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Fall and winter spotlight on health

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Tips to help you enjoy a peaceful holiday season

You may find yourself both looking forward to and dreading the holidays.

It’s easy to feel you have to do everything you can to make it a joyous season. Even if doing so means you don’t have enough time or energy to actually enjoy the festivities. Stress takes a toll on your body and mood.

Think about what’s most important to you during the holidays.

Now create your ‘to do’ list. Write down all the things you do at this time of the year. Include activities such as shopping, decorating and party planning. Which activities do you enjoy the most? Which ones can you ask someone to help with? Which ones have you felt obligated to do in the past but could let go of this year?

“The greatest weapon against stress is our ability to choose one thought over another.” — William James

Quick tips to maintain balance and stay healthy1

1. Be present in the moment Find comfort in the positive moments. They will help you get through the tough ones.

2. Take a daily brisk walk Just 10 minutes of exercise will increase your energy and lower anxiety. You’ll likely need to adjust your normal fitness routine and that’s okay.

3. Pause and breathe For at least a few minutes each day, stop everything you’re doing and notice your breathing. Note any thoughts and feelings without judging yourself. Being “present” mentally helps keep you from dwelling on the past and worrying about the future.

4. Give yourself the gift of tech-free time Unplug those devices for a while so you can recharge your internal battery.

5. Commit to healthy eating Avoid skipping meals. Have healthy snacks available while shopping. Enjoy small portions of your holiday favorites.

6. Get enough sleep If your mind is busy, pay attention to your breathing. Note a thought, let it go, and come back to your breathing.

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1http://www.health.com/health/gallery/0,,20306655,00.html 2https://www-ehs.sws.iastate.edu/prep/weather/winter/walking

How to prevent outdoor slips and falls

Falls can cause bone fractures or other serious injuries. Winter frost, snow and ice contribute to some of them. Avoid outdoor slips and falls with these safety tips: 2

1. Wear flat-soled shoes with rubber or non-slip soles. You can even put socks over your shoes for an extra grip!

2. Take support from a car when getting in or out of one. And use all available handrails along your path.

3. Avoid shortcuts. Paved areas are generally safer and have often been treated to melt ice and provide traction. Be aware as you may have to walk along the grassy edge of an untreated sidewalk covered in ice.

4. Walk slowly and look ahead for slippery patches. Keep your hands out of your pockets.

5. Act like a penguin and keep your arms outstretched. Put your center of gravity over your forward leg with each step. Better to look silly than to suffer the trauma of a fall!

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Small steps to stay fit and healthyThere’s no need to wait until January to make your resolutions. A change in season is a great time to start a healthy new habit. Or you can re-commit to ones that fell by the wayside over the summer. Small steps toward improving your health and fitness can result in big gains.

Suggestions3 for resolutions you can make and keep. Most of these ideas require just a little effort. 4

• Move a little more. Park a longer distance away from a store. Rake leaves. Walk up an escalator instead of standing on it. Dance to your favorite tunes while making lunch. Anything safe that keeps you from sitting too long is good for you!

• Don’t restrict — replace. When you can, choose: - Olive oil over butter

- Whole-grain over white bread

- Water over soda

- Beans over rice

- Heart-healthy fish over red meat

- Raw nuts over commercial baked goods

If you eat slowly and savor the flavor of these healthier choices, you’re more likely to eat a sensible portion!

• Try whole-body fitness such as Tai Chi, chair yoga or other gentle exercises that promote flexibility and balance.

Get on a healthier path with our online coaching programs

Just pick the health direction you want to focus on. Follow the small, achievable steps and programs we offer to help you meet your goals at your own pace.

You’ll find these programs through your Health Dashboard. It’s a central place for your information. Look up your health assessments, personal records, and medical information. These will help you make informed health decisions.

How to get to these programs

• Just log in to your secure member website• Click on “Health Dashboard” under the

“Health Records” tab• Then click on “Launch My Programs” under

“Online Health Programs”

3Source: http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm#. Accessed September, 20154Source: http://www.helpguide.org/articles/exercise-fitness/exercise-and-fitness-as-you-age.htm. Accessed September, 2015

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This material is for information only. Health information programs provide general health information and are not a substitute for diagnosis or treatment by a physician or other health care professional. Health benefits and health insurance plans contain exclusions and limitations. Information is believed to be accurate as of the production date; however, it is subject to change. For more information about your health plans, visit www.aetna.com.

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©2015 Aetna Inc. 45.22.304.1-(10/15)

Aetna In Touch Care programThis program is part of your benefits. There’s no extra cost and much to gain.

Talk one-on-one with a nurse After the program identifies your medical needs, if appropriate a nurse will reach out to you. The nurse can offer one-on-one support for your medical needs.

Get healthy at your own pace with an online health coaching programOur online health coaching lets you stay healthy on your own time. Your online coach can provide a lot of useful information, you and your doctor will be able to manage your health together.

Get started with Aetna In Touch CareTo access the Health Dashboard 1. Simply log in to Aetna

Navigator®, your secure member website

2. Click on "Health Records"3. Then click on "Health

Dashboard"