TUESDAY TIPS - 2017 Edition

Start your NEW YEAR off right!

Part One: 

1. Start your day by stretching

Stretching wakes you up, improves flexibility, helps circulation, and gives you more energy.

2. Push your alarm back 1 minute every day

This will help you transition into getting up bright and early.

3. Put unhealthy food low in your fridge

Studies show less food and drink is consumed if it’s harder to get to.

4. De-Clutter your life / house

Find a “purge list” online and make a check list for de-cluttering each month. This will keep you feeling fresh all year!

5. Revisit old photographs

Looking at personal photos has been shown to boost moods more than eating chocolate, watching TV, or listening to music.

6. Simple Savings

Start envelopes for vacation, holidays, etc. Put a little money / spare change in the envelopes each month rather than coming up with it all at once. 

Start your NEW YEAR off right!
Part Two: 

7. The 1% Trick

Don’t go from 0 to 100. Take each day to implement a little something more towards your goal (Exercise, Diet, Etc.)

8. Write out your goals

And print a couple copies. It’s easy to forget about them if they’re only in your mind—this will help hold you accountable.

9. Yearly Homeowners maintenance

Plan the year with a monthly To-Do list for household upkeep. This is less overwhelming than doing it all at once.

10. Plan weekends ahead of time

Anticipating a fun event boosts overall happiness, so plan a weekend adventure early in the week.

11. Limit your spending to budgeted amounts

Budget for eating out, clothes, entertainment, etc. Buy AMEX gift cards each month w/ balances dedicated to that, and don’t spend beyond that gift card!

12. Make your bed everyday

Making your bed gives you a feeling of accomplishment and is correlated with better productivity / less stress & could lead to other good habits.

Brought to you by: Senior Benefit Services

www.sbsteam.net

800-627-2768

Holidays + Health

Holiday Health for Seniors
11 Tips for keeping healthy this holiday season. 

Repost - Brought to you by: Care.Com
https://www.care.com/c/stories/5708/holiday-health-for-seniors/

While the holidays are a time of gatherings with family and friends, they can also be a source of stress, as exercise schedules might be disrupted for shopping excursions and rich holiday meals make it difficult to adhere to a particular diet. Staying healthy can be a challenge during this time of year, especially for seniors. Get a senior's caregiver involved to help manage expectations at this time of year.

According to Amy Fuchs, a licensed clinical social worker and owner of The Elder Expert, LLC in Saddle River, New Jersey, one of the difficulties of the holiday season is not knowing an elderly relative's limits. "You can anticipate that they might need help, but they might not express to you that they've slowed down," Fuchs says.

Robyn Golden, a licensed clinical social worker and director of the health and aging department at Rush University in Chicago, agrees. "Offer older relatives options and ask them what they want to do, but don't assume their limitations," she advises.

To help seniors stay healthy during the holidays, reduce their stress and avoid the holiday blues, keep the following tips in mind:

1. Make Healthy Choices
   From rich meals to tempting and tasty homemade snacks, the holidays are a time for many to indulge in food -- or overindulge. Try to plan meals with other events in mind.
   For example, if a big dinner is planned for New Year's Eve, consider serving a lighter lunch of salad or soup. "You don't want to deny anyone of the food they like to eat at this time of year, but you don't want anyone to gorge themselves, either," Fuchs says.
2. Stay Hydrated
   Drinking water is one way you can stay healthy during the holidays. "Senior citizens, especially, need to drink plenty of fluids, as not drinking enough water could cause hospitalization," Fuchs says. To make it easier to stay hydrated, have water easily accessible at home and keep bottled water in a purse or bag when running errands.
3. Follow Dietary Restrictions
   Some seniors must follow special diets, such as one that is low in sodium. It can be difficult to adhere to a diet during busy, stressful times, especially if there aren't any healthy options available. "When people get stressed, they tend to overeat and don't stick to their diets," Golden says. To make it easier to follow dietary guidelines, keep healthy options like fresh-cut vegetables and fruit on hand.
4. Drink in Moderation
   "Drinking too much can impair functions, and for some senior citizens, drinking alcohol with certain medications can have adverse side effects," Golden says. Consider offering fun, alcohol-free drinks so everyone can celebrate the holidays.
5. Keep Exercising
   In many parts of the country, the holidays are synonymous with cold weather and snow. To stick to an exercise schedule, bundle up and invite your parents for a walk around the block if the sidewalks are dry. If it's snowing or icy outside, drive to an indoor shopping mall and walk a few laps while window-shopping.
   For more information, read our article on Exercise and Fitness for Seniors ?
6. Shake up Traditions
   Between cleaning the house and cooking for a crowd, hosting a big holiday meal can be a source of stress. If an older relative traditionally hosts a big holiday meal, consider passing the tradition on to the younger generation of family members. If the relative insists on hosting, Fuchs recommends younger family members volunteer to clean or prepare part of the meal.
7. Decrease Gifts
   For many senior citizens, especially those on a fixed income, the holidays can be a financial challenge due to purchasing gifts for many family members. To reduce stress from paying for gifts, consider having a family grab bag, where everyone contributes one gift.
8. Rest after Traveling
   For some senior citizens, the holidays are a time to travel long distances to visit family and friends. Whether they travel by car, rail or plane, keep in mind that an older relative might want to rest upon arrival. Golden suggested offering the options of watching television or taking a nap instead of planning a day of shopping and visiting.
9. Make Homes Accessible
   If older relatives are visiting your home for the holidays, ensure your home is safe and accessible. "Be mindful of hazards in your home. For instance, someone with a cane could trip over area rugs," Fuchs advises. Consider having your relative sleep on the first floor of your home. If that's not possible, let them stay in a room close to the bathroom. In addition, use nightlights in the hallway so they don't stumble in the dark.
10. Take Breaks
    Between parties and shopping, the holidays often involve busy days and late nights. If you are planning an all-day outing, carve some time for a nap or a way to relax for a bit, even if it is just to sip tea in a cafe. Little kids, seniors and everyone in between will appreciate it.
11. Stay Involved
    Recognize that senior citizens still want to feel they are part of the holidays. For many, that may include helping out with holiday preparations. "It's fine to reduce senior citizens' stress by offering to hold the holiday event at your home instead of theirs, but still keep them involved by having them cook a favorite dish or maybe help decorate the home," Golden says.

With a few preventative measures and a willingness to change some traditions, senior citizens can stay healthy and follow their diets, while also having fun with their family members this holiday season.

Megan Horst-Hatch is a Chicago-based mother, runner, baker, gardener, knitter and other words that end in "-er." Her work can be found here.

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Don't forget to "Fall Back"

Daylight Saving Time (United States) 2016 began at 2:00 AM on

Sunday, March 13

and ends at 2:00 AM on

Sunday, November 6

Tips for Surviving Daylight Savings Time

*REPOST* Brought to you by: ABC News

What's better than sleeping in on a Sunday? How about dodging the days-long consequences of rolling the clocks back this weekend.

Sure, you'll gain an hour when daylight saving time ends at 2 a.m. Sunday. But spending said hour in bed after sunrise will do you few favors in the long run, sleep experts say.

"It will hit you Sunday evening," said Dr. Yosef Krespi, director of the New York Head and Neck Institute's Center for Sleep Disorders. "But if your body clock is tuned to waking up with sunlight, you're going to benefit."

The body clock is a cluster of neurons deep inside the brain that generates the circadian rhythm, also known as the sleep-wake cycle. The cycle spans roughly 24 hours, but it's not precise.

"It needs a signal every day to reset it," said Dr. Alfred Lewy, director of Oregon Health and Science University's Sleep and Mood Disorders Laboratory in Portland.

The signal is sunlight, which shines in through the eyes and "corrects the cycle from approximately 24 hours to precisely 24 hours," said Lewy. But when the sleep-wake and light-dark cycles don't line up, people can feel out-of-sync, tired and grumpy.

With time, the body clock adjusts on its own. But here are a few ways to help it along.

Wake Up at a Normal Time Sunday Morning

Many people see the extra hour as an excuse to stay up later and sleep in longer. But sleeping through the Sunday morning sunlight can leave you feeling out of sorts for the start of the week, according to Krespi.

Instead, try to get up at the same time. Use the extra hour to go for a morning walk or make a hearty breakfast.

Eat Well and Exercise

Speaking of morning walks and breakfast, an active lifestyle and a healthy diet can work wonders for your sleep, according to Krespi. So grab your partner, your dog or your favorite playlist and get outside some fresh air and exercise. And dig into a breakfast packed with whole grains and protein to keep you energized through the 25-hour day.

Get a Good Night's Sleep Sunday Night

Still have extra time to kill Sunday? Use it to turn your bedroom into a full-fledged sleep zone.

"It has to be quiet, it has to be cool and it has to be dark," said Krespi. "Shut down your gadgets and turn away that alarm clock so you don't watch it tick."

Try to hit the sack at your usual bedtime, even though it will be dark one hour earlier.

Try a Low Dose of Melatonin

While light synchronizes the body clock in the morning, the hormone melatonin updates it at night. The exact function of the hormone, produced by the pea-size pineal gland in the middle of the brain, is unclear. But it can activate melatonin receptors on the neurons of the body clock, acting as a "chemical signal for darkness," Lewy said.

Taking a low dose of melatonin in the evening can help sync the sleep-wake and light-dark cycles. But be careful: Although melatonin is sold as a dietary supplement, it can cause drowsiness and interfere with other drugs. Talk to your doctor about the dosage and timing that's right for you.

Know That Your Body Will Adjust

It might take a few days to feel 100 percent normal, but fear not: Your body will adjust to the new light-dark cycle.

"Some people suffer more, some people less, it all depends," said Krespi, adding that falling back in November tends to be easier than springing forward in March. "On Monday morning, we'll appreciate that we're waking up for work or school with sunlight."

Read More @: http://abcnews.go.com/Health/tips-fall-back-daylight-saving-time/story?id=20752113#

Open Enrollment

It’s your choice: Take advantage of open enrollment

*REPOST* Brought to you by UHC:

https://www.uhc.com/newsletters/september-2016/take-advantage-of-open-enrollment?srcName=smf-ban

If your employer offers health benefits, you may start hearing soon that it’s time for open enrollment. This is the time of year when you can make choices about your coverage for the next year. Open enrollment is sometimes called annual enrollment or benefits enrollment.

Before you know it, it will be time to choose your coverage. So take a moment to review these tips and tools that may help you prepare.

Seven questions to ask

Your employer may offer one health plan or multiple options for health coverage. When deciding what’s right for you and your family, keep these questions in mind:

1. Is my doctor in the network?

If you have doctors or specialists you like, be sure they’re in the network of the plan you choose. Why? Your costs are usually lower when you use a network doctor.

Visit myuhc.com® to find out if your doctor is in the plan’s network. You can also find a doctor with theUnitedHealthcare Health4Me® mobile app.

2. Is my medicine covered?

Most plans have a list that shows which prescription medicines are covered. It’s called a formulary or Prescription Drug List (PDL).

To see which medicines are on your plan’s list, go to myuhc.com — and click on “Pharmacies & Prescriptions.”

3. Who else needs to be on my plan?

Some plans offer coverage for your spouse, partner or children. These are your dependents. If the plan offers dependent coverage, children under age 26 without their own health coverage can be on your plan.

4. What type of health coverage is right for me?

You may be offered a choice between a “traditional” copay health plan and a high-deductible health plan. With a traditional copay plan, your monthly premium will be higher — and you will pay a fixed copay amount, such as $25, for each doctor visit. With a high-deductible plan, your monthly premium may be lower. But you may have a higher share of out-of-pocket costs.

How do you decide what’s right for you? Think about what health care services you and each family member might need in the coming year. For example:

• Are there medications you take routinely?
• Are you planning to have surgery?
• Do you see a doctor regularly for a health condition?
• Are you planning to have a baby?

5. What other costs should I plan for?

In addition to the premium and deductible, you may also have copays or coinsurance. To learn more about the difference, see this infographic.

Then try this worksheet to help you plan for your potential costs.

6. Will I have access to an HSA, HRA or FSA?

Check with your employer to see if a health savings account (HSA), health reimbursement account (HRA) or flexible spending account (FSA) is available to you.

These are all ways to use tax-free money to help pay for medical expenses. But there are differences. Learn more in this infographic.

7. What other benefits does my employer offer?

Carefully read the information your employer sends you. Some health plans include incentives for healthy living. And your employer may offer dental, vision or disability benefits too.

What to do next

Start planning for your health care costs in the coming year:

• Fill out this helpful health costs worksheet.
• Watch for emails from your employer about open enrollment dates.
• Take time to consider your options — so you can choose a plan that’s right for you.

© 2016 United HealthCare Services, Inc.

Exercize @ Work

Work Out at Work

You are more likely to exercise if it’s a regular part of your day. You can make it happen if you put exercise at the top of your “to do” list, and look for easy ways to add physical activity to your regular schedule:

• Take the stairs instead of the elevator.

• Take a walk with co-workers during your lunch break. An exercise buddy can help you stick with your plan to be more active!

• Instead of sending an e-mail, walk down the hall and talk with a co-worker.

• Park away from your office and enjoy the walk.

• Join your company’s fitness center if there is one.

Fit exercise into your busy work day. Find 10-minute workout breaks throughout the day. There are a variety of strength, balance, and flexibility exercises you can do right at your desk.

Upper-body strength exercises: Try the chair dip and wall push-up.

Lower-body strength exercises: Do the knee curl and chair stand; then get up and do the toe stand, back leg raise and side leg raise.

For balance: Stand on one foot or walk heel to toe.

Flexibility exercises: Move around a little to warm up; then stretch your thigh, calf, and ankle. Also try the stretches for your neck,upper body, chest, and back. These are great after you’ve been sitting for a while hunched over your computer!

Be active 4 ways everyday: Endurance, Flexibility, Balance, Strength

*Repost* from Go4Life

Read more at: https://go4life.nia.nih.gov/tip-sheets/work-out-work

Go4Life is a registered trademark of the U.S. Department of Health and Human Services.

Heat Stress in Older Adults

It's June! Time for fun in the sun, but also time to be extra cautious about too much time in the heat... 

Heat Stress in Older Adults

Older adults (that is, people aged 65 years and older) are more prone to heat stress than younger people for several reasons:

• Older adults do not adjust as well as young people to sudden changes in temperature.
• They are more likely to have a chronic medical condition that changes normal body responses to heat.
• They are more likely to take prescription medicines that impair the body's ability to regulate its temperature or that inhibit perspiration.

Heat Stroke

Heat stroke is the most serious heat-related illness. It occurs when the body becomes unable to control its temperature: the body's temperature rises rapidly, the body loses its ability to sweat, and it is unable to cool down. Body temperatures rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not provided.

Signs and Symptoms of Heat Stroke

Warning signs vary but may include the following:

• An extremely high body temperature (above 103°F)
• Red, hot, and dry skin (no sweating)
• Rapid, strong pulse
• Throbbing headache
• Dizziness
• Nausea

Heat Exhaustion

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids.

Signs and Symptoms of Heat Exhaustion

Warning signs vary but may include the following:

• Heavy sweating
• Paleness
• Muscle Cramps
• Tiredness
• Weakness
• Dizziness
• Headache
• Nausea or vomiting
• Fainting
• Skin: may be cool and moist
• Pulse rate: fast and weak
• Breathing: fast and shallow

What You Can Do to Protect Yourself

You can follow these prevention tips to protect yourself from heat-related stress:

• Drink cool, nonalcoholic beverages. (If your doctor generally limits the amount of fluid you drink or has you on water pills, ask him how much you should drink when the weather is hot. Also, avoid extremely cold liquids because they can cause cramps.)
• Rest.
• Take a cool shower, bath, or sponge bath.
• If possible, seek an air-conditioned environment. (If you don't have air conditioning, consider visiting an air-conditioned shopping mall or public library to cool off.)
• Wear lightweight clothing.
• If possible, remain indoors in the heat of the day.
• Do not engage in strenuous activities.

What You Can Do to Help Protect Older Adult Relatives and Neighbors

If you have older adult relatives or neighbors, you can help them protect themselves from heat-related stress:

• Visit older adults at risk at least twice a day and watch them for signs of heat exhaustion or heat stroke.
• Encourage them to increase their fluid intake by drinking cool, nonalcoholic beverages regardless of their activity level.
  
  Warning: If their doctor generally limits the amount of fluid they drink or they are on water pills, they will need to ask their doctor how much they should drink while the weather is hot.
• Take them to air-conditioned locations if they have transportation problems.

What You Can Do for Someone With Heat Stress

If you see any signs of severe heat stress, you may be dealing with a life-threatening emergency. Have someone call for immediate medical assistance while you begin cooling the affected person. Do the following:

• Get the person to a shady area.
• Cool the person rapidly, using whatever methods you can. For example, immerse the person in a tub of cool water; place the person in a cool shower; spray the person with cool water from a garden hose; sponge the person with cool water; or if the humidity is low, wrap the person in a cool, wet sheet and fan him or her vigorously.
• Monitor body temperature and continue cooling efforts until the body temperature drops to 101°–102°F
• If emergency medical personnel are delayed, call the hospital emergency room for further instructions.
• Do not give the person alcohol to drink.
• Get medical assistance as soon as possible.

Source: Centers for Disease Control & Prevention

http://emergency.cdc.gov/disasters/extremeheat/older-adults-heat.asp