5 key self-care habits — because you’re worth it

Smart habits like getting plenty of sleep, eating healthy, exercising regularly and spending time with loved ones can make a big difference in your mental and physical health. And Aetna® Dual Eligible Special Needs Plans (D-SNPs) offer benefits that can help you practice positive self-care habits every day. Here’s what to know. 

1. Get enough sleep

Getting enough shut-eye each night is key to better health. A good night’s rest can improve your mental health, help you manage chronic conditions like diabetes and keep other sicknesses (like the flu) away. Experts recommend getting seven to nine hours of sleep each night.*

But staying asleep all night can be hard. Here are some tips that can help:

• Turn off your phone and other devices at least an hour before going to bed.
• Try to get to bed at the same time every night. And set an alarm for the same time every morning.
• Don't eat big meals or drink caffeine before bed. This will make it harder to fall asleep.
• Create a bedtime routine you love. Try reading a few pages of a good book, listening to calming music or taking a warm bath.

2. Eat a balanced diet

A balanced diet means you’re eating all the important food groups throughout the day. These food groups have important vitamins and minerals your body needs to stay healthy. On the list:*  

• Fruits (like apples and bananas). Aim for 2 cups of fruit a day.
• Vegetables (like broccoli and carrots). Try to eat about 3 cups of vegetables a day.
• Whole grains (like brown rice and oatmeal). Aim for about ½ cup every day.
• Proteins (like lean meats, beans and eggs). Try to eat about ¾ of a cup of protein a day. 

You can use the monthly benefit amount (allowance) on your Aetna® Medicare Extra Benefits Card to help pay for certain everyday expenses like healthy foods. Call Member Services at 1-866-409-1221 (TTY: 711) from 8 AM to 8 PM local time, 7 days a week to learn more.

Support, your way

Have questions about your health plan? Call Member Services. They can help answer any questions about your health plan. They are available at 1-866-409-1221 (TTY: 711) from 8 AM to 8 PM local time, 7 days a week.

3. Stay active

Regular physical activity can help you feel your best in body and mind. Daily exercise can have benefits like:

• A healthier weight
• Lower blood pressure
• Lower risk of heart disease
• Stress relief
• Improved mood
• Better thinking skills

The Centers for Disease Control and Prevention (CDC) recommends getting at least 150 minutes (about 2.5 hours) of moderate-intensity exercise per week.* Some good options are brisk walking, dancing, aerobics classes and even raking the leaves. Interested in taking an aerobics or other workout class? You have a covered basic SilverSneakers® fitness benefit. It includes in-person and online fitness classes at participating locations at no added cost to you. Visit SilverSneakers.com/GetStarted to learn more.

4. Connect with others

Positive relationships with family and friends may bring you more happiness and help lower stress. Your care team may be able to help connect you with community groups if you’re having feelings of loneliness or depression. Call them at 1-866-409-1221 (TTY: 711) from 8:30 AM to 5:00 PM local time, Monday through Friday.

Want help paying for healthy foods?

Take advantage of all the ways your Extra Benefits Card can help you pay for the things you need to stay healthy and well.

Check it out

Check it out

5. Enjoy nature

Spending time outside is a great form of self-care. Research shows that being in the great outdoors can help improve brain function, mental health, sleep and blood pressure.* Sunlight and fresh air can give you a boost of energy, too.  

Just be sure to protect your skin before heading out. Wearing sunscreen can help block harmful rays any time of year. You can use your Extra Benefits Card to help pay for select over-the-counter (OTC) products like sunscreen. Call Member Services at 1-866-409-1221 (TTY: 711) from 8 AM to 8 PM local time, 7 days a week to learn more.

*FOR RECOMMENDED AMOUNT OF SLEEP: National Institutes of Health. How much sleep is enough? March 24, 2022. Accessed September 3, 2024.  

*FOR BALANCED DIET: U.S. Department of Agriculture. What is MyPlate? Accessed September 3, 2024. 

*FOR RECOMMENDED PHYSICAL ACTIVITY: Centers for Disease Control and Prevention. Physical activity for older adults: an overview. December 22, 2023. Accessed September 3, 2024. 

*FOR BENEFITS OF NATURE: International Journal of Environmental Research and Public Health. Associations between Nature Exposure and Health: A Review of the Evidence.  May 2021. Accessed September 3, 2024. 

See Evidence of Coverage for a complete description of plan benefits, exclusions, limitations and conditions of coverage. Plan features and availability may vary by service area. This material is for informational purposes only and is not medical advice. Health information programs provide general health information and are not a substitute for diagnosis or treatment by a physician or other health care professional. Contact a health care professional with any questions or concerns about specific health care needs. Providers are independent contractors and are not agents of Aetna. Provider participation may change without notice. Aetna is not a provider of health care services and, therefore, cannot guarantee any results or outcomes. The availability of any particular provider cannot be guaranteed and is subject to change. Information is believed to be accurate as of the production date; however, it is subject to change. For more information about Aetna plans, refer to our website. If your plan’s Extra Benefits Card includes roll-over, any unused amount will rollover into the next month. The monthly amount can be rolled over through the end of the plan year but will not carry over into the next plan year. SilverSneakers is a registered trademark of Tivity Health, Inc. © 2024 Tivity Health, Inc. All rights reserved.

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