Author Archive

The Power of Positive Thinking

Kaylon Walton 2026 November, Lifestyle and Wellness October 11, 2026

There’s no doubt about it — we live in a technological age.

Whenever we feel like it, we can open a news app and immediately tap into the goings-on of the world. But constant exposure to the latest headlines may not be the greatest thing for our mental health — in fact, it can cause increased feelings of helplessness, overwhelm, and depression. After all, what we think about directly impacts our mental health. So, why not focus on something positive instead?

Research shows that by simply putting aside time in our day to feel gratitude, we can significantly improve our wellbeing. In fact, one particular study showed that those who regularly practice gratitude live 9% longer. This is partially due to more consistent feelings of happiness, but, more broadly, gratitude makes people motivated to take care of their health. Grateful individuals are more likely to exercise, show up to medical appointments, and maintain relationships, all of which contribute to longer, healthier lives.

Practicing gratitude can be as simple or complex as you would like. Some common techniques include:

  • Gratitude list: At the same time each day, write down a list of things you’re thankful for. These items can be anything at all, as long as they bring you joy. Maybe you feel grateful that your spouse cooked dinner, or that you saw a pretty garden on your morning walk. The goal of gratitude lists is to teach your brain to catch the moments of beauty in your life as they happen, helping you find happiness in the mundane. You can see the benefits of this practice in your daily life by simply listing as little as 3 items per day!
  • Gratitude jar: Every time you feel grateful for something, whether that’s broad (the color of sunsets) or specific (a friend babysits for you so you can have a night off), write it down on a small slip of paper and place it into a jar. As the paper piles up in the jar, you’ll be able to see just how many moments of joy there are in your life. Plus, if you’re ever feeling down, you can read through the jar for a powerful mood boost!
  • Gratitude walk: The secret to gratitude walks is focus. Instead of putting on your headphones and tuning out the world, try tuning in to the small moments of beauty around you: the birds singing, the color of the sky, or the weather. Gratitude walks can help you reduce stress, re-ground, and build emotional resilience all at the same time. They don’t have to be long walks either — even 5 minutes will do!
  • Gratitude meditation: Unlike deep meditation for sleep, gratitude mediation can be done anytime, anywhere! Whenever you have a moment of pause, such as waiting for your coffee to brew, simply reflect on what you’re grateful for. This is a very similar technique to the gratitude list but doesn’t require pen or paper. If you find it difficult to concentrate on mediations, guided gratitude mediations are also available on YouTube. You can find countless 10–15-minute videos that will guide you through each step of the process!

The most important part of any gratitude practice is consistency. Our brains have a natural ability to adapt to new situations and systems, a feat known as neuroplasticity. Part of this natural system is the solidifying of neural pathways connected to common activities — meaning that the things you engage with the most have actual, physical impact on your brain. By dedicating yourself to a consistent gratitude practice, you can strengthen your brain’s joy-seeking neural pathways, and in turn, literally train your brain to see the world more positively!

Positive emotions build resilience and adaptability, and reduce stress and anxiety.

Regular gratitude practice modifies your focus, helping you perceive situations much more positively.

Walking (and Other Exercises) in a Winter Wonderland

Kaylon Walton 2026 November, Lifestyle and Wellness October 11, 2026

Snowfall, shorter days, and cold toes — the winter months might as well be deemed “national couch potato season.”

But if you’re neglecting your exercise routine just because it’s chilly outside, you’re missing out on a variety of health benefits that only wintertime can offer you!

One benefit of cold weather is improved endurance. Your heart doesn’t have to work as hard when it’s chilly outside, plus you sweat less and expend less energy. Altogether, this means that your exercises are far more efficient in wintertime than in summertime. Research also suggests that exercising in the cold can boost your cardiovascular health, as well as decrease the risk of heart disease. Of course, you also reap all the normal benefits of regular exercise, including a reduced risk of type 2 diabetes, better mental health, and a longer lifespan.

Seasonal depression, otherwise known as Seasonal Affective Disorder (SAD), is fairly common in adults during the winter months. Treatment for SAD includes light therapy, which is exposure to direct or artificial sunlight. Maintaining your exercise routine through the winter is a great way to ensure you’re getting enough sunlight to chase away any wintertime blues. As an added bonus, you’ll also get to soak up some vitamin D, which helps support healthy bones, nerve function, and immune health.

Wintertime is also cold and flu season, which is another great reason to stay active during the colder months. Exercise naturally increases the circulation of immune cells throughout your body, helping you stay prepared for any illness that might come your way.

Some great ways to exercise this winter are:

  • Neighborhood jaunts: Going for a brisk walk or jog around your neighborhood is a great way to stay active during the colder months.
  • Wintertime sports: Why not make the most of the snowy weather and try snowboarding or skiing? Or, if outdoor sports aren’t your thing, look for indoor ice skating.
  • Active housework: Shoveling snow is a full-body workout only available during the winter. It engages multiple muscles and can burn about as many calories as jogging or cycling. Vacuuming and sweeping are two slightly less strenuous options, if shoveling snow isn’t an option for you.
  • At-home workouts: If you really don’t want to go outside, there are plenty of exercise options that you can do without ever leaving the house. Try searching the web for yoga tutorials, or head up and down your stairs to get your heartrate up.

Naturally, there are some risks associated with exercising in cold weather, especially if your area is snowy or icy. A few things to watch out for include:

  • Hypothermia: This occurs when your body temperature falls below 95 degrees Fahrenheit (35 degrees Celsius). It causes a lack of coordination, mental confusion, slurred speech, shivering, sleepiness, and slow reactions. Children and the elderly are at the highest risk for hypothermia because they may be unable to communicate their symptoms. Older adults may also suffer hypothermia without even noticing, due to a diminished sensitivity to temperature changes. You can mitigate the risk of hypothermia by wearing multiple layers of clothing.
  • Frostbite and chilblains: Frostbite can occur in temperatures below freezing (32 degrees Fahrenheit or 0 degrees Celsius). It occurs in three stages: cold, sore, and painful (frostnip), then the sensation of pins and needles (surface frostbite), then numbness (deep frostbite). If you notice the sensations of pins and needs or numbness, seek medical attention immediately. Frostbite is most common in your fingers, toes, nose, and ears. Chilblains, on the other hand, is caused by exposure to cold (but not freezing) damp air. The condition causes swollen patches and blisters on the hands and feet that can show up hours after being in the cold. It usually clears up within a couple weeks.
  • Slips and falls: Due to an increase of snow, ice, and poor visibility, you’re more likely to slip and fall when exercising in the winter months. This can lead to bruises, fractures, or head injuries. Make sure to wear shoes with good traction and, in the case of mobility aids, only use canes with rubber tips that can grip ice or compacted snow.

When layering clothes to stay warm, avoid cotton. Wet cotton (from snow or sweat) traps moisture and makes you feel colder. Instead, try fleece over moisture-wicking fabric.

Strengthening Your Immune System

Kaylon Walton 2026 November, Lifestyle and Wellness October 11, 2026
Side view of sick woman having coffee

Wintertime is cold and flu time, which means our immune systems are more important than ever.

The immune system, our bodies’ natural defensive system against illness and disease, is always working to keep us safe, year-round. Still, you may be wondering if there’s any way to boost your immunity in the season its needed most. Thankfully, you’re in luck — there are numerous methods to help you strengthen your immune system, hopefully helping you make it through the winter without a sniffly nose.

Male food vlogger making video of blending a smoothie

Healthy eating plays a large role in immunity strength. All the cells in our bodies require proper nutrition in order to function, which includes all the cells within the immune system. Malnutrition, on the other hand, represses our immune system, making the cells slow to act when encountering illness. One study from 2022 found that viral respiratory infections, like COVID-19, affect our gut microbiota. The community of beneficial bacteria that live in our GI tract — our gut microbiota — are an important part of our immune system. They help keep harmful bacteria in check by training our immune system to tell the difference between helpful and harmful bacteria. Our gut microbiota also protects our gut barrier, suppresses inflammation, and takes up space that might otherwise be used by disease-causing bacteria. Supporting your gut health means strengthening your immune system — a two in one deal! You can improve your gut health by eating a diet that includes fermented foods (like yogurt and kimchi), fiber-rich fruits and vegetables (like bananas, asparagus, and broccoli), and grains.

Exercise is another wonderful way to boost your immunity. Research shows that exercising for less than 60 minutes, as long as the exercise is moderate-to-vigorous, can stimulate your immune system and improve its defense. The term “moderate-to-vigorous” encompasses a slew of exercise. “Moderate” exercise would include walking briskly, yoga, bicycling slower than 10 miles per hour, and general yard or home repair work. “Vigorous” exercise includes jogging and running, jumping rope, step aerobics, or kickboxing. As long as you’re getting your heartrate up, you’re probably doing a great job of strengthening your immune system. The same study mentioned before also shows regular exercise improves immunoregulation — that is, it helps make sure your immune system works as intended to detect and destroy disease. Immunoregulation is important or delaying the onset of age-related conditions, helping you stay healthier for longer. However, there is such a thing as too much exercise. Training for a marathon or other athletic competition can put you at risk of getting sick.

friends exercising

Sleep is another vital aspect of immune system strength. When you sleep, your body produces hematopoietic stem cells, a fancy word that refers to special shapeshifting cells that can transform into whatever cells are needed at the moment. This means that the cells can become white blood cells (WBCs), a type of cell circulates through our blood, finds infections, and destroys them. Sleep also influences immune responses, and can help protect us from cardiovascular disease, cancer, neurodegenerative diseases, and other immune disorders.

Vaccinations are one of the easiest ways to keep your immune system strong and up to date on the diseases going around. Vaccines engage our immune systems by mimicking an infection. When the white blood cells discover the infection, they create antibodies, or soldiers, to fight the infection. The process of creating antibodies takes time, which could mean that you become sick before your body fights off the infection. Vaccines give your body the time needed to create antibodies, so if you do come in contact with the actual disease, your body is ready to fight it. Antibodies are only trained to recognize the specific infection they were created to fight, however, which is why different vaccines are needed for different diseases.

Stay healthy through this cold and flu season by eating well, exercising, getting enough sleep, and staying up to date on your vaccinations. Don’t wait until you’re already sick to take care of yourself, start now!

Laughter is indeed the best medicine! Research shows it decreases stress hormones and increases both immune cells and antibodies.

Critical Illness Coverage

Kaylon Walton 2026 November, Benefit Spotlight October 11, 2026
Close-up hands of expert doctors taking care of patient

Critical illnesses affect millions of Americans each year.

Whether it’s a member of your own family or a close friend, we all know the emotional and financial hardships associated with critical illnesses like cancer, heart attack, or stroke. While regular health insurance covers some of the costs for treatment and care, it doesn’t cover everything. Critical illness coverage, a type of supplemental health insurance, exists to help you pay for uncovered costs.

Nurses discussing medical documents in hospital

If you’re diagnosed with a critical illness that is covered by your policy, you can submit a claim with your insurance company. Once confirmed, the insurance company will pay you a lump sum of money, typically ranging from $10,000 to $100,000. The most common benefit amounts are $25,000 and $50,000. Covered critical illnesses vary from plan to plan. Most policies cover cancer, stroke, and heart attack, but additional covered critical illnesses may include:

  • Major organ transplants
  • Kidney failure
  • Coronary artery bypass surgery
  • Multiple sclerosis
  • Amyotrophic Lateral Sclerosis (ALS)
  • Hearing loss
  • Paralysis
  • Blindness
  • Coma
  • Severe burns
  • Loss of speech

The money given to you as part of critical illness coverage can be used for anything. This includes health insurance deductibles, copayments, and coinsurance, but it also includes non-medical expenses as well. For example, you could use the coverage to pay for:

  • Out-of-network specialists
  • Travel and lodging for treatment far from home
  • Childcare
  • Living expenses, such as mortgage, car payments, utility bills, or groceries

It’s important to read the terms of your critical illness insurance carefully, since the terms for payout are very specific. Depending on the policy, cancer coverage can vary depending on whether or not the cancer is invasive or non-invasive. If you’re diagnosed with invasive cancer, it’s likely you’ll receive the full benefit amount. Non-invasive cancer, however, may only get you a fraction of the amount — typically 25%. Your policy may also have a specific waiting period for cancer (usually a month from the day your coverage starts), which means you will not get any money from the policy until that time is up.

Critical illness coverage does not include any pre-existing conditions that you were diagnosed with before purchasing a policy, such as diabetes or asthma. It also won’t cover any self-inflicted injuries, or conditions caused by substance abuse, illegal activities, or acts of war.

The cost of critical illness insurance depends on several different factors, including age, gender, current health, nicotine usage, and the method you use to enroll (either buying it yourself or getting it through an employer). The average monthly cost of critical illness coverage is around $50-$100, though it can be upwards of $200 per month if you have pre-existing health conditions or smoke. Some policies may also reduce your benefit by 50% when you turn 65, while others cap benefits anywhere from ages 64-80.

Your critical illness payout may be taxable, depending on who pays the premium. If you pay for the policy out of pocket, then the income tax has already been paid, and your critical illness benefits will not be taxed. However, if your employer pays the premium, or if you use a pre-tax payroll deduction, then the benefits are taxable. In the case that both you and your employer pay for the critical illness coverage, only the part of the payout paid for by the employer is taxed.

Since we never quite know what the future holds, everyone could benefit from critical illness coverage. However, if you have a family history of critical illnesses covered by the policy, you may want to consider purchasing a plan. This is especially true if you are currently healthy, since the monthly costs will likely be lower now than they would be after receiving a diagnosis. Critical illness insurance may also be a good option for those enrolled in a high-deductible health plan (HDHP), particularly if you haven’t yet met your deductible limit. You may also wish to purchase critical illness coverage if you don’t have an emergency fund or are worried about the potential of future medical issues.

Doctor comforting boy laying in hospital bed

Medical bills account for 66.5% of all bankruptcies in the U.S., which critical illness coverage could help prevent.

Chronic Illness and Health Issues Faced by U.S. Veterans

Kaylon Walton 2026 July, Lifestyle and Wellness June 6, 2026
Mature doctor talking to army soldier

The battles that military personnel face do not stop once they return home from deployment. United States veterans experience significant long-term health issues and chronic diseases in numbers much higher than in non-veterans. This includes physical injuries, mental health struggles, and conditions that develop after retirement. Some of the most common medical conditions found in the United States veteran population include:

Black Psychologist Lady Making Therapy Session In Office With Depressed Female Soldier
Worried senior man with female doctor in waiting room at the clinic.

AL Amyloidosis, Hodgkin’s Disease, Parkinson’s Disease, ALS, prostate cancer, and respiratory cancers can be caused by exposure to herbicides, which includes Agent Orange.

The U.S. Department of Veterans Affairs (VA) offers healthcare to veterans. Those who served in active military, naval, or air service and didn’t receive a dishonorable discharge may be eligible to sign up for VA healthcare. Some current or former Reserves or National Guards members may also be eligible if they have been called to active duty. VA healthcare covers the Affordable Care Act’s 10 essential health benefits, which include doctor’s visits, preventative care, rehabilitation services, and mental health support.

There are also many nonprofit organizations that support veterans and help connect them to benefits and social groups.

America’s Warrior Partnership (AWP) helps veterans and their families find organizations in their local area. By helping veterans connect with their communities, the AWP helps prevent veteran suicide. In 2023, the Military Family Advisory Network (MFAN) found that 59.1% of military and veteran families reported experiencing loneliness. Research shows that loneliness and feeling of suicidality are related, making the AWP’s work an important part of veteran’s health post-employment.

Psychologist Lady Comforting African American Military Woman At Therapy Session
Unrecognizable wounded warrior discusses symptoms with doctor

The Wounded Warrior Project (WWP) offers veterans and their families a variety of free programs, events, and assistance to help veterans return to civilian life. Their mental health program, Warrior Care Network, offers treatment for PTSD and other mental health disorders. They also provide the Warriors to Work program, which connects veterans to employers. Project Odyssey is a free 12-week mental health program for veterans and their families that teaches methods of dealing with mental health disorders. The Independence Program provides veterans with social workers and therapists to help overcome severe physical or neurological conditions that make day-to-day living difficult. The WWP helps veterans in every aspect of their lives, from mental health to peer support.

Hiring Our Heroes is a not-for-profit organization focused on helping veterans transition into the civilian workforce. They also provide resources for military spouses and active service members. Through virtual and in-person hiring events, workshops, and seminars, HOH serves an important role for the military community.

Middle Aged Caucasian Man Receiving Support during Psychology Counseling Session

There are more than 18 million veterans in the U.S., but only 6 million veterans utilize the VA’s healthcare programs.

Dieting Without Calorie Counting

Kaylon Walton 2026 July, Lifestyle and Wellness June 6, 2026
Food products representing the Mediterranean diet

Dieting is often synonymous with counting calories or chugging protein drinks. They can be difficult to maintain and may feel like more work than they’re worth. But the Mediterranean diet offers a new way to eat healthy and stay fit. Inspired by the traditional foods of the countries that border the Mediterranean Sea, the Mediterranean diet does not have calorie intake restrictions. Rather, the focus is on the types of food you’re consuming. It emphasizes eating plant-based foods without being vegan or vegetarian. Fish, poultry, and eggs are a regular part of most Mediterranean diet plans. In general, the Mediterranean diet includes:

  • Eating more fruits, vegetables, whole grains, beans, lentils, and nuts
  • Swapping unhealthy fats for extra virgin olive oil (EVOO), a source of healthy fats
  • Replacing red meat with fish, poultry, or beans
  • Removing candy or foods with added sugar
  • Consuming a moderate amount of red wine with meals (if you drink alcohol)

The Mediterranean diet has a multitude of documented health benefits. It has been shown to help you maintain a healthy body weight and keep weight off once you lose it. Extra virgin olive oil and fish are good sources of unsaturated fats and omega-3 fatty acids, which decrease cholesterol levels, support brain health, and help prevent heart disease. Extra virgin olive oil may also remove excess cholesterol from your arteries.

The Mediterranean diet is full of foods that support healthy blood sugar levels, blood pressure, and a balance of microbiota in your gut. The diet also limits sodium intake, helping to keep your heart healthy. The Mediterranean diet reduces the risk of developing or experiencing:

  • Parkinson’s
  • Alzheimer’s
  • Type 2 diabetes
  • Rheumatoid arthritis
  • Obesity-related cancer
  • High cholesterol
  • High blood pressure
  • Heart attack
  • Stroke
  • Metabolic syndrome
Woman, salad bowl and healthy food. Person in the kitchen preparing a well balanced meal. Olive oil, fruits, vegetables and salmon. Diet to control the obesity and boost metabolism

For these reasons, both the American Heart Association (AHA) and the World Health Organization (WHO) recommend the Mediterranean diet as a great way to maintain good health and wellbeing as you age. If you’re interested in beginning your own Mediterranean diet, here are foods from the Mediterranean area that you can incorporate into your meals:

  • Vegetables: Asparagus, watercress, beet, onions, garlic, cabbage, broccoli, cauliflower, turnips, cucumbers, artichokes, okra, corn, tomatoes, peppers, eggplant, squash, zucchini, potato, avocado, olive, chard
  • Fruits: Grapes, apple, fig, pear, plum, cherry, raspberry, lemon, watermelon, melon
  • Nuts and seeds: Almond, hazelnut, walnut, chestnut, sunflower seeds, cashew
  • Herbs and spices: Parsley, cumin, coriander, fennel, oregano, rosemary, sage, lemon balm, bay leaf, saffron, turmeric, cloves, ginger
  • Legumes: Chickpea, soybean, lentil, beans
  • Whole grains: Wheat, buckwheat, rice, pasta
  • Fish and seafood: Salmon, cod, tuna, sardines, trout, clams, crab, shrimp, lobster, mussels
  • Poultry: Chicken, turkey, duck
  • Dairy: Brie, feta, Parmigiano-Reggiano, ricotta, cottage cheese, mozzarella, blue cheese, Swiss cheese, Greek yogurt

There are countless Mediterranean diet recipes out there to help you swap over to a Mediterranean diet or simply incorporate more healthy Mediterranean foods into your day-to-day. Some great (and easy) options to get you started are:

Breakfast

  • Greek yogurt with fruits and vegetables
  • Overnight oats
  • Omelet topped with vegetables and mushrooms
  • Oatmeal pecan waffles
  • Whole-grain toast topped with fruits, jam, or peanut butter
  • Fruit smoothies

Lunch

Dinner

Snacks

  • A handful of nuts or seeds
  • Fruits
  • Whole-grain crackers and cheese
  • Carrots or cucumbers with hummus
  • Vegetables and Greek yogurt
  • Cottage cheese and fruit
  • Tortilla chips and guacamole

In a world where processed foods are cheap and readily available, the Mediterranean diet emphasizes an environment-driven lifestyle that prioritizes health and wellbeing.

Group of healthy ingredients high in unsaturated fatty acid and Omega-3. Food that improve cholesterol levels, lower blood pressure and reduce inflammation. Olive oil, avocado, salmon, sardine, chia seed, nuts

The Mediterranean diet was recognized by UNESCO as being an Intangible Cultural Heritage of Humanity for its role in bringing together community.

Signs of Domestic Abuse

Kaylon Walton 2026 July, Lifestyle and Wellness June 6, 2026
Sad and worried woman side portrait at home in the dark looking outside the window. Worried and lonely female alone indoor. Concept of end of relationship and unsuccessful emotion. Lady touching face

Domestic abuse is highly prevalent in the United States. Nearly 1 in every 2 women and more than 2 in every 5 men report domestic abuse at some point in their lives. While physical abuse may be the most known form of intimate partner violence, it is not the only way that abuse manifests in relationships. Being able to recognize signs of domestic abuse is incredibly important in keeping ourselves, our loved ones, and our communities safe.

Portrait of Fragile Crying Man being Harrased and Bullied by Partner. Couple Arguing and Fighting Violently. Domestic Violence, Emotional Abuse, Toxic Behavior. Rack Focus with Girlfriend Screaming

Some common signs of abusive behavior in a partner include:

  • Telling a partner that they can’t do anything right
  • Being extremely jealous when a partner spends time with others
  • Preventing a partner from making their own decisions
  • Insulting a partner in front of others
  • Pressuring a partner to do things they don’t want to do
  • Threatening physical violence

If one or more of these signs are present in a relationship, it may signal that abuse is occurring.

Physical abuse does not only refer to physical attacks but also threats of violence. It usually occurs alongside other forms of abuse, such as emotional or financial. Signs that you or someone else may be experiencing physical abuse include:

  • Punching, scratching, choking, kicking, strangling, biting, or smothering a partner
  • Throwing items at or near a partner
  • Touching a partner without permission
  • Pulling a partner’s hair
  • Preventing a partner from leaving home or calling emergency services
  • Driving recklessly or abandoning a partner in unfamiliar places
  • Forcing a partner to use drugs or alcohol
  • Preventing a partner from taking medication

Emotional abuse refers to non-physical behaviors intended to demean, isolate, control, and intimidate another person. Emotional abuse is subtle, but no less serious than physical violence. Signs of emotional abuse include:

  • Insults and name calling
  • Attempts to control what a partner wears
  • Gaslighting
  • Cheating to intentionally hurt a partner
  • Blaming a partner for their abusive behaviors
  • Making a partner feel guilty for saying no to something, sexual or otherwise
  • Constant criticization
woman holding leg, stressed
Unrecognizable sad woman and man in silhouette

Sexual abuse refers to non-consensual or forced physical and sexual intimacy. Refusing to allow the use of birth control, condoms, or other methods of sexually transmitted infection (STI) prevention are forms of sexual abuse. Other signs include:

  • Unwanted kissing, touching, or violent sexual activity
  • Forcing a partner to dress in sexual outfits
  • Using explicit or sexual names to insult a partner
  • Sexual contact with those who cannot give clear consent, including those who are intoxicated, unconscious, or asleep
  • Strangling, restraining, or holding a partner down during sex without consent
  • Involving weapons, objects, or other people in sexual activity without consent
  • Intentionally hurting a partner during sex or attempting to give a partner an STI

Financial or economic abuse involves the abusive partner controlling the finances of another to maintain control and power over them. Financial abuse can look like:

  • Monitoring a partner’s transactions or imposing an allowance
  • Depositing a partner’s money into an account they can’t access
  • Harassing a partner’s employer or coworkers
  • Maxing out a partner’s credit card without permission
  • Restricting the number of hours a partner is allowed to work
  • Stealing money
  • Refusing to give the partner money for necessary items like food, clothing, or medical care
Aggressive man and unhappy crying frightened woman. Domestic violence.

Online abuse, or technology-facilitated abuse, involves the use of technology to bully, harass, frighten, or control a partner. This can include stealing the passwords of a partner’s social media, looking through a parter’s phone without permission, or monitoring a partner’s whereabouts through GPS or spyware. Another form of technology-facilitated abuse is Image-based sexual abuse (IBSA), which refers to the theft, creation, distribution, or extortion of sexually explicit material without the consent of the person depicted in the content. Examples of IBSA are:

  • Using sexually explicit material as blackmail
  • Non-consensually distributing sexual material (sometimes referred to as “revenge porn”)
  • Taking non-consensual photos or videos by positing the phone above or underneath another person (sometimes referred to as “down blousing” or “upskirting”)
  • Generating or creating sexually explicit videos or photos with AI or photoshop (sometimes called “deepfake”)

If you suspect that you, a loved one, or a member of your community are experiencing domestic abuse, there are many ways to find or offer help:

  • Find support: Talk to a friend, family member, or mentor
  • Create a safety plan: Through the National Domestic Violence Hotline, you or another person experiencing abuse can create a practical plan to help identify abuse, find the words to describe the situation, and prepare to leave.
  • Go to an emergency room or health clinic: Providers can treat injuries resulting from assault, offer medications for STIs or birth control, and may be able to connect you or another person to sexual assault advocates.
  • Contact love is respect to speak to an advocate and find nearby resources. You can call, text, or chat on their website with support available 24/7.
Woman looking stressed while talking on her phone

The National Domestic Violence Hotline offers resources for people from all walks of life, including support services for Deaf or hard of hearing and Native American survivors.

Generic Medication

Kaylon Walton 2026 July, Benefit Spotlight June 6, 2026
Young pharmacist checking the shelves with a digital tablet at the pharmacy

Generic drugs are versions of brand-name medications that share active ingredients, strength, quality, safety, and intended use as their name-brand counterparts, but which are up to 85% cheaper.

Pharmacist and customer interact at pharmacy counter, exchanging payment and prescription.

Once a company develops a new drug, they are granted a patent under the Food and Drug Administration (FDA) to be the sole producer and seller of that medication. This is intended to help that company recover its losses from research and testing. After the patent expires, however, other drug companies are allowed to create generic versions of the newly developed medication. Generic drug manufacturers are not required to test the medication’s effects on animals or humans, which decreases the cost of production.

They also do not need to spend millions on research or marketing, since the original developer has already done the work. This cost reduction is reflected in the prices of the generic drugs, which are usually 80-85% cheaper than their name-brand counterparts. Even though generic brands are not required to do animal or clinical testing, they are still subject to strict guidelines, which means they’re just as safe as name-brand medications. Generic drug manufacturers must prove to the FDA that their version of the medication is identical to the name-brand in several ways, including:

  • Active ingredients: The active ingredient refers to the ingredient that makes the drug “pharmaceutically active” — in other words, the ingredient that makes the drug work against the disease or condition it’s targeting.
  • Strength
  • Dosage form (tablet, capsule, or injection)
  • Usage
  • How the medication is taken/applied
  • How the medication is absorbed by the body
  • Shelf life

Drug manufacturers are subject to the FDA Generic Drugs Program standards for drug approval. This means that the manufacturer must submit evidence to the FDA that proves the generic medication’s active ingredient matches the name-brand version. The manufacturers must further pass plant inspections to show that their product is produced in similar quality to the name-brand. The FDA also monitors plants to ensure drug safety.

The main difference between generic and name-brand medications (besides the price tag) is the inactive ingredients. Inactive ingredients are fillers, coatings, or preservatives that help your body absorb the medication. While these ingredients are referred to as “inactive,” they, like any other ingredient in medication, can cause adverse reactions. But other than personal allergies, there is no significant difference between generic or name-brand medications. Generic medications may absorb into the body slightly faster or slower than name-brand versions, but the difference is small enough to be clinically acceptable by the FDA.

Pharmacist explains side effects of generic drug to unrecognizable customer

Due to trademark laws, generic drugs cannot look identical to the name-brand versions, even though their ingredients match. As a result, generic and name-brand medications may have different shapes, colors, or flavors. These changes do not affect the efficacy of generic medication.

There are a few ways to check whether an FDA-approved name-brand drug has a generic version:

  • Drugs@FDA: Search for a name-brand medication and check the section called “Therapeutic Equivalents for [name-brand].” Medications labeled with ANDA are generic drugs.
  • Orange Book: Search for a brand-name medication and find the active ingredient. Next, do another search for the active ingredient. Medications labeled with an “Appl No.” or “TE code” that begins with an A are FDA-approved generic drugs.
Brand and Generic medicine bottles with red price tags. 3d rendering

Generic drugs are a great way to save money on the medications you need. Most states allow pharmacists to substitute name-brand medications for cheaper generic alternatives, unless your doctor has specified to “dispense [the medication] as written,” or if the drug has a “narrow therapeutic window.” The narrow therapeutic window refers to the slight difference in absorption rates between generic and name-brand medications, which could result in side effects or loss in efficacy. If you have any questions or concerns about choosing generic medications over name-brand versions, speak with your doctor for more information.

In 2024, generic drugs saved patients and the U.S. healthcare system $467 billion.

Primary Care or Specialist? Making the Right Choice

Kaylon Walton 2026 March, Benefit Spotlight January 18, 2026
A smiling mid adult female doctor listens as a female patient discusses her health.

Primary Care Physicians: Your First Point of Contact

Think of a Primary Care Physician (PCP) as your healthcare home base. They’re the provider you turn to for everyday concerns, annual check-ups, preventive screenings, and the “something isn’t quite right” moments that don’t clearly point in one direction.

What PCPs excel at:

  • Whole-person care: They look at the big picture — your history, lifestyle, habits, and changes over time.
  • Preventive health: Vaccinations, screenings, routine labs, physicals — they’re your partner in staying ahead of illness.
  • Early diagnosis: For most symptoms, a PCP can evaluate, diagnose, and treat without sending you elsewhere.
  • Coordinating care: If you do need specialized treatment, your PCP is the one who guides you to the right specialist and ensures communication stays clear.

In many ways, your PCP is the quarterback of your health team — calling plays, coordinating strategies, and helping you navigate every twist and turn.

Teenager at a Medical Appointment

Specialists: The Experts for Specific Conditions

A specialist steps in when a condition requires deeper, more targeted expertise. While PCPs have wide-ranging knowledge, specialists have laser-focused training in one specific area of medicine.

For example:

  • Cardiologists focus on the heart
  • Dermatologists focus on the skin
  • Endocrinologists focus on hormones
  • Orthopedic surgeons focus on bones and joints

Specialists bring advanced diagnostics, treatments, and procedures that go beyond the scope of primary care.

You might need a specialist if:

  • Your PCP identifies something that requires deeper evaluation
  • You have a chronic condition needing expert management
  • You need a procedure or specialized imaging
  • Your symptoms are complex or persistent

Specialists are crucial — but they work best with your primary care doctor, not instead of one.

How PCPs and Specialists Work Together to Create Better Outcomes

The most effective healthcare isn’t about choosing one over the other — it’s about having both in your corner. Primary care physicians and specialists form a coordinated system that keeps you healthy, supported, and informed.

Here’s how they complement each other:

  • PCPs provide continuity; specialists provide precision. Your primary doctor keeps track of your overall health while specialists focus on specific problems.
  • Better communication = better care. When a PCP refers you to a specialist, they share your medical history, medications, and relevant test results. This prevents duplication and improves accuracy.
  • You avoid unnecessary tests and visits. PCPs can often treat issues without specialist intervention — saving you time and money.
  • Chronic conditions stay on track. If you have diabetes, heart disease, asthma, or any ongoing condition, PCPs coordinate the bigger picture while specialists fine-tune your treatment.

In short, your PCP ensures everything fits together, while specialists handle the pieces that require expert-level attention.

When you’re unsure where to turn, start with your primary care physician. They’re trained to evaluate your symptoms, treat what they can, and guide you to the right specialist when needed.

85.2% of adults who had a visit with a doctor or other health care professional in the past year.

Natural vs. Organic: What Your Labels Aren’t Telling You

Kaylon Walton 2026 March, Lifestyle and Wellness January 18, 2026
A man using his smartphone to look up ingredients and prices wile choosing items in his local supermarket.

Walk through any grocery store, and you’ll notice that food packaging is starting to sound more like a wellness retreat brochure — natural, pure, clean, organic, real. These labels are designed to make you feel confident about what you’re bringing home. But here’s the real question: do these words actually mean anything?

The truth is, “natural” and “organic” aren’t interchangeable, and knowing the difference can have a big impact on your health, your budget, and your peace of mind.

“Natural” Sounds Healthy — But It’s Mostly Marketing

The word “natural” is one of the most misleading terms on food packaging. Why? Because it isn’t strictly regulated.

A “natural” label generally means the product doesn’t contain artificial colors, flavors, or synthetic preservatives. That’s it. It doesn’t guarantee:

  • How the food was grown
  • What pesticides were used
  • Whether the animals were given hormones or antibiotics
  • How processed the ingredients are
Young African-American woman shopping in supermarket

A “natural” fruit snack can still be packed with sugar. A “natural” chicken breast may still come from animals raised with conventional feed. Essentially, natural tells you what’s not in the product — but almost nothing about what is.

That doesn’t make “natural” products bad. It simply means you should read labels more carefully. If you’re prioritizing whole, minimally processed foods, look beyond the buzzword.

Organic fresh natural product tag

“Organic” Comes With Real Standards and Oversight

Unlike “natural,” organic actually means something — and it’s legally backed. In the U.S., organic foods must meet specific USDA requirements, which focus on how ingredients are grown, raised, and processed. These standards include:

  • No synthetic pesticides or fertilizers
  • No genetically modified organisms (GMOs)
  • No antibiotics or growth hormones in animals
  • Strict rules about soil quality, pest control, and animal welfare

Because of these guidelines, organic labels offer a clearer picture of what you’re buying. For many people, that transparency is worth the higher price tag. It doesn’t mean organic food is automatically more nutritious, but it does mean the farming practices are more controlled and environmentally mindful.

Organic labeling also has tiers:

  • “100% Organic” – Every ingredient meets organic standards
  • “Organic” – At least 95% of ingredients are organic
  • “Made With Organic Ingredients” – At least 70% organic ingredients

This grading system makes it easier to understand what you’re getting — something the “natural” label simply can’t offer.

Father and daughter shopping at the supermarket following a list

At the end of the day, understanding labels empowers you — not the marketing team behind the packaging. Here’s how to decide what’s right for you:

If transparency matters most: Go organic. You’ll know more about how your food was produced and what was avoided in the process.

If your budget is tight: Choose organic strategically. Many people opt for organic versions of produce on the “Dirty Dozen” list — items more likely to carry pesticide residues — while buying conventional for the rest.

If you’re focused on fewer additives: “Natural” may be enough. Just be sure to check the ingredient list to confirm the product aligns with your health goals.

If sustainability is your priority: Organic farming tends to favor more eco-friendly practices, though not all farms are equal. Look beyond the label when sustainability is a driving concern.

No matter which label you choose, the goal is the same: food that supports your wellbeing without confusion or compromise.

72% of American consumers say that product
packaging influences their purchase decisions.

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