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Life and Health Bulletin
Tips That Improve Your Health During National Nutrition Month
March commemorates National Nutrition Month. In addition to celebrating all your current healthy dietary choices, consider several ways you can improve your health as you eat.
Select Real Food
Processed and junk foods contain refined grain, sugar and empty calories, and they’re low in fiber and protein. Opt for real food instead as you fuel your body.
Prioritize Fruits and Vegetables
You could live longer, increase your metabolism and reduce several health risks when you prioritize fruits and vegetables on your daily menu. These superfoods contain vitamins, minerals, fiber, and antioxidants.
To feel full longer, cut cravings, lose weight, and build muscle, add protein to every meal. Lean meats, eggs, dairy, and quinoa are all loaded with protein.
Cook with Extra Virgin Olive Oil
The healthiest fat on earth, extra virgin olive oil contains antioxidants and heart-healthy monounsaturated fats. You could experience less inflammation and reduce your stroke risk thanks to this oil.
Toss in Herbs and Spices
Flavorful and healthy, herbs and spices add a punch to your meals. Herbs and spices are also known for their antioxidant and anti-inflammatory benefits.
Salmon, trout, mackerel, tuna, and sardines contain omega-3 fatty acids and other nutrients. Eating at least three servings of fish a week can reduce your risk of developing depression, heart disease and dementia.
Snack on Nuts
Healthy nuts are loaded with fiber, magnesium and other nutrients. They can boost your metabolism and help you lose weight, plus fight heart disease and type 2 diabetes.
Fiber helps your digestive system function properly. Choose whole-grain pasta, bread, and green, leafy vegetables as you boost your fiber intake.
Minimize Added Sugars
A variety of foods, including ketchup, flavored yogurt and pasta sauce, contain added sugars. Check food labels and choose low-sugar options to reduce obesity and other diseases.
Avoid Drinking Sugar Calories
Soda, juice and other sugar-laden beverages contain very little nutritional value and can contribute to obesity, heart disease and other health problems. To quench your thirst and protect your health, reach for beverages with no added sugar.
Drink Enough Water
Water boosts metabolism, aids digestion and can curb your appetite. Drink a glass of water right after you wake up and at least 30 minutes before each meal to get the full benefit of this valuable beverage.
Change your Habits
Small changes can add up, so look for little ways to improve your nutrition.
Use a small plate to reduce portions.
Remove skin from meats.
Opt for low-fat salad dressings.
Pack lunches and snacks.
Add fruit and vegetables to water.
This month, celebrate National Nutrition Month with a healthier diet. Talk to your primary care physician or dietitian for more beneficial nutrition tips.
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YOGA HELPS COMBAT STRESS IN SENIORS
Senior citizens make up the group most affected by stress-related psychological and medical conditions. For such issues, yoga might offer great relief. Recent research shows that it is effective in treating people who suffer from high blood pressure, depression, anxiety and cardiovascular disease.
The theory that researchers have might help develop mind-body practices as preventative treatments for such conditions, which are helpful when used with standard treatments. In their theory, researchers believe that stress is a contributing factor in creating an imbalance in the autonomic nervous system. The result is sympathetic over-activity and parasympathetic under-activity. In addition to this, it causes under-activity of gamma amino-butyric acid, which is an inhibitory neurotransmitter.
This transmitter's long name is often shortened to GABA. With anxiety disorders, there is low GABA activity. Low activity is also present in people with epilepsy, depression, chronic pain and post-traumatic stress disorder. The hypothesis these researchers have could also show why vagal nerve stimulation decreases depression symptoms and seizure frequency.
Although there are differences between the two, Eastern Medicine and Western Medicine are complementary. Yoga originated in the East, but professionals in the West are embracing its benefits. Recent research contributes to the theory that seniors feel better by simply relieving symptoms that present themselves in several common disorders.
Seniors & Yoga.
Fitness experts believe that yoga is one of the best tools for combating the negative aspects of aging. With seniors, it can be used to reduce health concerns and increase mobility. It reduces or helps alleviate several health challenges, which means it is easier for seniors to adopt this form of therapeutic exercise.
Yoga & Walking.
Walking is a common fitness choice for the aging population. Researchers compared two groups of people over a span of 12 weeks. One group walked for fitness, and the other group participated in yoga. The results showed that there were no increases in GABA levels for the walking group. However, the yoga group showed increased GABA levels. In addition to this, their anxiety levels had decreased. In a separate study, patients suffering from chronic pain in their lower backs were studied. Over a span of 12 weeks, they also experienced increases in their GABA levels. Their pain levels were greatly reduced in comparison with the levels commonly seen in conventional treatment results.
Researchers continue to test the effectiveness of yoga on mental health, physical health and overall wellness in seniors. The results still seem to consistently indicate that yoga is beneficial. By incorporating these new mind-body therapies, medical professionals hope to continue reducing several negative aspects of aging. Although not all seniors may be physically able to perform all yoga exercises, even those with limited mobility can benefit from some.
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Best Life Insurance Policy Options For Seniors
Purchasing life insurance as a senior is an important investment, but it can be expensive. Fortunately, term life and guaranteed universal life (GUL) offer affordable premiums, guaranteed and personalized death benefit amounts, and optional riders. Compare these options as you choose the right coverage for your needs and budget.
Term Life Insurance
For the most coverage at the cheapest price, opt for a term life insurance policy. Term life insurance covers you for a set number of years. It includes a premium guarantee, which means you’ll pay the same monthly premium for the duration of the policy. Also, your beneficiaries will receive a guaranteed death benefit. This type of life insurance does not accumulate cash value.
You’ll get the best prices on term life insurance if you are in good health. In general, you may qualify for a 30-year policy until you’re age 55, a 20-year policy until age 65 and a 10-year policy until you’re age 80. Between the ages of 80 to 95, you can purchase a term life insurance policy in one-to-five-year increments, but the cost may be prohibitively high.
Guaranteed Universal Life (GUL)
Receive two positive guarantees when you purchase a GUL policy.
First, GUL policy premiums remain the same as long as you own a GUL policy. With this guarantee, you face no premium surprises and can budget for life insurance.
Second, you can purchase a GUL policy that provides a guaranteed death benefit of $25,000 to $10 million or more until you’re 120 years of age. You’ll gain peace of mind and life insurance coverage for the rest of your life.
Before selecting the GUL option, realize that seniors up to age 85 who apply for a new policy must undergo a physical exam. Otherwise, you’ll have to purchase a new GUL policy before you turn 80.
You can add optional riders to your term or GUL insurance policy for an extra fee. These riders could cover long-term care and living expenses while you’re still alive. However, the death benefit your beneficiaries receive at the time of your death will be reduced by the amount of money you deduct when you’re alive.
Before you buy life insurance, think about several factors.
How much coverage do you need?
For how long do you wish to be insured?
How’s your health?
Who would you like to receive your policy’s death benefit?
Do you wish to add optional riders?
What is your life insurance budget?
Both term and guaranteed universal life insurance policies offer affordable coverage with guaranteed benefits and meet your unique needs. For assistance choosing the right life insurance policy as a senior, talk to your insurance agent.
Scurich Insurance Services
Work Resolutions That Improve Your Health
With the launch of a new year, you may resolve to improve your career and expand your skills, mentor someone or climb the corporate ladder. Have you considered workplace resolutions that improve your health?
Stay strong, fit and active and succeed on the job with several resolutions.
Learn Something New
Stimulate your brain function, improve memory and stay young when you learn something new. Study a new language, take a college or professional development class or engage in a new hobby during your work breaks as you expand your mind and improve your health.
Change Your Eating Habits
Skipping breakfast, chowing on donuts in the break room and eating fast food for lunch cause you to gain weight, feel sluggish and struggle to focus at work. Resolve to make dietary changes as you improve your health. Prepare portable burritos or egg muffins for breakfast, bring nuts and fruit for snack time and pack a balanced lunch. These simple eating habit changes assist you in staying healthy at work this year.
Your body and your brain need movement to function properly. Adequate movement improves your physical health, focus and sleep, so plan to walk at least 10,000 steps per day with these tips.
Hold walking meetings.
Pace your office as you talk on the phone.
Stretch every 30 minutes.
Walk during breaks.
Join an intramural sports league with your coworkers.
Stress affects your motivation, productivity and morale, and it can cause health problems like headaches, obesity and depression. While you can’t remove all stress from your work day, resolve to identify unhealthy stressors and reduce those challenges. That may mean transferring to a different department, addressing problems with your boss or rethinking expectations and saying no to extra projects as you lower stress and improve your health.
Achieve Better Work-Life Balance
Productivity, creativity and problem-solving skills actually decrease as your work hours increase because your brain and body need downtime to relax and recharge. Instead of working over your lunch hour, take a walk, read a book or call a friend, and turn off your phone at home. With work-life balance, you actually relax, improve your health and perform better at work.
Strong relationships reduce health problems, improve sleep and increase longevity, so resolve to cultivate beneficial relationships with your coworkers. As you get social and chat more, improve collaboration and spend time together during breaks, you build relationships that help you live longer.
With these work resolutions, you can get healthy this year. You may also talk to your doctor or health insurance agent to discover additional resolutions that improve your health in 2018.
Scurich Insurance Services
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