Health Tips

The holidays should be a time of joy and excitement, and for many people, they are. Still, the anxiety of having too much to do, too little time and the tendency to overspend can easily overshadow holiday happiness.  With some practical tips, you can minimize the stress that accompanies the holidays

• Get organized. Make lists or use an appointment book to keep track of tasks to do and events to attend. Remember you are only oner person, and you can only do so much. Be realistic with how much you can handle during the holiday season.

• Know your spending limit. Shop with a list and a budgeted amount of what you’ll spend. Set a budget, and don’t spend more than you’ve planned.

• Be realistic. Try not to put pressure on yourself to create the perfect holiday for your family. Remind yourself of the cultural or spiritual meaning of the holidays. Try to value the time you spend with loved ones and friends.

• Keep a regular sleep, meal, and exercise schedule. Don’t forget about your own needs. Taking care of yourself will help you deal with stressful situations during the holidays.

• Get support if needed. The holidays can be a difficult time for those that have lost family or friends, or for those that may not be able to be with loved ones. If you are struggling to cope, contact your Employee Assistance Program (EAP) at 800-245-1150 for confidential support and guidance.

Take Charge. Live Well!

Why is a screening important?

A lipid panel is a primary tool for assessing your risk of cardiovascular diseases by identifying abnormal levels of lipids in your blood. Abnormal lipid levels in your blood can lead to buildup in your blood vessels and arteries which can cause damage and increase your risk of cardiovascular problems. A lipid panel includes measurements of the following components:

Total Cholesterol = HDL Cholesterol + LDL cholesterol + 1/5 of triglycerides.

LDL Cholesterol: This is known as the “bad” cholesterol. LDL cholesterol is needed because it carries cholesterol to your body’s cells, but having too much can contribute to plaque buildup in your arteries and cause problems.

HDL Cholesterol: This is known as the “good” cholesterol. It helps mover extra cholesterol from your bloodstream to your liver. Your liver then removes it from your body.

Triglycerides: Are a type of fat in your blood that the body uses for energy. High levels can put you at risk for the buildup of fats, cholesterol, and other substances on the artery walls.

The results of a lipid panel allow healthcare providers to take appropriate measures, when necessary, by suggesting dietary and lifestyle changes, medication, and closer monitoring. Understanding your lipid profile is important for a healthier and happier life.

Looking for additional information or have questions, contact HealthWise at healthwise@crown.com.

Self-care is a crucial aspect of maintaining your overall well-being and quality of life. Our busy lives make it difficult to set aside time for ourselves, but it is important to make self-care a regular part of our routine and invest in ourselves – it allows you to be your best self.

What is Self-Care? Self-care refers to the deliberate and intentional practices you engage in to promote your physical, mental, and emotional well-being. It involves prioritizing and caring for yourself. There is not a one-size-fits-all approach and self-care activities vary depending on the individual. Typically, the goal is reducing stress, enhancing relaxation, and improving overall quality of life.

Physical Health: Activities may include regular physical activity, proper nutrition, sufficient sleep, good hygiene, and attending medical checkups. These activities positively impact your physical health by boosting your immune system, increasing your energy levels, and reduce the risk of various health issues.

Mental Health: Activities may include taking time to relax, journaling, seeking therapy or counseling, and engaging in hobbies that bring you joy. These activities can help alleviate stress, anxiety, depression, and allows you to recharge your mind.

Social Health: Activities may include spending time with loved ones, reaching out and connecting with friends, and participating in social activities that bring you joy. These activities can help bring emotional balance, reduce stress, and provide a sense of belonging.

In our busy world, it is easy to get stuck on auto-pilot and focus on getting as much checked off on your “to-do” list. This can lead to burnout, mental fatigue, stress, and a host of other problems. Mindfulness is a type of meditation and is an effective tool to help slow yourself down and live in the moment without judgement. Mindfulness has shown to help decrease depression, increase emotion regulation, reduce stress and anxiety, increase cognitive improvements, strengthen relationships, and better physical health. Ultimately, mindfulness does not change the stressor, but it allows you to help create a more positive outcome. Try adopting some of the mindfulness techniques below and incorporate them in your daily life.

Breathing Methods – By concentrating on the flow of your breath you can slow your heart rate while reducing the feelings of stress, anxiety, or anger. Simply focus as you inhale through your nose and exhale through your mouth. Try to let thoughts leave the mind and remain focused on your breathing.

Guided Imagery/Sensations – Focus on your 5 senses, sight, smells, sounds, tastes, and touch. This allows you to be in the present moment and can help quiet or calm disruptive or negative thinking.

Thoughts and Feelings – This is focusing on emotions and thoughts but without judgement and allowing the feelings to fall away. This put you in control of where to focus your energy and attention, but not ignoring the emotion itself exist.

Movement – Mindful movement is the act of brining awareness to the body to relive stress, improve focus, and burn energy. Don’t mistake this for a workout, but a way to strengthen the mind-body connection – mindful walking, guided stretching, yoga, tai-chi, etc.

CLICK HERE FOR SPECIFIC MINDFULNESS EXERCISES TO PRACTICE

Back pain is one of the most common medical problems in the United States. Knowing your risk factors while being proactive by practicing self car tips can help protect your back and keep you feeling your best.

Risk Factors

Age: Back is more common with age, especially after you turn 45. Be Proactive!

Inactivity: Weak or inactive back and stomach (“core”) muscle can attribute to back pain over time.

Weight Gain: Excess body weight puts extra stress on your back and joints.

Job-Related: Jobs requiring heavy lifting, twisting, or pulling may put undue stress on the back and put on at a higher risk to experience an injury. Also, Desk jobs or jobs with prolonged sitting (driving) can also cause problems due to inactivity and poor posture.

Self Care Tips

Movement Breaks: Avoid staying in the same position for prolonged periods. Take breaks to stand, move around, or stretch. This will help to keep blood flow moving throughout the body. Ideally, you should move for three minutes every hours.

Muscle Activation: Muscular imbalances can cause certain muscles to be overactive and other muscles to be inactive which can lead to pain over time. Click here for a reference sheet of muscular activation exercises.

Stretch: Stretching is a simple technique to help promote blood flow to the muscles, relieve tension built up over time, and elongate muscles that are overactive. Click here for a reference sheet of stretches.

Posture: Maintaining proper body alignment is vital for your back health. Be mindful of your posture throughout your day when you are standing and sitting. Click here for a reference sheet on posture.

When it comes to one’s health, individuals typically are reactive instead of proactive which can lead to negative outcomes – undiagnosed medical conditions, increased medical costs, and untreated health risks. The single biggest action one can do is to take ownership of their health by participating in preventive health screenings. This participation will equip you and your medical providers with the knowledge to better understand your health and develop a plan for a better you.

Why participate in preventive screenings?
By participating in preventive care, individuals detect medical conditions early, lower their health risks, and develop a plan to help keep a potential issue under control.

What screenings should I participate in?
There are a wide range of screening guidelines based on gender, age, and health history. Consult with your doctor to develop a strategy tailored to your unique needs.

Did you know many preventive screenings are covered at 100%?
If you are enrolled in a medical insurance plan offered through Crown and are unsure if a preventive screening is covered in full, please reach out to your insurance provider:

Kickstart 2023 by having a discussion with your doctor on what preventive screenings could be beneficial for you!

Take Charge. Live Well!

 

 

June 2023 – Power of Physical Activity

Being active has significant health benefits for our bodies, mind, and spirit! Participating in recreational activity, active living, play, dance, sport, or exercise all add up to moving more. Don’t limit yourself to believing it has to be exercise or nothing.

Healthy Body

Physical activity can lead to a healthier heart and stronger bones, muscles, and lungs. It lowers your blood pressure and your risk for heart disease, stroke, type 2 diabetes, and 8 different types of cancers. Also, it helps with balance and coordination and reduces the risk of falls.

Healthy Mind

Daily activity has a profound effect on your mind. It has been shown to reduce anxiety and depression while increasing your self confidence. Also, according to the CDC, it reduces your risk of developing dementia (including Alzheimer’s disease).

Healthy Spirit

Daily physical activity can help improve your sleep quality leading to higher energy levels and productivity. Also, physical activity can be a great avenue to do in a group and help with connectivity by bringing people together.

Start Small: If regular physical activity is new to you, challenge yourself to see how many consecutive days you can fit in at least 15 minutes of activity. From there, slowly build your duration or intensity – Consistency is Key!

Take Charge. Live Well!

May 2023 – Mental Health Awareness

Mental health includes out emotional, psychological and social well-being. It determine how we handle stress, relate to others, and make choices. It effects how we think, feel, and act, and can shift from good, to not so good, to poor. Mental Health is important at every stage of life, from childhood and adolescence through adulthood. We need to continuously be aware of the state of our mental health and develop coping strategies when we are overloaded with stressors. Ignoring your mental health will not improve it.

Check-In with yourself

Pause and do a pulse check with how you are doing. Ask yourself?

How am I feeling today?

What is taking up most of my headspace?

How have I been sleeping?

What did I do today that made me feel good?

Recognition and self care is crucial

Take time to rest, exercise, and engage in activities you enjoy to maintain good mental health. This can help you unwind, reboot your brain, improve concentration, and make you more productive.

Seek help when needed

Seeking support from friends, family, or mental health professional is a sign of strength.

Did You Know? Crown’s Employee Assistance Program (EAP) provider, Behavioral Health Systems (BHS) is available to all Crown Employees. This resource allows employees and their eligible depends 5 annual visits each at no cost to the employee. BHS takes an individualized approach and their care coordinator connects you with doctors, counselors, an/or advisors to best fit your needs. They can help with behavioral, mental health, substance abuse, and life situations such as marriage, family, stress, financial, legal, and life balance. The BHS care coordinator is available Monday-Friday from 8:30a to 6:00p ET by calling 1-800-245-1150.

Take Charge. Live Well!

April 2023 – Rethink Your Drink

Sugary drinks are the leading source of added sugars in the American diet.  According to the CDC, frequently drinking sugary drinks is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney disease, tooth decay and cavities, and gout, a type of arthritis.

Added Sugar

Next time you grab a drink, look at the nutrition label.  You may be shocked at the amount of added sugar your drink contains.  It is recommended we get less than 10% of our daily calories through added sugar.  Each gam of sugar is equivalent to 4 calories.

Energy Drinks

Use caution when drinking energy drinks, especially multiple in 1 day.  Large amounts of caffeine may cause serious heart and blood vessel problems such as heart rhythm disturbances and increases in heart rate and blood pressure.  A 16 oz. energy drink may contain 54 to 62 grams of added sugar. 

Drink Substitutions

• The best choice is choosing water over sugary drinks

• Lacking Flavor? Try infusing water to introduce different flavors (lemon, lime, berries, cucumbers, mint, etc.)

• Need something besides water?  Reach for drinks containing important nutrients such as fat-free/low fat milk or 100% fruit juice (in moderation)

• Drinking coffee? Try to skip flavored syrups or whipped cream and use a low fat or fat free milk

Individuals looking for more information, please reach out to the HealthWise Department at healthwise@crown.com or 419-629-2220 ext. 12302

Take Charge. Live Well!