As the month of love, February is a great time to put extra effort into prioritizing your physical, mental, and financial well-being. This issue of Start Healthy is here to help with a look at the various benefits of hobbies, a deep dive into the psychology of money, two delicious winter meals, and strategies for combating “tech neck.”
Here’s hoping you have a wonderful month! As always, it’s a pleasure to send you this magazine.
More than 60 percent of Americans say their hobbies are very or extremely important to them, according to a Gallup poll. And it’s easy to understand why—besides providing a fun escape from everyday life, your recreational pursuits can have a positive impact on you in a variety of ways.
You may think of hobbies merely as ways to pass some time, but they can also have a significant impact on your overall wellness. While the physical benefits of frequently participating in a sport can be obvious—strengthening your muscles and cardiovascular endurance, to name a few—even less strenuous pastimes, such as crocheting, gardening, and playing an instrument, can have a positive effect. In addition to lowering your heart rate and blood pressure, research has found that replacing just thirty minutes of sitting a day with a light physical activity can better your life expectancy.
A hobby can be a great way to put a smile on your face and distract you from life’s demands. In fact, studies show that people who pursue a hobby are less likely to experience stress and depression and more apt to feel happy and relaxed. For instance, Patrick Sullivan, a retired art teacher living in Glen Falls, New York, finds painting to be a considerable mood and health booster. He enjoys using his brushes and paints to depict his family’s and friends’ favorite places on canvas. “I feel so blessed to have such a positive and relaxing pastime,” he says. “I love what I do and am so very appreciative to be able to preserve these treasured places through art.” So if you’re feeling a little low, find or engage in a hobby you can take joy in; many doctors even prescribe doing so as a holistic intervention to help patients with their emotional health.
If you prefer a challenge, you might enjoy tackling puzzles like Wordle or Sudoku. Problem-solving activities can be fun and stimulating, especially if you compete against friends and family. The buzz that often comes with completing them can be incredibly rewarding in itself, and it’s been shown that adults who regularly work on word and number puzzles tend to have sharper memories and a lower risk of developing dementia. That said, however, you don’t have to enjoy puzzles to better your brain; any hobby that keeps your mind active, like cooking, golf, writing, or refinishing furniture, can allow you to stay mentally agile.
Birds of a feather flock together—the same goes for hobbyists who share a passion. Just about any hobby can open the door for new friendships, whether you’re convening with birders on a nature trail, chatting with fellow readers in a book club, or mingling with wine enthusiasts on a vineyard tour. Such connections provide the support needed to navigate much of life’s challenges, and people who have satisfying relationships even tend to be healthier and live longer.
A new hobby can help you expand your horizons and push yourself in new and exciting ways. If you adore sampling new cuisines, for example, consider booking a trip to eat amazing food; you could savor lobster rolls in Maine, sugary beignets in Louisiana, or fiery chilis in Texas. Are you looking to build certain skills or tackle a longstanding anxiety? Target activities that will make it easy to do so: volunteering is an excellent way to develop teamwork and better your community, while indoor rock climbing can allow you to confront a fear of heights.
It’s not a big reach to believe that developing a new hobby could help you start a novel career, which could provide a stress-relieving dose of financial security. For instance, Sullivan now has a small business, Sullivan Studios and Painted Memories, through which he creates custom paintings for his customers. And he’s not alone in wanting to find fulfilling work postretirement; nearly two-thirds of Americans hope to open a small business when they reach that age. Finding a hobby that can provide an income is a great way to do so. Many can easily translate into a viable business—some that work well for retirees include pet care, arts and crafts, and photography.
As you can see, there are many reasons to devote yourself to a hobby besides the sheer enjoyment it can bring you. And if you don’t know what pastime you’d like to pursue, consider what your friends and family are doing; chances are you’ll enjoy those activities too.
Money is a powerful force that plays a big role in our lives, and no matter how much we may plan and strategize, sometimes it can still feel out of our control. Though there may be external elements at play, this is often due to the numerous psychological factors that can influence our somewhat complex relationship with money. By examining these connections, we can begin to have a deeper understanding of our spending and saving habits and adjust them in a more positive direction.
While we all know money can’t buy happiness, that doesn’t mean there’s no connection between the two at all. In fact, our emotions are often major driving factors behind our financial decisions. Money itself can evoke a wide range of feelings, including fear, anxiety, guilt, and shame, that can override logic. For example, someone who’s feeling stressed about debt may be more likely to avoid making financial decisions altogether. But even unrelated emotions can shape our actions: we tend to make more impulse purchases when we’re happy and excited, and if we’re sad, we may participate in a little retail therapy, even if it’s not a smart financial choice.
However, that’s not to say that all emotions inherently lead to bad decisions. The way you feel about money can motivate you to work harder in your career, build a larger savings account, or increase your overall financial literacy. The key is understanding which emotions can be triggers for your financial habits—both good and bad. By defining the relationship between the two, you can better recognize your tendencies and develop healthier strategies for coping with them.
Most people’s relationship with money is deeply influenced by their upbringing, family dynamics, and early experiences. In our formative years, we often establish initial beliefs about the core purpose of money, which we then carry with us into adulthood. For instance, if you grew up in a household where money was always tight, you may have internalized the idea that it is scarce and difficult to come by, making you feel continuously anxious about your spending.
In 2011, financial psychologist Brad Klontz introduced the concept of “money scripts,” or beliefs and attitudes we develop about money during childhood. They can be broadly categorized into four basic groups:
Although you may identify closely with one of these scripts, that doesn’t mean you’re stuck with it. If you can see which one you tend toward the most, you may become better aware of its influence on your financial habits and, thus, more able to adopt healthier ones.
Like in many other areas of our lives, our financial choices are often impacted by our inclination to simplify information and filter it through our own experiences and preferences. These are our cognitive biases, and they can cause us to make decisions that may not be the best for us in the long run. Consider the anchoring bias, for instance, which occurs when a person relies too heavily on a single piece of information to make a decision. This can potentially lead to suboptimal choices regarding investments, salary negotiations, and much more.
As another example, confirmation bias can lead you to intentionally look only for information that aligns with your current beliefs. This bias can easily obstruct financial growth; since you aren’t looking at a variety of sources, you may be overlooking alternative investment strategies or financial plans that can lead to greater success. Overcoming these biases starts with acknowledging their existence and then working to make more rational and informed choices.
When you understand the psychological factors impacting your relationship with money, you can create healthier habits that may improve your overall financial well-being. To help you on this journey, download the Positive Money Habits Tracker linked below. For additional support, consult with a financial advisor who can help you with your specific situation.
There’s nothing like a fulfilling meal to warm you up on a long, chilly night. These two recipes for poached beef fillet and a lentil loaf are perfect for winter, bringing comfort and satisfaction on even the coolest of days.
This classic beef recipe is a harmonious blend of flavors, designed to satisfy your taste buds while keeping things on the lighter side.
Topped with a sweet and tangy currant glaze, this meat-loaf alternative combines lentils with a medley of vegetables, flaxseed, and garlic for a burst of flavor.
recipe by patterson watkins
photos by patterson watkins
In this delightfully delicious yet low-fat recipe, beef fillet is poached in a red-wine broth and served on top of leeks simmered in savory nonfat half-and-half.
Serves 4
recipe by patterson watkins
photos by patterson watkins
This vegan-style “meat loaf” is packed with flavor from a filling mix of lentils, carrots, celery, onions, flaxseed, and garlic and a sweet and tangy currant glaze spooned on top.
Serves 4
Have you ever monitored the amount of screen time you accumulate on your computer, TV, or mobile phone? On average, Americans while away about seven hours daily using these devices for activities like texting, scrolling social media, watching movies, and doing work-related tasks. Spending so much time in front of screens can make you susceptible to tech neck, which arises from excessive strain on the muscles at the back of your neck. This guide can help you recognize the warning signs, understand treatment options, and adopt preventive measures.
When people use their computer screens, they often lean forward, and when looking at mobile devices, they tilt their heads downward. The human head only weighs about ten to twelve pounds, but putting it in either of those positions exerts between fifty to sixty pounds of force on the neck. Naturally, holding your head these ways for extended periods can have negative implications for your cervical spine, increasing your likelihood of experiencing frequent discomfort or pain.
The symptoms of tech neck can differ from person to person based on their typical neck position, but they generally include headaches, shoulder pain, stiffness in the upper back, restricted neck motion, rotator cuff tendonitis, or numbness or tingling in the arms and hands. When left unaddressed, these symptoms may result in long-term health problems such as nerve damage.
The most suitable treatment for tech neck depends on the severity of the symptoms. Various therapies, ranging from home solutions to physical therapy, can be effective options.
Apply heat and ice
If you think you may have tech neck, first try this simple method. Apply ice to the base of your neck for fifteen to twenty minutes at a time, followed by a break of the same length. Do this periodically for the first forty-eight to seventy-two hours, at which point you can switch to a heat remedy, such as a heating pad or hot shower.
Rest your neck
Reduce activities that aggravate the pain by cutting back on screen time or taking breaks every twenty to thirty minutes. You could also consider getting a massage to relax your neck and shoulder muscles and boost your range of motion.
See a physical therapist
Physical therapy can help reduce your pain, strengthen your neck muscles, increase your flexibility, and improve your posture. A physical therapist can further guide you in implementing healthy habits to manage or even completely eradicate tech neck.
With how much we rely on our devices for work, communication, and leisure, tech neck may feel inevitable—but it doesn’t have to be. By following the tips below, you can better protect your neck and prevent symptoms from developing.
Check your posture
How you hold your body while sitting or remaining in a stationary position for long periods can make all the difference between staying flexible and feeling neck pain or soreness. When seated at your desk, be sure your elbows are bent between 90 and 120 degrees and your arms are not extended too far from your body. Additionally, make a concerted effort to relax your shoulders and pull your shoulder blades back. Monitor and adjust your posture throughout the day to help ensure your spine is properly aligned.
Get a posture-friendly office chair
Consider purchasing an ergonomically designed chair that provides support and comfort to avoid undue stress to your neck and shoulders. Select one with a cushion that fits the shape of your neck and offers lumbar support. An adjustable swivel chair that goes up and down can also enable you to adjust to a height that works best for you.
Stay active
Be sure to get up and move around at least once an hour to loosen muscles that may be starting to get tight. Even doing just a few stretches such as shoulder rolls and neck rolls can help prevent stiffness and soreness; download the exercise guide below to keep handy as a reference.
Adjust your screen height
Use a standing desk or monitor stand to line up your computer screen at or just below eye level to prevent tilting your head too far forward or downward. If you regularly use a tablet or smartphone, you can get a device holder that sits on a flat surface to bring your mobile device into your line of sight. Or attach a clip-on holder, which can be adjusted both vertically and horizontally, to the edge of your desk.
To minimize your risk of tech neck, strive for a healthy balance between screen time and other activities in your daily routine, and make a conscious effort to better your posture for greater spine health.