Category: HR Buzz

Nutritional Wellness for Low-Energy Months: Supporting Your Body Through Winter

Posted on by Miasha Wilson

As winter settles in and daylight hours grow shorter, many people notice a natural dip in energy, motivation, and overall mood. Colder temperatures, limited sunlight, and the fast pace of the academic year can all influence how we feel. While there is no one-size-fits-all approach to nutrition, gentle, non-diet strategies can help support well-being during the darker months. Small, sustainable habits can boost energy, promote comfort, and help us stay nourished throughout the season.

Foods That Support Winter Energy

During winter, many individuals experience changes in appetite and energy levels. Incorporating steady sources of fuel throughout the day can help maintain focus and keep energy levels more stable. Complex carbohydrates—such as whole grains, beans, lentils, and root vegetables—digest more slowly and provide a sustained release of energy. Pairing these foods with a source of protein or healthy fats, such as nuts, seeds, yogurt, or eggs, can help keep you feeling satisfied and grounded.

Warm, seasonal foods like oatmeal, soups, roasted vegetables, and stews can also offer both nourishment and comfort. The goal is not to follow restrictive rules, but to explore what foods help you feel your best during this time of year.

Hydration Reminders

Hydration can be easy to overlook in the winter months, especially when cold weather reduces thirst cues. Yet staying hydrated supports concentration, digestion, and overall energy. Warm beverages—herbal teas, warm lemon water, or broths—can be especially soothing and count toward daily hydration. Keeping a reusable water bottle nearby at work is a simple way to encourage consistent sipping throughout the day. Even mild dehydration can contribute to fatigue, so gentle reminders can make a meaningful difference.

Balancing Comfort Foods With Nourishment

Winter often brings a natural desire for cozy, familiar foods. Comfort foods play a valuable emotional role, offering warmth, tradition, and pleasure. Instead of thinking in terms of “good” or “bad” foods, consider how comfort foods can coexist with nourishment. For example, pairing a favorite winter dish with a colorful side, adding vegetables to a stew, or enjoying a warm baked treat alongside a protein-rich snack can help create balance without restriction.

This approach emphasizes flexibility and self-awareness—not dieting. It encourages honoring cravings while also noticing which foods help sustain energy, mood, and overall well-being.

Bringing Warm Meals and Snacks to Work

Preparing warm, satisfying meals and snacks can make a winter workday feel more grounding and enjoyable. Options like soups, chilis, curries, baked potatoes, casseroles, and warm grain bowls travel well and reheat easily. Snacks such as warm apples with cinnamon, oatmeal cups, hard-boiled eggs, mixed nuts, or whole-grain muffins can provide quick boosts of energy.

If your department or team frequently eats lunch at their desk, taking a few minutes to warm a meal and sit mindfully can help break up the day and support both physical and emotional wellness. Small routines—such as packing a thermos or prepping meals in batches—can help reduce decision fatigue and create a sense of comfort during the busiest parts of the semester.

Nourishment as Self-Care

Winter can be demanding, and nutritional wellness is just one tool for supporting your body during this time of year. Listening to your hunger cues, honoring your need for warmth and comfort, and choosing foods that help you feel nourished can contribute to steadier energy and improved well-being. Gentle, compassionate nutrition practices can help you move through winter with more ease, resilience, and balance.

References
  1. Academy of Nutrition and Dietetics. (2023). Winter nutrition and hydration tips. https://www.eatright.org
  2. Centers for Disease Control and Prevention. (2024). Water and hydration: Why it matters. https://www.cdc.gov/nutrition
  3. Harvard T.H. Chan School of Public Health. (2023). Healthy eating plate & winter nutrition strategies. https://www.hsph.harvard.edu/nutritionsource

Seasonal Affective Disorder (SAD) & Light Exposure Wellness: Supporting Well-Being During Michigan’s Darker Months

Posted on by Miasha Wilson

As winter settles in and daylight hours grow shorter, many people in Michigan begin to feel the effects of reduced sunlight. With sunrise arriving late and sunset coming early, the lack of natural light can influence mood, energy levels, and overall well-being. Seasonal Affective Disorder (SAD)—a form of depression that follows a seasonal pattern—is more common in northern states like ours. Recognizing the signs and taking simple preventive steps can help support a healthier, more balanced winter season.

Recognizing Symptoms of SAD

Seasonal Affective Disorder can manifest in subtle ways at first, and many individuals may dismiss symptoms as “the winter blues.” Common signs include persistent low mood, decreased energy, difficulty concentrating, changes in sleep patterns, and increased craving for carbohydrates. Some people may also experience irritability or social withdrawal. Because these symptoms can overlap with general stress or fatigue, awareness is key. SAD is a legitimate, well-documented mental health condition, and individuals who notice prolonged symptoms should consider seeking guidance from a qualified medical or mental health professional.

Gentle Morning Light Routines

Light plays a powerful role in regulating circadian rhythms—the internal clock that influences sleep and mood. During winter months, integrating gentle morning light exposure can help signal to the body that the day has begun. This might include opening blinds immediately upon waking, spending a few minutes near a bright window, or taking a short walk outdoors when possible. Some individuals explore the use of light therapy lamps, which are designed to mimic natural daylight; however, anyone considering a therapeutic light device should consult their healthcare provider to determine whether it is appropriate for them.

Movement + Sunlight Breaks

Even brief exposure to natural light can have positive effects on mood and alertness. Incorporating movement breaks throughout the day—especially outdoors—can provide both light exposure and a boost in circulation. A 10–15 minute midday walk, standing near a window during a break, or choosing a well-lit space for work or study can collectively support energy levels. Michigan’s intermittent winter sunshine may be short-lived, but taking advantage of those moments can help counteract the effects of reduced daylight.

Vitamin D Awareness

Reduced sunlight also means many individuals produce less vitamin D in winter, since the body synthesizes it when the skin is exposed to UVB rays. Low vitamin D has been associated with fatigue, low mood, and bone health concerns. It’s important to note that information about vitamin D is general education—not personal medical advice. Anyone concerned about their vitamin D levels or considering supplements should consult with their healthcare provider, who can assess individual needs and recommend appropriate options.

Creating a Supportive Winter Wellness Routine

While winter brings natural challenges, intentional habits can help maintain physical and emotional well-being. Light exposure, movement, social connection, hydration, and adequate sleep all play important roles. Checking in with oneself, seeking support when needed, and cultivating small daily wellness practices can make the winter months more manageable and, in many cases, more enjoyable.

Kalamazoo College employees also have access to confidential support through our Employee Assistance Program (EAP). The EAP offers free short-term counseling, wellness resources, and guidance for managing stress, seasonal changes, or other personal concerns. These services can be especially helpful during the darker months when emotional well-being may require additional attention. More information is available on the HR website, and employees are encouraged to use these resources whenever extra support might be beneficial.

References
  1. American Psychiatric Association. (2023). Seasonal affective disorder. https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder
  2. Centers for Disease Control and Prevention. (2024). Vitamin D: Fact sheet for consumers. https://www.cdc.gov/nutrition
  3. National Institute of Mental Health. (2023). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Winter Safety & Campus Preparedness: Staying Safe During the Cold Season

Posted on by Miasha Wilson

As temperatures drop and winter weather settles over campus, safety becomes a shared responsibility. Snow, ice, and rapidly changing conditions can create hazards for students, faculty, and staff alike. By understanding common winter risks—and taking simple steps to prepare—we can reduce injuries, prevent accidents, and ensure our campus community remains safe and operational throughout the season.

Safe Winter Walking

One of the most common winter hazards is icy walkways. Even with timely snow removal and salting, surfaces can refreeze overnight or remain slick in shaded areas. The safest approach is to adopt a “walk like a penguin” strategy: keep your center of gravity over your feet, take short, deliberate steps, and keep your hands free for balance. Wearing appropriate footwear with good traction is also an essential preventive measure. If you identify untreated icy spots, report them promptly to Facilities so they can be addressed quickly.

Car Safety & Emergency Preparedness

For community members who commute, winter travel introduces an additional layer of risk. Preparing your vehicle for winter conditions can significantly improve safety. Basic recommendations include maintaining proper tire pressure, keeping the gas tank at least half full, and ensuring that windshield washer fluid is rated for freezing temperatures. Drivers should also keep a winter emergency kit in their car. Items such as blankets, a flashlight, a small shovel, ice scraper, booster cables, and non-perishable snacks can make a critical difference if stranded during severe weather. These precautions not only protect the driver but also reduce strain on local emergency services.

Recognizing Frostbite & Hypothermia

While many people limit their time outdoors in the winter, exposure to extreme cold still presents a risk. Knowing the early signs of frostbite and hypothermia can help prevent severe injury. Frostbite often begins with numbness, tingling, or pale, waxy skin—usually on extremities like fingers, toes, ears, and the nose. Hypothermia, which occurs when body temperature drops below 95°F (35°C), can present as shivering, confusion, slowed speech, or clumsiness. Anyone experiencing these symptoms should seek warmth immediately and, if necessary, request medical assistance. Quick recognition and response can prevent long-term damage.

Slip-and-Fall Prevention

Slip-and-fall injuries are one of the most frequent workplace and campus incidents during winter. These injuries not only impact the health and well-being of community members but also represent a significant liability risk for institutions. Prevention is a shared effort: Facilities works diligently to clear walkways, but individual choices matter too. Planning extra time to reach your destination, avoiding shortcuts through unmaintained areas, using handrails, and wearing appropriate footwear can reduce the likelihood of falls. Indoors, wiping shoes upon entry helps prevent wet floors that may cause slips.

A Campus-Wide Commitment

Winter safety requires awareness, preparation, and cooperation. By understanding risks and adopting simple preventive measures, we help ensure a safer environment for everyone on campus. As we move deeper into the season, your vigilance and proactive steps make a meaningful difference.

References
  1. Centers for Disease Control and Prevention. (2024). Cold stress: Prevention and treatment. https://www.cdc.gov/niosh/topics/coldstress/
  2. National Weather Service. (2023). Winter safety tips. https://www.weather.gov/safety/winter
  3. Occupational Safety and Health Administration. (2023). Winter weather: Plan, equip, train. U.S. Department of Labor. https://www.osha.gov/winter-weather

Community Kindness & Restorative Connection: Strengthening Workplace Well-Being at Year’s End

Posted on by Miasha Wilson

As the year winds down, we find ourselves balancing competing demands—final projects, student needs, family obligations, and the emotional intensity that often accompanies the holiday season. December offers a unique opportunity to intentionally cultivate a sense of community through kindness and restorative connection. These practices are not simply “feel-good” additions to the workplace; they meaningfully support emotional well-being, collaboration, and resilience.

Kindness Impacts Mood and Stress Regulation

Kindness, whether expressed through words, small actions, or recognition, has a measurable impact on mood and stress regulation. Research shows that engaging in or receiving small acts of kindness activates areas of the brain associated with reward and bonding, increasing feelings of social connection and reducing stress responses (Curry et al., 2018). In a higher-education environment—where workloads fluctuate dramatically depending on the point in the academic calendar—a culture that encourages kindness can act as a buffer against burnout and isolation.

The Benefits of Restorative Connection

Restorative connection builds upon these benefits by emphasizing intentional, relationship-centered interactions. This concept stems from restorative practices, which prioritize empathy, understanding, and meaningful dialogue. In the workplace, restorative connection may look like taking a few moments to check in with a colleague, offering appreciation for their work, or creating space for employees to share thoughts and challenges without judgment. Even brief interactions grounded in empathy and acknowledgment strengthen team cohesion and psychological safety—two elements closely linked to our satisfaction and likelihood of remaining engaged within our work community (Edmondson, 2019).

Use Holiday Season to Prioritize Restorative Connections

The end of the year is an ideal time to prioritize these practices because people naturally begin reflecting on their experiences, accomplishments, and difficulties. Kindness and restorative connection invite a sense of shared humanity, reminding us that we are part of a supportive community rather than facing challenges alone. This can be especially meaningful in a small liberal arts college environment where collaboration and connection directly influence the overall campus culture.

Practical Tips for the Workplace

Practical ways to cultivate community kindness and restorative connection in December include:

  • • Expressing appreciation for a colleague’s work, even in small ways. (Consider sending a Kudos!)
  •  Checking in with coworkers who appear overwhelmed or unusually quiet.
  • Offering help during end-of-year deadlines or heavy student-service periods.
  • Sharing positive feedback from students or other departments.
  • Participating in voluntary community events, such as gratitude walls, small cards of encouragement, or wellness events.

These actions not only benefit others but also support the giver. Research indicates that practicing kindness increases personal well-being, enhances mood, and strengthens overall life satisfaction (Aknin et al., 2020). When woven into our workplace culture, this becomes a shared cycle of support and encouragement.

Conclusion

Ultimately, community kindness and restorative connection remind us that wellness is not solely an individual undertaking. It is also a collective practice that sustains teams, strengthens relationships, and fosters a healthier, more compassionate work environment. As we close the year, choosing kindness becomes an intentional act of care—both for ourselves and for the people we work alongside each day.

References

  1. Aknin, L. B., Whillans, A. V., Norton, M. I., & Dunn, E. W. (2020). Happiness and prosocial behavior: An evaluation of the evidence. World Happiness Report, 2020, 97–112.
  2. Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Journal of Experimental Social Psychology, 76, 320–329.
  3. Edmondson, A. C. (2019). The fearless organization: Creating psychological safety in the workplace for learning, innovation, and growth. Wiley.

Prematurity Awareness Month: Supporting Every Baby’s Strong Start

Posted on by Miasha Wilson

Each November, health organizations across the nation recognize Prematurity Awareness Month to raise understanding about preterm birth and its lasting impact on families and communities. The observance highlights the importance of healthy pregnancies, early prenatal care, and ongoing support for parents and infants affected by premature birth.

Understanding Prematurity

A baby is considered premature, or preterm, when born before 37 weeks of pregnancy. According to the Centers for Disease Control and Prevention (CDC), about one in ten infants in the United States is born prematurely each year (CDC, 2023). Premature babies may face health challenges due to underdeveloped lungs, hearts, and immune systems, and may require specialized care in a neonatal intensive care unit (NICU).

Preterm birth can happen for many reasons, and in some cases, the cause is unknown. Risk factors include previous preterm birth, multiple pregnancies, high blood pressure, diabetes, smoking, and certain infections. However, anyone can experience preterm labor—even those without known risk factors.

The Importance of Early and Ongoing Care

Regular prenatal care is one of the most effective ways to reduce the risk of premature birth. Early visits help providers monitor both the parent’s and baby’s health, manage chronic conditions, and identify warning signs that may require intervention. A healthy diet, stress management, and avoiding tobacco or alcohol during pregnancy also promote better outcomes.

Community and workplace awareness play a crucial role too. Supporting expecting parents through flexible scheduling, maternity and paternity leave, and understanding workplace policies fosters a culture of care that benefits both families and organizations.

Caring Beyond Birth

Thanks to advances in neonatal care, many premature infants grow up to live healthy lives. For parents, early education and support are vital—especially in navigating follow-up appointments, developmental milestones, and self-care during recovery. The March of Dimes and local hospital networks offer extensive resources for families affected by preterm birth, including peer support, education, and advocacy programs.

Your Health Benefits

Your healthcare plan includes prenatal, maternity, and newborn care to help you and your family stay healthy before, during, and after pregnancy. If you are expecting—or planning to grow your family—reach out to your healthcare provider early to schedule prenatal appointments and discuss any questions about your pregnancy.

You can also use Amwell’s telehealth services for non-urgent medical guidance or pregnancy-related concerns. Please remember to enter the code ASRCOPAYWAIVED to ensure that you receive this service at no cost.

If you have been impacted by preterm birth or other challenges and would like to talk with someone, please reach out to Behavioral Health Systems at 1-800-245-1150. All employees, regardless of benefits status, receive three free counseling sessions annually.

Remember: Every week of pregnancy matters. Early care, healthy habits, and community support all help give every baby the strongest possible start.

References

U.S. Antibiotic Awareness Week: Using Antibiotics Wisely to Protect Our Future

Posted on by Miasha Wilson

Each year, the Centers for Disease Control and Prevention (CDC) recognizes U.S. Antibiotic Awareness Week (November 18–24) to promote understanding about the proper use of antibiotics and the growing global threat of antibiotic resistance. The campaign encourages healthcare providers, patients, and communities to work together to preserve the effectiveness of these life-saving medications.

Why Antibiotic Awareness Matters

Antibiotics are powerful drugs that fight bacterial infections—such as strep throat, urinary tract infections, and bacterial pneumonia. However, they are ineffective against viruses like the common cold, flu, or COVID-19. When antibiotics are used incorrectly—such as for viral illnesses, taken without a prescription, or stopped too soon—bacteria can adapt and become resistant. This means future infections may be harder to treat, requiring stronger or more costly medications.

The CDC estimates that more than 2.8 million antibiotic-resistant infections occur in the United States each year, causing over 35,000 deaths (CDC, 2023). Responsible antibiotic use protects not only individual patients but also the wider community by reducing the spread of resistant bacteria.

Smart Steps for Antibiotic Use

Awareness begins with informed choices. Here are a few key steps everyone can take:

  • Use antibiotics only when prescribed by a licensed healthcare provider. Never pressure your provider for antibiotics if they determine they aren’t needed.
  • Take every dose exactly as prescribed. Stopping treatment early allows bacteria to survive and grow stronger.
  • Never share leftover medication. Different infections require specific antibiotics and dosages.
  • Practice infection prevention. Frequent handwashing, staying up to date on vaccines, and practicing good hygiene can reduce your need for antibiotics in the first place.

Healthcare professionals also play a critical role by prescribing antibiotics only when necessary and educating patients about appropriate use.

The Bigger Picture

Antibiotic resistance is one of the most urgent public health challenges of our time. The more we use antibiotics incorrectly, the less effective they become for everyone. The good news: resistance can be slowed through coordinated action. By practicing antibiotic stewardship—using these medications wisely and only when needed—we preserve their power for future generations.

Your Health Benefits

Your healthcare plan includes preventive care and medical consultations to help you stay healthy and manage infections appropriately. If you’re feeling unwell, reach out to your primary care provider or telehealth service before taking antibiotics. They can help determine whether your illness is bacterial or viral and recommend the best course of treatment. If you use Amwell, please remember to enter the code ASRCOPAYWAIVED to receive this telehealth service at no cost.

Remember: Not every infection needs an antibiotic—but every decision to use one wisely helps protect your long-term health.

References
  1. Centers for Disease Control and Prevention. (2023, November). U.S. antibiotic awareness week. U.S. Department of Health and Human Services. https://www.cdc.gov/antibiotic-use
  2. World Health Organization. (2023). Antimicrobial resistance fact sheet. https://www.who.int/news-room/fact-sheets/detail/antimicrobial-resistance
  3. National Institutes of Health. (2022). Antibiotic resistance: Understanding and responding to a global health threat.https://www.nih.gov

COPD Awareness Month: Breathing Better, Living Stronger

Posted on by Miasha Wilson

Each November, health organizations and communities observe Chronic Obstructive Pulmonary Disease (COPD) Awareness Month—a time dedicated to education, early detection, and support for the millions of people affected by chronic lung disease. COPD, which includes chronic bronchitis and emphysema, is a progressive condition that makes it difficult to breathe and can limit daily activities. According to the Centers for Disease Control and Prevention (CDC), more than 16 million Americans have been diagnosed with COPD, and millions more may live with the condition without knowing it.

Understanding the Disease

COPD develops slowly, often after years of exposure to irritants that damage the lungs and airways. The most common cause is long-term cigarette smoking, but exposure to air pollutants, secondhand smoke, and occupational dust or chemicals can also contribute. Typical symptoms include chronic cough, shortness of breath, wheezing, and frequent respiratory infections. Because these signs can be mistaken for normal aging or a lingering cold, many people are not diagnosed until the disease has advanced.

The Importance of Early Detection

Early identification of COPD can significantly improve quality of life and slow disease progression. A simple breathing test known as spirometry can measure how well the lungs work and help providers confirm a diagnosis. Once diagnosed, individuals can partner with healthcare professionals to create a management plan that includes medication, pulmonary rehabilitation, and lifestyle changes such as regular exercise and smoking cessation.

Living Well with COPD

While COPD currently has no cure, many people live active, meaningful lives with proper treatment and self-care. Pulmonary rehabilitation programs—which combine education, exercise training, and counseling—are proven to improve endurance, reduce symptoms, and increase confidence. Nutrition, hydration, and stress management also play important roles. Avoiding triggers like cold air, pollution, and respiratory infections can prevent symptom flare-ups.

Support from friends, family, and peers is essential. Community resources, such as the COPD Foundation’s online networks and local Better Breathers Clubs, connect patients and caregivers with education and encouragement. For those living with COPD, staying current with vaccinations for flu, pneumonia, and COVID-19 is another key step toward protecting respiratory health.

Raising Awareness

COPD Awareness Month encourages everyone to take a moment to appreciate the simple act of breathing—and to protect it. By understanding the risk factors, promoting early testing, and supporting those who live with chronic lung disease, we help ensure that every breath counts.

Your Health Benefits: Preventive Screenings Matter

Your health plan includes free annual preventive screenings—an important resource designed to help you stay healthy and detect potential conditions early. Early detection gives you the best opportunity for effective treatment and long-term quality of life. Take advantage of this benefit by scheduling your preventive screenings with your healthcare provider today. A few minutes of prevention can make a lasting difference for your well-being.

References
  1. Centers for Disease Control and Prevention. (2023, November). Chronic obstructive pulmonary disease (COPD). U.S. Department of Health and Human Services. https://www.cdc.gov/copd
  2. COPD Foundation. (2024). COPD awareness and education resources. https://www.copdfoundation.org
  3. National Heart, Lung, and Blood Institute. (2023). COPD: Learn more, breathe better. https://www.nhlbi.nih.gov/breathebetter

Small Steps. Big Change.

Posted on by Miasha Wilson

🩺 November is American Diabetes Awareness Month!!!

Did you know? More than 38 million Americans live with diabetes, and another 98 million have prediabetes—many without even knowing it (CDC, 2024). This November, we’re focusing on awareness, prevention, and the small daily choices that help protect our health.

💡 Understanding Diabetes

Diabetes occurs when the body can’t properly produce or use insulin, causing high blood sugar levels.

  • Type 1 Diabetes – An autoimmune condition that stops the body from making insulin.
  • Type 2 Diabetes – The most common form, often linked to lifestyle and family history.
  • Gestational Diabetes – Occurs during pregnancy and increases later risk for Type 2 diabetes.

Even prediabetes—slightly elevated blood sugar—can be reversed through early action.

🧘 Small Changes Make a Big Impact

The American Diabetes Association recommends a few achievable habits:

  • Eat more fruits, vegetables, and whole grains.
  • Move your body at least 150 minutes per week.
  • Reduce stress and prioritize rest.
  • Schedule regular checkups and lab screenings.

Even losing 5-7 % of body weight can significantly lower the risk of developing Type 2 diabetes.

Pro Tip!

Swap one sugary drink for water each day—over a year, that small step could prevent several pounds of weight gain and lower your blood sugar levels.

💼 Your Benefits in Action

Managing or preventing diabetes starts with awareness—and the right support. As part of our health benefits, employees who have been diagnosed with diabetes have access to Teladoc’s Chronic Condition Management program, offering personalized guidance from certified professionals in nutrition, fitness, and blood-sugar management.

Through this program, participants can:

  • Connect virtually with licensed physicians, diabetes educators, and dietitians.
  • Receive ongoing coaching, education, and progress tracking.
  • Access 24/7 support from the convenience of home.

This valuable resource helps employees better manage their condition, stay on track with treatment plans, and make informed choices about their overall health.

🩵 Convenient care from anywhere—Teladoc brings healthcare to you.

Even if you don’t have a diagnosis, prevention is the best medicine. All employees are encouraged to schedule their free annual preventive screening with their primary care provider. This simple checkup can detect early warning signs and help you take proactive steps toward long-term health.

Pro Tip!

🩵 Small steps—like completing your annual screening—can make a lasting difference in your well-being.

❤️ Together Toward Wellness

Diabetes Awareness Month isn’t just about statistics; it’s about empowerment. Every choice—every healthy meal, walk, or doctor visit—moves us closer to lasting well-being. Let’s use this month as a reminder to care for ourselves and support one another on the journey toward better health.

References
  • American Diabetes Association. (2024). Diabetes basics. https://www.diabetes.org/diabetes
  • Centers for Disease Control and Prevention. (2024). National diabetes statistics report, 2024. U.S. Department of Health and Human Services. https://www.cdc.gov/diabetes/data/statistics-report/index.html
  • National Institutes of Health. (2023). Preventing type 2 diabetes: Steps you can take.
  • National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes

Finish Cybersecurity Awareness Month Strong: Protect Your Benefits Logins

Posted on by Miasha Wilson

Open enrollment draws many of us to health and financial benefits portals—and that makes October a prime time for phishers and account-takeover attempts. A few evidence-based habits can significantly reduce risk.

Go direct; don’t click through emails.

When you receive a benefits message, open a new tab and type the portal URL or use a saved bookmark. Before signing in, confirm you see https:// and the padlock, which indicates an encrypted connection. This simple step sidesteps look-alike phishing pages and protects credentials in transit (CISA, 2025; FTC, n.d.).

Turn on multi-factor authentication (MFA).

MFA adds a second proof of identity (e.g., an app code or security key) so a stolen password alone cannot unlock your account. Federal guidance consistently recommends enabling MFA on email, benefits, and financial portals; where available, prefer phishing-resistant methods (e.g., FIDO security keys or passkeys) (CISA, 2025; HHS OCR, 2023).

Use long, unique passwords (or passphrases) and a password manager.

Reused or short passwords let one breach cascade into others. NIST’s digital identity guidelines emphasize allowing users to create long passphrases and encourage the use of password managers to maintain uniqueness across accounts (Grassi et al., 2020).

Avoid sensitive logins on public Wi-Fi.

Café or airport networks can expose traffic to eavesdropping. If you must connect, use a personal hotspot or trusted VPN, and always verify the lock icon/https before entering credentials (FTC, n.d.).

Keep software current.

Updates patch known vulnerabilities actively exploited by attackers. Make it a habit to update your device and browser before visiting benefits sites; automatic updates reduce the chance you’ll forget (CISA, 2025).

Slow down on “urgent” messages.

Phishing often uses urgency (“Your benefits were suspended—click now”). Red flags include generic greetings, mismatched sender addresses, or unexpected attachments. When in doubt, don’t click; report to IT and visit the site directly via a known URL (CISA, 2025; HHS OCR, 2024).

Treat health portals like online banking.

HIPAA security guidance highlights MFA, secure remote access, and ongoing risk analysis to protect electronic protected health information (ePHI). Even outside HIPAA-covered settings, applying these safeguards to your insurer, HSA/FSA, and retirement portals is prudent (HHS OCR, 2023; HHS, 2024).

If something looks off:

  1. Stop before entering your password.
  2. Screenshot and forward to Help.Desk@kzoo.edu.
  3. For benefits-account concerns, contact HR.Benefits@kzoo.edu and/or the vendor using a verified phone number or URL.

As Cybersecurity Awareness Month wraps up, make your benefits logins the safest places you visit online: go direct, use MFA, favor long unique passphrases, avoid risky networks, keep software updated, and report suspicious messages. These habits take seconds—and can prevent hours of recovery later.

References