Taking Control of Menopause Symptoms
The process of aging has its ups and downs. If you or someone you love is going through menopause, you may be familiar with some of its more annoying aspects.
Educating yourself about the symptoms of menopause can help you or your loved one feel empowered, even as your body changes.
What is menopause?
Menopause is the process of one’s menstrual period ending. The average age for menopause in the United States is age 51.
How can it affect you?
Menopause is a natural phase of life, but it can come along with physical and emotional symptoms like hot flashes, brain fog, lower energy, and disrupted sleep.
Taking control of your symptoms
If you’re struggling with menopause symptoms, talk with your doctor about how you can alleviate or lessen the symptoms.
Some recommendations include:
- Quit smoking
- Limit alcohol consumption
- Maintain a healthy weight
- Exercise
- Increase Vitamin D consumption
- Create a peer support group
- Meet with a counselor
Sources: NYULangOne.org/conditions/menopause/treatments/lifestyle-changes-for-menopause; MayoClinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
The Signs of a Heart Attack, Stroke and Cardiac Arrest
Heart attacks, strokes and cardiac arrest can be deadly, and they can happen at home, work, or anywhere else! Know the signs and symptoms, and you may be able to save a life.
Stroke Symptoms
- Numbness or weakness of face, arm, or leg, especially on one side of the body
- Confusion, trouble speaking or understanding speech
- Trouble seeing in one or both eyes
- Trouble walking, dizziness, loss of balance or coordination
- Severe headache with no known cause
TIP: Use the letters in F.A.S.T. to spot a stroke.
F = Face Drooping – Does one side of the face droop or is it numb? Ask the person to smile. Is the person's smile uneven?
A = Arm Weakness – Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
S = Speech Difficulty – Is speech slurred?
T = Time to call 911 – Stroke is an emergency. Every minute counts. Call 911 immediately. Note the time when any of the symptoms first appear.
Heart Attack Symptoms
- Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
- Discomfort in other areas of the body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
- Shortness of breath with or without chest discomfort.
- Other signs may include breaking out in a cold sweat, nausea or lightheadedness.
Cardiac Arrest Symptoms
- Sudden loss of responsiveness: No response to tapping on shoulders.
- No normal breathing: The victim does not take a normal breath when you tilt the head up and check for at least five seconds.
If these warning signs are present, call 911.
Sources: Stroke.org/en/about-stroke/stroke-symptoms; Heart.org/en/about-us/heart-attack-and-stroke-symptoms
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Food for Healthy Bones
Whether you’re just starting out your career or nearing retirement, you may have already started to notice how aging affects your body. We’ll probably all experience creaky joints and aching backs as we get older, but we can also take steps to keep our bones healthy and strong, like eating a balanced, nutrient-rich diet.
Calcium and vitamin D are two important parts of a healthy diet, and with so many options to choose from, it’s easy to highlight these nutrients in your diet.
Sources of Calcium
- Milk (whole, skim, soy, oat, and almond)
- Yogurt
- Cheese
- Vegetables such as carrots, broccoli, kale, and green beans
- Chickpeas and white beans
- Eggs
- Nuts
- Fruits such as oranges, apricots, dried figs, and bananas
Sources of Calcium
- Oily Fish such as salmon, sardines, and mackerel
- Egg Yolks
No matter how old you are, now is a great time to implement a healthy diet! For more information, talk with your doctor or visit DietaryGuidelines.gov.
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
9 Ways to Support Positive Parent-Child Relationships
Raising kids can be equal parts challenging and rewarding. These tips from Nemours Children's Health can help you feel more fulfilled as a parent while supporting your child’s emotional health.
Not a parent? These are also good tips for any relationship in your life.
Boost Self-Esteem: Your words and actions significantly affect your child's self-worth. Praise their accomplishments and encourage independence, while avoiding belittling comments.
Catch Kids Being Good: Focus on praising positive behavior rather than criticizing negative actions. Acknowledging good deeds builds confidence and encourages good behavior.
Set Limits and Be Consistent: Discipline helps kids learn self-control. Establish clear rules and consistently enforce consequences to teach responsibility.
Make Time for Your Kids: Spending quality time, even in small moments, strengthens your connection. This can be through meals, walks, or special activities, especially as they grow into teens.
Be a Good Role Model: Children often mirror their parents' behavior. Show traits like kindness, respect, and honesty, as they will learn from your example.
Make Communication a Priority: Explain your expectations and engage in problem-solving with your child. Reasoning fosters understanding and cooperation.
Be Flexible: Adapt your parenting style as your child grows. Changing your environment can help reduce frustration and teach better behavior.
Show Unconditional Love: Even when disciplining, ensure your child knows your love is unwavering, avoiding criticism that could damage their self-esteem.
Know Your Limitations: Acknowledge your strengths and areas for growth as a parent. Prioritize self-care to manage the demands of parenting.
Source: This content was adapted from 9 Steps to More Effective Parenting posted on KidsHealth.org.
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Setting Boundaries to Improve Your Relationships & Mental Well-Being
Setting healthy boundaries is essential for well-being and positive relationships. Boundaries help reduce stress, improve satisfaction, and prevent unhealthy dynamics in your relationships. Here’s how you can create and maintain them:
1. Identify Your Boundaries
Start by reflecting on relationships that cause stress or anxiety. Ask yourself: Am I trying to control someone else's emotions or behavior? Do I feel mistreated or taken advantage of? These questions will help identify areas where boundaries are needed.
Action Step: Write down situations or relationships where you feel overwhelmed and note why.
2. Understand Your Self-Worth
Healthy boundaries are rooted in self-respect. Your value is not dependent on others’ opinions or your performance. Acknowledge when your boundaries have been crossed and assess whether they align with your needs.
Action Step: Practice affirmations of self-worth daily, such as "I am enough as I am."
3. Practice Saying No
Saying "no" is vital for boundary-setting. It’s not about rejecting others, but about prioritizing your well-being. Practice assertive but kind responses, especially in difficult situations.
Action Step: Role-play scenarios where you say "no" to something that violates your boundaries. This builds confidence in handling real situations.
4. Regularly Review Your Boundaries:
Maintaining boundaries requires ongoing effort. Regularly check if your actions align with your boundaries and values. Adjust as needed.
Action Step: Set a weekly or monthly check-in to review your boundaries and ensure they support your well-being.
By setting and maintaining clear boundaries, you can protect your peace, boost your self-esteem, and strengthen your relationships.
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Breaking Free from Chronic Pain
For 3 of 10 Americans, chronic, persistent pain is a daily challenge.
Chronic pain can stem from injury or illness, but when it continues beyond three to six months, it can be difficult to pinpoint due to a process called central sensitization. Central sensitization is a process that occurs in the central nervous system where multiple pain pathways interact, making the pain experience complex and hard to localize and treat.
There is no single cure for chronic pain, but factors like stress, mental health issues, and inactivity can intensify pain, so a comprehensive approach can help.
If you are experiencing chronic pain, talk to your doctor about incorporating these strategies to find relief:
- Breathing exercises: Slow, deep breaths can reduce stress and pain perception.
- Physical activity: Work with a physical therapist to develop a movement plan, incorporating gentle exercises like yoga or tai chi.
- Sleep hygiene: Stick to a regular sleep schedule.
- Avoid harmful substances: Smoking and alcohol can worsen pain and hinder healing.
- Mindfulness: Focus on the present moment to reduce pain intensity through meditation.
Tip: Try this 12-minute guided meditation for chronic pain developed by Arthritis Society Canada.
Source: MayoClinichealthsystem.org/hometown-health/speaking-of-health/8-tips-for-managing-chronic-pain
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Take Care of Yourself While Caring for Others
Millions of Americans provide unpaid care for loved ones with serious health conditions. Caregivers assist with daily tasks like meals, bathing, and managing medical needs, while also balancing their own jobs and family responsibilities. The physical, emotional, and financial challenges often take a toll on caregivers' health, increasing the risk of heart disease, diabetes, depression, and more.
For caregivers of individuals with conditions like cancer or dementia, these stresses can be even greater, with heightened risks of anxiety, financial burdens, and physical health problems.
Caregivers are vital, but they need support. By practicing self-care and accessing available resources, caregivers can maintain their own health while continuing to care for others.
Caregivers are vital, but they need support. By practicing self-care and accessing available resources, caregivers can maintain their own health while continuing to care for others.
Self-Care Tips for Caregivers:
- Get organized: Create to-do lists and a daily routine. Find worksheets to help you coordinate care and track responsibilities at NIA.nih.gov/health/caregiving/caregiver-worksheets.
- Ask for help: Make a list of tasks others can assist with, like picking up groceries or running errands.
- Take breaks: Spend time with friends and take daily breaks for self-care.
- Maintain hobbies: Continue activities that bring you joy.
- Join a support group: Connect with other caregivers to share experiences and advice.
- Eat well and exercise: Prioritize healthy eating and regular physical activity.
- Visit your doctor: Share your caregiving role and any health concerns with your healthcare provider.
- Build caregiving skills: Attend caregiving classes offered by hospitals or local agencies. To find classes, ask your doctor or contact your local Area Agency on Aging at N4A.org.
Find more resources and support at NIA.nih.gov/health/caregiving or by contacting the National Institutes of Health (NIH) National Institute on Aging at 800-222-2225 or niaic@nia.nih.gov.
Source: This article was adapted from Coping with Caregiving posted in the National Institutes of Health (NIH) newsletter.
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Being Sun Savvy
Did you know that 90% of skin cancers are linked to sun exposure?* If you’re spending your summer having fun in the sun, don’t forget to protect yourself and your family from skin cancer with these tips.
- Avoid UV rays by seeking shade from midday sun and avoiding tanning beds.
- Apply sunscreen year-round outdoors, whatever the activity.
- Wear protective clothing such as hats, long sleeves and sunglasses with UV protection.
- Talk to your doctor if you notice a skin spot that is new, changing or unusual; bleeds and doesn't heal; or is sensitive to touch.
Selecting Sunscreen
Broad Spectrum | This means the sunscreen protects from ultraviolet A and ultraviolet B rays.
SPF 30 or higher | The higher the SPF, the better a sunscreen protects you from sunburn.
Water resistant | Sunscreen isn’t completely waterproof, but some is water resistant for up to 80 minutes. Make sure to re-apply every 2 hours after sweating or swimming.
Sources: MayoClinic.org/diseases-conditions/skin-cancer/multimedia/skin-cancer-infographic/ifg-20441507; Cancer.org; SkinCancer.org
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Feeling Achy? Take Steps to Improve Your Posture
Maintaining good posture is a simple yet effective way to keep your back and spine in good working order and reduce back and neck pain.
Try to make a habit of following these suggestions. If you’re suffering from chronic back or neck pain, reach out to your doctor.
Standing
- Hold your chest high.
- Relax your shoulders and keep them back.
- Pull in your abdomen and backside.
- Don’t lock your knees or tilt your head in any direction.
- Balance your weight on both feet.
- Keep your feet parallel.
Lying down
- Search for a mattress that is right for you.
- Use a pillow when you sleep.
- Don’t sleep on your stomach.
- Put a pillow between your legs if you sleep on your side.
- Put a pillow under your knees if you sleep on your back.
Walking
- Hold your head high.
- Look forward, not down and keep your chin parallel to the ground.
- Lightly contract your abdominal muscles.
- Slightly bend your elbows, and freely swing your arms.
- Move your shoulders naturally.
- Straighten and avoid arching your back.
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Kindness is Key
Did you know that kindness can change your brain? By simply being kind, you can help brighten somebody’s day and increase your own feelings of satisfaction and well-being!*
If you’ve had a rough day, or week, or year, you know that an act of kindness from a friend, colleague or stranger can help boost your mood. Whether you’re ready to start a neighborhood clean-up or can only manage a smile, check out the lists below for inspiration.
For even more ideas, download the Kindness at Work calendar from RandomActsofKindness.org.
Spreading kindness at work
- Offer to take a colleague’s task off their plate for the day.
- Give a compliment to someone you don’t usually talk to.
- Celebrate small wins by sending a group-wide thank-you message.
- Make a point to hold the door open for others throughout the day.
- Wish the first person you see an amazing day.
- Start the week with a few minutes of mindfulness or deep breathing.
Spreading kindness at home
- Organize a fun game night to spend quality time with family or friends.
- Create “Kindness Coupons” that can be redeemed for acts of kindness, like helping with chores, offering a hug, or spending quality time together.
- Practice active listening with a friend.
- Write a thank-you note to someone in your life for all they do.
- Dedicate a day to helping neighbors with tasks like yard work, grocery shopping, or home repairs.
- Check in on a friend or family member’s well-being.
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Self Care for Better Digestive Health
Did you know that you could improve your digestive health and mental health at the same time?
If you’ve been having digestive trouble (or even if you haven’t!) consider trying these tips. You might see your mental, physical, social and digestive health improve.
Treat yourself with care.
- Create a cozy sanctuary. Enhance your living space with elements that promote warmth and relaxation.
- Establish a relaxing evening routine like reading a book, practicing gentle yoga or enjoying a warm bath. A consistent evening routine can help signal to your body that it’s time to wind down, promoting restful sleep.
- Get outside, even for just a few minutes. Fresh air and sunlight can do wonders for your mental health.
Find an exercise you enjoy.
- Brisk walking, biking, swimming and mowing the lawn are great examples of moderate aerobic exercise.
- Try running, swimming laps, heavy yardwork and aerobic dancing for more vigorous aerobic exercise.
- Give strength training a shot by rock climbing or using weight machines or free weights, your own body weight, heavy bags, or resistance bands.
Hydration & Nutrition
Water is essential for good health, including digestive health! Water helps your body break down food and keeps your digestive system moving smoothly, and drinking water before, during, and after a meal helps your body take in and absorb the healthy nutrients.
You can (and should) hydrate by drinking water, but you can also supplement with hydrating produce like watermelon, strawberries, or cucumbers.
In addition to drinking enough water, consider increasing your intake of the following:
- Fiber. Fiber helps prevent constipation and lowers the risk of diabetes and heart problems. Don’t forget to drink plenty of water to help it work.
- Lean Meats. Choose lean meats like chicken, turkey, or fish, and cut back on red meats like beef and pork.
- Fruits, vegetables, grains, and beans. Your gut is full of helpful bacteria, and nutritious foods like these can help keep them healthy.
Sources: MayoClinicHealthSystem.org/locations/la-crosse/services-and-treatments/gastroenterology-and-hepatology/prevention-and-self-care; MayoClinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
Reflective Thinking
In our fast-paced world, it can be easy to let weeks, months and even years pass by without taking time to reflect. Whether you’re feeling overwhelmed or ready to take on a new challenge, practicing self-reflection can be a helpful way to improve your relationships with friends, family, colleagues and yourself.
Self-reflection can help you…
- Understand patterns in your behavior
- Identify triggers that might lead to conflict
- Develop healthier ways to respond
- Improve your teamwork, communication, and problem-solving skills
- Foster empathy, trust, and stronger connections
Give it a try!
Think of a recent conflict—big or small—you experienced. Dedicate some time to thinking through the following questions, and write out your answers.
- How did you respond?
- Why do you think you responded in that way?
- What were you feeling or thinking in that moment?
- How did those thoughts and feelings influence your actions?
- What other actions could you have taken instead?
- How might somebody else have reacted?
Learn More
Check out this list of books on self-reflection at BookAuthority.org.
This content is for informational purposes only. Contact your physician and/or insurance provider for information specific to you and your benefits.
