Working from home has become the new normal for many employees during COVID-19. While there are benefits from not having to commute to a job everyday, there can be downsides to having a living space double as an office. Working at a computer can lead to a variety of wellness challenges and can trigger posture, back, and neck pain. GHC-SCW Physical Therapist Gina Droessler, PTA, CSCI, CPI provides some tips and tricks on how to minimize lower back pain when working from home. 

Why does sitting at a desk for too long cause back pain?

 Bodies are made to move! Oftentimes, workstations are not set up correctly which results in putting an extra strain on muscles. When muscles are fatigued they send out an alert in the form of pain signals.

What are some stretches members can do to combat back pain?

There are a few stretches that desk workers should be doing every day. Click HERE to access a PDF digital download of how to correctly complete these suggested stretches. 

How often should members take standing breaks if they work at a desk?

Best practice would be every thirty to sixty minutes. Make an effort to get up and move. Walk around  and do stretches above if experiencing muscle fatigue or tightness.  Also, make sure to drink a lot of water which can encourage regular standing breaks when getting up to use the bathroom.

Any tips on how to set up a work from home area to minimize potential pain?

Setting up a workstation correctly is important to fit the needs of each unique body.  Click HERE for a PDF ergonomic self-evaluation to check the effectiveness of your workstation. 

When should a member see a provider regarding body or back pain?

When the pain starts affecting daily activities it’s time to reach out to your provider. Constant pain may suggest a plateau that will not get better without professional help. The sooner a member can contact our PT/OT department, the quicker they can start to feel better! 

Click HERE to learn more about PT/OT at GHC-SCW! 

Meal prepping is the perfect way to keep cooking hassle free while also prioritizing balanced meals. Distancing during the COVID-19 pandemic, can make it harder to get to the grocery store regularly. Families may be placing larger orders once a month, resorting to prepackaged meals or struggling to make favorite recipes without fresh fruits and vegetables.  Fortunately, there are ways to effectively plan for fewer shopping trips. Read on for some tips and tricks from a GHC-SCW dietitian to help stretch grocery shopping trips while still making nutritious and yummy meals.

What are some healthy staple pantry items to stock up on at home?

Frozen or canned vegetables and fruits are cost effective and nutritious. You can also find fresh vegetables and fruit options that have a longer shelf life and buy in bulk. Some favorites are apples, onions, carrots, oranges, cabbage, acorn or butternut squash, and potatoes (regular and sweet). For whole grains, try filling your pantry with brown rice, oats, flour, bread, cereal, quinoa, and barley. These base grains can be cooked in many ways and are very versatile!

You can extend the life of your protein options with canned chicken or tuna or eggs.  Fresh salmon, lean meats, poultry and other fish can be stored in the freezer and thawed to be used as needed. If you aren’t a meat eater, you still need protein. Canned and dried beans as well as lentils and split peas can also be great protein options for you to try.

We haven’t forgotten about good, old fashioned Wisconsin Dairy! Save room in your refrigerator for lower fat and unsweetened yogurt, milk and cheese. You can have skim milk powder in your pantry as a substitute in a pinch. Mix up a bland recipe with a little yummy crunch and extra flavor with nuts, seeds, nut butters, dried herbs and spices.

A pro tip for pandemic grocery shopping is to make sure you check the expiration date on all your packaged items. Buy the items suggested above with the longest shelf life possible. Also, if you are worried about your salt intake due to canned items you can rinse canned vegetables and beans to remove about 60% of sodium. You can lower sugar on canned fruits by pouring off the syrup if the fruit isn’t packed in water.

How can members use one protein source for many meals?

A great strategy is to focus on cooking a larger amount of one protein and then finding a variety of recipes to use it in. For example, you can cook a beef roast and eat it plain with some veggies and rice. Then save some of the meat to make beef stroganoff with noodles and use the rest for a beef-barley soup. If you cook chicken breasts in a crock pot you will have cooked chicken that you can use in an array of recipes.  Freezing it in usable amounts saves meal prep time.

How can members make sure they are getting balanced meals if they aren’t regularly visiting the grocery store?

If you think of the food groups (protein, whole grains/starchy vegetables, vegetables and fruit) try to include foods from at least 3 of the groups in each meal.  You can search for new recipes online by typing in 2 or 3 ingredients in your pantry to use up what you already have.  You might just stumble upon some new favorites!

Is there a nutritional difference between canned fruits and vegetables or fresh?

Nutrition-wise, there isn’t much difference between fresh, canned, or frozen vegetables and fruit.  Canned vegetables do have added sodium so rinsing them can usually reduce sodium by 60%. There are also canned low or no sodium versions available in most grocery stores. Canned fruit often doesn’t include skin on things like peaches or pears so there is just less fiber in those cases. If canned fruit comes in syrup, drain it and just use the fruit. Also, most frozen fruit doesn’t contain any added sugar so that is another great option.

Any advice for large families that may be struggling to make healthy meals for many people?

Protein is usually the most expensive part of a meal.  To make it stretch it farther use less of it in recipes and increase the vegetable and whole grain portions.  Stick with a 3 oz cooked portion of protein (computer mouse size) on a plate with a starch and a vegetable.  Consider meatless meals with beans, lentils or even split peas.  There are plenty of online recipes using inexpensive sources of protein. Check out the links below for some other helpful meal planning resources:

• Healthy Eating on a Budget | MyPlate
• Meeting Your MyPlate Goals on a Budget
• Sample 2-Week Menus (myplate.gov)

It can be normal to feel tired and worn out during cold winter months. Current safety measures of staying indoors more often, coupled with increased stress and dreary weather can cause fatigue, low immunity, muscle pain, and feelings of depression or exhaustion.  These can all be symptoms of seasonal affective disorder, or “SAD.” But for some, they could simply be an indication of a Vitamin D deficiency. We sat down with a GHC-SCW Dietitian to get the facts on the importance of Vitamin D.

Why do we need Vitamin D?

Vitamin D is necessary for many key functions of a healthy body. Your immune system needs it to fight off bacteria and viruses and to help your body absorb calcium. Your muscles need it to move, and to help your nerves carry messages between your brain and body.

How much Vitamin D should we get every day?

The amount of Vitamin D you need depends on your age. For children ages 1-13, teens 14-18, and adults up to the age of 70 the recommendation is 15 mcg (600 IU). For adults aged 71 and older, 20 mcg (800 IU) is recommended. It’s important to note that some people need more or less depending on their medical history.

What foods contain Vitamin D?

Very few foods naturally contain Vitamin D.  Almost all of the United States milk supply is fortified with about 3 mcg (120 IU) of Vitamin D for each 8 oz. glass.  Many plant-based alternatives such as soy milk, almond milk, and oat milk are fortified as well.  Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, and other food products. Fatty fish (trout, salmon, tuna) are among the best natural sources of Vitamin D.  A 3 oz. portion of salmon contains 11 mcg (450 IU) and 3 oz. of canned tuna contains 4 mcg (150 IU) of Vitamin D. While they are not naturally high in Vitamin D, some farmers expose their mushrooms to UV light which increases the Vitamin D content.

Are there other ways to increase my exposure to Vitamin D?

Your body makes Vitamin D when bare skin, with no sunscreen applied, is exposed to the sun.  However, clouds, old age, skin with increased melanin, and Wisconsin weather reduces the amounts your body can naturally make.  While sunscreen limits Vitamin D production, it’s important to use sunscreen with an SPF of 15 or more when you’re outside for more than a few minutes. Unfortunately, sunlight through a window does not result in Vitamin D production.

Should I take a Vitamin D supplement?

You should always check with your primary care provider or pharmacist before starting any supplements as some of them may interact with certain medications.  Keep in mind, the supplement industry is not regulated by the FDA which means there isn’t a standard check on most vitamin contents or amounts.  If you are interested in taking vitamin supplements, make sure to only use brands that have the USP Seal on the label. These are certified by a third-party lab to verify they contain what the label claims.

What happens if you are Vitamin D deficient?

It’s very common for people to be Vitamin D deficient year-round in Midwestern states like Wisconsin.  In children, Vitamin D deficiency can cause bones to become weak and soft. In teens and adults, it can lead to a disorder that results in bone pain and muscle weakness.  Long term shortages of Vitamin D and calcium can lead to osteoporosis.  Some studies have shown a link between low blood levels and an increased risk of depression. Vitamin D is important for a healthy heart, blood vessels, and for normal blood pressure.

How do I know if I am Vitamin D deficient?

There is a blood test that your provider can prescribe that measures the amount of Vitamin D in your blood.  About 25% of Americans have low Vitamin D levels. That number is most likely higher during winters in Wisconsin.  If you suspect your level may be low, talk to your provider about testing your blood.

By Amanda Case, LCSW, SAC

An estimated 58 million Americans experience a mental disorder in every year, yet many people avoid talking about this or getting treatment because of the stigma that is associated with mental illnesses.  Many of us who either have mental illness or are affected by a loved one with mental health issues, may feel ashamed or uncertain about sharing this with others.  By sharing our stories, our strengths, our challenges, and ability to cope, we can start to change the stigma around having a mental illness.

Stigma refers to a cluster of negative attitudes and beliefs that motivate the general public to fear, reject, avoid, and discriminate against people who have a mental illness. Self-stigma occurs when a person applies these negative beliefs to themselves.

• Stigma results in fear, mistrust, and violence against people living with mental illnesses.
• Stigma prevents people from receiving needed mental health services.
• Stigma is a barrier and discourages individuals and their families from getting the help they need due to fear of being discriminated against.

Source: SAMHSA

Here are some helpful resources to learn more about mental illness and how to educate yourself and others about mental health stigma.

NAMI (National Alliance on Mental Illness) 

WISE- End Stigma Together, One Story at a Time

Wisconsin United for Mental Health

Did you know that 7 out of 10 smokers want to quit and approximately 55% of smokers try to quit each year? It may never feel like the perfect time to quit smoking, as behavior change can be difficult. But, if one thing is for sure, you will not regret it.  

At GHC-SCW, we are proud to offer support to anyone who wants assistance quitting smoking. Here is how you get started:  

To get started: 

1. Determine a target quit date no further than 30 days away  
2. Research suggests using one of following two smoking cessation medication options, paired with a form of counseling is most effective in helping a person quit smoking: Chantix + counseling  or using the Nicotine patch and Nicorette mini-lozenges together + counseling  
3. It is important to create a clean, fresh, and non-smoking environment for yourself. Remove all tobacco products such as cigarettes, ash trays, lighters, etc. from all areas of your home and car the day before your quit date.  
4. Remain open minded and positive: there is a chance quitting will not work out exactly as planned the first time around. Rather than viewing this as a failure, think of it as discovering one way that didn’t work. You’re one step closer to finding what works for you. You WILL be successful!  

Quitting smoking is the single most important thing you can do for your health. Here are a few things you can look forward to if you decide to quit:  

Within: 

• 8hrs: CO2 levels drop & O2 levels increase in the blood 

• 2 days: Ability to taste and smell is enhanced 

• 2-3 weeks: Lung function increases 30% 

• 1 year: Risk of Heart Disease decreases by half of a smoker 

• 10 years: Lung Cancer rate is that of a non-smoker 

 

BONUS:  think of all the money you’re going to save! For example, if you’re smoking 1 pack per day, this totals to $3,219 saved per year.  

Group Health Cooperative of South Central Wisconsin is dedicated to helping you achieve your wellness goals. Reach out to your Primary Care Provider today. They will connect you with all smoking cessation resources GHC-SCW has to offer! 

 

Did you know… it is important to receive your flu shot not only because it protects you from the flu, but because it protects the people around you who may be more vulnerable to serious flu illness!

Flu Facts:

• Flu shots are the most effective way to prevent influenza and its complications.
• Everyone over 6 months old needs a flu shot to prevent flu illnesses, missed work and school days, medical visits and hospitalizations.
• Children between 6 months and 8 years may need two doses of the flu vaccine, given at least four weeks apart, to be fully protected. Check with your child’s health care provider.
• Special flu vaccines are available for people over age 65 to offer better flu protection.
• Infants younger than six months old are too young to get vaccinated. Your shot will help protect them.
• Flu activity usually peaks between January and March and can last until May.
• By getting vaccinated in the fall you will be protected whenever flu activity begins.
• There are many types of the flu virus that occur each flu season. You can get flu more than once due to the various viruses.
• The flu vaccine protects against several different flu viruses, providing protection all season long.

Flu viruses can change from season to season and immunity declines over time so it is important to get vaccinated each year!

Group Health Cooperative is happy to be partnering with the Madison Mallards in 2018! With our sponsorship comes many exciting things not only for Group Health Cooperative, but for the entire Madison Community!

Salute to Madison Night at the Madison Mallards – July 11^th, 2018

On July 11^th, the Madison Mallards players will be wearing one-of-a-kind jerseys that focus on the great city we live in, Madison. After the game, these jerseys will be auctioned off and all the money raised will be donated to Project Home.

Project Home is a Madison based non-profit that’s mission is to improve the quality and affordability of housing for low-to-moderate income residents in Dane and Green County, WI. They perform home repairs, accessibility modifications and energy improvements to make homes healthier, safer and to ease the financial burden of high energy bills for people who are struggling financially.

There will also be an opportunity for children and adults to pay $1 for a coloring page to draw what “Home Means to Them”. The money raised from this will also be donated to Project Home, and the individual will be entered into a drawing to win a special prize!

So come out and join us on July 11^th to salute the great city of Madison and all the hard work Project Home does to make it a better place to live.

Goat Yoga at the Madison Mallards – July 17^th, 2018 starting at 5:30

Have you ever heard of Goat Yoga?! Well now is your chance to find out what it is all about:

GHC-SCW will be sponsoring Goat Yoga in the outfield of the Mallard’s stadium on July 17^th before the game! Participants will have the chance to do yoga alongside live goats, and the goats may even jump up on your back! How cool is that?!

Stay tuned if you would like to sign-up for this unique experience. There is only room for 100 participants!

GHC-SCW Project Home-Run

All season long, every time a Madison Mallards player hits a homerun, GHC-SCW will donate $100 to Project Home! Just another reason to cheer for your hometown team this summer!

 

Written By: Dr. Stephen Lo

Spring is finally here, and everyone is eager to get outside to enjoy the nicer weather.  Unfortunately, this is also the time of year when many of us start to have seasonal allergies.  Seasonal allergies often occur in the spring months when many plants and trees are blooming and releasing pollen.  However, seasonal allergies can also occur during the summer or fall months, depending on which specific plants you are allergic to.

Typical seasonal allergy symptoms include:

• Sneezing
• Stuffy nose or runny nose
• Itchy and watery eyes
• Scratchy throat
• Cough from nasal drainage

Treatment:

• Try to avoid the specific plants that you are allergic to – for example, keep windows and doors closed in your house.
• Over-the-counter antihistamines (such as loratadine or cetirizine or fexofenadine) can help to control and prevent allergy symptoms – it is best to take these medications every day during your allergy season.
• Nasal steroid sprays can help reduce runny nose and sneezing.
• Anti-histamine eye drops can to help control itchy and watery eyes.

If you have asthma, it is important to remember that seasonal allergies can trigger an asthma attack.  It is best to keep both your seasonal allergies and your asthma under good control during allergy season. 

Talk with your medical provider if you have any questions, or if your symptoms are not improving with the above.

 

 

 

Written By: Dr. Mark Huth, Chief Executive Officer at GHC

Welcome to GHC-SCW’s new blog! Our blog will give us a unique opportunity to share news, updates and healthy living content, while also offering a place for us to interact with our members and the community. If you’re wondering what you can expect from the content you find on our blog, and how the information here differs from the information you may find on our website, read on.

Our blog will allow us to leverage social technologies to engage in two-way communication with our community and to take your feedback into consideration as we move through the ever-changing health care and insurance landscape. Here you’ll find patient stories, resources for members, local event updates as well as details on opportunities to engage with GHC-SCW. In addition, we’ll use the blog to share multimedia, such as videos, photo albums and more.

You’ll also find news articles penned by our very own providers and staff. The posts will cover a range of topics from “Screen Time and Your Child” to “5 Ways to Protect Your Skin from the Sun” – all designed to give you and your family the tools and tips you need to lead healthy lives.

As we continue to build our blog, we’ll also create health care and insurance-specific content so you can learn more about the latest news and research.

We look forward to growing with you as we embark on this new journey. Thanks for stopping by!