calendar year with no out-of-pocket expenses billed to the participant.

Access the EAP by calling 800-245-1150 and connect with a BHS trained professional that will provide you with the direction and support you need.

Lean more about your EAP benefits and the resources available by visiting the BHS MemberAccess portal at www.behavioralhealthsystems.com. Use CROWN as the Employer ID.

Take Charge. Live Well!

Crown is pleased to announce that the HealthWise Screening Program is returning this fall. This program is voluntary, confidential, and available at no cost to all regular, full-time Crown employees.

The program includes a wellness screening and online health questionnaire. By participating in the program, you will gain an understanding of your current health status and learn your potential risk for heart disease, diabetes, and stroke. Knowing important heart health numbers and understanding how lifestyle choices impact health is vital to maintaining good health.

The wellness screening includes a blood pressure check and a blood draw for a lipid panel (total cholesterol, HDL cholesterol, LDL cholesterol, triglycerides) and Hemoglobin A1C.

The online health questionnaire is administered by Quest Diagnostics Health & Wellness and asks questions about your general health habits.

If you choose to participate in the program, you will be eligible to earn the HealthWise Credit (HWC) of $130 ($5 per pay period) in 2022 by completing both the wellness screening and online health questionnaire by 12/31/2021.

Visit the HealthWise website at healthwise.employee.crown for additional information on the HealthWise Screening Program.

Take Charge. Live Well!

Did you know that diabetes can cause eye disease? If left untreated, it can cause vision loss or even blindness.

To help you keep your vision healthy, here are five things the National Eye Institute (NEI) would like you to know:

1. People with diabetes may face several eye problems as a complication of this disease. They include cataract, glaucoma, and diabetic retinopathy, which is the leading cause of blindness in American adults age 20–74.
2. Anyone with diabetes is at risk of getting diabetic retinopathy, including people with type 1, type 2, and gestational diabetes. The longer someone has diabetes, the more likely the person will get this eye disease.
3. In its early stages, diabetic retinopathy has no symptoms. A person may not notice vision changes until the disease advances.
4. If you have diabetes, be sure to have a comprehensive dilated eye exam at least once a year. Diabetic eye disease can be detected early and treated before noticeable vision loss occurs.
5. Stay on TRACK. Take your medications as prescribed by your doctor; Reach and maintain a healthy weight; Add more physical activity to your daily routine; Control your ABC’s—A1C, blood pressure, and cholesterol levels; and Kick the smoking habit.

To learn more about eye health and diabetes, visit www.nei.nih.gov/diabetes.

Take Charge. Live Well!

Summertime is meant to be spent outdoors. Keep these tips in mind as you enjoy summer with family and friends.

Fireworks Safety

The U.S. Fire Administration recommends attending public fireworks displays and leaving the show to the professionals. If you decide to buy your own fireworks, be extra cautious, have a fire extinguisher nearby, and don’t hesitate to contact fire safety professionals for advice or help.

Water safety

Make sure if you are out on the water, whether you’re fishing, boating, or swimming, someone is aware of where you are and how long you plan on being out. Watch children carefully around water. Always wear proper safety equipment like a personal flotation device.

Sun Safety

Be sure to apply sunscreen with an SPF of 30 or higher to protect skin when outdoors. Reapply at least every 2 hours, more often if you are sweating or doing activities in the water.

Stay Hydrated

Water is your best drink of choice. Do not wait until you are thirsty, especially during the summer months. Avoid too much alcohol and caffeine. Eat fruits and vegetables which have a lot of water, such as watermelon, strawberries, peaches, and spinach.

Food Safety

Viruses and bacteria are the most common culprits of food poisoning. To prevent food-borne illnesses at picnics and cookouts, practice the four food safety steps: clean, separate, cook, and chill.

Take Charge. Live Well!