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Dry January and Beyond: How Sober Living Can Improve Your Health and Business

Millions of people worldwide are participating in the health movement of Dry January, simply choosing not to drink alcohol for the month.

Because many Americans reported increasing their alcohol intake during COVID, there is concern that consumption has remained high even after the pandemic ended. Health professionals report they are seeing increased drinking habits, especially among women.

Colorado has a high prevalence of excessive drinking, with 20.7% of adults reporting binge drinking in 2023 as compared to the national average of 18.4%, according to the America’s Health Ranking Report.

Individuals who consume alcohol identified improving their physical health and mental well-being as the main reasons for drinking less.

READ: Transform Your Mental Health in the Workplace — Strategies for a Healthier, Happier Experience

The health rewards of drinking less

Keeping alcohol use to a minimum allows good things to start happening in your body. You may find that you sleep better, your mood improves and you’re able to think more clearly. Depending on the rest of your diet, you may even shed a few pounds. You’ll certainly lower your risk of several types of cancer, including throat, esophageal, breast and colorectal cancers, per the National Cancer Institute.

If reducing how much you drink is a personal goal, read on to learn tips and strategies that may help.

Tips and strategies for drinking less

Keep a journal to track your feelings

Knowing when and why you reach for alcohol can help you figure out ways to cut back. But if you’re unsure of your reasons, keep a journal for a week. When you feel the urge to pour a drink, jot down what is making you feel that way, whether physical or emotional. Loneliness and boredom are often big ones. You may also feel stressed, sad, anxious or irritable. Review your journal at the end of the week and look for patterns. Once you find some common themes, you can brainstorm ideas for working around them.

Drink mindfully

For many people, drinking alcohol is almost an unconscious habit — they drink without even thinking about it. For example, maybe you sip wine while cooking dinner or open a beer when you turn on the TV. As you reach for that drink, give yourself a moment to think. Do you really want it, or is it just part of your routine? That’s what mindful drinking is all about. If it’s the latter, you can concentrate on changing the behavior pattern. If it’s the former, have the drink, but stay present in the moment — sit down and savor it.

Change your routine

If you normally have your happy hour at 5 o’clock in the evening, postpone it to 6:30 or 7:00. Distract yourself by taking a walk, going to the gym or flipping through your favorite magazine. You may feel the urge to drink at first, but breaking your routine will help change your habits over time. It just takes practice.

REWAD: The Top 5 Ways You Can Support Mental Health in the Workplace

Try breathing exercises

If you often turn to alcohol when you’re stressed, anxious or irritated, try diaphragmatic breathing — also known as box breathing — before you pour a drink. This deep-breathing method calms the central nervous system and can help you relax. Here’s how it works:

    1. Sit or lie down and slowly breathe out all the air from your lungs.
    2. Breathe in through your nose for a slow count of four. Aim to fill your lungs and stomach, not just push out your chest.
    3. Hold your breath for a count of four.
    4. Exhale for another count of four.
    5. Hold your breath again for a count of four.
    6. Repeat the entire sequence three or four times.
    7. Once you’re calmer and more relaxed, you may find that you no longer need a drink to help you unwind.

Swap alcohol for something else

Even if you do well limiting your alcohol at home, it may be harder to stick to your goals when you socialize, especially if your friends, family and coworkers are all drinking. If you feel pressured to drink when you go out — or you don’t want to draw attention to the fact that you’re consuming less, order something nonalcoholic that still looks like a regular drink. There are plenty of tasty nonalcoholic beverage options to choose from. It can be something as simple as club soda with fresh lime, kombucha or even a nonalcoholic version of your favorite cocktail. You could order a virgin margarita and nobody would be the wiser.

The bottom line

Taking action to drink less puts you in control, so that if/when you do decide to have a glass of wine or a cocktail, it’s a conscious decision, not a mindless habit. And while drinking less can take a bit of planning and effort, the health rewards — for both body and mind — are worth it.

 

Dr. Matthew Husa headshotDr. Matthew Husa is the Chief Medical Officer, UnitedHealthcare of Colorado.

Colorado Quality of Life Shines: Study Ranks Centennial State 2nd for Healthy Lifestyles

An oft-cited reason people and businesses relocate to Colorado is for quality of life, and a recent study by the online wellness publication LifeExtension.com backs up that perception, finding that Colorado has the No. 7 best outlook for life expectancy in the years to come.

Colorado’s ranking is based on its No. 12 rank for actual life expectancy at birth — 78.3 years — and No. 2 rank among all states for healthy lifestyles.

To come up with its ranking of longevity projections, the study compared data on life expectancy at birth with healthy lifestyle metrics — spanning diet, fitness, stress, sleep, outdoor recreation and social connection — to forecast how life expectancy is expected to trend in all 50 states and D.C. in the years to come.

READ: A Burgeoning Van Life — How Colorado Became a Hotspot for Campervan Enthusiasts

A few key lifestyle metrics for Colorado show 83.6% of residents exercise, 71.5% eat healthy, 26.1% have anxiety, 2.7% of GDP is spent on outdoor recreation and 29.3% get insufficient sleep. Vermont was the only state with a higher healthy-lifestyle ranking.

The states with the best outlook for life expectancy from one to 10 are Hawaii (which led all states in life expectancy at 80.7 years), Minnesota, Vermont, Washington, New Hampshire, Utah, Colorado, Massachusetts, California and Oregon.

U.S. life expectancy has declined two years in a row to 78.5 years, and despite spending more on healthcare per capita than any other nation, the U.S. ranks No. 40 in the world behind countries such as Kuwait, Estonia and Panama, according to the study, citing statistics from the Centers for Disease Control and Prevention, the Bureau of Economic Analysis and the U.S. Census Bureau. The recent decline was spurred on by COVID-19 and drug overdoses, but in stating the obvious, the study points out that residents in states with healthier lifestyles are more likely to see increases in longevity.

 

Denver-based writer Eric Peterson is the author of Frommer’s Colorado, Frommer’s Montana & Wyoming, Frommer’s Yellowstone & Grand Teton National Parks and the Ramble series of guidebooks, featuring first-person travelogues covering everything from atomic landmarks in New Mexico to celebrity gone wrong in Hollywood. Peterson has also recently written about backpacking in Yosemite, cross-country skiing in Yellowstone and downhill skiing in Colorado for such publications as Denver’s Westword and The New York Daily News. He can be reached at [email protected]

Aging Smarter: Denver Doctor Gives Tips for Better Brain Health

We all have misplaced our keys or forgotten someone’s name more times than we probably want to admit. We tend to chalk up these momentary memory lapses to our busy schedules or even stress. As it turns out, occasional forgetfulness can be a normal and natural part of aging. However, these episodes of forgetfulness also may be a sign of a more serious problem with mild cognitive impairment (MCI) or Alzheimer’s.

The good news is there are some simple strategies you can implement that may help combat memory loss and keep your mind sharp, no matter your stage in life.

Exercise that brain

We all have heard the adage “use it or lose it.” This is particularly prudent advice when it comes to keeping your memory and brain function in the best shape possible.

Examples of activities that may stimulate your brain include crossword puzzles, painting, reading or online brain games.

Maintain a healthy diet 

It is undeniable that a healthy diet can have wide-reaching benefits on a person’s physical health; it also can be a boon to cognitive health. Some of the research suggests that a healthy diet is associated with the brain’s ability to remember and potentially stave off dementia.

To help reap the benefits of brain-boosting foods, consistently reach for fruits and vegetables as well as include items that are high in mono- and polyunsaturated fats and omega-3 fatty acids, like salmon, nuts, avocados and olive oil. Try to stay away from foods high in trans and saturated fats, like cake, doughnuts and fatty cuts of beef.

Don’t shortchange your zzz’s

The brain is constantly busy during waking hours but while we sleep, the brain has a chance to relax and “detoxify” from the day. Scientists are learning that this process is critical to maintaining brain function, and in turn, helps keep the brain healthy and memory sharp.

Aim for seven to nine hours of quality sleep a night. Of course, everyone is different, and medications, as well as underlying health conditions, can impact sleep. Consult your provider if you are having trouble getting adequate sleep.

Get moving

Regular physical activity can boost brain health. Most adults should get at least 150 minutes of moderate-intensity physical activity weekly along with at least 2 non-consecutive days of strength training. But, set realistic fitness-related goals for where you are in life. Starting with daily walking is a good first step. Or perhaps you feel motivated to finish your first 5K or hit a nice bike trail. People should always check with their physician before starting any exercise regimen.

Bottom line

Always be mindful of changes as you age. If you notice abnormal or rapid changes in memory or forgetfulness, talk to your provider. There are many reasons for memory changes. For example, if you have had COVID-19 and are experiencing “brain fog,” it could be a post-COVID condition.

Practicing some or all of these strategies might help keep you ahead of the aging curve. Remember, needing extra time is normal as we age, but you are still capable of learning new skills and forming new memories as you get older.

 

KaczmarczykDr. Greg Kaczmarczyk is a family physician with New West Physicians, part of Optum in Denver.

Tips to help make the most of your health plan in 2021

Last year was a difficult year as the COVID-19 pandemic swept through our country, impacting families and communities nationwide. The health challenges of the pandemic also provided a crucial reminder about the importance of health care.

For many Colorado residents, new health plan benefits began in January. If this is your situation, now is the perfect time to learn how to maximize this year’s health benefits, which may help improve your health and possibly save money.

Consider the following tips to help you take charge of your health and get the most out of your plan in 2021.  

  • Understand health insurance concepts. Review common health insurance terms like premium, deductible and copay. This may help you better understand your plan and how your costs are calculated. Insurance plans differ depending on the providers you see and how much you pay for services. Remember, in-network providers are contracted with your health insurer to provide services at a lower cost, so consider checking whether your current health care providers are in your network before making an appointment. Out-of-network providers may cost more and lead to higher out-of-pocket costs for you.
  • Schedule preventive services. Be proactive by taking advantage of preventive services that are often covered by your insurance, like an annual physical, mental health screening or flu shot. Scheduling these appointments with your primary care doctor may help prevent health problems before they arise.
  • Check your behavioral health coverage. Some insurers, such as UnitedHealthcare, offer behavioral health care programs that can range from treatment for substance use, eating disorders, anxiety and stress, with a goal of helping to improve your overall well-being. For example, an on-demand emotional support mobile app called Sanvello® is available to help you cope with stress, anxiety and depression.
  • Take advantage of telehealth visits. A popular health care choice, especially during the COVID-19 pandemic, has been telehealth or virtual visits, which enable people to connect 24/7 with a health care provider via a smartphone, tablet or personal computer. They may be an easier, more affordable way to talk to a doctor about common health issues. Log in to your health plan’s member portal to check availability.
  • Explore your options for wellness programs. Many health plans now offer discounts and other incentives for working out, walking, signing up for an online health coaching program, lowering your cholesterol, or avoiding nicotine. Incentive-based wellness programs are designed to reward people for making healthier choices. Check with your insurer or employer to see what programs are available to you.
  • Review your prescription coverage. Check to see what’s covered under your prescription drug plan by logging into your health plan’s member portal or by calling the phone number on your ID card. Your plan will show medication costs and coverage and help you locate a network pharmacy. It also helps to ask about generic medication options. In many cases, generic medications contain the same active ingredients as their brand-name counterparts, and they may save you money.
  • Apply for a child medical grant. Some charitable organizations, such as the UnitedHealthcare Children’s Foundation (UHCCF), provide child medical grants to middle- and low-income families who don’t qualify for Medicaid. Families can receive up to $5,000 annually per child ($10,000 lifetime maximum per child) and do not need to have insurance through UnitedHealthcare to be eligible.

Since 2007, UHCCF has awarded more than 25,000 grants valued at over $54 million to children and their families across the United States. Families can read eligibility criteria and complete an online application at www.uhccf.org.

Becoming familiar with your new health plan — especially at the start of a new year — is one way to help you be proactive when it comes to your health. For more health and wellness information, visit UHC.com.

Dr. David Severance Dr. David Severance is the Chief Medical Officer of UnitedHealthcare of Colorado.

Four ways COVID-19 is changing health care–now and in the future

As Colorado and the nation continue to navigate the deep impacts of COVID-19, one thing seems certain—the pandemic has changed the way many of us have traditionally viewed and engaged with the health care system.

Many times, crises create an urgency to speed up innovations to meet consumers’ demands and provide convenience. COVID-19 has led to a few emerging trends that may usher in permanent changes to the ways we access health care.

1. Telehealth is here to stay.

Telehealth wasn’t new prior to COVID-19, but fewer people were using it before the pandemic. Now many health insurance plans have encouraged the use of virtual visits as an alternative to visiting health care facilities in person, and we’re seeing adoption accelerate.

Even specialty care is leveraging telehealth through prenatal visits, and more recently UnitedHealthcare has made physical, occupational and speech therapies available.

The push toward contactless care is likely to continue through virtual appointments in primary care, urgent care, disease management and behavioral health.

2. More people will receive care at home.

Similar to how telehealth enables efficient and accessible care at home, the response to the pandemic has created momentum around the concept of a patient’s home as a site for medical services. This idea relies heavily on the adoption of technology and advanced digital tools. Some areas where home-health is advancing are chronic disease management and infusion services.

For example, diabetes and congestive heart failure are two chronic conditions that can currently be monitored with the help of digital remote-monitoring tools like continuous glucose monitors (CGM) and activity trackers. Members can sync their devices to track progress, check their health data in real time, send and receive messages from a nurse care coach and share progress with their doctor. This helps address long periods of ongoing care.

And for patients who need certain medications, home infusion services may be a dependable way to reduce public exposure risk, especially during COVID-19. Typically, a nurse will come to the home and train the patient or caregiver on how to administer the drug. When infusion services are performed in the home, it may help patients receive the critical therapies they need without having to manage the travel and logistical concerns associated with leaving home to visit a clinic or hospital.

Moving the site of care to the home may also be an opportunity to save money by avoiding the overhead costs of an in-patient hospital setting. By improving continuity of care, patients may be able to avoid adverse events that may lead to readmissions to the hospital. We could also see more oncology care being moved to the comfort of the home. This would be especially important for patients who are immunocompromised and still need treatment.

3. The role of a pharmacist is changing.

Pharmacists play an important role beyond medication management in a care team. When doctor’s offices were closed or not available, some pharmacists could fill a gap in care.

Even before the crisis, some states had expanded the scope of practice for pharmacists. A few states have given pharmacists limited prescribing authority, and more than 800 pharmacists in the United States are board-certified in infectious diseases.

Pharmacists are also integrating more with behavioral health. We’re starting to look at a few things, including how we can help individuals with medication adherence and screening for depression through some of our pharmacies. But similar to the momentum around telehealth and home-based care, there’s an evolving definition of what being a pharmacist can mean.

4. Americans may live healthier lifestyles.

COVID-19 represents a convergence of current and long-term threats to the health of individuals and their families. Several chronic conditions — many of which are preventable and can be treated — are risk factors for falling severely ill to COVID-19. In addition, maintaining a strong immune system is seemingly more important than ever to avoid contracting or overcoming the coronavirus.

In addition, there’s a heightened awareness that cleanliness and hygiene practices can keep people healthier and avoid the spread of disease — expanding the notion of good health to include cleanliness of the things people interact with each day.

If the momentum continues to shift toward greater health ownership, the pandemic has brought forth advances that could support this renewed focus on health and well-being.

Looking ahead

COVID-19 has changed several aspects of health care, some for the better. These trends can help increase flexibility, convenience and access and may help more people get the care they need to live healthier lives.

Dr. David Severance is the Chief Medical Officer, UnitedHealthcare of Colorado and Wyoming.

Well-being in tomorrow’s workplace

Colorado’s Center for Health, Work & Environment is recognized as a national leader in worker health and well-being, a focus that’s becoming more acute in a post-pandemic world.

Housed at the Colorado School of Public Health on the CU Anschutz Medical Campus, the organization is one of just six recognized by the National Institute for Occupational Safety and Health as a Center of Excellence for Total Worker Health.

The center’s nonprofit program, Health Links, brings together science-led experts and mentors to equip employers to promote the health, safety and well-being of their workforces—right here in Colorado and with companies nationwide.

Funded by the Center for Disease Control and Prevention, Health Links differentiates itself by working with small- to mid-sized companies that may be underserved in the area of worker health, safety and well-being. Large corporations often have in-house resources for employees or interest in joining national reporting programs primarily focused on safety and workers’ rights.

“The CDC is attracted to our employer engagement model featuring surveys and personalized advising,” says Health Links Program Manager David Shapiro. “It’s huge for getting small and midsize companies to care about work health and safety.”

Health Links brings together diverse experts, from doctors to psychologists, who provide employers with deeply integrated insight emphasizing the intersection of health and safety at work. Through the national Total Worker Health program and one-on-one advising, Health Links has served more than 800 employers in just seven years of operation.

Report Cyclist Bike To Work

Get Outdoors Employers Survey

One of center’s most recent projects was the Get Outdoors Employers Survey, designed to assess how organizations in Colorado enhance employee health and well-being by promoting use and stewardship of the outdoors. Results will be released this fall.

The Center for Health, Work & Environment also created an extension of the survey, the Get Outdoors Employer Toolkit, in a partnership the Outdoor Recreation Industry Office at the Colorado Office of Economic Development and International Trade.

The toolkit, which walks companies through integrating and promoting sustainable nature experiences and outdoor recreation through workplace initiatives, is an example of the nimbleness the center has in dealing with small and midsized companies that may need more hands-on, customized programming. Shapiro says Colorado’s outdoor-industry businesses are especially interested in finding ways to encourage employee well-being by showcasing Colorado’s healthy lifestyle and access to nature.

The center has worked with a range of outdoor companies like Steamboat’s Big Agnes and the Town of Vail, alongside diverse organizations like employee-owned New Belgium Brewing and the Douglas County School District.

Healthcare Report Stock Imgae

Pandemic brings fresh focus on employee health

The project is timely. “Employee health is coming up even more now, for example, with the stress of working remote,” Shapiro says.

During COVID-19, Health Links has provided free advising sessions to employers wanting to continue focusing on workplace health, with particular emphasis on how to interpret public health guidance during the pandemic. This expertise and guidance will only become more valuable as businesses determine how to navigate the future of workplace environments and employee attraction and retention.

“Right now, we’re seeing organizations interested in immediate health issues like HVAC systems and strategies for getting more outdoor air into buildings and employers holding more meetings outside,” Shapiro says.

Healthcare Report 2

Studies, surveys, benchmarking and more

But one-on-one advising and grant-funded projects like the Get Outdoors Employers Survey and Toolkit are just a fraction of what the Health Links and the Center for Health, Work & Environment handle each year.

For example, the Small + Safe + Well (SSWell) project, a multi-year research study, is currently examining how small organizations support the health, safety and well-being of their workforce and how employees perceive their workplace culture. The aim is to uncover how perceptions affect health outcomes.

The center also offers a mentoring arm. The Total Worker Health Leadership Program helps business leaders create a safer and more sustainable workforce and workplace culture. Executives receive personalized, data-driven feedback and help with developing an action plan to optimize health, safety and productivity.

Whether it’s working with organizations on custom solutions, bringing them into the fold through a national study, or inviting employers to join surveys, benchmarking and certifications, Health Links has its hands full. And with culture shifts from a global pandemic yet to be realized in the workplace, Colorado’s Center for Health, Work & Environment is poised to fill a vital niche.

How some Coloradans’ health habits changed during COVID-19

Are you finding yourself walking more or struggling with your diet these days? If so, you are not alone.

The COVID-19 pandemic may have changed many aspects of our lives, including some of our daily habits that may have an impact on our health. Among those changes may be ways in which some people have adapted their workout routines and changed diets, according to a recent UnitedHealthcare survey.

Here’s a look at how COVID-19 may have influenced health habits–and tips to consider to help people focus on their fitness and well-being amid the on-going pandemic.

Walking and running rank as top exercise options: Most survey respondents (68%) who workout said walking has been their preferred method of exercise during COVID-19, followed by running (28%), body-weight exercises (23%), cycling (21%) and weight training at home (18%). Interestingly, baby boomers and Generation X both ranked walking as their preferred exercise option.

To make the most of your daily steps, try to walk frequently (at least six short walks per day), with intensity (one walk with at least 3,000 steps within 30 minutes), and with tenacity (at least 10,000 steps per day). For added motivation, check with your employer or health plan to determine what wellness resources may be available, including walking-related programs that may provide financial incentives for meeting certain daily step targets.

Impact on people’s diets has been mixed: In terms of eating habits, 30% of survey respondents said their diet is worse now than before COVID-19. This may have resulted from being at home with more snacking temptations throughout the day. However, some people (21%) have used the pandemic to focus on their health and report having improved their nutrition choices.

For additional support, consider online nutrition programs that are designed to encourage weight loss and help reduce the risk of developing type 2 diabetes. By accessing virtual support, people may be able to make “micro-behavior” changes, such as swapping sweet treats for fruit, that over time may contribute to well-being and reduce the risk of certain chronic conditions.

More people plan to get the flu shot: While researchers work to develop a vaccine against COVID-19, 30% of respondents said they are now more likely to receive the annual flu shot this fall. While the flu shot won’t protect you against COVID-19, it’s still an important step to help avoid contracting the flu and experiencing potential complications, such as the need for in-person medical visits.

The flu shot is considered preventive and may be covered through employer-sponsored, individual and Medicare and Medicaid health plans. Vaccines are available through primary care physicians and convenience care clinics. Visit the CDC website at cdc.gov/flu to search for a nearby care provider based on your zip code.

Some people are ready to return to the office: Many respondents (51%) said they are comfortable returning to work when the time comes; however, 28% reported that they wouldn’t be. As for common workplace norms, one-third (34%) of employed respondents said they would stop shaking hands at work no matter the circumstance, thus helping reduce the risk of viral transmission.

Some respondents (35%) said they’d use an alternative physical greeting, such as a fist or elbow bump; and others (31%) said they’d continue handshakes despite the potential risks of COVID-19. To help return to the workplace as safely as possible, consider checking with your employer to determine what changes may have been made, including physical distancing, temperature checks, on-site testing or use of protective equipment (e.g., masks, face shields). People may also have access to ProtectWell™, a return-to-workplace protocol and app may provide helpful information to employers developing their return to work approach.

Many people across the country may be facing new health challenges amid COVID-19. By considering these trends and tips, people may be able to adopt healthier habits at home or in the workplace.

Dr. Michael Bess is the Vice President of Health Care Strategies for UnitedHealthcare.

Bringing holistic health and wellness into your home

Despite occupying just two words of the vast English language, “health” and “wellness,” depending on who you ask, carry more meaning than most.

From conquering that next Colorado 14er or fitting comfortably into a favorite pair of jeans to redefining a lifestyle or finding space for self-care and mental respite, definitions for both words can be as wide-ranging as they are individualized.

While this presents an opportunity for many people to forge their own path, creating a truly healthy and balanced lifestyle can still be a challenge.

There are a number of ways that Colorado residents can apply aspects of wellness into their daily lives. This includes topics like nutrition, fitness and mindfulness as well as yoga, cooking and art classes.

Today, developers are beginning to wrap these aspects of health and wellness into buildings and their resident communities. These communities, with a wealth of amenities can now play an increasingly important role as wellness takes on a new meaning in the places where we live. However, you don’t need to live in one of these communities to achieve this type of wellness. It’s never been easier – nor more relevant – to bring holistic, healthy living to your own doorstep.

For those of you interested in creating your own wellness routine, here are a few tips to consider.

Create Your Space

Making any change takes time. You can set yourself up for success, however, by creating a space for growth and change that helps you foster a positive mindset as you phase into each chapter of your life.

Creating your space can be as simple as decluttering and organizing your home or office. Beyond that, I always recommend incorporating elements of biophilia – leveraging our natural human instinct to be close to nature and bringing natural elements indoors. You might cultivate a calming, garden-like oasis somewhere in your house, complete with houseplants and other greenery, or simply notice how much better you feel when your desk is near a window to take in the light, air and natural views.

Whether you make big changes or small adjustments, it’s important to create the right conditions for your wellness journey.

Find a Routine

Defining healthy habits and goals for yourself and your family unit can provide both balance and structure along your wellness journey. Find an accountability partner – this can be a family member, friend or neighbor – and have regular check-ins to discuss your progress.

But don’t expect perfection – be gentle with yourself. Take the time to notice when things tend to fall off track and have constructive conversations with your accountability partner, who can help you manage your own expectations and take pride in your progress or newly formed habits.

Nourish Your Body 

Contrary to popular belief, eating well doesn’t have to break the bank. Make sure your diet is nutrient-rich, with a healthy mix of fruits and vegetables, grains and high-quality proteins like eggs, lean meat, fish and legumes.

An easy weekend trip to your local Farmer’s Market is a great way to add variety to your plate while choosing foods that align with your body type. Remember, we all digest differently, so what works for one person might not work for another.

Move

Happiness is a natural byproduct of moving your body and being active in ways that boost your energy. In addition to helping you maintain a healthy personal weight and fighting against chronic disease, increased movement allows for healthy aging with improved flexibility, mobility and balance.

Enrich your exercise by visiting a local park or path where, in Colorado, you’re certain to benefit from an extra dose of Vitamin D activities, like yoga and workout classes (a little tricky these days), which provide a little healthy competition while accommodating a variety of skill and comfort levels.

Empower Your Mind

While nourishing your body usually gets most of the credit, it’s nearly impossible to overlook the inextricable connection between physical and mental health.

Expressing gratitude, practicing meditation, socializing and getting in touch with your creative side are simple, community-minded ways to bridge the gap between your physical and mental health. It’s also important to be open and accepting to how relationships, your surroundings and your personal story may change over time. I also recommend making time for reading, journaling or dedicated time for self-education. You will be surprised how a little effort in this area can go a long way.

Like most things, creating a holistic health and wellness environment in your home takes a mix of discipline, patience and lots of hard work. The goal, however, is not to find perfection, but balance your approach in a way that makes you feel safe, healthy and well from both a physical and mental perspective.