FOR YOUR HEALTH: Why do some people become overweight?

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Many factors, including consuming more calories than you need from food and beverages, lack of sleep, and low levels of physical activity, may play a part in gaining excess weight. Here are some factors that may influence weight and overall health.

The world around you. Your home, community, and workplace all may affect how you make daily lifestyle choices. Food and beverages high in fat, added sugar, and calories are easy to find and sometimes hard to avoid. And they often cost less than healthier choices like fruits and vegetables. On top of that, smartphones and other devices may make it easy for you to be less active in your daily routine.

Families. Overweight and obesity tend to run in families, suggesting that genes may play a role in weight gain. Families also share food preferences and habits that may affect how much, when, and what we eat and drink.

Medicines. Some medicines, such as steroids, and some drugs for depression , and other chronic health problems, may lead to weight gain. Ask your health care professional or pharmacist about whether weight gain is a possible side effect of medicines you are taking and if there are other medicines that can help your health without gaining weight.

Emotions. Sometimes people snack, eat, or drink more when they feel bored, sad, angry, happy, or stressed – even when they are not hungry.

Lack of sleep. In general, people who get too little sleep tend to weigh more than those who get enough sleep. There are several possible explanations. Sleep-deprived people may be too tired to exercise. They may take in more calories simply because they are awake longer and have more opportunities to eat. Lack of sleep may also disrupt the balance of hormones that control appetite.

Consuming Healthy Food and Beverages

Being aware of food portion size, the kinds of foods and beverages you consume, and how often you have them may be a step to help you make healthier food choices.

What kinds of foods and drinks should I consume?

Consume more nutrient-rich foods. Nutrients – like vitamins minerals and dietary fiber – nourish our bodies by giving them what they need to be healthy. Adults are encouraged to consume some of the following foods and beverages that are rich in nutrients: fruits and vegetables, whole grains, like oatmeal, whole-grain bread, and brown rice, seafood, lean meats, poultry, and eggs
beans, peas, unsalted nuts, and seeds, sliced vegetables or baby carrots with hummus, fat-free or low-fat milk and milk products.

If you’re sensitive to milk and milk products, try substituting, nondairy soy, almond, rice, or other drinks with added vitamin D and calcium, lactose-reduced fat-free or low-fat milk, dark leafy vegetables like collard greens or kale.

Fruit, colorful veggies, beans, fish, and low-fat dairy products are rich sources of nutrients that give our bodies what they need to be healthy.

Consume less of these foods and beverages.

Some foods and beverages have many calories but few of the essential nutrients your body needs. Added sugars and solid fats pack a lot of calories into food and beverages but provide a limited amount of healthy nutrients. Salt does not contain calories, but it tends to be in high-calorie foods. Adults should aim to limit foods and drinks such as sugar-sweetened drinks and foods, foods with solid fats like butter, margarine, lard, and shortening, white bread, rice, and pasta that are made from refined grains, foods with added salt (sodium), whole milk.

Easy snack ideas. Instead of sugary, fatty snacks, try fat-free or low-fat milk or yogurt, fresh or canned fruit, without added sugars

FOR YOUR HEALTH: Six Heart-Healthy Foods for Seniors

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The National Institute on Aging reports that individuals who are 65 or older are more likely than younger people to have cardiovascular-related issues like heart disease, high blood pressure, strokes, heart attacks, or heart failure.

The American Heart Association states that eating a heart-healthy diet is one of the best ways (along with exercise) to help reduce the risk of heart disease and promote heart health. However, although you may know the right foods to eat, it’s often hard to change long term eating habits.

Fortunately, there are many healthy and tasty foods that can be easily worked into your diet. We’ve singled out six healthy foods for older adults that can help reduce your risk of cardiovascular disease, as well as highlighted a few ways you can easily incorporate them into your daily diet for a healthier heart.

 

Eat More of These

1. Leafy green vegetables

Leafy green vegetables like chard, kale, spinach, romaine lettuce, and bok choy are packed with vitamins and minerals and are low in calories. Get more high-fiber greens in your diet by tossing a handful into your morning smoothie, adding a side salad to a sandwich at lunch, sautéeing for a side dish, or adding into homemade soups.

Recipe to try: Garden-Fresh Rainbow Chard

2. Fat-free or low-fat dairy products

The vitamin D and calcium found in dairy products help improve mood, strengthen bones, and preserve muscle strength. An easy way to add more dairy is to use Greek yogurt in place of mayonnaise or cream in dishes.

Recipe to try: Chicken Broccoli Rice Casserole

3. Fresh fruits (especially berries)

Many fresh fruits are filled with vitamins and fiber. Berries, in particular, are chock-full of heart-healthy antioxidants, calcium, potassium, magnesium and fiber. Blueberries, raspberries, strawberries and blackberries are all little bursts of superfood that are low in sugar and calories. Add a handful to salads, throw them in smoothies, or use them to create a heart-healthy dessert.

Recipe to try: Warm Berry Crisp

4. Whole grains

Three daily servings of whole grains like oats, brown rice, wild rice, quinoa, and popcorn can keep your heart healthy and your cholesterol managed. It’s easy to replace refined grain options (like bread) with whole grain options without sacrificing taste. Whole grain side dishes are a great way to jazz up your mealtime routine.

Recipe to try: Cherry-Quinoa Salad

5. Healthy fats

Omega-3s are a type of good fat that can help keep arteries from hardening, lower triglycerides, and help regulate heartbeat. They’re also really good for your skin. Fish like salmon, tuna, and sardines are full of omega-3s, making them an excellent protein option. Healthy fats can also be found in nuts like almonds and walnuts and fruits like avocados. Swapping canola oil for olive oil whenever possible is a great way to get more healthy fat in your diet.

Recipe to try: Green Bean Salad With Roasted Almonds and Feta

6. Nuts and seeds

We already mentioned that almonds and walnuts have value for their healthy fats. They’re also loaded with protein and fiber, making them the perfect snack, salad topping, or ingredient for just about anything. They’ll help keep you fuller longer, which means you’ll eat less while remaining satisfied. Branch out and choose options like cashews, Macadamia nuts, Brazil nuts, pistachios, hazelnuts, and even coconuts to tantalize your palate while getting a healthy-heart boost.

Recipe to try: Sweet and Spicy Heart-Healthy Walnuts

 

Other Heart-Healthy Tips

While eating the right types of food will help you age well, feel good and stay healthy, there are other easy ways to keep your heart in tip-top shape, including:

  • Stay physically active – shoot for approximately 150 minutes of moderate physical activity per week. Even a brisk walk around the neighborhood after dinner will improve cardiovascular health, reduce stress, and boost mood. Talk to your doctor before starting any new exercise routine.
  • Maintain a healthy weight
  • Limit foods such as saturated fats, high-fat foods, fried foods, refined sugars, and alcohol
  • If you smoke, quit smoking
  • Manage any medical conditions by regularly visiting your doctor and staying on top of prescribed medication

FOR YOUR HEALTH: Smart Lighting Solutions to Combat Eye Strain from Screen Time

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The ScreenBar Halo offers tech-driven eye comfort for computer users by supplying real-time auto-dimming light to soothe digital eye strain.

(NAPSI)—Research shows that remote workers spend over half of their day—13 hours on average—looking at screens. This much time spent looking at a computer can produce digital eye strain, also known as Computer Vision Syndrome (CVS).

How To Help Your Eyes

It’s estimated that digital eye strain affects 60 million people worldwide, and over 70 percent of computer users. Resulting symptoms include headaches, blurry vision, neck and eye pain, double vision, delay in shifting focus, and more.

Sound familiar? If you’re experiencing digital eye strain from spending countless hours in front of a screen, you will be glad to know, BenQ’s tech-driven smart lights can offer a solution.
Digital eye strain is often caused by differences in light – screen glare, light reflection, screen brightness and contrast are all contributing factors. Renowned for its pioneering lighting solutions – including the world’s first monitor light bar, the ScreenBar—the company boasts a full line of smart lights that help reduce digital eye strain. Designed based on extensive research by a team of optical professionals and backed by EU IEC/IR 62778 and IEC/EN 62471 dual certifications for blue light hazards, these smart lights bring tech-driven eye comfort to computer users everywhere.

Reimagine Laptop Lighting

For someone needing a portable solution to mitigate insufficient computer light, BenQ’s new LaptopBar (https://bit.ly/4arLWb2) is ideal. This compact light bar attaches to your laptop via a non-damaging magnetic patch, and through an innovative process involving 20 million beam simulations, creates a CIRCUM-Light™ 3D-surrounding illumination that brings together central brightness and ambient light to alleviate eye strain.

The light bar also offers:

• A personalized auto-dimming feature, which remembers your specific lighting preferences and intelligently adapts to changes in environmental light.
• A foldable arm offering height adjustability for your smart light, letting you choose between a limited or wide field of light.

Weighing less than an iPhone 15 Pro, the LaptopBar is easy to transport and intuitive to use. A built-in battery can maintain 100 minutes of operation at 100% brightness and 160 minutes at 50% brightness, so you can use it anywhere.

Tech-Driven Lighting Solutions

An innovator of eye-comforting light for your monitor, BenQ’s ScreenBar Halo (https://bit.ly/3Rxgn6R) securely clamps onto most monitor models to distribute light around your workspace. It features:

• BenQ’s first immersive back lighting mode, which lets you switch among three lighting modes to balance any contrasting light between your computer screen and its surroundings.
• An ASYM-Light™ asymmetrical optical design that prevents reflected glare on the screen and reduces digital eye strain; and a real-time auto-dimming feature with a built-in light sensor detects ambient lighting and supplements illumination of the desktop as needed.

The wireless controller lets you switch lighting modes from your desktop and customize the lighting for a range of environments.

Taking Control of Your Eye Care

You can take care of your eyes by supplying the light relief they need. Your screen time likely won’t be decreasing any time soon, but with smart lighting solutions like BenQ’s LaptopBar and ScreenBar Halo, you can decrease eye strain and promote eye comfort no matter how much time you spend in front of a screen.

Learn More

For additional information and resources on improving eye health, visit: https://www.benq.com/en-us/lighting.html.

FOR YOUR HEALTH: The Transformative Value of Health Coaching

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A little help from a good coach can make a big difference in your health and happiness.

(NAPS)—If you’ve ever tried to make a healthy lifestyle change, you may have found that your initial excitement fades quickly, and you return to your old habits. Well, you’re not alone. 

In fact, going into this new year, more and more health plans are including a helpful program benefit that helps members transform their own health and stick to new behaviors—health coaching.

Health coaching is a dynamic and impactful approach to health care. It has the potential to change lives in numerous positive ways. The collaborative partnership between a trained health coach and a health plan member is rooted in several key principles and strategies including personalized guidance, behavior change, and empowerment. Some of the key aspects of coaching include enhancing well-being, learning, social support, instruction, and the development of improved habits. 

“The reason I love coaching so much—and why I say it’s transformative—is because it is so rare for someone to come into a space where the focus is completely on them, where a coach wants to know about their hopes, empathizes with their struggles, and knows how to help them find their way,” said Emily Adams, a national board-certified health and wellness coach, who manages coach performance at American Specialty Health (ASH).

While promoting health through lifestyle changes is nothing new, it was only in the past 30 years that health coaching has become a widely accepted activity, one that’s designed to help people convert their wellness goals into effective actions.

Today, with refined coaching processes and behavior-change techniques, an entire industry has evolved to empower a lot more individuals to live healthier. And in this post-pandemic era, virtual health coaching and well-being programs are burgeoning in modern health care. 

Physical health is not the only thing that health coaches address. They recognize the connection between fitness, mental health, and emotional well-being.

“Some people start working with a coach thinking they want help with their diet but realize that the reason they are eating poorly is because they don’t have tools to cope with stress,” Adams said. “Many are surprised when they start to recognize their own strengths, improve their confidence, and start to take ownership of their thoughts—recognizing how they are working for and against their goals.”

Adams works with well-being coaches in the Silver&Fit® Healthy Aging & Exercise program to ensure quality member support through coach training and oversight. Silver&Fit members can be paired with certified health coaches to work on their fitness, nutrition, and lifestyle goals during scheduled phone or video sessions. 

“We’ve had members come into the program completely defeated and unsure if they will ever be able to improve their health,” Adams said. “We’ve also had members who are very close to reaching their health goals and just need a little extra support to get there.”

Health coaching holds immense potential for health plan members. According to Adams, the benefits a member might gain from working with a health coach could include: 

• Clarity about their hopes, values, and goals 

• Confidence in themselves, their strengths, and their abilities and how to advocate for themselves and their health 

• Tools for self-accountability, positive habit forming, and proactively managing stress 

• Knowing how to break big changes into small, manageable steps 

• Awareness of thought barriers and how to overcome them 

• Learning how to find what they need and use their resources

“As coaches, we get to walk alongside people as they grow, learn, discover, and utilize their strengths to be the healthiest versions of themselves,” said Adams. 

It’s important that your health plan supports your long-term health and well-being. If you want to make healthy lifestyle changes in the coming year, check with your health plan on coaching program benefits. And if you find you have this benefit, make the most of it. The transformative power of working with a coach can have a lasting impact and help you take control of your health and maintain your well-being.

FOR YOUR HEALTH: What to know about RSV

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(NAPSI)—You may remember the old saying, “An ounce of prevention is worth a pound of cure.” That’s never been more true than it is right now about good health and older adults, especially when it comes to protecting yourself during what is commonly known as respiratory disease season (fall through early spring).
Last year saw the devastating effects of an increase in COVID, flu, respiratory syncytial virus (RSV) and pneumonia on the wellbeing of older Americans. Fortunately, most people had access to vaccines for all but RSV last year. And in good news for this year, for the first time ever, there is a vaccine approved by FDA for preventing RSV in older adults.

The Problem

RSV is a serious respiratory virus whose full toll on seniors is just now being recognized. Each year, RSV results in up to 160,000 hospitalizations among people aged 65 and over and leads to as many as 10,000 deaths in older people in the U.S., according to the Centers for Disease Control and Prevention (CDC).
It can also prove serious for anyone with chronic conditions such as asthma, COPD, heart or other lung problems, certain autoimmune conditions and those receiving chemotherapy or radiation treatments. It is easily spread from contact with a contaminated surface as well as through the air (when someone infected sneezes or coughs), so anyone at any age can get it.

A Solution

RSV vaccines are now approved and available throughout the U.S. and the cost is covered fully for Medicare beneficiaries. These vaccines can truly protect your health across your lifespan as they are now available for adults aged 60 years or older, as well as for infants through maternal immunization.

What Else You Should Know

It is always a good idea to review your health plan. When contacting Medicare, make certain that you are contacting the actual government agency itself. Only government agencies can use the .gov ending and the best number to use to reach trained Medicare experts is 1-800-633-4227. It’s easy to remember – it’s 1-800-Medicare.
The National Association of Nutrition and Aging Services Programs (NANASP) created a resource outlining the five things to know about RSV to help get the word out about this important opportunity to protect the health of older adults. English and Spanish versions can be found at https://www.nanasp.org/vaccines.
It’s a good idea to talk to your pharmacist or healthcare provider about whether you should get the RSV vaccine, and any other recommended vaccines.

FOR YOUR HEALTH: What You Need to Know About Cataracts

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Keep an eye on your sight. Blurry vision, faded colors and double images can all be symptoms of cataracts—which can be cured.

(NAPSI)—By age 80, most people either have cataracts or have had cataract surgery. That’s because most cataracts are the result of natural aging. You may not notice that you have a cataract at first. But over time, they can make your vision blurry or hazy, colors fade, you can’t see well at night, or you may see double images. The good news is that cataract surgery can restore your sight. With a high success rate of more than 90 percent, cataract surgery enables people to see better after their cataract is removed.

Here are the top six things ophthalmologists – physicians who specialize in medical and surgical eye care – want you to know about cataracts:

1. Cataracts can be removed with surgery. Surgery is the only way to cure cataracts. Early on, you may be able to cope with reduced vision from cataracts by using brighter lights, wearing anti-glare sunglasses, or using magnifying lenses for reading. But if cataracts start getting in the way of everyday activities such as reading, driving, or watching TV, an ophthalmologist will need to remove the clouded natural lens and replace it with an artificial lens, also called an intraocular lens (or IOL), to correct blurry vision.

2. You can slow development of early cataracts. You can take steps to protect your eyes from cataracts. Using 100 percent UV blocking sunglasses, quitting smoking, maintaining control over high blood sugar, and eating a healthy diet can help prevent cataracts.

3. People with diabetes are more likely to get cataracts. Natural aging is the most common cause of cataracts, but some people are at higher risk for cataracts than others. People who have diabetes with high blood sugar levels can get cataracts quicker and at a younger age than those with normal blood sugar levels. Improving glucose levels may help delay cataracts.

4. Eye color affects your risk of developing cataracts. Studies show that people with dark brown eyes have a higher risk of developing cataracts than people with lighter eyes. However, UV light is a known contributor to cataract development no matter what color your eyes are. Wearing sunglasses whenever outdoors is recommended for everyone.

5. Treating cataracts may decrease your risk of dementia. Though the link between eye health and dementia is unclear, recent studies suggest people who had cataract surgery were 30 percent less likely to develop dementia.

6. You may eventually need a follow-up procedure. Some people will again develop hazy vision years after cataract surgery. This is usually because the lens capsule has become cloudy. The capsule is the part of your eye that holds the IOL in place. Your ophthalmologist can use a laser to open the cloudy capsule and restore clear vision, a procedure called a capsulotomy.

Regular eye exams are important to maintaining your best vision, even after cataract surgery. The American Academy of Ophthalmology recommends scheduling a visit to the ophthalmologist every year after cataract surgery if you’re older than 65, or every two years if under 65.

Can’t Afford an Eye Exam? EyeCare America® Can Help.

For individuals age 65 or older who are concerned about their risk of eye disease and/or the cost of an eye exam, you may be eligible for a medical eye exam, often at no out-of-pocket cost, through the American Academy of Ophthalmology’s EyeCare America® program. This public service program matches volunteer ophthalmologists with eligible patients in need of eye care across the United States. To see if you or a loved one qualifies, visit www.aaoinfo.com/ECApatient to determine your eligibility.

FOR YOUR HEALTH: Eat Beets to Get Back on Your Feet!

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by Dr. Stephanie Rubino, ND

Eat your veggies! This well-established advice is an essential part of our daily nutrition habits, and for good reason. Rich in vitamins, minerals, and important phytochemicals, abundant vegetable intake promotes health and reduces chronic disease risk. Among the various vegetables available, beetroots have gained scientific attention in recent years.

Low in calories and fat, beetroots are also a good source of protein and dietary fibre. Although beetroots have a high carbohydrate and sugar content, the body can readily convert these compounds into energy. Research has noted the role of beetroots in supporting physical performance, vascular health, cardiorespiratory disorders, and diabetes, thanks to vital bioactive compounds listed below:

Vitamins (C, B1, B6, A, K, E, plus β-carotene);
Minerals (calcium, iron, magnesium, potassium, selenium, zinc);
Nitrates, Betalains and Polyphenols.

Beetroots are some of the highest dietary sources of nitrates, a compound also found in other vegetables such as spinach, lettuce, celery, and radish. The body can convert dietary nitrates into nitric oxide, a signaling molecule essential for health. One study found that beetroot juice supplementation led to a 21% increase in nitric oxide levels 45 minutes after consumption. That’s impressive!

Nitric oxide has been shown to relax and dilate blood vessels, improve blood flow, reduce blood pressure, and increase nutrient and oxygen delivery to the heart, brain, and muscles. Additional benefits of nitric oxide include immune function support, glucose and calcium homeostasis, and regulation of the mitochondria, our energy powerhouses.

Our body’s ability to produce nitric oxide decreases with age, increasing our risk of high blood pressure and cardiovascular disease. However, increased dietary intake of nitrates with beetroot juice has been shown to influence blood pressure. In one systematic review, the efficacy of beetroot juice supplementation was associated with significantly lower levels of blood pressure. An additional review of studies looking at the health benefits of beetroot juice found that because of their support of blood pressure, beets “should be promoted as a key component of a healthy lifestyle” in healthy and hypertensive individuals.

Beetroot juice is associated with significantly lower levels of blood pressure.

High nitrate levels in beetroot juice have also been investigated for their sport-enhancing benefits, especially in endurance activities. Nitrates can impact other factors such as oxygen uptake, blood flow, platelet aggregation, heart rate, cardiac output, and performance. Nitric oxide supports the more efficient use of oxygen in the body, thereby making beetroots a great choice for athletes and anyone with an active and demanding lifestyle. Research also points to the benefits of beetroot juice supplementation for individuals with peripheral artery disease, helping them to exercise with less pain and at higher workloads for longer time periods during individual training sessions.

Betalains are another important active compound in beetroots that possess antiviral, anti-inflammatory, and antioxidant benefits, helping to support health conditions, such as cardiovascular diseases, asthma, arthritis, intestinal inflammation, and diabetes.

Add beetroots to your life.

Beetroots have great potential to be used as a medicinal food, and supplementation has been described as an easy, cost-effective, and evidence-based strategy to reduce blood pressure and support other positive health outcomes. Enjoy this superfood on its own, or generously add it to salads, soups, or smoothies. Fermented beetroot supplements are especially beneficial – the traditional food preservation technique of fermentation helps improve digestibility and nutrient bioavailability for overall health.

Dr. Stephanie Rubino operates a general naturopathic practice with a focus on women’s health, and digestive health. She has a special interest in educating the public and other health professionals about a range of health topics and natural health product issues.

FOR YOUR HEALTH: Holiday Stress-Management Tips for Young Adults

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The holidays are supposed to be a time of joy, celebration, and togetherness. But for most people, the holiday season is definitely not the jolliest time of the year. Young people in particular find the holidays stressful: A Healthline survey found that 65 percent of Gen Z were stressed out by the holiday season, a higher number than either millennials or Boomers.

What makes this season so difficult? “Family drama” was one of the top reasons cited in the survey, along with finances and struggles with eating and exercise. Grief and loss can also feel particularly intense during the holidays. For young people who are dealing with trauma, anxiety, depression, substance use disorder, or another mental health issue, the challenges of the holidays can make symptoms worse. According to the National Alliance on Mental Illness, two-thirds of those with mental health concerns report that the holidays make their condition worse.

Real life is a lot messier and more complicated than a Hallmark holiday movie. In addition, mental health during the holidays often takes a nosedive because we’re thrown off our usual self-care schedules. However, committing to simple yet effective holiday stress-management strategies can help young adults navigate the season without falling prey to the holiday blues.

Because family is traditionally at the center of holiday activities, family relationships—or the lack of these relationships—are one of the biggest factors contributing to the holiday blues.

This season can be especially hard for those who have troubled relationships with other family members. The same is true for those who are no longer in contact with family due to childhood trauma or other issues, such as a parent’s mental health or substance abuse struggles. The imagery of loving families that is everywhere at this time of year can bring up feelings of loneliness, grief, anger, and disappointment.

But even families who have strong and caring relationships can hit snags at this time of year. Spending lots of time together in close quarters often brings up old conflicts and disagreements. It can even trigger age regression, when young adults who are returning home after living on their own can fall back into the rebellious behaviors they had as teens. That’s particularly true if their parents haven’t adjusted yet to treating them as fellow adults rather than children.

Seven Tips to Reduce Holiday Stress

1. Create healthy boundaries

Boundaries can apply to relationships as well as self-care. For example, you may need to create boundaries around how much time you will spend with certain family members who can be emotionally triggering. Or you may need to set limits on your alcohol consumption if you’ll be going to lots of holiday parties with friends and family.

2. Get enough sleep

A recent study found that sleep is one of the top three pillars of mental health and well-being for young adults.

3. Remember that you’re not the only one feeling the holiday blues

You are not alone – struggles with mental health during the holidays are very common. The recognition that “it’s okay to not be okay” is just as true during the holiday season. Practice mindfulness and self-compassion, and reach out to loved ones who will understand and empathize with the emotions you’re experiencing.

4. Maintain your regular exercise schedule

Exercise is proven to increase stress resilience and reduce stress hormones.

5. Do something for others

Research shows that volunteering offers mental and physical health benefits, and there are lots of opportunities to do so during the holiday season.

6. Set realistic expectations

If the holidays tend to be a challenging time for you and your family, don’t expect that everything will change this year – even if you’ve changed and grown. Rather than striving for a picture-perfect holiday season, recognize and prepare for the moments that might be hard.

7. Focus on what’s meaningful for you about the holiday season

Whether or not you relate to the religious significance of the winter holidays, you can find a sense of meaning and authentic connection during this season – connection with yourself, others, and your greater community.

As we’ve seen, it’s not unusual to experience stress and holiday blues during this time of year. But if depressive symptoms are severe, or if they last longer than a week or two, the next step is to get a comprehensive mental health assessment and explore treatment options.

FOR YOUR HEALTH: How to Keep Your Mental Health in Check This Year

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For many people, the gifts, gatherings, eating and drinking at this time of year take a toll on their mental health. Mental health experts share some things you can do to help avoid holiday-related challenges.

(NAPSI)—While the joy and busyness of the holiday season can take a toll on some people’s mental health, that doesn’t have to be. There are ways to avoid holiday-related challenges.
People may feel stressed, sad or anxious during the holiday season for a variety of reasons. According to the National Alliance on Mental Illness, extra stress, unrealistic expectations, sentimental memories and other factors during the season may set some people up for temporary bouts of depression or anxiety.

Help Yourself to a More Jolly Season

However, mental health experts say there are things you can do to help avoid holiday-related challenges.

“Please remember, this is your holiday!” says Dr. Benjamin Yu, a psychiatrist in Roseville, California. “While there are many expectations and obligations from multiple sources (such as family, occupational, religious, social), this is still your time and you have the right to say yes or no. Chances are, what you would like to do is likely what others really want to do, and most of the time when you relay your desires and dislikes, this will lead to a more cohesive celebration.”

Many experts advise, among the holiday events and merry making, to try to keep up your normal daily routines as much as possible. That includes eating and drinking in moderation, avoiding alcohol if you’re feeling down and getting enough sleep. If you find yourself in a stressful situation at a family gathering, they say it’s OK to take a break.

“I often tell [patients] that when I used paper prescriptions, I would write a prescription to ‘have a migraine’ so they could say ‘my head hurts…I have to leave.’ It allows the person to exit without having their self-image damaged or their PTSD triggered,” says Dr. Nan Nelson, a psychiatrist in Beachwood, Ohio.

Taking part in other activities, such as breathing exercises, meditation and moving your body physically – even if it’s just off the couch – can also be helpful, according to the experts. Planning ahead may also be worthwhile.

“The winter holidays can bring on positive and negative emotions and memories. Keeping your emotional equilibrium during this time requires a delicate balance between body, mind and spirit. Before the holidays move into high gear, take a look at how you are feeling and make a plan that will keep you on an even keel this season,” says Dr. Paul B. Hill, a psychiatrist in Memphis, Tennessee.

Dr. Hill says it’s important to continue your current mental health therapies throughout the season.

Learn More

For more information on how to improve your mental health this year, ask your clinician or visit GeneSight.com/holidaymentalhealth.

FOR YOUR HEALTH – Be A Holiday Hero: Get Vaccinated This Season

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CVS Pharmacy can help you and your family fight the flu this season.

(NAPSI)—With respiratory virus season in full swing, you may think it’s too late for you and your family to get vaccinated against the flu. The good news: it’s not.

According to the Centers for Disease Control and Prevention (CDC), there’s still time to get your flu shot because flu typically peaks in February and can continue into May. Since it takes up to two weeks to build protection against the flu, getting vaccinated now will help protect yourself, your friends and your family from the flu as you gather during the holidays.

Like Thanksgiving, getting your flu shot is an annual event

It’s important to get a flu shot every year because the body’s protection from the vaccine declines over time. Also, flu viruses vary from year to year, so receiving the latest vaccine formulation provides optimal protection. It’s especially important to protect at-risk populations—such as adults 65 and older – from severe illness.

One-stop shop for immunization and illness prevention needs

There are more than 9,000 CVS Pharmacy locations that also offer COVID-19, RSV and more than 15 other preventive vaccines, providing the protection needed as multiple viruses circulate at the same time. CVS Pharmacy is convenient­—85% of the U.S. population lives within 10 miles of one. This makes it easy for people to get vaccinated and find items such as over-the-counter cold and flu symptom relief products, immune support supplements and disinfectant cleaning products, and take all the steps necessary to help protect against illness this winter. CVS Pharmacy also carries antiviral medications, which require prescriptions and provide treatment if you do get sick with the flu.

Advanced scheduling for vaccine appointments

At CVS Pharmacy and MinuteClinic, you can conveniently schedule vaccines for yourself and your family in the same appointment via digital scheduling (through CVS.com, MinuteClinic.com or the CVS Pharmacy app), and the pharmacy offers walk-in appointments for people of all ages, seven days per week. As an added bonus, anyone who receives a CDC-recommended vaccine through the end of the year at CVS Pharmacy will get a $5 off $20 in-store coupon.

Learn More

Visit www.cvs.com or www.minuteclinic.com for more information on the vaccines offered. Certain immunizations have age and location restrictions.