What you need to knowHealthy travel tips for an enjoyable trip

Sagicor helpsTake the mystery out of your retirement planning (part 2)

HighlightsSMS 2012: Work hard, do good

Focus on wellnessJamaica Public Service Company

Eating rightManaging the post-holiday weight gain

My fitnessConfessions of a ‘fitness freak’

Family healthPreventing the flu

Health news Healthy homePreventing mosquito breeding grounds

Ask the doctorTraditional medicine and menopause

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Contents Welcome!Welcome to another issue of Wellness eZine by Sagicor. In this issue, we focus on the Sagicor Motivational Seminar held last September. The seminar featured empowerment sessions held for the advisors and administrative staff of Sagicor. In addition to improving themselves, Sagicor team members also made donations to help the Best Care Foundation, a state-run childcare facility for the physically and mentally disabled.

We also encourage you to make a new start for 2013 with some of our health and wellness tips. Set some attainable goals and resolve to make this your best year yet.

As always, your feedback is invaluable to us, so please feel free to send your questions, comments and suggestions to wellnessezine@sagicor.com.

hen making travel plans, the last thing you want to consider

is what will happen if you fall ill. Here are a few health tips to help ensure that your trip is as enjoyable and as healthy as possible.

BEForE you goThere are a few things to bear in mind amidst the rush and anticipation of your upcoming trip. It is always best to ensure that you are in good health before travelling, especially overseas. It is recommended that you visit your doctor to have a routine check up and get any necessary vaccinations. Some vaccinations may require multiple doses or take a few weeks before they become effective; therefore, allow yourself enough time before your trip. These check-ups may also bring to light any problems and possible medication that will be required during your stay.

Healthy travel tips for an enjoyable trip

What you need to know

Q:  I was involved in a motor vehicle accident while I was on vacation in Canada last month and ended up staying one night in hospital. When I came back, I was told that I could have used my health card. What exactly should I have done?A: We hope you have recovered from your experience. All you needed to do was call the contact number on the back of your Benefit Card. This would have put you in touch with Canadian Medical Network (CMN), our Managed Care Provider, who would have advised you on the level of benefits available and what steps to take to ensure that you maximise those benefits. If you still have the receipt(s) from the medical expenses you have paid out-of-pocket, you can submit your claim for reimbursement since the service took place less than 90 days ago.

Q: My son will be starting college in the United States this month and his school requires proof of health insurance coverage. He is covered as a dependent on my plan. Will Sagicor provide a letter to the school?A: Congratulations to your son! Sagicor offers overseas coverage to cardholders who are on a trip that does not exceed 30 days. Therefore, we are unable to provide proof of insurance coverage to your son’s college. Most tertiary institutions provide health insurance to international students, so you may want to check with the school regarding this option.

Q: I am pregnant and will be overseas close to the time when I am expected to deliver. What if I go into labour while I am overseas? Will I be covered?A:  If your plan includes maternity benefits, you will be covered up to the maximum in Jamaican dollars. You will need to pay out-of-pocket for your medical expenses at the care facility. On your return to Jamaica, submit your claim for reimbursement within 90 days of the service.

Q&A

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A first-aid kit or medicine pouch is an essential piece of luggage when travelling as well. Be sure to carry enough of your regular medicines in their original containers, along with their prescriptions. In addition to these items, it doesn’t hurt to pack the following: decongestants and antihistamines for allergies, pain relievers, cough and cold medication and medicine for diarrhoea, upset stomach and motion sickness or any other over-the-counter drug that you may not be able to access during your trip.

Wear a medical bracelet if necessary and keep a copy of your medical history. In emergencies, these items can aid medical workers in making vital decisions.

Be prepared. If you are covered under a health insurance plan, it is vital to enquire if your coverage will extend to overseas. In this is the case, familiarise yourself with the limitations of the coverage and the areas in which the card is accepted. Most Sagicor health plans have some level of overseas coverage for trips up to 30 days for the policyholder and, in some instances, it is extended to dependents.

Practicing some of these ‘healthy’ travel tips will help to put your mind at ease while you enjoy your stay away from home.

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n part one of our feature, we discussed setting goals as it relates to retirement. In this section, we focus on the benefits of starting early, exploring the different options available and understanding the various

retirement planning phases. When you start saving in a structured manner at a younger age, you have time on your side. You will also allow your savings to work for you. Your savings will grow, not only from your additional savings, but also from the miracle of compounding. This is the result of earnings from interest and from the regularity of the amounts being saved. Due to the miracle of compounding, starting a little earlier makes a big difference. With the uncertainties of the future, an early start will allow for unexpected setbacks.

By Marlene Motta, Senior Benefits Consultant, Employee Benefits Division - Marketing

Take the mystery out of your retirement planning (part 2)

Sagicor helps

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ExplorE DiFFErEnt rEtirEMEnt optionSThree main sources of saving for your retirement are: • Employer Sponsored pension plans or

Approved retirement Schemes• personal savings and investments• government run national insurance

Scheme

Company-sponsored pension arrangements are the best way to provide for a secured annual retirement income. If you are already participating in a pension arrangement, you are on your way to a secure retirement. Maximise your contributions from the outset. This is even more important as you approach retirement.

Pension arrangements are the only pretax savings options. Combined contributions from employer and employee are allowed up to 20 per cent of gross earnings. These arrangements afford significant tax advantages as contributions are tax deductible, and returns on investments is also tax exempt. Pension arrangements are tax deferred until retirement.

A good guide is to save roughly 20 per cent of your annual income and, ideally, you should begin from your first job. This may not always be possible and if you cannot afford to save the full 20 per cent from your salary, you should then establish a plan and set aside even a small amount on a regular basis. The closer you wait to retirement to start saving, even doubling your savings each month will not achieve the desired objective.

Despite the financial challenges, retirement planning must remain foremost in the your mind. Adopt a structured approach and be SMART with your retirement planning and the journey to and in retirement can be successful.

rooM For unExpEctED SEtBAckSAs no one can predict the future, utilising savings opportunities cannot be overemphasised. This assures that when you are unable to save, the impact on your goals is minimised. Unexpected setbacks include loss of employment and extended periods of illness. With an early start, there will be no need for undue concern if you are faced with any of these occurrences.

gEt StArtEDFirst, you need to understand what your sources of savings are. Next, you need to maximise savings in the most efficient ways and, finally, you need to identify how much you should really be saving. These strategies should be reviewed yearly.

StArt eArlyMAnAge wiSelyAchieve diverSificAtionreMAin focuSedtrAck perforMAnce

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he Sagicor Motivational Seminar (SMS) celebrated its 23rd year of existence in 2012. This annual event was held from Thursday, September 27 to Saturday, September 29 at Iberostar Rose Hall in

Montego Bay. This amazing seminar aims to engage the minds, challenge the status quo and intensify the desire of the Sagicor team members. As they embark on a mission to deliver the best service to clients and by extension the wider community.

The theme of this year’s seminar was ‘On a Mission,’ continuing the celebration and jubilation of Jamaica’s 50th anniversary of independence. SMS features a series of empowerment sessions and seminars for the team members of Sagicor. These speakers were carefully selected and reflected a wide range of experience and backgrounds.

The seminar inspired Sagicor team members to reach for their dreams with great passion and achieve them for themselves, their families, their communities and their country. The two days of the seminar was filled with activities that encouraged team members to achieve their personal mission.

The morning activities began with core fitness/yoga on the beach, led by Kevin Wallen and Sharon McConnell-Feanny, followed by registration and presentations. Each day ended

with a fun evening activity and culminated with top notch nightly entertainment.

Day one presenters targeted the sales staff and featured speakers such as Patrick George Smith, author, lecturer and communication specialist; Derek Mills, coach and wealth advisor, along with two of Sagicor’s own team members, Margaret Audain and Loeri Robinson. Day two saw presentations from Sheryl Lee Ralph, actress, singer and producer; Kevin Wallen, transformational coach, entrepreneur and professional wrestler; Sharon McConnell-Feanny, fitness instructor, entrepreneur and newspaper columnist; Shelly-Ann Fraser-Pryce, double- Olympic champion and sports ambassador, along with Willie Jolley, author, singer and media personality. These experts in their respective fields were carefully chosen to inspire, motivate and teach team members as they strive for the best.

The organising team, SMS2012 Committee, was led by seminar director, Marcia Richards. “I must say that planning a seminar of this calibre is no easy task,” she said. Pre-planning begins as early as a year before the event. In the six months leading up to the event, the 14-member committee oversees the more intricate details involved in the preparations. “There were so many times that I was literally moved to tears just seeing how passionate they were and how freely they gave of their time,” said Richards.

SMS 2012:Work hard, do good

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Highlights

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In addition to being a source of inspiration and motivation for the employees, the SMS seminar also gives assistance to a charity. This year the chosen charity was the Best Care Foundation (formerly Best Care Lodge). The home, which was established in 1976, caters to mentally challenged children and provides residential accommodation, a therapeutic environment through the dispensation of nursing, dental and medical care, special educational opportunities, social interaction and sporting activities. The SMS committee organised activities geared towards advancing the level of care provided at the Foundation. These initiatives were a huge success and that resulted in a donation of over $340,000 in cash and kind to the foundation. A special mention must be made of team members and sponsors who donated to the cause.

The chariTy commiTTee made iT Their mission To ensure ThaT The foundaTion received as much assisTance as possible. over a Two-monTh period, a back To school cloThing and school supplies drive was held across The sagicor Jamaica group and a raffle was held To amass addiTional financial assisTance. The sagicor sTaff enThusiasTically came on board To help wiTh all The iniTiaTives and many also gave of Their Time To inTeracT wiTh The sTaff and children of The home and Tohelp give The faciliTy a well-needed facelifT on sepTember 15, when They also handed over The funds ThaT had

been collecTed.

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Focus on wellness

ust as the Jamaica Public Service Company ( JPS) plays an important role in the country, providing us with energy, the health and wellness of the organisation’s

staff is essential to its optimal functioning. With Sagicor as its insurance provider, the light and power company is able to ensure that its employees receive the best care in this regard.

Joan Mars, Manager of the Employee Assistance Programme and Health (EAP) at JPS, has the responsibility of ensuring that only the highest level of service is provided to the company and that wellness as a lifestyle is encouraged. “We aim at conscious lifestyle changes that help make people healthier and more productive. At some locations, we have exercise programmes; we monitor our canteens carefully so that they can also understand what we are trying to achieve and we also use the internet a lot to send out educational materials on health and wellness,” she explained.

Additionally, employees are able to take advantage of the corporate membership fee at Spartan Health Club, which provides them with a discounted rate that is subsidised by JPS.

The services provided by Sagicor have left JPS singing its praises. “We have an extraordinary group of people who service our plan. With regards to responsiveness to our concerns, Sagicor is very good at that. The plan is managed by special assignment. We have a group administrator and an agent and between them, we get good service,” said Mars. JPS has also been pleased with the electronic card system and the ready access it provides their employees to major medical services. This has resulted in a significant reduction of claims being processed through JPS.

The Sagicor Mobile Units have also proven to be a great assistance in ensuring the health and wellbeing of the JPS staff. With the mobile unit, JPS employees all across the island can receive some level of health care. The unit offers health checks for things like blood pressure and diabetes, as well as electrocardiography and other services. These annual checks are a preventive method to make sure that their employees are in the best of health.

The relationship between Sagicor and JPS is one that has served the power company well and with Sagicor’s track record of service, will continue to do so.

JPS and Sagicor commit to wellness

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Shermaine Robotham-Whyte, PR agent from Health and Communications Projects, educates members of the JPS staff on wellness

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hristmas ham, Christmas cake, Christmas dinner and, one week later, it’s New Year’s Eve. A time of parties

and events, the holiday season is without a doubt one of the most food-filled holiday periods. And with all the days off from work and school, unless you’re among the disciplined few, you didn’t head to the gym.

If you overdid it this holiday season, then getting back on track isn’t as hard as you might think. Don’t expect the weight to disappear, but with some simple steps, you will be back to your pre-Christmas weight and size.

Proper planning is all it takes in order to work off the holiday weight gain. This is the time of year people are most inspired to change, take advantage of this inspiration and set some weight loss goals for yourself. You don’t need to try and work a miracle and shed 20 pounds overnight, but by making some easy changes to your diet over time, you will gradually lose the weight.

Constant maintenance is also important to keep in mind. One day of eating will not cause you to gain a significant amount of weight, but consistent overindulging will. Remember portion sizes and if you can record your food consumption as you eat.

Having this information down in front of you will help keep you aware of your intake and thus more likely to make better choices. Also keep track of how much exercise you get done

in this food journal. Reviewing past entries where you did well can help to motivate you to continue on the right track.

Drinking more water not only helps you feel full, but also prevents you body from tricking you that you’re hungry when, in fact, all you need is to rehydrate. Also, eating light meals more frequently as opposed to three heavy meals a day has been found to keep weight gain at bay.

To avoid some of the liquid alcohol calories you might consume during a post work happy hour, alternate each drink with a glass of water. This not only lowers your overall caloric intake, but also lowers your alcohol consumption. The more alcohol you consume, the lower your inhibitions and reasoning skills are, which means that you could be likely to eat more than you would when sober.

Finally, the leftover gifts of Christmas cakes and tins of cookies are better left for when you have company visiting. Rather than snacking on these goodies, use this as an excuse to invite some friends over to share them with. It is best that you keep these treats out of sight until you’re ready to consume them as this will reduce the temptation to snack or graze.

By keeping all the above points in mind, shedding the holiday celebration weight shouldn’t be too difficult. And if all else fails, then you can add going to the gym to your rew year’s resolutions.

Eating right

Managing the post-holiday weight gain

Fruits and vegetables contain lots of

dietary fibre which has benefits for your

digestive system.

They also contain antioxidants which

help prevent cancer.

Fruits and vegetables are rich in vitamins which help keep the

body healthy.

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whirlwind of 5ks and 10ks have catapulted me unto a pedestal of ultra-fitness, according to some of my friends, but I don’t think of it that way. The fitter I become, the more unfit I think I am and, right in the

midst of what I thought was my fitness depression about a month ago, I miraculously pulled off my fastest 5K time ever! I had to ask myself, “What does this mean?” It all started a year ago with a tortuous 10k in Portmore. Two friends and I decided that we wanted to do a race, one thing led to the other and after that, it blossomed into the small running team called We Got The Runs. Not before long, the Jakes Triathlon in St Elizabeth caught our attention and I began cross training by swimming, cycling and running every week. After the triathlon, I continued to ride every week and did the occasional run to keep up my form. For about six months, I continued to train, race and for a time, I even paid careful attention to my nutrition. I felt great. However, by September, I took on a second job and time got tight. I reduced my activity to biking once or twice per week. This continuity was due mostly to positive peer pressure from

my riding buddy. Regardless, my diet got sloppy, I felt sloppy, but the positive comments about my fitness level and even physique kept rolling in. I was at the very least confused. It wasn’t until now I realized how much I still did and that the reason I feel so sloppy is because over the past year I have dramatically and almost unconsciously changed my entire lifestyle. Wednesday riding is now a standing order, and racing every accessible run is a must for the team. I didn’t realise it, but I am a fitness freak! The scariest part is it took me an entire year to admit it. Well now that I have come to terms with that fact, I can offer a few tips to the persons who want to get fit too and stay that way. Firstly, find a friend to train with who is just as motivated (or more so) than you. If it’s just the two of you, that’s ok. Secondly, measure your results. This allows you to track progress and when you see those seconds, pounds or inches shaving off, you’re going to keep at it. Lastly, set a goal. I kept riding because I had a set amount of kilometers I wanted to ride this year and I’ve already passed it. Most importantly, find something you enjoy doing - but still be prepared to work hard at it.

My fitness

By Andrew Walcott

AConfessions of a ‘fitness freak’

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t’s that time of year when along with the new year cheer, germs are also spread. Flu season. Keep yourself and your family safe by taking just a few precautions.

Germs are most easily spread through touching, so good hygiene is very important, especially among children. When coughing or sneezing, do so into a tissue or the crook of your elbow. Hands are the body part that most commonly comes into contact with other people and so are landing points for all kinds of germs. In work situations, it is almost impossible to avoid touching other hands, so ensure that you wash them soon after. If soap and water are not readily available, then use an alcohol-based hand sanitizer.

With new year resolutions still fresh, many people go into overdrive at work to maintain their goals. Getting as much sleep as possible is important to keep you immune system functioning at its best. When you are tired, your body cannot fight infections well. Eight to 10 hours per night is the recommended amount for optimum functionality.

Eating healthy, or at least eating lots of fruits and vegetables, helps to build and support your immune system. And there are many other benefits to eating well. Another healthy habit that benefits your immune system is regular exercise.

Also, avoid other sick people. This sounds obvious, but it can often be difficult. If friends and family members are ill, then your instinct may be to take care of them and help them get better. Unless they are dangerously ill, the flu won’t be the death of them and you need to take care of yourself. This also includes avoiding crowds. Shopping centres, parties, school events, all of these are filled with potentially infected people with germs willing to find a new host body.

Finally, increase your vitamin C intake and ensure that you get the requisite daily amount your body requires. Vitamin C tablets are easily accessible in pharmacies all over or you can also get your vitamin C fix from a variety of juices like orange (or any other citrus) and cherry. Both options are far better tasting than flu medicine.

By just following these tips, you should be able to keep yourself and your family healthy this flu season.

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Family health

Preventing the flu

increase your vitamin c intake and ensure that

you get the requisite daily amount your

body requires.

hiv helps cure cancerA young girl dying from Leukemia is now healthy with no sign of cancer after disabled HIV cells were used to reengineer her immune system. Developed by researchers at the University of Pennsylania, this experimental treatment has been tested on a dozen patients. Emily Whitehead was one of the first children to undergo the treatment and, despite it being a difficult process, she is now in remission. HIV is good at getting to cells, so the genetically modified HIV cells target the cancer, wiping it out. Results have varied for those receiving this treatment, but the majority have improved when no other course was working. This treatment is also cheaper than a bone marrow transplant.

- Telegraph

Become an athlete, live longerThe British Medical Journal has published research suggesting that athletes live on average 2.8 years longer than the average person. And those who participated in non-contact sports such as cycling and tennis had the longest lifespan of all. Experts say that just by doing a little more exercise, everyone could benefit from this survival advantage. The recommended level of physical activity for adults is 150 minutes of moderate to vigorous exercise each week.

- Healthland.com

loneliness linked to dementiaThe Journal of Neurology Neurosurgery and Phychiatry published a study that reported that people who felt lonely, despite the number of friends, family and acquaintances they had, were at higher risk for dementia than their counterparts who lived alone. However, results are not concrete and the opposite could also be true, as loneliness could also occur as a result of dementia and the decreased cognitive functions.

- Guardian

Health news

The latest information in health and wellness

he recent outbreak of dengue fever had everyone looking for ways to ensure that they did not fall prey to the Aedes Aegypti mosquito. Since there is no vaccine for dengue, taking the steps to prevent it from happening

is the next best way.

Water is a necessity for the mosquito breeding process. Ensuring that there are no pools of stagnant water anywhere around you is an important step to combat the development of mosquitos, which in turn lowers the likelihood for the spread of dengue. If you have pots outside, plant holders, old tyres, even plant pieces such as coconut boughs, these can all become mosquito breeding grounds. Empty these of water and ensure that there is proper drainage taking place outside.

Many people have a catchment for rainwater to use for various purposes, often to water plants. This should be kept covered as much as possible when it is not raining to avoid it becoming a mosquito nursery. If covering this is not possible, another way is to keep little fresh water fish in the container. These fish will eat the mosquito larvae preventing reproduction.

This is a good natural way to keep your household as free as possible from the tyranny of mosquitos. Additionally, if your water container empties from the bottom, then a thin film of oil on the top will inhibit mosquito reproduction without hurting the water supply.

Any little nooks and crannies that may occur in your yard space are worth eliminating. If this is not possible, then consider filing them with sand. Another thing to consider is possible leaks around the house. Anywhere water is leaking regularly is likely to harbour mosquitos and provides perfect breeding grounds. Water and usually little disruption means that soon enough you will have a scourge of mosquitos on your hands. Fix these and you can save yourself some painful bites, or worse dengue.

Sometimes, though, try as you might, you will not be able to get rid of them all and that is where investing in some mosquito repellent, destroyers, bed netting and a mosquito racket will come in handy.

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Preventingmosquito breeding grounds

Healthy home

hat is menopause? This denotes a cessation of menstruation and all the eggs have depleted. Usually occurs around 50th year in a woman’s

life. It is a normal biological process which symptoms can be mild to non existent.

At birth female has about one million eggs, by puberty the number decreases to 400,000 and only about 400 of these eggs will mature during the reproductive years.

Symptoms of menopause may include: hot flashes, heat, sweating, vaginal dryness, forgetfullness, poor concentration, frequent urinary tract infections, headaches, cold hands and feet, irritability, mood swings and poor sleep.

There are a variety of natural remedies that can be used to ease the process of menopause. Improvements in your diet can help, by increasing the amounts of plant food, especially those containing phyto-estrogens from plants such as soy (not in excess but to balance with your depletion), nuts, whole grains, parsley, fennel and fresh fruit.

Nutritional supplements can also help. Vitamins E and C, omega 3 fats, magnesium, calcium and flaxseed/seaweed

are all good. Herbs such as dong quai and black cohosh can be helpful to balancing the endocrine system. Black cohosh balances a hormone called leuten by balancing blood flow and reducing inflammation. Dong quai improves the balance between estrogen and progesterone. Other herbs like evening primrose and ginkgo biloba also alleviate symptoms.

By exercising at least three time per week, whether walking briskly, running, or cycling, these all assist in keeping balance of the hypothalamus located in the brain an which controls functions such as body temperature, metabolism, mood, stress related symptoms and hormones.

The psychological viewpoint of menopause can also have a bigger effect than most would think. Many women in tribal groups, like the Mayans, do not experience any symptoms at all and this is attributed to their ‘attitude’ towards menopause. The psychological effect is that it is an honourable position to be in, now accepted as an elder and it is welcomed as part of the life process. In the west, women are programmed to view this period as uncomfortable in every way so that it is predetermined by them that this will be a difficult transition.

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Traditional medicine and menopause

Ask the doctor

Nicola Crosswell-Mair is a Traditional Medical Practitioner in Complimentary Medicine. She can be contacted at crossmair@yahoo.com

Sagicor Life Jamaica Limited28-48 Barbados Avenue

Kingston 5, Jamaica.

Phone: 1-888-Sagicor (724-4267)Fax: (876) 929-4730

www.sagicorja.com

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