WELLNESS: 2020 VISION
ESHCA Wellness Newsletter
April 2020
The shareable link (printable) for this issue: https://conta.cc/2UTSvNv
For complete member services visit us at: www.eshca.org
Coronavirus 2019 (COVID-19): First Aid

If you have symptoms...
  • Call your doctor, do not go to Urgent Care or the ER (prevent spreading the virus)!
  • MVP is offering a free telemedicine option myERnow (click to view details).

What is COVID-19?
Coronaviruses are a family of viruses first identified in the 1960's, however, they are believed to have circulated in humans for centuries. They cause both minor and severe respiratory illnesses including the common cold, Severe Respiratory Syndrome (SARS) and the Middle East Respiratory Syndrome (MERS). COVID-19 is a new strain, people have not developed antibodies (previous exposure) and there is currently no vaccine.

Symptoms manifest 2-14 days after exposure. The CDC believes it is most contagious when people are most symptomatic, BUT there is evidence that the disease can be spread by people who are asymptomatic . Data suggests there may be a high percentage of people with the disease that never exhibit symptoms but are contagious. Symptoms can range from mild to severe and include:
  • fever
  • cough
  • shortness of breath

Emergency warning signs, seek immediate medical attention if you have the following:
  • trouble breathing
  • most fatalities in China developed Acute Respiratory Distress Syndrome (ARDS), fluid builds up in the small air sacs of the lungs limiting amount of oxygen getting to vital organs. Average ARDS age was 61 years old (China).
  • persistent pain or pressure in the chest
  • confusion or inability to arouse
  • bluish lips or face

Who is at the greatest risk?
  • 1) Chinese data reports 87% of cases were in people 30-79 years of age.
  • BE ADVISED: young people do get sick, typically, it is less severe but they do spread the virus! Cases were prossibly under reported in China because they were less severe and reported more often in the US because of wider testing protocals.
  • 2) Individuals with underlying medical conditions (heart or lung disease, diabetes). Reinforces, the Annual Physical Incentive and the "Know Your Numbers" campaign!

Prevention
  • Thought to spread person to person between people in close contact (6 feet or less).
  • through respiratory droplets when an infected person coughs or sneezes
  • possible evidence it may be airborne, if you are high-risk, please consider isolating yourself. The 6 foot rule may not keep you safe.
  • Protect yourself
  • wash your hands (20 seconds)
  • if soap and water is not available use a hand sanitizer that contains at least 60% alcohol
  • avoid touching your eyes, nose or mouth with unwashed hands
  • average person touches their face 15x/hour
  • avoid close contact with infected people
  • Protect others
  • stay home, especially if you are sick
  • cover your mouth and nose with a tissue when you cough or sneeze and dispose of the tissue in the trash
  • if you cough or sneeze immediately wash your hands or treat yourself with hand sanitizer
  • Should you wear a facemask?
  • wear a facemask if you are sick and around other people.
  • if you are not sick - only wear a facemask if you are caring for someone who is sick and they are unable to wear one (current CDC recommendation)
  • Clean and disinfect frequently touched surfaces daily (tables, doorknobs, keyboards, etc.)
  • The virus can "live" on plastic or steel surfaces for 3+ days; use bleach or an alcohol solution

Takeaways:
  1. COVID-19 is more contagious and deadly than the flu.
  2. All ages are at risk and capable of spreading the virus. Protect your yourself and your love ones.
  3. Isolate yourself if possible and if not respect the 6 foot rule.
  4. If you are high-risk, isolate yourself as much as possible.
  5. If you have family or friends who are high-risk, monitor them with phone calls and avoid close contact (6 feet may not be sufficient). If possible, stay out of their homes for their safety.


Financial Wellness:
4 Key Decisions for a Successful Retirement
This month the QCI team examines 4 critical decisions in regards to retirement including:

  1. Start saving now!
  2. Wait to take social security!
  3. Delay retirement as long as possible!
  4. Don't touch your retirement plan until retirement!

Click here to read the QCI article!!!
Recipe of the Month...Black Bean Burrito Bowl!!!
This is a recipe from Purple Carrot, an online food box subscription. My family has tried several of these food box options and there is one for every taste (meat eaters, vegetarians, etc.). Simply sign-up, most do not require a long-term commitment, review your menu options and place your order. You will receive all the ingredients and the recipe, through the mail. The recipes are on heavy duty cards, so you can use them repeatedly, ordering your supplies from the company or going to the grocery store and getting them yourself. Food boxes make meal prep quick and easy while educating you on preparing well-balanced, healthy meals. Purple Carrot is a vegan food box, the Black Bean Burrito Bowl is filling, packing 660 calories and 25 grams of protein. Both of my college age sons were surprisingly complimentary on the taste and their satisfaction with the meal.

Click here to see the recipe!!!
$25 Incentive Challenge - The Triple A Challenge

This is a repeat of last years April Almond and Apple Challenge, the goal is to develop healthy nutrition habits that carry over into "on the job" practices. It is easy to replace an unhealthy habit with this healthy combination. For example, use it to replace your morning donut or your afternoon bag of chips, you could even use it in place of a cigarette. Replacing a serving of fat, sugar or 365 cigarettes in a year with a healthy, nutrient rich snack is a powerful move toward better health!

  • 3 objectives:
  • 1) Reduce sodium
  • 2) Increase fruits and vegetables
  • 3) Increase "healthy" fats and protein

To receive the $25 incentive:
  • 1) Eat an Apple/Almond combination on 12 separate days in the month of April (through 5/14).
  • Want variety? Swap any fruit or vegetable and nut (see examples on the log).
  • Can't eat nuts (diverticulitis, etc.)? Record a fruit and a vegetable you ate each day.
  • 2) Download and record on the Fruit and Nut Log (click and print). Upon completion of the 12 days (must be done on 12 separate days) email (cell phone picture works), mail or fax me a copy. If you are unable to print, make your own log, I will take it!
  • 3) Every member of the household is encouraged to participate but only 1 incentive card can be issued to each member-household with the exception that more than one employee-member lives in the household. Let me know if you have questions.
  • 4) Make this healthy nutrition habit an "on the job" practice!!!

Strength Exercises - Core Combo #2
Strengthening the lower back requires attention to all the muscles that surround and act on the spine. These muscles are often referred to as core muscles and include not only the spinal muscles but also the abdominals, glutes, hamstrings and hip flexors. In order to achieve the most stable joint, every strength exercise should be accompanied by an exercise targeting the muscles on the opposite side of the joint. Therefore, all exercises should be done in combinations (agonist and antagonist). For complete conditioning incorporate the Full Body Stretch routine as well!.
Strength Combo #2 - Twisting Crunch/Bird Dog
1) Twisting Crunch
  • Lay on your back and "engage your core" (pull your belly button tight to your spine).
  • Place hands behind your head or across your chest.
  • Gently roll your upper torso forward (breathing out in the process) then rotate your shoulder toward your opposite hip.
  • Pause and return to the start position.
  • Repeat for 10+ repetitions; do 1-3 sets.
2) Bird Dog
  • Start on your hands and knees and "engage your core".
  • Slowly lift your right arm, reaching as far out as possible while simultaneously lifting and extending your left leg.
  • Reach as far forward with your fingers as possible and push the heal of your foot as far back as possible. Reach long, not high.
  • Pause and return to the start position.
  • Complete 5-10 repetitions, then repeat on the opposite side; do 1-3 sets.