Your 2023 Health & Wellness Goals

MARAD

Winter Bulletin

Habits for a healthy new year

Sticking to New Year's resolutions can be challenging, but small and actionable goals can help you make changes for the better. Here are some health & wellness goals to consider for 2023.

Pick a month for medical maintenance

When is the last time you checked in with your doctor? If you don’t have a regular doctor, make 2023 the year you find one. Here’s a tip for sticking to a schedule for routine medical care: schedule your annual physical and other exams during your birthday month. That will make it easier to build an annual habit and remember the last time you had an exam, mammogram, eye appointment, hearing test or dental cleaning.

Notice your sedentary behaviors

If you’ve been struggling to start an exercise habit, try a new strategy. Start noticing when you’ve been sitting for a while, and get up and move. You don’t have to go to the gym. Just take the dog for a walk or do 10 wall push-ups, squats or tri-cep dips. Studies have shown prolonged sitting may raise risk for heart disease, diabetes and even cancer. And even if you do exercise every day, you still need to be aware of how much you’re not moving the rest of the day. Studies show that hours of sitting can erase the benefits of your morning workout.

Drink water with every meal

If your resolution is as simple as “drink more water,” you’re making a bigger health resolution than you may realize. Dehydration can lower energy levels and even affect brain function, so it’s important to ensure you’re drinking enough water each day. One of the easiest ways to up your daily water intake is to set a goal to drink two glasses of water with every meal. Some other ways include: keep a water bottle with a straw near you while at work and drinking a glass of water first thing in the morning.

Add more variety to your diet

If the current diet culture isn't for you, try this attainable resolution instead: make your diet more interesting. Scientists have found that the more diverse your diet, the more diverse your gut microbiome, which is the name for the trillions of microbes that inhabit your intestinal tract and play a crucial role in your health. Research shows that eating a variety of foods, especially fruits and vegetables, is better for your microbiome. One fast way to do this is to use more herbs and spices. You can also use a variety of leafy greens rather than one type of lettuce for your salads. Adding a variety of fruits to your breakfast, adding several different vegetables to your stir-fry and eating more nuts, seeds, beans and grains is good for your microbiome.

Add movement minutes at a time

One of the more common fitness resolutions people make is to move more. If the CDC's recommendation of 150 minutes of moderate exercise a week sounds like a big jump from where you currently are, start setting realistic goals with what feels comfortable. Try going on a 10-minute walk sometime each day or being active for 30 minutes one or two days a week to start. You can increase with an additional 5 or 10 minutes to your existing sessions once you feel comfortable. Also, make a point to get up from your desk multiple times during the work day to walk around and do light stretching, which will help counter being hunched over a computer all day.

Protect yourself from COVID-19, the flu and RSV

As cases of COVID-19 and RSV persist across the U.S., and amid a severe cold and flu season, it is important to take precautions to protect yourself from these respiratory illnesses. The single best way to protect yourself from the flu and COVID-19? Get vaccinated and boosted. The preventive measures for COVID-19 also apply for the flu and RSV: avoiding large crowds and gatherings, wearing a mask, social distancing, frequent handwashing, and staying at home when you feel sick. Stay up-to-date on the latest COVID-19 info. Click here

Safety Corner

Hand Injuries

It's hard to think of a job onboard a vessel that does not involve your hands. Are you doing enough to protect your hands? According to the National Institute of Health (NIH), hand injuries count for a 1/3 of all injuries at work. Hand injuries are particularly important to avoid because, not only are hands critical to everyday life and work tasks, they are hard to fix and heal. This is because they involve a lot of small, intricate parts. The most common hand injuries are lacerations and punctures.

You can follow some of these guidelines to keep your hands safe and injury-free:

• Always wear quality gloves that fit well and are right for the task. When working with hazardous materials, this will protect your hands from harsh chemicals and sharp objects.

• Be aware of your surroundings. Make sure that the area you’re working in is clear of any potential hazards, like tools or wires, that could cause an accident.

• Take your time. If you need to make adjustments, stop the job and make the adjustments then resume the work.

Mariner Mental Health

The maritime industry can be mentally, physically, and emotionally demanding. Vessel operations can be stressful with long working days. Seafarers are frequently away from loved ones for extended periods of time. While the ability to communicate on and off ships has certainly improved over the years, there can still be significant challenges with internet access and cell signals. Being separated from family and loved ones can lead to feelings of loneliness and social isolation. Not being able to help with issues at home can cause additional stress and anxiety.

USCG Marine Safety Information Bulleting 07-21 acknowledged the importance of mental health for mariners and provided assurance to mariners that seeking mental health care will not jeopardize a mariner’s medical certification.

There is a new 24/7 free and confidential support line for people in distress. Similar to dialing “911”, dialing “988” connects you with a compassionate trained crisis worker that can provide support and assistance with people in a suicidal crisis or emotional distress. As of July 16, 2022, all calls and text messages to “988” route to a 988 Suicide and Crisis Lifeline call center.

Chicken Meatballs with Zucchini and Spaghetti

Hearty Tomato Soup with Beans and Greens

Chocolate Nut Bark

Sources: www.maritime.dot.gov; www.transportation.gov; www.healthmatters.nyp.org; www.washingtonpost.com

Members & Employees, Care for Your Health 

Cardiac Health Screenings are now available at AMOP Clinic!

The AMO Plans Clinic would like to invite you to participate in our FREE, exclusive and comprehensive Heart & Health Screenings. Designed by the AMO Plans Clinical & Wellness Team specifically for the Maritime industry. Make an appointment NOW!

Sailing Members:

As with all AMO Plans Health & Wellness Initiatives, any health information obtained is private and not shared with any required merchant mariner physical exam process. This information is strictly for your betterment and may be shared with your physician at your discretion