Tag Archive for: Wellness

Episode 3: Just Surviving Is Not the Goal – Raising the Bar After Triggers and Trauma with Mark Ziegenbein (LIMHP, LMNP, LMFT)

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Getting through the day isn’t the goal — learning how to respond to life in a way that supports your wellbeing is. In this episode, we shift from survival mode to building awareness, perspective, and capacity when stress and triggers show up. You’ll hear how to match your response to what’s actually happening, instead of reacting automatically, and why preparation and support matter more than perfection. It’s about becoming more skillful, not doing it alone, and raising the bar for how we care for ourselves.

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Episode 2: Overhelmed but Functional with John Ebron (Master Mindset Coach, Behavioral Health Consultant)

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Many people continue to meet responsibilities at work and home while quietly carrying an overwhelming mental load. This episode explores the difference between trauma and system overload, helping listeners understand why feeling “overwhelmed but functional” is so common today. We discuss how stress often shows up physically before emotionally and why pushing through can sometimes make things worse. The episode also introduces practical strategies to help regulate the nervous system and restore balance during periods of overload.

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Episode 1: What Do We Mean When We Say Mental Health with Michelle Niehues (MS, LCMFT)

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Mental health doesn’t only appear in moments of crisis—it shows up in everyday experiences, interactions, and challenges. In this episode, we explore what mental health really means and why it’s a normal part of being human. The conversation focuses on how thoughts, emotions, and behaviors influence our daily functioning and relationships. By reframing mental health as something we all experience, this episode encourages more open and supportive conversations in the workplace and beyond.

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Protect Your Heart: What You Should Know About Heart Disease

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Heart disease is the leading cause of death in the United States, yet many people don’t fully understand the risks or warning signs. According to the Centers for Disease Control and Prevention, it accounts for about 1 in every 5 deaths each year. Understanding the risks and taking preventive steps can go a long way toward protecting your long-term health.

What Is Heart Disease?

Heart disease refers to a range of conditions that affect how well your heart pumps blood throughout your body. In many cases, symptoms are not obvious until a more serious issue develops, which is why it can go unnoticed for years.

When symptoms do appear, they may include chest pain or discomfort, shortness of breath, or an irregular heartbeat. Some people experience pressure or tightness in the chest, neck, jaw, or back, while others may feel nausea or even vomiting. If you experience any of these symptoms, it is important to seek medical attention as soon as possible.

Why It Matters

Heart disease does not just affect a small portion of the population. It is widespread. In fact, nearly half of U.S. adults have some form of cardiovascular disease, according to the American Heart Association.

If left untreated, heart disease can lead to serious and life-threatening conditions such as a heart attack, stroke, cardiac arrest, or heart failure. These conditions often develop over time and may not present clear warning signs until they become severe, which is why early awareness is so important.

Steps You Can Take to Reduce Your Risk

Many heart-related conditions are preventable through everyday lifestyle choices. Maintaining a healthy weight, eating a balanced diet with fruits, vegetables, whole grains, and lean proteins, and limiting foods high in sodium, added sugars, and saturated fats can all support heart health.

Regular physical activity, about 150 minutes per week, can also play a significant role, along with avoiding smoking and finding healthy ways to manage stress. In addition, keeping your blood pressure, cholesterol, and blood sugar within recommended ranges can help reduce your overall risk. Guidance from the CDC’s heart disease prevention resources reinforces the importance of these habits.

A simple reminder: You do not need to wait for a health scare to start paying attention to your heart. Preventive care, regular checkups, and understanding your risk factors can go a long way in protecting your long-term well-being.

If something does not feel right, don’t ignore it. Early action can make all the difference.

Sources:

Centers for Disease Control and Prevention

American Heart Association

Centers for Disease Control and Prevention

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Practical Wellness Tips for a Busy Holiday Season

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The holidays are supposed to be about celebration and connection, and some rest (hopefully). But the month of December often feels more like a marathon to get places and check off your never-ending “to-do” list. Between work deadlines, family obligations, travel, and a social calendar that somehow fills itself, the whole season can start to feel overwhelming instead of joyful.

If you’re trying to balance your job, personal life, and a budget that’s getting stretched thin, you’re not alone. A few simple habits can help you get through the season without burning out.

Aim for some balance when it comes to eating and your health. One of the biggest traps this time of year is thinking you need to be super disciplined about health. Small tweaks matter more than you’d think. Grab a protein-rich snack before heading to the party because it will help keep your energy steady and help you avoid overindulging at the party! Drink more water than you think you need, especially if you’re traveling or celebrating. And after a big meal, even a quick 10-minute walk can help your digestion and lift your mood.

Don’t sacrifice sleep. Late nights and early mornings are basically the norm in December. Sleep is one of your best defenses against stress, brain fog, and getting sick. Try to keep your sleep schedule consistent and give yourself a wind-down routine – do some stretching, journal for a few minutes, or put your phone away earlier than usual.

Build in breathing room. Between the gatherings and the pressure to make everything perfect, stress can pile up fast. Taking five minutes to step outside, taking some deep breaths, or sitting quietly can reset your nervous system and support your overall well-being. Mindfulness doesn’t have to be complicated. Sometimes it’s just noticing your breath or feeling your feet on the ground.

Move your body. Exercise in December doesn’t need to be a formal workout. Take a walk around the neighborhood to check out the holiday lights. Stretch between work calls. Choose to take the stairs. These little moments of movement do help—they keep your energy up, lower stress, and improve your sleep and mood.

It’s fine to scale back. There tends to be the expectation that you’re supposed to do it all – attend every event, uphold every tradition, make everyone happy. Remember – it’s okay to say no, to skip things, to protect some time for yourself. The parts of the season that matter most are the ones you have the energy to enjoy.

The holiday season doesn’t have to overwhelm you. With a bit of intention and some realistic expectations, you can end the year feeling good about being grounded, present, and ready for whatever comes next.

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Your Eye Exam Could Save Your Life

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Most people think of an eye exam as a quick check to update their glasses or contact prescription. But it is way more than that.

According to the American Optometric Association (AOA), an eye exam can reveal more than 270 serious health conditions, often before you notice a single symptom. Your eye doctor can detect early signs of such diseases as diabetes, high blood pressure, autoimmune disorders, and even certain cancers. An annual eye exam could be one of the most valuable preventive health screenings available.

During a comprehensive eye exam, your optometrist isn’t just checking your vision. They’re examining your retina, optic nerve, and blood vessels, which can reveal early signs of:

  • Diabetes: changes in tiny blood vessels can appear before other symptoms develop.
  • High blood pressure: narrowing or bleeding in eye vessels can be an early warning sign.
  • Multiple sclerosis: inflammation in the optic nerve may be one of the first indicators.
  • Certain cancers: tumors can sometimes be detected through changes in the eye’s appearance.

The AOA stresses that annual exams are one of the most effective ways to catch health problems early. Many of these conditions, if detected soon enough, can be treated or managed before they cause lasting damage.

Annual exams are important no matter what, but certain changes should prompt an immediate appointment because they can signal medical issues that need attention:

  • Sudden blurry vision
  • Double vision
  • Drooping eyelids
  • Flashes of light or sudden floaters

Your annual eye exam isn’t about just your eyes and your vision; it is about protecting your overall health. If it’s been more than a year since your last appointment, schedule one today.

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The Atlantic Diet: A Fresh Take on Heart-Healthy Eating

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When it comes to healthy eating, most of us have heard of the Mediterranean Diet, but have you heard of the Atlantic Diet? Originating in northern coastal regions of Portugal and Spain, the Atlantic Diet offers a delicious alternative with its unique spin on healthy living.

What Is the Atlantic Diet?

The Atlantic Diet is based on the traditional eating habits of communities along the Atlantic coast of Spain and northern Portugal. Much like the Mediterranean Diet, it emphasizes fresh, seasonal foods and lifestyle habits that prioritize community and physical activity. But the main differences lie in the types of foods, cooking methods, and the availability of ingredients.

Atlantic vs. Mediterranean: What’s the Difference?

Category Mediterranean Diet Atlantic Diet
Main Protein Sources Fish, poultry, legumes, moderate dairy More emphasis on fresh fish, shellfish, lean pork, and dairy
Cooking Fats Extra virgin olive oil Olive oil is used, but also animal fats in small quantities, especially in rural areas
Vegetables Tomatoes, eggplant, leafy greens, zucchini Cabbage, potatoes, turnip greens, onions, carrots
Grains Whole wheat bread, pasta, couscous, barley More potatoes, corn-based dishes, and rye bread
Dairy Typically, lower-fat dairy, yogurt, and feta Higher dairy consumption, especially milk and cheese
Wine Red wine, usually with meals Moderate wine, but also cider and beer
Climate Warm, dry Cooler, wetter—supports different crops and cooking traditions

 

Benefits of the Atlantic Diet

Studies suggest that the Atlantic Diet may offer comparable cardiovascular benefits to the Mediterranean Diet. It’s rich in omega-3 fatty acids (from seafood), fiber (from vegetables and whole grains), and antioxidants. A 2024 study published in JAMA Network Open examined the impact of the traditional Atlantic Diet on metabolic health in the Galician population. The study took place over six months and found a 68% reduction in metabolic syndrome among participants who followed the Atlantic Diet compared to a control group.

Health highlights include:

  • Reduced risk of heart disease and stroke
  • Improved gut health due to high fiber intake
  • Anti-inflammatory effects
  • Support for sustainable, local agriculture and seasonal eating

The Atlantic Diet may not be as well-known as the Mediterranean Diet, but its focus on whole foods, seafood, and lifestyle makes it desirable to those seeking a balanced and tasty way of eating.

 

 

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It’s Okay to Ask for Help: Embracing Mental Health Awareness Month

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May is Mental Health Awareness Month, a time dedicated to raising awareness about mental health issues and breaking down the stigma that often surrounds mental illness. It’s an opportunity to remind ourselves and others that mental health is as important as physical health. Not paying attention to our mental health can hurt us on so many levels and debilitate our physical health and all other facets of life.

Understanding Mental Health

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act in daily activities. It also influences how we handle stress, relate to others, and influence our choices. Mental health issues can affect anyone, irrespective of age, gender, socioeconomic status, or background.

The Importance of Seeking Help

Often, people hesitate to seek help for mental health issues due to stigma, fear of judgment, or simply not recognizing the signs in themselves. Acknowledging that you might need help is a significant first step. Getting treatment can provide the tools needed to help manage mental health effectively. Utilizing the tools and keeping the conversation open allows you to get the support you need and help the recovery process.

How to Get Help

1. Talk to Someone: Whether it’s a friend, family member, or a professional, sharing how you feel is the starting point.

2. Consult a Professional: A mental health professional can provide a diagnosis and provide a treatment plan that suits your needs.

3. Use Online Resources: Many organizations offer online resources and support groups that can provide guidance and connect you to others facing similar challenges. Please note that CalCPA Health medical subscribers can access LiveHealth Online and visit a therapist or psychologist from anywhere with access to a laptop, tablet, or mobile device and internet connection.

4. Emergency Help: If you or someone you know is in immediate danger, reaching out to emergency services can provide support and intervention right away. For information on emergency services for those in crisis or having suicidal thoughts, call the suicide prevention hotline 988 or visit online for resources or chat function.

Ending the Stigma

Being open about mental health can normalize these conversations and encourage more people to seek help. Sharing personal experiences and supporting those who are dealing with mental health issues are powerful ways to fight the stigma.

This Mental Health Awareness Month, let’s pledge to be open about our mental health, to support others without judgment, and to seek help when needed. Remember, it’s okay not to be okay, and it’s more than okay to ask for help.

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May 2023 – Mental Health Awareness Month

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Mental Health Awareness Month is an annual observance that takes place in May. It’s a time to raise awareness of mental health issues facing our nation, be able to recognize warning signs, and encourage people to seek treatment if they need it. Mental Health Awareness Month has been observed in the United States since 1949, with the goal to erase the stigma around mental health and to provide support, awareness, and education on the topic.

The theme for Mental Health Awareness Month for 2023 is “Take Some Time to Look Around, Look Within” which encourages everyone–from individuals, families, employers, and policymakers to talk about this topic that touches all of us in one way or another.

Mental Health America (MHA) was founded in 1909 to help address the needs of those suffering from mental illness. Each year MHA releases a report on the state of mental health in America. In the 2023 report, studies show that in 2019-2020, 20.78% of adults were experiencing a mental illness – this is equal to over 50 million Americans. Along with the number of Americans suffering from depression, suicidal thoughts, and substance abuse, there is a severe shortage of mental health providers. When people are desperate for help, having to wait weeks or months to be seen by a mental health professional can be a life-threatening situation. According to MHA, in the U.S., there are 350 individuals for every one mental health care professional.

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HealthyCPA – March 2022 :: The Wonders of Walking

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The eMagazine dedicated to improving members’ well-being

  • The Wonders of Walking
  • Coping with Post-COVID
  • Sleep Studies
  • Depression-Food Link
  • Vitamins on Your Plate
  • Q&A: What is cognitive behavioral therapy?
  • Eye Health and Safety Myths

In each issue you will find information and inspiration to help you with your health and wellness goals.

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