Stay Active, Stay Healthy, Stay Happy

I confirmed it. Okay perfect. All right I think maybe we should give it one one more minute. What do you think? Yep looks like we have a hundred and over 130 people on now. Oh awesome. Okay well I think we can go ahead and get started. Let me see if I can minimize this. Hopefully that helps. Well hello everyone. Thank you so much for joining our Care First Wellness Wednesday presentation on healthy aging. My name is Katie Powell. I am a wellness consultant and trained health educator. Spreading the word of wellness is my passion and I am grateful that you guys have joined today. Over the next 45 minutes or so we will discuss the aging process, tips for managing chronic conditions as we get older, as well as managing our cognitive health and relationships. We're going to also hit on the importance of caregiving, having caregivers take care of themselves, and then we will wrap up with some Care First resources. Throughout the presentation we will have some pop-up polls and questions and knowledge checks. So hopefully you will participate and we can make this as interactive as possible. So let's start out with aging. We are going to try to understand the aging process. So I'm sure this is not earth-breaking news, but we define aging as the process of becoming older. Biologically aging is the accumulation of molecular and cellular damage over time, natural and inevitable. Everyone experiences changes differently because aging affects everyone differently. We are nearing a point in time where by 2030 all baby boomers will be 65 years or older and that accumulates to about 1 in 5 Americans being of retirement age. So while there's not a single key to explaining aging, studies have shown that the rate of aging can be slowed and that's what we're going to discover. There are three main aging aspects. The first is biological aging and this really refers to physical changes we experience like reduced muscle mass, bone density, both that you can see internally, externally as well as internally. There are psychological changes. This refers to changes in our cognitive function such as our memory and our processing speed. Social changes is the last one and this refers to shifts in our roles in society, in our relationships, and in social interactions. So when you think of the social aspect, even things as far as kind of where you are, excuse me one second, let me turn this off, where you are when it comes to your role within your family. So you know going from being the child to the parent, the parent to the grandparent and on. Despite changes, many adults do have some positive experiences when it comes to improvements in areas like emotional regulation as well as decision making. Would love to know from you guys, is there an aspect of aging that you are most concerned about? Is there one? Is there multiple? All or none? Katie, I think you might have to pull up the poll on your end because it's not giving me the option now. Sorry about that. One second, here we go. So what aspects of aging are you most concerned about? Oh my gosh, you guys are so great at answering so quickly. Give it another second or so. It looks like a lot of us are concerned about kind of all of the above, which is totally normal. With change come some of those emotions, you know, the fear or just being unaware. But there's going to be a lot of positives as well. So we'll, let's move on and talk about some of those. Chronic conditions. So as we age, we become more susceptible to chronic conditions. So chronic conditions we define as having a long lasting health condition that lasts for a year or more and that impact activities of daily living. So examples are high blood pressure, arthritis, diabetes, and more. The good news is that they are often manageable. So they might not be curable, but they can be manageable. And this is by continuous care and lifestyle changes around those conditions. Speaking of these conditions, one I'd like to call out specifically is heart disease. Heart disease is responsible for about one in every four deaths in the United States. And right now it's actually the leading cause of death among older adults. And I know that sounds kind of scary, but many of the risk factors for heart disease are chronic conditions such as high blood pressure. And what we just determined is that though things like high blood pressure are not curable, they are manageable. So what we want to do is implement as many healthy lifestyle changes as we can to reduce our chronic conditions and overall prevent things such as heart disease. Right now, 85% of adults 65 and older have at least one chronic health condition and 56% have at least two. So not super favorable statistics, but by doing something just like attending a webinar such as this, you're already taking action and you're already making it a priority. So kudos to you all. One really large piece of managing chronic conditions is medication. So 125,000 preventable deaths every year occur in the US from non-adherence to medication. Medications are the doctor giving you the prescription and then you taking the prescription as you're supposed to, when you're supposed to, you know, all of those different parameters. It is important for anyone on a medication to understand what is the medication, what is its purpose, what can I anticipate seeing or feeling from a medication. You should understand not only, you know, why you're on it and what it's going to do, but how you should best take that medication. So there's a lot of things, recommendations, if you read the pill bottle or the pamphlet that comes with it, but a lot of us, you know, we're busy and it doesn't really come second nature to us. So my recommendation is to talk to the pharmacist, you know, before, what should I take this medication with? Should it be with food, without food? Should it be in the morning or before bed? Things such as that, because those really play into how well that medication performs. You do also want to visit your health care provider regularly, because as you take medications and hopefully as you implement healthier behaviors, your chronic conditions may improve. And so your medications may need to be adjusted because of that. And then again, it's making those necessary lifestyle adjustments. So when we think of hypertension, yes, medication is obviously a wonderful piece of the puzzle that we have this ability to help manage it, but so do things that we do every day, all day, such as the foods that we eat, they play into your blood pressure, having a high salt diet, having a high processed food diet. So just by implementing you know, a little bit more non-processed foods like fruits and vegetables in substitution for those processed foods will help improve. Weight management is a huge one. So walking 10 minutes a day and then 15 minutes and building up to 30 minutes, drinking more water. Over time, if you are reducing your amount of processed foods and increasing your healthier foods and you're walking more and you're drinking more water and you're taking your medication as prescribed, you are most likely going to be helping to lower your blood pressure, which is wonderful. So as time goes on, it is possible that maybe you don't need to take as much medication because you are managing a big part of your chronic condition by your healthy lifestyle. Just some other statistics. We see that 77% of inpatient stays are attributed to folks that are dealing with multiple chronic conditions. What we like to say is that there are certain things that are chronic condition multipliers. So something as obesity. So if you're overweight or obese, there's a chance that you have hypertension. And if you have hypertension, there's a chance that you probably have high cholesterol. And if you're overweight and you have high blood pressure and high cholesterol, maybe a big part of that is dietary reasons. And so that might play into being a pre-diabetic and a diabetic. So really by implementing lifestyle behaviors, you're not just preventing one chronic condition, you could be preventing multiple. And that is really impactful. We also know that a big part of our annual spend, healthcare spend, goes to chronic conditions and mental health conditions. That is about $4.1 trillion. That's a lot of monopoly money if you were to try to compare. And then 50% of patients with chronic conditions are not taking their medications as prescribed. So that really goes into both the inpatient hospital stays as well as the healthcare spend, right? Because if we're not taking our medications, chances are we're not going to be properly taking care of our chronic conditions, which is going to increase our likelihood of needing extensive care, which costs more money. And one other little side note is that patients who do adhere to taking their prescriptions are 26% less likely to experience worsening of their condition. So that's really a plus side. I'm one that always likes to look at the glass half full versus half empty. So while it is a lot to manage your chronic condition, there are a lot of really good benefits to doing it. I'm going to pull up the next poll. Give me one second. Where did my poll go? Where's my poll? Haley, is that the three dots? Nope, I don't have it on my end. All right. So why don't we can just put this in the chat. So what percentage of patients with chronic conditions do not take their medication as prescribed? I just found it. I'm going to end poll and start the new one. All right. What percentage of patients with chronic conditions do not take their medication as prescribed? Let's see who was listening. Give me just another second to answer. All right. It looks like most of us have said 50%. So you guys were right. This was the previous slides. To 50% of patients with chronic conditions. So good job with picking that one up. The next piece is staying active and healthy aging. So these are exercise tips to prevent chronic conditions. We know that being physically active plays an important role in preventing and managing chronic conditions. I think we were built truly to walk and stand and move. And as a society that's sitting more and more and more by not moving, we are not helping our overall health and well-being. So by being physically active, it will help us control our blood sugar levels, which is correlates to diabetes, prediabetes, or just in general, even if you do not have those. Being physically active will help reduce blood pressure, improve cholesterol levels, and strengthen muscles and bones. So really there are so many benefits to physical activity. Obviously ones like weight management and energy play into factor here. But when we're thinking about chronic conditions specifically, controlling blood sugar levels, reducing blood pressure, improving cholesterol levels, and strengthening muscles and bones are of utmost importance. So if you think about yourself now or maybe a loved one that's aging, are they being physically active? Are they doing any type of physical activity? We're going to talk on the next slide about what different tips there are, but specifically are they doing 10 minutes or 20 minutes or 30 minutes? It doesn't all have to be at once. It can be in different increments, but it all does add up. And going back to heart disease, we know that that is the number one killer for men and women. So if you're physically active and you're over the age of 65, 25% you are less likely to suffer from heart disease compared to sedentary counterparts. So that's another plus. Exercise tips for older adults. So remember being active is one of the most important things. I'm sure you're kind of getting it now after all of the reminders. Here are some easy wins. So starting slow and building gradually. We don't want anyone to think I have to exercise to reduce chronic conditions. I need to go sign up for a marathon. No, any amount of physical activity, low impact activity is going to be better than none at all. So if you're not doing anything now or if you have a loved one that's not doing anything now, start with five minutes. And maybe it's five minutes walking around the sofa in the living room. That way if you get tired or you're worried about falls, you have that safety guard. And then you move up to seven minutes and then 10 minutes. And then over time you are building gradually to what you can do and how much you can do. Hopefully as we age into retirement, which is going to be something we talk about, we open up a lot more time to be physically active. And it doesn't have to be I have to walk four hours a day, but it could be I'm doing a 30 minute walk and I'm gardening and I'm playing with the grandkids because all of that is physical activity. It is also important for older adults to start incorporating balanced exercise. So balancing exercises include things like standing on one foot at a time. Always want to be mindful to not fall during these types of exercises. So having a hand close to a wall or a chair would be beneficial. Heel to toe walking is also a good way to incorporate balanced exercises. You can do this during commercial breaks or just maybe waiting for your grandkids at the bus stop, whatever it may be. Or something like Tai Chi, which really aims to improve stability. So reducing the risk of falls is going to be of most importance as we all age because fall risk is very much a reality. So starting now is definitely just getting ahead of the game, which is great. We can also make exercise a social activity. So having an exercise buddy that keeps you going. It can be both social and physical activity. And so it doesn't really feel like super intentional. It feels more of a good time with a friend. Maybe you start meeting a friend or a neighbor, a co-worker, a family member, and you do a walk around the lake or a nearby recreational park. That becomes kind of your new norm. Maybe it's one day a week and then it moves to two days a week. That really helps when we're building gradually. And then keeping track of your exercise progress. This is a great way to stay motivated is to measure and celebrate your success. So I don't know about you, but I like having a tracking device because I like to see my workout. I like to be able to show that I did my 10,000 steps because it motivates me and it also gives me that sense of accomplishment. So whether you're writing it down, maybe you're checking it off on a calendar, or you have some type of tracking device or app, it's a great way to be able to track your progress and celebrate your successes. Would love to know from you guys, give me one second while I work this poll magic, what which type of exercise tip are you most likely to incorporate into your own routine when it comes to exercise? You guys are so quick with the polls. I'm so appreciative. We have a lot and I really like that it's spread. So I feel like these are all really great meaningful tips, whether it's starting slowly, incorporating balance exercises, making exercises, social activity, or keeping track. They're all very beneficial. I love it. Perfect. All right. Now moving on to cognitive health and aging. So we just talked about the importance of physical health and being active as we age. Our cognitive health, maintaining that is just as important because we want to keep our brains as sharp as we can as we age. And just a reminder that cognitive health is how well we think, we learn, and we remember. So understanding cognitive aging, this involves the changing or the evolution in our memory, our decision making, as well as our learning abilities. It is important to stay mentally active, socially engaged, and physically healthy because they're all components of maintaining that cognitive function. And it is going to be normal to experience cognitive decline as we age. That is just a part of the aging process. But there are many ways that we can maintain brain health and prevent serious injury. And when we think of serious cognitive issues that are inclusive of MCI, which is the mild cognitive impairment, and then some that you're probably a little bit more familiar with include dementia, Alzheimer's, and Parkinson's disease. So tips. Just like tips for being physically active, these are tips for cognitive health. Things that challenge your brain. So engaging in activities, puzzles, reading, learning a new language, writing regularly, whether it's keeping a journey, a journal, or writing stories. That will also help the mind, challenge the mind. And then there's play and practice of strategic gain. So things like Scrabble and word search where you have to think things through. And this doesn't have to be, you know, you don't have to be older. Even if you're not an older adult, it's important to engage in cognitive activities to strengthen your brain through every step of your life. I found this very helpful during my years as a new mom when I was sleep deprived and I had brain fog. Instead of scrolling through social media, I did a lot of things like those challenging games on your phones. Word Scrabbles were very helpful. By doing these cognitive exercise, it's going to help you build a foundation for mental resilience. And it's just going to help, again, improve memory, enhance problem solving skills, increase mental agility, and it's kind of just like brain training. You know, there's strength training, and then there's brain training. So I think we are on to our last poll, which is, one second, true or false, regular social interactions can lower the risk of cognitive decline. Oops, sorry, guys, wrong one. This is the third one. Looks like this one may not have been added, which is totally fine. So in the chat, put on how often do you engage in activities that challenge your brain, such as puzzles, reading, or learning something new. Put it in the chat. I'm looking at it on my other screen. I see a lot of daily. Oh, Wordle. I love Wordle. Wordle is a great one. Lots of daily, several times a week, once a week, but I would say for the most part, either every day or several times a week, which is perfect. We want to do some type of activity either every day or as many days of the week as possible. And then just to wrap up, some healthy habits for a healthy brain. This includes a balanced diet. So we want to eat foods that are really high in rich in antioxidants, as well as foods that are high in rich in omega-3 fatty acids. And you can even do research about foods that are good for the brain. Lots of berries, strawberries, raspberries, blueberries, leafy greens, and then the fatty acids that come from fish. Sleep, prioritizing sleep. For some reason, in my opinion, sleep is so overlooked. I love sleep. I don't know if anybody else loves sleep like me, but it is essential for cognitive function. And we know that by having poor sleep, it has been linked to an increased risk of cognitive decline. So we get that cognitive decline through the aging process. We don't want to add onto it by having impaired sleep. So the goal is seven to nine hours of sleep each night, but these are seven to nine good quality hours of sleep. And I'm sure in the next couple of months, we'll have some type of sleep health education webinar. So would love for you guys to look out for that. I think that would be early next year, but sleep is really its own essential part of health and wellbeing. So as we age, making sure that we are still prioritizing sleep. Sometimes as we inch towards or cross over that retirement mark, we think staying up later and sleeping in, we can have that freedom. And while that is nice, over time, it is really important to get back to a good sleep regimen and a good sleep cycle so that we can make sure our brain is as rested and prepared as possible. And then the last really is just limiting alcohol. Alcohol compares our cognitive function as well as our memory. And that was smoking. Not only is it the number one preventable cause of death in the United States, it also reduces blood flow to the brain, which increases the risk of additional cognitive decline. Relationships and healthy aging. So relationships are necessary, I think, throughout all parts of our life, but especially as we age. We're going to talk about in this next section how to explore strong connections that can improve mental health, reduce stress, and extend longevity. So during the aging process, we experience many life changes. I think one of those biggest is that transition that going from working to retirement and having a regimented scheduled day to having, you know, the endless amounts of free time. There's also social changes such as loss of friends and spouses, family members moving away, and more. Obviously, these changes can impact our connections, our social connections, as well as our stimulation. That then can have a direct impact on our health, both our mental and our physical health. One of the biggest changes and challenges that older adults face is that social isolation, especially as their circle shrinks due to health issues, relocation, life changes, and more. We estimate by the CDC that approximately 43% of Americans 60 and older reported feeling lonely. That makes me super sad. So I definitely want to provide you the power of relationships. Our last poll question for real this time. True or false? Do I have to launch this? Social, regular social interactions can lower the risk of cognitive decline by up to 50%. True or false? Participants can be voting. Looks like everyone's in the chat, Katie, saying true. Perfect. We'll go with the chat. Technology is not our friends today, guys, but we're still doing great. So for those that have said true on the next slide, we're going to see that that is in fact true. Strong relationships boost our overall well-being as we age. It boosts how we feel, how we think, our mood. And if you are one that can engage in regular social activities, it can reduce the risk of cognitive decline by up to 50%. And 50% is a very large number. Again, going back to heart disease that we've talked about several times, adults with social networks that are strong have a lower risk heart disease by 29%. And compared to those who are socially isolated, older adults with big social circles are 55% more likely to maintain physical health. So what can we do? How can we get there? We can join a group, especially as we approach retirement and we're in retirement, joining a group, whether it's a gardening group or volunteering, some type of activity through a community place or a YMC club, lots of different ways. That way you have somewhere to go, people of similar interests, and have folks to talk to. Obviously, volunteering works great both ways. Not only are you getting that social engagement and interaction, but you're giving back. And those that you're giving to are receiving that. Getting a pet, could never recommend getting a pet more. Growing up, I never had a pet. My brothers were allergic to dogs. My mom was allergic to cats. And now that I have a dog, I cannot imagine life without a pet. They really do provide such love and endless amounts of happiness, in my opinion. And it doesn't have to be a dog or a cat or something that is a lot of maintenance. You could get hermit crabs or guinea pigs or things like that, or even visiting friends that have pets and being willing to pet it is definitely a good option. You can use technology to stay connected. Now, I know technology is getting more and more advanced, and I am spending more and more time teaching my dad how to not FaceTime every single call, but using technology to stay connected to kids and grandkids and friends and family, especially as people move and transition on to different phases of life, it's definitely a good tool. And definitely reach out to friends and family to ask for little lessons on using technology. Teaching something as well. My mother-in-law was a teacher for a really long time and then went into retirement and it was not enough for her, so she wanted to substitute teaching. And that was a really good balance. It wasn't necessarily for the money, but it was for the interaction and for keeping her brain sharp and being able to have something to do and to look forward to. Maybe even it's things like teaching knitting or volunteering as a coach. Those are great ways to get that interaction. And then even sharing a smile. You never know how a smile or offering a helping hand can really make the difference in someone's day. I've been on the other side of receiving a smile and, you know, having kids and trying to get everybody in the cart, and somebody's having a meltdown, and someone just walked over and said, let me give you a hand. It made such a big difference. And there's lots of ways that we can do that throughout the different stages of life that will really impact both who we're helping and then us inside. And then last is some social connections for brain health. So this kind of correlates to what we were talking about some of those puzzles and different games, but even things like participating in group games like chess and bridge that will bring some of the mental challenges we need to keep the brain sharp. I love continuous learning. So whether it's taking a class or attending a lecture, it will stimulate the brain and it will help push us into critical thinking and memory. I tell you one of my favorite games with my kids when they were little and even now is the memory match game where you have a bunch of cards and you look over, you pick one card, you look at what's on it, and then you pick another random card. And the goal is to match one image with another image, but you have to remember where that particular image is. So playing it by yourself or with kids or grandkids or friends, that's a really fun one. Getting involved too in hobbies, you know, find something you like. If you're finally in that phase of life where you have time, take advantage of it. Find different places where you can do things like paint pottery or, you know, learn how to write poems. Any type of those different creative hobbies will be beneficial. And I love this, reminiscing with others. Every time my parents come over for dinner, my girls who are 10 and 8 will ask them to tell them a story. And it's always a story about me and one of my three siblings. There's endless amounts, but it really brings such joy to my parents to be able to pull from, you know, a life worth of memories and to keep being able to share. So whether you're being asked to share the memories or you're doing the asking, it's always, it's always a good thing. And last but not least, trying not to rush this part because I think this is one of the most critical components of healthy aging. For a lot of us that are on the call right now, we may end up being a caregiver at some point, whether we are now, we have been, or we are going to be in the future. Caregiving for healthy aging is just as important for who we are giving the care as to us who are the caregivers. So it's, it's inevitable part of life. It's kind of the next step is really the people that took care of us for so long. It's our chance to take care of them as they, you know, merge and morph into that next phase of their life. So while it plays a crucial role for the loved one, it's also crucial that you yourself as the caregiver make sure that you are okay because you are not able to provide adequate care if you're constantly running, you know, empty. So do things like arrange regular visits with friends and families and set up calls and texts with relatives. Assist in joining community groups or clubs for your caregiving, caregiver, caregivee, is that right? Schedule their regular appointments, enroll them in different types of classes or groups, and encourage them to keep a memory journal and themed memory boxes because while you are doing this, it provides them a little bit of the independence that they most likely crave, but it also provides you some relief in form of not always, you know, having to be the one to entertain them or to remind them, you know, you are putting some of that ownership back on them, which in turn is very helpful. And then helping them stay independent to maximize their quality of life, providing that sense of purpose as well as boosting their self-esteem. Oftentimes that means that they are less of a burden, and I really hate to use the word burden, maybe less of a responsibility. I myself have been in a caregiver role during my mother's cancer journey twice, and I never felt like a burden. It almost felt like a privilege to be that person, but it does and will take its toll. So we want to enable independence for them by maintaining their mobility as much as possible, creating a safe home and environment. So preventing falls could honestly be a whole other 45-minute education series, but simple things is just to secure their homes, look for cords or potential fall risks, you know, carpets and rugs, lights that switch on so that they don't have to, you know, walk along in the dark if they are trying to go to the restroom at night, having railings and bars whether in the restroom or getting in and outside of the house. I've experienced having the safety buttons when my grandmother was elderly, and so she always had it around her neck, and that made both myself and my mom feel more comfortable knowing that if she really needed care, if she got in a fall or got stuck, she could access it very carefully even though her home was as equipped as possible. And then encouraging them to explore their interests, you know, again, making sure that they still feel independent as much as possible. But I think the most important aspect is, again, if you are taking care of yourself, your own health is just as important. You do need to continue as much as possible to be physically active, to eat a healthy diet, to get good sleep. It is okay to ask for help and for assistance, whether it be with insurance companies or family members or community solutions that are available. It can be a team approach. I know there's a lot of guilt that can go into it, so hopefully this gives you kind of that relief that it's not all on you. You need to do the best that you can for both you and who you are caregiving for. Also, managing stress by relaxation and deep breathing and yoga, that just helps overall mental health and well-being, and it's something you can practice with whom you are giving support. And then again, remember, asking for help when you need it. We often as caregivers put the needs of others before our own, but really it is important to remember that your health is needed for your caregiving, okay? If it is not a priority for you, it's going to become much harder for you to provide the care. So it's okay to ask for help, to delegate help, and to just doing what you can to make sure that it is in the best interest of both you and your caregiver, caregivery. Gosh, what is that term? Somebody put it in the chat. Oh, I love that. I just looked at the chat and it said Alexa Echo can help as well. That is wonderful. Okay, last section is the Care First resources. So as always, we at Care First prioritize the health and well-being of all of our members. It is our true journey and goal to provide you with the most personalized solutions for your health and well-being. So if you are a Care First employee, I'm sorry, a Care First member, you do have access to our Care First well-being program. This is our personalized digital solution anytime, anywhere. It is comprised of a real-age health assessment, personalized timeline feed, tracking capabilities, challenges, health profile, and then programs. I know we're running short on time, but really wanted to highlight the real-age health assessment. This is a clinically validated health assessment that guides you through a series of questions that helps determine the physical age of your body versus the calendar age. It takes less than 10 minutes. The questions are all about you, so you can't really get any wrong. It will ask you about your daily behaviors, your healthy eating, if you're physically active, your safety precautions, you know, do you wear a seatbelt, put on sunscreen, family history, and at the end, it gives you your real age. So it will tell you if you're younger or older and then by how many years and months. And what it does with that information, it then unlocks a personalized solution so that what you are seeing within your Care First well-being program is different than what I am seeing. And that is because we are two different people and every body literally is different. Not only will it give you that kind of health report card and that personalized solution, it's also going to push content and programs that they recommend to help you improve your real age. There are also those core programs. So health coaching is completely free. It's one-on-one coaching. There's two pathways, lifestyle management and disease management, telephonic program. We offer two weight management slash diabetes prevention programs completely free, Noom and or Eat Right Now. We do have a smoking sensation program called Craving to Quit. Remember, again, smoking is the number one preventable cause of death in the United States. So if you are smoking and you are ready, we are here to assist you. We have a program called Smart Dollar, which is our financial well-being program. And then we offer Blue 365, which is a discount program on wellness-related categories. So everything from health and nutrition to physical activity and fitness to apparel, travel and more. Just because you are a CareFirst member and you have a blue card, you have access to Blue 365 to support you in whatever you would want to purchase for your health and well-being. And it comes at a discounted price. So again, for personal health coaching, there's two different pathways. Both of them are telephonic. Anyone is eligible for Lifestyle Management. You can focus on these behaviors, anyone or more. Our Disease Management, you do have to have one of 10 core chronic conditions. You are going to work with a health educator or certified health coach in Lifestyle Management. And in Disease Management, you will work with a clinician of sorts, usually a registered nurse, because you will go a little bit deeper into things like your medication adherence, your numbers, your recommendations by your provider. And we do have even more resources. So here are CareFirst Preventative Care. This entire presentation will be emailed out, so you'll be able to click on these links. You can access our health library, as well as our care management programs. You can also use the QR code right here if you want to discover more resources at CareFirst to support you in your health journey. Hopefully this was educational. Thanks so much, guys, for helping me out during this challenging technology time. The camera didn't work. The polls weren't coming up. But we made it work. And hopefully it was educational for you. Again, this will be sent to your email, the link for the presentation, the actual slides, as well as some additional tips. House Account Employee, that means you work for CareFirst, you will be getting an email for the Wellness Wednesday webinar. And then for anyone else, please stay on. There is a short five-question survey at the end to let us know how we did. As always, we appreciate you coming and for your attendance and your willingness to learn more about your health and well-being for you, yourself, and your loved ones. We will be back next month with October being Breast Cancer Awareness, a very meaningful topic to myself and a very prevalent topic to all. So hope to see you there next month. Thanks again for joining and have a wonderful day.