health literacy

Fueling Your Body: The Importance of Nutrition & Healthy Eating

Posted on by Miasha Wilson

March is National Nutrition Month, a time to highlight the importance of balanced meals, mindful eating, meal prepping, and hydration. A well-balanced diet plays a critical role in maintaining energy levels, supporting immune function, and promoting overall health. By making informed choices about food and nutrition, individuals can improve their quality of life and prevent chronic diseases.

The Importance of Balanced Meals

A well-balanced meal consists of a mix of macronutrients—proteins, carbohydrates, and healthy fats—along with essential vitamins and minerals. The U.S. Department of Agriculture (USDA) recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and the remaining quarter with lean proteins (USDA, 2023). Incorporating nutrient-dense foods into daily meals can enhance overall well-being and reduce the risk of conditions such as heart disease, diabetes, and obesity (Academy of Nutrition and Dietetics, 2023).

Meal Prepping for Success

Meal prepping is an effective way to ensure healthy eating habits while saving time and money. Planning meals in advance helps prevent unhealthy last-minute food choices and provides better portion control (Harvard T.H. Chan School of Public Health, 2023). Key strategies include:

  1. Planning Weekly Meals – Create a grocery list with nutritious ingredients.
  2. Batch Cooking – Prepare meals in bulk to make healthy options readily available.
  3. Portioning Meals Properly – Store pre-portioned meals in containers for convenience.
  4. Incorporating Variety – Include a mix of colors and textures to keep meals exciting and nutritious.
Mindful Eating Practices

Mindful eating involves paying attention to hunger and fullness cues, savoring flavors, and minimizing distractions while eating. Studies show that mindful eating can help with weight management, improve digestion, and foster a healthier relationship with food (Kabat-Zinn, 2021). To practice mindful eating:

  • Eat slowly and chew thoroughly.
  • Avoid eating in front of screens.
  • Recognize emotional eating triggers.
  • Appreciate the sensory aspects of food.
The Power of Hydration

Water is essential for nearly every function in the body, from regulating temperature to aiding digestion and cognitive function. The National Academies of Sciences, Engineering, and Medicine recommend a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including fluids from food and beverages (NASEM, 2023). To stay hydrated:

  • Carry a reusable water bottle.
  • Infuse water with fruits or herbs for flavor.
  • Set hydration reminders throughout the day.
  • Eat water-rich foods like cucumbers, oranges, and watermelon.
Health and Wellness Benefits Related to Nutrition

In this section, we will review the benefits available to you when enrolling in one of our medical plans.

Please log in to ASR’s portal to explore their Health Engagement and Healthcare Choices platforms, both offered at no cost. The Health Engagement platform features a quick, 10-minute Health Assessment that provides you with a personal wellness score, an optimal score, and an average score based on individuals in your age group. Your dashboard will highlight your top three areas for improvement and offer monthly tools and guides to support your wellness journey.

The Healthcare Choices platform allows you to shop for care and earn rewards when selecting services at lower-cost facilities, helping you make informed healthcare decisions while saving money.

As a value-added benefit, K employees have access to K Dining, which offers discounted meal plans. At K Dining, you’ll enjoy fresh, made-from-scratch meals designed by expert chefs with your needs in mind. K Dining prioritizes high-quality ingredients, local and sustainable food sources, and customizable meal options to accommodate various dietary needs, with the goal to provide flavorful, nutritious meals prepared with care.

We’re excited for you to experience the delicious and wholesome options available at K Dining! Please visit the K Dining webpage to learn more information and review the weekly menu.

Conclusion

Adopting healthy eating habits and prioritizing nutrition can lead to a more energetic, productive, and fulfilling life. This National Nutrition Month, take small steps toward better nutrition by incorporating balanced meals, meal prepping, mindful eating, and hydration into your daily routine.

References
  1. Academy of Nutrition and Dietetics. (2023). Healthy eating patterns. https://www.eatright.org/food/nutrition/healthy-eating

  2. Harvard T.H. Chan School of Public Health. (2023). Meal planning and prepping. https://www.hsph.harvard.edu/nutritionsource/meal-planning/

  3. Kabat-Zinn, J. (2021). Mindful eating: Developing a healthy relationship with food. Journal of Mindfulness, 12(3), 215-230. https://doi.org/10.1016/j.jom.2021.03.004

  4. National Academies of Sciences, Engineering, and Medicine. (2023). Dietary reference intakes for water. https://www.nationalacademies.org/water-intake

  5. U.S. Department of Agriculture. (2023). MyPlate dietary guidelines. https://www.myplate.gov/eat-healthy

Prioritize Your Health: National Cancer Prevention Month Tips

Posted on by Miasha Wilson

Cancer continues to be a leading cause of illness worldwide, but the good news is that many cancers can be prevented through healthy lifestyle choices, early detection, and proactive healthcare. This February, in honor of National Cancer Prevention Month, we’re highlighting key steps to help you lower your cancer risk and enhance your overall well-being.

Step 1: Adopt Healthy Lifestyle Choices

Living a healthy lifestyle can significantly reduce your cancer risk. Here’s how you can take charge:

  • Eat a balanced diet – Focus on nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins while cutting back on processed foods and added sugars.
  • Stay active – Aim for at least 150 minutes of moderate exercise each week, such as walking, cycling, or swimming.
  • Limit alcohol and avoid tobacco – Smoking is a major cancer risk factor, and alcohol use is linked to various cancers. Quitting smoking and moderating alcohol intake can have a huge impact on your health.
Step 2: Prioritize Screenings & Early Detection

Routine screenings can help detect cancer early, when treatment is most effective. Make sure to stay up-to-date on recommended screenings, including:

  • Mammograms for breast cancer detection
  • Colonoscopies for colorectal cancer screening
  • Pap smears for cervical cancer detection
  • Skin checks for changes in moles or new growth
  • Prostate screenings for men over 50 (or earlier if at higher risk)
  • Talk to your healthcare provider to determine which screenings are right for you based on your age, gender, and family history.
Step 3: Understand HPV & Cancer Risk

Human papillomavirus (HPV) is a common virus that can lead to certain cancers, including cervical, throat, and anal cancer. The good news? The HPV vaccine can prevent most of these cancers when administered at the recommended ages. If you or your family members haven’t been vaccinated, consider discussing it with your healthcare provider.

Step 4: Manage Stress & Prioritize Workplace Wellness

Chronic stress can weaken your immune system, increasing vulnerability to illness, including cancer. Managing stress effectively can boost your overall health:

  • Practice mindfulness – Meditation, deep breathing, or yoga can all reduce stress. If you’re new to mindfulness, YouTube has a wealth of guided sessions to help you get started. Stay tuned for upcoming wellness programs, too!
  • Get quality sleep – Aim for 7-9 hours per night to help your body stay strong and healthy.
  • Take breaks – Short walks, stretching, or simply stepping away from work for a few minutes can do wonders for your mental and physical well-being.
Your Health Benefits & Preventive Care

At Kalamazoo College, employee well-being is a top priority and key to creating a thriving community. We encourage you to take advantage of the following benefits aimed at supporting cancer prevention and early detection:

Outpatient Physician Services
  • Telemedicine E-Visits: Covered with $0 co-payment per visit and billed by Amwell. Use Service Key: ASRCOPAYWAIVED
  • Primary Care Provider Office Visits: $10 (orange plan) to $25 (black plan) co-payment per visit, with 100% coverage after the co-payment for in-network services.
  • Specialist Office Visits: $10 (orange plan) to $40 (black plan) co-payment per visit, with 100% coverage after the co-payment for in-network services.
Routine Preventive Care
  • Mammograms: 100% covered, with the deductible waived for routine mammograms. This includes other essential screenings like colonoscopies.
  • Flu Shots and Immunizations: 100% covered, with the deductible waived.
  • Preventive Screenings: Includes routine X-rays, and lab tests, all with 100% coverage for preventive services, including cancer screenings.

This February, make wellness a priority—schedule your preventive screenings and adopt healthier habits to safeguard your long-term health! For more details or to explore available wellness resources, reach out to Hr.Benefits@kzoo.edu.

References
  1. American Cancer Society: www.cancer.org
  2. Centers for Disease Control and Prevention (CDC): www.cdc.gov
  3. Kalamazoo College Healthcare Benefits: https://hr.kzoo.edu/benefits/healthcare/
  4. National Cancer Institute: www.cancer.gov

HR BUZZ: Understanding Premature Births: A Global and U.S. Perspective

Posted on by Miasha Wilson

Premature birth, defined as the birth of a baby before 37 weeks of gestation, is a global health issue that affects millions of families each year. November, recognized as Prematurity Awareness Month, provides an important opportunity to raise awareness, educate the public, and advocate for improvements in healthcare to prevent preterm births. In this article, we will explore the global and U.S. statistics surrounding premature births, their causes, and the efforts being made to reduce the incidence and improve outcomes for preterm infants.

The Global Impact of Premature Births

Premature birth is one of the leading causes of death among children under the age of five. According to the World Health Organization (WHO), approximately 15 million babies are born prematurely each year worldwide, accounting for about 11% of all live births (WHO, 2020). The incidence of preterm birth varies significantly across countries, with low- and middle-income nations typically experiencing higher rates.

In countries with limited access to quality healthcare, the risk of premature birth increases due to factors such as malnutrition, lack of prenatal care, and inadequate maternal healthcare services. In contrast, higher-income countries often report lower rates of preterm births, though the numbers are still alarmingly high. For instance, in Europe, preterm birth rates range from 6% to 10%, while in Africa, the rate can exceed 15% (Blencowe et al., 2019). This disparity highlights the urgent need for global improvements in maternal health and healthcare access.

Premature infants face a variety of challenges. They are at higher risk for complications such as respiratory distress syndrome, infections, and long-term developmental delays. As a result, premature birth contributes to the significant burden of neonatal mortality worldwide. However, advances in neonatal care, including improved ventilators and incubators, have significantly increased survival rates for preterm infants, particularly in high-resource settings.

Premature Birth in the U.S.

In the United States, premature birth continues to be a major public health concern. According to the March of Dimes, in 2020, about 1 in 10 babies were born prematurely (March of Dimes, 2023). While the U.S. has made substantial progress in reducing preterm birth rates in recent years, the overall rate has remained relatively stable, fluctuating between 9% and 10% over the past decade.

The causes of premature birth in the U.S. are multifaceted. Maternal age, race, and socio-economic status all play a significant role. For example, African American women have a preterm birth rate that is about 50% higher than that of white women, with various factors such as chronic stress, limited access to healthcare, and systemic inequalities contributing to this disparity (Bryant et al., 2019). Additionally, lifestyle factors like smoking, obesity, and inadequate prenatal care further increase the likelihood of preterm birth.

The U.S. government and nonprofit organizations like the March of Dimes have focused on reducing the rate of preterm birth through awareness campaigns, improved prenatal care programs, and funding for research into the causes and prevention of prematurity. Despite these efforts, the U.S. continues to grapple with the high costs associated with preterm birth, both in terms of healthcare spending and long-term developmental care for affected infants.

Causes of Premature Birth

Premature birth can result from a variety of factors, many of which are not entirely understood. Some of the known risk factors include:

  • Multiple pregnancies: Women carrying twins or higher-order multiples are at increased risk for preterm birth.
  • Infections and inflammation: Certain infections during pregnancy can trigger early labor.
  • Chronic health conditions: Women with conditions like diabetes, high blood pressure, or thyroid disorders are at higher risk.
  • Lifestyle factors: Smoking, drug use, and poor nutrition can contribute to preterm birth.
  • Previous preterm birth: Women who have had a preterm birth in the past are more likely to experience another.

Efforts to prevent preterm birth are focused on improving prenatal care, managing chronic health conditions, and providing education to expectant mothers about healthy lifestyle choices. Additionally, advances in medicine, such as the use of progesterone supplements to prevent early labor, have shown promise in reducing the incidence of preterm birth.

The Importance of Raising Awareness

Prematurity Awareness Month is a crucial time to inform the public about the challenges faced by premature infants and their families. Through education and advocacy, organizations aim to highlight the need for increased funding for research, better prenatal care, and improved healthcare policies. Raising awareness also provides an opportunity for families who have experienced a premature birth to share their stories and support one another in their journeys.

For individuals affected by preterm birth, sharing stories of survival and resilience can be a powerful way to inspire hope and encourage others to seek help when needed. The emotional and financial challenges associated with a preterm birth are immense, but so too is the strength that parents and caregivers demonstrate in caring for their babies.

Conclusion

As we observe Prematurity Awareness Month this November, it is important to remember the global and national efforts being made to reduce preterm birth rates and improve outcomes for premature infants. With ongoing advancements in healthcare, particularly in neonatal care, the survival rate of preterm babies continues to improve. However, there is still much work to be done.

We encourage employees, families, and individuals to share their personal stories, provide testimonials, or connect with local organizations that support premature infants and their families. Your story could provide hope to others and help drive change in the fight against premature birth. Together, we can raise awareness, advocate for better healthcare, and support those affected by prematurity.

References

Blencowe, H., Cousens, S., Chou, D., Oestergaard, M. Z., Say, L., Moller, A. B., & Lawn, J. E. (2019). Born too soon: The global epidemiology of 15 million preterm births. Reproductive Health, 16(1), 1-13. https://doi.org/10.1186/s12978-019-0778-9

Bryant, A. S., Spencer, J. B., & Duffy, J. Y. (2019). Racial disparities in preterm birth in the United States. American Journal of Obstetrics and Gynecology, 220(6), 612-621. https://doi.org/10.1016/j.ajog.2019.01.218

March of Dimes. (2023). Preterm birth in the United States. https://www.marchofdimes.org/what-we-do/research/premature-birth

World Health Organization (WHO). (2020). Preterm birth. https://www.who.int/news-room/fact-sheets/detail/preterm-birth

HR BUZZ: The Importance of Health Literacy Among Diverse Groups: A Humble Perspective

Posted on by Miasha Wilson

October is also Health Literacy Month! This month provides a time to reflect on the importance of health literacy, a fundamental aspect of public health that empowers individuals and communities to make informed health decisions. As we recognize Health Literacy Month, let’s explore how understanding health information is vital for our community at Kalamazoo College.

Health literacy—the ability to obtain, process, and understand basic health information to make informed health decisions—is a critical component of well-being for individuals and communities. At Kalamazoo College, our vibrant community of students, staff, and faculty showcases a rich tapestry of ethnic backgrounds, gender identities, and diverse life experiences, highlighting the complexity of intersectionality. Engaging thoughtfully with health literacy allows us to consider how we can better support one another in navigating health information and resources.

Exploring Health Literacy Disparities

It’s important to recognize that health literacy is not evenly distributed across different populations. Studies suggest that various groups—whether defined by race, ethnicity, gender identity, or socioeconomic status—often face distinct challenges in understanding health information (Baker et al., 2007). This is particularly relevant in an academic environment like Kalamazoo College, where individuals may come from diverse educational and cultural backgrounds.

Reflecting on this, we might ask ourselves: How can we create an environment that is more accessible and inclusive for everyone? Low health literacy can lead to poorer health outcomes and increased healthcare costs (Berkman et al., 2011).Some of us may find it difficult to navigate the healthcare system, while others might struggle with language barriers or unfamiliar health concepts. These experiences can shape not only individual health outcomes but also our shared campus culture.

The Intersectionality of Health Literacy

The idea of intersectionality invites us to consider how various social identities overlap, creating unique experiences for individuals. For instance, students who identify as LGBTQ+ might encounter different health literacy challenges than those from specific racial or ethnic backgrounds. Recognizing these intersecting identities can deepen our understanding of the barriers our peers face and help us develop more effective health literacy initiatives.

This raises an interesting question: How do our identities shape our experiences with health information? Non-binary and gender non-conforming individuals, for example, may find it challenging to access healthcare that meets their specific needs. Similarly, black, indigenous, and people of color (BIPOC) might encounter cultural assumptions that limit their understanding of health resources. Acknowledging these complexities invites us to engage in conversations about how we can better serve all members of our community (Collins, 2019).

The Role of Culture and Community

Culture profoundly influences how we perceive health and well-being. For many communities, traditional practices and beliefs play a vital role in health decisions. This diversity presents both a challenge and an opportunity for health education. By approaching health literacy with cultural competence, we can create resources that resonate more deeply with all of us.

Consider this: How can we incorporate the rich cultural backgrounds of our community members into our health literacy efforts? Creating inclusive programming that reflects the values and beliefs of different cultures not only enhances engagement but also fosters a sense of belonging. We can learn a great deal from one another when we invite diverse voices into the conversation about health. What does your voice say about this topic?

Practical Steps for Collaborative Engagement

Improving health literacy is a shared endeavor that requires curiosity and openness from all of us. Here are some practical steps we can explore together:

  1. Access Reliable Health Resources: Let’s take the time to seek out trustworthy sources, such as the Centers for Disease Control and Prevention (CDC) or campus health services. How can we ensure that these resources are not only reliable but also reflect the diversity of our community?
  2. Participate in Campus Health Initiatives: Engaging in workshops or discussions can be enlightening. What health topics resonate with you or your peers? These conversations can help us identify unique challenges and share strategies for navigating them.
  3. Utilize Visual and Accessible Materials: Simplifying complex health information through infographics and visual aids can enhance understanding. Are there creative ways we can represent health information that resonate with our community?
  4. Communicate Openly with Healthcare Providers: Encouraging open dialogues with healthcare professionals can empower us to ask questions and seek clarity. How can we create a culture where seeking help is normalized and supported?
  5. Leverage Social Media for Education: Social platforms can be effective tools for sharing health information. What types of content would you find most engaging or helpful? How can we curate social media feeds to better serve our community’s needs?
  6. Advocate for Inclusive Health Programs: Supporting initiatives that promote health literacy for all is vital. What voices or perspectives might we be missing in our current health programs? How can we encourage broader representation?
  7. Engage with Peer Education: Peer-led initiatives can foster a sense of camaraderie and trust. How can we empower each other to share knowledge and support one another in our health journeys?
  8. Promote Family and Community Discussions: Encouraging conversations about health in our circles can build collective understanding. What stories or experiences do we all bring to the table that could enrich our conversations?
  9. Utilize Campus Resources: Familiarizing ourselves with campus health services can enhance our well-being. What resources have you found particularly useful, and how might we promote them more effectively?
  10. Create Inclusive Health Campaigns: Participating in or initiating health campaigns can raise awareness of various issues. How can we ensure that these campaigns reflect the diverse experiences within our community?
Conclusion

As we reflect on the importance of health literacy, it becomes clear that this is not just a personal journey; it is a communal exploration. By embracing our diverse identities and experiences, we can foster a more inclusive and supportive environment. Together, we can deepen our understanding of health literacy, empower one another, and create a culture where all voices are valued. We invite you to join the conversation below—your thoughts and experiences are important to us!

References

Baker, D. W., Wolf, M. S., Feinglass, J., Thompson, J. A., & Gazmararian, J. A. (2007). Health literacy and mortality among elderly persons. Archives of Internal Medicine, 167(14), 1503-1509. https://doi.org/10.1001/archinte.167.14.1503

Berkman, N. D., Davis, K. S., & McCormack, L. (2011). Health literacy interventions and outcomes: An updated systematic review. Evidence Report/Technology Assessment, (199). https://doi.org/10.23970/AHRQEP199

Collins, P. H. (2019). Intersectionality as Critical Social Theory. Duke University Press.

Gonzalez, A., et al. (2016). Culturally appropriate health education: A comprehensive review. Journal of Health Communication, 21(5), 458-469.