Author Archive

Paid Time Off

2026 January, Benefit Spotlight December 30, 2025

Taking breaks off work is vital to our health and wellbeing. But with countless activities to do and several different months to choose from, how do we know we’re utilizing our Paid Time Off (PTO) to its fullest? There’s a couple things to consider:

Timing

You might be tempted to take your PTO around federal holidays to lengthen your vacation time. In the case of Labor Day or the winter holidays, this could turn just a couple well-placed PTO days into a 9 – 10 day break! But does a longer time off work mean more health benefits? Well, not entirely. Research shows that wellness benefits peak at 8 days, so there’s not much advantage to taking 2 – 4 weeks of vacation, at least in the way of positive health impact. Instead, you would be better off taking several short vacations throughout the year, whenever you start to feel burnt out. That way you relax and refresh more consistently, maintaining higher levels of health and wellness compared to those who take a single, long vacation.

Activities

What you do during vacation is just as important as the length of your break. Unsurprisingly, engaging in work-related activities during vacation does nothing to improve your health and wellness. In fact, it means you won’t see any vacation-powered health benefits, even if you take 8 days off. So, turn off your email notifications, silence all incoming calls, and shut down your laptop. Focus entirely on your time off!

Instead, you could go for a ski trip with your family, take a solo trip overseas, or even have a staycation in your own house. Go on a trip or stay inside, it doesn’t really matter where you spend your PTO. While travel may help you mentally distance from work, there’s not a huge benefit difference between either choice.

Both physical and social activities give you a huge mental energy boost, so choose whichever you prefer. Some ideas include:

  • Camping – The outdoors is a perfect place to reset! But if finding somewhere to pitch a tent is too difficult or costly for you, why not set up camp in your own backyard? You can roast marshmallows (or microwave them, if you’re at home), hunt for fireflies, or look up at the stars!
  • Family Game Night – Settle in for a night of fun with your loved ones! Want a fast-paced, easy-to-pick-up game? Try Uno! Want something a little more tactical? Catan requires a little more set-up but is equally engaging. Puzzles are also great for all ages!
  • A Trip to the Library – Reading is a wonderful (and free) way to spend your PTO, but libraries offer much more than just books! You can also rent movies, participate in craft classes or book clubs, borrow games and toys, and even just bask in the library’s sweet silence.
  • Visiting Another City – Whether it’s a road-trip or a plane ride to a different country, travel is a great way to shake things up. Bring along your friends or family for added fun, or go adventuring out on your own. Either way, you’ll get to escape from all the boring parts of daily life, like vacuuming the house or doing the dishes.

But if none of these ideas appeal to you, research suggests that doing nothing at all is the best way to spend your time off. Compared to social and physical activity, doing nothing has the longest lasting health and wellness benefits, keeping your moods high even after you return to work. So, if you just spend your PTO lazing around the house, don’t feel bad! You’re just maximizing your vacation benefits.

Your brain is like a battery, and it doesn’t work if it’s out of juice. Taking your PTO is an excellent way to relax, refresh, and recharge. Don’t wait until December to use it all in one go, either! Be proactive about your health by sprinkling some vacation days throughout the year. Your mind and body will thank you in the long run!

Give the Gift of Health This Holiday Season!

2026 January, Lifestyle and Wellness December 30, 2025

It’s that time of year again: snowfall, chilly weather, and … sneezes. While the holiday season brings us inside to gather around the fireplace with family and friends, it means an increase in flu cases across the country.

The flu, or influenza, is a contagious virus that infects the respiratory system. It specifically targets the nose, throat, and occasionally, lungs. The flu can cause mild to severe illness, or, in some cases, death. Common symptoms of the flu include:

Jet injectors can generate the same (or more) amount of antibodies as the traditional needle injection can.

People with the flu may experience all, a couple, or, in rare cases, none of the symptoms mentioned. The flu can appear as the common cold, especially in individuals who experience only a sore throat and runny nose. However, the symptoms of the flu are often more intense than those of the common cold, and the virus sets in much more quickly after exposure.

The length of time that the virus is contagious varies from person to person. Generally, people are the most contagious during the first 3 days of feeling sick. However, some adults are contagious 1 day before they begin to feel sick and can continue to infect others from 5 – 7 days after their symptoms develop. Make sure to stay at home for at least a full 24 hours after you are fever-free.

The flu travels in tiny droplets created when a person sick with the flu coughs, sneezes, or talks. If these droplets land in your eyes, mouth, or nose, you could become sick within 24 to 48 hours. You could also become ill by touching a surface with the droplets and then touching your face.

The most effective way to stay safe this flu season is getting a flu shot. This lowers the risk of infection and lessens the severity of your symptoms if you do become sick. The flu shot contains the variants of the flu predicted to be the most common within the season, and a new vaccine is created every year. After receiving your flu shot, your immune system takes about 2 weeks to develop the antibodies needed to protect you from the flu. It’s recommended to get your flu shot in September or October, but it can be beneficial for you at any time. The flu still spreads during the warmer months, just less quickly.

Since the flu is a rapidly changing virus, last year’s shot may not protect you from this year’s strain. Antibodies may also decrease over time, leaving your immune system at risk for catching a serious strain of the flu. Get a new flu shot every year to ensure your body is best equipped for flu season!

If you’re not a fan of needles, there are other ways to receive your flu shot that work just as well. For those under the age of 65, you can opt for the use of a jet injector. This device uses a high-pressure, narrow stream of liquid that delivers the vaccine straight through your skin without ever piercing the top layer. There’s also a nasal spray that is approved for those between the ages 2 and 49.

According to one study, 8% of people who tested positive with the flu in the years 2017-2023 did not have any symptoms at all.

It’s especially important to receive a flu shot if you are considered a high-risk individual. You are considered high-risk if you are:

  • Over the age of 65
  • Living in a nursing home or long-care facility
  • A child under the age of 12 months
  • Pregnant, planning to be pregnant, or have recently given birth
  • Suffering from a chronic illness

In addition to your flu shot, there are other ways to minimize your chances of catching the flu. These include:

  • Washing your hands for at least 20 seconds
  • Not touching your face (eyes, nose, and mouth especially)
  • Covering your coughs and sneezes
  • Regularly cleaning surfaces in your house or place of work

Avoiding crowds

Nobody wants to spend their holiday months suffering from the flu. Make sure you’re protecting yourself and your loved ones by receiving your flu shot. If your New Year’s Resolution is about staying healthy (and even if it’s not), a flu shot is the perfect way to start your year off right!

Testosterone – The World’s Most Misunderstood Hormone

2026 January, Lifestyle and Wellness December 30, 2025

While mainly known for its connection to sexual health and strong muscles, testosterone has a much broader (and more important) role in the human body. It’s not just a “male hormone.” Everyone, regardless of sex, produces testosterone. Testosterone is created by the gonads — the testes or the ovaries — and impacts everything from physical development to mental health.

Testosterone levels are highest in adolescence and early adulthood for persons with testes and begin to decrease naturally around ages 30 and 40. But that’s not the only reason that testosterone levels can suddenly drop off. Chronic health conditions, stress, or cancer treatments, such as chemotherapy or radiation, can also impact testosterone levels.

While persons with ovaries naturally have lower levels of testosterone in their bodies, having too little can also have negative side effects. Regardless of sex, the most common symptoms of low testosterone are:

  • Osteoporosis or weakened bones
  • Low libido
  • Loss of muscle mass or muscle weakness
  • Loss of body hair
  • “Parchment-like” skin
  • Issues with memory and concentration
  • Fatigue
  • Depression, irritability, or anxiety

Currently, the FDA only approves the use of Testosterone Replacement Therapy for persons with testes that have hypogonadism, a medical condition that results in naturally lower testosterone. Hypogonadism can be the result of a genetic condition or can be caused by cancer treatments. The FDA-approved products include:

  • Topical Gels – Applied directly to the skin, the testosterone gel is easy-to-use and very convenient. However, you must be careful that no one touches the area for several hours after application. This could lead to the other person accidentally taking in some of the testosterone as well.
  • Transdermal Patch – Placed on the skin like a sticker. This is also convenient and easy-to-use but can cause skin irritation or rashes. Some patches must also be applied multiple times a day.
  • Buccal Patch – Similar to the transdermal patch, the buccal patch is used like a sticker. Instead of being placed on the skin, however, the buccal patch is applied to your upper gum or inner cheek. It can cause irritation or gum disease.
  • Injection – While the cheapest option on the list, injections don’t ensure a steady supply of testosterone like the gels or patches. Injections must be given either once a month, or every one and a half months.

Research suggests that testosterone helps preserve brain health and could help in reducing the risk of Alzheimer’s disease.

However, Testosterone Replacement Therapy can result in a few negative side effects, including acne and oily skin, muscle soreness, increased risk of heart attack, and infertility.

If you’re interested in trying to maintain your testosterone levels, St. Joseph’s Health offers several ways to do this without the use of Testosterone Replacement Therapy. These include:

  • Regular exercise, particularly strength training and High-Intensity Interval Training (HIIT)
  • Eating a balanced diet rich in healthy fats and protein
  • Sleeping 7 – 9 hours per night
  • Keeping stress levels low
  • Limiting alcohol
  • Making sure to get enough vitamin D and zinc

Approximately 14% of persons with testes nationwide have taken or currently take testosterone.

Having too much testosterone can also result in several side effects. It’s difficult to spot high testosterone levels in persons with testes, but it’s often associated with early puberty and infertility. Conversely, high levels of testosterone in persons with ovaries are associated with more noticeable physical appearance changes. An abundance of testosterone may also be an indication of Polycystic Ovary Syndrome (PCOS). Symptoms of both include:

  • Acne or oily skin
  • Deep voice
  • Increased muscle mass
  • Male-pattern baldness
  • An excess of dark or coarse body hair

Testosterone does much more in the body than govern your sex drive. It impacts both physical development and mental health, such as bone and muscle health, mood, memory, and energy levels. If you are interested in checking your testosterone levels, you can do this through a simple blood test at your doctor’s office.

OHM, Actually… You Do Have Time for Daily Meditation

2026 January, Lifestyle and Wellness December 30, 2025

Forget the singing bowls, crystals, or lavender incense, meditation requires far less time and effort than generally believed. With just a little bit of focus, you too can reap meditation’s numerous health benefits.

Consistent meditation can help decrease symptoms of depression and anxiety, improve mood, strengthen memory and attention, reduce chronic pain symptoms, and even help you to recover quickly from illness. But living a busy, modern day life leaves little room for meditation. Or does it?

The American Psychological Association defines mindfulness meditation as, “training your attention to achieve a mental state of calm concentration and positive emotions,” and breaks the practice into two main parts:

  1. Focus on the physical sensations of your body, your thoughts, and your feelings in the present moment.
  2. Observe your thoughts and feelings without judgement. Take note of their existence and let them go.

This practice of mindfulness meditation can be used throughout the day, any time you need to slow down and take a breather. Instead of mindlessly slogging through the daily motions of life, the NHS Foundation Trust has great suggestions for incorporating mindfulness meditation into otherwise mundane activities. Here’s a few for you to try out today:

Research shows that meditation can be just as effective for improving symptoms of depression as an antidepressant.

Brushing Your Teeth – While you do the important job of maintaining your dental health, why not enhance your mental health as well? As you brush, start by focusing on the feeling of the toothbrush against your teeth. How does your toothpaste taste? Is it spicy, refreshing, bland, or sweet? Bring your attention to the movements of your hand and the feeling of the brush beneath your fingertips. Try and focus on these sensations completely. If your thoughts drift away from the present moment, acknowledge them and let them go, then return to your body.

Eating Lunch – Taking your lunch break is always a good way to refresh and recharge, but by combining it with mindful meditation, you could also be preparing your mind for the rest of the day. Begin by focusing on the texture of the food as you eat. Is it soft, hard, chewy, or soft? Pay attention to the texture and color of the food. How does it taste? Notice the way your mouth moves as you chew. You don’t need to meditate for the entire lunch break but try being mindful for at least the first couple bites. See if this exercise helps you focus better once you return to work.

Reading Your Emails – Is your inbox stressing you out? It’s a common reaction. Mindful meditation can help you calm down, so you have no problems tackling today’s emails. First, take a couple seconds to turn away from the computer screen. Notice the feeling of the chair beneath you, and the weight of your arms on the table. Bring your attention to your feet on the ground. Can you feel the rhythm of your inhales and exhales as you breathe? If you start to worry about today’s to-do list, accept these thoughts as they arise and refocus your attention on your physical body. Do this for a couple seconds to a minute before returning to your emails feeling energized and invigorated.

Combine Your Exercise With Meditation – Every year, the most popular new year’s resolution is working out more. But your overall wellbeing comes from more than just physical exercise — your mental health is just as important. Combine your physical and mental health journeys by simply applying the practices of attention and acceptance as you work out. Pay attention to where you feel the stretches in your body, or how the muscles in your arms react as you use weights. Instead of listening to music, try to be fully in tune with yourself as you exercise. This is a great way to strengthen both your body and mind at the same time!

Mindfulness meditation is easily adapted to any lifestyle, no matter your schedule. Don’t let yourself get bogged down by the busyness of daily life. Research shows that only 12 to 15 minutes of mindfulness meditation 3 to 4 times a week is required to see profound improvement in your quality of life. Take the step towards bettering your health today and start living mindfully!

Pet Insurance

2025 August, Benefit Spotlight July 31, 2025

Taking your pet to the vet, even for a routine check-up, can be an expensive experience.

The bill tends to increase if your pet needs surgery, prescription medications, or treatment for illness. Enter pet insurance, a benefit offered by many employers because they know how expensive our furry, and some not-so-furry, friends can be.

What Is Pet Insurance?

Essentially, pet insurance is a policy offered in your benefits plan. It’s a policy that can help cover the costs of your pet’s medical care, from routine checkups to cancer treatments. In most cases, you pay a monthly premium and then submit a claim for any eligible expenses after going to the vet. It’s really that simple! Some plans may need you to hit a deductible before coverage kicks in.

What Does It Cover?

Pet insurance covers a wide variety of treatments, procedures, and injuries. Here’s a list of some of the things you could have coverage for:

  • Broken bones
  • Foreign object ingestion
  • Cancer
  • Hip dysplasia
  • Ligament tears
  • Cataracts
  • Medication
  • X-rays, blood tests, or MRIs
  • Emergency exam fees

What’s in It for You?

Enrolling in benefits can be overwhelming and adding in an extra cost for your pet may seem like something you can pass up. However, the American Veterinary Association encourages all pet owners to enroll in pet insurance because it can offset costs that will only keep rising due to the field becoming more technologically advanced. Better technology, equipment, facilities, and training required to perform procedures and implement modern medicine are rapidly increasing the costs of anything pet related.

Pet insurance can ease your mind by taking your thoughts off the financial burdens that come with a vet visit. This way, you can focus on your pet’s health instead of what it’s going to cost you. It allows you to choose the best treatment options without the financial constraints, and most of all, protects you financially by covering bills you would normally have to pay in full.

If you’re hesitant about pet insurance, you can always talk with your Benefits Department and can even consult your veterinarian on the best plan option for you and your pet.

Smart Bites for School

2025 August, Lifestyle and Wellness July 31, 2025

Back to school means back to packing lunches for the kids.

Ensuring you are packing their lunchboxes with nutritious, healthy foods is important because the foods we consume, no matter how old we are, play a large role in our physical and cognitive health.

According to the CDC, healthy eating helps prevent the development of various health conditions such as type 2 diabetes, high blood pressure, heart disease, and iron deficiency, among others. Not only does healthy eating benefit our bodies, but it also boosts energy levels and improves concentration.

Tips for Packing a Healthy Lunchbox

  1. Make sure to include all the major food groups in your child’s lunch. This includes vegetables, grains, fruits, and proteins. According to MyPlate, a balanced meal should consist of about half a plate of fruits and/or vegetables, about a quarter of the plate with whole grains, and the remaining quarter with protein, along with a side of dairy, like a glass of milk or a cup of yogurt. Go to gov to learn more about portion sizes for each food group. Including the correct portion in your child’s lunch will not only give them a balanced meal, but will also, over time, form a habit of eating these foods as opposed to junk foods that have no positive health impacts.
  2. Make packing school lunches fun by including your child in the process. Allow them to choose between different options, such as raspberries or bananas, chicken or turkey, or cucumbers or carrots. Giving them a choice will make them more inclined to eat the food in their lunch. To go a step further, ask them to help you cut vegetables, peel fruits, or pack silverware to give them some hands-on experience.

Easy, Healthy Lunch Ideas

  • Turkey and Cheese Roll-Ups
    Ingredients: turkey, cheese slices.
    Instructions: Roll turkey slices around cheese slices.
  • Rotisserie Chicken Pasta Salad
    Ingredients: rotisserie chicken, whole grain pasta, cherry tomatoes, cucumbers, olives, feta cheese, Italian dressing.
    Instructions: Cook pasta and let it cool. Shred rotisserie chicken. Mix cherry tomatoes, cucumbers, olives, feta, and chicken with the pasta. Toss with Italian dressing.
  • Egg Salad Sandwich
    Ingredients: hard-boiled eggs, mayonnaise, mustard, whole grain bread, lettuce.
    Instructions: Mash eggs with mayonnaise and mustard, spread on bread, add lettuce.
  • Mini Pita Pockets
    Ingredients: mini whole wheat pitas, gyro meat, hummus, shredded carrots, cucumber slices, cherry tomatoes.
    Instructions: Fill pita pockets with gyro meat, hummus, and veggies.
  • Banana and Nut Butter Sandwich
    Ingredients: whole grain bread, banana slices, nut butter (peanut, almond, etc.).
    Instructions: Spread nut butter on bread, add banana slices, top with another slice of bread.

According to the CDC, empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents ages 2 to 18 years. Approximately half of these empty calories come from six sources:

  1. Soda
  2. Fruit drinks
  3. Dairy desserts
  4. Grain desserts
  5. Pizza
  6. Whole milk

Go-To Snack Ideas

  • Apple slices with nut butter of choice
  • Carrot sticks with ranch dip
  • Homemade trail mix (nuts, dried fruit, dark chocolate chips)
  • Cheese cubes and whole grain crackers
  • Sliced bell peppers with hummus or guacamole

Start Strong This School Year

Your child’s health is crucial to their overall physical and cognitive performance. Use these recipes to make back-to-school lunches fun, delicious, and to start them off on the right foot this school year.

Clean Kitchen, Safe Eating

2025 August, Lifestyle and Wellness July 31, 2025

What Is Food Safety?

Ever heard of the saying “a clean kitchen is a happy kitchen”? Well, it’s true, in more ways than one. Keeping your kitchen clean not only contributes to a positive cooking experience, but also a safe one.

Common Practices

The most common food safety practices are ones you’ve probably heard your whole life. Wash your hands and produce, keep meat away from other foods, cook or use foods before their expiration dates, and store your food properly after cooking. Here’s a breakdown of the most important safety precautions to take when in the kitchen.

Clean: Wash your hands, surfaces, and utensils thoroughly before and after cooking to keep your space clean and to avoid spreading bacteria and germs.

Separate: Keep raw meat, poultry, seafood, and eggs away from all other foods to avoid cross-contamination and spread of foodborne illness.

Cook: Ensure you are cooking all foods to the correct internal temperatures to kill all bacteria present. Here are the correct internal temperatures for some common meal items, according to FoodSafety.gov:

  • Chicken, turkey, and other poultry: 165°F (74°C)
  • Casseroles, meat, and meatless: 165°F (74°C)
  • Beef, bison, goat, and lamb (ground meat and sausage): 160°F (71°C)
  • Leftovers (any type): 165°F (74°C)
  • Pork (ground meat and sausage): 160°F (71°C)
  • Seafood (fish such as salmon, tilapia, tuna, bass, cod, trout, etc.): 145°F (63°C)

Chill: Refrigerate or freeze food promptly — or after cooling — to prevent harmful bacteria growth.

According to the World Health Organization, $110 billion is lost every year in productivity and medical expenses resulting from unsafe food in low- and middle-income countries.

Foodborne Illness

According to the CDC, about 48 million people get sick, 128,000 are hospitalized, and 3,000 die from foodborne illnesses each year in the United States. Some of the most common bacteria that cause food poisoning are Salmonella, E. coli, Listeria, Campylobacter, and Clostridium perfringens. While they can contaminate a wide variety of foods, these bacteria are most often found in:

  • Meat
  • Poultry
  • Seafood
  • Dairy
  • Vegetables

Common symptoms of food poisoning caused by foodborne illnesses include stomach pain, nausea, vomiting, fever, and diarrhea. They usually start hours after ingesting certain germs, and in most cases, symptoms go away on their own; however, if symptoms persist or worsen, it’s important to seek medical help immediately. Bloody stool, fever over 102°F, having difficulty keeping liquids down, or signs of dehydration are all signs you should see a doctor.

Tips for Safe Food Handling

  1. Shopping: Choose fresh, properly stored foods and be thorough when checking expiration dates.
  2. Storing: Store foods at the correct temperatures and ensure you are using airtight, sealed containers to prevent bacteria from growing.
  3. Preparing: Use separate cutting boards for raw meats and other foods to prevent cross-contamination.
  4. Cooking: Invest in a good food thermometer so you know your foods are at the correct internal temperatures and cooked properly. Don’t leave your health in the hands of guessing.

Keeping your kitchen and everything in it — utensils, cutting boards, produce, and surfaces — clean should be your utmost priority when making a meal. Whether you are starting from scratch and making a homemade casserole or simply chopping a vegetable, taking safe steps can save you from foodborne illnesses, food poisoning, and will help keep you healthy in the long run.

If you are ever questioning what an internal temperature needs to be or how long it is safe to consume certain leftovers, utilizing reputable sources on the internet is a good place to start. Spending a little time doing your own research can save you from the hassle of sickness and can protect your health.

Migraine or Headache?

2025 August, Lifestyle and Wellness July 31, 2025

Headaches and migraines impact more people than you probably think.

In fact, according to the Brisbane Headache and Migraine Clinic, headaches and migraines are the third most common disease in the world, affecting about 1 in every 7 people. While they seem similar on the surface, they differ vastly in severity, symptoms, and how long they last.

What Is a Headache?

The average headache causes a pain in the head or face, described as a constant throbbing. The most common type of headache is a tension headache, caused by stress and tight muscles; however, there’s also a more severe type called a cluster headache. Cluster headaches — also coined as “suicide headaches” because of their intensity — are headaches that occur in patterns with frequent attacks and then periods of remission.

According to Johns Hopkins Medicine, the following are some of the differences between tension and cluster headaches.

Tension Headache

  • Slow onset
  • Pain on both sides of the head
  • Pain is dull — mild to moderate — not severe
  • Pain may involve the back part of the head or neck, pressing or tightening on both sides of the head, sensitivity to light and noise, scalp tenderness
  • Can last hours to days
  • Caused by stress, poor posture, dehydration, lack of sleep, straining of the eyes

Cluster Headache

  • Quick onset
  • Pain on one side of the head, usually behind one of the eyes
  • Pain is a severe, sharp stabbing in the head
  • Swelling of eyelid and/or forehead, droopy eyelid and/or small pupil, runny nose and/or congestion
  • Attacks occur in clusters, can last minutes to hours
  • Triggered by alcohol, specific time of day, circadian rhythm disruption — exact cause unknown

What Is a Migraine?

While headaches cause physical pain, migraines are a different beast. As a neurological condition, nausea, vomiting, lightheadedness, sensitivity to light, and other visual symptoms occur with migraines. Migraines also have four distinct phases; however, not everyone experiences every phase.

Phases of the Migraine:

  • Prodrome – early warning signs such as mood or behavior changes, may be hours or even days before the headache
  • Aura – sensory disturbances such as vision changes, muscle weakness, changes in speech, and hallucinations
  • Headache – main phase with severe headache; sensitivity to light and motion are common as well as depression, anxiety, and fatigue
  • Resolution – aftereffects of a migraine such as irritability, fatigue, and trouble concentrating; pain subsides

In the Resolution phase of a migraine, some people will feel relieved and others, unfortunately, will feel the physical and mental repercussions of the migraine. According to the American Migraine Foundation, the World Health Organization has labeled migraine as one of the 10 most debilitating medical illnesses on Earth; for more than 90% of those affected, migraine interferes with education, career, and social activities.

According to the American Migraine Foundation, more than 36 million Americans suffer from migraine, but only one of every 3 patients talk with their doctor about their headaches.

Key Differences

To know how to treat a headache, you must be able to figure out if it’s a headache or a migraine first, as each one has different treatment methods. The key differences between headaches and migraines are:

  • Pain: headaches cause a constant throbbing and dull ache; migraines are accompanied by severe pounding or intense pressure
  • Location: headaches occur on both sides of the head; migraines zero in on one side
  • Duration: headaches can last from minutes to hours; migraines can last hours to days
  • Symptoms: migraines cause nausea, vomiting, sensitivity to light and sound; headaches induce physical pain and tenderness around the head and neck area

Treatment

Depending on the type of headache, there are several options for treatment. For a tension headache, the use of over-the-counter pain relievers like ibuprofen (Advil), aspirin, and Excedrin Migraine is encouraged. Lifestyle changes, like drinking more water, getting adequate exercise, eating nutritious foods, and getting enough sleep are also beneficial. Making these small changes will help to combat — and hopefully lessen the amount of — tension headaches. According to Mayo Clinic, it is also important to ease muscle tension with a heat compress so the muscles can relax, since tense muscles can trigger a tension headache to start.

On the other hand, cluster headaches — much more severe than a tension headache — require medical attention. According to MedlinePlus, the only way to treat these headaches is with steroids, medication injections, 100% pure oxygen, or preventive medications, hence, the only way to access these treatments is by going to the doctor.

Treatment for migraine includes medication, lifestyle changes, and rest. Migraines are a chronic illness, but they are treatable. One of the most important parts of migraine management is migraine prevention, which can be done through taking medication every day to prevent an attack, whether you experience one a year or one a week. Some preventive medications include beta blockers like propranolol (Inderal) and anti-depressants like amitriptyline and venlafaxine (Effexor).

Medications that help during the migraine attack include over-the-counter medicine like ibuprofen (Advil) and aspirin, but when taken over a long period, they may cause medication-overuse headaches and/or stomach bleeding. Stronger prescription medications like triptans (sumatriptan (Imitrex) and rizatriptan (Maxalt)) can relieve many symptoms caused by a migraine because they block the pain pathways that go to the brain.

Moral of the Story:

If you experience severe, sudden headaches that happen frequently and affect your day-to-day life, seek medical help. According to the World Health Organization, on a global scale, headaches affected about 40% of the population, or 3.1 billion people, in 2021. Headaches are a common and painful body experience; nearly everyone gets them occasionally for various reasons. Stress, poor nutrition, and exercise are some of the biggest risk factors but also the most controllable ones.

Focus on getting your health right, so you can get your head right.

Give, Save, Spend: How to Adopt Healthy Financial Habits

2025 May, Benefit Spotlight April 23, 2025

Going off to work to pay for yesterday rather than tomorrow has become the norm for most Americans. The average debt reported in 2023 for each American was $103,215, with housing debt making the top of the list.

Credit card companies have increased the ability to get what you want now with an instant swipe or Apple Pay, and you can worry about it later. However, it is still possible to cut down debt and adopt healthy financial habits that can help you invest for you and your family’s future.

Saving for the Future

Investing your money for tomorrow’s unknown circumstances is important. Not only should you save for the unknown but for things you may want to do such as buy a house or car, retirement, college expenses, and vacations. It can be difficult to determine how much to save each month when expenses can consume most of your earnings, but starting small is best. As budgeting becomes more manageable, you will find that you can save more. Here are some more tips you can put in practice:

  • Start with what you can – If you can only save $10 a month, start there. As time progresses, pick up the value each month. Don’t beat yourself up if you must skip saving for a month or two.
  • Save unexpected money – There are times we receive birthday money, a bonus check at work, a nice tax refund, or sold some items for cash. These can be used to save extra as they don’t impact your monthly budget.
  • Automate savings – Whenever you receive pay from your job, you can set a portion automatically to your savings. This is helpful because you won’t need to set a reminder and will not feel tempted to take from your savings.
  • Audit your budget – As you create your budget, it’s best to perform an audit to see what expenses can be removed or reduce. Instead of going out to eat several times a week, limit that to two or three a month. Try at-home fitness or a run around the block instead of a monthly gym membership. Create small pockets of savings for large purchases like clothes, shoes, mini vacations, and tech gadgets.

Spending Wisely

If you can’t afford it today, it’s not worth purchasing. One of the best ways to avoid overspending or spending within your means is by creating a budget. A monthly budget will allow you to look over your income, focus on tackling your expenses, and seeing if you have room to enjoy. There are some ideas to consider when starting out on creating a budget or new habits you may want to incorporate:

Track your spending – Write down everything you spend your money on. Whether it’s on an app, spreadsheet, or pen and paper, tracking your money will help you know where it’s going.

Remove unnecessary expenses – There are some subscriptions or services that you might be paying for but no longer use. It’s time to cancel and reallocate that money.

Switch phone plan – Instead of having the latest phone or upgraded phone plan, switching them for cheaper can help you save money.

Refinance car or mortgage – You can save extra money by finding a better rate on your mortgage or car loan.

Pay off debt early – Before adding extra funds into your savings, see if you can try allocating more money towards credit cards, student loans, and other debt so that you can pay them off early.

50/30/20 rule – If you need help creating a budget, try sticking to the 50/30/20 rule for managing your income: 50% for essentials, 30% for extras, and 20% for savings and debt.

Why Giving Is Important?

Thinking about and managing money leaves many people feeling stressful. It falls within the top five reasons for divorce in the United States. You might be surprised but giving some of your money to charitable organizations after budgeting can help increase happiness and have long-lasting effects on your overall well-being. In a 2018 study, psychologists discovered that when people give often, their joy last longer. The opposite was also true. Those in the experiment who gave less experienced a decline in happiness over time.

Whether you decide to give for a personal connection to a cause that matters to you, for community support and projects, or for increased of happiness, your charitable giving will go beyond kindness and will help you feel less inclined to overspend.

Source:

https://www.merceradvisors.com/insights/personal-finance/the-benefits-of-charitable-giving/

https://www.usatoday.com/money/blueprint/debt/average-american-debt-statistics/

https://journals.sagepub.com/doi/abs/10.1177/0956797618814145?journalCode=pssa

https://www.forbes.com/advisor/banking/savings/why-is-it-important-to-save-

https://www.creditkarma.com/money/i/saving-money

The Dangers of Having Too Much Estrogen

2025 May, Lifestyle and Wellness April 23, 2025

Estrogen is a sex hormone and is usually found in higher concentration in women than in men. It helps maintain sexual and reproductive health and fluctuates throughout puberty, ovulation, pregnancy, and menopause.

Having a balanced amount of estrogen is needed for the body as it regulates not only reproductive organs but also the skeletal, cardiovascular, and central nervous system. However, too much or even too little can cause serious health problems that may require the attention of a health professional.

What Causes High Levels of Estrogen?

There are many factors that can contribute to high estrogen levels. However, there are non-natural factors that can increase the levels of estrogen in any stage.

  • Medications – Birth control pills and other oral contraceptives can increase estrogen levels.
  • Fat tissue – Body fat secretes estrogen, and the more weight added, the higher the estrogen dominance.
  • Stress – When the body is stressed, it produces cortisol. High amounts of cortisol reduce the progesterone hormone, making estrogen work overtime.
  • Alcohol – Too much alcohol prohibits the breakdown of estrogen, leading it to increase.
  • Processed foods – Red meats, sugar, refined grains, and other types of processed ingredients all increase estrogen levels if consumed often.
  • Chemicals that mimic estrogen – Also known as synthetic xenoestrogens, are endocrine-disrupting chemicals that affects hormone function. They are found in many everyday items like plastics, personal skincare products, pesticides, and preservatives. These chemicals affect estrogen metabolism and increase it.

The Health Risk of Estrogen Dominance

There are many health risks associated with high estrogen levels. Some of the most common ones include breast and ovarian cancer, non-tumorous fibroids, endometriosis, infertility, and premenstrual syndrome. Although estrogen doesn’t cause these health conditions, it can amplify the risk or worsen symptoms.

Having a balanced amount of estrogen is needed for the body as it regulates not only reproductive organs but also the skeletal, cardiovascular, and central nervous system.

How Can I Reduce Estrogen?

It’s best to receive testing from a health professional to get an accurate analysis of the levels of estrogen that are present in your body. But there are lifestyle changes and practices you can adopt to keep your estrogen levels balanced.

  • Decrease body fat – Exercising and changing your diet can help decrease body fat and decrease the levels of estrogen in the body.
  • Eat healthy – Limiting processed foods and eating more of a high fiber planet-based diet can decrease estrogen. A study found that women who switched to a high fiber, plant-based mediterranean diet experienced a 40% decrease in estrogen compared to women who did not.
  • Reduce stress – Reducing stress will help keep estrogen levels balanced. Try yoga, journaling, going for a walk, or a new hobby to reduce stress.
  • Limit alcohol – Limiting or removing the intake of alcohol will allow your body to remove excess estrogen.
  • Avoid xenoestrogens – Avoiding synthetic xenoestrogens is nearly impossible, especially in the United States. However, you can limit your exposure by replacing plastic containers with glass, using organic skincare, and cleaning products, and choosing all-natural organic foods that do not contain pesticides or other harmful preservatives.

Estrogen plays an important role by regulating a woman’s reproductive years before, during, and after. Keeping this hormone well-balanced is crucial for the best quality of life.

Source:

https://my.clevelandclinic.org/health/body/22353-estrogen

https://my.clevelandclinic.org/health/diseases/22363-high-estrogen

https://www.healthline.com/nutrition/foods-to-lower-estrogen

https://pubmed.ncbi.nlm.nih.gov/17474873/

https://www.rupahealth.com/post/what-are-xenoestrogens-and-how-you-can-avoid-them

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