The holidays are a time for family and friends to gather and celebrate. For some, it may be one of the few times we see out-of-state family and friends and extended relatives.
Family History
Because family gatherings are common during the holidays, it’s an opportune time to discuss your family health history. Take some time to learn and document your family’s health history, whether it’s diabetes from Uncle Eddie or osteoporosis from Granny. Include your parents, grandparents, siblings, aunts and uncles in the discussion, if possible.
Common conditions that can be inherited include arthritis, diabetes, heart disease, osteoporosis, stroke and some cancers. There are certain features that may increase your risk of disease, including:
● Certain combinations of diseases within a family
● Diseases that occur at an earlier than expected age
● Disease in more than one close relative
● Disease that does not typically affect a specific gender
You can then use this information to learn what you can do to prevent or at least minimize developing the same condition(s). Make sure to share the gathered information with your family members so they too can benefit from your research.
Genetic Testing
Genetic testing might seem too scientific, but it’s useful in numerous areas of medicine. Plus it can provide a diagnosis for a genetic condition and has the potential to change the medical care you or your family member receives.
As an example, and as explained by the Mayo Clinic, the BRCA gene test is a blood test that uses DNA analysis to identify harmful changes (mutations) in either one of the two breast cancer susceptibility genes — BRCA1 and BRCA2. A pathogenic mutation on one of these two genes means the patient has a high chance of developing breast and ovarian cancer.
One of the most popular such tests is the BRACAnalysis®, which is covered by HSAs and FSAs without a Letter of Medical Necessity (LMN). An LMN is a document from your licensed healthcare provider recommending a specific treatment, product or equipment for medical purposes. If you test positive for a medically relevant gene mutation, a follow-up appointment with your primary care physician is also covered by your FSA or HSA. In some cases, an appointment with a genetic counselor is also covered.
Other genetic tests are typically only covered by FSAs and HSAs with an LMN.
Mental Health Resources
Some Americans spend the holidays alone by choice or due to a lack of family or close friends living nearby. This may increase the feeling of loneliness, which can affect your concentration, how you sleep and your appetite or energy level. The CDC offers a multitude of resources for dealing with loneliness and recommends the following:
● Start a conversation: Call, video chat or text message friends, family, neighbors and co-workers. Write a letter or postcard.
● Use social media and virtual technology: Use your time online to connect and interact with others instead of scrolling through posts. Set limited timeframes for reading the news.
● Try virtual volunteering to provide support in your community: Many organizations, including faith-based ones, offer online/virtual volunteer opportunities which can give you the chance to contribute to something that you find important.
● Practice self-compassion and self-care: Be gentle with yourself. Take time for yourself. Read, listen to music, exercise or learn a new skill. Acknowledge your successes, and give yourself a break. You are doing the best you can.
● Seek help from a professional if your loneliness becomes overwhelming or feels unmanageable.
Loneliness isn’t the only mental health issue prevalent during the holidays. Many individuals experience elevated levels of stress, whether it’s due to preparing to travel or hosting the annual spread.
Plan ahead, and be realistic about what you can accomplish during the holidays. Try to focus on what’s important, and prioritize what matters most. You CAN say “no!”.
Also, try to maintain healthy food and lifestyle habits. Keep active to decrease your anxiety and improve your sleep.
Post-Holiday Health Tips
It’s easy after the holidays to give into bad habits, including snacking on sweets, skipping exercise and imbibing more on cocktails. That routine, though, will most likely result in a lack of energy and an increase in weight.
By following these practical recommendations, you can enjoy the holidays without sacrificing your health:
● Don’t skip meals. Eat regularly to maximize metabolism and regulate blood sugar, insulin levels and hunger hormones.
● Drink enough water. According to the U.S. National Academies of Sciences, Engineering and Medicine, an adequate daily fluid intake is roughly 15.5 cups (3.7 liters) for men and about 11.5 cups (2.7 liters) for women.
● Keep active. The CDC recommends a total of 150 minutes of physical activity each week.
● Avoid large meals, caffeine and alcohol before bedtime.
● Stop using electronic devices at least 30 minutes before bedtime.
● Maintain a regular sleep schedule. Most adults need seven or more hours of good-quality sleep.
This holiday season you don’t have to choose between your health or your wallet. At Binkey, we help you find, pay — and save — on healthcare. How? Binkey's My FSA | HSA Assistant is now available to help you quickly identify eligible health products as you shop. Enjoy the savings and never lose FSA funds ever again! Click here to download!
