Volume 5 | Issue 12 | December 2017

The Wellness Wire keeping your finger on the pulse

Each month, "The Wellness Wire" provides calendars of events hosted by providers of Florida State Group Health Insurance.

Select the button for this month’s events.Upcoming EVENTS➤

Manage Holiday Stress by Managing ExpectationsBy E4 Health

No matter how you celebrate the holidays, the season is often over-idealized. There is pressure to be part of the cheer, whether it’s at an office party, a family function, or community activity. By the time December is in full swing, so is the stress of the season, with more obligations to fulfill by the end of the year—socially, financially, and emotionally. This year, commit to getting a handle on holiday stress: manage expectations in order to exceed them. Manage traditional expectations: Yes, your neighbors, guests, and family traditionally expect to see those lights, hear those bells, and smell those baked goodies. But if you’re already feeling overwhelmed with shopping, crowds, and giftwrapping, the last thing you want to do is untangle a nest of lights and stand outside on a ladder. Remember that just because your neighbors are lighting up the lawn doesn’t mean that you have to. If it gives you joy, then go ahead. But otherwise, if you’d prefer an easier way out, just hang a wreath, stay inside, and sip a mug of hot chocolate.Manage social expectations: “Are you looking forward to the holiday party?!” “I can’t wait!” you reply while your excuse wheel is spinning. Sure, attending a celebration can be enjoyable, but remember that downtime is important in keeping stress manageable. So instead of feeling guilty if you don’t oblige an invitation, you can simply say, “I regret that I won’t be able to attend.” Remember also that if you’re pressed for an explanation, you don’t have to create an excuse. It’s fine to just smile and state, “I’m overscheduled. I hate to miss it, but I look forward to seeing the pictures!”Manage financial expectations: Holiday spending is a common source of stress for many. Not only can gift buying get out of hand, but expenses involved with travel for seasonal visits can rack up quickly. This year, re-examine what’s really necessary. Perhaps there are some people on your list who don’t expect a gift and would be just as happy to receive a nice note or card. After all, not exchanging gifts can be a gift in itself, as you might be relieving the other party of a mutual obligation. Also, avoid feeling pressure to travel at times of peak expense. It’s acceptable to negotiate a visit when gas prices or plane fares are likely to be less costly, such as the week before or after a holiday. Manage emotional expectations: For a variety of personal reasons, the end of the year doesn’t necessarily represent cheer. It can be an especially challenging time for someone who is remembering a lost loved one, battling a health issue, or facing a major life transition. Understand that exuberance is not mandatory, and take comfort in what feels right to you. If you could use some support managing any aspect of the holidays, relationships, family obligations, or financial concerns, let E4 Health help. Free, confidential counseling, information, and referrals are available by phone 24/7. Call 844 208-7067.

Importance of Handwashing By AvMed

If something as simple as washing your hands can help prevent the flu, why not do it? Follow this effective hand-washing technique as recommended by the Centers for Disease Control and Prevention (CDC) to protect yourself this season:

• Wet your hands under running water. Turn off the water and grab the soap or squirt liquid soap into your palms. Alcohol-based hand sanitizers can quickly reduce the number of microbes on hands in some situations, but sanitizers do not eliminate all types of germs. Hand sanitizers may not be as effective when hands are visibly dirty or greasy.

• Lather your hands thoroughly, including the backs of your hands, between your fingers, and under your nails.

• Scrub for at least 20 seconds (hum the “Happy Birthday” song twice). Rinse the soap off completely.

• Dry your hands with a clean towel or let them dry on their own. Just a little extra care can help prevent you from getting sick when flu season is in full swing this fall.

Speaking of flu shots, getting a flu shot is the most effective way to prevent getting those awful chills, aches, and fever that go hand-in-hand with the flu. It’s also the best way to avoid any medical complications associated with the flu virus. In fact, the CDC recommends that everyone six months of age or older get an annual flu shot.

Take a few moments today to put a reminder on your calendar—or better yet, schedule a flu shot so that you don't forget. If you are an AvMed member, the flu shot is available at no cost. Just go to your physician’s office or a participating pharmacy and show your AvMed member ID card.

For more information, visit www.cdc.gov/handwashing or www.flu.gov.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 1

Healthy Holidays: What Do You Need to Know?By Florida Health Care Plans

It’s that special time of year when families and friends get together to celebrate the holidays with food, drinks, and plenty of fun. It’s also a time of year when waists can expand and numbers can creep up on the scale. While it’s all right to indulge a little bit, it’s important not to go overboard. Consider these easy tips to keep yourself healthy and ready for the new year!1. Make sure you schedule time for exercise. Between parties, shopping, and

traveling, schedules are busier during the holidays, so it’s easy to miss out on important exercise. However, even if it’s just a simple walk at night after dinner or a family football game on Christmas, try to stay active.

2. Think about recipe swapping. One of the main appeals of the holiday season is the food—especially those secret family recipes that we’ve been longing for since last year. But oftentimes, these time-perfected recipes are not so perfect in terms of nutrition. If you’re trying to watch what you eat, consider cutting some calories by swapping high-fat or high-sodium ingredients for healthier options.

3. Think about your portions. It’s easy to overdo it when you have a table full of delicious food in front of you, but sticking to the right portions is one of the simplest things you can do. Stick to just one plate, so no seconds. Also think about whether or not you’re getting your fruits and veggies in or if you’re just eating all of the tasty casseroles.

4. Limit your alcohol intake. Aside from overdoing it and having to deal with feeling bad the next day, limiting how much alcohol you drink is a simple way to manage your calorie intake. Limit yourself to one glass of wine or one mixed drink. Opt for low-calorie mixers or real fruit juices instead of full-calorie or sugary options.

5. Set a budget and stick to it. Around this time of year, everyone wants to get in the spirit of the holidays. You’re likely feeling extra generous, so it’s easy to overspend and rack up some unexpectedly high credit card bills. Sit down and write out a clear budget that you can afford, and stick to it. Consider making easy at-home meals for friends and family or doing Secret Santa so that you’re purchasing only one gift. Thoughtful handwritten notes or letters are also great gifts to give.

Maintain, Don’t Gain! Holiday ChallengeBy Florida Health

Many Americans gain between one and five pounds each holiday season. While it might not sound like much, most people never manage to lose those extra pounds. The 2017 Eat Smart, Move More, Maintain, Don’t Gain! Holiday Challenge is a seven-week email-based campaign to help participants maintain their weight through the holiday season. With balance and moderation, you can enjoy the holiday festivities but also remain healthy. Choose fresh fruit as a substitute for candy. Limit fats, salt, and sugary foods. Find fun ways to stay active, such as dancing to your favorite holiday music or going for a brisk walk following holiday meals. Make it a goal to be active for at least 30 minutes a day.Healthiest Weight Florida, in partnership with North Carolina State University, has been promoting and participating in the Maintain, Don’t Gain! Holiday Challenge for the past two years. Last year's Holiday Challenge was the biggest and best yet—it amassed more than 13,500 participants from across the country!This year, rather than focusing on trying to lose weight during the holiday season, try this free seven-week challenge, which provides participants with tips, tricks, and ideas to help maintain your weight throughout the holiday season. Make it a goal to join the 10th Annual Holiday Challenge by registering online at https://esmmweighless.com/holiday-challenge-live/.The Holiday Challenge will begin November 13 and run through December 31. The challenge includes weekly newsletters delivered by email with tips on how to do the following: • Survive a holiday party.• Manage holiday stress.• Be a healthy host.

• Fit physical activity into your day.• Prepare quick and healthy meals.• Serve healthy holiday recipes.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 2

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 3

Shared decision making is a process by which a health care provider communicates to the patient personalized information about options, outcomes, probabilities, and scientific uncertainties of available treatment options. The current health care system is complicated, so it is important to select a primary care physician (PCP) to coordinate your care. Care that is coordinated can enhance your experiences with the health care system, improve your health outcomes, and reduce wasteful spending in the long run. How can you help?• Tell your PCP about all the specialists you see. Talk about any tests, treatments, or medications that

specialists prescribe or suggest that you take.• To avoid duplicate care, ask the specialists to copy your PCP on any notes or test results.• When you have tests, x-rays, blood work, or procedures done, ask your doctor when you can expect the

results. Be sure to learn about all your tests, even when results are normal. Ask for written copies of your test results for your own records.

• Ask questions if you do not understand something. Ask for brochures that can help you after an office visit. Request a treatment plan that you can refer to in the future.

• At every visit, bring a current list of your medications, including dosage and strength. Be sure not to forget to include over-the-counter drugs as well. Providing a comprehensive list will assist your PCP in monitoring for medication interactions.

• Remember to follow through with all of the health care services that your doctors recommend, and continue to take all of the medications that are prescribed for you.

• How will this process help you?• Both you and your providers benefit when you are informed on all treatment options.• Being informed allows you to feel better and more confident in your treatment decisions. • This process ensures that treatment plans match your preferences and values.• You are more likely to adhere to treatment plans. For more information on shared decision-making and health decision tools, visit Capital Health Plans’ Healthwise® Knowledgebase at capitalhealth.com.

Shared Decision-Making: Are You a Partner in Your Health Care? By Capital Health Plan

Immunization AwarenessBy Florida Blue

Immunizations are a safe, cost-effective way to protect yourself and your children from many contagious diseases and illnesses. They work by introducing a small amount of the virus in order to trigger your body’s defense mode. This allows your immune system to create antibodies to help fight the disease or germs. Getting vaccinated can prevent illness so that you don't have to pay for treatment and miss work or school and so that you don’t contribute to an outbreak of serious diseases like measles. In addition, immunizations can also help prevent the occurrence of certain types of cancer. For example, human papillomavirus (HPV) is the most common cause of cervical cancer, and hepatitis B can increase the risk for developing liver cancer. Making sure you’re vaccinated against HPV and hepatitis B can decrease the risk of developing these cancers. For a complete list of the recommended schedule of immunizations, visit the Centers for Disease Control and Prevention’s website at cdc.gov. Talk to your doctor to make sure you and your loved ones have the protection you need.