Clover Living Winter 2022

Healthier Together

LIVING Winter 2022

HOW TO:

t H e a rt h H e a lFALL

Exercise At Home

Dr. Chang Weighs In

T DON’ THESE R FO YTHS 4M

ONE-POT WONDERS

Recipes that deliver big flavor in short time

Have Medicare questions?

Want Medicare answers?

Medicare can be confusing, but our Understanding Medicare book makes it clear. Whether you’re new to Medicare, already on Medicare, or helping someone with Medicare, call for your free copy. You’ll find the answers to your questions, so you can make an informed, confident decision about the best plan for you or your loved one.

For your free copy, call now.

1-855-983-4302

8 am–8 pm local time, 7 days a week.* Or visit cloverhealth.com/winter-book

You can also scan this QR code to request your free copy online! Simply open your phone’s camera app, point your camera at the code, tap the notification that appears, and fill out the form.

cloverhealth.com

YOURS FREE

*From April 1st through September 30th, alternative technologies (for example, voicemail) will be used on the weekends and holidays.

Y0129_21EX112_C

MAILBOX

Congratulations on putting out a very colorful and informative magazine. And thank you. I saved it and will prepare a special place in my apartment to collect them.

Really impressive!

—Nancy G.

Thank you for producing such a wonderful magazine. We really liked the Instant Pot recipe, along with the other informative articles. Again, thank you and keep up the good work!

—Louis B.

TELL US WHAT YOU THINK! Do you want to be a part of our next issue of Clover Living? Here’s your chance! Email your answer to the question below to cloverliving@cloverhealth.com .

What’s your favorite part of growing older?

2

CLOVER LIVING WINTER 2022

Healthier Together

LIVING Winter 2022

HOW TO:

H ea rth H ea lt

Exercise At Home

Dr. Chang Weighs In

FALL DON’TTHESE FOR THS 4 MY

ONE-POT WONDERS

Recipes that deliver big flavor in short time

DO YOU LOVE Clover Living?

We want to hear from you. Email your thoughts and ideas to

cloverliving @cloverhealth.com

We might just feature you in a future issue!

Meet You Online: CLOVERHEALTH.COM You’ll find more health tips from our experts at

cloverhealth.com/blog.

Search the Clover Health formulary, learn more about mail-order pharmacy services, and review Medicare FAQs at cloverhealth.com.

COVER: PHOTOGRAPH(S) BY RYAN LIEBE; PROP STYLING: CARLA GONZALEZ-HART; STYLING: YEN BIECHLER/HOLLY CORBETT REPRESENTS; GROOMING: LAURA COSTA/EXCLUSIVE ARTISTS; PHOTO EDITOR: SARAH ROZEN; CREATIVE DIRECTION: PETER YATES

Here’s what you’re saying about Clover Living!

LETTER

A

Everyday Opportunities

T THE START OF EVERY YEAR, many of us find ourselves committing to healthy changes. After all, it’s a new year! A fresh start! And when we don’t keep up with those resolutions, we feel like failures. Maybe we even give up altogether.

This year, why not toss out the notion of “New Year’s resolutions” and instead look for those everyday opportunities to make healthier choices. Consider every day, every hour, every minute a chance to support your wellness.

Need a little inspiration? At Clover Health, we have you covered! In this issue of Clover Living, we profile a few of our favorite “granfluencers” who are making their mark on Instagram by sharing their wellness journeys (page 16). We also provide practical tips for making meaningful and long-lasting changes (page 34).

Our recipe feature includes delicious one-pot suppers perfect for winter (page 26). If you’re looking for a way to pass the time as your meal simmers on the stove, you’ll want to check out our story about games—because games are, in fact, good for your health (page 46).

From all of us at Clover Health, we wish you a happy and healthy new year!

SOPHIA CHANG, MD, MPH, Internist, and Chief Clinical Informatics Officer at Clover Health cloverhealth.com

3

Co-Founder and CEO Vivek Garipalli President and CTO Andrew Toy Publishing Team VP of Communications Andy Robinson Senior Director of Communications Andrew Still-Baxter Senior Manager of Content and Social Media Lindsay Roseman Senior Marketing Manager Bruce Feinstein Executive Assistant Amber Saetern Clinical Editorial Committee Chief Clinical Informatics Officer Dr. Sophia Chang Associate Chief Medical Officer Dr. Kumar Dharmarajan Legal and Compliance General Counsel Gia Lee Chief Compliance Officer Wendy Richey Deputy General Counsel Karen Soares Director of Compliance Robert Davis Compliance Manager Pete Rapolas

Clover Living is published for Clover Health by

One World Trade Center New York, NY 10007 For content marketing inquiries: headline-studio.com.

Headline Studio is a division of Advance Local Caroline Harrison, President Vice President, Content Liz Buffa Creative Direction and Design Peter Yates Design Art Director Alfredo Ceballos Senior Editor Libby Rutkey Editor Natalie Chomet Account Director Heather Bohl Senior Production Manager Nestor Cervantes Production Artist Angel Mass Copy Chief Anthony Sacramone Editorial Assistant Katey Clifford

© 2022 Clover Health. All material presented herein is intended for information purposes only. While this information is believed to be correct, it is represented subject to errors, omissions, changes, or withdrawal without notice.

Clover Living is published by Headline Studio for Clover Health. © 2022 Clover Health. All Rights Reserved.

Clover Health is a Preferred Provider Organization (PPO) and a Health Maintenance Organization (HMO) with a Medicare contract. Enrollment in Clover Health depends on contract renewal. You must continue to pay your Medicare Part B premium. For plans that provide drug coverage, the formulary may change during the year. Out-of-network/ non-contracted providers are under no obligation to treat Clover members, except in emergency situations. For a decision about whether we will cover an out-of-network service, we encourage you or your provider to ask us for a pre-service organization determination before you receive the service. Please call our customer service number or see your Evidence of Coverage for more information, including the cost-sharing that applies to out-of-network services.

Medicare beneficiaries may also enroll in Clover Health through the CMS Medicare Online Enrollment Center located at medicare.gov.

4

CLOVER LIVING WINTER 2022

Subscription Options Clover Living

is a healthylifestyle magazine packed with recipes, workout ideas, and tips to help you care for your body and mind.

Clover Health

members are automatically subscribed for free. If you have questions about your

Clover Living

subscription, email us at cloverliving@ cloverhealth. com.

INSIDE

34 FEATURES

26

18

The Truth About Heart Disease

40

We tackle the top four myths about your risk for heart attack.

26

TOP: GETTY, RIGHT: CHRISTOPHER TESTANI, IILLUSTRATION: ANTONIO SORTINO

Pot of Gold

Winter is a perfect time to tuck into these hearty, one-pot winners.

34

You Say You Want a Resolution When it comes to making healthy changes, think progress—not perfection.

40

Exercise in Reach Six moves you can do at home, starting today (yes, really!).

46

Mind Games

Boost your brain power and have a little fun! cloverhealth.com

5

INSIDE

12 DEPARTMENTS 08

14

Easing the pain of rheumatoid arthritis, plus so many reasons it’s time to quit smoking!

Oral health, winter safety, and no-salt seasoning.

10

NEXT STOP Savannah, Georgia, is the petite port city worth more than a peek.

12

CAREGIVERS’ CORNER Learn the signs of stroke so you can act quickly. How to help your loved one with urinary incontinence.

6

CLOVER LIVING WINTER 2022

HEALTH AT HOME

08

16

TECH MADE EASY Be inspired and informed by today’s “granfluencers.”

56 GETTY (2), ELIZABETH SISSON/NBC

GOOD FORTUNE

INSIDE

52 52

IN YOUR WORDS

18

Clover Health member Kathy McIntosh shares how her perspective on health has evolved since childhood.

54 KATHY MCINTOSH, ILLUSTRATION: SÉBASTIEN THIBAULT, GETTY

YOUR PLAN Tips for making the most of your Medicare coverage.

56

SPOTLIGHT Law & Order star S. Epatha Merkerson avoids an all-ornothing approach to health.

59

PUZZLES Exercise your brain with word searches and Sudoku.

14 cloverhealth.com

7

GOOD FORTUNE

Caring for RA in the Winter Smart steps can ease your pain during the cooler months.

I

f you live with rheumatoid arthritis (RA) , you know

that it causes your immune system to attack the lining of your body’s joints, causing pain and stiffness.

You may have noticed that symptoms worsen during certain times of the year.

In the winter, this may be due to changes in barometric pressure that make our tendons, muscles, and bones contract and expand. Many of us are also less active in the winter, which makes our joints feel stiff and achy.

To ease your joint pain in cooler weather, be sure to:

• Bundle up. The National

Institutes of Health suggests layering clothes to keep warm.

Pay attention to your feet and hands, where the joints are more susceptible to increased RA symptoms, or “flares.”

Always wear warm socks and shoes, as well as gloves.

• Visit your doc. A

common treatment for RA is immunosuppressants.

See your rheumatologist regularly to ensure that your medication isn’t diminishing the effectiveness of vaccines or making you more vulnerable to a virus.

—Hal Borland, American author

8

CLOVER LIVING WINTER 2022

GETTY

No winter lasts forever; no spring skips its turn.

GOOD FORTUNE

QUITTERS AWAYS WIN

Should You Be Screened for Lung Cancer?

GETTY

M

ore and more people are quitting smoking— hich means lung cancer cases are on the decline. w

Whether you currently smoke or have already quit (good for you!), talk to your doctor about lung cancer screening.

Adults between the ages of 50 and 80 who smoked roughly one pack a day for 20 years and still smoke (or have quit within the past 15 years) should have an annual screening with lowdose computed tomography (LDCT). These are the latest recommendations from the U.S. Preventive Services Task Force (USPSTF). Screening can typically stop once you’ve been a nonsmoker for 15 years.

Smoking can lead to many health conditions, such as lung disease, heart disease and stroke, and type 2 diabetes. When you quit, you reduce these risks—within minutes!

Within just one hour of putting out your last cigarette, your blood pressure lowers and your circulation improves.

You’ll soon have more energy and breathe more easily.

Need another reason to quit? You’ll protect those around you from the dangers of secondhand smoke.

Quitting smoking is hard, but there are programs, apps, and medication to help you.

Ask your doctor about quitting today.

IT’S NEVER TOO LATE T0 QUIT Visit our blog for more tips: click.cloverhealth. com/QuitSmoking. cloverhealth.com

9

NEXT STOP

Savannah, Georgia

TIP:

This petite port city—the oldest in the state—boasts a rich history that’s all within your reach. istoric architecture , art, southern hospitality, and a

dose of ghostly vibes are just a few of the draws of scenic Savannah. Museums, parks, and restaurants are accessible by foot, bike, or trolley—all within a 3-mile radius. Plus, the state’s mild winters mean it’s a great time to score deals on hotels or rentals.

1. Forsyth Park

Situated in the Historic District, this park is Savannah’s largest and oldest. The sprawling expanse is great for a stroll or a round of tennis. visitsavannah.com/profile/ forsyth-park/6094

2. Mercer Williams House Museum

Reserve tickets to tour the setting of the haunting novel Midnight in the Garden of Good and Evil, steps away from the fountain at Forsyth Park. mercerhouse.com

3. Cathedral of St. John the Baptist

Take a self-guided or docent-led tour inside this iconic feature of Savannah’s skyline. Home to 34 murals, the interior is just as breathtaking. savannahcathedral.org

4. Georgia State Railroad Museum

Located in Tricentennial Park—a 25-acre museum complex in downtown Savannah—this train lover’s paradise is the perfect place to take a grandchild. chsgeorgia.org/GSRM

LET’S RIDE! Savannah’s charm, typically mild weather, and flat terrain make it ideal for biking. Explore the city on your own or pedal along with a tour for sightseeing with a side of low-impact exercise.

10

CLOVER LIVING WINTER 2022

Protect yourself and folks around you by being fully vaccinated against COVID-19 and the flu.

5. Old Town Trolley Tours

Give your feet a break in retro streetcar style! Hop on and off at the 15 stops all day. trolleytours.com/ savannah

6. Kayak Kafé

All are welcome—including vegans and vegetarians—at this casual restaurant with an eclectic menu. Enjoy locally sourced seafood, fresh salads, tacos, or burgers. eatkayak.com

7. Hutchinson Island Hop a free ferry across the Savannah River to enjoy waterfront views of the city. Visit the Westin for a round of golf or a spa treatment. marriott. com/hotels/travel/ savwi-the-westinsavannah-harbor-golfresort-and-spa

ILLUSTRATION: SARA MULVANNY

H

Planning to travel this season?

NEXT STOP

7

4

6

5

3 2

1

cloverhealth.com

11

If You Spot Signs of Stroke, Act F.A.S.T.

A

stroke occurs when blood supply to your brain is cut off,

and brain damage can occur within minutes. That’s why every second counts if you suspect a stroke.

Getting your loved one to a hospital or stroke center as soon as possible means less chance of long-term disabilities.

The Centers for Disease

Control and Prevention recommends acting F.A.S.T. when you think someone may be having a stroke. This simple acronym might help you save a life: FACE: Check the person’s face for droopiness. Ask them to smile to see if one side of their face is lopsided.

ARMS: Ask if the person is experiencing numbness or

weakness in either arm. One way to check this is to ask the person to raise both arms and watch if one arm drifts downward.

SPEECH: Listen for slurred or unrecognizable speech.

Ask the person to repeat a simple phrase.

TIME: If you see any of these signs, call 911 immediately. Note the time that symptoms started.

-Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health 12

CLOVER LIVING WINTER 2022

GETTY

When it comes to stroke, time is brain. Act fast and seek medical attention quickly.

CAREGIVERS’ CORNER

Taking Control I

Accidents happen, but your loved one doesn’t have to suffer in silence with urinary incontinence. f you’re caring for somebody who’s experiencing urine leakage, you can help. Get the facts about diagnosis and

treatment options—and then encourage them to speak with the doctor.

GETTY

The Facts

For older women, incontinence can be caused by weak or overactive bladder muscles, weak pelvic floor muscles, or damage to nerves that control the bladder.

For older men, incontinence is usually related to the prostate gland, such as a blockage from an enlarged prostate.

Inflammation of the prostate gland, or damage to nerves or muscles due to surgery are other causes.

Health conditions that make it hard to get up and around— like arthritis—mean it’s tough to get to the toilet in time.

There are different types of urinary

TIP:

Drink plenty of water to maintain your bladder’s capacity.

incontinence. An accurate diagnosis is key to finding the right treatment. The doctor will likely start with blood and urine tests.

Treatment Options

After talking with the doctor, you might learn simple

steps you can help your loved one with: • Exercises to strengthen the pelvic muscles that control bladder flow.

• Timed voiding, which means using the restroom on a regular schedule, such as every hour, then gradually

increasing the time between bathroom visits. Help your loved one set up a routine with a timer or alarm.

• Lifestyle changes —such as quitting smoking, avoiding alcohol and caffeine, and opting for water instead of other beverages—help.

If these tips don’t work, medication or in-office treatments could ease the issue. Surgery might help if the problem is caused by the position of the bladder or a blockage caused by an enlarged prostate.

Help your loved one work closely with their doctor to find a solution that could work for them. It may be possible to eliminate the issue completely! cloverhealth.com

13

ental care has come a long way over the years

with nifty gadgets like electric toothbrushes and water flossers, but one fact remains: We get only one set of adult teeth.

Plus, studies link poor oral health to heart disease and other health conditions, so it’s important to make dental hygiene a top priority. Are you following these four steps of oral care?

1

Brush your teeth (at least) twice every day.

The American Dental Association (ADA) recommends brushing twice a day with a fluoride toothpaste for a minimum of two minutes each time.

Whether using a manual or electric toothbrush, opt for soft bristles and apply gentle

14

CLOVER LIVING WINTER 2022

pressure to avoid injuring your gums.

2

Floss every day.

Flossing before you brush removes food particles lodged in between your teeth and along the gum line. These areas are hard to reach with a toothbrush, and flossing even just once a day can save your teeth from decay.

3

Adopt a healthy lifestyle.

Best practices for general health also apply for oral health: Maintain a balanced diet, drink plenty of water, and avoid tobacco use.

4

Schedule dental checkups.

Routine exams and cleanings can help treat and prevent painful (and costly!) problems. Loose teeth, tender gums that are prone to bleeding, dry mouth, and bad breath are red flags and signs you should see your dentist.

GETTY

D

Dental Care in the Age of Technology

HEALTH AT HOME

Your Winter Safety List Winter—particularly if you live where it gets cold—brings a unique set of challenges.

Check out these tips for staying safe.

Prevent carbon monoxide poisoning.

Never warm up your car in a garage (even with the door open). If you have a keyless ignition, find a way to remind yourself to turn off your car. Schedule annual inspections of your furnace, water heater, and gas- or coalpowered appliances. Never use a gas stove to heat your home.

Dress in layers. Never forget your hat, gloves, and scarf. Remove layers if you get too warm. Sweating can make your clothes damp and reduces the insulating ability of certain fabrics, which can lead to hypothermia.

Don’t overdo shoveling or snow blowing.

Stretch first. Lift with your legs instead of your back, and take breaks. Never hesitate to ask a neighbor or friend to lend a hand!

Wear shoes or boots with rubber soles and good traction. Use them every time you go outdoors—even if you’re just heading to your mailbox.

GETTY (2)

NO-SALT SEASONING “If you’re looking to add flavor to your food without salt, which can increase your blood pressure, turn to herbs and spices” says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health.

Seasoning essentials include: 1. Dill: Works well with fish, beef, chicken, and veggies.

2. Thyme: A must-have for soups, stews, and beef.

3. Cumin: Adds smokey heat to bean, fish, and pork dishes.

4. Onion powder: Great for stir fries, soups, and stews.

Freshly ground pepper and lemon juice are other

no-salt options for flavor, notes Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer at Clover Health. cloverhealth.com

15

Meet the Granfluencers

A

cross online social platforms,

but especially on Instagram and TikTok, a new profile is emerging: the “granfluencer.” This blended term combines grandparent and influencer and describes a new online trend.

Granfluencers are social media influencers who happen to be older adults.

Simply put, they influence. They build a following of like-minded folks who want to learn from or live like them.

Successful influencers can even earn money. Some partner with companies to recommend products in an appealing and 16

CLOVER LIVING WINTER 2022

educational way. Because their followers often feel a connection to them, they’re like friends. Influencers’ campaigns are often much more personal than traditional ads.

But granfluencers aren’t just in it for the marketing. These social-savvy seniors have a gift for building community. Their audience benefits from the inspiring, informative posts.

We love how these trend-setters are creating a new way for older adults to connect, inspire, and be heard. Let’s get to know a couple of the granfluencers who are making their (digital) mark!

GETTY

Social media isn’t only for the kids.

TECH MADE EASY Instagram Basics

JOAN of

@trainwithjoan tells her 1.5 million Instagram followers that “it’s never too late to change your life.” She promotes a healthy lifestyle COMMENT with workouts, on a post by recipes, and tapping her can-do the speech attitude. bubble icon.

The 74-yearold started her wellness journey in 2017 and her transformation— LIKE both mental and a post by physical— tapping the is truly heart or tapping inspiring. the picture twice.

GETTY, @TRAINWITHJOAN, @ MICKIPHIT, @ JTOUCHOFSTYLE

MICKI of

@mickiphit believes Pilates is for everyone.

She shares online workouts and demonstrates variations of each exercise to make them work for you wherever you’re at.

STORIES appear at the top of your feed. New ones have a pink outline.

CREATE a new post by tapping the plus symbol.

SEARCH accounts or hashtags by tapping the magnifying glass.

“My main goal as a fitness professional is to share movement and wellness with as many people as possible. Instagram makes it easy.”

—@mickiphit

Did you know that Clover Health is on social media? Follow us for recipes, fitness ideas, and more healthy inspiration!

@cloverhealth on Instagram Clover Health on Facebook cloverhealth.com

17

TRUTHS Don’t fall for these 4 myths about cardiovascular disease and heart attack risk.

By Christina Frank Illustrations by Sébastien Thibault

18

CLOVER LIVING WINTER 2022

Every year more than 800,000 Americans have a heart attack. That’s a scary statistic, but there’s good news: Over the past decade we’ve learned a lot about what causes heart attacks, how to prevent them, and how to treat them.

Even so, confusion remains.

And misunderstandings about what does and doesn’t put you at risk for heart disease can be harmful.

Let’s look at four common myths so you can keep your ticker in tip-top shape.

MYTH 1

“I’m thin, so there’s no way I have heart disease.”

Maintaining a healthy weight— with a body mass index (BMI) between 20 and 25—is recommended for everyone, but your weight doesn’t predict your heart health.

Being slim doesn’t mean you can’t have heart disease.

In fact, you can have high cholesterol even if you’re at a healthy weight, due to risk

factors such as age, lifestyle, and family history. Behaviors that increase your risk for heart disease include smoking and inactivity.

Recent research finds that a sedentary lifestyle, especially in middle age and beyond, can increase the risk of a heart attack in a person that is a healthy weight to that of someone who is overweight.

For women, one risk factor is being postmenopausal.

“Premenopausal women may have normal cholesterol levels, but then postmenopause cholesterol can rise significantly because of hormonal changes,” explains Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer at Clover Health.

Dr. Chang recommends that both men and women get regular cholesterol screenings to track any changes in their low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol levels, as well as their triglycerides.

If your doctor spots any red flags in your results, lifestyle changes and medication can improve your cholesterol counts. cloverhealth.com

19

MYTH 2

“Heart attack symptoms are the same for everyone.”

The classic signs of a heart attack are pain in the arm, neck, or jaw, as well as shortness of breath. But not everyone who has a heart attack will have the same symptoms at the same intensity.

Some heart attacks strike suddenly, while others cause symptoms across hours or days.

“For many people, they don’t actually feel any pain, but they might feel a pressured sensation in their chest, or they might feel something in their neck but not in their arm,” explains Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health.

“For some older adults, women in particular, there may be more atypical symptoms of a heart attack, like weakness, fatigue, or nausea,” he adds.

20

CLOVER LIVING WINTER 2022

TIP

Have a cholesterol screening every five years.

If you have heart disease risk factors, talk with your doctor about getting tested more often.

Dr. Chang says she’s had patients who are regular exercisers and suddenly notice significant fatigue during a typical workout. “They might chalk it up to age or having an off day, when it turns out it could be their left anterior descending artery,” she says.

While you shouldn’t be alarmed anytime you feel tired or nauseous, it’s probably better to err on the side of caution if you’re older or have known risk factors for heart disease—especially if you’ve had a previous heart attack.

“Sometimes people know that their symptoms are not normal, but they think, ‘Oh, I’ll see if it goes away or maybe I need a nap,’ when instead they should call their doctor.

If we can catch it early, we can save your heart function,” explains Dr. Chang.

cloverhealth.com

21

FACT

Even people with heart disease in their family tree can lower their risk.

22

CLOVER LIVING WINTER 2022

Being male Using tobacco

Old age

Being inactive

TOP RISK FACTORS FOR HEART DISEASE

Obesity

High blood pressure

High cholesterol

MYTH 3

“My parents had heart attacks, so there’s no way I can avoid heart disease.”

The understanding of what causes heart disease and how it can be prevented has come a long way since our parents’ generation. Even people with a family history of heart attacks or heart disease can lower their risk significantly by working on things in their control.

While we can’t change our family history or age, we can work on eating more whole grains, fruits, and leafy green

vegetables. We can add more healthy fats like those in olive oil, avocado, and salmon.

Staying active and quitting smoking are other important ways to improve your cardiovascular health.

Also, don’t forget that your parents had their own lifestyle choices to consider. “Our parents may have had a heart attack or heart disease, but it could have been because of their behaviors, like smoking cigarettes or eating a highfat diet or having high blood pressure that wasn’t managed well,” adds Dr. Dharmarajan.

Furthermore, there have been major advances in preventing and treating heart disease that may not have been available to older family members. Today there are medications and procedures that help to prevent heart attacks. cloverhealth.com

23

MYTH 4

“I’ve had a heart attack, so I can’t exercise.”

Exercising immediately after a heart attack is not recommended, but once your doctor gives you the all-clear, being active is not only safe but actually helps people feel better and get healthier.

“That’s the whole reason cardiac rehab exists,” explains Dr. Dharmarajan. “It’s a wellstudied intervention that is used after someone has a heart attack, and it’s also been shown to reduce the risk of future heart attacks and improve quality of life.”

A recent study in the Journal of the American Medical Association found that among participants with diabetes, bicycling regularly lowered the risk of cardiovascular disease.

And if cycling isn’t your thing, remember that any physical activity counts.

Dr. Dharmarajan recommends doing any activity that makes you happy. “It could be yoga, it could be walking, it could be swimming, it could be playing ping-pong. Whatever you’re comfortable with and enjoy is the thing you’re most likely to stick with.”

24

CLOVER LIVING WINTER 2022

VICKI’S STORY Vicki Soll, a technology consultant in San Jose, California, was a healthy and fit 53-year-old when she was surprised by an unexpected cardiac emergency. Now in her 60s, she enjoys a full and active life. Here’s her story: “I’ll never forget that Thursday evening when I suddenly felt this intense burning in my upper chest, neck, and jaw, accompanied by pain radiating down my left arm.

“At the ER I had the usual workup, but because my blood work was normal, I was sent home. When I saw my cardiologist a few days later, though, I failed my stress test after three minutes. I was sent back to the ER, where I was diagnosed as having had a heart attack. I was diagnosed with SCAD (spontaneous coronary artery dissection).

“I had five stents placed in one of my arteries and attended cardiac rehab sessions twice a week for three months.

Today I exercise six days a week for roughly 45 to 55 minutes. I’ve also modified my diet somewhat to reduce the amount of dairy and animal fat I consume.

“I was lucky. I made a full recovery and have gone on to live a full and active life, but my story could have ended very differently.”

While it can happen to anybody, SCAD is most common in women who are in their 40s and 50s.

Symptoms are caused by slowed blood flow to your heart and include chest pain, shortness of breath, nausea, pain in your arms, and extreme fatigue.

Seek medical care if you experience these signs of heart trouble.

Visit the Clover Health blog for more heart-healthy tips from Dr. Dharmarajan: click.cloverhealth.com/ HeartHealth.

cloverhealth.com

25

POT OF GOLD

With these comfort food masterpieces, one pot delivers the gift of flavor, nutrients, and tasty leftovers.

Winter begs us to slow down and savor bowls of comfort food. But that doesn’t mean tossing aside your healthy intentions.

These one-pot meals are chock full of goodness and flavor.

What makes one-pot cooking so special? Layering ingredients means each flavor builds on the next. Plus, cooking vegetables and iron-rich meat or beans with the lid on and in their own broth means nutrients stick around—rather than evaporating away.

Recipes shown here can be made with an Instant Pot (or pressure cooker), slow cooker, or a Dutch oven (or any large pot).

By Sarah Copeland 26

CLOVER LIVING WINTER 2022

Photographer: Christopher Testani

Food Styling: Sarah Copeland and Chris Lanier

Saucy Beans and Eggs

This simple but satisfying meal centers on fiber-filled beans and protein-

rich eggs. Feeling fancy? Top it with a dollop of pesto or pistou (similar to pesto, but without the pine nuts). You’ll be firing up your pot for a repeat on this easy winner every week.

PREP TIME: 5 minutes TOTAL TIME: 25 minutes GLUTEN-FREE, VEGETARIAN SERVES 4 2 tablespoons extra-virgin olive oil 4 garlic cloves, smashed or thinly sliced ½ teaspoon cumin seeds (optional) 3 cups cooked pinto beans or white (cannellini) beans; or canned beans, rinsed and drained 1¼–1½ cups chicken or vegetable broth ½ teaspoon fine sea salt Freshly ground black pepper 4 large eggs

FOR SERVING

Lean, Mean Legumes

Beans are protein- and fiber-rich while being low in saturated fats.

Extra-virgin olive oil Chopped fresh mint Flaky sea salt Freshly ground black pepper Pesto or pistou Toasted bread (skip for gluten-free)

Place the olive oil, garlic, and cumin seeds in the inner pot of a pressure cooker and set to the Sauté function.

Cook for about 1 minute or until fragrant.

1

Add the beans, broth, salt, and some pepper. Continue on the Sauté setting to soften the beans until the mixture is saucy, stirring the beans occasionally to release their starches and thicken the sauce, about 4 minutes.

2

Crack the eggs into the beans and cook on the Sauté setting until the whites are just starting to set, 1 to 2 minutes.

3

Cover the pot (don’t lock), turn off the heat, and let the eggs continue to cook until the whites are fully set and the yolks are soft and creamy, 3 to 4 minutes.

4

(CONTINUED ON NEXT PAGE)

cloverhealth.com

27

Open the lid and spoon the beans and eggs into shallow bowls or serve over toast, drizzled with some olive oil and sprinkled with the mint, flaky salt, and pepper. Serve with a dollop of pesto or pistou if desired.

5

Stovetop: To make this in a Dutch oven or large pot, sauté the oil, garlic, and cumin over medium heat until fragrant. Add the beans, broth, salt, and pepper and cook over low heat until saucy, 4 minutes. Crack the eggs into the beans, nestling them among the mixture. Cover and cook on low until the whites are set and the yolk soft and creamy, 3 to 4 minutes.

Then continue with serving suggestions above.

No Pressure

This sauce takes a quarter of the time to reach maximum flavor in a pressure cooker, but works well on the stovetop, too!

28

CLOVER LIVING WINTER 2022

Quick Pork Bolognese for a Crowd

There’s no quicker way to satisfaction than a big, bold Bolognese over pasta. Most Bolognese is

beef-forward, but a leaner ground-pork Bolognese, with a bit of ground beef, yields a rich and flavorful sauce. This one is loaded with fragrant vegetables, which lend flavor and vitamins. A dollop of creamy ricotta (a naturally lower-fat cheese) and the surprise of fresh mint are natural additions to this dish on a blustery night.

PREP TIME: 15 minutes TOTAL TIME: 1 hour and 10 minutes

SERVES 6 TO 8 3 tablespoons extra-virgin olive oil ½ medium onion, finely chopped 1 celery stalk, finely chopped 1 large carrot, finely chopped 6 large garlic cloves, finely chopped 2 anchovies, finely chopped

With a tasty vegetable base, called “soffritto” in Italian, this sauce is a great source of fiber.

1½ pounds ground pork ½ pound ground beef 1/3 cup tomato paste

1 tablespoon hot chili pepper paste (optional) ¾ cup dry red wine, such as Merlot 1 28-ounce can whole San Marzano or plum tomatoes 2 bay leaves 1 sprig fresh rosemary 2 teaspoons fine sea salt 1¼ teaspoons freshly ground black pepper, plus more to taste

FOR SERVING

Cooked pasta or polenta Fresh ricotta cheese or finely grated parmesan cheese ½ cup fresh mint or parsley leaves, torn or roughly chopped

(CONTINUED ON NEXT PAGE)

cloverhealth.com

29

Pour olive oil into the inner pot of the pressure cooker and set to Sauté. When the oil is hot, add the onion, celery, carrot, garlic, and anchovies. Cook until slightly softened, about 6 minutes.

Add the pork and beef.

Cook, breaking meat up with a wooden spoon, until browned, about 8 minutes.

1

Add the tomato paste and hot chili pepper paste (if using). Cook, stirring, for 1 minute. Add the wine, stirring to release any browned bits from the bottom of the pot. Cook for 4 minutes to burn off the alcohol and reduce.

2

Crush the tomatoes with a potato masher in a bowl. Add the tomatoes and their juices, the bay leaves, rosemary, salt, and 1¼ teaspoons pepper to the pot.

3

Lock on lid and Pressure Cook on high pressure for 30 minutes. Release the steam manually.

4

Open the lid. The sauce should be deeply flavorful.

Discard bay leaves and rosemary sprig. Replace the lid but do not lock it on.

5

30

CLOVER LIVING WINTER 2022

Leave on the Keep Warm setting until ready to serve.

Cook pasta in boiling salted water until al dente.

Drain. Spoon the sauce over the pasta. Top with fresh ricotta or grated parmesan, a sprinkle of the fresh herbs, and black pepper to taste.

6

Top That!

Garnish with fresh mint or dill, flaky sea salt, and freshly ground black pepper.

Slow cooker or stovetop: To make in a slow cooker, first cook the onion, celery, carrot, garlic, and anchovies in oil in a skillet until softened, 6 minutes.

Add the pork and beef and cook, breaking meat up with a wooden spoon, until browned, about 8 minutes. Add tomato paste and hot chili pepper paste (if you’re using).

Cook, stirring, for 1 minute.

Add the wine, stirring to release any browned bits from the bottom of the pot. Cook for 4 minutes to burn off the alcohol and reduce.

Transfer to a slow cooker.

Add all remaining ingredients.

Cover and cook on High for 2 hours or Low for 4 hours. Then refer to instructions above.

This also works in a Dutch oven. Cook on the stovetop, cover with a tight-fitting lid, and braise on low until the sauce is rich and flavorful, about 90 minutes.

Reprinted with permission from Instant Family Meals

by Sarah Copeland, copyright © 2020.

Photographs by Christopher Testani.

Published by Clarkson Potter, a division of Penguin Random House, LLC.

PREP TIME: 20 minutes TOTAL TIME: 1½ hours GLUTEN-FREE SERVES 4 TO 6

Double-theVegetables Pot Roast

Bring pot roast to this century by adding vegetables galore!

They’re not only what gives the broth its potent flavor; they also make an irresistible side, so this recipe goes double on the carrots, plus just enough red or white potatoes, which cook to a creamy finish in the pressure cooker.

On the stovetop, this is a long-braised meal (roughly 3 hours), but using a pressure cooker shaves the time to under an hour.

Feel free to load this up with all the veggies you love. Don’t skip the flaky salt and fresh herbs at the finish, which makes the tender brisket truly shine.

1 (2½-to-3-pound) boneless beef brisket or chuck roast, trimmed of excess fat 1¼ teaspoons fine sea salt, plus more to taste Freshly ground black pepper 1 tablespoon extra-virgin olive oil 1 large onion, thinly sliced 3 celery stalks, cut into 1-inch pieces 2 garlic cloves, thinly sliced 1 tablespoon harissa paste or tomato paste 1 bay leaf 1 tablespoon all-purpose flour or gluten-free flour ½ cup dry white wine, such as sauvignon blanc 5 large carrots, cut into 1-inch pieces 2 cups beef or chicken broth 6 baby potatoes (white or red), halved 4 whole canned San Marzano tomatoes, drained and cut into 1-inch pieces 1 tablespoon apple cider vinegar (optional) (CONTINUED ON NEXT PAGE)

cloverhealth.com

31

FOR SERVING

1 packed cup fresh mint leaves, dill leaves, or a combination, roughly chopped Flaky sea salt Freshly ground black pepper Season the roast on all sides with 1 teaspoon of the salt and some pepper, and leave at room temperature for at least 30 minutes.

1

Pour the olive oil into the inner pot of the pressure cooker and set it to Sauté.

When the oil is hot, add the roast and brown on all sides, about 8 minutes total.

Transfer to a plate.

While pot roast conjures up memories of meat and broth, vegetables play first fiddle in this flavorful update to a classic comfort food.

2

Add the onion and celery to the inner pot and cook, stirring often, until the onion has softened slightly, 5 to 7 minutes. Add the garlic, harissa or tomato paste, and bay leaf and cook until fragrant, 1 minute more.

Sprinkle the flour all over and stir briskly for 30 seconds to coat. Add the wine and stir, about 1 minute.

3

Return the roast to the inner pot and add the carrots, broth, and the remaining ¼ teaspoon salt.

4

32

CLOVER LIVING WINTER 2022

Lock on the lid and Pressure Cook on high pressure for 45 minutes. Release the pressure manually.

Open the lid and add the potatoes and tomatoes to the inner pot. Lock on the lid again and Pressure Cook for 4 minutes on high pressure. Release the pressure manually and open the lid. The potatoes and beef should be tender but hold their shape.

5

Taste and adjust the seasoning, adding more salt and pepper as needed and a splash of vinegar if desired. Transfer the roast to a cutting board and let it rest for 10 to 15 minutes (to keep the roast juicy).

6

Meanwhile, cook the juices with the vegetables in the inner pot on the Sauté setting until they thicken slightly, about 3 minutes.

Leave on the Keep Warm setting until ready to serve.

7

Thinly slice the roast across the grain. Serve warm with a generous quantity of vegetables, pouring the juices over the top. Garnish with the fresh herbs and sprinkle each portion with flaky sea salt and freshly ground pepper.

8

Slow cooker or stovetop: No pressure cooker? No problem. Make this pot roast in a slow cooker instead. In a skillet, brown the roast in oil until it is a deep brown on two sides, about 5 minutes each side.

Transfer to a slow cooker, add the remaining ingredients.

Cover and cook on High for 4 hours or on Low for 6 to 8 hours. Then continue with the instructions above.

This dish also works in a Dutch oven or large pot. Cook on the stovetop, cover with a tight-fitting lid, and braise on low for 2½ to 3 hours or until the vegetables are tender and the meat is falling off the bone.

Nice Spice

Curcumin, the compound in turmeric that makes it yellow, also reduces inflammation.

Red Lentil Dal with Citrus and Herbs Warm yourself with dal, a flavorful Indian

stew made with lentils.

Top with lemon slices, cilantro, mint, and crispy garlic chips. Or keep it simple with a squeeze of lemon or a dollop of plain low-fat yogurt.

If you use a pressure cooker, your dal will be done in 30 minutes flat!

Find this recipe and more at cloverhealth.com/ DalRecipe.

cloverhealth.com

33

34

CLOVER LIVING WINTER 2022

Ro

By Lisa

GETTY

es to m o c t i When g changes makin e, consider lif in your new year the ial. c e p s g nothin r the secret n fo Read orting fresh any to sta f the year. day o sen

GETTY (2)

H

If you want a behavior to stick, make it fun.

Fitness classes aren’t your thing?

Maybe dancing is!

ow many New Year’s resolutions

have you made over the decades? And how many have you kept? If your second answer is smaller than the first, you have plenty of company. A 2019 Ipsos study revealed that of the people surveyed who made New Year’s resolutions, more than half had given up well before year’s end.

But that doesn’t mean we can’t make new habits and break old ones. It simply means that it’s time to leave those grand January gestures

behind, and instead choose to make steady, achievable improvements that last a lifetime.

Because, as author James Clear says, “It’s not about a goal. It’s about a way of being.”

Change Your Mindset Clear is the author of Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, in which he explains that the key to changing our behaviors is not chasing a goal.

The secret to success is shifting our beliefs about ourselves. cloverhealth.com

35

“Anyone can convince themselves to practice yoga or meditation once or twice, but if you don’t shift the belief behind the behavior, then it becomes hard to stick with long-term changes,” he says.

Instead, Clear suggests, we need to focus on who we wish to become, not what we want to achieve. “Link the desired habit to your desired identity,” he explains. “If you want to write a book, for example, focus on becoming the type of person who writes every day.”

If you want to get in shape, focus on Seemingly becoming the type of person who is small achievements active daily. “The focus should always don’t just establish be on becoming that type of person, not a new habit; they getting a particular outcome.” build your

Ease Into It Researchers, doctors, and cognitive scientists agree: The best way to make big changes is to start small.

“Make it easy to start and the rest will follow,” Clear recommends. “I had one reader who told me, ‘When I was getting back into the gym after being away for two years, I told myself all I needed to do is get to the gym with my bag and stay for ten minutes, then I’m free to go home if I want.’ It ended up working. He reclaimed his fitness habit and began exercising consistently.”

Clear offers more tips in his free course, 30 Days to Better Habits, at JamesClear.com.

Sophia Chang, MD, MPH, internist and Chief Clinical Informatics Officer at Clover Health, agrees that small steps lead the way to big results. “If you want to start exercising regularly, start with something as simple as, ‘I’m going to use the stairs instead of the elevator,’ or ‘I’m going to park my car farther away from my destination and walk.’” These seemingly small achievements don’t just establish a new habit; they build your confidence.

36

CLOVER LIVING WINTER 2022

confidence.

Phone a Friend Change is easier to accomplish with a partner, says Kumar Dharmarajan, MD, MBA cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health. “Asking a friend to join you on your daily walk will help you enjoy the activity more and ensures accountability, which is a terrific motivator.”

Ellie Goodman is a vital, charming, 74-yearold woman living in Los Angeles. Seven years ago, she decided she wanted to get in better shape for, as she puts it, “the final third” of her life. She knew from past experience that she worked best with a trainer guiding and encouraging her.

I expect to do the best that I can on a daily basis. I’m not comparing myself to anyone. I’m not even comparing myself to myself from day to day.

GETTY (3)

Ellie Goodman, 74 years old

cloverhealth.com

37

I have my own target every day for how many steps I want to do. When I look at my phone and see that I’ve met or exceeded my target, I feel great.

“I was 67 when I found a trainer who I enjoyed working with, Nikki Steen, and I started on a routine of two sessions a week,” Goodman recalls. “I told her what my goal was: to develop a strong, healthy body that would carry me forward.”

In the seven years since she began, she has dropped about 30 pounds. “I am more flexible, I am stronger, and I have more stamina,” Goodman says. “Not only have I kept that commitment all along, I increased from two days a week to three days a week.”

Make It a Treat If you want a behavior to stick, make it enjoyable.

If fitness classes aren’t your thing, maybe dancing is. If eating more plant-based meals sounds dull, then transform the task into a dinner party by asking friends to join you.

When the activity feels downright boring, inject your passion. “Temptation bundling,” a term coined by researcher Katy Milkman, means connecting a beneficial task to a desirable one.

38

CLOVER LIVING WINTER 2022

Maya Shankar, MD, cognitive scientist and the host of the podcast A Slight Change of Plans, explains: “For example, you can only watch your favorite TV show when you’re folding laundry or, for me, you can only listen to your favorite songs when you’re working out. Limiting these indulgences to only those moments when I’m working toward my long-term goals has been a game changer for me—I actually (kind of!) look forward to working out now, because I know it means listening to my favorite Taylor Swift or Kacey Musgraves albums.”

You can also use your smartphone for a dose of positive reinforcement. “Many phones now track activity,” says Dr. Dharmarajan. “I have my own target every day for how many steps I want to do. When I look at my phone and see that I’ve met or exceeded my target, I feel great.”

GETTY

Kumar Dharmarajan, MD

Give Yourself a Break

GETTY (2)

When we structure our goals to build in some slack, we are much more likely to succeed. It’s all about progress, not perfection.

If you falter, remember, it’s all about progress, not perfection. “I think we’re all familiar with the experience of committing to go to the gym every day, and then we miss two days in a row and think, ‘OK, well, RIP that goal. I failed.’ Then we give up the commitment entirely,” Dr. Shankar says.

Emerging research shows that when we structure our goals differently to build in some slack, we are much more likely to succeed at reaching them long term. “In this way, if we slip up here or there, we don’t internalize it as a failure. It’s just a built-in part of the overall calculation of what will help us succeed,” Dr. Shankar explains.

Being patient with ourselves also means knowing that every day is different. “Life is different each day, so my workout will be different,” Goodman says. “Some days I’ll be stronger, other days I won’t be. Some days I’ll be really into it, other days I won’t. But I don’t beat myself up. I expect to do the best that I can on a daily basis. I’m not comparing myself to anyone. I’m not even comparing myself to myself from day to day.”

Goodman understands the impulse to make big resolutions and start fresh at the start of a new year. “However, when you get down to it, it’s just another day.

So I continue to do what I did the day before. It’s a commitment; it’s not a resolution.”

cloverhealth.com

39

Active

LIFE You don’t need a formal fitness plan to be fit. Even small (at-home) activities can add up for big benefits.

By Alyssa Shaffer

t may have double the letters, but to many of us, exercise is still a four-letter word. We hear over and over how important it is for our health and well-being, yet the idea of investing in a gym membership or getting to a fitness class sounds simply overwhelming.

And if you haven’t exercised in a long time, where do you even begin? It’s enough to 40

CLOVER LIVING WINTER 2022

Photographer: Ryan Liebe

REMEMBER Always talk with your doctor before you increase your activity level.

cloverhealth.com

41

make you want to just stay on your couch. But wait!

Maybe exercise simply needs a rebranding.

“It’s really less about exercise and more about activity,” says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health. “Don’t focus on getting on a treadmill or lifting weights. Instead, focus on reducing your sedentary time. Make it about moving your body.”

Benefits Abound

42

CLOVER LIVING WINTER 2022

“Don’t focus on getting on a treadmill or lifting weights.

Instead, focus on reducing your sedentary time.”

—Kumar Dharmarajan, MD

Officer at Clover Health. And the more muscle you lose, the harder everyday activities like standing up from a chair or avoiding falls can become.

No matter what you call it, physical activity falls into a few main buckets: • Aerobic, such as taking a walk, swimming, or riding a bike • Strengthening, which can

mean lifting dumbbells, a basket of laundry, or even your own body weight • Flexibility and mobility, including everything from raising your arms in a yawn to circling your ankles as you sit in a chair • Balancing, whether it’s standing on one foot during yoga or righting yourself from a near trip

GETTY

The advantages of physical activity—especially for older adults—have been well documented in thousands of studies across the globe.

“Regular physical activity improves nearly every aspect of the body,” notes Michael E. Rogers, Ph.D., professor in the Department of Human Performance Studies and director of the Center for Physical Activity and Aging at Wichita State University. “It has a positive effect on every system—from your brain to your bones.”

Movement becomes even more important as we get older, because starting at about age 40, we start to lose muscle mass, explains Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics

6 MOVES TO TRY AT HOME 1

Chair Squats

Strengthens legs and glutes Sit on the edge of a sturdy chair with your feet flat on the floor. Extend arms out in front of you for balance. Press through your heels to stand up, then slowly sit down. Keep your back straight, inhaling as you stand and exhaling as you sit. Repeat 8–10 times.

2

Towel Pulls

PREVIOUS SPREAD: PHOTOGRAPHY: RYAN LIEBE, STYLING: CARLA GONZALEZ-HART, YEN BIECHLER/HOLLY CORBETT REPRESENTS, GROOMING: LAURA COSTA/EXCLUSIVE ARTISTS, PHOTO EDITOR: SARAH ROZEN, CREATIVE DIRECTION: PETER YATES RIGHT: ILLUSTRATIONS: ANTONIO SORTINO

Strengthens arms, chest, and shoulders Stand with your feet firmly planted, holding a medium to large towel in both hands about shoulder distance apart. Lift arms to shoulder height and pull the towel in opposite directions with both hands.

Hold for 10–20 seconds. Relax arms and repeat 3–5 times.

3

Pilates Pull-Ins

Improves core strength Pull your stomach in toward your spine.

Activate your belly by imagining you are zipping up a tight pair of jeans or drawing your belly button to your back. Keep breathing, but hold for 10–20 seconds.

Release and repeat 3–4 times.

cloverhealth.com

43

The Centers for Disease Control and Prevention (CDC) recommends: • Adults complete at least 150 minutes of moderate-intensity aerobic activity a week, which amounts to about 30 minutes a day, five days a week.

• At least twice a week, adults complete musclestrengthening activities.

These recommendations don’t have to mean heading into a gym. The goal is simply to move more and sit less.

“Older adults who sit less and do any amount of moderateto-vigorous-intensity physical activity gain some health benefits,” reports the CDC. And it’s not an all-or-nothing game.

“Any type of physical activity for any length of time will offer some benefits,” Dr. Rogers explains.

That means even small amounts of movement—walking in place as you watch TV, doing an extra lap around the perimeter of the grocery store—can be helpful.

“If you can do 5 to 10 minutes at a time and work your way up to 150 minutes in a week, that can be just as good as doing longer chunks,” says Dr. Rogers.

Adding in balancing moves like standing on one leg (being sure that you are near 44

CLOVER LIVING WINTER 2022

something sturdy you can hold on to for support) can lead to improved strength and function. And getting up and down from a chair a few times in a row will strengthen your lower-body muscles.

Of course, you can always kick things up a notch and

check out the local fitness facility, join a walking group, or download an app like SilverSneakers to get more structured workouts.

Remember: Check in with your doctor before starting a new fitness program.

GETTY

By the Numbers

4 Single-Leg Balance

Improves balance and core strength Rest hand lightly on a counter, chair, or other sturdy object for balance. Lift one foot a few inches off the floor and balance for as long as you can, up to 30 seconds.

Switch feet and repeat.

5

Shoulder Circles

Improves shoulder mobility Reach arms out, shoulder height. Circle arms up, forward, down, and back, moving through your full range of motion. If you feel tightness, slow the movement down and only go as far as you can without pain.

Repeat 8–10 times, then reverse direction.

6

Hip Extensions

ILLUSTRATIONS: ANTONIO SORTINO

Improves hip mobility Stand tall facing a counter, back of chair, or other sturdy object. Tighten your core. Lift one leg straight behind you as far as you comfortably can. Keep your leg straight. Pause. Return foot to floor. Repeat 10–15 times, then repeat on opposite side.

cloverhealth.com

45

46

CLOVER LIVING WINTER 2022

GETTY

Could a deck of cards improve your health?

By Mariko Zapf

cloverhealth.com

47

M

onopoly, bridge, mahjong, and backgammon are nice ways to pass time, but they could also be helpful tools for aging well. That’s because brain-boosting activities can support your cognitive health—your ability to think, learn, and remember.

And cognitive health is an important factor in your overall well-being.

Plus, the social interactions that we enjoy while playing a game with friends or family help our mood and our outlook.

“Mental stimulation makes us happier and less prone to depression, which in turn can lead to cognitive issues and memory problems in older adults,” says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and

GETTY

(CONTINUED ON PAGE 50)

48

CLOVER LIVING WINTER 2022

REMOTE GAMING Thanks to the pandemic, many of us embraced video conference platforms like Zoom and FaceTime to visit with friends and family virtually. Why not use those platforms to start some friendly competition?

Chess: The classic strategy game is easy to take to the digital realm.

Head to chess.com to set up an account and then challenge a friend to a match over Zoom. Or video call your buddy, set up your respective boards, and speak your moves as you go.

1

Battleship: This childhood favorite makes a great option for remote fun with the kids in your life! You and your playmate simply need your own versions of it.

2

Heads Up!: Play this game virtually by first

GETTY

3

downloading the app to your smartphone or tablet and then joining a video call with fellow players.

To play, hide your selfview in Zoom so you can’t see your own face. Then hold your smartphone up to your forehead, facing out. The Heads Up! app will reveal a word. Your friends shout out clues about the word until you guess correctly. You have 60 seconds to guess as many words as you can.

If Heads Up! feels too complicated, go old-school with a round of charades.

The actual activity is less important than just getting started and using your brain in a way that, for example, watching TV doesn’t.

—Sophia Chang, MD

cloverhealth.com

49

50

CLOVER LIVING WINTER 2022

GETTY (2)

Associate Chief Medical Officer at Clover Health.

So dust off The Game of Life, because games do a world of good by exercising our working memory, executive function, and logical reasoning.

And be sure to think outside the board: cards, puzzles, even games that don’t require any accessories are great options, too!

Dr. Dharmarajan also reminds us that mental exercise doesn’t mean timed chess tournaments or Sudoku for math whizzes. “It means different things to different people. Cross-stitching, reading, writing letters, and word searches (find one on page 61!)—there are countless ways to engage your brain.”

“The actual activity is less important than just getting started and using your brain in a way that, for example, watching TV doesn’t,” adds Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer at Clover Health.

With the colder months of winter keeping many of us indoors, what better way to keep our brains busy than with games, trivia, crafts, or puzzles?

DIGITAL GAMES Think online games are just for the young?

If so, think again. Between 2016 and 2019, the number of people 50 and older who played video games increased from 40.2 million to 50.6 million according to research by AARP. Video Game Consoles: These systems are costly— ranging from $150 to 1

$300 (and that’s without the games!). But they do offer the convenience of viewing games on your TV screen. Plus, you can play on your own or with a buddy (either virtually or in person).

Currently, the most popular game consoles include Nintendo’s Switch and Sony’s PlayStation 4 Pro. Go-to games include: • Super Mario Kart, the classic car racing game • Animal Crossing, a simulation game where you create your own paradise on a deserted island

• Just Dance, a fun—and challenging—way to get grooving in your living room 2 Game Apps: Downloadable games for your smartphone or tablet are cheap, mobile, and simple to set up. Popular options that are available for free and on both iOS and Android platforms include: • Wordscapes, a word puzzle game • Elevate, designed to improve focus, memory, and speed • 2048, an easy-to-follow numbers puzzle game

For easy exercises to keep your mind active, head to the Clover Health blog: click. cloverhealth. com/Brain Exercises.

cloverhealth.com

51

By Kathy McIntosh, Clover Health member

A

S A CHILD, I rode my bike all over my Southern California neighborhood. One day when I crashed while cruising through my doctor’s parking lot, I rode home to find Mom instead of facing the nurses, remembering those who forced Jell-O on me in the hospital after a tonsillectomy.

I’ve matured some since then. I bravely enter doctors’ offices. I’ve evolved from terrified to skeptical to respectful of healthcare providers.

Motivated by a desire for control over my own health-related decisions, I co-founded the nonprofit organization Healthwise, Inc. with two others in the mid-1970s. We helped people take charge of their health by becoming informed consumers. Cooperating with local healthcare providers, we wrote a handbook and created educational videos. I grew to respect the 52

CLOVER LIVING WINTER 2022

healthcare professionals who shared our belief that patients are responsible for their healthcare actions and decisions.

This idea of empowered patients taking a more active role in their care was quite new when Healthwise started. Most people were like my parents, relying completely on the knowledge of professionals for their health without considering their personal responsibility.

Working with healthcare professionals to create our materials helped me realize doctors are people, too. Each brings different perspectives and skills, plus the biases, strengths, and weaknesses we all have.

I wish I could say I’ve lived a completely “healthwise” lifestyle since then. I wish I’d kept better records of immunizations, health metrics, and medical events. I wish I had exercised more regularly and eaten less sugar.

KATHY MCINTOSH (2), GETTY

How My Perspective On Healthcare Has Evolved

IN YOUR WORDS

KATHY MCINTOSH

We all deserve excellent care and respect.

And that respect is a two-way street.

However, I did learn the basic premise—it’s my body, my health, my life, and my responsibility to work together with medical professionals to find the best path to health.

It’s my responsibility to listen to my body and manage its care. For example, I know that sitting at my desk too long writing is not a great idea, so I make sure to take breaks to refill my water glass or take a stroll outside to stretch my legs and clear my head. I’ve learned to give my healthcare providers the best information I have about my status. And I expect them to keep me informed and treat me with respect.

I bring a list of questions to every appointment, along with a list of medications and supplements I’m taking. When I meet a new provider, I bring what records I can so that I may complete those pesky questionnaires and have an intelligent discussion.

These days, the internet has the ability to both inform and frighten—I try not to obsess about symptoms and take advantage of the option to communicate electronically with my provider.

We all deserve excellent care and respect. And that respect is a two-way street: Even when a physician looks just out of high school, I try not to mention it. Unless they call me “sweetie.”

Then all bets are off.

Oh. I still ride a bike and I still hate Jell-O.

Kathy McIntosh is a mystery writer. She recently won first place in the Arizona Mystery Writers annual short story contest(ArizonaMysteryWriters.com).

When not traveling, writing, reading, or cooking great meals with her husband, Mark, Kathy enjoys hiking.

Learn more about Kathy at KathyMcIntosh.com.

Are you a Clover Health member with a story you’d like to share in an upcoming issue?

Email us at cloverliving @cloverhealth.com. cloverhealth.com

53

YOUR PLAN

Let’s Get Started

It’s a new year, so it’s time to start making the most of your Medicare benefits. Start here with these tips and to-dos!

CONNECT WITH YOUR DR. RIGHT Think of your doctors as your partners in health. They’ll work with you to assess your overall wellness, track any concerning changes, and help you stay ahead of medical problems.

Want to change doctors or don’t currently have a doctor who accepts Medicare? Search for physicians at medicare.gov. Clover Health members can find an in-network doctor at cloverhealth.com/ members/find-provider.

Many people enrolled in Medicare use a mail-order pharmacy service, which lets you receive up to a 100-day supply of medicine directly to your home or wherever you choose. You’ll save time and avoid the hassle of going out to the pharmacy. Plus, the service 54

CLOVER LIVING WINTER 2022

helps you keep up with your medication by making sure you don’t run out.

Contact your plan to ask about mail-order pharmacy options. Clover members can visit cloverhealth.com/ members/mail-orderpharmacy to learn more.

GETTY (2)

Get Your Meds by Mail

YOUR PLAN

Are you making the most of your Medicare coverage?

From fitness benefits with SilverSneakers to prescription delivery services, Medicare benefits are available in many aspects of your health pursuits.

If you’re a Clover member, visit cloverhealth. com/members/ supplementalbenefits or call 1-888-778-1478 (TTY 711).

GETTY

Clover Health is available 8 am—8 pm local time, seven days a week. From April 1 through September 30, alternate technologies (for example, voicemail) will be used on the weekends and holidays.

Stay a Step Ahead with Preventive Care Exams, screenings, and tests that detect health problems early—before they are harder to treat or cure—are called preventive care. Vaccines, wellness programs, and checkups are also considered preventive.

With the help of these powerful tools, you and your doctor can spot red flags and treat them as early as possible.

Medicare pays for many types of preventive services—that means they are available at no cost to you.

Common preventive care services are shown here. Speak with your doctor about the right options for you.

Yearly Wellness Visit Cancer Screenings

• Breast cancer screening • Cervical cancer screening • Colorectal cancer screening • Lung cancer screening • Skin cancer prevention Health Screenings

• Bone density test • Cholesterol assessment • Diabetes screening Vaccines

• COVID-19 • Flu • Pneumonia cloverhealth.com

55

S. Epatha Merkerson

An advocate for people with type 2 diabetes, Merkerson uses acting as a platform for art to imitate life.

A

ward-winning actress S. Epatha Merkerson knows how to pace

herself. In addition to countless roles on stage, she is probably most well known for playing the role of Lieutenant Anita Van Buren on Law & Order for 17 seasons, making her the longestrunning character on the long-running series.

In all that time, Merkerson, 68, never grew tired of the role. “Every episode was different,” she says, “and the stories came from the news, 56

CLOVER LIVING WINTER 2022

so it was always interesting to see how the writers would take that story and then twist it for our purposes.”

She now plays Sharon Goodwin on Chicago Med. As head of patient and medical services, she’s as no-nonsense as Van Buren, but with a fantastic wardrobe, “because I’m the only person on the set consistently who’s not in scrubs—I have some of the most beautiful clothes and shoes!”

ELIZABETH SISSON/NBC (2)

By Lisa Rosen

SPOTLIGHT As a person living with type 2 diabetes, Merkerson has long been an outspoken advocate for others with the disease. She asked the producers if her character Sharon could have it as well.

That led to a serendipitous twist during the pandemic. Both character and actress appeared remotely for the first few episodes, which made sense plot-wise for someone with the condition, while also keeping Merkerson safe.

Soon, though, she felt isolated. With proper safety protocols in place, Merkerson returned to Chicago to shoot in person. And with her return to set came a renewed happiness.

Acting has been a very positive experience for her. “It keeps me joyful, the fact that I can keep myself busy and work with people I enjoy working with, and have these new experiences.”

Sew Good Since March 2020, she’s also found another source of joy: quilting.

A “serious novice,” Merkerson has sewed more than 450 masks. “It was a way for me to be positive and busy, and to be helpful,” she explains.

“It not only kept me focused, but made me feel like I was being a part of the solution.”

Merkerson confesses to not caring much about her health before her diabetes diagnosis.

“I’d never been one for exercising in my younger days,” she says. “Plus, I did musicals, which kept me in

shape. Then in 1994 I quit smoking and I didn’t change any of my other habits. So I literally watched myself grow on national television— every season I got bigger and bigger!” she says, laughing.

“And then, at age 50, I was diagnosed with diabetes. I had to figure out how to eat differently. What I realized is that I can eat most anything I want, but I have to do it in moderation, because my body couldn’t handle what I was doing to it.”

Since then, she has dropped 35 pounds.

“When I left Law & Order, I was pushing a size 14; I’m wearing 6s and 8s now.”

It keeps me joyful, the fact that I can keep myself busy and work with people I enjoy...

Walking has become her exercise of choice. “That’s how I’ve been able to keep my weight down and my A1C at a very low number.”

She’s also careful to avoid an all-or-nothing mentality about exercise or food, which used to lead to frustration—and bingeing. “I continue to try my best, and I think that’s what’s most important.” cloverhealth.com

57

Join Over 3 Million Older Adults Who Love GetSetUp GetSetUp is an online community of older adults who want to learn new skills, connect with others and unlock new life experiences. Our virtual classes are all taught by retired experts as well as members of our own community – ask questions, make friends, learn new things and have fun.

2,000+ Classes Across 14 Categories Aging in Place Communication Cooking Creativity Financial Planning Health and Wellness Fitness

Music Photography Social Hours Social Media Technology Travel Business

Go to: www.getsetup.org and try a class today!

Carol N.

GetSetUp Learner "Line dancing takes tiny steps, which is perfect for an older person. You don’t have to be jumping around. I lost 5 pounds just in the last week, and I attribute that to just a few of those dance classes.”

www.getsetup.org

1-888-559-1614

help@getsetup.io

PUZZLES

What Do You Know?

Test your knowledge, stretch your skills, and boost your brain power!

The Quiz

What have you learned from this issue of Clover Living? Take our quiz to see!

GETTY

1. Rheumatoid arthritis (RA) attacks what? a) Joints b) Immune system c) Lungs d) Liver 2. How long does it take after quitting smoking to reduce your risk for heart disease? a) Right away b) One to two years c) Five to 10 years d) 15 years

3. How many Americans have a heart attack each year? a) 300,000 b) 400,000 c) 800,000 d) 1.2 million 4. How many Instagram followers does @trainwithjoan have? a) 40,000 b) 400,000 c) 1 million d) 1.5 million

5. Remember the acronym F.A.S.T (face, arms, speech, time) when you suspect someone may be having a stroke. How quickly can brain damage occur? a) Within days b) Within hours c) Within minutes d) Within weeks 6. Which of the following healthy habits are also good for your teeth? a) Drinking water b) Stopping (or never) smoking c) Eating a balanced diet d) All of the above cloverhealth.com

59

PUZZLES

SUDOKU

7. Which of the following will NOT increase your risk for heart disease? a) Being female b) High blood pressure c) Using tobacco d) Old age

10. The CDC also recommends regular moderate-intensity aerobic activity. How much should the average adult aim for in a week? a) 50 minutes (10 min. a day, 5 days a week) b) 75 minutes (15 min. a day, 5 days a week) c) 100 minutes (20 min. a day, 5 days a week) d) 150 minutes (30 min. a day, 5 days a week) 60

CLOVER LIVING WINTER 2022

(S-2)

9. The Centers for Disease Control and Prevention (CDC) recommends that adults complete musclestrengthening activities at least how many times per week? a) One b) Two c) Three d) Four

(S-1)

8. According to a 2019 Ipsos study, how many people who make New Year’s resolutions give them up by year’s end? a) 10% b) About a quarter c) More than half d) 90%

PUZZLES

GETTY

Word Search

1. Advice 2. Arms 3. Beans 4. Brush 5. Bundleup 6. Cards 7. Chang 8. Checkups 9. Clover 10. Colorful 11. Cumin 12. Dal 13. Dill 14. Eggs 15. Face 16. Five 17. Floss 18. Forsyth 19. Granfluencer 20. Informative 21. Klondike 22. Layers 23. Living 24. Mercer 25. Pork 26. Potroast 27. Recipes 28. Savannah 29. Sophia 30. Speech 31. Squats 32. Thyme 33. Tiktok 34. Time 35. Tips 36. Toy 37. Wonderful 38. Workout cloverhealth.com

61

PUZZLES

Four Common Myths

By Patrick Blindauer

62

ACROSS 1. Bits of advice, which Clover Living is full of 5. Way to help maintain your dental health 10. They hold water, say 14. Lake bordering Buffalo 15. Blitz, as a quarterback 16. Garfield’s canine companion 17. MYTH #1: “Heart attack symptoms are the ” 20. Hedren of “The Birds”

CLOVER LIVING WINTER 2022

21. New Orleans-to Miami dir.

22. Saucy and Eggs (recipe from this issue) 23. Subj. for future bilinguals 24. Delta (“Legally Blonde” characters) 26. Huck who said “All kings is mostly rapscallions” 27. Big name in cups 29. Philosophical principle from China 31. Piece of hexagonal hardware 34. MYTH #2: “I’ve had a heart attack, so I ”

38. Fragrant coniferous tree 41. Linden of “Barney Miller” 42. Largest city of Cattaraugus County, New York 43. MYTH #3: “I’m thin, so there’s no way I have ” 46. Legolas, for one 47. Take advantage of 48. Stands for sales 52. Prepare a meal for 55. Top fighter pilot 56. “ Hairspray” actress Zadora 57. Bakula of “Quantum Leap” 59. Recede, as a tide 61. Blueprint details, briefly 63. MYTH #4: “My parents , so there’s no way I can avoid heart disease” 66. “ Night” novelist Wiesel 67. Way to help maintain your dental health 68. Face, Arms, Speech, and (what the stroke-spotting acronym F.A.S.T. stands for) 69. Seasoning that adds flavor without adding salt 70. English county near London 71. Listen to, as advice

DOWN 1. Consumer Reports employee 2. Phrase said while holding a hand 3. Clearasil target 4. Ooze through the cracks 5. To and 6. Tackle box items 7. Small bills 8. File menu command

cloverhealth.com

PUZZLES

(S-3)

SUDOKU

(S-4)

9. Canonized Fr. woman 10. Ranking member of a group 11. “Oklahoma!” character who sings “I Cain’t Say No” 12. Land of 10,000 Lakes: Abbr.

13. Is dating 18. Museum display 19. Diamond stat 25. SEAL’s branch 26. Home team, to the away team 28. Surgery memento 29. Playfully pester 30. Shaft between wheels 32. It’s a free country 33. Half a score 35. What we have here 36. Most cheerful 37. Queen of the Nile, informally 38. Revolutionary narrator of “Evita” 39. Dragon roll ingredient 40. National flower of Wales 44. Big flop 45. Org. concerned with good breeding 49. Coins, collectively 50. Sign on a prank victim’s back 51. Answered with attitude 53. Waters who sang “Stormy Weather” 54. French summer 55. Cut down to size 57. Backyard storage structure 58. West Coast state, briefly 59. Has to make amends, maybe 60. Heat measures: Abbr.

62. Way through the woods 64. Vigoda of “Barney Miller” 65. Texter’s word of gratitude

cloverhealth.com

63

ANSWERS SUDOKU

(S-1)

THE QUIZ

1. a; 2. b; 3. c; 4. d; 5. c; 6. d; 7. a; 8.c; 9.b; 10. d

WORD SEARCH

(S-2)

(S-3)

FOUR COMMON MYTHS

(S-4)

64

CLOVER LIVING WINTER 2022

Because getting a health test shouldn’t test your patience.

Come see how easy it is to take care of your health to-do’s at Walgreens Health Corner. Get to know your local Health Advisor, who can take your blood pressure, check your blood sugar (HbA1c), and provide ongoing support and advice to help you feel your best.

For more info and to find participating Walgreens locations, call (877) 645-4128 or visit Walgreens.com/healthcorner Get the Health Corner app to track your health todo’s and manage all your medications in one place.

Download it at the Google Play or Apple app store.

Health Corner locations are currently open only in New Jersey, with zero co-pay for New Jersey Clover Health Medicare Advantage members.

Walgreens Health Corner services are not intended for use in urgent and emergent care. The information provided is not a substitute for medical advice from your physician.

If you are in need of immediate medical attention, contact your physician or go to the nearest emergency room. Consult your physician for diagnosis and treatment of your medical condition. ©2021 Walgreen Co. All rights reserved.

Why not more laughing?

Why not more loving?

Why not more living?

We’re here to help you live your healthiest and happiest life.

cloverhealth.com Y0129_21EX113_C