by Medi ca
SPRING 2022
Live Your Best Life
Lifestyle choices for a healthier — and happier — you PAGE 4
Relax and renew: Easy ways to ease your stress PAGE 8
Tap into the power of gratitude PAGE 12
Your health. Brought to life.
I NS I GHT S
Thoughtful Choices
I don’t know about you, but I seem to be constantly making choices that impact my health. I wish I could say I always choose the best option, but that wouldn’t be true. Here’s an example. Every day as I stand in the line at our cafeteria and look at the delicious food served at the grill and then at the fresh items in the salad bar, I have an internal discussion (OK, sometimes it’s an argument) over which way to go. Something similar happens when I walk around our building. I’ll look at the bright, shiny elevator and then at the door that opens up to the staircase and think: S hould I take the stairs or zip up five floors with the single push of a button? I know I’ll feel great after taking the stairs, but I don’t always do it. I think you get the picture. We encounter moments of internal discussion that affect our health and well-being all the time. They often seemminor in the moment. But they can add up and make a major impact. This edition takes a look at some of those everyday choices. Our cover story focuses on a few simple lifestyle changes that can make you healthier — and maybe even happier in the process. Our article on stress offers ideas on how you can add calm into your life. And our story on gratitude explores the mental and physical benefits that a gratitude practice can provide. I hope this issue will provide you with some insights can help you make healthier choices. I know it did for me.
President & CEO
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Contents 12. Living Well Put the power of gratitude to work for you. 16. Knife + Fork Feeling stressed? These foods and recipes can help. 20. Focus on Fitness See how yoga can help recharge your muscles — and your mood. 22. Final Word Four reasons to schedule your preventive screening today.
The Joy of Health A few small lifestyle changes can make you healthier — and happier.
Stress Less, Live More How to find calm in today’s stressful world. 8.
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F EATURE
The Joy of Health
A few simple — and often painless — lifestyle changes can make you healthier. They also just might make you happier in the process.
BY GENE RE B ECK
We’ve all heard it a lot — from our friends, from our doctors, frommagazines, websites, and on and on. Exercise more, eat better, live longer.
They’re not wrong, of course. But these sources sometimes make lifestyle changes seem grim: Do this and don’t do that, or bad things will happen! What they don’t always tell you is that improving and maintaining your health can be enjoyable. Let’s be clear: Making positive lifestyle decisions really can reduce health risks. Research from the University of Denver has found that 75% of chronic diseases — including obesity, diabetes, and high blood pressure — can be triggered by lifestyle choices. The good news is that changing unhealthy habits doesn’t have to be a lot of work. Most of us find it easiest to start small. There’s nothing wrong with that. Even relatively minor changes can make a major difference. With all of that in mind, here are some tips to help you make positive changes. You might notice they’re interconnected. The better you eat, the more energy you have for walks, getting together with friends, and pursuing hobbies. And the more you do, the better you sleep at night. Getting enough sleep also helps boost health and vitality — in a word, joy.
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Improving and maintaining your health can be enjoyable
Eat to live
We all know about the dangers of drinking too much alcohol, consuming too much sugar (which you’ll find in a shockingly high number of processed foods), and eating too many fatty foods. They might make you feel good, briefly. But they won’t make you healthy. The thing is, truly nutritious food can be more tasty and satisfying than, say, processed meals or fast food, both of which are typically loaded with sodium and unhealthy saturated fat. Taking a little time to cook your own meals can be a satisfying pursuit in itself, plus your body will thank you for the healthy sources of nutrition and energy. Turn to page 18 for some tastefully simple recipes.
Keepmoving
Everything health experts and our doctors say about exercise is true. And the more we move, the more we want to move. Just remember to get your doctor’s advice on the types and amount of activity that will work best for your body before you start any new exercise routines.
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Keep your brainmoving, too
Yes, it sounds like a cliché, but you’re never too old to learn something new. Doing so can be stimulating — and help you stay sharp. The National Institute on Aging cites a study which found that older adults who took up new hobbies such as quilting or photography had more memory improvement than those who only socialized. The organization also found that pursuits such as music, theater, and creative writing can help boost self-esteem, ease stress, and open up new opportunities for social interaction.
Stay social
Speaking of social interaction, a number of recent studies point out that connecting with other people has a direct effect on physical health. It also can boost insulin regulation, improve immune system functioning, and much more. In other words, staying in touch with friends and family is good for you — and for them.
Screen out screens
The internet can be a great way to connect with others. But again, new research is pointing out the dangers — spending too much time on the web or social media can make you sedentary and anxious. Plus, it can isolate you from other people, which can be harmful to body and soul.
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Give back
There are many organizations that need volunteer help. What causes are most important to you? Chances are good you can find a nonprofit that needs your time, passion, and life experience. To find a volunteer opportunity, visit VolunteerMatch.org — it has a range of virtual and in-person options.
Do what you really love
A 2015 study in the Journal of Developmental Psychology discovered that a sense of purpose and passion can make us healthier and wiser. And healthier in what really counts. So follow your joy — find new places to get outside, join a book club, take up a musical instrument. Even if your cello playing doesn’t compare to Yo-YoMa’s, don’t let that slow you down. As British writer G. K. Chesterton once noted, “Anything worth doing is worth doing badly.”
Gene Rebeck is a Duluth, Minn.-based freelance writer
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F EATURE
Stress Less, We all get stressed from time to time. Here are some ways to help bring calm into your life.
BY MARY LAHR SCH I ER
Feeling stressed these days? You’re not alone. The American Psychological Association reports that 75% of us suffer from some form of it on a weekly basis. While occasional stress is normal, problems emerge when it becomes chronic. They can include everything from headaches and insomnia to heart disease, digestive problems, depression, anxiety, and more.
But while you can’t get rid of everything that stresses you out, you can manage how you respond. And that can make a huge difference in your quality of life.
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How stress works
And it isn’t only potential car accidents that cause stress. It also thrives on worry about finances, your children and grandchildren, politics, or community issues. Even positive events like retirement or taking a vacation can cause stress.
Stress is rooted in the body’s fight-or-flight response, what’s called the sympathetic nervous system. Say a car swerves into your lane on the highway. Your body responds by releasing two hormones, adrenaline and cortisol, into your system. Adrenaline pumps up your heart rate and boosts your energy. Meanwhile, cortisol slows down body functions you don’t immediately need. When the danger passes, hormone levels return to normal, and you relax. At least that’s how it’s supposed to work. If you have constant stress, your hormone levels stay high, and your body can’t rest and repair itself.
Live More
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What can you do tomanage your stress levels? These five strategies can help.
Find a healthy distraction Hobbies such as quilting, painting, and gardening will let you set your worries aside for a few hours. If you can do themwith someone else, even better. Companionship is a proven stress-reliever. Resist unhealthy distractions It’s not unusual to crave sweets when you feel anxious, but a multiyear Greek study found that saturated fats and sugars boosted anxiety in adults over age 60. On a related note, moderation can be your friend when it comes to stress. Overeating, excess shopping, and spending too much time online will distract you — but not in a healthy way. 3 Stay healthy Basic health routines help your body reset from stressful events. A diet low on processed foods and heavy on vegetables, fruits, whole grains, nuts, and legumes is one way. Restful sleep is another. And regular exercise releases feel-good chemicals called endorphins in your brain, improving your mood — and also helping you sleep. For best results, do an enjoyable physical activity for 30minutes a day, five times a week. Can’t manage that much? Consider a brisk, 20-minute walk three times a week. Too chilly for an outdoor walk? Do indoor laps from room to room or on your stairs. Breathe Meditation, prayer, writing in a journal, and similar activities can defuse stress. Even simple breathing exercises can help calm your mind. Sit comfortably and breathe in through your nose for the count of four, hold it a few seconds, then exhale for the count of eight. Try this five times each morning and evening to increase feelings of calm. 5 2 4 Take action You can shift minor stressors with a little effort. Does the news make you tense? Try limiting howmuch you watch, read, or listen to every day. Same goes for social media. Yes, it can connect you to friends and loved ones, but numerous studies point out how it also triggers stress responses. More serious sources of stress require creative solutions. For example, if you love to hike, but your balance is unsteady, use a walking stick. If you’re a caretaker for a loved one, seek out help so you can get away for an afternoon to relax. Taking action gives you a feeling of control. 1
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These techniques can help. But there might be times when stress won’t ease up, no matter what healthy habits you embrace. If that happens, talk with your health care provider or a therapist. They can help get to root of your stress — and help you find ways to cope and thrive.
Elsewhere in this issue, Mary Lahr Schier wrote about foods that can help you cope with stress.
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GRA TE FUL 12 Practicing gratitude adds happiness to your life.
L I V I NG WE L L
Count Your Blessings
BY N I COL E AB ENDROTH
Practicing gratitude in a way that’s intentional and sincere can have surprising effects on your health and well-being. Here’s how you can work it into your daily routine.
Why choose gratitude?
Try this quick thought experiment. Do you feel better when:
A. You remember something good in your life — a close friend, a beloved family member, or a kind act someone did for you?
B. You dwell on an event that annoys, frustrates, or angers you?
Of course it’s choice A. The reason why: Purposefully focusing on what you’re grateful for puts you in the present moment. And that can help take your mind off what you lack or soothe worries over what might go wrong in the future.
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Gratitude’s effect on health
Researchers at the University of California-Davis have found that intentional gratitude can have profound effects on your mental and physical health. Why? On one hand, it reduces the stress that builds up when you feel emotions such as jealousy and resentment. And that can strengthen the immune system, lower blood pressure, and ease aches and pains. It can even help keep chronic symptoms at bay.
But that’s not all. A large-scale study in The Clinical Psychology Review found that people who actively practiced gratitude were less likely to have anxiety or depression and more likely to feel optimism and happiness. Those feelings tend to have a ripple effect, helping deepen connections with friends, family members, and romantic partners. Forgiveness, compassion, and resilience also proved to be stronger in kids and adults who described themselves as “grateful.”
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Four easy ways to practice gratitude
Making room for gratitude may be easier than you think. These ideas can get you started.
Keep a gratitude journal
Take 5minutes each day to reflect on the people and things you’re grateful for. Did your spouse cook dinner? Get a call from a friend? Noticing those occurrences can help you adjust your focus. Over time, that can help you see situations in a more positive light.
Be mindful
Let go of negative thinking so you can concentrate more on what’s going well. It starts with distancing yourself fromworry and spending more time in the here and now. Meditation, prayer, or even taking deep breaths can help keep you in a healthier, more thankful state of mind.
Say thank you — andmean it
Did a stranger hold the door open for you on your way into the store? Maybe you can return the favor or pay it forward. And let them know you appreciate it. Calling a person or writing a letter to express thanks can leave a lasting impression. The exchanges that happen while doing so may also provide even more reasons to be grateful.
Give back
Doing good feels good — and there are lots of ways to be generous. Make a donation to your favorite charity. Drop off canned goods at a local food pantry. Volunteer to help a neighbor or an organization. When you practice gratitude through helping others, you also help yourself.
Nicole Abendroth is an Appleton, Wis.-based writer.
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KN I F E + FORK
Comfort Foods
The right diet can improve how you deal with stress. These five foods can help you relax.
BY MARY LAHR SCH I ER
Over the last few years, researchers have begun to uncover direct links between diet and stress. Unfortunately, they haven’t found any foods that can make stress vanish overnight. But they have confirmed that the right diet can help your body fight off the harmful effects of stress. Those effects are largely due to cortisol, a hormone your body produces when it’s stressed. And that’s where your diet can help. Foods high in nutrients such as vitamin C and magnesium can help lower cortisol levels. And other foods can play a role in boosting your mood, helping free you from chronic stress.
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Five stress-busting foods to work into your diet
Greens Spinach, kale, Swiss chard, collards, and other dark, leafy vegetables are rich sources of magnesium, which is the mineral most likely to reduce stress. Not a fan of greens? Other magnesium-heavy foods include salmon, avocados, bananas, and broccoli.
Strawberries A cup of strawberry halves provides all the vitamin C you need each day. Other good sources include sweet yellow peppers, oranges, and Brussels sprouts.
Yogurt There’s a deep connection between our brain and our digestive tracts. That’s why stress can make you queasy — it upsets the natural connection. Foods like yogurt that are heavy in probiotics can help restore the balance.
Eggs High in B vitamins and protein, eggs provide amino acids that help boost your levels of serotonin, which is a brain chemical that regulates mood. Unless your doctor has advised otherwise, one egg a day is typically fine. Don’t care for eggs? Kidney beans, chicken, and nuts are all high in protein.
Chamomile tea This herbal brew has anti-inflammatory properties. And a 2012 University of Pennsylvania study found it can ease anxiety symptoms. It’s also caffeine-free, so you can enjoy a cup after dinner for a restful night.
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S TRE S S - BUS T I NG REC I P E # 1
Stress-free Broccoli Salad
This easy-to-make salad is packed with vitamin C and magnesium. Serves 6-8.
FOR THE DRESSING:
• 1/4-cup cup mayonnaise • 1/2-cup nonfat Greek yogurt • 2 tablespoons apple cider vinegar • 1 tablespoon sugar • Salt and pepper to taste
Whisk dressing ingredients together in a large bowl. Then add:
• 5 cups broccoli florets, cut in 1/2-inch pieces (about 2 large stalks of broccoli)* • 1/2-cup red onion, diced finely
• 1/3-cup sunflower seeds • 1/3-cup dried cranberries • 1/3-cup feta cheese, crumbled • 1/3-cup sundried tomatoes, cut in small pieces
Mix ingredients in the dressing and let it sit for a couple of hours before serving so the flavors can blend. Note: If you have trouble digesting raw broccoli, microwave the florets for 2minutes with 2 tablespoons of water before you add them to the dressing.
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S TRE S S - BUS T I NG REC I P E #2
Strawberry Frozen Yogurt
You don’t need an ice creammachine to make this tart and creamy treat, which has magnesium, vitamin C, and probiotics. If you don’t have an avocado, use a small banana instead. Serves 4.
• 3 cups frozen strawberries • 1 small, ripe avocado • Juice of 1 lemon • 1/2-cup plain Greek yogurt • 3 tablespoons honey
Put all ingredients in a food processor and blend it for 3 to 5minutes until the mixture is smooth. Stop the processor to stir down the ingredients as needed. You can serve it immediately or place it in a loaf pan, cover with plastic wrap, and freeze for later use. If it’s frozen solid, you’ll need to let it sit for 20minutes before scooping.
Mary Lahr Schier is the author of The Northern Gardener, FromApples to Zinnias (Minnesota Historical Society Press, 2017). She also hosts a gardening podcast, Grow it, Minnesota.
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FOCUS ON F I TNE S S
Yoga: Myth vs. Fact
It’s an age-old exercise that’s great for people of all ages. Here’s what you need to know.
BY N I COL E AB ENDROTH
Chances are you’ve heard of yoga. The exercise has soared in popularity over the past decade — and with good reason. Its combination of low-impact movements and deep breathing can tone muscles, boost flexibility and balance, and bust stress. But despite all those benefits, some people still have doubts and questions about it. With that in mind, let’s take a look at yoga’s most common misconceptions.
Myth: Only people of certain religions can practice yoga
Fact : Yoga is practiced by people of all faiths and religions, in the same way it’s enjoyed by participants of all genders, age groups, and fitness levels. Today more than 37million Americans — people from all walks of life, with all sorts of beliefs — do yoga on a regular basis. Myth: You need good flexibility and balance to do yoga Fact: You don’t have to be an acrobat to do yoga. But you’ll probably see your balance and flexibility improve once you start practicing it on a regular basis. A typical yoga routine is based around movements — known as poses — that target different muscle groups. Transitioning in and out of the poses builds muscle and boosts coordination, both of which help improve stability and increase range of motion. The more you flex, extend, rotate, and bend, the more progress you’ll make toward better posture, decreased joint pain, and reduced risk of falls or injury.
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Myth: Yoga might be relaxing, but it has no real health benefits Fact: In 2021, Complementary Therapies in Medicine , a peer-reviewed medical journal, published research that measured yoga’s effects on patients with coronary heart disease. The study found that it was just as beneficial as jogging, walking, or tennis. Study participants averaged a 23% decrease in cholesterol levels, and nearly 50% saw the progression of their heart disease stop. On top of that, numerous studies have found that yoga help combat depression and improve sleep.
Get started with yoga
Ready to try a pose or two? If you might enjoy the environment and energy of an in-person class, check with your local gym or senior center for a list of offerings. Prefer to work out at your own home? Consider live virtual classes, free online videos, or videos from your local library. But as with any new exercise routine, check with your doctor or other health care provider before you start. They may be able to share additional resources, and maybe even give advice on the best exercises for you.
Elsewhere in this issue, Nicole Abendroth wrote about gratitude and preventive screenings.
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F I NAL WORD
Preventive Screenings: Four Truths You Should Know
Here’s why you don’t want to skip your screening.
BY N I COL E AB ENDROTH
Annual checkups and screenings can feel like a hassle, but there’s a reason why health care providers encourage us to get them. Those routine visits can help you ward off major medical problems. So why does the Reuters News Service report that only 8% of adults age 35 and older get all their recommended screenings and shots? There are plenty of reasons, but misinformation is one key. So let’s set the record straight with these four truths.
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You should still get screened each year — even if your last screening was normal 1
Regular screenings help ensure no new health concerns have emerged. They also check for risk factors or indicators of diseases such as high blood pressure, diabetes, cancer, and the like.
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You should still get screened if you feel fine
Early detection can help you get early treatment and a better chance for recovery.
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Preventive care is generally affordable
Health insurers tend to cover 100% of preventive services if you see in-network providers. Those visits may include a physical exam, vaccinations, and cancer screenings, along with tests for blood pressure, cholesterol, diabetes, and more.
FREE health information:
MyHealthFinder is a free resource that gives personalized recommendations for screenings, vaccinations, and other preventive services. Plus you’ll find useful info on nutrition, physical activity, and much more.
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Your health care provider is your
best resource
They know your unique health history and can help you get the preventive care you need.
Visit: Health.gov/MyHealthFinder
Elsewhere in this issue, Nicole Abendroth wrote about gratitude and yoga.
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