Speaker 1 (00:00): The content in this podcast is intended as general information only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Questions pertaining to your own health should be discussed with your doctor.

Speaker 1 (00:14): Hello, and welcome to the Cigna Life Connected podcast, a series dedicated to exploring five dimensions of health and well-being. Throughout the series we'll look at how your physical, emotional, environmental, financial, and social health are all related. Because when it comes to addressing your overall health, your body and mind are more connected than you think. Thanks for listening.

Speaker 1 (00:36): In today's podcast, we're focusing on our first dimension of health and well-being: physical health. When people say physical health, we tend to think of diet, exercise, or disease, but we're going to explore a sometimes overlooked area of our physical health: our guts. We'll talk about how you can become aware of your gut health, how to activate a healthy gut diet, and finally how to adopt healthy behaviors to maintain ongoing gut health. So, let's get started. I'd like to welcome registered dietitian and certified health education specialist from Cigna, Denise Arcuri. Welcome, Denise.

Denise Arcuri (01:14): Hello, and thank you for having me. I'm excited to be here.

Speaker 1 (01:18): So, let's talk guts. So, I've heard of the term gut health and I'm somewhat familiar with the things like probiotics and yogurt and eating a healthy diet, but please help us understand and become more aware of what exactly gut health means and why we should care about it.

Denise Arcuri (01:35): Sure, I'd be happy to. When it comes to the topic of our gastrointestinal tract, or GI tract, we most often think of things like eating, digesting, and excreting, but there is so much more to our gut health and how it affects our overall health and well-being. What you eat can help or hurt your GI tract and affect how you feel. As clinicians, we're just starting to understand the incredibly complex environment of bacteria, both good and bad, that reside in our GI tract.

Speaker 1 (02:15): Gut environment. Uh, can you elaborate?

Denise Arcuri (02:16): Sure. So, the gut environment I'm talking about is called our gut flora, or microbiota, sometimes also referred to as our gut microbiome. There's a massive ecosystem of live microorganisms in our gut, literally trillions of tiny microbes, that can protect us from disease, make us sick, help us lose weight or even gained it. In fact, there are so many of these microscopic gut bugs that collectively they weigh three to five lbs, and they outnumber our human DNA by 100:1.¹

Speaker 1 (02:56): Three to five pounds? That's incredible and strange to think about.

Denise Arcuri (03:01): It's true. Evidence has been growing to show that our gut microbes may actually influence our health in other ways too, like: regulating our immune, system brain function, inflammation, cancer development, appetite and metabolism, and protecting against other bacteria that can cause disease.^2,3,4,5

Speaker 1 (03:24): Wow, this is great information. You mentioned the buzzword I've been hearing a lot about: inflammation. Can you tell me what that means and how it's related to our gut health?

Denise Arcuri (03:34): Sure, happy to. Inflammation is your immune system kicking in and fighting back against an injury or an infection. It's a short-term response that protects us and promotes healing. So, let's say you sprain your ankle. Right away, your brain starts to release chemicals that tell your body to increase blood flow to the injured ankle. So, it may swell up a little bit, turn red, and be painful. This is acute inflammation, and our body is doing exactly what it needs to do in order to heal and protect itself from injury. It's our built-in self-repair mechanism.

Speaker 1 (04:19): I think we've all experienced that at some point.

Denise Arcuri (04:20): Right. But on the other hand, the human body can also experience what is called chronic or systemic inflammation. This is when a steady low level of an inflammation is produced for a prolonged period, or the inflammatory response happens in places where it's not needed.

Denise Arcuri (04:42): So with chronic inflammation there isn't necessarily an injury or infection, but your immune system is activated and on high alert, and it has nothing to do and nowhere to go. So, your body could start attacking internal organs, or tissues and cells, that are otherwise healthy. This is where inflammation can lead to disease.⁶

Speaker 1 (05:10): That's pretty scary.

Denise Arcuri (05:12): But the good news is: our diet and gut health can impact chronic inflammation.⁷ Researchers are still trying to figure out how some of the foods we put into our body trigger inflammation. But so far, we do know that consuming a variety of certain foods, while also avoiding others, can help to reduce inflammation in the body and also improve gut health.

Speaker 1 (05:40): This is fascinating. So, what can you tell us about the foods we eat and how they impact our gut health?

Denise Arcuri (05:46): We're learning that the relationship between our gut microbiome and what we eat is far more complex than we ever could have imagined. Each person's gut flora is so individualized and unique, it's like a fingerprint. Not only does the type of food we eat affect our gut health, but where those foods come from can have an impact too. And, this probably comes as no surprise, but ultra-processed foods will negatively impact your gut microbiome. Ideally, we should be consuming whole, natural foods with a diverse diet to help support a healthy and diverse gut.¹

Speaker 1 (06:32): I'm on the edge of my seat here. Please tell me, what are those foods that can help reduce inflammation?

Denise Arcuri (06:38): We'll get into some specifics on food groups in just a bit, but I don't want you falling off your seat, so I'll give you a preview: fruits, vegetables, fresh herbs and spices, along with healthy fats top the list. But, a huge piece is also eliminating those ultra-processed foods.

Denise Arcuri (07:02): Just recently, the US News and World Report's 2020 ranking of best diets was released, and it crowned the well-researched Mediterranean diet as number one for the third year in a row. And, spoiler alert: the Hallmarks of this Mediterranean diet are anti-inflammatory friendly.

Speaker 1 (07:24): What about certain foods that people cannot eat because of allergies or other reasons?

Denise Arcuri (07:29): Great question. So, I'd like to start first with clearing up some terminology that's out there. Specifically, the difference between food allergies and food intolerances, or sensitivity. Let's start with food allergy. This involves an immune system reaction. Allergy equals immune response, which is almost immediate, and this can be serious or life-threatening.

Denise Arcuri (07:59): Let's say you have an allergy to dairy. Your body sees dairy as an invader, or allergen. If you were to consume it, or even come into contact with it, your immune system very quickly starts producing antibodies called IgE, which trigger the allergic reaction rather quickly. Typically, in less than an hour after exposure.

Denise Arcuri (08:26): And the type of reaction could be mild, like sneezing, itchy skin, or itchy throat, or it could be more severe like vomiting, facial swelling, airway constriction, or even anaphylaxis, and that's when a serious allergic reaction can affect breathing. And without immediate treatment, like an EpiPen, it could be fatal.

Speaker 1 (08:49): What about if you're just around or near the allergenic food?

Denise Arcuri (08:52): So, another danger with food allergies is that the allergic individual could have a reaction from just touching or inhaling the food. For example: many years ago my friend's son who has a dairy allergy was playing with my daughter in and open play area. Someone had left a coffee, thankfully no longer hot, unattended. My friend's son picked up the coffee and shook it like a rattle. Coffee spewed all over his face, arms, and clothes. Within 15 minutes, he was covered in hives from head to toe. So, clearly the coffee had dairy creamer in it. Now, he never drank it, but the creamer, merely touching his skin, triggered an allergic response.

Denise Arcuri (09:45): The CDC estimates that approximately 8% of children and 5% of adults have some sort of food allergy. The most common offenders are milk, eggs, fish, shellfish, wheat, soy, peanuts, and tree nuts. An allergist can test for true IgE allergies using a skin or blood test. And if you are allergic to a food, you need to avoid it completely. If you suspect a food allergy, meet with a medical professional and never try to test it on your own.^9,10

Speaker 1 (10:24): Okay. And, what about food intolerances? How are those different?

Denise Arcuri (10:28): Food intolerances and food sensitivities are very different than a true IgE allergy. The terms intolerance and sensitivity are similar. A food intolerance, or a sensitivity, can leave you feeling not so great. But unlike a true allergy, it's not life-threatening. Your response takes place in the gut. So, remember: allergy equals immune response and danger. Whereas, intolerance equals digestive response and discomfort.

Speaker 1 (11:05): That's a good way to think about it.

Denise Arcuri (11:07): Now, reactions from a food intolerance can take a lot longer to appear. It could be several hours or as much as a few days later. For example: the most common intolerance that people have heard of or are aware of is lactose intolerance. That's when an individual gut can't properly digest lactose, which is a sugar found in milk and dairy. It's not life-threatening if someone who is lactose intolerant eats a bowl of ice cream or touches dairy. However, several hours, or perhaps a day after consuming, they may experience some unpleasant GI symptoms like gas, bloating, and diarrhea.

Speaker 1 (11:55): What about celiac disease? Doesn't that mean you can't eat gluten? It seems like there's a gluten craze right now. I've even seen ads for gluten-free water.

Denise Arcuri (12:05): So, celiac disease is an autoimmune disease where the body triggers an immune response to gluten, which is a protein that's found in wheat, rye, and barley. So, it's like an allergy but it's not necessarily life-threatening. If someone with celiac does eat gluten, their body activates an immune response to attack the lining of the small intestine, and there are long-term risks associated with the damaged small intestine. So, a lifelong diet that excludes gluten all together is essential for folks with celiac.

Denise Arcuri (12:42): Now, we live in a world with convenience and our gut is bombarded with foods that have been ultra-processed, gluten being one of them. So, there are also people who may be intolerant or sensitive to gluten. It's very difficult to avoid gluten today, so we're seeing food manufacturers tout this gluten-free claim to attract buyers, but just because something says gluten-free on it doesn't mean that it's healthy.

Speaker 1 (13:14): So, we've touched upon what to eat and how our bodies react, and I'm sure some listeners might be wondering if they have an intolerance or a sensitivity to certain foods. So, let's move on to the activation. How can we take action to understand and improve our gut health?

Denise Arcuri (13:31): If you're noticing some ongoing, unexplainable symptoms like insomnia, skin rashes, GI upset, low energy, or irritability, it could be that you are sensitive or intolerant to some foods that you're consuming frequently. And, these foods could be triggering something in your gut that's causing an effect in other areas of your body. Now, trying to identify and pinpoint specific foods that you may be intolerant of is a challenge. So, this is where you need to do some detective work, enter the elimination diet.¹¹

Speaker 1 (14:16): Elimination diet? Sounds like something from a reality show. Are we voting off food groups?

Denise Arcuri (14:21): [laughs] Not exactly. An elimination diet is a temporary two to four week eating plan that removes some common foods and food groups that are culprits of intolerance. During this two to four week time frame, you're encouraged to only eat clean, wholesome foods, but, more specifically, avoiding what you suspect may be causing you discomfort.¹¹

Speaker 1 (14:52): Clean, wholesome foods. Can you elaborate a little more on what you mean by that?

Denise Arcuri (14:58): Sure. So, the standard American diet is high and inflammatory fats and processed carbs and low in fiber. And since we're always on the go, convenience is everywhere with packaged snacks and highly processed meals. When I say clean, wholesome foods I mean no processed foods or refined sugars, whole vegetables, whole fruits, whole grains, whole proteins. Basically, the perimeter of your grocery store.

Denise Arcuri (15:36): I challenge you, and our audience, to put yourself and your health first. For a few weeks only eat clean and wholesome and prepare them yourself, or ask a loved one to help. This will be difficult and you'll likely experience headaches and irritability while your body detoxes from sugar and processed food, but hold steady the course. You will see positive changes like increased energy, and clarity, and likely weight loss.

Denise Arcuri (16:12): You can work with a medical professional to help guide you through an, an elimination diet, as there are certain food groups that are typically included on an avoid list during the elimination period.

Speaker 1 (16:25): Challenge accepted. I'm excited to get started, and maybe a little nervous. What are some of those common foods on this avoid list?

Denise Arcuri (16:34): The list is similar to our common allergies list. Foods like dairy, eggs, soy, gluten, peanuts, tree nuts, shellfish, and corn, and, of course, refined sugars and ultra-processed foods.¹¹

Speaker 1 (16:55): Wow, I would imagine you need to be very disciplined in this approach. So, what happens after your elimination period?

Denise Arcuri (17:02): That's right, it's not easy. In fact, it's actually really challenging. If you slip up during the elimination period, you'll need to start over again. So, it's very important to read labels and prepare in advance. Now, after your two to four week clean eating period, you will then, one at a time, gradually reintroduce foods that you suspect you may have an intolerance to.

Speaker 1 (17:34): How long should you wait between introducing another food?

Denise Arcuri (17:37): Give each food a few days to show any potential side effects and keep a journal of any sign or symptoms that you might have experience as a result. Remember: their effects are not instant, so it's important that those foods are introduced one at a time. For example: my husband did an elimination diet and during the reintroduction phase we learned that gluten triggered an inflammation of his psoriasis. The flare-up didn't appear until about 24 to 36 hours later. Now, not life-threatening if he eats gluten, but it was a valuable lesson and he now understands how his body responds to it.

Denise Arcuri (18:31): One of the great things about this approach is that it's individualized and allows you the opportunity to really get to know your body and how it responds to different foods.

Speaker 1 (18:44): I have to ask, isn't there some kind of lab tests that could identify a food sensitivity and to avoid this whole rigmarole of cleaning up your diet?

Denise Arcuri (18:53): Ah, yes, the good old quick fix. That's always what we're looking for in today's world. Unfortunately, no, there is no single task. There are at-home kits and some test out there that claim to pinpoint food sensitivity, but it's important to know that these tests have not been scientifically proven. In fact, reputable organizations like the American Academy of Allergy, Asthma, and Immunology have recommended against using IGG testing to diagnose food intolerance or sensitivity.¹²

Denise Arcuri (19:35): By decreasing or eliminating foods that you may be sensitive to, you're taking a step in the right direction.

Speaker 1 (19:42): So theoretically I've gone through my elimination, I've identified some foods that I'm sensitive to, so I, I know to stay away from them, let's talk longer term. How can I truly adopt health behaviors to improve my gut microbiome?

Denise Arcuri (19:57): That's a great question, and I love that you're already thinking ahead and looking for ways to support a healthy gut. I'm going to break this down two ways, The first: what can harm your gut microbiome? This might be TMI, but have you ever gone through a round of antibiotics and noticed a sudden onset of diarrhea?

Speaker 1 (20:23): Um, uh, yes. Actually, uh, not too long ago.

Denise Arcuri (20:27): Well, antibiotics are the number one item on my list of gut offenders. They negatively impact the balance and diversity of gut flora. So while the antibiotics are wiping out the germ or infection, they're also wiping out our healthy microbes.¹ Next on my list: hidden antibiotics that trickle down the food system from the animal meats we consume. Our meat supply in the U.S. has detectable little levels of antibiotics. So when you're choosing meat, look for one that are free of antibiotics and grass-fed.³

Denise Arcuri (21:09): Next gut criminal: emulsifiers. These are ingredients that keep food like oils and fats from separating. They're used to prolong the shelf life of processed foods and also improve texture. You'll find them in baked goods, salad dressings, mayonnaise, ice creams, foods like that.

Speaker 1 (21:33): So, hence the emphasis on avoiding ultra-processed foods.

Denise Arcuri (21:38): Exactly. A few more dietary items on my list: inflammatory oils. You've likely heard of different types of fats. Well, there are some oils and fats that are considered inflammatory and they are all over the standard American diet. I'm talking about corn, soybeans, cottonseed, and vegetable oils. Trans fats are also on the inflammatory list. And, we can't forget about fat's BFF. The next culprit on my list: sugar. This includes refined, added sugar, as well as artificial sweeteners. It's in everything, and hidden under names like dextrose, fructose, lactose, and dextrin.

Speaker 1 (22:29): Wow, I didn't realize sugar could be so sneaky.

Denise Arcuri (22:32): It really is. So, to recap: the characteristics of the standard American diet, AKA fad, include inflammatory fats, refined carbs, and low fiber. This all reduces microbial diversity, disrupts the gut barrier function, and causes an imbalance of the gut microbiome. Plus, poor sleep, physical inactivity, and stress also negatively impacts our gut microbiome. Pretty sad, right?

Speaker 1 (23:12): [laughs] Oh my, that's quite a list and it is sad. It has me thinking about my own personal eating routine. Please, tell me something good that can be done to help these poor, unfortunate microbes.

Denise Arcuri (23:25): Don't worry, diet has the most powerful influence on our gut flora, and I have a great list of foods that can help make it diverse and healthy. So, get your pen ready. Number one: probiotics. These are live, active microbes that are healthy and waiting to take up residency in your gut. And one of the best sources might already be in your refrigerator: yogurt. When choosing yogurt, look for words like live and active cultures on the label. Yogurt is also an excellent source of protein, which helps you feel full and satisfies you longer than carbs can. I'd even considered it a superfood.

Speaker 1 (24:16): So, next breakfast I should ditch the bagel and grab a probiotic friendly yogurt.

Denise Arcuri (24:21): Absolutely. Another great source is Kefir, which is a fermented milk drink that's in the yogurt section of your supermarket. Some other great sources are probiotics include kombucha, sauerkraut, pickles, miso, tempeh, kimchi, and sourdough bread. All of these foods will help feed your gut with good bacteria that will help balance your microbiome.

Speaker 1 (24:51): Very interesting. Okay, I can tell you have more. Please, continue with your list.

Denise Arcuri (24:57): I sure do. So, now that we have some new residence in our GI tract, AKA the probiotics, they're gonna get hungry. So, that brings us to the next item on my good food list: prebiotics. Prebiotics are non-digestible carbohydrates that our gut bugs love to eat. Basically, they're soluble fiber. Fiber is such a critical part of our diets, and the Western diet is severely lacking in this area. Without enough fiber, our healthy microbes will starve. Excellent sources of soluble fiber include cherries, berries, bananas, asparagus, Jerusalem artichokes, veggies like broccoli, cauliflower, Brussels sprouts, and also onions, garlic, and beans. And with an increase in fiber, make sure you're drinking plenty of water too.

Denise Arcuri (25:59): While I'm on a food tear, let's not forget about healthy fats found in foods like olive oil, nuts, seeds, fish, and avocado. Those are important too.

Speaker 1 (26:12): That's a great list, Denise, and this is all excellent information. We're coming to the end of our time here, can you leave us with a message of inspiration?

Denise Arcuri (26:21): Absolutely. While we're consuming all of these healthy, delicious foods, remember to eat slowly and focus on connecting with family and friends. You'll deepen the connection in your community of microbes while also strengthening the connection with those around you. Science is proving that there is a clear brain-gut connection, and being present and connected every time we eat will benefit and strengthen your social and emotional well-being.

Denise Arcuri (26:55): In fact, studies show that those who have a good social support network seem to weigh less and live longer.¹³ And finally, physical activity is also so important. It will positively influence your gut microbiome, so less sitting, more moving.¹⁴ There are so many ways you can better your health today and for the long-term. Start to do some self-reflecting on your own habitual eating routine.

Denise Arcuri (27:27): What you eat can help or hurt your digestive system and influence how you feel overall. We all want to feel great and be healthy and happy. Let's work towards that. So rather than focusing on dieting and shedding pounds on the scale, let's shift our mindset and efforts toward eating better and feeling better. Make your gut bugs happy and they'll make you happy.

Speaker 1 (27:55): Well, thanks for joining me today, Denise. I really learned a lot. And, thank you to our listeners for tuning in to this episode of Cigna Life Connected. Until next time, eat well.

Collapse

Wendy (00:00): The content in this podcast is intended as general information only, and should not be considered a substitute for professional medical advice, diagnosis or treatment. Questions pertaining to your own health should be discussed with your doctor.

Wendy (00:13): Hello, and welcome to the Cigna Life Connected Podcast, a series dedicated to exploring five dimensions of health and wellbeing. Throughout the series, we'll look at how your physical, emotional, environmental, financial and social health are all related, because when it comes to addressing your overall health, your body and mind are more connected than you think. Thanks for listening.

Wendy (00:34): In today's podcast, we'll be talking all about emotional health. What do we mean by that? Simply put, it's being aware and in control of your thoughts and feelings. In addition, it's creating and maintaining positive relationships, feeling connected, and having a sense of belonging. Emotional health is what helps you manage things like happiness or even stress. It also helps you to be productive and make meaningful contributions to your community. Today's focus will be on a topic that I think everyone deals with: stress. So let's get started.

Wendy (01:06): I'm here with our resident emotional health expert, Christine Oleksiuk, to talk about stress and how we can help reduce it. Throughout our conversation, we'll cover three topics: awareness, activation and adoption. We'll learn how to become more aware of our stress level, how to activate a stress plan, and finally, how to adopt behaviors that can help reduce stress and make healthier changes for the longterm. Christine, welcome to the podcast. Tell us a little bit about your background.

Christine (01:35): Happy to be here, Wendy. My name is Christine Oleksiuk, and I'm a health promotion manager at Cigna, a certified health education specialist, and a [inaudible 00:01:44] first aid instructor here in Colorado.

Wendy (01:46): Great. Well, thanks so much for being here today. Let's start with the basics. What exactly is stress?

Christine (01:52): So stress is a normal reaction that the body has. At the core, it's the body's way of responding to a threat or a sense of danger. When that instinct is triggered, the body releases hormones. They give us quick lifts and fast response time, also known as fight or flight.

Wendy (02:12): So this might sound like a silly question, but have humans always been stressed, or is it just our nonstop lifestyle these days?

Christine (02:18): Great question. Yeah. Stress was around all the way back when we were hunters and gatherers. It's a part of our human anatomy. The fight or flight instinct was vital to our survival. Fast forward to today, and we no longer need to hunt and gather to survive, but our bodies still work the same way. Other stress now cause our stress levels to rise, things like work, finances and relationships. Stress can be temporary, or it can hang on for a while, affecting hormones, mood and causing illness. Basically all aspects of your health.¹

Wendy (02:54): So does everybody get stressed, or are certain people more likely to be affected by it?

Christine (02:58): Not everyone, but it's a lot. Studies show that 84% of the world's population is stressed. Some stress is normal, but too much can affect your body and mind, and like I just mentioned, can even lead to chronic illness. The sooner you learn to manage your stress, the better.

Wendy (03:16): Well, it makes me feel better that stress is pretty normal, but can you talk a little bit more about how it's affecting our overall health?

Christine (03:24): Of course. The impact of stress can be significant, not just emotionally but physically. Too much stress suppresses our immune system and can lead to a whole host of health problems, like colds, the flu, fatigue, anxiety, headaches, overeating, and heart problems, and that's just the short list.²

Wendy (03:44): Wow. I had no idea it had such a big impact on our physical health. What's the best way to manage stress? I've tried meditating, but it hasn't worked for me. I think I need a more active way to reduce it. Any suggestions?

Christine (03:56): Meditation is a great technique that works for some people, but you're right. If you find that it hasn't worked for you, you'll need a plan that does. So I'll answer question, Wendy, with a question. What are you currently doing to manage your stress?

Wendy (04:10): Well, after a long day of work, I tend to eat dinner, um, on the couch with my husband, and we binge watch TV. Um, it does seem relaxing at the moment, but it never really seems to make a difference in my stress level.

Christine (04:23): Well, first, I would recommend you take the Cigna stress quiz to become aware of your stress level. The result will give you a reading of low, medium or high. For the listeners that want to take it along with us, just go to cigna.com/takecontrol and look for our stress quiz under "Stress: It's Time to Take Control."³

Wendy (04:45): A quiz? Um, to be honest, that sounds a little stressful.

Christine (04:49): I promise you, Wendy, it's really simple and only 10 questions.

Wendy (04:53): Okay, let's do it, and I encourage everyone listening to take the quiz too. Just go to cigna.com/takecontrol, and you'll find the stress quiz where it says, "Stress: It's Time to Take Control." Just hit pause, and we'll meet you back in just a few. (silence).

Wendy (06:09): You were right. It really was easy, Christine. My results say I'm moderately stressed, so what do I do from here?

Christine (06:15): Wendy, I'm going to take you and our listeners through three easy steps to create a personalized stress plan. So you've done step one. You are now aware of your moderate stress level, but I want you to think about what causes you stress. Is it a certain time during the day? Are there triggers you know set you off? So two is to write down the word, "plan." Lastly, for step three, we'll be creating a goal for each letter in the word "plan," and I'll help walk you through that. So let's go back to step one. What are you aware of that causes you stress?

Wendy (06:56): Well, between my heavy workload, taking care of my family, meal prepping, house cleaning, I juggle all that, and I never make time for myself.

Christine (07:07): It sounds like you've got a really full plate, and it's great that you're aware of that, so let's help you activate a plan to help reduce your stress.

Wendy (07:14): Great. I'm all ears.

Christine (07:16): Wonderful. That brings us to step two. Take out a piece of paper and write down the word "plan." And for those of you listening who might be driving, just visualize the word "plan," P-L-A-N.

Wendy (07:29): Okay, done.

Christine (07:31): For step three, we will work through the letters together and set one personal goal that represents each letter. Let's start with P. This is going to be a dedicated period of time to unwind. This is a set time every day where you will take a break from your daily tasks. Taking this break will help you see things more objectively and allow you to be more productive.

Wendy (07:53): I'm liking the sound of this. I could take 15 minutes during the workday to step away from my desk. I can put that on my calender, right, and make it a priority. Do you have any other suggestions.

Christine (08:03): Yeah, with your busy schedule, maybe you can use some time you already have in a different way. You could listen to a podcast, call an old friend, or even wake up 15 minutes earlier to take some quiet time for yourself.

Wendy (08:16): Those sound like great ideas. Um, can I do more than one?

Christine (08:20): Of course you can. In fact, having a few options let's you flex to make sure you fit it in. Next, let's talk about L. This stands for location to be stressed. What location would be the best place for you to take a break?

Wendy (08:34): Well, I like to be outdoors, so I think heading outside away from my desk and getting away from my computer would really help, but will going outside really make my stress go away?

Christine (08:45): Absolutely. Going outside, especially in nature, helps to reduce stress. In fact, there was a recent study done in Japan on what they call shinrin-yoku, or forest bathing. This is where people walk through nature and use their five senses to mindfully guide themselves into a more therapeutic state. It helps decrease stress and heart rate.⁴

Wendy (09:09): That sounds pretty cool, but I live in kind of urban area. No forests near me. Any alternatives?

Christine (09:15): Sure. You can use similar techniques to nature therapy and focus on the five senses even when you're indoors. First, clear your mind and focus on what you can see, maybe some trees outside; what you can touch, your feet on the ground; what you can hear, the humming music in your headphones; what you can smell, the hazelnut coffee from the Keurig in the kitchen; and what you can taste, the salad you are about to have for lunch.⁵ And in a pinch, even gazing at nature scenes on your computer screen can help, so think about updating your screensaver.

Wendy (09:53): Huh, that's interesting. I'll have to try that.

Christine (09:55): Next up is A for activity. What type of activity do you enjoy that could help you relieve stress?

Wendy (10:02): Taking a walk outside would be ideal for me, but the weather where I live is pretty unpredictable. What if there's three feet of snow on the ground?

Christine (10:09): Puzzles are a great way to take a break from work, regulate your emotions and de-stress, and luckily you can do those inside. And if puzzles aren't your thing, try coloring or doodling.⁶

Wendy (10:21): I just got one of those adult coloring books for my birthday. I've been wanting to give it a try.

Christine (10:26): Perfect. Those are great. Now, whether you're taking a walk or coloring, it can help to share it with someone else, so let's talk about our last letter in plan, N. This is going to be the name of someone to talk to. Is there someone you could connect with, someone you can lean on to help you better manage your stress?

Wendy (10:45): Well, I've got a coworker that I could call or, um, some friends I could Facetime during my break, maybe even walk around while I'm talking with them.

Christine (10:54): That's a great idea. You know, according to the 2020 Cigna loneliness study, employees say that having a good friend at work reduces loneliness.⁷

Wendy (11:03): Yeah, I don't know what I'd do without my friend at work. I feel pretty lucky.

Christine (11:07): Now that we have created your plan, let's review how you're going to adopt it into your daily routine. So for listeners, let's review the steps again. Step one is to take the Cigna stress quiz and determine your stressors. Step two is writing down the word plan on a sheet of paper, and step three is creating a personal goal for each letter.

Wendy (11:29): Okay. This is what my plan's gonna look like. The P, my period of time to unwind, this is gonna be a 15-minute break during the work day that I'll prioritize. For my L, location to de-stress, I'm gonna go outside when the weather cooperates. For my A, my activity to enjoy, as long as the weather holds up, I'll, I'll walk outside. And finally, for N, um, the name of the person I'm gonna lean on, um, during the workday, it'll be my coworker, Mary, and in the evenings, my husband. Um, do dogs count? Mine feels more like a family member than a pet.

Christine (12:08): Excellent. Yes, pets are always a great way to de–stress.⁸ There you have it. You now have a stress plan and healthy habits that you can adopt into your daily routine, and don't forget to incorporate some of these ideas into your weekend to. It never hurts to activate your stress plan.

Wendy (12:26): Good point. Sometimes I feel like I'm running around trying to get too much done on the weekend too. Good to know I can just tap into this stress plan on the weekend as well.

Christine (12:36): Wendy, you're well on your way to seeings stress differently, and to remind our listeners, you can take the stress quiz and create a stress plan of your own by going to cigna.com/takecontrol.

Wendy (12:47): Thank you, Christine, for all of your great stress-reducing ideas, and to all of those listening, we hope you're able to create your plan and see stress differently soon. Until next time, stay healthy.

Collapse transcript

Speaker 1 (00:00): The content in this podcast is intended as general information only, and should not be considered a substitute for professionals, medical advice, diagnosis, or treatment. Questions pertaining to your own health should be discussed with your doctor.

Speaker 1 (00:13): Hello and welcome to the Cigna Life Connected podcast, a series dedicated to exploring five dimensions of health and wellbeing. Throughout the series, we'll look at how your physical, emotional, environmental, financial, and social health are all related, because when it comes to addressing your overall health, your body and mind are more connected than you think. Thanks for listening. Our podcast today focuses on the environmental aspects of our health and wellbeing, meaning how your surrounding environment, like your home and work, affects your overall health, and also how your habits and lifestyles affect your environment. We'll be talking about how you can become more aware of your environment, how to activate a healthier environment, and finally, how to adopt behaviors that can make being environmental healthy a lifelong habit.

Speaker 1 (00:59): I'd like to welcome Elle Chase, from Cigna's Health Engagement team, who is going to walk us through all things environmentally healthy. Welcome, Elle. Thanks for joining us.

Elle Chase (01:09): Hello. Thank you. I'm so happy to be here and to talk about something I'm really passionate about.

Speaker 1 (01:16): We're happy to have the resident expert in house. Let's get started. So tell us, why are environmental factors so important when it comes to our wellbeing?

Elle Chase (01:25): I think for many of us, we go about our day without really thinking about how the outside affects our inside. Maybe you were raised in an apartment in a busy city, or maybe a home in a suburb. Regardless of where we grow up and live, environmental factors in a home can determine how we develop characteristics that shape who we are and who we become. Luckily, there are a lot of things in our home environments that we can influence to help create healthier ones.

Speaker 1 (01:55): You mentioned where we grow up affecting who we become. Can you give listeners who might have young children at home some examples of this, and how they can become more aware of their environment?

Elle Chase (02:05): Excellent question. And yes, a child's home environment in part really does play a big part in their development.¹ At home, caregivers are hopefully doing their best to create a safe, stimulating and nurturing environment¹ where children can learn and thrive. The best conditions are safe and well organized physical spaces. There should be opportunities for playing, exploring, and discovering, along with developmentally appropriate objects, toys, and books.¹ And this might not come as a surprise, but studies even suggest that children who grow up in homes with books get on average three more years of schooling than children from homes without books. That is regardless of a caregiver's education level, occupation, or even financial status.

Speaker 1 (02:57): What does this all mean to our listeners as a whole?

Elle Chase (02:59): I encourage everyone to think about their current home environment whether they have children or not. It's important to become more aware and tuned in with your surroundings, as it relates to both your safety and wellbeing. We live in a very fast paced world, with tablets, phones, televisions, and the daily hustle and bustle. It is non-stop all day long. That's why it's so important to take a few minutes to slow down, look around, really analyze your current home environment.

Speaker 1 (03:30): I know I tend to be on the go non-stop and it's hard to slow down. I'm sure a lot of our listeners can relate. Do you have any ideas or tips to help us make some changes? How can we start to activate them?

Elle Chase (03:43): Absolutely. I'm going to give you and the listeners some quick and easy tips to focus on. But before we dive into that, I'd like to ask everyone to join me in a brief exercise of envisioning your day. You see, the dimensions of our wellbeing are all connected. How you feel emotionally and physically are related to what's in your environment. So, keep that in mind as we go through this exercise for the next minute or so. Are you ready?

Speaker 1 (04:12): Yeah, let's do this. And I encourage our listeners to follow along.

Elle Chase (04:15): All right. Clear your mind for a moment. And if you're in a safe environment, feel free to close your eyes. We're going to start by envisioning your day. I want you to recall as many details as you can, whether it's today or yesterday. Start from the beginning, from the moment you opened your eyes in the morning until the very end of the day. Your alarm went off.

Speaker 1 (04:39): Rise and shine.

Elle Chase (04:40): Did you wake up from a noisy buzzing sound or was it soft, light tones of a song? How was your sleep? Was it deep and restful in a cool, dark room? Let's move on in the day. Is the house busy and full of background noise? Is the television or music blaring, or is it quiet? As you head to the shower, did you have to step over a pile of laundry to get there, or was your space clear of clutter? Driving into work or running errands, was your car tidy or were the seats covered with wrappers and work papers? Now you're working. Do you look at a screen all day long? Are your eyes strained by the end of the day? Did you feel accomplished or overwhelmed with a long list of to-dos? Were your lunch and snacks prepared or did you have to grab something quick and not so healthy? Did you recycle anything from the day and help the environment around you or was it not even a thought?

Elle Chase (05:44): Now you're on your way home. Did you stop and grab fast food or did you head home and cook a healthy meal? Did the dishes and kitchen get cleaned or are there dirty dishes in the sink? Time for bed. Did you fall asleep on the couch with the TV on, or did you go to bed at a scheduled time? Remember, this is just an exercise. As you think about your day, be kind to yourself, free of judgment. I just want you to note what was around you and how you interacted with your environment throughout the day. Now slow down for a moment and take a long, deep breath. How do you feel?

Speaker 1 (06:24): Wow, I definitely thought of some moments in my day where my environment had an impact, and not necessarily a good one. I never realized how much the sound of my alarm clock was stressing me out. So, what could I, and our listeners, do to make sure our environments are positive and healthy?

Elle Chase (06:41): Well, let's start at the beginning. Your sleep environment is so important. Better sleep is often tied to feeling less depressed and reducing stress, both which improve your overall health.² I've got some great tips you can start doing tonight to create a sleep friendly environment.

Speaker 1 (07:02): Great. I can't wait to hear.

Elle Chase (07:03): First, keep your bedroom at a cool temperature. In general, it's recommended to set your thermostat between 60 to 67 degrees.² When first getting into bed at night, your body temperature gradually decreases to help initiate sleep. And a cooler room temperature can actually help facilitate this. Have you ever had trouble sleeping in the summer when it's really hot out?

Speaker 1 (07:26): Yes, when my AC was broken, and it was awful.

Elle Chase (07:29): Yes, I'm sure. If your room is cool, it will be much easier to get a good night's sleep. Thermostat setting far lower or higher than the, what's recommended could lead to restlessness and can also affect the quality of REM sleep, in, which is the Rapid Eye Movement stage. This is where you're dreaming.

Elle Chase (07:49): Second are light and sound. These impact our sleep environment too. So if you live in a noisy area, work the night shift, or are a very light sleeper, you may want to invest in ear plugs, a sleep mask, or even putting blackout shades in your bedroom windows. White noise machines or sleep sound apps are also great options.³ And do not forget to put that phone on the do not disturb setting.

Speaker 1 (08:15): You know, lately I've been feeling extra tired in the morning when my alarm goes off. You mentioned something about a noisy buzzing alarm versus a nice, soft sound. Could you explain the difference and why one is better than the other?

Elle Chase (08:28): Sure. Let's talk about sleep inertia for a moment. That is the feeling of half asleep, half awake grogginess. It happens right in between when you wake up and before you're fully alert. For most people, it lasts 15 to 30 minutes, but for others it can actually last hours. There was this recent study done, and it found that people who woke up to a peaceful sounding alarm experienced less sleep inertia.

Speaker 1 (08:56): That's really interesting. I've heard of sleep inertia, but I didn't really know what it was.

Elle Chase (09:01): For people with jobs where being alert is critical, sleep inertia can be a serious safety hazard. Even if your job isn't dangerous, sleep inertia can really affect your daily performance and your ability to concentrate on things you enjoy. So my takeaway for you, try setting a new alarm tone that gradually gets louder to ease you out of sleep, and make sure it's not too abrasive.⁴

Speaker 1 (09:25): I can't wait to try this new approach. I always feel so groggy for a couple hours in the morning and I keep drinking more and more coffee. A melodic alarm sounds peaceful. Excellent.

Elle Chase (09:36): Let's talk about some other environmental aspects in your day that we can influence, like home air quality, screen time, and clutter.

Speaker 1 (09:44): Please tell me my home air fresheners and candles are making my life better. I really love them. And my perfume.

Elle Chase (09:51): Okay. I'm with you. I love air fresheners and perfumes too. Many of us are drawn to things that smell good. We constantly hear about essential oils, new kinds of air fresheners, and scents that go with the seasons.

Speaker 1 (10:04): I love pumpkin scents in the fall, too.

Elle Chase (10:06): Yes. But unfortunately, we do have to look at possible health risks with these as well. I am not gonna tell you every candle, air freshener, artificial scent must be removed, but I will give you a few suggestions to make your overall environment a little bit safer. I know it's not easy, but a few minor changes could be very significant to allergies, hormones, and even your immune system.

Speaker 1 (10:33): Wow, allergies and hormones. Okay, I'm all ears.

Elle Chase (10:37): Yes. Some chemicals found in fragrances may be hazardous to your health, especially popular colognes, perfumes, body sprays that don't disclose all the ingredients found in their products. Some of them have dozens or even hundreds of individual chemicals, and have been linked to allergic reactions or hormone disruptions.⁵ I struggled giving up certain items, but now I'm just more cautious about what I use and do my research beforehand. It actually goes for essential oils too. Unfortunately, the FDA does not have support fully backing statistics on essential oils. There are even some studies out there showing that certain essential oils are dangerous to young children and even adult hormone regulation.⁶ So, just something to think of.

Speaker 1 (11:23): That makes perfect sense, and possibly a reason why perfume can trigger a headache. But what about all those household cleaners? Um, a lot of them smell so harsh.

Elle Chase (11:34): Thank you for bringing this up. The very short answer is yes. What's so surprising is how there are no reliable or significant studies out there on how bad artificial and harsh chemicals are. But the good news is you don't need harsh chemicals to clean your house. I have a few alternative suggestions, if you're interested.

Speaker 1 (11:54): Absolutely.

Elle Chase (11:56): So, experts say you should look for household cleaners that are less toxic and friendlier to both environment and the body. So when you're out there stocking up, look for green non-toxic labels, or products that say things like petroleum-free, biodegradable, phosphate-free, VOC-free, or solvent-free.

Speaker 1 (12:17): I've actually heard you can clean with vinegar too. Is that true?

Elle Chase (12:21): Yes, you absolutely can. You can even DIY your own cleaners at home, and probably with items you already have, like vinegar, baking soda, dish soap, or even bleach if needed.⁷ It's really easy to do, and that way you know exactly what your putting on your floors and countertops. Depending on what you're using to clean, you can find ingredient recipes online. It just takes a little research.

Speaker 1 (12:45): Awesome. An environmental and financial tip.

Elle Chase (12:49): See? It really is all connected. I do want to mention, you should really try to avoid spray-on carpet cleaners. They contain a lot of ingredients that can become trapped in the fibers, and it's a big hazard, especially for families with young children crawling around. Use a steam cleaner with water and no detergent instead. To help avoid dirty floors altogether, try to stop it at the source. Make sure you wipe your feet as you come into the home, or better yet, create a no shoes policy. Make sure whoever enters your home leaves their shoes by the door, even guests, as long as they're comfortable. The floor won't get as dirty, and you'll help keep the germs outside, which means you can clean less often.

Speaker 1 (13:32): These are great tips. Thank you so much. I believe you have a few more things to discuss with us regarding clutter. It seems to go hand-in-hand when I think about cleaning and chemicals.

Elle Chase (13:43): Yes. Let's address one of my favorite topics, clutter in our homes. Many studies show that clutter creates unnecessary stress in people. In fact, I just read a report that said women who saw their homes as more cluttered had higher levels of the stress hormone cortisol. But those who thought their homes as well organization and restful had lower levels.⁸

Speaker 1 (14:07): I can totally relate to that. I'm definitely more focused when my space is tidy.

Elle Chase (14:11): A quick lesson for everyone on the hormone cortisol. This helps the body deal with stress. And when there's too much, someone might experience rapid weight gain, high blood pressure, osteoporosis, skin changes, or mood swings.⁹

Speaker 1 (14:25): Oh, I had no idea.

Elle Chase (14:27): A lot of us have piles of stuff hanging around. There's even research out there saying the older we get, the more likely we are to put off making decisions about what to get rid of. And guess what? The same study also found that those piles can make you less satisfied with your life overall. Remember that exercise we did, thinking back onto your day? Did you have to step over a pile of laundry to get to the shower? Not only does clutter create chaos, it can impact ADHD symptoms, allergies, and even accidents. It can also affect relationships and emotional wellbeing.¹⁰

Elle Chase (15:05): So, if you're feeling flustered because your space is cluttered, don't wait to neaten up. Just take a few minutes to tidy your space each day. It does more than just make your space look clean.

Speaker 1 (15:16): Wow, clutter certainly seems to have a lot of power over us. Clutter can really overwhelm some of us.

Elle Chase (15:22): People with hoarding disorders are more likely to overeat and become obese. There are studies that say as hoarding gets worse, body mass, or BMI, rises, binge eating symptoms and even insomnia can develop.

Speaker 1 (15:36): I had no idea that clutter could have such a huge impact on our wellbeing.

Elle Chase (15:40): I know. Personally, when I start seeing piles of clutter around my home, my anxiety and stress levels go up. But when everything's organized, I feel so much better and have a lot more peace of mind.

Speaker 1 (15:53): I absolutely agree.

Elle Chase (15:54): I would love to end today's discussion with a topic that's on almost everyone's minds, that being technology and how screen time is affecting us. We live in a world with tech. Children and adults have constant access to phones, tablets, laptops. We even have restaurants that let us place our order by pushing buttons on a screen. Limiting screen time is a huge factor in keeping our environment healthy. Less screen time promotes more family time, more reading, and consequently less headaches and eye strain.¹¹ All of this have significant and positive effects on physical, social, and emotional wellbeing.

Elle Chase (16:38): At night, you should really turn off electronics at least 30 minutes before you're ready to sleep. Lying in bed looking at your phone or checking emails on your laptop is one of the worst habits you can get into, and can make for an awful night's rest.¹² The lights that our electronics emit can decrease the amount of time we sleep, and the sleep quality too. And all that can lead to a very groggy next day.

Speaker 1 (17:05): And not to mention more clutter.

Elle Chase (17:07): You got it. So to recap, limiting screen time can lead to better sleep quality, lower BMI, better grades or performance at work. And by the way, who doesn't love a good night's rest?

Speaker 1 (17:20): I know I do. And it's pretty amazing how much better I feel when I've slept well.

Elle Chase (17:26): I think a lot of our listeners would agree.

Speaker 1 (17:29): I never realized how much the environment affects me, but I'm so glad to know there are a lot of things I can adopt into my daily routine to actually improve it, and with minimal effort.

Elle Chase (17:39): Absolutely. And these are just some of the examples of how to make small changes in your environment to greatly improve your health from the outside in. I'm going to throw a challenge out there for our listeners. We started our conversation by envisioning our current day. I want to continue this exercise. I'd like everyone right now to think about what would be the perfect day. What would that look like from an environmental wellbeing perspective? Are you ready?

Speaker 1 (18:08): Yeah, let's try it.

Elle Chase (18:09): Again, if you are in a safe environment, close your eyes and visualize this ideal day. You are slowly brought to consciousness with a peaceful melodic alarm. The room is quiet and cool. Last night, you put everything away neatly and prepared your food so you're not in a rush to get out the door. The laundry's in the hamper or clean and put away. Take a shower, get dressed, and you're on your way to work or errands, and your car is clean. You may have a lot of screen time during your day, but you take time for a nice walk outside in the fresh air. You then cook yourself a healthy dinner, pack leftovers for tomorrow's lunch. You clean the counters with soap and water, then plan for tomorrow's adventure by turning off all electronics 30 minutes before settling into bed to read a good book. As your eyes get heavy, you close the book, shut your light, ready for completely restful and deep sleep. Sounds like a fairy tale, doesn't it?

Speaker 1 (19:11): It sure does.

Elle Chase (19:13): Well, it absolutely is possible. It's all possible if it's a priority to you. If it feels too big to tackle all of that right now, just start with baby steps. Make one or two small changes and add more over time. This week maybe you start with changing your alarm tone. Next week, work on creating that cool environment for sleeping. A few weeks later, put a plan together to clean out old piles of clutter and avoid starting new ones. Your options are endless and all around you. Take a deep breath from the outside in. Start to feel healthier and better than ever.

Speaker 1 (19:53): Thank you so much, Elle, for these eye opening tips. I'm definitely gonna work on making some changes in my environment, starting with that alarm on my phone. I hope you all found something you could adopt and apply to your day. Thanks again to Elle, and to you all, for tuning into this episode of Cigna Life Connected podcast series. Be well.

Speaker 1 (20:12): [music]

Collapse transcript

Speaker 1 (00:00): The information in this podcast is intended as general information only, and should not be considered a substitute for professional financial advice.

Speaker 1 (00:10): Hello, and welcome to the Cigna Life Connected podcast, a series dedicated to exploring five dimensions of health and wellbeing. Throughout the series, we'll look at how your physical, emotional, environmental, financial, and social health are all related. Because when it comes to addressing your overall health, your body and mind are more connected than you think. Thanks for listening.

Speaker 1 (00:33): What we mean by financial wellbeing is having a sense of security in your financial status, and little to no financial stress. It's understanding your financial situation, feeling prepared to deal with unexpected changes, and being able to work toward future financial goals. The five dimensions of wellbeing are all connected and impact one another, your financial wellbeing included. If you're overly stressed or worried about your finances, it can negatively impact your physical and emotional health, and vice versa.

Speaker 1 (01:04): In today's podcast, you'll become more aware of how your financial stress affects your health, how to activate a plan to help reduce financial stress, and how to adopt behaviors that will help you meet your financial goals. To help us better understand the connection between our financial health and wellbeing, I'd like to welcome Susie Pease, a regional engagement lead and mental health First Aid instructor for Cigna. Thanks for joining us, Susie. I'm excited to learn and discuss ways we can all be healthier financially.

Susie Pease (01:33): Thank you. Happy to be here.

Speaker 1 (01:35): So let's start with an understanding of financial wellbeing. What are some of the things that contribute to someone's financial situation?

Susie Pease (01:42): Sure. You know, first I'd like to start with a statistic that may surprise you. Did you know that 85% of Americans are anxious about their finances?¹ And six out of 10 can't pay an unexpected $500 to $1,000 bill.²

Speaker 1 (02:01): Wow. That's pretty serious.

Susie Pease (02:03): When it comes to matters of money, the majority of us are impacted in some way or another. And everyone's financial situation is unique, and it's affected by many factors, such as someone's education level, their location, health status, and the types of responsibilities they may have. Cigna recently conducted a survey about personal health and wellbeing. Out of the demographics we surveyed, the sandwich generation scored lowest in all dimensions of wellness, including financial health.³ This group felt that they weren't able to commit funds for long-term strategic planning. That's like saving for a mortgage or putting enough aside for retirement, and they also had concerns about medical spending. That was top of mind, um, also including their ability to care for their parents' financial and medical needs, as well as their spouses' health.

Speaker 1 (02:56): So, can you remind me what the sandwich generation is? I'm in between Generation X and the millennials. Is that what it refers to?

Susie Pease (03:05): Well, the sandwich generation is actually adults typically in their 40s and 50s, those who may be responsible for bringing up their own children and simultaneously caring for their aging parents. They're literally sandwiched between generations needing care. And if that doesn't sound like your situation right now, it's worth noting that regardless of which generation you fall into, finances are the top cause of stress across all generations, highest for the Gen Xers at 46%, followed closely by Millennials at 42%, then Baby Boomers at 28.

Speaker 1 (03:43): So, sandwich generation certainly sounds like my age bracket. Um, sounds like I've got more responsibilities coming that I need to start planning for.

Susie Pease (03:53): Yes. It's important to plan ahead. Do you feel like you're prepared?

Speaker 1 (03:58): Well, my goals just shifted this year. My husband and I purchased our forever home last summer and that was exciting, but we ran into some unplanned expenses, and then my husband got laid off, um, was out of work for a couple of months, so we're still recovering from that and it's really honestly overwhelming. Um, really not sure what to address first. Um, we've got two young children and I- I wanna make sure that I'm saving enough for their education and our retirement, um, so we're just not really sure how to catch up from this setback. Um, what do we have to do to plan for a healthier future financially?

Susie Pease (04:37): Well first of all, congratulations on the new home. That's exciting. And I understand that, you know, recent occurrences can kinda take away from the excitement, and- and it's a lot, but, you know, take some comfort in knowing you're not alone. Your situation might be overwhelming, but when you carefully plan and have discipline, these types of financial setbacks can be successfully overcome. That's why it's important to lay out a strategic plan. Once you complete the most pressing task, you'll have a solid foundation to start building from.

Susie Pease (05:11): If you don't prepare for the future, including saving for unexpected expenses, it can cause a lot of stress. It's important that everyone's aware that financial stresses can manifest into health issues like migraines, back problems, ulcers, even heart issues.⁴ These serious health problems can be debilitating. They can also be prolonged because people experiencing financial strain oftentimes delay getting care because of the thought of the expense.

Speaker 1 (05:42): Well, that sounds like a difficult, tough cycle to be in, and one I definitely want to avoid. Where should I begin? Where should our listeners begin?

Susie Pease (05:53): Well, sure. Uh, first it's really important to assess your current situation, a- and be truly honest when you do it. There's a number of questions that you should ask yourself to become aware of your current financial position, questions such as are you currently able to pay all your monthly bills? Have you run a credit report in the last year to see where your score is at? How much consumer debt do you have? And by consumer debt, I'm referring to like, credit cards, not things like school loans or your mortgage. It can be really tough to take stock of where you are right now, but it is an important place to start.

Speaker 1 (06:35): Okay. That makes sense, so let's talk a little bit about consumer debt. Why is it so important to avoid or get rid of it? I hear so many opinions on credit cards. Uh, do you consider those bad?

Susie Pease (06:50): Well, you know, it depends. See, some credit cards, they reel people in with perks like discounts or points toward air fares, but if you aren't paying off your balance each month, risks like paying interest can outweigh the benefits, so I guess a compromise or a good option might be choosing a credit card for just one specific type of expense that you know you can reliably pay off each month, something like gas or food, you know? Like, my- my gas consumption each month is very predictable. I know I'll be able to pay that off. I know what to expect.

Susie Pease (07:25): Um, obviously you need certain basics to live, so after paying the required monthly expenses like food, housing, utilities, and putting a bit of each paycheck into savings, you wanna try to pay more than the minimum due each month, honestly, as much as you can within your budget.

Speaker 1 (07:43): Great, that's terrific advice for all of us. So now let's talk about, you know ... That- that was the debt side, but you also talked about savings. Um, what advice do you have there?

Susie Pease (07:55): Yes. It's important to have a fund set aside, um, an emergency savings or checking account to cover unexpected expenses. In a best case scenario, people should have enough savings to cover a few months of expenses in case of an unexpected hardship.

Speaker 1 (08:13): Like when my husband lost his job right after we bought that house?

Susie Pease (08:17): Exactly. You know, and for today's discussion, and for our listeners, let's just start with a base goal of $1,000, you know? But of course, that goal can be smaller or greater depending on each person's situation. Having a dedicated emergency savings set aside can give you peace of mind, and security when you're focused on paying down debt.

Susie Pease (08:39): Now, let's start activating a financial plan. You want to use a budget template⁵ to show your monthly expenses, your debt to income ratio, and give you a better idea of what your budget and spending can allow in terms of paying down debt and/or saving for the future. So let me ask you: are you now or have you ever contributed to a retirement plan, you know, like a 401(k) or a 403(b)?

Speaker 1 (09:06): Yes, I- I have a 401(k), but, um, I don't contribute as much as I probably should. Um, I don't really know a lot about investing, so I could definitely use some help with that.

Susie Pease (09:18): You're not alone. A- a recent survey found that six out of 10 Americans that have a 401(k) or IRA plan, they said they also aren't comfortable managing their investments.⁶ How much people should contribute is going vary based on their situation, their age, when they want to retire, the cost of living where they are. Financial service companies usually will have a calculator on their website, and that can help you find that number that fits your situation. You can also call and talk to one of their representatives, who can help answer questions and provide basic guidance.

Susie Pease (09:54): Also, if your employer offers a 401(k), and your budget allows, you should try to contribute at least what your employer matches, because if you didn't, that'd be like throwing money away. And if you get a raise, consider ratcheting up your contributions a percentage. If you were getting by just fine prior to the raise, you shouldn't notice when ... much of a change if you were to contribute to it. Those contributions all add up in the long run.

Speaker 1 (10:19): That makes sense. So I should start with an online calculator, and then get in touch with my 401(k) provider for specific advice on my retirement. Um, any other, any other resources and tools I should consider for my financial goals?

Susie Pease (10:35): Yes. A lesser-known resource is your employer's employee assistance program. People usually think of EAPs as somewhere to turn in times of crisis or for emergency counseling, finding care, but EAPs can assist with financial counseling too. They're a wealth of information. EAP counselors can give you specific advice tailored to your situation, either directly or with a referral. Whether it's reviewing your spending habits, budget strategies, debt consolidation, managing credit or retirement planning, they can help you navigate it all. And it's important to know that your discussions with these counselors, they're private and they're not shared with your employer.* Oftentimes the initial set of sessions are usually free.

Speaker 1 (11:22): Oh, I had no idea EAPs offered those types of services. But what about folks who don't have access to an employee assistance program? Um, where they can they seek help?

Susie Pease (11:34): Yes. So EAPs are great, but not everyone has access to them. There are resources in many places. You can look into your community for services that are offered through places of worship, schools ... Libraries often have classes. There are several apps out there that can help with budgeting too, helping with tracking spending or making automatic fund transfers to your savings account.⁷

Susie Pease (12:00): You know, the point here is really to be honest with yourself about your situation. You might also experience some trial and error, and ... But with intention and discipline, you can find a method that will help you reach your goal. Once you've defined your path, and make sure that you have specific goals and timelines, then you need to adopt those habits to keep you on-task and accountable.

Speaker 1 (12:22): Yes. That's exactly what we did when we were saving for the down payment on our house. We just set a plan, put money aside ... I had timed transfers of my paycheck into our savings, plus an app that helped round up my purchase dollar here and there, and it all really helped add up. You know, it's those small little, um, steps I took that really kind of helped us reach that bigger goal of getting that, uh, deposit on the house.

Speaker 1 (12:50): Um, another thing that helped me was changing the name on my savings account. Um, I changed it to "house fund", and it really kind of stopped me from touching that money, right, because the goal was the name of the- the savings account now. Um, you know, it really had that defined purpose for me.

Susie Pease (13:11): That is a great technique. You know, there's a word for that. It's actually a behavioral economics concept known as mental accounting.⁸ It's a practice that makes you less likely to tap into those funds unless you, uh, truly have to. Well done.

Speaker 1 (13:26): Oh, thank you. So are there any other savings tips, um, that you have that, uh, myself or my listeners, uh, could adopt?

Susie Pease (13:37): Sure. Um, I'd say your main focus should be to define what your financial goals specifically are, and then continually track your spending to see where your money's going. It sounds simple, but people are often surprised when they really look at how much money they spend monthly on small items and impulse buys. Tracking your spending by reviewing every transaction, and if that sounds too tedious, you know, there are apps that can automatically review and categorize your spending, it can be really eye-opening. It can even help some people recognize their unnecessary spending, and encourage them to change behaviors.

Susie Pease (14:17): Something that helped me was unsubscribing to retailer emails. I was getting bogged down by the constant temptation of sales and promotions. Though they might be a good deal, they were for things I didn't need, so by blocking those emails from coming in, um, it really helped me lessen spending in some areas.

Speaker 1 (14:36): Yeah, uh, it does help to eliminate that temptation, uh, when you can. That's a, that's a terrific tip. Um, I- I think I'm going to adopt that one myself by the way. Um, certainly an easy one to start.

Susie Pease (14:49): You know, another tip I've been sharing is who you follow on social media. Um, this isn't just for, uh, the younger generation. Now, I see all generations participating in social media, and, um, who you follow, a- a lot of what's pushed by influencers in the social media scene is really about sales and profits, and if something or someone you were following isn't a positive influence for you and your financial goals, then unsubscribe from them as well. You know, it's like we're in living in the new age digital version of keeping up with the Joneses, but the reality is, it's setting most people back.

Speaker 1 (15:30): Yeah, that's- that's so true. Um, you know, temptation to spend is- is everywhere, right? It's, uh, it's on our phone, um, hitting us 24/7.

Susie Pease (15:40): On a serious note, overspending or addictive spending can be a real issue for some people, and there are specific resources out there that can help. Those would be like consumer credit counseling services, and Debtors Anonymous, which is a self help group for compulsive spenders and people with credit issues. In those more serious cases, where addictive spending is a coping mechanism for low self esteem, or maybe it was tied to a compulsive disorder, in those cases, counseling could be needed. Those suffering can talk to their primary care provider, or their employer's employee assistance program about getting help.

Susie Pease (16:19): Still for most, mindful spending practices are usually enough, and there are ways you can save on just about everything in your life. For example, um, pay in cash when you can. Uh, use coupons or promotion codes for online sales, um, shopping sales, buying things in season, buying things second hand. For medical, your medical insurance carrier can even guide you to make better financial decisions around your medical and prescription costs. In that situation, you know, just call the number on the back of your insurance card for assistance there.

Susie Pease (16:57): Uh, look over your utility, so phone, cable, insurance plans ... You wanna look those over annually for savings opportunities. Um, they typically have promotional rates, and it's a competitive market out there, so you as the consumer get to do the research and feel empowered to make changes to the services you pay for. Use that to your benefit.

Speaker 1 (17:19): Sounds like with all the dimensions of wellbeing, financial included, you get what you put into it. I'm going to go out and look for a budget worksheet or app that will work for my family, and sit down with husband this weekend and fill it out.

Susie Pease (17:31): Yeah, that's great. You're- you're already being intentional and off to a great start. You know, one other thing I'd like to share is something that helps me whenever I set a personal goal. I keep a gratitude journal. It helps me stay focused on my haves instead of my don't-haves, and I use it a place to note small victories along the way.

Susie Pease (17:53): Gratitude and reflection is so beneficial for the body and mind. Working towards financial wellness can take some effort, but it's really not meant to feel like a punishment. You know, don't feel restricted. You can still enjoy the journey, and celebrate small victories along the way. Celebrate your smart choices with low or no-cost activities you can enjoy with friends and family. This will allow you to continue to feel motivated and connected with others, not restricted and bound by your budget. And never underestimate the power of volunteerism, perhaps the ultimate no-cost activity.

Speaker 1 (18:30): Absolutely. Everybody should have a cause that they feel passionate about. I know my kids are now at an age where I can bring them along, um, to help in my community efforts, um, at the food bank and our local animal shelter. And we actually have a lot of fun doing it, and it's ... you know, provides a really great perspective for them, and it's a no-cost activity, right?

Susie Pease (18:50): Right, yes. True wealth isn't always about things.

Speaker 1 (18:55): So true, Susie. You know, we've come to the end of our time here, but I really want to thank for your time and your insight on financial wellbeing. I know I feel more prepared to put together my action plan. Um, I hope our listeners do as well. You've shared some fantastic resources and strategies, um, and I think, you know, we're on our way to financial wellness if we follow these- these tips which really were pretty simple, um, and certainly actionable and easy for all of us to adopt.

Susie Pease (19:27): You're welcome. It's my pleasure.

Speaker 1 (19:29): And thank you to our listeners for tuning in to this episode of Cigna Life Connected. Until next time, be well.

Collapse transcript

Speaker 1 (00:00): The information in this podcast is intended as general information only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Questions pertaining to your own health should be discussed with your doctor.

Speaker 1 (00:13): Hello, and welcome to the Cigna Life Connected podcast, a series dedicated to exploring five dimensions of health and wellbeing. Throughout this series, we'll look at how your physical, emotional, environmental, financial, and social wellbeing are all related. Because when it comes to addressing your overall health, your body and mind are more connected than you think. Thanks for listening.

Speaker 1 (00:35): In today's podcast, we'll become more aware of the impact of social wellbeing and loneliness, discuss how to activate healthy connections, and finally, learn what healthy behaviors we can adopt to improve social wellbeing and help combat loneliness. So let's get to it. I'd like to welcome Nicole Bihler, a certified health education specialist from Cigna. Hi, Nicole.

Nicole Bihler (00:56): Hi. Thanks for having me. I'm excited to be here.

Speaker 1 (00:58): And we're really excited to have you. So let's talk about what we mean when we say social wellbeing. I know mental health plays a big role in our overall health. But I think the idea of social wellbeing is still a fairly new concept for most of us. So how would you describe it? And how does it affect our overall health?

Nicole Bihler (01:16): Yeah, well, first, I am so happy to hear that you consider mental health or emotional wellbeing when you're thinking of overall health. That's a really important thing for all of us to recognize. But really, it actually doesn't stop there. There are a lot of other dimensions of wellbeing. Social wellbeing is your ability to create and maintain positive relationships, connect with others and find a sense of belonging. So both the quality and quantity of your social relationship can impact your mental health, your physical wellness and health behaviors in either a positive or a negative way. It really is gonna depend on your beliefs, your values and your social circle that you're a part of. Um, and factors such as ec- socioeconomic status, gender, age, race, and geographic location can all impact someone's quality of social connection.¹

Speaker 1 (02:07): Okay, got it. So really, the social dimension can impact my physical and emotional wellbeing, which obviously have the greatest effect on how well I'm feeling day to day.

Nicole Bihler (02:18): Exactly. So in fact, an article published in the Journal of Health and Social Behavior proved that social ties influence health behavior. And this is in part because they influence or control our health habits. So take marriage for example. In a marriage, which is a type of social relationship, a spouse may help to stop unhealthy behaviors and promote healthy ones to improve their partner's overall wellbeing. And that impact can go even further, with some studies showing that social relationships can actually help to reduce mortality risks in adults with medical conditions.^2,3

Speaker 1 (02:55): Wow, that's quite an influence. I had no idea that social connections could impact our life expectancy.

Nicole Bihler (03:01): Yeah, it's pretty powerful stuff, right? The exact mechanisms are complicated, and they're still being studied. But a lot of it actually has to do with that mind-body connection. It's really important to see that the mind and body are one, and to understand that poor mental health takes a toll on physical health. The research found that when people experience supportive social interactions, it has a positive effect on their immune, endocrine, and cardiovascular systems. You might say that these type of positive interactions can help reduce the wear and tear, so to speak, on these systems, and the body as a whole helping to reduce harmful stress responses.²

Speaker 1 (03:41): So connecting with my friends is actually something I should be doing more of? That's great. What about the quality of our social interactions? Does it make a difference if you're spending time with a casual acquaintance versus a close friend or family? I know I feel really good after connecting with my best friends.

Nicole Bihler (04:00): Yeah, absolutely. Excellent observation. The quality of our relationship and who we interact with definitely matters. There was actually a large study done in Sweden that looked at people aged 75 and older and found that the people who have satisfying contacts with friends and family actually had a lower risk of dementia. On the other hand, when researchers looked at negative social relationships like a bad marriage, they find that individuals experiencing these negative relationships have compromised immune and endocrine functions, as well as higher rates of depression. So for sure, spending time with the people who you are closest with in your life and having those quality interactions with them is absolutely providing you with an overall wellbeing boost.²

Speaker 1 (04:47): Nice. I, I never really considered that spending time with the people I love would actually be improving my health. That's a great excuse to get together with my best girlfriends if I ever had one.

Nicole Bihler (04:56): Definitely. And if you already have good, strong networks of friends and family, then spending even more time with them can be one of the easiest things you can do for your health. Unfortunately, you know, not everyone has a positive social circle they can turn to. And that leads me to an important factor of social wellbeing, which is loneliness. So loneliness is defined as an enduring condition of an emotional state that arises when a person feels estranged from, misunderstood, or rejected by others. An important piece to understand about loneliness is that it is subjective. So there's a difference between feeling lonely or experiencing loneliness and being alone. It's really about the amount of social connection one wants to have versus what they're currently experiencing.^4,5,6

Speaker 1 (05:43): So even though I might be alone, I may not be feeling lonely. I can relate, 'cause sometimes I really just wanna be alone and be with my thoughts, and maybe a good book, right?

Nicole Bihler (05:52): (Laughs) yes, exactly. And here at Cigna, we've actually conducted two comprehensive studies on loneliness and the effects of loneliness on individuals, society, and the workplace. We're really proud to be leading the field and researching and taking action on this topic, because loneliness is affecting more Americans than you might think today.

Speaker 1 (06:14): Can you tell me a little bit about the study and what they found?

Nicole Bihler (06:16): Yeah, absolutely. I would love to. So the studies were conducted in 2018 and 2019 using the UCLA Loneliness Scale, which is a 20-item questionnaire developed to assess subjective feelings of loneliness and social isolation. Scores on the scale can range anywhere from 20 to 80. And if an individual scores 43 or higher, they're considered to be lonely. The questionnaire is still available on cigna.com/combating loneliness, all one word, if you wanna try it out. Look for the link that says, "Take the original loneliness questionnaire." It's towards the bottom of the page.

Nicole Bihler (06:55): Anyways, we discovered some really intriguing information from both studies. In the 2018 study, we found that nearly half of Americans, or 46%, reported sometimes they're always feeling alone, and 47% felt left out. On the positive side, 53% of Americans felt like they had meaningful quality in-person social interactions with a friend or family member each day. And as we discussed earlier, those meaningful interactions really matter when it comes to helping us have an overall sense of wellbeing. For me, this clearly shows the link between mental and physical health and how social networks can play such a large role in both.⁴

Speaker 1 (07:38): I mean, even though we may not physically be together as much nowadays, you'd think in some ways we're even more connected than ever through social media.

Nicole Bihler (07:47): Well, interesting, because we actually looked at social media in the 2018 study and found that social media use alone is actually not a predictor of loneliness. In fact, respondents defined as very heavy users of social media don't really have much of a difference in their loneliness score than non users of social media. So, while social media usage wasn't a direct predictor of loneliness, we did find that older generations are less likely to be lonely, and less likely to be heavy social media users, while the younger generations are more likely to be lonely and more likely to be heavy social media users. In fact, Generation Z and Millennials are actually lonelier than any other generational groups, and also claim to be in worse health than older generations. So clearly, there is a lot going on and more research should be conducted to really determine why those younger generations and the heaviest users of social media are feeling this way.⁵

Speaker 1 (08:52): Wow. When I think of lonely people, I don't really think of young people. That's really surprising to me.

Nicole Bihler (08:57): Yeah. It's quite interesting to think the generations that are typically known for their abundance of online connections are among those that are most likely to report feelings of loneliness and less quality connections.

Speaker 1 (09:10): So what did you see in 2019 when Cigna conducted a follow-up study?

Nicole Bihler (09:14): Great question. Uh, there was actually a significant change in the data, and it wasn't great news. The study found that three in five Americans, or 61%, were considered lonely in 2019, which unfortunately was 7% more people than in 2018. In 2019, we also expanded our focus to look at how loneliness affects the workplace and vice versa. Again, we uncovered a lot of really interesting information. For example, we found that people who say they don't have good relationships with work colleagues are 10 points lonelier than people who say they do have good work relationships. People who say they don't have a good work-life balance are nearly seven points lonelier than people who say they do have a good work-life balance.

Nicole Bihler (10:04): And on average, lonely workers are twice as likely to miss a day of work due to illness, and five times as likely to miss a day due to stress. Finally, only 45% of only workers say they are productive, and on average, lonely workers think about quitting their job more than twice as often as non lonely ones.⁷

Speaker 1 (10:24): Wow. Who would have known that our work relationships influence our feelings of loneliness so much? What would you say are some of the more common reasons why people may not feel like they have good relationships at work?

Nicole Bihler (10:36): Well, some of the more common reasons why people say their quality of interactions and relationships with their colleagues are lower are because they don't feel included. So maybe they don't feel heard or supported, or they may lack trust based on previous experiences. A lot of loneliness in the workplace may be brought on by perception. People tend to perceive workers who show signs of loneliness of being distant or less approachable, but often, they're really, they really just wanna feel included.⁸

Speaker 1 (11:05): So what are exactly the signs to look for?

Nicole Bihler (11:07): Well, loneliness can manifest in different ways. But some of the key signs to look out for in the workplace are things like a lack of enthusiasm or interest in activities with colleagues, um, or even withdrawing from colleagues despite opportunities to be included. People may also feel excluded due to some barrier, so such as someone's job, their scheduled, team dynamics, or even cultural differences.⁹

Speaker 1 (11:30): Cultural differences, can you share a little bit more about how those influence workplace relationships?

Nicole Bihler (11:36): Yeah, absolutely. So some examples of cultural differences in the workplace include employees who are of various generations. So kind of going back to what we were talking about, for example, Millennials working with baby boomers. Or you can also think of people who are of different race or ethnicities, or from a different geographical area, and also socioeconomic status. And these are just to name a few. Those considerations can make a difference in how a person is behaving and feeling. Learning and understanding different cultural dynamics can help individuals feel included and likely lower feelings of loneliness in the workplace. Being a culturally competent individual helps to build a culture of inclusion in your workplace and can reduce those feelings of loneliness.

Nicole Bihler (12:23): Something to keep in mind is we often have more similarities than we do differences. Knowing why work relationships may suffer can help us come up with some creative ways for us all to improve interactions with our coworkers. After all, (laughs) we spend a lot of our time working. Coworkers may feel like an extension to our family at times.

Speaker 1 (12:46): That's so true. So it sounds like social wellbeing can affect all facets of your life. Work, home, play. Can you tell us a little bit more about some things that people can do at home or in their personal lives to make more connections or to increase the quality of them to hopefully improve their loneliness score?

Nicole Bihler (13:05): Sure, yeah. Two suggestions come to mind. So first is technology, um, and it is always around us. Recent studies show that even the mere presence of a cell phone can skew how we interact with each other, going so far as to prevent us from experiencing closeness, trust and feelings of empathy. Our interactions with people when screens are involved is just not the same when screens are out of the picture. So my recommendation is put screens away if you're going to have any type of intimate conversation or connection. Give that a shot and see how it goes.

Nicole Bihler (13:41): Second, and this one might be out of your comfort zone for some listeners, but try interacting with strangers. Research has also shown that even just short, simple interactions with strangers can help boost our mood. I know what you're thinking (laughs). Striking up conversations with strangers doesn't sound like a whole lot of fun for most people. But additional research found that even something like brief eye contact or a smile between strangers can help to increase people's sense of inclusion and belonging. So next time you're around others, take some time out to acknowledge those around you. And if you're brave, start up a conversation, because more likely than not, you're gonna feel better after. And hopefully, you'll also help someone else feel better.^{10, 11}

Speaker 1 (14:27): That's great advice. So both of those suggestions seem simple enough and definitely worth trying. How about our social connections at work? Any advice for those?

Nicole Bihler (14:36): Absolutely. There are a number of steps we can take at work to help ensure that we're building the social connections we want and need. Start by turning your camera on for virtual meetings. This is a great way to connect with colleagues even while apart. You can also set up 10-minute coffee breaks with colleagues you wanna meet or check in with. Another great way to increase and improve our social connections at work is to have regular lunch appointments or checking with colleagues, even if you do it virtually. You can challenge yourself to invite new people each time. Consider your colleagues who may have a different role or are from a different generation, race or gender than yourself, and use this opportunity to take a break and learn about one another on a more personal level.

Nicole Bihler (15:19): Encouraging new ideas and creating a space where others feel safe to share their opinions is another great way to strengthen our social connections. By connecting with more people, you could find that you have more in common than you realize. And it might even inspire your company to set up employee resource groups.⁷

Speaker 1 (15:36): What's an employee resource group?

Nicole Bihler (15:38): Great question (laughs).

Speaker 1 (15:39): (Laughs).

Nicole Bihler (15:39): Employee resource groups or ERGs are employee led voluntary groups that provide an approachable forum for employees to gather, share ideas with colleagues who have similar interests, beliefs, challenges or goals. They aim to drive active participation by offering ongoing virtual and/or in-person activities. ERGs are designed to foster a sense of community and belonging while empowering development for employees and your organization. They can help employees do things like break down barriers and reach their full potential, share and gather ideas they can apply within their own career or personal life, grow in their mindset by connecting to others outside of their day to day work circle, and positively influence business strategy.

Nicole Bihler (16:25): For example, if you started an ERG for caregivers, so think of those who take care of a loved one, friend, or even a neighbor that needs help with activities of daily living. Employees could join this group and make connections with other caregivers in the organization, which can then help them to see that they're not alone, and may even be able to provide them some needed social interactions or resources. Other examples of ERGs are African American, black, Asian Southeastern generations, Hispanic, Latino, Latina, pride, women, veterans and virtual. Groups [inaudible 00:17:02] related to anything that employees have a specific interest or focus on.

Nicole Bihler (17:06): And one of the great things about an ERG is that you don't have to identify with the targeted members of that particular ERG. You just have to have an interest in learning more and learning how to better connect with those that may be in the group. It can truly be an eye-opening experience. Learning more about our colleagues allows us to be better colleagues and managers to one another. ERGs are also something employers can offer to help employees feel like they can bring their true self to work.

Nicole Bihler (17:37): In our study, we found that 39% of respondents felt like they needed to hide their true self at work. Something like an ERG can hopefully help to change this.⁷

Speaker 1 (17:47): Very cool. I would definitely join an ERG. Well, this has all been really helpful. Your suggestions sound like things I could try, which is good news. Thank you again, Nicole, for taking the time today to talk about the social dimension of wellbeing. I now understand why this is an important part of my life that really shouldn't be ignored.

Nicole Bihler (18:04): You are very welcome. I'm so glad I could help you understand social wellbeing and why it's so important. I hope that you'll be able to use this information to further deepen the social connections you have and also work on creating new ones.

Speaker 1 (18:17): And thank you to our listeners for tuning in to this episode of Cigna Life Connected. Until next time, be well.

Collapse transcript