Go365

Your well-being is the best reward. But Go365 makes it even more worthwhile to complete important health screenings. It’s easy. Complete an eligible health screening at your doctor’s office, then submit proof to Go365. 

To learn more about each screening, sign in to your Go365 account. Complete a screening and submit proof by Dec. 15 to ensure time for processing of your activity. Rewards must be earned and redeemed before the plan year ends.

Annual Wellness Visit $25 - $50 in rewards depending on your plan. A great way to make sure your physical, mental and emotional health are where you want them to be.

Breast cancer screening $30 in rewards Regular mammograms can help detect breast cancer early when it might be easier to treat.

Colorectal cancer screening $30 in rewards Easy and non-invasive, this test may catch colon cancer at its earliest, most treatable stage.

Diabetic eye screening $10 in rewards Annual exams help detect eye diseases early, when vision loss prevention treatments are most effective. If you’re eligible for this diabetic eye screening, you can be rewarded for completing it.

Kidney function screening $10 in rewards This simple test monitors your kidney function and checks for damage before it becomes serious. If you’re eligible for this screening, you can be rewarded for completing it. 

Your wellness, your rewards. Submit your activity and see what you’ve earned. 

 Enter your username and password to sign in to your Go365 account.

 View your dashboard.

 If you have eligible screenings yet to complete  - schedule an appointment with your doctor. Bring this form to your visit for your provider to sign. 

 Return your completed Go365 Medicare Prevention Activity Form to you can earn your rewards. You can submit it online, or by mail. We encourage you to submit activity by Dec. 15 to allow enough time for processing. Rewards expire at end of year. 

Are you ready for the American Cancer Society’s Great American Smokeout? More than 34 million Americans still smoke cigarettes. Smoking causes an estimated 480,000 deaths every year. Plus, more than 16 million Americans live with a smoking-related disease. The Great American Smokeout is just 24 hours long. But for a smoker it can be the first day of a journey toward wellness.

The annual event may look a bit different this year. But coworkers and employers can support not smoking —no matter where you work.

Here are some ideas to smoke out smoking in the office or at home:

Ask smokers to donate money not spent on tobacco to a health-related charity. Add the bonus of an employer-matched contribution.

Hold “no-smoke breaks.” Get some fresh air and take a short walk instead of lighting up.

Have nonsmokers buddy up with smokers. Offer support with a listening ear and healthy snack choices.

Remove smoke-related items (cigarettes, ashtrays, lighters) from work areas. Stock up on gum or snacks instead.

Raffle a Cold Turkey for Thanksgiving.

Start a friendly competition to collect the most pledges to quit smoking.

Ask nonsmokers to give up something. Participants create a pledge card to show what they will give up (e.g., coffee, chocolate, soft drinks). Hold a team event (virtual or in office) to show support.

Additional ideas for your workplace:

Offer free Cold Turkey sandwiches to smokers who turn in a tobacco product.

Set up a trading station. Smokers who quit for the day can trade tobacco products for bottled water or healthy snacks.

Offer a casual breakfast or midday snack for nonsmokers who support a fellow smoker.

Are you or a co-worker ready to quit smoking? If you’re a Go365® member, you have access to resources and tools to help you get and stay tobacco-free (and earn Points while you’re at it). Options include completing online calculators, interacting with well-being smoking cessation coaching apps and taking an online course. Take the next step and find out more.

“The secret of getting ahead is getting started.” ― Mark Twain

GCHKXK5ES 0920

Sources:

American Cancer Society, “The Great American Smokeout,” American Cancer Society, accessed August 2020.

Public Health Nursing, “The Great American Smokeout challenges smokers to stop smoking,” February 5, 2020, accessed August 2020.

Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion. Humana Inc. and its subsidiaries do not exclude people or treat them differently because of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

Fostering inclusive communications in a diverse workplace

Is it hard for you to talk with someone who thinks differently than you? Are there times when you want to speak up, but are worried about how co-workers will receive your message? Are you facing hidden biases—factors like upbringing, culture, the media, and your family and friends—that shape the way you think toward others?

You need a unique blend of bravery, vulnerability and courage to engage in conversations with those who have different opinions than your own. At work and in your community, it’s increasingly important to listen and understand the others’ points of view, even when you don’t agree with them. While it may seem easy to get upset and walk away, working through differences of opinion in a healthy way can be a positive learning experience for all.

Respecting differences and fostering inclusion

Our personal biases can lead to arguments or using unprofessional language, which may violate your company’s code of conduct. Even when you disagree with someone at work, be respectful of that person’s thoughts and opinions. Find things you have in common to reduce tension and lead to a healthier conversation.

Here are some other ways to foster inclusion:

Identify biases. By identifying biases, you’ll be better able to notice them and correct them before they surface.

·Adjust how you speak. People who share similar cultures or backgrounds are not all the same. Avoid using language that implies everyone feels or thinks the same.

Listen to others. When having a conversation, remove all distractions and listen fully to what the other person is saying. Don’t assume any hidden meaning or interrupt them with your opinion.

Do some research. Educate yourself by reading about the challenges, prejudices and discriminations others face.

Inclusion can have a positive and productive impact on you and your team members. Listening to differing opinions or beliefs may help open your mind to something new and expand your own thoughts.

Inclusion can also have an impact on your team’s sense of safety and purpose, important components of their well-being. As you work toward ways of fostering a more inclusive workplace, if you or your colleagues are feeling anxious or stressed, consider trying one of our compatible Go365 apps, Unwinding Anxiety or MyLife (formerly known as Stop, Breath & Think), to renew your sense of confidence and learn new coping skills. Or step away from the workday and take a 10 minute walk to check in with what you’re thinking and how you’re feeling.

A note for leaders

Your organization’s culture is driven by your people. Your team’s beliefs, values and backgrounds add diversity to your workplace. Fostering inclusion acknowledges that your team members’ values are recognized and understood. Here are a few ways to continue fostering inclusion in your workplace:

Be accessible. Let your employees know you’re available to talk. Open and honest conversations show team members you personally value them.

Individualize employees. Get to know your team. Learn about personalities, expectations and experiences so you may appreciate them as individuals.

Provide resources. Educate members across your organization about diversity and the various challenges people face. Schedule diversity and inclusion training and workshops. Also, you’re company may offer an Employee Assistance Program (EAP). If so, direct individuals to their EAP for more resources.

Accept mistakes. Allow room for misunderstandings while your team works toward fostering a more inclusive environment. We all can learn and grow from our mistakes.

 Sources:

1Crystal Raypole, “How to identify and manage workplace bullying,” Healthline. Accessed July 2020.  https://www.healthline.com/health/workplace-bullying#What-is-workplace-bullying

Timothy Dimoff, “Hidden bias and how it leads to workplace bullying,” Accessed July 2020. https://timothydimoff.com/2016/06/16/1001/

“11 ways to develop a more inclusive communication style at work,” Forbes. Accessed July 2020. https://www.forbes.com/sites/forbescoachescouncil/2016/06/07/11-ways-male-leaders-can-adjust-communication-in-order-to-be-more-inclusive-to-women/#403e78424638

Nikoletta Bika, “How to foster workplace diversity,” Workable. Accessed July 2020. https://resources.workable.com/stories-and-insights/workplace-diversity#

“Diversity and Inclusion: How to value diverse people and organizations,” Management Help. Accessed July 2020. https://managementhelp.org/interpersonal/multicultural-diversity.htm

Sally Kane, “How to protect yourself from bullying in the workplace,” The Balance Careers. Accessed July 2020. https://www.thebalancecareers.com/types-of-bullying-2164322

Anne Maltese, “Fostering diversity and inclusion in the workplace: The role of manager,” Quantum Workplace. Accessed July 2020. https://www.quantumworkplace.com/future-of-work/fostering-diversity-and-inclusion-in-the-workplace

“How to have more inclusive conversations,” Reflektive Blog. Accessed July 2020. https://www.reflektive.com/blog/how-to-have-more-inclusive-conversations/

Sarah DiGiulio, “Nine tips for talking with people you disagree with,” NBC News. Accessed July 2020. https://www.nbcnews.com/better/lifestyle/9-tips-talking-people-you-disagree-ncna1059326

Caroline Belden, “A point of view: We may not always agree, but let’s talk about it,” The Inclusion Solution. Accessed July 2020. http://www.theinclusionsolution.me/point-view-may-not-always-agree-lets-talk-bold-inclusive-conversations/

GCHKWYAEN

Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

From time to time, Go365 may make available items and services from third-party vendors. While some services are provided at no additional cost to you, if you choose to use certain items and services, you may incur additional fees that are not covered by your wellness program. Similar items or services may be available at no or reduced cost under Go365, or your health coverage, if available. You should consult your Go365 program or health coverage documents for more information. Third-party vendors may provide compensation to Humana. Humana does not endorse the items or services provided by third-party vendors.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion. Humana Inc. and its subsidiaries do not exclude people or treat them differently because of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

How to manage your anxiety during your workday.

With states, communities and businesses reopening, many employees are facing concerns about anxiety that might arise during their work hours. Companies are doing their best to increase physical safety measures, social distancing, improved sanitizer stations, masks and thorough cleaning of office spaces. However, you might still feel anxiety during your workday. Your stress is normal due to the uncertainty of our current state of affairs—the unknown factors of the disease, financial concerns, distancing from others and trying to keep the family safe at home.1 One way to counter these concerns is to consider mental well-being as a priority during your work hours.

As you return to a new work atmosphere, it is normal for anxiety to carry over. You may still feel uncertainty about the disease, and you may have concern for yourself and your family after leaving the safety of your home environment. There are some convenient ways to manage your stress and even ways to lessen it or prevent the anxiety from happening.

Often what your mind and body need to address your concerns is within your reach, and managing anxiety can be accomplished with some tools that don't cost anything.2 When you practice coping with stress and continuing to follow the protocol for protection from the virus, your anxiety can be reduced.

The following are some tips to manage anxiety in your workplace.

Plan for your week at work and practice self-care. Be prepared to fuel your body and stay hydrated. Bring wholesome snacks, lunches and plenty of water to mitigate the fatigue that anxiety can create. Establish healthy sleep routines and exercise throughout your week. You can use your lunch break for a power walk or stretches to keep your body feeling healthy.

Maintain a routine at home and work. Your schedule is what your mind and body can count on when other areas in your life are unstable. You might consider limiting your intake of media coverage and news articles to only certain times of the week. Limiting your time on media during your workday will help you to maintain focus and productivity.

Stay connected. You are not the only one who is returning to work, and many of your colleagues are feeling the same way. Share your positive and negative experiences with a friend, colleague or family member.

Practice mindfulness. Mindfulness meditation can reduce anxiety, depression and even chronic pain as well as help to create a healthier immune system. Long term meditation can cause functional changes in the brain, which can lead to a sense of calm.3 You can download apps like MyLife (formerly known as Stop, Breathe & Think) or Unwinding Anxiety that offer guided meditation and other mindfulness exercises for specific situations.

Remind yourself to practice deep breathing. Breathing techniques are easy to learn and will have an instant effect by creating calm in your body and give you better access to logic and reasoning. Try pausing to practice this deep breathing while at home to become familiar with the exercise. With regular practice, breathing techniques can lessen anxiety and counteract the detrimental effects of stress, anxiety and depression.4

Practice daily gratitude. Challenge yourself to find three things for which you are grateful each day. Gratitude will help to increase positive emotions and memories. During this challenging time, you may have negative emotions from things going on around you; these positive emotions will help to provide some balance and increase well-being.5

Implement Eco-therapy into your weekly routine at work. Spend some time in nature. A walk among the trees and feeling the sun or wind can lift your mood and reduce anxiety. Stepping outside during a break can help to clear your mind and give you a new perspective. Remember to follow safety and social distancing practices.5

Implementing these daily routines can have positive benefits for your mental well-being at work and home. Sometimes it is helpful to write down the above seven steps and schedule them into your week. For example, you might practice gratitude and deep breathing every morning before you go to work, however only walk twenty minutes three days a week. You might create time on Sundays to prep your lunches for the week or schedule Saturdays to hike with a friend. You can determine your schedule and the benefits to implementing these steps. Challenge yourself to make your mental well-being a priority.

GCHKW2VEN 

Sources:

1Sood S. "Psychological effects of the Coronavirus disease-2019 pandemic.” Rhime. 2020; 7:23-6. accessed June 4, 2020.

2Matthew Zimmerman, Sanah Ali, Nicholas Jones and Neal Maskrey, "Practical tips for clinicians helping patients with COVID-related anxiety/distress," (2020), accessed June 4, 2020.

3C. Behan, "The benefits of meditation and mindfulness practices during times of crisis such as Covid-19," Irish Journal of Psychological Medicine (2020), accessed June 4, 2020.

4Ravinder Jerathet al, "Self-Regulation of Breathing as a primary treatment for anxiety," Springer (2015), accessed June 4, 2020.

5John C. Norcross and Colleen M. Phillips, "Psychologist self-care during the pandemic: now more than ever," Journal of Health Service Psychology (2020), accessed June 4.

Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion. Humana Inc. and its subsidiaries do not exclude people or treat them differently because of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

When you think of summer, what inspires you? Maybe an outside picnic in the park, a barbeque with the neighbors on a sunny day or sitting poolside with a cool drink in your hand. Spending time outside is one of the many things that make summer feel like summer. You can create adventures and enjoy what our Earth has to offer.

This summer feels a little different due to COVID-19. There may be a new normal for summer activities. Some of our beaches may be restricted and festivals may be rescheduled. While this summer may involve a little more distance and more time inside, there are still ways you can create adventure and fun socially distant activities outside, all while keeping them Earth-friendly to support our planet.

Earth-friendly ways to spend your summer

Waste less

Use reusable grocery bags when headed to the grocery store or local farmer’s market. One plastic bag takes 10-20 or more years to decompose.

Buy only what you will use. You’ll save money and throw less away. Plus, buying food locally is another good way to support local businesses.

Less plastic equals a happier Earth! Ditch your plastic utensils and dishware this summer. Also, recycle when you can. Place your plastic bottles, cans and glass in your recycling bin or local recycling area for proper disposal so it doesn’t sit on the Earth’s surface for a while.

Use a non-chemical sunscreen. Chemicals in regular sunscreen pollute your skin and harm the environment when you swim. Switch to a natural sunscreen.

 Do more outside

Go on walks or hikes with people in your immediate household. Or meet up with a friend and take a socially-distanced walk.

Read a book outside in a local park, or on your patio or balcony for fresh air.

Do yoga or meditate outside in the morning.

If your local beach or park is open, participate in clean-up events.

 Adventure differently

Lend a helping hand. Whether you’re volunteering with an organization or bringing groceries to someone staying at home, your helping hand can make someone’s day.

Get lost in memories. Print out pictures of great memories you’ve had and try scrapbooking them. Or create a memory board for an event you enjoyed, like a concert or music festival.

Create an inspiration (or vision) board. Find images and quotes that inspire you from magazines, online or texts that you’ve received and place them on a bulletin board. Display it where you’ll see it often to inspire yourself!

Make a recipe using food items and ingredients in your house. Or, try having a fun and friendly competition with friends or family to bake something without a recipe to see whose tastes the best!

Spend a whole day outside. Try to spend an entire day outside your home: Laying in a hammock, going on a hike, visiting the lake or even relaxing with a book. At night, go stargazing and identify constellations!

No matter where you are working this summer, consider eco-friendly ways to get there.

If you’re an essential worker, consider these ideas before your next morning commute. If you’re still working from home, remember these eco-friendly tips when you return to work.

Bike or walk if you live close enough

Carpool with trusted coworkers who live nearby

Walk to lunch instead of driving

Take public transportation while wearing a mask and socially distancing where possible

You can make an impact this summer by living eco-friendly. Some simple changes in your life can make a huge impact on the environment, and you can get creative with what adventure means to you through these changes. Make your own Earth-friendly adventures this summer!

 Sources:

“Eco-friendly home: 10 Eco-friendly activities for your end of summer bucket list,” Force of Nature, accessed April 2020. https://www.forceofnatureclean.com/10-eco-friendly-activities-summer/

“10 Simple tips to have a more eco-friendly summer,” Yoga Weeks, accessed April 2020. https://www.yogaweeks.com/eco-friendly-summer/

Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion. Humana Inc. and its subsidiaries do not exclude people or treat them differently because of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

Purpose | Health | Belonging | Security

What does a life well-lived mean to you? It’s different for everyone. Some people put time and effort into developing and nurturing relationships. Others try to manage their emotions and become more relaxed. Some people measure their sense of security by the size of their bank account.

 Well-being is personal – your path will be very different from your family, friends or coworkers. The first step on your well-being journey is to understand what’s important to you. Go365 focuses on four pillars of well-being: purpose, health, belonging and security. The interaction and balance of these pillars within your life creates your own personal sense of well-being. What does each pillar mean to you? Think about the goals you set for each of these and how you prioritize each in your life. How do you incorporate purpose, health, belonging and security into your life? Improvement in one area may even lead to improvement in others, leading you even closer to your well-being goals.

Here are some mindful ways to explore what well-being means to you.

Find purpose

We all have a purpose in life – purpose is the driving force that helps us grow as individuals and members of our community. One way to find purpose is to discover and embrace what motivates you to enjoy the fullness of life. Being curious and learning about yourself can be beneficial to help you find goodness in helping others. Volunteering at local organizations or meeting with advocacy groups within your community are great ways to support those around you. Making a spiritual connection may inspire a new direction. Dealing with your fears can inspire you to find and achieve your dream. How will you find your purpose?

Invest in health

Good health affects both physical and mental well-being. Achieving your best health is a very personal journey. A great place to start is to understand how and when you feel your best. Learn to befriend your body to help build healthy habits that work best for you. Know your wellness numbers – blood pressure, body mass index, cholesterol and blood glucose – and work on activities to improve them to help you live your best life. How will you invest in your good health?

 Elevate belonging

We all want to feel like we belong – to our family, our circle of friends, at work and in our community. Foster connections to the people around you to nurture relationships and improve well-being. One way to strengthen personal connections is to join coworkers on their daily walks (while appropriately social distancing) or sign up for a team healthy eating challenge. You will increase your circle of friends by being more inclusive and inviting others to join activities. How will you elevate your sense of belonging?

 Feel more secure

The key to personal well-being is simple—identify when and how you feel most confident and secure in yourself, your relationships and even your financial situation. A good way to get started is to be a self-advocate and practice self-care. When you can cool anger and unwind anxiety, you manage stress and gain confidence. Reducing other types of stressors like finances can also help put your mind at ease. Take the time to reflect on the beauty in life, and it will inspire your personal self-worth and build healthier connections with others. How will you feel more secure?

 A whole new way to think about Go365®

We’re here to inspire, motivate and reward your personal well-being journey. We offer simple steps to start new activities to improve mind, body and spirit. Go365 has the science-based tools, helpful resources and supportive community to guide your path toward purpose, health, belonging and security. Join us at Go365.com.

 Sources

Steve Taylor, Ph.D., “A Sense of Purpose Means a Longer Life,” Psychology Today, accessed February 2020. https://www.psychologytoday.com/us/blog/out-the-darkness/201411/sense-purpose-means-longer-life

“Life Purpose, Taking Charge of Your Health and Well-being,” University of Minnesota, accessed February 2020. https://www.takingcharge.csh.umn.edu/life-purpose

Tchiki Davis, Ph.D., “What is Well-being? Definition, Types and Well-being Skills,” Psychology today, accessed February 2020. https://www.psychologytoday.com/us/blog/click-here-happiness/201901/what-is-well-being-definition-types-and-well-being-skills

“Well-being Concepts,” Centers for Disease Control and Prevention, accessed February 2020. https://www.cdc.gov/hrqol/wellbeing.htm

“The Twelve Pillars on the Path to Well-being,” Rich Hanson Ph.D., accessed February 2020. https://www.thefoundationsofwellbeing.com/pillars

Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion. Humana Inc. and its subsidiaries do not exclude people or treat them differently because of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

All the worry and stress related to loss of control and uncertainty during the COVID-19 pandemic can lead to sleepless nights. As people shelter at home, many are trying to keep up with the latest coronavirus news, spending large amounts of time looking at their computer and device screens and not following a consistent daytime routine. All these factors can make it harder to fall asleep at night and ultimately lead to sleep deprivation.

Healthy sleep habits, also known as sleep hygiene, are important for maintaining your well-being. Getting adequate rest should be part of your first line of defense against COVID-19, and there are lifestyle changes you can make to help ensure you get enough.1 In this article, you’ll learn about the impact and signs of too little sleep, as well as strategies for getting a good night of slumber.      

 The effects of sleep deprivation on your body

Not only does optimal sleep help improve your thinking abilities, regulate mood and increase energy and overall productivity during the day, it also contributes to a healthier immune system.2

Missing out on the recommended seven to nine hours of sleep can have several negative impacts on your body.2

A weakened immune system: Inadequate sleep slows your body’s production of cytokines, which are specialized proteins that help fight infection. This increases the risk of getting sick and a longer recovery from illness. Research has found that people who regularly get less sleep are more vulnerable to contracting a viral infection.3  

Increased risk of chronic medical conditions: Sleep deprivation causes the release of insulin which can lead to type 2 diabetes. It also negatively impacts blood pressure and inflammation control, which increases the risk of cardiovascular disease. A lack of sleep has been linked to respiratory diseases, such as asthma and COPD. 2

Irregular hormone production: Insufficient sleep can alter healthy levels of growth hormones and testosterone. It also affects the hormones that control feelings of hunger and fullness, leading to increased body weight.2

 How to recognize you’re getting inadequate sleep

The ideal amount of rest varies from person to person. In general, the right amount for adults is between seven and nine hours per night.3 Stress and worry can affect the quality of slumber by making it difficult to fall asleep or interrupting sleep through the night. The best way to know if you’re not getting enough quality rest is to pay attention to how you feel during the day. Here’s a list of symptoms to be on the lookout for:2

Yawning, daytime fatigue and sleepiness

Moodiness and irritability

Depressed mood and lack of motivation

Forgetfulness, inability to concentrate, difficulty learning something new and clumsiness

Increased appetite and carbohydrate cravings

Reduced sex drive

 Tips for getting enough sleep

What you do during the day and before bedtime can have a big impact on the quality of your rest. Just a few lifestyle adjustments can make all the difference between getting a solid night’s sleep and a restless one. In addition to establishing a relaxing bedtime routine, here are some healthy habits you can try to improve your ability to fall asleep and stay asleep.5

Keep a consistent schedule – wake up and go to bed at the same time every day, even on the weekends

Make sure your bedroom is quiet, dark, relaxing and kept at a comfortable, cool temperature

Remove electronic devices, such as televisions, computers and smart phones from your bedroom

Turn off electronic devices at least 30 minutes before going to bed

Exercise regularly, but not too close to bedtime

Avoid eating a large meal or drinking alcohol before bedtime

Don’t consume caffeine in the late afternoon or evening

Reduce fluid intake before going to sleep

If you have trouble falling asleep night after night, there are also options to support your well-being through the Go365 program. Keep a weekly sleep diary for 25 Points per week or a mindfulness log for 10 Points per week. You can also connect a Go365 compatible app like Unwinding Anxiety or Stop, Breathe & Think to learn new coping skills or find peace to help you get to bed. Engage your mind and body for better sleep while getting rewarded today.

  Sources

1 Michael J Breus PhD,  “How You Can Use Sleep to Fight Back Against Coronavirus,” Psychology Today, accessed May 5, 2020. https://www.psychologytoday.com/us/blog/sleep-newzzz/202003/how-you-can-use-sleep-fight-back-against-coronavirus

2 “What to know about sleep deprivation,” Medical News Today, accessed April 16, 2020. https://www.medicalnewstoday.com/articles/307334

3 Sheldon Cohen, PhD, William J. Doyle, PhD, et al, “Sleep Habits and Susceptibility to the Common Cold,” (2009), accessed April 16, 2020.  https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/414701

4 Eric J. Olson, MD, “How many hours of sleep are enough for good health?” Mayo Clinic, accessed April 16, 2020. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

5 “Tips for Better Sleep,” CDC, accessed April 17, 2020. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

 Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

From time to time, Go365 may make available items and services from third-party vendors. While some services are provided at no additional cost to you, if you choose to use certain items and services, you may incur additional fees that are not covered by your wellness program. Similar items or services may be available at no or reduced cost under Go365, or your health coverage, if available. You should consult your Go365 program or health coverage documents for more information.  Third-party vendors may provide compensation to Humana. Humana does not endorse the items or services provided by third-party vendors.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion. Humana Inc. and its subsidiaries do not exclude people or treat them differently because of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

The constant stream of news surrounding the COVID-19 outbreak is causing heightened stress and anxiety for many. This isn’t an unusual reaction. It’s actually part of a natural built-in survival mechanism known as the “fight or flight” or stress response. Humans are wired to scan their environment for potential threats. When people perceive a dangerous situation, their bodies react in ways that are designed to help them survive imminent danger.1  

While the stress response is very effective for helping us survive an immediate threat – reacting quickly to avoid a collision when someone cuts your car off on a highway, for example – it can be counterproductive when facing uncertainty in an ongoing situation.

During this challenging time, it’s important to take appropriate action to protect your health. It’s just as important to manage stress and anxiety so you can avoid causing harm to your physical and mental health. Information therapy is a technique that can help you do both.  

 What is information therapy?

Information therapy is formally defined as, “supplying patients with health information, enabling them to make informed decisions about their health and care,” and to participate in their own well-being.2  

Information therapy can help you feel a sense of control in an unpredictable health situation. In the case of COVID-19, access to reliable information is critical to ensuring that you know what to do to prevent spreading the infection.

The key is to stick to accurate, useful information from reliable sources while avoiding media reports that are alarmist and contain misinformation. Some reputable, up-to-date websites you can go to for factual information about the coronavirus include:

·       World Health Organization

·       The Centers for Disease Control

·       National Foundation for Infectious Diseases

·       Harvard Medical School

 How to tell if you’re on information overload

As communities deal with the coronavirus pandemic, they are bombarded with breaking news reports, emails, social media posts and news articles about the crisis. Immersing yourself in the constant news cycle can create intense feelings of dread and even panic. In fact, studies show that people who are repeatedly exposed to negative, sensationalist news stories experience acute stress, symptoms similar to post-traumatic stress disorder and other long-term consequences to their well-being.3  

A constant diet of bad news can lead to overreactive decision making, like hoarding food, toilet paper and protective masks. It can also lead to excessive worry, debilitating anxiety and physical symptoms.3

While everyone reacts differently to stressful situations, there are some signs that they are struggling with a high level of stress and anxiety.4

Constant fear and worry about your own health and the health of your loved ones

Irritability

Changes in sleep or eating patterns

Difficulty sleeping or concentrating

Worsening of chronic health problems

Worsening of mental health conditions

Increased use of alcohol, tobacco or other drugs

 Practical ways to manage anxiety and nurture your well-being

Controlling your reaction to information during a pandemic is no easy feat, especially since there is a heightened level of anxiety and concern throughout our communities. However, there are practical steps you can take to help reduce stress and take care of your well-being during this difficult time.5  

Stick to only certain credible websites for information

Limit the amount of time you spend consuming COVID-19 coverage each day

Make a concrete plan about how to get through the next weeks and months that focuses on things you can control

Stock up on a reasonable amount of food and medical supplies and avoid hoarding

Stay in touch with family and friends by phone, video or social media

Carve out time every day to do something around the house you enjoy

Prioritize sleep, a healthy diet and exercise

Take breaks from electronic devices and play board games or cards or work on a creative project with your household members

 If you’re feeling overwhelmed, stressed and anxious because of the coronavirus outbreak, the Go365 program has ways to support you while earning Points. You can keep a mindfulness log for 10 Points per week or download one of our compatible apps like Unwinding Anxiety or Stop, Breathe & Think to learn new coping skills or find peace in your day. Engage your mind and body for your well-being while getting rewarded.

  Sources

1 “What Happens to Your Body During the Fight or Flight Response?” Cleveland Clinic (December 2019), accessed 4/16/20. https://health.clevelandclinic.org/what-happens-to-your-body-during-the-fight-or-flight-response/

2 D.J. Mitchell, “Toward a definition of Information Therapy,” Proceedings. Symposium on Computer Applications in Medical Care (1994), accessed 4/16/20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2247874/

3 Jill Suttie, “How to Be Intentional About Consuming Coronavirus News,” Greater Good Science Center at UC Berkley (2020), accessed 4/16/20. https://greatergood.berkeley.edu/article/item/how_to_be_intentional_about_consuming_coronavirus_news

4 “Coronavirus Disease 2019 (COVID-19): Stress and Coping,” CDC (2020) accessed 4/16/20. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fprepare%2Fmanaging-stress-anxiety.html

5 Yasmin Anwar, “When Coronavirus Anxiety Is Useful and When It Isn’t,” (2020), accessed 4/16/20. https://greatergood.berkeley.edu/article/item/when_coronavirus_anxiety_is_useful_and_when_it_isnt?utm_source=Greater+Good+Science+Center&utm_campaign=3283ee616b-EMAIL_CAMPAIGN_GG_Newsletter_April_7_2020&utm_medium=email&utm_term=0_5ae73e326e-3283ee616b-74267559

  Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

From time to time, Go365 may make available items and services from third-party vendors. While some services are provided at no additional cost to you, if you choose to use certain items and services, you may incur additional fees that are not covered by your wellness program. Similar items or services may be available at no or reduced cost under Go365, or your health coverage, if available. You should consult your Go365 program or health coverage documents for more information.  Third-party vendors may provide compensation to Humana. Humana does not endorse the items or services provided by third-party vendors.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion. Humana Inc. and its subsidiaries do not exclude people or treat them differently because of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

The situation with COVID-19 changes day by day. At Go365, we understand these uncertain times can make us all a little stir-crazy, and we want you to know we’re available to help you in your health and well-being goals. In addition to following CDC and WHO guidance around your health and social distancing, Go365 can offer you support for staying active, mitigating stress and boosting your immune system.

Why exercise now?

While you may feel like you’re just trying to survive this situation at the moment, staying physically active throughout the week is an important part of your daily routine. As Harvard Health Publishing reports, physical activity, sleep and stress management can boost your immune system. And Go365 can help with all three.

Physical activity

Though you may not be physically as close to your friends, coworkers or family members as you may like, you can still stay in touch with them by creating a custom Go365 Challenge and inviting your contacts who are Go365 members to join you. Wearing your activity tracker (or using the one on your smartphone) while you walk up and down your stairs, jog or march in place, dance in your living room can help you earn Points. Earn 1 Point per 1,000 steps each day up to 50 Points per week. Getting bored with your steps? Try one of our connected fitness apps or check out YouTube for many free and fun workout ideas.

Address your stress

Feeling anxious about the pandemic? The Anxiety and Depression Association of America reports exercise can help. Other things that may reduce panic include journaling and mindfulness. If you don’t already have ideas about how to include these practices in your day, explore these options and more on your Go365 mobile app: Five Minute Journal, Unwinding Anxiety and Stop Breathe and Think. Earn 10 Points per week when you complete an eligible activity – you could earn up to 520 Points per program year.

Sleep

A healthy sleep routine can help boost your immune system and your perspective. For those who are sheltering in place, a healthy sleep routine can help you find a sense of normalcy with your circadian rhythms and daily routine. Keep a sleep diary in Go365 and earn up to 25 Points weekly – up to 150 per program year.

While we don’t know exactly when this situation will pass, we know that supporting each other makes things a bit easier. Here’s to your well-being. 

Sources:

“Exercise for stress and anxiety,” Anxiety and Depression Association of America, accessed March 2020. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

“How to boost your immune system,” Harvard Health Publishing, accessed March 2020. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

“Lack of sleep: Can it make you sick?” Mayo Clinic, accessed March 2020. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

From time to time, Go365 may make available items and services from third-party vendors. While some services are provided at no additional cost to you, if you choose to use certain items and services, you may incur additional fees that are not covered by your wellness program. Similar items or services may be available at no or reduced cost under Go365, or your health coverage, if available.  You should consult your Go365 program or health coverage documents for more information.  Third-party vendors may provide compensation to Humana. Humana does not endorse the items or services provided by third-party vendors.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

If you’re not taking advantage of savings programs offered by your employer, you may be leaving money on the table. Plus, the earlier you participate, the more time your money has to grow before you need it for college tuition, healthcare expenses or retirement.

It’s always a great time to learn more about the financial programs offered by your employer, which might include:

401(k) and 403(b) plans – One of the most popular employer programs, these retirement-based programs help build up a retirement fund at any stage in your career. In 2020, you can contribute up to $19,500, before taxes, through a 401(k) or 403(b) plan (for non-profit companies). Your employer can match up to six percent of your contribution – think of it as “free” money. Your savings grow tax-free until you start taking distributions. 

Dependent Care Flexible Spending Account (DCFSA) – If you’re paying for daycare, preschool, summer camps or adult care for a dependent, a DCFSA allows a tax-free reimbursement for eligible expenses. Experts predict this could save an average of 30 percent in taxes every year. Ask your employer if they offer DCFSAs and when you can enroll.

Flexible Spending Account (FSA) – This is another great way to save money. With an FSA, you set aside funds to pay for out-of-pocket health care costs during your plan’s program year. You are not required to pay taxes on the funds in your FSA account. In addition, some employers make contributions to employee accounts. If your employer offers FSA accounts, they will be happy to provide details about their FSA program, including timing of when funds must be used.

Health Savings Account (HSA) – With an HSA, you can save money to pay for medical expenses and reduce your taxable income. You must be enrolled in a high-deductible health insurance plan to open an HSA. Like an FSA, some employers make contributions to employee accounts. Otherwise, for 2020 individuals can contribute up to $3,350, while families can contribute up to $7,100 annually. Plus, you never lose HSA funds – it’s a savings account that stays with employees with contributions being invested over time.

If you think you’re missing out on “free” money or tax breaks, ask your employer how to participate in these programs to optimize your savings.

Living your best financial life starts with understanding how to maximize savings opportunities. The earlier you start, the longer your wealth has time to increase.

  Sources:

Julia Kagan, “401K Plans: The complete guide,” Investopedia, accessed January 2020. https://www.investopedia.com/terms/1/401kplan.asp

“Dependent Care FSA,” FSA Feds, accessed January 2020. https://www.fsafeds.com/explore/dcfsa

“12 things you didn’t know about the Dependent Care FSA,” Employee Benefits Corporation, accessed January 2020. https://www.ebcflex.com/Education/NewsCenter/tabid/1142/ArticleID/413/12-Things-You-Didn’t-Know-About-the-Dependent-Care-FSA.aspx

“Using a Flexible Spending account (FSA),” HealthCare.gov, accessed January 2020. https://www.healthcare.gov/have-job-based-coverage/flexible-spending-accounts/

Liz Davidson, “Considering a financial wellness program for your employees: Make sure you ask these questions first,” Forbes, accessed January 2020. https://www.forbes.com/sites/financialfinesse/2019/03/03/considering-a-financial-wellness-program-for-your-employees-make-sure-you-ask-these-questions-first/#5e3094602f3b

Brianna McGurran, “How to build financial literacy–and why,” Experian, accessed January 2020. https://www.experian.com/blogs/ask-experian/what-is-financial-literacy-and-why-is-it-important/

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

Support healthier choices during the workday and every day.

Chips and cookies? Banana and whole wheat crackers? Protein bar and nuts? Your snack stash says a lot about you and your workday behavior. While it might be tempting to stock up on candy and chips, smart snack decisions can boost productivity, keep you engaged and maintain your focus.

Here’s a smart snacking strategy to help you get through the day.

10:00 a.m. – Snack time

You’ve got a few options. Healthy or not healthy? Making the right choice, though, can be impacted by how you’ve started your day. What did you eat for breakfast? Better yet, did you even have breakfast? Beginning your morning with a balanced and fulfilling meal is foundational to giving your body what it needs to get through the day. A nutritious breakfast will also make it easier to choose a snack that provides a mid-morning energy boost as opposed to filling a hungry stomach.

Here are some healthy ideas for munchies:

Homemade trail mix

Veggie chips

Cheese sticks

Raw veggies with hummus

Fresh or dried fruit

Protein or granola bars

 12:00 p.m. – Lunch time

Be prepared. It’s a simple way to eat healthier and avoid temptation. Prepping lunches for the week puts you in control of your food choices and lessens temptation to grab a fast but unhealthy food. Choose recipes that are easy to make and easy to stow in the fridge so you’re ready whether you’ve got a full lunch break or eating during another activity. Complete the meal prep over the weekend to avoid making lunch after a long day of work or when you’re busy. 

Here are some lunch ideas that are easy, quick and downright delicious:

Thai tofu Buddha bowls

Grilled chicken cobb salad

Turkey spinach pinwheels and veggies

Taco salad bowls with quinoa

Greek whole grain and grilled veggie wrap

Find more tasty recipes here: https://www.cdc.gov/healthyweight/healthy_eating/recipes.html

 3:00 p.m. – Provide encouragement

Sometimes it’s hard to stay on the healthy-eating track when you face tempting, but less nutritious options around the kitchen. Remember, you can be an inspiration to others. When the topic of food comes up during a conversation with colleagues, let them know how easy it is to make healthier substitutions for that hamburger and fries or share some of your favorite meal prep tips.

 You can also encourage your employer to support healthier choices for everyone. Here are some ideas to inspire leadership.

Get creative with a team cookbook. Ask your coworkers to share their favorite healthy recipes and compile the collection into a simple downloadable file.  

Join your company’s wellness team, or start one, to show your commitment to making heathier choices. Your involvement can positively impact the culture for everyone in your organization.

Create a support circle by finding coworkers who share your passion for eating healthier. Lean on them for support and accountability when you need to stay on track. Share food prep ideas and new restaurant delivery finds. Hand out the high-fives when someone makes it through the week without giving in to temptation.

  Sources

11 Quick Lunches to Bring to Work,” Damn Delicious.net, Accessed January 2020. https://damndelicious.net/2018/05/19/11-quick-lunches-to-bring-to-work/

Rodney Goodie, “How to Control Diabetes at Work,” St. Hope Foundation, Accessed January 2020. https://offeringhope.org/control-diabetes-work/

Noma Nazish, “Five Smart Ways to Eat Healthier at Work,” Forbes, Accessed January 2020. https://www.forbes.com/sites/nomanazish/2019/02/28/five-smart-ways-to-eat-healthier-at-work/#29852c61465f

Susan M. Healthfield, “How to Encourage Healthy Food Choices at Work,” The Balance Careers, Accessed January 2020. https://www.thebalancecareers.com/how-to-encourage-healthy-food-choices-at-work-1917961

“Ten Ways to Encourage Healthy Eating at Work,” Personnel Today, Accessed January 2020. https://www.personneltoday.com/hr/ten-ways-to-encourage-healthy-eating-at-work/

Go365 is not an insurance product. Not available with all Humana health plans.

These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

Set yourself up for a healthy holiday season and earn Points.

If you find yourself literally counting down the seconds left in your elliptical workout or sick of running the same streets every morning, it’s time to switch up your routine. Keep your workouts from becoming stale by trying new things to jump-start your healthy holiday habits. Venture into a Zumba class for a total change of pace, or just try tweaking your usual activity.

Switch up your routine Instead of running the same distance at your normal pace, add some speed intervals. Incorporate some resistance training and do a bit less cardio. Being active means enjoying the journey and the process. Humans are creatures of habit. But, don’t brush off a certain type of exercise until you give it a fair shot. Balance is key. You might come to love it. When the type of exercise you find becomes your favorite activity, participating in it doesn’t become a chore, but rather something you look forward to every day.

Find a fitness buddy One of the best ways to stay engaged with exercise and committed to a regular schedule of activity is to find people you want to work out with. Join a running group, try a spin class or strike up a conversation while doing partner stretches in a yoga class.

Push beyond the plateau You don't want to hit a plateau in your exercise routine, especially during the holidays. If you do the same workouts at the same intensity all of the time, you are less likely to progress in strength and/or cardiovascular performance. Sometimes trying something new can mean working on active recovery techniques to avoid burnout and allowing your body time to repair itself.

Stretching and balance movements can help you:

Keep joints flexible

Reduce the risk of injury

Get ready for activities, like walking and swimming

Build core muscle strength

Low-impact activity ideas:

Pilates and other slow, stretching and balance-based movements

Tai chi or other disciplines rooted in a culture that you’re interested in learning about can help you stay focused

Using a medicine ball or stretch bands

Dancing, which is also an aerobic activity

Sources Ben Greenfield, “10 Ways to Keep Your Workouts Exciting,” huffingtonpost.com, accessed November 2016. http://www.huffingtonpost.com/ ben-greenfield/workout-tips_b_1449209.html/

Kerri Davis, “10 Ways to Keep Your Exercise Routine Fresh,” fittoyounc.com, accessed November 2016. http://www.fittoyounc.com/10-ways-to-keep- your-exercise-routine-fresh/

Go365 is not an insurance product. Not available with all Humana health plans.

These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

Its only ten minutes - high intensity intervals                                                                                                

Let’s be real. None of us have endless time and energy to devote to exercising. That’s where high intensity interval training, or HIIT, can be helpful. HIIT is a style of exercising that includes alternating between periods of all-out effort and low effort. A short sprint up a flight of stairs followed by a walk back down, for example, is considered interval training. Or, a set of burpees followed by bodyweight rows. Check with your physician to determine what’s right for you.

HIIT is a highly portable performance-training tool that leverages gravity and body weight to save you time without sacrificing results.

A study published in the Journal of Applied Physiology, Nutrition, and Metabolism noted that as little as three HIIT sessions per week involving 10 minutes of intense exercise was shown to improve aerobic capacity, enhance exercise tolerance and lower markers of disease risk in healthy people and those with cardio metabolic disorders after just a few weeks.1

What’s VO2 max?

When you “google” scientific studies on high-intensity interval training, your search will inevitably return results referring to your VO2 max. This is a measurement of the maximum volume of oxygen that your body can use, and it’s a major factor in determining your endurance level.

Your goal during high-intensity periods is to reach and sustain your VO2max. That is, you need to get moving fast and long enough to make your breathing difficult, and be able to hold that speed for a fair amount of time. Think sprinting, not jogging. You want to repeatedly achieve and sustain this Vmax level of exertion.  

Generally speaking, the three best choices are:

Biking

Rowing

Sprinting

To get started, begin your workouts with 2 to 3 minutes of a low-intensity warm-up. Next, perform 20 to 30 minutes of HIIT. Finish by cooling down for 2 to 3 minutes.

References  

Brittany Allen, “Save Time and Workout Efficiently with HIT Exercises,” Pittsburgh.citymomsblog.com, accessed November 2016. http://pittsburgh.citymomsblog.com/fitness/save-time-workout-efficiently-hiit-exercises/  

Alexandra Duron, “The Best Time-Saving Workout,” womenshealthmag.com, accessed November 2016. http://www.womenshealthmag.com/fitness/the-best-time-saving-workout  

Matt Fitzgerald, “How to Maximize Your VO2max Training,” active.com, accessed November 2016. http://www.active.com/running/articles/how-to-maximize-your-vo2max-training

Footnotes  

1 Bahr R, Sejersted OM. 1991. Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism 40(8): 836-841 CrossRef, Medline

  These non-insurance services are provided by Humana EAP and Work-Life Services. This material is intended for informational purposes only and should not be construed as medical advice or used in place of consulting a licensed medical professional. Consult with your doctor to determine what is right for you. Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana EAP and Work-Life Services or its parent, subsidiaries or affiliates. This site is only updated periodically; therefore, any information presented may be out of date. Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex. English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711). Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711). 繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

Balanced diet and meal prep are two of the key ways you can manage your health.

Here are some healthier eating strategies, Go365 ® tools and resources that could help make your health goals a little tastier and much more sustainable this holiday season.

 SET HEALTHY GOALS

• Change the way you think about food. For the next 45 days, think of yourself as a “data manager” rather than a “dieter”. Start a weekly food log and to connect a compatible activity tracker device. By looking at the data on calories you take in and calories you burn through exercise, you can be more thoughtful about finding the healthy eating habits that work for you.

• Set a reasonable target. Just like it may take time to put on extra pounds, it takes time to lose them. Gradually losing one to two pounds a week over the next 45 days may help you be more successful in sustaining your new weight in the future. Join the conversation on healthy weight.

 PLAN AHEAD

• Take time to track what you’re eating before you dive in. Stopping to think before you eat can help you make healthier choices. Don’t just look at the big items on your plate – protein, vegetables, carbs. Smaller things like dressings, condiments and sweeteners can add up fast. Think about what’s worth fitting into your calorie budget and what you can do without.

• Put together a healthier plate. To get the volume of food that will keep you satisfied, and ensure a well-balanced diet, try to make your plates 50% produce, 25% whole-grains such as brown rice and whole-wheat pasta and 25% lean protein such as grilled chicken, tofu or fish. Picnic-style plates divided into sections can help you keep portion sizes under control.

• Cook at home more. Preparing your food may help you better understand what you’re eating. Home-cooked meals help because they’re usually lower in calories, fat and sodium, and contain more nutrient- and fiber-rich produce than restaurant fare, fast food and takeout meals. Find plenty of healthy meal ideas by visiting our recipes on Tumblr. 

TRY SOME SIMPLE TRICKS EVERYDAY

• Reach for fresh, whole foods. Cutting down on packaged foods with lots of ingredients can add up to healthy weight loss over time.

• Control your cravings. If you’re dreaming of pasta, veggie spirals can be a tasty, low-cal “spaghetti”. Spreading powdered peanut butter on fruit, adding it to your oatmeal or using it in a stir-fry delivers the same nutty taste as peanut butter with much less fat. To cut the calories when making French fries or other crispy foods, try oven-roasting.

• Don’t let added sugars add up your calorie count. Check ingredient lists for the names of products you may not think are sugars like agave, dextrose, fruit juice concentrate, fructose and malt syrup.

• Slow down. Try putting your fork down between each bite; this gives your brain more time to receive the message that you’re full—before you spring for second helpings.

• Shorten your eating hours. Some people prefer eating small amounts spread out over the course of the day to the traditional three larger meals. But if you love a late-night snack, keep in mind that keeping your nibbling to a smaller chunk of the day could be healthier.

 1 https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.html

2 https://www.today.com/today/amp/tdna116482

Go365 is not an insurance product. Not available with all Humana health plans.

These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).

The U.S. Department of Health and Human Services honors the month of July as National Minority Mental Health Awareness Month. Although one in five Americans suffers from a treatable mental health condition, racial, ethnic, and other minority groups are more likely to experience the risks that lead to these mental health conditions. By facing discrimination, marginalization, gaps in physical health, and income, those in diverse populations may find themselves struggling with mental health challenges longer than others.

Mental health conditions do not discriminate

Regardless of gender, race, color, or identity, anyone could be susceptible to the causes that lead to mental illness. In some diverse groups, the rate of mental health conditions is the same as (or even lower than) white individuals. However, they may lack access to mental health care leading to risks like fewer diagnoses of mental illness or increased risk of suicide.

Rates of depression are lower in blacks (24.6%) and Hispanics (19.6%) than whites. However, depression is more severe and disabling in this minority population due to low or poor access to mental health care

American Indian and Alaskan native children suffer the highest rates of depressive episodes and self-reported depression than any other racial/ethnic group in America, leading to substance abuse and suicides at a younger age

Those who identify as LGBTQ are 2.5 times more likely to experience depression, anxiety and substance abuse than heterosexual individuals. Transgender individuals of color have an increased risk of suicide compared to white transgender individuals

Multi-racial minorities report thoughts of or attempts at suicide more than any other minority (28.1%)

How culture affects mental illness

Culture may also affect why minorities have low or poor access to treatment for physical or mental health conditions. For example, Latino or Hispanic individuals may resist a mental illness diagnosis due to social stigma. Black individuals also tend to keep their personal challenges private for fear of rejection or shame within their community. LGBTQ individuals experience discrimination or lack of family support and therefore may attempt to face mental illness alone.

Culture may also affect why minorities have low or poor access to treatment for physical or mental health conditions. For example, Latino or Hispanic individuals may resist a mental illness diagnosis due to social stigma. Black individuals also tend to keep their personal challenges private for fear of rejection or shame within their community. LGBTQ individuals experience discrimination or lack of family support and therefore may attempt to face mental illness alone.

Education and awareness

Despite progress in recent years, there is still a stigma associated with mental illness. You can lessen embarrassment by helping people understand that mental health is an essential part of well-being — just like a healthy diet, sleep and exercise.

Members of minority communities also face barriers to mental health care, high medical costs, low or poor access to health care, language barriers, and cultural challenges surrounding mental illness. Some cultures or ethnic groups face mental illness stigma or their trust or beliefs do not align with western medicine’s treatment of mental illness. Diverse minority populations feel that they are misunderstood or are simply unaware of the availability of treatment options.

Understanding resources and options

Learning more about available resources is the first step to overcoming health care barriers for diverse minority populations.

Ask your employer for easily accessible resources like available providers who take their insurance, providers who take no insurance, practitioners who speak different languages, or health professionals who understand the cultural challenges of minority groups

Find and recommend educational seminars or meetings your workplace can hold to discuss options so employees can find the health care right for them

Check out the resources that are available in your Employee Assistance Program (EAP) to get the answers you need about health care

Creating better mental health care culture

Although the overall quality of mental health care has improved, disparities still persist for those in minority populations. The United States is becoming more diverse. It is estimated that over half of all Americans will belong to a minority group by 2044, meaning everyone must start doing more now to bring awareness and better care to an increasingly diverse population.

Here are some organizations offering ideas:

U.S. Department of Health and Human Services honors the month of July as National Minority Mental Health Awareness Month. Learn more here: https://www.minorityhealth.hhs.gov/omh/content.aspx?ID=9447

The National Alliance on Mental Illness (NAMI) offers tips to finding the right provider for your cultural background here: https://www.nami.org/getmedia/96871c65-293b-42cb-9697-091897cfd8bd/flyer_culturallycompetentproviders2016

Other ways to break down the barriers to better mental health care include more education, awareness, diversity training, and policy changes to reduce the stigma surrounding mental illness. Community outreach would also help those minorities who are unaware of the availability of beneficial care for their mental wellness.

With a better understanding of where care is lacking and why, more can be done to help bridge the cultural differences and approaches to mental health in America.

Sources:

“Understanding Barriers to Minority Mental Health Care”, USC Department of Nursing, accessed May 2019,

“Ethnic and Racial Minorities and Socioeconomic Status”, American Psychological Association, accessed May 2019,

“Infographic: Minority Mental Health”, Mental Health America, access May 2019,

“Mental Health Disparities: Diverse Populations”, American Psychiatric Association, accessed May 2019,

Sandra L. Colby and Jennifer M. Ortman, “Projections of the Size and Composition of the U.S. Population: 2014 - 2060”, United States Census Bureau, accessed May 2019,

Elena Schatell,“Challenging Multicultural Disparities in Mental Health”, accessed May 2019

Working out while traveling can be a difficult task. You aren’t familiar with the run routes and time is often a hot commodity. So, while you’re traveling you may need to adapt your fitness routine, as well as your mindset.

Keep in mind that doing something on your vacation or business trip is better than doing nothing at all. Your training plan may say that you need to run seven miles today, but your itinerary may not leave you even a half hour of free time. Do some jumping jacks or hip strengthening exercises to keep your body moving instead. Maybe you can shorten your runs and substitute interval training. You may even be able to rent bikes and go for a ride with your family or work associates and enjoy the local scenery.

Another thing to keep in mind is that your body can almost always benefit from rest and recovery. If you’ve been training hard, your bones could actually be at their most fragile.[1] While your training plan says to keep going, you may want to think about scaling back your workouts while you’re on the go. Your body may recover more fully and you can pick up fresh with more intense training when you get home.

[1] John David, “3 Reasons You Need to Add Down Weeks into Your Training,” Runner’s Connect, accessed October 2016. https://runnersconnect.net/running-tips/down-weeks-why/

Resources

Jeff Gaudette, “Training Tips For When You’re Traveling,” Competitor, accessed October 2016. http://running.competitor.com/2014/01/training/training-tips-for-when-youre-traveling_71832

Jenny Hadfield, “How to Stay on Track With Your Training During Vacation,” Runner’s World, accessed October 2016. http://www.runnersworld.com/ask-coach-jenny/how-to-stay-on-track-with-your-training-during-vacation

 Disclaimers

These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

 Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711).