Money Saving Strategies In Healthcare

Happy 2025 to all of you. I hope that this year is filled with happiness and good health!

Healthcare can be expensive. Insurance is costly and will usually cover the majority of the bills but it doesn’t always cover everything. The out of pocket expenses can be significant. This month’s column will hopefully help you to save some money and mitigate some of the out of pocket expenses.

The best way to save money on healthcare is to be healthy! Easier said than done, I know. Avoiding alcohol and smoking, frequent exercise, eating lean meats, vegetables and fruits, drinking plenty of water and adequate sleep. Simple, right? Well, when things don’t go right, here are some ways to hopefully save some money. 

1. Regular appointments with your physician. Preventative medicine is the most effective method to stay healthy and save costs. It may seem foolish to see your doctor when you are healthy, but the examinations and blood work can catch an issue before it becomes serious. Serious illness is expensive. There is no greater return on preventative care than with your teeth. See your dentist regularly and practice good oral health. Many insurances don’t cover dental care so preventing the root canals, fillings, and dentures will make a significant difference.

2. Choose a health plan that is right for you. When young and healthy, a higher deductible plan will save money in the long run. As you age or if you are ill, a higher premium will provide more robust coverage which may ultimately save money. Shop around yearly or every couple of years to compare coverages. Try to use an independent broker who has your best interest in mind.

3. Use a Health Savings Account (HSA) or a Flexible Savings Account (FSA). These programs allow you to set aside pre-tax dollars for healthcare expenses. Each program has its pros and cons, speak to your tax advisor or accountant for more information. 

4. Know your insurance plan and benefits. All too often patients have no idea of their coverage limits and benefits. If the plan rules are not followed, it can cost you a ton of money. You may need a referral or pre-authorization for tests or procedures. Always check with your primary care physician prior to seeing specialists or other practitioners. Choose in-network providers and outpatient facilities when possible. Take advantage of programs and discounts offered by your insurance plan. 

5. Lower the cost of prescriptions. Ask for generic alternatives for medicine. Also, look into discount programs which may help to lower the costs. 

6. Choose high quality foods. As I have mentioned in previous columns, higher quality food is more nutritious. It may be more expensive but it is better for you in the long run. 

7. Eat less. The biggest issue we have in America is portion control. We just flat out eat too much! With smaller portions, your groceries will last longer. Sometimes the simple answers are the best ones. 

8. Stop wasting your money. I believe I have devoted some part of almost every column I have written to poke holes in the innumerable myths and charlatans on the “misinformation” highway. If you step back and think about all the money you have spent on vitamins, supplements, gadgets, braces, etc., you might be surprised. Always pause before making a decision on your health. There are a million quick fixes for everything. Use your common sense, If it is too good to be true, triple check it before purchasing!

If you have any questions that I can answer in future articles, please feel free to email me at scacciaptsc@aol.com.

Yours in Health,

Bob Scaccia PT

Scaccia Physical Therapy Windham, NH

Dracut Physical Therapy Dracut, MA

Milestone Fitness, Windham 

*Originally written for the Pelham Evergreen Paper*

Eggs, Wonderful Eggs!

Many of you remember that catchy jingle, “Brown eggs are local eggs, and local eggs are fresh!” Every time I see a brown egg, I sing that tune. The problem is that it was a marketing gimmick and 100% false, but that is ok; I still love it. The truth is that the color of an egg is determined by the breed of the chicken.

The egg has been villainized in the past due to the cholesterol it contains but researchers have debunked that myth. Eggs are now celebrated for their health benefits; my aim in this month’s missive is to encourage you to eat more of them.  Here are the facts to convince you.

1. Eggs are sometimes called a ‘perfect protein’ as they contain all nine essential amino acids. Amino acids are the building blocks of proteins that are necessary for good health. One egg has 6 grams of high-quality protein. Starting your day off with protein helps sustain mental and physical energy throughout the day. 

2. Eggs are rich in choline, an essential nutrient that promotes normal cell activity, liver function, and the transportation of nutrients throughout the body. A commuter rail for vitamins and minerals!

3. Eggs contain zero carbohydrates and zero sugar. They are obviously a great choice if you are trying to limit your carbohydrate and sugar intake. 

4. Low cost. Eggs vary in cost (more on that below), but they are one of the lowest priced proteins.

5. Eggs are good for you and have no chemicals, preservatives, or hormones. Also, they are usually fresh as most eggs leave the farm within 24-36 hours of being laid.

6. Omega-6 content: The recommended daily intake is 4 milligrams per day, and one egg yolk can have 1.8 mg, depending on the quality of the egg. Omega 6’s are crucial for brain function and the regulation of metabolism. 

7. Eggs also contain folate, vitamin D, iodine, and B vitamins. Folate is important for red blood cell formation and cell growth and formation. Folate is important prior to and during pregnancy. Iodine is essential for the function of the thyroid. Vitamin D helps the body absorb calcium and the B vitamins are important for a host of cellular functions.

8. Increasing egg intake has not shown to cause any appreciable increase in overall cholesterol levels.

9. An added benefit: Eggs have the lowest planetary impact among animal proteins! 

The quality of the source does affect the nutritional value of the eggs. According to a 2003 Penn State study, Eggs that are “pasture raised” have twice as much Omega 3s, 3 times the Vitamin D, 4 times the Vitamin E, and 7 times more beta-carotene than caged eggs.  The marketers like to play tricks on you so here are the definitions: 

Caged: Hens are confined to cages with a 67-square inch space each. They never see the light of day and consume a corn or soy diet. Over 90 percent of eggs in the U.S. come from hens that are kept in cages for their entire egg-laying lives. 

Cage-Free: These ladies have more room than caged hens, since each is given less than 1 square foot. Still, they’re not entirely “free,” since they’re confined to barns and consume a corn or soy diet.

Free-Range: Allotted less than 2 square feet per hen, these animals have more space than their caged and cage-free peers, but they don’t get outdoors as much as you may think. Some seldom get to see the light of day and many eat a corn- or soy-based feed.

Pasture-Raised: These ladies are given at least 108 square feet each and consume some feed and lots of grass, bugs, worms and anything else they can find in the dirt. They tend to be let out of the barns early in the morning and called back in before nightfall.

The pasture raised are more expensive but still economical considering their benefits. The cost of a dozen pasture raised eggs at Whole Foods is roughly $9.00.  That is only 75 cents per egg! I know many of you remember eggs being $1.99 but those chickens are in cages and never see the light of day. They are fed only grains, which chickens don’t normally eat. This produces a less nutritious egg. Remember the phrase, ‘you are what you eat?’ Well, the same goes for hens and the eggs they produce!

In closing, embrace the egg! It is an inexpensive, high quality, nutritious food. See you next month!

Yours in Health,

Bob Scaccia PT

Scaccia/Dracut Physical Therapy

Milestone Fitness, Windham 

*Initially written for the Pelham Evergreen Newspaper*

Elbow Pain With Yard Work

Elbow pain exacerbated by yard work can be frustrating especially with Spring clean up and early summer maintenance.  There can be a number of reasons why you’re experiencing these symptoms, but some of the more common ones can be addressed early prior to seeking professional care.

Elbow pain typically manifests itself along the inside or outside border of the elbow joint.  Some of the more common diagnoses are tennis elbow or golfers elbow even though you aren’t necessarily playing any recreational sports.  The high probability of elbow pain in these regions is more than likely because of a common insertion of the muscles of the hand and wrist that either flex or extend your fingers and wrist.  Starting to perform any activity in high volume after months of not using certain muscles can lead to an increased inflammation in the region more commonly referred to as an “-itis” or even to an overuse injury for prolonged issues.

Some easy ways to avoid the symptoms of pain in your elbow would be to check your mobility and strength in the region.  Typical stretches used for the elbow are:

1. Wrist extension/flexion: with your elbow bent, take your uninvolved hand and provide overpressure into extension or flexion of your wrists.  You should feel a stretch across the muscles that you’re passively lengthening.  Be careful not to push too hard, slight discomfort is adequate.

2. Pronation/supination: with your elbow bent and your and in a position to give a handshake, provide overpressure with your uninvolved hand by rotation your arm into supination (holding a bowl of soup) or pronation (turning the bowl over).  You should feel a stretch in both your elbow and wrist regions with these stretches.

Some typical strength exercises are:

1. Wrist extension/flexion:  With your elbow bent and resting on a counter or table, have your hand hanging off the edge and holding a weight or some sort of resistance.  Extend your wrist to work the extensors of the forearm.  Turn your palm over to work the flexors.  Typically for beginners in these exercises, 2-3 sets of 8-12 repetitions is appropriate.

2. Hammer Curls: Sitting or standing, hold onto a weight or resistance.  Start by bending your elbow as if you were going to use a hammer to hit a nail.  Use control through the motion going up and especially going down.  Same as before, 2-3 sets of 8-12 repetitions is appropriate.

~Joseph Young, DPT

Preventing Sports Related Ankle Sprains

Sports related ankle injuries are very common in athletes in a variety of settings. If you are a young athlete, college player, or a weekend warrior, ankle sprains always seem to happen when you least expect it. Listed below you will find some background about what happens during an ankle sprain, why it occurs, and how you can prevent it. If you do injure your ankle and need treatment, come see your Physical Therapist right away to help you recover!

Why does an ankle sprain happen?
      A variety of sports can lead to an ankle sprain. Basketball, soccer, football, gymnastics, lacrosse, baseball, dance, cheerleading to name a few. Any sport that involves jumping, landing, running, cutting, change of direction, etc can lead to an ankle sprain. If your body is going one way and the ankle cannot sustain the load in that direction, it will unfortunately twist in another direction injuring some structures listed below.

What parts of the ankle are injured during a sprain?
     The most common way to sprain an ankle is called an inversion stress. This is when the ankle turns in and the outside of the foot rolls towards the ground. The two most common ligaments that are injured are the anterior talofibular ligament (ATFL) and calcaneofibular ligament (CFL). Both of these ligaments have good blood supply and heal well.

How to prevent sports related ankle sprains?

      The best part of this newsletter. Always warm up before activity and cool down stretch after. Below are some balance and strength exercises to help prevent ankle sprains:

1. Single leg balance: Balance on one leg with the knee of that leg slightly bent. Maintain this position for 20 seconds to start, work up to 40 seconds for 3 sets. Close eyes if balancing becomes easy. Be near something sturdy to catch your balance if needed.

2. Hip 3 way kicks: Wrap a thera-band loop around your ankles. While balancing on one leg, use the other leg to kick forward, sideways, and backwards (return to starting position in between each kick). Repeat this for 8 reps each direction, then switch sides. Start with 2 sets, then increase to 3 sets. Be near something sturdy to catch your balance if needed.

3. 3 way calf raises: Standing, point your toes in towards each other, rise up on toes performing a calf raise. Next, point toes forward, rise up on toes. Lastly, point toes outward, rise up on toes. Complete 10 reps in each direction, work up to 3 sets. Begin single leg calf raise when ready.

4. Sidewalks: Wrap a thera-band around your ankles. Begin to walk sideways, staying in a slightly squatted position. Take 10 steps to the left and then 10 steps to the right.
 

~ Benjamin Sherr

Start Your Day With Water!

Dehydration can present itself as hunger. Instead of reaching for that snack or ignoring the hunger, drink 8 - 12 oz of water. It is important that you drink enough water throughout your day as hydration impacts several areas of our health and day-to-day functions. 

Start your day with a glass or two of water: After sleeping for 6+ hours, starting your day with a glass or two of water helps rehydrate your body, increase alertness, and get your energy levels starting to increase. This will also help with regulating your bowels in the morning too!

FUN FACT: Water can initiate & stimulate increased growth of red blood cells in your system and generate more oxygen within your blood. 

Our bodies and brain are 70% water. When you’re not adequately hydrated, your brain operates on less fuel, and you can feel drained, experience fatigue or mood fluctuations, and can lead to increased reductions in brain performance and memory retention. 

Starting your day with a glass or two of water will help rid your body of the toxins that your body works-out overnight. While you sleep, your body repairs itself and works out the toxins that we accumulate throughout the day. Drinking that glass or two of water in the morning will flush out those harmful toxins and get your day started on a more refreshing note. This will also help bring balance to your immune system, metabolic system, and nervous system!

Water does so much more for the body and your health than this, so it is important to keep up your water intake throughout the day and to stay hydrated.

"How much water do I need per day?" - Great question! There are a few thoughts to this, some people say 64 oz a day, while others believe you need half your bodyweight in ounces per day (example: If you weigh 180lbs you would need 90oz of water per day). I suggest getting no less than 64oz per day - not including caffeine, sorry your coffee doesn't count towards your water intake!