Clover Living Spring/Summer 2023

Spring/Summer 2023

Fresh Take LIVING

Herbs and spices add flavor to healthy dishes

HOW TO: Get fit while you sit

Dr. Jessica Son on owning your health

Taking control of your future starts here

WHAT YOU’RE SAYING...

I am a ‘younger’ older person. I am 55 years old. ... My definition of health started changing during the pandemic. As a person in her mid-50s, I can honestly say that ‘health is wealth’ and that I have a greater appreciation of my health and well-being now.

Sherrie D.

My favorite part of growing old is having time to do the things I couldn’t do before and enjoying every moment of life.

Debra K.

Who inspires you to take care of your health?

Own Your Health

Aging can bring a variety of health concerns and questions. Facing those issues might feel hard—maybe so uncomfortable that we avoid them. We may put off thinking about the future, skip a call to the doctor, or hold off on starting a new health routine.

But when we do that, we let the unknown take over. When we make decisions about our health, however, we empower ourselves to live the life we want and to express our wishes for today and tomorrow.

This season, let’s turn our focus to all the ways we own our health. Start that new routine! (For tips on getting started with moves you can do when seated in a chair, turn to page 34.)

Begin healthier eating habits. (Check out recipes that will spice up your life on page 26.)

Plan out your preferences for future care. (Turn to page 40 to learn about advance care directives.)

Your future will thank you!

Yours in good health,

JESSICA SON, MD CHIEF MEDICAL OFFICER, CLOVER HOME CARE

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© 2023 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. © 2023 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.

Great Greens

While all vegetables are good for us, there are some that really stand out from the bunch.

Spinach is a green that packs a nutritional punch. It’s especially good for folks who follow a meatless diet because of its iron and calcium content. According to the National Institutes of Health, one cup of raw spinach also delivers the full daily recommended amount of vitamin K— important for blood clotting, wound healing, and bone

strength. Add a handful of spinach to smoothies, salads, soups, or pasta sauces.

Broccoli is another nutrient-rich food. In addition to being low-calorie and highfiber like most vegetables, broccoli provides plenty of vitamin C. Enjoy broccoli raw, steamed, or roasted.

Peas are a great plantbased source of protein. Green peas are also rich in fiber and some B vitamins. Try adding peas to soups, stews, and casseroles. Whole grain pasta

and peas also make a good pairing. If you’re watching your blood sugar, note that green peas are very starchy.

FREEZE IT

Frozen vegetables generally have the same nutritional content of fresh, so keep them on hand in your freezer.

Making Sense of Your Sniffles

Is it a cold or seasonal allergies? To find out, pay attention to your symptoms and the date.

Colds are caused by a virus and can occur any time of the year. You may experience achiness, weakness, sore throat, and sometimes a fever with a cold. Pain relievers and decongestants can ease your suffering.

If you notice your symptoms arise suddenly around the same times every year, it’s likely you have seasonal allergies. Check with your doctor, but you may want to try an antihistamine.

Limit your exposure to allergens with these tips:

• Close your windows.

• Wash bedding regularly.

• Don’t hang laundry outdoors.

• Use an air filter in your bedroom.

• Stay inside on dry, windy days and days when the pollen level is high.

• If you must do outdoor chores— for example, mowing the lawn or weeding—wear a mask.

• Avoid going outside in the morning when pollen counts tend to be higher.

Click to pollen.aaaai.org to check your area’s pollen levels. Local news stations also provide pollen counts.

Wrong. Some oral health problems take time to present as pain. So it’s important to have a professional examine and clean your teeth regularly.

Plus, oral health is connected to your overall health, explains Dr. Kumar Dharmarajan, MD, Associate Chief Medical Officer, Clover Health.

“Bacteria can travel in your blood from your mouth to other areas of your body,” he says.

Gum disease may increase your risk of heart disease, according to research published in the Journal of Periodontology.

In general, older adults should see their dentist at least every 6 months. Talk with your dentist about the right schedule for you.

“My teeth don’t hurt, so I don’t need to visit my dentist, right?”

Cape May, New Jersey

Historic sites, lush meadows, and feathered friends adorn this beachy peninsula where the ocean meets the bay.

The tip of the Garden State has lots to offer: sandy beaches, a historical lighthouse, meadows for bird-watching, and shops to explore.

Past-Time: Historic Cold Spring Village

A 10-minute drive from the main drag transports you to a rural community in the 1800s. Open spring through fall, this living history museum offers educational demonstrations as well as a brewery, inn, country store, rail station, and more. hcsv.org

1. WORLD WAR II LOOKOUT TOWER

This historic observation post includes six floors of changing exhibits as well as a Wall of Honor and eternal flame sculpture outside honoring veterans. capemaymac.org/experience/world-war-ii-tower

2. CAPE MAY BIRD OBSERVATORY

Listed by National Geographic as a world’s best destination for birding, this area offers a ringside view of songbirds during their spring migration. njaudubon.org/centers/cape-may-bird-observatory

3. SOUTH CAPE MAY MEADOWS

Whether you’re looking to get some exercise, enjoy the great outdoors, or get even more birding in, the 1-milelong trail through lush meadows is sure to fit the bill. njaudubon.org/venue/the-nature-conservancys-southcape-may-meadows

4. GOOD EARTH ORGANIC EATERY

Enjoy a seasonal selection of soups, salads, pasta, vegan fare, and fresh fish in this casual café—or snag a seat on the sunny front patio. goodearthorganiceatery.com

5. WASHINGTON STREET MALL

This pedestrian-only outdoor mall has it all—from crafts and beachy boutiques to fudge, frozen custard, and a classic soda fountain. washingtonstreetmall.com

Learning to Live with Grief

When we think of grief, we often connect it to the death of a loved one. While death is the ultimate loss, there are many variations of this difficult emotion.

For example, if your spouse has a chronic illness that impacts their mobility, you may grieve the loss of the future you had planned, the ability to travel, or the activities you once enjoyed.

“Anytime there’s a change, there is loss—followed by grief,” explains Jessica Son, MD, Chief Medical Officer, Clover Home Care.

During the pandemic, we all grieved the loss of “how things used to be.” We missed face-to-face connections, routine errands, and group gatherings.

“The whole world grieved those losses together,” Dr. Son says. “But first, we had to name it. Once we understood that it was grief we were feeling, we could start to work through it.”

“While grief never goes away completely, in time we learn how to manage it. We practice living with it,

alongside of it, without it overwhelming us,” Dr. Son continues.

Everyone grieves in their own way.

“There are different stages of grief, and you may not go through every stage; or you may not experience them in the same order as those around you,” Dr. Son says. “Try to accept that what you’re feeling is normal for you.”

Loss can cause a wide range of feelings.

There’s no right or wrong way to feel loss. “Loss is complex,” shares Kumar Dharmarajan, MD, Associate Chief Medical Officer, Clover Health. “It can cause a sense of regret, guilt, or even anger.”

world. Find something that brings you joy,” suggests Dr. Dharmarajan. “Finding somewhere to direct your energy—maybe it’s a new hobby or a renewed friendship—can be very helpful.”

If you have close friends or loved ones, lean on them for support. “Some people don’t like asking for help. They worry about being a burden,” Dr. Dharmarajan says. “But if you open yourself up to support, you might be surprised by how much it helps. Just knowing you are not alone or that others share your loss can be very healing.” Allow yourself grace and time. If your negative feelings are overwhelming or you suspect you may be depressed, speak with your doctor.

It’s

important to take care of yourself.

Caring for your whole self is key. Eating a balanced diet and staying active will help—even when it feels like you just don’t want to.

“Stay engaged with the

21st Century House Calls

How telemedicine is making healthcare simpler and more convenient.

The internet has changed the way we live our lives in countless ways, including how we access healthcare. Telehealth can make it easier to take better care of ourselves and also makes healthcare more accessible to more people. But what exactly is telehealth, and what can it do for you?

Great questions!

What Is Telehealth?

Telehealth refers to the use of technology to provide health services. Examples include virtual visits and remote patient monitoring. Some doctors also use text messaging to check in on their patients. Usually all it takes is an internet connection. During the pandemic, more providers started offering telehealth services to limit the spread of germs at the doctor’s office.

What Are the Advantages of Telehealth?

Telehealth is all about convenience. You don’t need to worry about arranging travel to an office or sitting in a waiting room. You can

connect with a doctor quickly no matter where you are. Plus, remote doctor visits may be less expensive than in-office visits. Telehealth also gives you greater access to care. Let’s say you want to meet with a specialist, but there are none

nearby. You can make a virtual appointment and have a live video call with a specialist from the comfort of your kitchen table. Or maybe you have a nasty head cold, but your regular doctor can’t see you for another three days.

The Value Of Virtual

If your primary doctor doesn’t offer telehealth services, telemedicine companies can help you connect with the right doctor.

companies such as HealthTap, Sesame Care, PlushCare, and Teladoc can connect you with the right doctor for your needs. Check with your insurance company to see what telehealth services are covered.

Perhaps the biggest perk to telehealth is that it makes it simpler to manage your healthcare. We’re all busy, but that’s no reason to neglect your well-being. Have a question about your allergy symptoms? Submit a question through a telehealth provider and quickly get an answer. Need to refill a prescription? Send a text from your smartphone or tablet.

With telehealth, a doctor can connect with you that same day, provide a diagnosis, and prescribe antibiotics while you’re still in your pajamas.

If your physician doesn’t offer virtual visits, it’s no problem. Telemedicine

Healthcare shouldn’t be a challenge. Telehealth makes it easier for you to take better care of yourself.

Online Shopping Safety

Follow these rules of thumb to avoid sketchy deals and sellers, keep your personal information secure, and even save some money.

When it’s time to restock household items, sometimes the easiest choice is purchasing them online instead of going to the store. Just follow these tips next time you’re shopping online.

RESULTS

TOP CHOICE

Save on Faves

For repeat purchases, like cleaning supplies or paper goods, consider product subscriptions. These often come with better pricing. Plus, you’ll always be stocked!

Protect Your Privacy

Disable autocomplete settings on your browser. Using PayPal or a similar service at checkout adds a layer of protection between you and the merchant. Check bank statements for strange charges.

Beware of Paid Ads

Sponsored

927

$1799 with coupon Save 10% Membership FREE Shipping

Ship Smart

Some companies promote memberships by offering a free trial with perks like free shipping. If you opt for this option, mark your calendar to cancel it before you are charged.

Sites often place ads at the top of search results—and they even look just like the other results. Look for text that identifies an ad—like “sponsored content.”

Check Reviews

If something looks too good to be true, it probably is. Vet the quality of an item by looking at its reviews. If there are too few, or several that are negative, look for a comparable item with more (and better) reviews.

Research Returns

You always want the option to return an item if it isn’t right for you. Review the return policy before you check out so you know what you’re committing to.

Getting Ahead

Brain Health of

Worried about Alzheimer’s and dementia? There are things you can do to brighten your path forward.

Writer: Lisa Rosen

Illustrator:

John Coleman Design

Chances are good that you know someone who is experiencing symptoms of Alzheimer’s. More than 6 million Americans suffer from Alzheimer’s disease. It’s probably the most well-known type of dementia because it’s the most common.

While headlines, studies, and clinical trials hint at finding ways to prevent or slow the disease, at this time there is no cure for Alzheimer’s. For older adults concerned about developing dementia, it can feel like a dark path ahead.

But we can brighten the way by considering how we might delay or slow the onset of Alzheimer’s. And there are practical, achievable lifestyle changes that have been shown to lower our risk of developing dementia. Understanding the disease is another way to help us move forward—away from fear and toward hope and a sense of control.

WHAT IS ALZHEIMER’S?

Alzheimer’s is a degenerative brain disease. The word “degenerative” points to the progressive nature of the disease—it gradually worsens over time. As the Alzheimer’s Association explains, it is one type of dementia. How long it takes to progress from mild to severe Alzheimer’s varies.

It’s true that as we age, how quickly we process information, problem solve, or multitask may change, but neither dementia nor Alzheimer’s is a normal part of aging. People with dementia experience problems with language, memory, attention, and recognition that interfere with daily tasks.

WHAT’S IN YOUR CONTROL?

Some causes of Alzheimer’s— including family history and age— are out of our control. But there are ways we may help delay its onset. Plus, these tips will probably give

Think of your brain as a muscle. Exercising it, in ways that we find fun, helps protect it and keep it agile.

- Jessica Son, MD

you a more active, healthy, and joyful life!

NOURISH YOUR MIND

Healthy eating is one way to improve cognitive health. Just be sure to make those choices delicious, so that you’ll be inspired to continue with them.

Research supported by the National Institutes of Health suggests that eating a Mediterranean diet may slow changes in the brain that could cause dementia. (See box on the next page for more information.)

As for alcohol, a study published by the University of Pennsylvania in 2022 shows that “even light-tomoderate drinking is associated with harm to the brain.” And of course, quitting smoking is good for your total health—brain and body.

PLAY BRAIN GAMES

Another big part of living well is engaging in mentally challenging activities that you enjoy. (Keep in mind: Our health is improved through reducing stress, not raising it, so if you don’t like crossword puzzles, don’t do them! But if you do, check out our puzzles on page 52.)

Immerse yourself in subjects that intrigue and inspire you—whether that means online, in books, with a group, or at a local community college. Just as with physical exercise, it’s best to exercise the brain in a variety of ways.

And as with a physical workout, once an activity becomes too easy or familiar, it’s time to raise the bar to

make sure you are challenged.

“Think of your brain as a muscle,” explains Jessica Son, MD, Chief Medical Officer, Clover Home Care. “Exercising it, in ways that we find fun, helps protect it and keep it agile.”

GET PHYSICAL

Physical activity benefits our working memory and can reduce overall cognitive decline, according to research published in the Journal of Physiotherapy.

“Regular cardiovascular exercise keeps your blood pressure in check, which in turn can lower the risk of Alzheimer’s,” says Kumar Dharmarajan, MD, Associate Chief Medical Officer, Clover Health.

Every week, aim for about 150 minutes of moderate exercise—a brisk walk or a relaxed bike ride, for example. The Centers for Disease Control and Prevention suggests breaking up your physical acitivity into 30 minutes, five days a week.

“Physical activity can help fight depression as well, and caring for our mental health is an important part of taking control,” explains Dr. Dharmarajan.

STAY CENTERED

Caring for our psychological and emotional health is essential. Mindful behavior such as meditation, spending time in nature, and using calming breathing techniques are known anxiety-reducers.

Surrounding ourselves with

The Mediterranean Diet

Based on the traditional diet of people who live around the Mediterranean Sea, this style of eating features:

• Whole grains

• Vegetables

• Legumes

• Fruits

• Nuts

• Seeds

• Olive oil

• Fish, seafood, dairy, and poultry in moderation

• Meat, sugar, and saturated fat very rarely

• Herbs and spices

Turn to page 26 for a few recipes that feature herbs and spices!

a community of loving, supportive connections gives us proven benefits. It also provides a practical advantage, as Dr. Son points out. “Someone who knows you and sees you often might notice changes in your thinking and behavior.”

SPEAK UP

If changes in behavior—your own or a loved one’s—worry you, it’s important to bring it up with your doctor.

“Perhaps you notice yourself forgetting common words, confused by tasks that used to come naturally, or losing items more often,” Dr. Dharmarajan says. “Some forgetting is normal, at any age. But if it’s concerning you, it’s worth mentioning to your physician.”

If your doctor believes an assessment makes sense, here’s what to expect: “The initial screening test is a short mental status examination, a series of questions that can be done in 15 minutes to get an initial signal of how the brain is functioning.” From there, Dr. Dharmarajan explains, “neurocognitive tests can be done—and they may take a few hours. Sometimes blood tests are necessary, to rule out other potential causes for memory issues, such as thyroid dysfunction, B12 deficiency, or infection.”

It is understandably frightening to consider the possibility that you or someone you care about has Alzheimer’s. “The fear of losing control, being a burden for others is natural,” Dr. Dharmarajan says. “But don’t let it stop you from getting help and working with your doctor to assess your options.” By putting off diagnosis, we put off care.

It’s better to know the facts rather than live in fear of the unknown. Nobody needs to feel helpless or take this journey alone.

6.5 million people age 65 and older in the U.S. live with Alzheimer’s, according to the Alzheimer’s Association.

CARING FOR YOURSELF

As a caregiver, your time, energy, and emotions are devoted to the wellbeing of another. It’s easy to put your needs—particularly your health and emotional needs—at the bottom of your priorities. But those needs are vitally important.

“Family caregivers of people with Alzheimer’s and related dementias are at greater risk for anxiety, depression, and poorer quality of life than caregivers of people with other conditions,” according to the Centers for Disease Control and Prevention.

Caring for someone with Alzheimer’s can feel isolating. But you are not alone. A few organizations and support groups have formed to help you move through your day with a bit of relief—even comic relief. Give yourself time with friends, go for a pedicure, or sit outside in the sun. You need these breaks to be better equipped to care for your loved one. Here are a few organizations that may help you:

BEING IN THE MOMENT

Actress Karen Stobbe found that the caregiving she provided her parents called for skills that were similar to those she learned as an improvisational performer. She created a free resource at beinginthemoment.org to share such lessons, including: agree, don’t deny; go with the flow; accept the

reality given to you; and, as the name says, be in the moment. The results can help make caregiving more manageable for both you and your loved one.

THE ALZHEIMER’S ASSOCIATION

This organization shines with online caregiver support at alz.org. It also offers a 24/7 helpline for caregivers: (800) 272-3900. The support network at alzconnected.org is filled with practical tips and judgment-free support. There’s even a forum for people with Alzheimer’s. You’ll also find a range of services near you, from social events to transportation.

HILARITY FOR CHARITY

After years of caring for her mother who was diagnosed with early-onset Alzheimer’s, Lauren Miller Rogen and her husband, actor Seth Rogen, wanted to help others in the same situation. In 2012 they founded Hilarity for Charity, a lighthearted organization that offers strategies for caregiving through online support groups, workshops, and webinars. Their grant program has provided more than 375,000 hours of free respite to caregivers across the country. You can sign up for sessions, apply for a grant, or watch videos of previous events at WeAreHFC.org.

Herbs and spices are an excellent way to add flavor to a dish, especially if you’re watching your salt or caloric intake. The key is knowing when to add them. Delicate leafy herbs, such as basil and cilantro, are best when added just before serving, whereas heartier herbs such as rosemary and thyme can be added during cooking.

If fresh herbs aren't an option, dried herbs work great! In general, 1 tablespoon of fresh herbs equals 1 teaspoon dried. Dried herbs can be stronger in flavor, so you may find you need even less.

Store dried herbs in sealed containers in a cool, dry place, away from the sun. Mark the date on them so that you know when you opened them and when you should toss them. Dried, ground spices last about a year, while whole spices last around three to four years.

With spring's warmer weather comes the season's produce, including fresh herbs!

Story and photos by Sara Haas

Lemon-Garlic Pasta with Arugula, Parsley, and Chives

Fresh herbs balance the nuttiness of the whole-grain pasta in this dish. Dried herbs are a fine substitute for many recipes, but for this dish, fresh herbs really shine. Store extra chives and parsley wrapped in a damp paper towel in a sealed zip-top bag in the fridge.

GOOD SOURCE OF FIBER, CALCIUM

TOTAL TIME: 25 MIN

SERVINGS: 6

1 pound whole-wheat spaghetti or other whole-grain pasta

2 tablespoons extra-virgin olive oil

5 cloves garlic, thinly sliced

¼ cup shaved Parmesan cheese, plus extra for garnish

½ cup finely chopped fresh Italian parsley

¼ cup thinly sliced fresh chives

1 lemon, zest and juice

¼ teaspoon kosher salt

⅛ teaspoon black pepper

1 (5-ounce) bag baby arugula

1 Cook pasta following package directions. Reserve ½ cup pasta water and drain the remaining pasta water. Set aside.

2 Heat oil in a large skillet set over low heat. Add garlic, and cook until golden and fragrant, four to five minutes.

3 Add cooked pasta to the skillet along with pasta water and Parmesan cheese. Stir until combined and creamy.

4 Remove from heat and add parsley, chives, lemon zest, lemon juice, salt, and pepper. Toss in the arugula just before serving.

DISH YOUR FISH

Serve cod topped with tomato mixture and garnish with basil.

Pan-Seared Cod with Herbs, Tomatoes, and Olives

Pan-searing is a simple, delicious way to cook fish. Be sure to pat your fish dry before seasoning and dusting with flour. This will prevent the fish from sticking to your pan. And don’t be afraid of those little bits left behind after cooking—you’ll use them to create a delicious pan sauce, accented with fresh basil.

HIGH IN PROTEIN

TOTAL TIME: 25 MIN

SERVINGS: 4

4 (5-ounce) skinless cod filets

¼ teaspoon kosher salt

⅛ teaspoon black pepper

2 tablespoons allpurpose flour

1 tablespoon extra-virgin olive oil

½ cup white wine

2 cloves garlic, minced

1 (14.5-ounce) can diced tomatoes, drained

½ teaspoon dried oregano leaves

¼ cup pitted green olives

1 cup fresh basil, thinly sliced

1 Season both sides of the cod filets with salt and pepper and dust with flour.

2 Heat oil in a large skillet over medium-high heat. Add the fish and cook, flipping once, until golden

on the outside and fish is cooked through, about 10 minutes total. Transfer fish to a plate and cover to keep warm.

3 Set the same skillet over medium heat; add the garlic and cook, stirring constantly until fragrant, about 30 seconds.

4 Slowly add the white wine and simmer, stirring with a wooden spoon or rubber spatula to loosen any browned bits off the bottom of the skillet, until liquid is reduced by half, about 1 to 2 minutes.

5 Add the tomatoes, oregano, and olives and cook until ingredients are warm throughout, about 3 minutes.

Chickpeas, Brown Rice, and Veggies with Cilantro-Mint Ginger Dressing

This flavorful dish is loaded with plant-based protein and vitamin-packed veggies. The dressing comes together quickly in the food processor and uses plenty of fresh herbs, which keeps this dish feeling light. Feel free to swap in any whole grain for the brown rice and another nut or seed for the sunflower seeds.

HIGH FIBER; GOOD SOURCE OF POTASSIUM

TOTAL TIME: 20 MIN

SERVINGS: 4

⅔ cup brown rice, rinsed

1 ¼ cup water

1 tablespoon extravirgin olive oil

1 (15-ounce) can chickpeas, drained, rinsed, and patted dry

¼ teaspoon kosher salt

⅛ teaspoon black pepper

½ cup plain Greek yogurt

2 tablespoons fresh lemon juice

1 tablespoon minced fresh ginger

2 cloves garlic

1 cup fresh cilantro

½ cup fresh mint

½ teaspoon honey

1 (5-ounce) bag

baby spinach

3 radishes, thinly sliced

3 green onions, trimmed and thinly sliced

¼ cup sunflower seeds

1 Prepare brown rice according to instructions on the package.

2 Heat oil in a large skillet set over medium heat. Add chickpeas, stirring occasionally until lightly browned and toasted, about 6 to 8 minutes. Remove from heat and season with salt and pepper.

3 Add yogurt, lemon juice, ginger, garlic, cilantro, mint, and honey to a small food processor and blend until smooth, scraping down the sides occasionally with a spatula.

4 Portion spinach among plates and top with brown rice, chickpeas, radishes, green onions, and sunflower seeds. Drizzle with dressing and serve.

a Chair Pull UP

Discover your power from where you sit.

By Lese Dunton

We all know that moving your body and exercising is a good idea for your health. And yet, we spend so much time in a seated position. When on the computer or smartphone, watching television, or attending a virtual meeting, you are most likely sitting down. So why not use that time—and your chair—to work on your fitness?

“There are so many things you can do,” says Sharlyn Green, a national trainer for

Tivity Health’s SilverSneakers program. “Especially if you think of the chair as not only a place to sit, but as a tool that can help you move and exercise well.”

Whether you have mobility issues or not, even small changes to your physical activity can make a big difference. These exercises can help you work on core strength, flexibility, mobility, and posture.

The benefits also include relaxation and mental clarity.

“Your brain likes it when your body moves,” explains Green. “You’ll probably find that your mind feels more focused after moving even a little. It helps brain function. Our bodies are meant to move. They’re designed that way.”

Here are four exercises to get you going. Try them out during commercial breaks when sitting in front of the television. Or set your alarm throughout the day to take a break from the computer.

CORE ACTIVATION

Keeping your core—your abdomen area and your back—strong and flexible is important for your health. In addition to activating and strengthening your core, this exercise helps combat the common tendency to lean your head forward when using the computer or watching TV.

From a relaxed, seated position, sit up tall and lift the central part of the chest (sternum).

Shift forward in the chair until your back is no longer touching the back of the chair.

Draw your chin back so that your ears are over your shoulders and your shoulders are over your hips. Inhale and sit tall, elongating your spine. This is your starting alignment— also called “neutral posture.”

Exhale and gently compress your abdominals, drawing them in and up. Inhale, feeling strong, tall, and grounded as you push down through your feet. Exhale, making your back round, like a cat.

Look at your belly button and feel strong in your abdominals. Inhale and slowly bring your head back up, with a slight lift to the chest, and then return to neutral posture.

Recommended: Practice for 20-30 seconds, 5-10 times a day. Increase the duration as you feel stronger.

HAMSTRING STRETCH

Hamstrings are the tendons on the back of your thighs. They become tight or weakened from too much sitting. This stretch increases flexibility, improves posture, and helps prevent lower back pain.

Start by moving slightly forward in the chair. It’s best if the edge of the seat is right where your hamstring meets your buttocks.

Extend the leg you’d like to stretch, placing the heel down gently on the floor. Make sure your knee is soft, not locked. Place both hands on the lap of your non-stretched leg. Pull your chest up, with your head back (chin tucked in) and shoulders dropped down.

Hinging from the hip, slowly bend the upper body forward. Lead with your chest while keeping your head straight (above your heart).

As you bend forward, find a place where you feel just enough stretch (without pain) down the back of your leg. Pull in your abdominals to create extra support for your lower back. You can also draw your toes up toward your shin for a greater stretch. As you’re doing this, look down between your knees. Use your breath to remain relaxed: Inhale and exhale, keeping your spine relaxed.

Recommended: Hold each stretch for 20-45 seconds, 2-3 times a day.

CHAIR ANGELS

By pretending your arms are wings, you can strengthen your back and stretch your chest. Start by shifting forward in the chair. Make sure your head is back (chin tucked in) and your shoulders are over your hips. Lift your arms and position your elbows level with your rib cage. Your hands should be flat and facing forward. Draw your shoulder blades together in the back, so that your chest lifts. You’ll feel your back activating and a stretch in your chest.

Then reach up, as if you’re sliding the back of your hands up against an imaginary wall. Feel a pain-free range of motion in the shoulders, and then draw your hands back and down. Visualize and feel your shoulder blades sliding down your back, pressing toward the back ribs and squeezing toward the midline (the imaginary line that runs through the center of your body).

End with a chest stretch by grabbing on to the chair back, dropping your shoulders, and then nodding the head to relax your neck. Do not lock your elbows. You’ll feel an openness in the front of the body.

Recommended: Do 5-20, several times a day.

WISE OLD OWL

This movement is very slow and thoughtful. The Wise Old Owl opens the chest and the front of the shoulders. It also helps combat the habit of rounded upper back and the too-far-forward head posture. Sit tall with your neck long, chin slightly tucked in, and ears in line with your shoulders. Gently push down with your feet for more stability and a firm foundation. This also engages your core. Pretend you’re holding a small ball with your hands in front of you. Gently drop the shoulders.

Inhale. As you exhale, slowly open the arms out, with your palms facing up as if you’re serving a tray. Keep your elbows near the ribs.

As you open your arms, slowly turn your head to the right, like an owl, and squeeze your shoulder blades together.

Inhale, and move your hands and arms back to center. When your hands get closer to each other, resume holding the imaginary ball in front of you. Open your arms again, this time slowly turning your head to the left.

Recommended: Perform 3-5 times on each side per day, or more if comfortable.

As you work through chair exercises, keep in mind that you’ll instantly engage—and strengthen—your core by scooting forward, away from the back of your chair, and then lifting your chest and drawing in your abdominal muscles. Just becoming aware of your position in the chair is a good start. There is great power from where you sit!

Sharlyn Green is a national trainer for Tivity Health’s SilverSneakers program. She has over 20 years of experience in the wellness and fitness industry. Sharlyn teaches on the SilverSneakers Live Class Schedule and develops training for SilverSneakers instructors. Head to silversneakers.com to explore your options for online or in-person classes!

It’s a

Thinking about your future can be intimidating at best and overwhelming at worst, especially when it comes to your health. But when you look at advance care planning (ACP) as a way to empower yourself— today and into the future—you might feel a little more open to the topic.

“Advance care planning is about understanding what you value and how that translates into the care that you may or may not want to pursue,” says Jessica Son, MD, Chief Medical Officer, Clover Home Care.

There are several resources that can help you think through future care.

MAKING A PLAN

The purpose of planning is to be prepared for the unexpected. The purpose of advance care planning is to prepare you, your family, and your physicians for a variety of possible medical situations.

A good reason to be proactive? Your loved ones. If you have no instructions in place, decisions—for example, whether you want any necessary means of life support—may rest

Advance care planning doesn’t have to be daunting. Learn how to make it manageable.

(uncomfortably) on their shoulders. That leaves them to guess what treatments you do or do not want. Spare them the stress by making your wishes officially known.

It’s important to note that this kind of planning is not just for the elderly. A person of any age can take advantage of these resources. After all, there’s no way to predict if or when a sudden illness or accident upends one’s life.

ADVANCE DIRECTIVES

There are a handful of legal documents that can help with your healthcare planning. These documents fall under the umbrella term “advance directives,” which detail how you would like your care handled in the event you can no longer make decisions for yourself.

Some circumstances to consider addressing as part of your ACP include:

The use of machines (such as a ventilator) to keep you alive

Do not resuscitate (DNR) orders

The use of feeding tubes should you become unable to eat or drink

The use of medicine to alleviate pain or discomfort

Organ and tissue donation

There are two primary advance directive forms:

1. Living Will: If you’re unable to make informed decisions about your medical care, this written document lets your care team know what types of medical treatment you want. Note that the laws regarding living wills vary from state to state.

2. Healthcare Proxy: If an unforeseen circumstance or complication arises, your healthcare proxy will take effect. This official form designates someone you trust (your “proxy”) to make decisions about your healthcare on your behalf. A healthcare proxy may also be referred to as a durable medical power of attorney. You may assign a healthcare proxy as part of your living will or you can establish this in a separate document.

Once your paperwork is completed, store it in a safe place and let your trusted loved ones, such as your healthcare proxy, know where they can find these documents. It’s also a good idea to make sure your primary care physician has a copy.

HOSPICE VS. PALLIATIVE CARE

When the topic of end-of-life care comes up, you may have heard the terms “hospice” and “palliative care” used interchangeably. These types of care generally help ease a patient’s pain or discomfort related to illness, while also relieving physical, emotional, and spiritual stress. That said, there are some important di erences.

Hospice is a Medicare benefit for a person who has a life expectancy of six months or fewer and is no longer receiving treatments with the goal of curing an illness or condition. “Deciding to start hospice doesn’t mean that you will stop pursuing treatment,” Dr. Son says. “You typically continue medications that make you comfortable.” A large care team is involved, including a physician, nurse practitioner, nurse, social worker, home health aide, and chaplain. Hospice is most often delivered in the patient’s place of residence, along with caregiver support through respite care and bereavement support.

Palliative care is supportive care for a patient who may or may not also be receiving treatment to cure their serious illness, such as cancer. “Palliative care can happen at any point along the care journey,” Dr. Son explains. “It’s for anyone who has a serious illness—it’s very focused on e ective symptom control and relieving su ering.” Your palliative care team also helps you make informed decisions about your options by ensuring that you and your family really understand the pros and cons of any intervention you might pursue and what that might look like.

The time to think about your future care is right now, when these personal decisions are in your power, and you can choose how you want your health to be managed.

REVISIT YOUR OPTIONS

Depending on where life takes you, the choices you make in your advance directives may change, so it’s important that your documents stay up to date.

“This discussion is dynamic and very specific to the context that you’re in,” explains Dr. Son. “Five or 10 years down the line, your choices may not be relevant anymore. There are social influences, financial influences, and other aspects to be mindful of. These documents are a place to start, but they’re only as good as how often you engage with them.”

STARTING THE CONVERSATION

One of the hardest parts of advance care planning may be communicating your wishes to loved ones. With a mix of financial, spiritual, moral, and medical factors, it can be a sensitive topic for many people. Focusing on a few key points may help get the conversation going.

• Address the elephant in the room. It’s natural for loved ones to be resistant to discussing matters involving your health. Acknowledge their discomfort. Allow them to feel however it is they feel.

• Ask for their help. Underscore how important advance care planning is to you. Let people know that this conversation would help put your mind at ease. In this way, the moment becomes an opportunity for a loved one to support you.

• Embrace your power. While talking about mortality may make you seem vulnerable to others, remind them that the opposite is true: Advance planning is empowering. You’re taking action and making critical decisions for yourself.

SHARE YOUR WISHES

Advance directives are a way to share your care preferences with your family, loved ones, and doctors. Start by talking with your primary care physician to understand your options—especially when it comes to end-of-life care and emergency medical treatments, including ventilators, tube feeding, and intravenous fluids. Certain lifesaving treatments may a ect your quality of life. Then, complete this form to communicate your wishes.

YOUR NAME:

DATE:

1. If I can’t make my own healthcare decisions, I want this person to make them for me:

2. If I am experiencing a medical emergency, these are the treatments I do and do not want:

3. When it comes to the end of my life, this is what I hope for:

4. When I think about being comfortable at the end of my life, this is what I want:

5. Here’s what I want my loved ones to know about my advance care wishes:

Getting Care On the Road

Have a trip scheduled? Don’t forget to bring along these critical items for your health (packed in your carry-on baggage if you’re flying):

1. Your insurance card

2. Your health plan’s contact information

3. Your medication

Know Your Network:

If you’re a Clover Health member, visit www.cloverhealth.com/en/members/find-provider to search for providers and pharmacies that work with Clover.

Clover Health members can schedule an annual wellness visit as a Clover Care Visit from the comfort of their home. Call 1-800-591-5138 to schedule yours. We are open from 8 am to 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.

Top 3 Reasons People Avoid Their Doctor

(And how to get over them!)

You’ve heard it before: Adults should see their primary care provider at least once a year for a checkup (or more often if they have diabetes). But too many of us avoid these visits. Why? Let’s explore a few reasons.

1. COST: Unfortunately, many people worry that the cost of care will be more than they can afford. If you worry about being able to pay for tests, treatment, or medications, talk to your insurance company. You might be surprised to learn about the variety of care available at no cost to you. Medicare covers many health screenings, medical tests, and vaccines that are important for staying healthy. And there may be programs to help you pay for your medications.

2. THE DOCTOR: There are many reasons people might not connect with their doctor. Maybe you have trouble speaking openly about your health. Maybe their office isn’t easy to get to. No matter the reason, you’re allowed to choose a new provider. Check your insurance plan’s provider directory to find a doctor who’s a better fit.

3. FEAR: It’s natural to worry about the unknown. “What if my doctor finds a serious problem?” If fear is holding you back from your checkups, consider this: Most medical issues can be treated better when caught earlier. Bring a friend to ease your worries. Or plan a special activity after your doctor’s visit so you have something to look forward to.

Don’t let your worries keep you from staying on top of your health!

Smart Shopper

Many Medicare Advantage plans include a benefit that covers over-the-counter (OTC) health supplies. You can use your OTC benefits to purchase things like first-aid products, pain relievers, allergy medications, sunscreen, thermometers, and much more. If you’re a Clover Health member, visit cloverhealth.com/en/members/supplemental-benefits to see a catalog of items you can buy with your OTC card.

The Power Of Positivity

By Anne Wallis Droter

To Clover Health member Victor

Pasqualicchio, attitude is everything. Here are his secrets to living a healthy, happy life.

HEALTH IS WEALTH.

I love people. I love life. To enjoy people and life, you have to be in your best health. So I do everything possible to keep my health as good as I can. Without your health, you can’t do fun things with friends—and you won’t get the most out of life.

STAY POSITIVE.

I lost my wife recently, and I’ve had a lot of struggles. But I try very hard to stay on the positive side of things. Everybody has down days. You have to push along. One day, one step at a time.

LIVE IN THE PRESENT.

I enjoy my friends and community. I do not concern myself with the past. Instead, I am incredibly happy about everything I have at present.

MAKE TIME FOR THE THINGS AND PEOPLE YOU ENJOY.

I’m very sports oriented. In my younger days, friends and I would fly to different cities to watch the New York Yankees play. We had a great time—from Anaheim to Orlando. Now I live in Atlantic City, New Jersey. Sunny days spent with friends are one of the most positive things in life.

CONTROL WHAT YOU CAN— AND LET GO OF WHAT YOU CAN’T.

I’ve learned that you have to take good care of yourself. You can’t get upset about things you have no control over. But the things you have control over—you better do those right.

BE YOUR OWN ADVOCATE.

I stay on top of my health 100 percent. I’m an advocate for my ailments. I read and learn everything I can about my diagnoses to understand them better. When I confront a diagnosis, I don’t like to call it a battle. I think of it as something different on my plate. I approach it in a positive way—from a knowledge standpoint.

STAY CURIOUS.

I like talking to people. No matter who, younger or older–it’s fascinating to meet people and hear what they say.

PERFORM RANDOM ACTS OF KINDNESS.

I always set goals—even small ones. Each day, I try to do two nice things for somebody–even small things like holding a door open or smiling at someone. Give a nice compliment. Anything! Make their day. If everybody did that, what a better world we’d live in.

Are you a Clover Health member with a health journey you’d like to share? Email cloverliving@cloverhealth.com.

Top: Victor’s sister Beth, Victor, Victor’s sister Angela, and Angela’s husband Dave. Bottom: Victor and Angela.

Gerald McRaney

Surviving cancer taught him how to take better care of himself—and to be grateful for the chance.

By Lisa Rosen

“ People ask me if I’m ever going to retire, and the answer is, not if I can help it,” declares 75-year-old actor Gerald McRaney. He’s been acting for decades, and he still loves every minute of it. That’s certainly true of his latest role as retired admiral Hollace Kilbride on the CBS series NCIS: Los Angeles. “I haven’t had this much fun since Simon & Simon,” he says.

The actor has played several veterans over his career, including his starring role on CBS show Major Dad. And while he didn’t serve in the military himself, McRaney’s proud to support the Wounded Warrior Project, which aids service members’ and their families’ transition to civilian life.

“I encourage anyone who can to get involved in helping the people who put their lives on the line for the rest of us.”

A Turning Point

Today, McRaney has a lot to say about healthy living, because he used to pay so little attention to it. In 2004, he was limping around the house with a torn meniscus. “My wife [actress Delta Burke] kept nagging me to see somebody.”

A trip to an orthopedic surgeon led to his first checkup in years. “Just by chance, somebody saw this tiny spot on my right lung. It was in fact a stage 1A tumor, the earliest it could be detected.” Treatment was successful.

“Medical science, a nagging wife, and the grace of God saved my life.”

He is a big believer in annual well visits now. “I can’t stress this enough for people: Go in, let them do all of that stuff, and stay ahead of the game. We think we’re too busy and we don’t want to waste the time—my answer to that is it takes a lot less time to get a physical than it does to recover from lung cancer surgery.”

Move It or Lose It

After losing half a lung, “I had to build my stamina back up,” McRaney says.

He’s kept at it since. “I do a minimum of 20 minutes on my stationary bike every day, some weight workouts,

and lots of stretching.”

He also trains with Indian clubs, a form of exercise that started in India and involves swinging weighted clubs to strengthen and encourage flexibility in the upper body.

Staying in Balance

McRaney and Burke live by a lake in Florida. One of his favorite things is to sit with his wife in side-by-side porch swings on the dock in their backyard.

“We’ll sit out there and watch the sunset or a full moon on the lake. That’s as productive for my mental health, my emotional health, my physical health as anything else. Things like that keep me in balance.”

I do a minimum of 20 minutes on my stationary bike every day, some weight workouts, and lots of stretching.

Fresh Start

Clear the mental cobwebs with these brain teasers!

ACROSS

1. Taoist temple

7. out (deletes)

10. Punching tool

13. Romeo or Juliet, for example

14. “Enter the Dragon” star

17. Start of a quote by Jessica Harrelson

18. Marching around

19. Zoo enclosures

20. Skeleton opening?

21. Purpose of many vacations, informally

22. Rocks, at a bar

23. Where to find a hammer or anvil

25. Golf club that’s an anagram of HE AIMS

26. Part 2 of the quote

30. Socratic H

31. log (winter dessert)

32. JFK alternative in NYC

33. Pieces of advice

36. Google’s messaging service

38. Pain in the neck

39. Former Bolivian president Morales

40. “Phooey!”

41. Actors Norton and Harris

43. Part 3 of the quote

48. Belief in something bigger than oneself

49. Where the Knicks play: Abbr.

50. “ Woman” (1972 tune)

52. Make sense of, as a sentence

53. “My Big Fat Greek Wedding” actress Vardalos

55. Domestic task

57. “The Honeymooners” neighbor

59. End of the quote

60. “Into the Woods” squisher

61. Major heart vessels

62. Big name in auto additives

63. Pig Pong component

64. Wearing beads?

DOWN

1. “Goodfellas” actor Joe

2. Llama cousin

3. Overate

4. ’60s role for Ron Howard

5. Hardest to get through

6. Where Che Guevara was born: Abbr.

7. Wii alternative

8. Rubik who invented a twistable toy

9. Slangy “How are you?”

10. “Gilligan’s Island” cast member

11. June events

12. Gave a sketchy look to

15. Beverage container

16. TiVo option

20. Long or now preceder

24. Ancients, for instance?

25. Cereal grasses

27. State capital starter

28. Earp of the Wild West

29. Him, to Henri

33. They’re driven around campsites

34. “Enough, already!”

35. Midday energizer

37. Egyptian (cat breed)

38. Pro bono TV spot

40. Leave alone

42. Purina product

44. Large grazing animal

45. Peruvian Sumac

46. “Goodfellas” actor Ray

47. Ring in a rodeo ring

51. Like many dorm rooms

53. Carrot, for a snowman

54. Research org.

56. Tortoise competitor

58. Number of legs on a lobster

59. Educ. helpers

Seasonal Inspiration

By Patrick Blindauer

Word Search: Flower Power

1. Alstroemeria

2. Bee Balm

3. Bluebell

4. Bottlebrush

5. Cherry blossom

6. Chrysanthemums

7. Clematis

8. Clover

9. Crocus

10. Daphnes

11. Daylily

12. Disa

13. Geranium

14. Heather

15. Hellebore

16. Hyacinth

17. Hydrangeas

18. Iris

19. Jasmine

20. Larkspur

21. Lewisia

22. Lilac

23. Mayflower

24. Mimosa

25. Moraea

26. Peony

27. Sage

28. Snowdrop

29. Sunflowers

30. Sweet Peas

31. Tulip

MAZES

(M-1)

(M-3)

(M-2)

(M-4)

ANSWERS

MAZES

SPRING INSPIRATION

“Spring adds new life and new beauty to all that is.” –Jessica Harrelson

(M-1) (M-2) (M-3) (M-4)