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2025年4月10日星期四

Healthier planet, healthier you

Protecting the Earth benefits the environment and can improve your health, too. Making small, sustainable changes in your daily routine can have a lasting impact on both your well-being and the planet. Here are a few ways you can make an impact:

Plant trees and shrubs: These plants beautify your space, prevent soil erosion, and absorb carbon dioxide.
Support pollinators: Grow a variety of plants that attract bees, butterflies, and hummingbirds. Reduce or eliminate pesticide use, and consider adding bee condos, bat boxes, or hummingbird feeders to create welcoming habitats.
Choose local foods. Opt for locally-grown produce and locally-raised meats to minimize the environmental impact associated with food transportation and packaging. If possible, start your own garden or join a Community Supported Agriculture (CSA) farm to enjoy fresh, in-season produce.
Reduce paper usage. Switch to paperless billing, subscribe to digital versions of magazines, and unsubscribe from unsolicited mail.
Recycle appropriately. Familiarize yourself with your local recycling guidelines so you know how and where to properly dispose of recyclable materials.
Conserve energy and water. Be mindful of your energy and water usage by taking shorter showers, unplugging electronics when not in use, and turning off lights when leaving a room.
Use reusable water bottles. Filter your own water and use reusable bottles to decrease plastic bottle waste.
Choose alternative transportation. Whenever feasible, walk, bike, or use public transportation to reduce carbon emissions. Carpooling with friends or coworkers is another effective way to lessen your environmental footprint.

Simple ways to declutter your mind

Life can get busy, and it’s easy to feel overwhelmed by too many thoughts and worries. But with the right tools, you can find calm and clarity. Take the first step toward a clearer mind today.

Why declutter your mind?

When your mind is full of worries, distractions, or stress, it’s hard to focus or relax. By clearing mental clutter, you can:

Reduce your stress and feel less overwhelmed
Think more clearly throughout your day
Make better decisions in the moment
Improve your mood and energy levels
Be more present in conversations and activities
Find moments of calm and focus

Simple ways to declutter your mind

Pause and breathe
When your mind feels busy, stop, close your eyes, and take a few deep breaths. Focus on the present moment and let the worry go.

Make a list
Write down what’s on your mind—tasks, worries, or things to remember. This clears up mental space and helps you focus on one thing at a time.

Simplify your space
A messy room can make your mind feel cluttered. Take a few minutes to tidy up and create a calmer environment.

Set boundaries
Overloading your schedule adds stress. Set limits and say no to things that don’t serve you. Prioritize time for yourself.

Practice meditation or deep breathing
Spend just 5-10 minutes each day meditating or breathing deeply. It helps calm your mind and reduce stress.

Challenge negative thoughts
When negative thoughts arise, pause and replace them with something positive. Be kind to yourself—you deserve it.

Limit screen time
Take breaks from your phone and computer to avoid mental overload. Spend time outside or enjoy a hobby to refresh your mind.

Talk to someone
If you’re feeling overwhelmed, talk to a friend, family member, or a professional. Sharing your feelings can help you feel lighter and more understood.

You don’t have to do all these things at once—take small steps every day. Be patient with yourself and trust that the process works.

5 quick fixes for unhealthy habits

The busyness and stress of life can allow bad habits to sneak into your daily routine. Luckily, spring is a time of new beginnings–and it’s a great time to start turning some of those less healthy habits around. Read on for 5 ways to nip common bad habits in the bud, replacing them with healthier behaviors.

Bad habit: Not staying on track with your yearly checkups

Quick fix: Call your doctor or schedule an appointment online!

You don’t need to see your doctor today–but you do need to get on their schedule. So today, hop online to set up an appointment for a yearly checkup, or call your doctor’s office. Future You will be happier and healthier as a result of you taking this first step!

Bad habit: Constantly getting takeout on the way home from work

Quick fix: Choose a day and make takeout a weekly treat

It’s tempting to hit the drive-thru when you’ve had a tiring or stressful day, but relying on restaurant-cooked food all the time isn’t the best for your health or your wallet. Decide on one day a week that’s your “takeout day”–it’ll be a treat you can look forward to.

In the meantime, stop by the grocery store and pick up some healthier items for weekday meals that are low-effort to prepare. Consider ready-made salad kits, rotisserie chicken, frozen steam-in-the-bag vegetables or brown rice, cans of low-sodium soup, pre-cut snackable veggies like carrots or bell peppers, no-sugar-added applesauce, lean cold cuts like turkey and whole wheat bread for sandwiches, and fresh fruit like grapes, oranges, and bananas.

Bad habit: Doomscrolling social media

Quick fix: Sign out of social media and do something truly social!

If you’re feeling anxious or overwhelmed, it’s easy to get sucked into mindlessly scrolling through social media. But, ironically, it’s likely that you’re not doing much that’s actually social! Instead, use your phone for a different purpose: Call or text a friend or loved one.

Or, if it’s too late at night to reach out to them, grab a pen and paper or a cute greeting card and write them a note of appreciation or just to say hi. This can help you maintain strong relationships with others while helping you reduce the stress that doomscrolling often brings.

Bad habit: Not taking your breaks at work

Quick fix: Set periodic reminders to stand up and stretch or take a 5-minute walk

Sitting too much is bad for your health. Understandably, when you’re in the groove at work, it can be hard to remember to take breaks. Lean on technology to help you remember–set reminders in Outlook to take brief breaks. Get up and stretch, take a brisk walk, or go refill your water bottle. These healthy actions can help you feel refreshed and less stressed when you turn your focus back to work.

Bad habit: Being a couch potato after work

Quick fix: Don’t give up the TV–just the couch!

We’ve all had those days where we want to indulge in mindless TV or binge-watching. Good news: The TV’s not the problem, as long as you’re not sitting while you watch!

Start by walking in place during commercial breaks. Then work your way up to walking in place for part of the show, and then all of the show. You get your TV fix, and you also get to be active. It’s a win-win!

These might seem like small changes, but over time, the effects of these small changes add up to a healthier, happier you!

Women’s History Month: Honoring women healthcare leaders

Women’s History Month is celebrated annually in March to celebrate the of essential role of women in the United States’ history. For Women’s History Month, we are highlighting the recent achievements of six women leaders in the American healthcare field. We hope you will be inspired by the impactful contributions of these experts.

Nancy Brown is the Chief Executive Officer of the American Heart Association (AHA). Under Nancy’s leadership as CEO since 2008, the AHA has become a global authority on cardiovascular and brain health. Nancy champions equitable health for all and is committed to innovation at the intersection of science, technology and public health on behalf of patients and their families. Read more about her here.

Tracy A. Neal-Walden, Ph.D., is the Chief Clinical Officer of Cohen Veterans’ Network. She leads the development and implementation of network-wide clinical practice guidelines and ensures all the network’s clinics meet the highest professional standards of access, empirical quality care, and ethical service delivery. She is a veteran of the United States Air Force, where she served for over 24 years as the Air Force’s Director of Psychological Health and Chief of Behavioral Health, retiring in the rank of Colonel. Read more about her here.

Karen B. DeSalvo, M.D., M.P.H., M.Sc., is the Chief Health Officer at Google. Dr. DeSalvo is passionate about improving access to high-quality, affordable care for all, especially vulnerable populations. She previously served as Assistant Secretary for Health in the U.S. Department of Health and Human Services. Learn more about her here and here.

Bonnie Castillo, RN, is the Executive Director of National Nurses United (NNU), leading the country’s largest professional organization of registered nurses. She is a proponent of Medicare for All and the adoption of safe nursing staffing models. Read more about her here and here.

Annette Walker, M.H.A., is the President of City of Hope Orange County. She oversees the organization’s Irvine, California-based comprehensive cancer research and treatment center, known for its lifesaving clinical trials and leading-edge technologies. She is passionate about closing the healthcare gender gap through sponsorship and mentorship. Learn more about her here and here.

Rosanna Morris is the Senior Vice President, Chief Operating Officer of MD Anderson Cancer Center, where she oversees inpatient and outpatient operations, ensuring the center provides high-quality care for patients and their families. After the death of a 23-year-old leukemia patient at MD Anderson, she led efforts toward improved blood transfusion safeguards and education as well as adverse event reporting. Learn more about her here and here.

For more information about Women’s History Month:

Learn about the history of Women’s History Month
Visit womenshistorymonth.gov and peruse their exhibits and collections

Take your workout outside!

Exercising outside is more than just a change of scenery. Being outdoors can improve your mood, boost your energy, and add variety to your routine. If you’re used to working out in the gym or at home, why not switch things up by taking your workout outside?

The benefits of outdoor workouts include:

Fresh air and vitamin D
Outdoor workouts expose you to fresh air and sunlight, which helps your body produce vitamin D, crucial for bone health and immune function. Just be sure to wear sunscreen to protect your skin.

A natural mood boost
Nature can reduce stress and anxiety. Being outside can improve depression symptoms and help you focus. The natural beauty of parks, trails, and beaches can help you feel more relaxed and focused, making it easier to enjoy your workout.

More variety and challenges
Outdoor workouts offer different types of activities from a gym. You can run on trails, do bodyweight exercises in the park, or even try activities like hiking or biking. The uneven terrain and natural obstacles like hills can make your workout more challenging, helping you build strength and stamina.

Ways to take your workout outside

Go for a run or walk
One of the easiest ways to get started is by simply taking your run or walk outdoors. Whether you’re jogging through your neighborhood, hitting a local trail, or walking along the beach, being outside can make the experience more enjoyable.

Bring your bodyweight exercises outdoors
You don’t need equipment to get a great workout outside. Do push-ups, squats, lunges, and planks outdoors. Parks or your backyard provide plenty of space and natural obstacles for variety.

Try yoga or stretching
Yoga is a great activity to try outside. The calmness of nature can help you focus and feel more refreshed.

Go hiking or biking
For something more adventurous, try hiking or biking. Not only will you get a full-body workout, but you’ll also get to enjoy the beauty of nature. Hiking improves balance and strength, while biking boosts endurance and lets you explore nature.

Join an outdoor class or group
If you’re looking for motivation or even friendship, consider joining an outdoor fitness class or group workout. Many communities offer outdoor yoga, boot camps, or running clubs. Exercising with others can make it more fun and help you stay committed.

Bond with your family—including your furry family members!

Outdoor workouts are a perfect opportunity to get the whole family involved! Play games like tag, toss a frisbee, or have a family relay race. You can also turn everyday activities like biking or hiking into family adventures. It’s a great way to set a positive example and encourage healthy habits for kids.

Plus, if you have a dog, why not make them part of your outdoor workout? Dogs love being active and are great workout partners! Take your dog for a run, a long walk, or try dog-friendly activities like hiking or agility training. Not only will you get your exercise in, but your dog will benefit too, plus it’s a fun bonding experience.

Before you head out, review these basic safety tips for outdoor workouts

Wear the right gear. Make sure to wear comfortable shoes that are suited for the activity you’re doing, whether it’s running, hiking, or biking. If you’re working out in the evening hours, wear reflective clothing or lights so that you are visible to others.
Stay hydrated. Bring a water bottle, especially if you’re going to be exercising in the sun for an extended period.
Check the weather. Be mindful of the weather conditions before heading outside. Avoid working out in extreme heat or during storms.
Protect your skin. Always wear sunscreen, even on cloudy days, to protect your skin from UV rays.
Keep your dog safe. Make sure to abide by the leash laws of wherever you and your pup are working out. Bring water and a collapsible bowl for your dog so they stay hydrated, too!

Taking your workout outside can make exercise more fun and beneficial for both your body and mind. We hope you enjoy the fresh air, sunshine, and all the benefits of nature during your next workout!

Improve your physical health by managing your stress

Stress has a profound impact on physical health, influencing nearly every system in the body. When you feel stressed, your body is releasing hormones such as cortisol and adrenaline, triggering your fight-or-flight response. Chronic stress can lead to prolonged activation of the fight-or-flight response, contributing to various health issues. High levels of stress are linked to:

An increased risk of cardiovascular diseases, including hypertension and heart disease
A weakened immune system, making you more susceptible to infections and illnesses
Disrupted digestive processes, leading to conditions like irritable bowel syndrome (IBS) and acid reflux
Metabolic imbalances, affecting weight regulation and increasing the risk of diabetes

It’s important to take time every day to do simple activities that calm your body and mind so that you can reduce stress, restore a sense of well-being, and protect your health. Get started with these ideas.

Follow healthy habits to lower your risk of catching colds and other viruses. Chronic stress can affect the body’s ability to regulate the inflammatory response to fight the cold virus early and quickly. Get good sleep, drink plenty of water, and eat nutrient-dense foods.

Reduce “brain fog” by taking short stress-relief breaks throughout the day. This may help suppress the cortisol output that affects brain neurotransmitters, helping to clear your head. Soothe yourself with deep-breathing exercises, walking, and other enjoyable physical activities.

For better sleep, don’t let your worries climb into bed with you. Track troubling thoughts in a worry journal, create a relaxing wind-down routine that includes a warm bath and herbal tea, or read to escape to a whole new world. Excessive worrying prior to bedtime can boost adrenaline levels, keeping you tossing and turning and preventing you from getting a good night’s sleep. Sleeping well can help you be happier and more energized the next day, so it’s worth it to address your worries before going to bed.

Use good sleep and regular physical activity to help calm your skin. Speaking of sleep, getting proper sleep, exercising, and doing relaxation techniques like meditation may play a part in helping to calm acne breakouts, rashes, eczema, and other skin conditions. Elevated cortisol levels raise blood sugar, which can damage the collagen and elastin that plumps the skin and keeps it smooth and healthy.

Stretch and move around to soothe stress-related achiness and pain. Taking a break with a combination of relaxation and exercise can help break the link between chronic stress and chronic pain. Stress prompts the output of adrenaline, which triggers ongoing tension, making your head, neck, or even your legs and other muscles rigid and sore. Manage it by getting up to stretch or walk periodically.

If you notice that you’re feeling stressed all or most of the time, take more active measures. Talking it out with someone close to you, joining a support group, and carving out more time for yourself may help you feel less overwhelmed and more balanced. You may also want to seek help from a professional counselor or your doctor.

Healthy resource roundup, May 2025

There are a number of important health observances happening in May. We have compiled a variety of resources so that you have quick, easy access to tips and information to help you get healthier.

May Health Observances

Employee Health and Fitness Month

From the National Association for Health and Fitness, what is Global Employee Health & Fitness Month?
From the Health Advocate blog, learn about different kinds of workplace well-being programs that may be available to you
Plus, for remote and/or hybrid workers, check out these tips for how to stay active while working remotely

National High Blood Pressure Education Month

From the American Heart Association, get the facts about high blood pressure
From the Health Advocate blog, learn why blood pressure screening is key

Better Sleep Month

From the Health Advocate blog, create a plan for better sleep and find out how to improve your sleep with a digital detox

Mental Health Awareness Month

From the Health Advocate blog, learn how to make time to focus on your mental health

Stroke Awareness Month

Understand the types of strokes and how they affect the brain
From the Health Advocate blog, learn the signs of a stroke