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Sun Safety

Sun Safety

Feeling the warm sun can feel like a dream compared to freezing Minnesota winters. But it is important to prevent exposure to ultraviolet
rays, the biggest risk factor for skin cancer:

  • Minimize your time in the sun when rays are the strongest, between 10am- 4p and don’t use tanning beds or lamps
  • Select a sunscreen with broad spectrum protection to guard against ultraviolet A (UVA) and ultraviolet B (UVB) rays
  • Re-apply sunscreen with at least (SPF) 30 or higher every two hours, after sweating or being in the water
  • Wear dark, dry, tightly woven clothes, a wide-brimmed hat, and sunglasses with UV-protective lenses


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Summer Fun Challenge

Summer Fun Challenge

Think of how many steps you can rack up during your activities and summer getaways!

  • Register: July 1 July 13
  • Challenge Dates: July 11 July 25

Watch for email reminders from My Health Rewards and messages on the My Health Rewards portal and app under the Social/Challenges section.

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Summer Survival

Summer Survival

Summer can be cold, hot, buggy, stormy, AND a lot of fun! It’s a good idea to be prepared for most situations and create a summer survival kit for your vehicle to protect yourself and your family. Whether it’s a cross-country vacation or a day at the beach, have items handy for your personal needs wherever you travel. These ideas are just a few to get your summer survival kit started


  • Plan ahead for vehicle service for brakes,fluids, belts, hoses, and oil.
  • Check tire condition and pressure. Have a tire pressure gauge, a working spare tire,and a jack.
  • Keep a car emergency kit that includes a flashlight, fresh batteries, first-aid supplies, drinking water, non-perishable snacks, car battery jumper cables, emergency flares or reflectors, rain poncho, basic tool kit, duct tape, gloves,and rags or paper towels.
  • Don’t rely on GPS alone. Have a map or print out the destination directions in case cellular coverage is spotty.
  • Stay gassed up. Always fill up —even if you have half a tank.
  • Consider purchasing a roadside assistance membership.


  • Medications for pain, nausea, and easing itching discomfort.
  • Snacks that can handle the heat.
    Chargers for all electronics. Include as solar-powered charger.
  • Sunscreen, sunglasses, and hats.
  • Bug spray and repellent.
  • Umbrella for rain or shade.
  • Soft-sided insulated bag to hold frozen or refrigerated items, or for anything you want to keep from getting too hot.
  • Large beach bag or clothes basket to store and carry all of your summer survival kit items in your car.


  • Water bottles for everyone that can easily be refilled.
  • Folding camp chairs for outdoor events or gatherings.
  • A beach towel or blanket for cooler days,sitting on the beach or grass, or covering your car seats when you have a wet dog or kids.
  • Tissues – especially if you have allergies.
  • Wet wipes to clean up dirty fingers and messes.
  • Hand sanitizer. The pumps fit nicely in each door pocket or cup holders.
  • Reuse grocery bags or add a small garbage bin to your back seat for collecting trash in your car.

45% of Americans take a summer vacation. They average 568 roundtrip miles. 657 million trips are taken between Memorial Day weekend and Labor Day weekend.


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Race Running

Race Running

Train your way to a 5k.


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Brain Health

Brain Health

Alzheimer’s  Disease & Dementia

According to the Mayo Clinic, Alzheimer’s disease is a progressive neurological disorder that causes brain cells to die and the brain to shrink. This disease is the most common cause of dementia, a brain disease which also causes mental, behavioral, and social decline.

In the United States, nearly 6.2 million people age 65 and older live with Alzheimer’s disease and 2/3 of those diagnosed are women.

Many people experience symptoms much earlier in life and their brain figures out a way to compromise and be fully functional despite the new  challenges that arise. This  compensation often leads to a late diagnosis and irreversible brain damage. Therefore,
recognizing early signs is very important for preventing or delaying dementia caused by Alzheimer’s.

Early Signs

  • Forgetting recent conversations or events
  • Repeating statements and
    questions multiple times
  • Routinely misplacing items in odd locations
  • Having trouble finding the right words to identify objects or express thoughts


More research is needed to confirm strategies to prevent or delay dementia caused by Alzheimer’s, but living a life that
promotes good overall health is a great place to start.

  • Regular physical activity
  • A healthy diet
  • Controlling blood pressure
  • Keeping your brain active and sharp


Playing brain games can be an engaging
way for anyone — especially those who
are aging — to improve memory, mental
health, attention span, and reduce the risk
of Alzheimer’s. Check out the following links
for a variety of FREE online brain games!

Alzheimer’s is not just memory loss. Deaths from Alzheimer’s have more than doubled between 2000 and 2019, while those from heart disease — the leading cause of death — have decreased.

Source: Alzheimer’s Association

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May is Mental Well-being Month

In the 2019 National Health Survey, 4.7% of adults aged 18 and over reported regular feelings of depression. In 2020 that grew to 6% or 14.8 million!

Suicide and Depression

We have all had days where we feel down. A failed project at work or an argument with a
friend can cause you to feel blue. But when you feel down or low for multiple days or weeks, you may be experiencing depression.

Clinical depression is defined as feeling down for an extended amount of time. Lack of sleep, difficulty concentrating, hopelessness about the future, or even thoughts of suicide are common symptoms of clinical depression. Untreated depression or mental illness is a major cause of suicide. An important way to take part in suicide prevention is to understand the issues that concern those in crisis and to help change the conversation around suicide and mental health.

Spot the Warning Signs

People who are contemplating suicide can show many signs,
but here are some of the common ones to look for.

  • Talking about wanting to die and/or talking about death often
  •  Starting a will and getting their affairs in order
  •  Withdrawing from social contact and wanting to be left alone
  •  Increased use of alcohol or drugs

Take Action

Five action steps for communicating with a friend or family member who may be contemplating self-harm:

  1.  Start a non-judgmental conversation. Ask “Are you thinking about suicide?”
  2.  Keep them safe from lethal items or places.
  3.  Be there, listen to them carefully, and acknowledge their feelings.
  4.  Help them connect with resources and professionals.

    • Make It OK provides support in dealing with stigma of mental health at

    • The NIMH Helpline can be reached Monday – Friday, 8:30 a.m. – 5 p.m. ET, at 1-866-615-6464 or by email at

    • Right Direction crisis hotline provides free information, tools, and resources to help raises awareness about depression in the workplace and demystify the symptoms and treatment options at or call 800-273-8255.

    The Trevor Project supports LGBTQ+ at and 866-488-7386.

    • The National Suicide Prevention Lifeline (NSPL) is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24/7 in the United States. Go to or call 1-800-273-8255.

    Beginning July 16, 2022, 988 has been designated as the new three-digit dialing code that will route callers to the NSPL

  5. Stay connected with them and follow up often.
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Financial Wellness

Financial Wellness

Planning for the future can prevent you and your loved ones from experiencing unwanted stress during big life moments, whether they are expected or not.

Whether you are investing your hard-earned money, saving for retirement, creating a will, or putting aside some money for a child’s college fund, taking time today to assess these matters can help greatly in the future.

Here are some steps you can take to prepare for your financial future:

Get organized. Create a list of all accounts: bank, investment, credit, health savings, retirement, etc. Include account numbers, passwords, and links to their online sites. Store these in a safe place along with other important documents, like a will, and update as needed.

Seek advice. Meet with a financial advisor to talk about your long-term financial goals and concerns. These professionals can help you take the proper steps toward financial security.

Learn more:

Debt Management

Voya Financial

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30 Days of Biking – Healthy Saint Paul

30 Days of Biking –
Healthy Saint Paul

30 Days of Biking is a pledge to bike every day in April. Any amount of time on a bike counts for the day.  Down the driveway, practicing wheelies in the street, or a commute to work all would count for a bike ride that day!

You will have to track your bike rides in My Healthy Saint Paul under the “workouts” feature.

Enter the type of biking you did and how long (time or distance) your ride was and it will go towards your 30 Days of Biking.

Once you’ve entered all of your rides for April, take a screenshot of your Workout Tracker and send it to by May 7th and you’ll receive a code to earn 1,000 points!

It is worth noting that a fitness tracker does not automatically upload bike rides into Healthy Saint Paul.

30 Days of Biking is an event hosted by the Joyful Riders Club. You can find their weekly rides on their

Facebook Page ( and take an official pledge on their website at You are encouraged to share your rides and adventures through social media using #30daysofbiking. This is not necessary to earn the 1,000 points.

Below are instructions for logging your bike rides – feel free to contact for assistance or more information on 30 Days of Biking!

Login to My Healthy Saint Paul at:

Hover your mouse over “Home” and click on “Stats

Scroll down to and select “Log a Workout”

Select the type of cycling you did and how many minutes your ride was

Once finished select “Save” and that’s it!

*NOTE* You must enter an amount of time to record your ride but do not have to enter distance

Once you have recorded all of your bike rides for the month, you’ll have to take a screenshot of your  “workouts” for the month and send it to You will then receive instructions on how to redeem your points! **You must send the screenshot by MAY 7th**

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Citywide Spring Cleanup

Annual Citywide Spring Cleanup  Saturday, April 23rd from 9:00am-11:30am.

This family-friendly, community-focused event is designed to engage citizens, neighbors, and friends to clean up our parks and neighborhoods.

Each year, volunteers gather across Saint Paul at multiple cleanup sites to pick up litter that has recently become uncovered by melting snow. The cleanup sites are places where volunteers come together to meet one another, register, collect supplies (trash bags/gloves), and enjoy refreshments.

There are 18 cleanup sites this year that volunteers are free to drop in at. Visit to register and for more information.

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Bridge the Gap between healthy and tasty

Find healthy and tasty food with help from a dedicated health coach

Food choices influence your energy, sleep, and even mood. Work 1-on-1 with an Omada health coach to find food that fits your lifestyle and health goals.

Four steps to healthier lunches

Step 1: Fill up half of your plate with non-starchy veggies in a variety of colors.

Step 2: Pick good quality protein that can be enjoyed hot or cold, like tuna.

Step 3: Healthy fats help give your body everything it needs.

Step 4: Add a bit of fun like blueberries or dark chocolate – to help you stay on track.

Start new healthy habits with personal support:

  • Speak with a dedicated health coach
  • Get connected devices to track progress
  • Enjoy a community of support

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