MAKING THE MOST OF YOUR ANNUAL WELLNESS VISIT
MIND & MOOD: KEEPING SPIRITS
Cool days, healthy ways
SEE INSIDE FOR PUMPKIN CHEESECAKE RECIPE!
Cooler temperatures, colorful leaves and shorter days can mean only one thing: Autumn is here! This seasonal transition is a perfect opportunity to focus on our health and well-being. Small steps can make a big difference. Enjoy fall foods like apples, squash and pumpkin for vitamins and energy. On cooler days, stay strong with gentle stretches or chair exercises. And, of course, the leaves are changing — walk outside to experience nature. Fall is also a good time to schedule your annual wellness visit with your provider to discuss your health. With steady habits like these, autumn becomes a season of wellness — so you can greet spring with fresh energy.
Making the most of your annual wellness visit
ChristianaCare’s Rose Kakoza, MD, MPH, MBA, FACP, shares tips on how to prepare for the next visit with your provider to make the most of your time together.
How can I prepare for my next appointment?
Dr. Kakoza: Come prepared to share updates in three key areas: your lifestyle habits, mental and cognitive health and physical health, including medication usage. Even small changes — like adjusting your diet, sleep patterns or exercise routine — can give your provider helpful clues about your overall health. What should I bring with me?
Dr. Kakoza: Bring a complete list of your medications, including vitamins and supplements, and write down any symptoms or concerns you’ve noticed. Having notes ensures you don’t forget important details and helps your doctor make the best recommendations for your care.
Tip: Keep a small “health journal.” Write how you feel each week, then bring it to your visits. See the My Annual Wellness Visit Worksheet for an easy way to keep track.
Are vaccines really that important each year?
Dr. Kakoza: Yes. Vaccines like the flu shot, COVID-19 boosters and RSV protection are an essential part of preventive health, especially for older adults. They reduce the risk of serious illness and protect your loved ones and community.
Why talk about mood, memory or sleep?
Dr. Kakoza: Changes in mood, memory or sleep can sometimes point to health issues that need attention. By sharing these with your provider, you give them the complete picture of your wellbeing: not just your physical health, but also your emotional and cognitive health.
Why is preparation so important?
Dr. Kakoza: There’s a lot of misinformation out there, so hearing from your doctor what makes the most sense for you, based on your clinical history and the evidence, is important. Preparing ahead ensures that your visit covers what matters most to you and supports your health goals. Whom might I see at my visit — will it always be a doctor?
Dr. Kakoza: You may see a doctor (MD or DO), a nurse practitioner (APRN/NP) or a physician assistant (PA). All are trained to diagnose, treat and prescribe most medicines. They often work together on the same care team, so no matter who you see, you’ll be in good hands.
Your provider is your partner in health.
Mind & mood:
Keep spirits bright
Shorter days change your daily rhythm and can affect your mood. Yet they also bring chances to focus on calm, connection and simple joys. A few supportive habits can keep energy steady and spirits high.
Brighten the daytime. Spend time outdoors in late morning or early afternoon, or sit near a sunny window while reading, talking on the phone or writing a letter. Light helps regulate sleep and gently lifts mood.
Stay connected. Plan regular calls with friends, volunteer for a community organization or join a discussion group or class.
Make room for joy. Cook a favorite soup, sort old photos, learn a new card game or start a small planting project. Creative activity engages the mind and adds a sense of progress.
Settle the evening. Try slow breathing, gentle stretches, prayer or quiet music before bed. A
gratitude list — three brief notes — is a peaceful way to close the day.
Support sleep. Create a calm evening rhythm: dim lights an hour before bed, reduce screen time and keep the bedroom cool and quiet. A short stretch, a few slow breaths or soft music can signal the body that it is time to rest. Morning light, regular wake times and gentle activity during the day make nighttime sleep smoother.
Safety snapshot: Smart habits for peace of mind
Online
At home
Out and about
• Choose well-lit paths and add a reflective band or small light after dark.
• Walk with a friend when possible and keep pets leashed and visible — you can even get a lit collar for your dog!
• Replace dim bulbs on stairs and in hallways.
• Clear clutter and secure rugs in busy areas.
• Establish a family “safe word” for calls and texts to prevent scams.
• Use the same cautious habits online that you use at the door.
• Let unknown calls go to voicemail.
• Avoid clicking links in unexpected messages.
• Ask a family member to confirm anything that seems unusual.
• Bookmark the websites you use most so you can reach them directly with confidence.
“Happiness is the highest form of health.”
—DALAI LAMA
Nutrition & movement:
Fuel up, keep moving
Food and exercise work together to help you stay strong, steady and full of energy.
Fall brings a range of nourishing foods. Choose options that combine fiber and protein for steady energy: apple or pear slices with a small piece of cheese; wholegrain toast with peanut butter; a baked sweet potato stuffed with kale and feta. Add a warm cup of tea or water with lemon to support hydration when temperatures drop.
Cooler days are also perfect for taking short indoor movement breaks to stay active. Gentle activities like chair yoga and tai chi build flexibility and balance. Light hand weights or resistance bands strengthen arms and legs. If sidewalks are slick, try walking in hallways or shopping malls.
Try this
Create a small “movement list” for your fridge, for example, march in place during a song, do ten slow sit-to-stands or stretch shoulders and calves. Check off two or three items each day.
If you or a loved one needs hospital-level care, you may not have to stay in the hospital. ChristianaCare’s Hospital Care at Home program delivers 24/7, highquality care right where you live. Receive the same expert treatment and monitoring available in the hospital — only from the comfort and safety of home.
To learn more, call 302-956-1008 or scan the QR code. Bonus: Watch a video about Hospital Care at Home and see how it works!
Fall into the groove with ACOs! Learn more about the benefits of being part of an ACO at eBrightHealthACO.org. Or reach out to us at info@ebhaco.org for more details.
HOW ACOS WORK FOR YOU! Did you know?
What’s cooking
Pumpkin spice is twice as nice in this sweet, lower-calorie recipe
Personal Pumpkin Spice Cheesecakes
INGREDIENTS
Makes 12 individual cakes
Cooking spray
2/3 cup plain fat-free Greek yogurt
1 cup canned unsweetened pumpkin puree
8 ounces Neufchâtel cream cheese, softened
1/4 cup Splenda® or other sweetener. (Use more or less to taste.)
1-1/2 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
1/8 teaspoon salt
2 large eggs
DIRECTIONS
• Preheat oven to 300°. Coat a 12-cup muffin tin well with cooking spray or line with cupcake liners.
• In a food processor or blender, place yogurt, pumpkin, cream cheese and Splenda and process until smooth.
• Add pumpkin pie spice, vanilla and salt to the mixture, and process until smooth.
• Taste and adjust sweetness and spice.
• Add eggs and process until smooth.
• Divide batter evenly among muffin cups.
• Bake at 300° for 17 minutes or until the centers of the cheesecakes barely move when the pan is touched.
• Remove the pan from the oven and cool it on a wire rack to room temperature. Cover the pans and refrigerate the cheesecakes for 3 hours, or until well chilled.
CHEF’S TIP
Freeze your cheesecakes after baking and cooling — they’ll keep up to three months. Thaw in the refrigerator for a few hours before eating.
• Run a thin knife around the outside edge of each cheesecake. Carefully remove cheesecakes from the pan. Chill them until ready to serve.
NUTRITIONAL INFORMATION:
Thank you to our partner ChristianaCare for this recipe. Find more recipes at eBrightHealthACO.org.
Mini Fall Plan: One Week to Refresh
Sometimes it helps to start small. This gentle seven-day plan provides ideas that you can adapt to suit your needs and pace. Circle the ones that appeal to you and celebrate each check mark.
Day 1
Schedule your annual wellness visit and add vaccine questions to your notes.
Day 2
Smart habits for a healthy season
A few simple habits can help you stay healthy, safe and comfortable all season.
Flu Shots & Vaccines
Stay ahead of cold and flu season by protecting yourself and those you love. Ask your provider about the flu shot, updated COVID-19 boosters and RSV vaccines, especially if they’re recommended for your age or health status.
Cold & Allergy Prevention
Wash your hands often and drink plenty of water. Keeping tissues and hand sanitizer handy can also help you stay well.
Fall Safety
Keep your home and walkways safe to prevent slips and falls. Watch for wet leaves and uneven sidewalks outside. Indoors, improve lighting, reduce clutter and use non-slip rugs. Wearing sturdy shoes with good grip is another easy way to stay steady on your feet.
Make a colorful plate—roasted squash, leafy greens, and a lean protein.
Day 3
Walk 20 minutes indoors or outdoors; notice how your body feels afterward.
Day 4
Tidy one walkway or hallway and add a brighter bulb where needed.
Day 5
Call a friend you haven’t spoken with lately and share a favorite fall memory.
Day 6
Try a new stretch or balance move — slow heel-to-toe steps holding onto a counter.
Day 7
Prepare a simple soup for the week and freeze a few portions for easy meals.
My Annual Wellness Visit Worksheet
Bring this sheet with you to your next provider appointment to help guide your wellness conversation.
Lifestyle Updates
• Changes in diet:
• Changes in exercise/activity:
• Other daily habits to share:
Mental & Cognitive Health
• Sleep pattern changes:
• Mood changes (anxiety, sadness, stress):
Physical Health & Medications
• Current medications
(include vitamins/supplements):
• Any side effects noticed:
• Memory or focus changes:
• New symptoms or concerns: Vaccines & Preventive Care
Talk with your Primary Care Team to decide which vaccines and screenings are right for you, and when you should have them. Go to Medicare.gov to learn more.
TO DO DATE DONE UNSURE
Flu shot (seasonal)
COVID-19 booster RSV vaccine
• Screenings due soon:
Questions for My Provider:
you’re talking... Beneficiary to Beneficiary
What’s your favorite fall wellness tip or recipe? Email Evelyn Hayes, your eBrightHealth ACO beneficiary representative, and let us know — info@ebhaco.org. Don’t forget to include your full name and mailing address in your email to receive an eBrightHealth ACO medicine bag. Also let us know what you or your family would like to see more of in future newsletters. We look forward to hearing from you!
See you in 2026! As the leaves change, so can your routines. Move toward healthy habits, a strong body and a bright mind. We hope this issue provides you with helpful tips for staying safe and well this season. See you in spring!
This newsletter is from your Primary Care Team and these partners that make up eBrightHealth ACO. Be sure to stay in touch with your Primary Care Team throughout the year to help you Be Well. Stay Well.
eBrightHealthACO.org