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Live Well, Save Money
Sound too good to be true? Here's the secret.
We all love sales and discounts. What if you could get a 30% discount on your health care costs? How about 50% or 70%?
You can. It's not an advertised discount; you won't see a commercial on TV or an ad in the newspaper. But the savings is out there. You might not like or believe the answer, but here it is - Making lifestyle changes to improve your health.
We don't have total control over our health. (Some problems are in our genes.) But everyone can do something:
- Eat healthier foods.
- Get more sleep.
- Be more physically active.
- Reduce stress.
- Stop smoking
These changes will not only make you feel better, but also can reduce your doctor bills.
It's estimated that 70 cents of every health care dollar is spent on problems that could be prevented with lifestyle changes like those above. About 27 cents of every dollar is related to being overweight and not exercising. One study found that being active at least 4 days a week could save you $1,500 a year in health care costs.
There are no hard-and-fast numbers about how much you'll save. It's different for everyone. But no matter who you are and what your situation is, you can make choices that improve your health and keep more of your money.
Step 1: Get the lay of the land
First, know your risks. Your doctor is your best source for this information. You can also take an online risk assessment to get an idea of where you stand. Next, make sure you're getting all the disease screenings and vaccinations for your age group. Screening tests like mammograms and colonoscopies can find problems early, while they are easier to treat. Tests can check your high cholesterol, if you are at risk for diabetes and detect some types of cancer. Vaccinations help to prevent the flu, tetanus and other conditions. Talk with your doctor to make sure you are up to date.
Step 2: Own your health
Doctors, dentists and specialists can order tests and treatments, prescribe drugs and make recommendations. They are the medical experts – but in the end, it's your health that's at stake. A specialistspecialist
A physician who provides medical care in a medical or surgical specialty or subspecialty (for exampl... more can prescribe a drug, but can't make you take it. Your doctor can suggest that you exercise more to reduce your risk of a heart attack, but won't come to your house and force you to do pushups.
Working to make yourself as healthy as possible is your responsibility. Not your doctor's and not your insurance company's. And you're the one who will reap the benefits from making changes: better health at a lower cost.
Keeping track of your good work is easier than ever. Use a personal health recordpersonal health record
A Personal Health Record (PHR) stores health-related information in a password-protected online reco... more. These secure online tools let you log your medications, exercise and more. And you can share them with your doctors, if you like.
Step 3: Know thyself
Here's where it helps to be honest. What motivates you? Some enjoy walking or running with friends. Others like tracking what they eat or the miles they've walked. Maybe setting a reward works for you – so, you exercise for a month and then buy yourself a new music player or a cushy pair of sneakers.
You may not know what works for you yet, but you can figure it out as you go. That's part of the process.
Step 4: Start small
Once you know where you stand and how to motivate yourself, you can start making changes. You can't change everything at once! (Don't even try. You might get discouraged and give up.) Think small. Little changes add up.
Some people find that making one small change every week works best. Here are some ideas:
- Add physical activity to your day. Walk for 15 minutes, three times a week. Add a little time or distance every week.
- If you drink a lot of soda, replace every other soda with a glass of water. Then slowly wean yourself off that calorie-rich, nutrient-empty drink. (This will not only improve your health, but you won't be spending money on soda anymore, either!)
- Eat more fiber. Substitute beans for meat one night at dinner, or try whole-wheat bread instead of white for a sandwich. The next week, try to make these substitutions twice.
- Eat less salt. Put away the shaker for a few meals. Try other seasonings, such as pepper, herbs and spices.
- Try weight training. You don't have to go to the gym. There are easy exercises you can do at home.
- Eat a healthy breakfast. Skipping a meal seems like a great way to lose weight, but it's not true. Eating a balanced breakfast gets you going in the morning and keeps you from over-eating later.
- Understand portion size. One serving of meat is about the size of your palm; an ounce of cheese is about the size of the first joint of your thumb. If this cutting back initially leaves you hungry between meals, grab a healthy snack, like fruit or raw veggies.
- Be careful when eating out. Most of us eat what's put in front of us, and many restaurants serve huge portions! Ask for half of your meal in a to-go container right away, or split an entrée with someone else.
Step 5: Stay aware
There's no need to swear off ice cream forever, or become a marathon runner. By simply being aware of choices that can affect your health, you can gradually become more fit, eat healthier, and be on your way to better health and lower costs.
© 2012 Aetna Inc.