HR Buzz

HR Buzz: Diabetes Awareness: Nourishing Knowledge this November

Posted on by Miasha Wilson

November is American Diabetes Month, a time to raise awareness about diabetes, a chronic condition that affects millions of Americans. The Centers for Disease Control and Prevention (CDC) report that approximately 34.2 million people in the United States have diabetes, and another 88 million adults are at risk of developing type 2 diabetes. Understanding diabetes, its risk factors, and how to prevent and manage it is crucial for maintaining a healthy lifestyle.

Understanding Diabetes

Diabetes is a metabolic disorder characterized by high blood sugar levels. There are three main types:

  1. Type 1 Diabetes: An autoimmune condition where the body does not produce insulin.
  2. Type 2 Diabetes: The most common form, often linked to obesity and a sedentary lifestyle, where the body becomes resistant to insulin.
  3. Gestational Diabetes: This occurs during pregnancy and typically resolves after childbirth but increases the risk of developing type 2 diabetes later in life.
Risk Factors

Several risk factors contribute to the development of diabetes, including:

  • Genetics: Family history can increase risk.
  • Obesity: Excess body fat, especially around the abdomen, is a significant risk factor for type 2 diabetes.
  • Physical Inactivity: A sedentary lifestyle contributes to weight gain and insulin resistance.
  • Unhealthy Diet: High consumption of processed foods, sugars, and unhealthy fats increases diabetes risk.
Tips for Prevention
Indulge in a heart healthy lifestyle by savoring delicious foods rich in protein and healthy fats while safeguarding against heart disease and manage diabetes

Preventing diabetes, particularly type 2, often involves lifestyle changes that promote overall health. Here are some actionable tips:

1. Maintain a Healthy Weight

Achieving and maintaining a healthy weight is one of the most effective ways to prevent diabetes. Even a modest weight loss of 5-7% of body weight can significantly lower the risk.

2. Eat a Balanced Diet

Focus on a diet rich in whole foods, including:

  • Fruits and Vegetables: Aim for at least five servings a day.
  • Whole Grains: Choose whole grains over refined grains to maintain stable blood sugar levels.
  • Lean Proteins: Incorporate sources such as fish, poultry, beans, and legumes.
  • Healthy Fats: Opt for unsaturated fats found in olive oil, avocados, and nuts.

3. Stay Active

Regular physical activity helps control weight, lowers blood sugar levels, and improves insulin sensitivity. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, cycling, or swimming.

4. Monitor Blood Sugar Levels

If you have prediabetes or risk factors for diabetes, regular monitoring can help catch any changes early. Talk to your healthcare provider about how often you should check your blood sugar.

5. Limit Sugary Beverages

Sugary drinks are a major contributor to obesity and diabetes risk. Replace sodas and sweetened beverages with water, herbal tea, or sparkling water with a splash of lemon.

6. Get Regular Health Screenings

Regular check-ups can help identify risk factors for diabetes early. Discuss your risk with your healthcare provider, especially if you have a family history of the disease.

Managing Diabetes

For those already diagnosed with diabetes, effective management is key to living a healthy life. Here are strategies for controlling the condition:

1. Follow a Diabetes Meal Plan

Work with a registered dietitian to create a personalized meal plan that helps control blood sugar levels while ensuring you receive adequate nutrition.

2. Monitor Carbohydrate Intake

Carbohydrates have a significant impact on blood sugar levels. Understanding how to count carbohydrates and portion sizes can help maintain stable blood glucose levels.

3. Stay Physically Active

Exercise remains crucial for managing diabetes. Incorporate both aerobic and strength training exercises to improve insulin sensitivity and overall health.

4. Take Medications as Prescribed

If prescribed medication or insulin, take it as directed. Regularly consult your healthcare provider to assess the effectiveness and make any necessary adjustments.

5. Manage Stress

Chronic stress can affect blood sugar levels. Engage in stress-reducing activities such as yoga, meditation, or spending time with loved ones.

6. Stay Educated

Understanding diabetes is essential for effective management. Participate in diabetes education programs or support groups to stay informed and connected with others facing similar challenges.

7. Utilize the Diabetes Management Program through Teladoc

Kalamazoo College employees can take advantage of the Diabetes Management Program offered through Teladoc at no additional cost. This program provides resources and support tailored to diabetes management. Interested employees should visit Teladoc Health or call Teladoc Member Support at (800) 835-2362, mentioning registration code ASRHEALTHBENEFITS.

Conclusion

As we observe American Diabetes Month this November, it’s important to raise awareness about the prevention and management of diabetes. By making healthier lifestyle choices and staying informed, we can work together to reduce the impact of this chronic disease. We’d love to hear your stories or testimonials—whether it’s about your own journey with diabetes or how you’ve supported loved ones. Your experiences can inspire others and help foster a community of support. Join the conversation, share your insights, and let’s continue working toward a healthier future for all of us.

Diverse participants engage in a diabetes awareness campaign in a lively public park. they hold blue ribbons and informational posters, smile broadly, and interact enthusiastically with the crowd.
References

American Diabetes Association. (2023). Statistics about diabetes. Retrieved from https://www.diabetes.org/resources/statistics

Centers for Disease Control and Prevention. (2023). National diabetes statistics report, 2023. Retrieved from https://www.cdc.gov/diabetes/data/statistics-report/index.html

National Institute of Diabetes and Digestive and Kidney Diseases. (2023). Diabetes Overview. Retrieved from https://www.niddk.nih.gov/health-information/diabetes/overview

World Health Organization. (2023). Diabetes. Retrieved from https://www.who.int/news-room/fact-sheets/detail/diabetes

HR Buzz: Raising Awareness for Lung Cancer and the Great American Smokeout

Posted on by Miasha Wilson

Lung cancer remains one of the leading causes of cancer-related deaths in the United States, accounting for approximately 23% of all cancer deaths (American Cancer Society, 2023). The Great American Smokeout, held annually on the third Thursday of November, serves as a vital opportunity to encourage smokers to quit and to raise awareness about the dangers of tobacco use. This month is not only dedicated to promoting smoking cessation but also to educating the public about the significant health risks associated with tobacco, including its direct link to lung cancer.

As we observe November as Lung Cancer Awareness Month, various organizations and health advocates come together to share resources, personal stories, and information aimed at reducing stigma, supporting research, and fostering a community of hope for those affected by lung cancer. By participating in the Great American Smokeout, individuals can take a stand against tobacco use and contribute to a broader movement focused on prevention, early detection, and improving lung health for all. Through increased awareness and education, we can help save lives and promote healthier choices in our communities.

Understanding Lung Cancer

Lung cancer primarily arises from two main types: non-small cell lung cancer (NSCLC) and small cell lung cancer (SCLC). Key risk factors include:

  • Tobacco Use: Smoking is the leading cause of lung cancer, responsible for about 85% of cases (National Cancer Institute, 2023).
  • Environmental Factors: Exposure to radon gas, asbestos, and secondhand smoke can significantly increase risk.
  • Genetic Predisposition: Family history of lung cancer can elevate an individual’s risk.
Symptoms of Lung Cancer

Awareness of lung cancer symptoms is crucial for early detection, which can significantly improve treatment outcomes. Common symptoms include:

  • Persistent cough
  • Chest pain
  • Shortness of breath
  • Coughing up blood
  • Unexplained weight loss

If you experience these symptoms, it’s essential to consult a healthcare provider promptly.

The Great American Smokeout

The Great American Smokeout aims to empower individuals to quit smoking and raise awareness about the health risks associated with tobacco. This year, the event will be held on November 21, 2024. Here are actionable tips to participate and support lung cancer awareness:

Actionable Tips
  1. Quit Smoking: If you smoke, consider making November 21 the day you quit. Use resources like quitlines or apps for support. The National Tobacco Quitline can be reached at 1-800-QUIT-NOW (1-800-784-8669). This service is available 24/7 and provides free support and resources to help individuals quit smoking and tobacco use.
  2. Support Others: Encourage friends or family members to quit. Offer to join them in a support group or participate in community events focused on cessation.
  3. Advocate for Change: Get involved with local health initiatives aimed at reducing smoking rates and increasing lung cancer awareness.
  4. Promote Lung Health: Engage in activities that promote lung health, such as exercise and maintaining a smoke-free environment.
  5. Educate Yourself and Others: Share information about lung cancer and the effects of smoking. Utilize resources from reputable organizations to foster understanding. Here is a list of some reputable organizations that provide valuable information and resources about lung cancer and smoking cessation:
  1. American Cancer Society: Offers extensive information on cancer types, risk factors, prevention, and treatment options.
  2. National Cancer Institute: Provides research-based data on various cancers, including lung cancer, as well as resources for quitting smoking.
  3. Centers for Disease Control and Prevention (CDC): Offers information on the health effects of smoking, statistics, and resources for quitting.
  4. American Lung Association: Focuses on lung health, including information on lung cancer, smoking cessation, and prevention resources.
  5. SmokeFree.gov: A helpful resource for individuals seeking to quit smoking, providing tools, tips, and access to quitlines.
Conclusion

Lung cancer awareness and smoking cessation efforts are essential for improving public health. Participating in the Great American Smokeout can be a pivotal step in encouraging healthier lifestyles and reducing the incidence of lung cancer. Together, we can make a difference.

We invite you to share your personal stories or experiences related to lung cancer and smoking cessation. Whether you have successfully quit smoking, supported a loved one through their journey, or have insights about lung health, your voice can inspire and motivate others. Let’s create an open dialogue within our community—your contributions can help raise awareness and foster a supportive environment for those looking to make positive changes. Together, we can champion this cause and work towards a healthier future for all.

References

American Cancer Society. (2023). Cancer facts & figures 2023. https://www.cancer.org/research/cancer-facts-statistics/all-cancer-facts-figures/cancer-facts-figures-2023.html

National Cancer Institute. (2023). Lung cancer. https://www.cancer.gov/types/lung

SmokeFree.gov. (2023). Get help to quit smoking. https://smokefree.gov

HR BUZZ: Don’t Let Your Smile Become a Horror Story: The Importance of Dental Hygiene.

Posted on by Miasha Wilson

With Halloween just around the corner, it’s the perfect time to reflect on the spooky side of dental hygiene. While ghosts and ghouls roam the streets, we want to ensure that our smiles don’t turn into their own horror stories! Maintaining good dental hygiene is essential for your overall health and well-being. This article explores why dental hygiene matters, shares tips that even a ghost wouldn’t boo at, and provides resources for further information.

Why Dental Hygiene Matters

Good dental hygiene is about more than just dazzling your friends with your smile. It helps prevent cavities, gum disease, and bad breath—because nobody wants to be known as “the one with the haunted breath.” Plus, poor oral health can lead to more serious issues, like heart disease and diabetes, which is definitely scarier than any ghost story (American Dental Association [ADA], 2020). So, let’s keep our mouths healthy and our spirits high!

Actionable Tips for Better Dental Hygiene

Here are some practical steps to help you keep your dental health on point (and avoid turning your teeth into a frightful scene):

Practical Tips
  1. Brush Twice a Day: Use fluoride toothpaste and brush for at least two minutes. And remember, brushing should not feel like a wrestling match! Get all the nooks and crannies without knocking out your own teeth.
  2. Floss Like a Boss: Flossing removes food particles from between your teeth, and it’s the only way to avoid having something stuck there that looks like it came from a horror film.
  3. Mouthwash Magic: An antimicrobial mouthwash can help reduce plaque and bacteria, giving you fresher breath that won’t scare away friends.
  4. Limit Sugary Treats: We all love candy, but sugar is a cavity’s best friend. Try healthier snacks—fruit is delicious and won’t give your teeth a reason to plot against you!
  5. Stay Hydrated: Water is your mouth’s best friend. Think of it as the friendly ghost that washes away the food particles. Drink up, especially after enjoying those sugary treats!
  6. Visit the Dentist Regularly: Regular check-ups can help catch problems before they become a real horror show. Remember, your dentist is there to help, not to haunt you!
  7. Consider Dental Sealants: These protective coatings can help keep cavities at bay, acting like a superhero cape for your teeth.
  8. Quit Smoking: Tobacco is the real villain in the dental world. Kicking the habit is one of the best ways to save your smile!
Conclusion

Dental hygiene is essential for keeping your smile—and your health—bright and cheerful. By adopting good practices, you can prevent dental issues and avoid turning your mouth into a frightful experience. We’d love to hear your thoughts, tips, or funny dental stories in the comments below! Let’s share our experiences and keep the conversation going, because together, we can make sure our dental health is anything but scary.

References
  1. American Dental Association. (2020). Oral health topics. Retrieved from
  2. Centers for Disease Control and Prevention. (2021). Oral health data. Retrieved from https://www.cdc.gov/oralhealthdata
  3. National Institute of Dental and Craniofacial Research. (2022). Dental caries (tooth decay). Retrieved from https://www.nidcr.nih.gov/health-info/cavities

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.

HR BUZZ: Bone Health: A Comprehensive Guide and Tips

Posted on by Miasha Wilson

Bone health is essential for overall well-being, impacting mobility, strength, and the risk of various diseases. Understanding how bone health varies across genders, including non-binary individuals, can help us adopt better practices to enhance our skeletal system. This article outlines bone health considerations for different genders and provides practical tips for you to improve your bone health.

Bone Health in Non-Binary Individuals

Non-binary individuals may face unique challenges related to bone health, especially due to the societal pressures and health disparities that can affect them. Hormonal treatments, if applicable, can influence bone density, similar to the effects seen in women and men.

Key Factors for Non-Binary Individuals:
  • Personalized Nutritional Needs: Just like in women and men, ensuring adequate intake of calcium and vitamin D is vital, adjusted for individual health needs.
  • Physical Activity: Engaging in a mix of cardiovascular and strength-training exercises can support bone health.
  • Mental Health Considerations: Addressing stress and mental health is important, as anxiety and depression can lead to sedentary behavior, negatively impacting bone health.
Bone Health in Women

Women generally experience unique bone health challenges, especially related to hormonal changes throughout their lives. Factors such as menstruation, pregnancy, and menopause can significantly impact bone density. Post-menopausal women are at a heightened risk for osteoporosis due to declining estrogen levels, which plays a crucial role in maintaining bone density.

Key Factors for Women:
  • Calcium and Vitamin D: Adequate intake is essential for bone formation. Women should aim for 1,000-1,200 mg of calcium daily, depending on age and life stage.
  • Weight-Bearing Exercises: Activities like walking, running, and strength training help build and maintain bone density.
  • Avoiding Smoking and Excessive Alcohol: Both can lead to decreased bone density and increased fracture risk.
Bone Health in Men

Men also face distinct challenges concerning bone health, although the risks often manifest differently than in women. While men generally have a higher bone mass, they are still at risk for osteoporosis, especially as they age. Testosterone plays a significant role in maintaining bone density, and lower levels can lead to bone loss.

Key Factors for Men:
  • Nutritional Needs: Men should also aim for sufficient calcium and vitamin D, typically around 1,000-1,200 mg of calcium daily.
  • Regular Physical Activity: Engaging in resistance training and high-impact sports can improve bone strength.
  • Monitoring Hormonal Levels: Men should consult healthcare providers if they suspect low testosterone levels, as this can significantly impact bone health.
Practical Tips for You to Improve Bone Health

Regardless of gender identity, you can adopt various practices to promote better bone health. Here are some actionable tips:

  1. Incorporate Weight-Bearing Exercises: Incorporate short walks during breaks, opt for stairs instead of elevators to encourage movement throughout the day or if mobility presents a challenge, consider seated options or the use of resistance bands.
  2. Healthy Snack Options: Keep snacks high in calcium, such as yogurt, cheese, or fortified plant-based alternatives. Almonds and leafy greens are also excellent choices.
  3. Stay Hydrated: Proper hydration aids overall health, including bone health. Drinking water regularly throughout the day is beneficial.
  4. Mindful Sun Exposure: Sunlight helps the body produce vitamin D, which is crucial for calcium absorption. You should aim for safe sun exposure or consider supplements, if necessary, under a healthcare provider’s guidance.
  5. Stress Management: Incorporate stress-reducing practices such as mindfulness, yoga, or even brief relaxation exercises during work hours to support overall well-being.
  6. Regular Health Check-ups: Get regular screenings and discuss any concerns about bone health with healthcare providers.
  7. Limit Caffeine and Salt: Excessive intake of caffeine and salt can hinder calcium absorption. Moderation is key.
  8. Educational Workshops: Attend workshops focusing on nutrition and physical activity to raise awareness about bone health.
Conclusion

Bone health is critical across all genders and identities, affecting quality of life and mobility. By understanding the specific challenges each group faces and implementing practical strategies, we can foster a culture of health and wellness that supports strong bones for everyone.

References
  • Cosman, F., de Beur, S. J., LeBoff, M. S., et al. (2014). Clinical practice guidelines for glucocorticoid-induced osteoporosis: A systematized review. Journal of Clinical Endocrinology & Metabolism, 99(8), 663-683. https://doi.org/10.1210/jc.2014-1441
  • National Osteoporosis Foundation. (2020). Clinician’s guide to prevention and treatment of osteoporosis. https://www.nof.org/wp-content/uploads/2019/10/NOF_CliniciansGuide_2020.pdf
  • Weaver, C. M., & Heaney, R. P. (2015). Calcium. In Dietary Reference Intakes: The Essential Guide to Nutrient Requirements (pp. 267-305). National Academies Press. https://doi.org/10.17226/13050
  • Looker, A. C., & Colsher, P. (2020). Trends in osteoporosis and related fractures among older adults in the U.S. American Journal of Public Health, 110(6), 835-842. https://doi.org/10.2105/AJPH.2020.305830

Breaking the Silence: Promoting Mental Health Awareness During Mental Illness Awareness Week

Posted on by Miasha Wilson

As we progress through Mental Illness Awareness Week (October 6 to October 12), it’s crucial for each of us to take a moment to reflect on the importance of mental health in our lives. Mental health is just as essential as physical health, yet it often carries a stigma that prevents many from seeking the help they need. This week serves as a powerful reminder that it’s okay to talk about mental health and that seeking support is a sign of strength.

Understanding Mental Illness

Mental illness affects millions of people globally, with conditions ranging from anxiety and depression to bipolar disorder and schizophrenia. These are real, medical conditions that can impact every aspect of life—our relationships, our work, and our overall happiness. Unfortunately, the stigma surrounding mental illness can lead individuals to feel isolated and reluctant to seek help.

Recognizing that mental health issues are not a sign of weakness is crucial. Just as you would consult a doctor for a physical ailment, prioritizing your mental well-being is essential for leading a fulfilling life.

Why This Matters

Ignoring mental health challenges can have serious repercussions, not only on personal well-being and relationships but also on workplace dynamics and productivity. When we openly discuss mental health and encourage one another to seek help, we create a supportive community where everyone feels valued.

Activities to Promote Good Mental Health

To foster a culture of well-being, consider engaging in the following activities during Mental Illness Awareness Week and beyond:

  1. Mindfulness and Meditation: Explore mindfulness practices through apps or local workshops. These techniques can help reduce stress and enhance focus.
  2. Take a Mental Health Day: Don’t hesitate to take a day off for self-care. A break can provide the space needed to recharge and regain perspective.
  3. Join Support Groups: Whether virtual or in-person, support groups can offer a safe space to share experiences and coping strategies with others who understand.
  4. Resource Sharing: Educate yourself about mental health resources available in your community or online. Knowing where to turn for help is vital.
  5. Physical Activity: Engage in physical activities, whether it’s joining a gym, going for a walk, or participating in a local sports league. Exercise is proven to boost mood and alleviate stress.
  6. Lunch and Learn Sessions: Attend informal gatherings focused on mental health topics. Learning more about mental wellness can help reduce stigma and promote understanding.
  7. Creative Outlets: Engage in creative activities like painting, writing, or music. These outlets can provide therapeutic benefits and help express emotions.
  8. Anonymous Feedback: If you have suggestions for mental health resources or activities at work, consider sharing your thoughts anonymously to foster a culture of improvement.
The Importance of Seeking Professional Help

One of the most significant steps you can take for your mental health is to seek professional help when needed. Just like you would consult a doctor for a physical issue, reaching out to a mental health professional is essential when dealing with mental health challenges. Therapy, counseling, and other forms of professional support can lead to significant improvement and well-being.

Remember, seeking help is a proactive step toward healing and growth. It’s okay to ask for help, and it’s essential to prioritize your mental health.

BHS EAP Services Available to You

At K College, we understand the importance of mental health support for every employee. That’s why we offer Behavior Health Systems’ Employee Assistance Program (EAP) services to all K College employees, regardless of benefit status, which includes six (6) free, annual visits with a licensed counselor.

These services include:

  • Assessment and short-term counseling for a variety of issues including:
    • Marital/Family
    • Interpersonal Relationships
    • Stress-Related Problems
    • Depression
    • ADD/ADHD
    • Work-Related Problems
    • Alcohol & Drug Abuse
    • Life Transitions
  • All levels of mental health providers covered (Masters, Psychologist, and Psychiatrist)
  • Face-to-face assessment on every case
  • Personalized touch (i.e., live reception)

If you need support, please call 800-245-1150 or visit www.behavioralhealthsystems.com for more information and resources. Our BHS Care Coordinator is Stacey Grayson.

Desiring More Informational Resources?

Here are some resources that can be referenced for the information discussed in the article on mental health awareness:

  1. National Alliance on Mental Illness (NAMI): Provides extensive information on mental health conditions, resources for support, and advocacy for reducing stigma.
  2. Mental Health America (MHA): Offers resources, screenings, and information on mental health topics and awareness campaigns.
  3. Centers for Disease Control and Prevention (CDC): Provides statistics and information on mental health issues and the importance of mental health in overall well-being.
  4. World Health Organization (WHO): Focuses on global mental health issues and promotes awareness and education around mental health.
  5. Behavioral Health Systems (BHS): Information on Employee Assistance Programs (EAP) and mental health services for employees.
  6. American Psychological Association (APA): Offers resources on mental health research, treatments, and strategies for promoting mental wellness.

These resources can provide further reading and support for anyone interested in learning more about mental health awareness and reducing stigma.

Conclusion

As we observe Mental Illness Awareness Week, let’s take the opportunity to break the silence surrounding mental health. By reducing stigma, promoting good mental health practices, and encouraging professional help, we can create a more supportive and understanding community. Remember, taking care of your mental health is just as crucial as caring for your physical health. Let’s start the conversation and support one another on this journey toward well-being.

Breast Care Awareness: Understanding, Prevention, and Action for All

Posted on by Miasha Wilson

Breast care awareness is a vital component of health that is not limited to women. Breast cancer is one of the most common cancers globally, affecting individuals of all genders, including men and non-binary individuals. Prioritizing breast health is essential for early detection and successful treatment. This article will explore the importance of breast care, the significance of early detection, and actionable steps everyone can take to promote awareness and health.

The Importance of Breast Health

In the United States, breast cancer affects 1 in 8 women, but it also impacts men, with about 1 in 833 men diagnosed each year (American Cancer Society, 2023). Non-binary individuals, who may have breast tissue, are also at risk. Understanding risk factors, symptoms, and screening recommendations can empower all individuals to take control of their breast health.

Set of people with awareness ribbons on color background. World Cancer Day
Risk Factors

Several risk factors contribute to breast cancer, regardless of gender:

  • Genetics: Family history is a significant factor. Mutations in BRCA1 and BRCA2 genes increase breast cancer risk for all genders (National Cancer Institute, 2023).
  • Age: Risk increases with age, especially after 55.
  • Lifestyle Choices: Alcohol consumption, obesity, and lack of physical activity elevate risk for everyone.
  • Hormonal Factors: Conditions such as early menstruation or hormone replacement therapy can influence breast cancer risk across genders.

By understanding these factors, individuals can make informed decisions about their health.

The Significance of Early Detection

Early detection is critical for improving breast cancer survival rates. When diagnosed early, the 5-year survival rate can be as high as 99% (American Cancer Society, 2023). Regular screenings and self-examinations can help identify abnormalities before they progress.

Recommended Screening Guidelines

The American Cancer Society provides the following guidelines:

  • Individuals aged 40-44: Optional annual mammograms.
  • Individuals aged 45-54: Annual mammograms.
  • Individuals 55 and older: Transition to mammograms every two years or continue yearly.
  • High-risk individuals: May need to start screening earlier or include MRI scans.

It’s essential for everyone, including men and non-binary individuals, to consult healthcare providers to determine the most appropriate screening strategy based on their specific needs.

Self-Examinations: An Essential Tool

Self-examinations play a crucial role in breast care for all individuals. Familiarity with the normal appearance and feel of breast tissue allows for the early identification of changes. The best time for a self-exam is a few days after menstruation for those who menstruate, as breasts are less likely to be swollen or tender.

How to Perform a Self-Examination

  1. Visual Inspection: Stand in front of a mirror with arms at your sides and then raise your arms overhead. Look for any changes in shape, size, or color.
  2. Physical Examination: Use the pads of your fingers to gently press around the entire breast and underarm area, checking for any lumps or changes.
  3. Record Findings: Keeping a journal of any changes can be helpful for discussions with healthcare providers.
Promoting Awareness

Breast care awareness is not just a personal responsibility; it requires community involvement. Educational campaigns can help dispel myths about breast cancer and increase screening rates among all genders. Initiatives like Breast Cancer Awareness Month in October provide a platform for organizations to share valuable information and resources.

Community Resources

  • Local Health Departments: Often offer free or low-cost mammogram services.
  • Support Groups: Create safe spaces for individuals of all genders to share experiences and learn from each other.
  • Online Resources: Websites like the American Cancer Society and the National Breast Cancer Foundation provide up-to-date information on breast health, screening, and support.
Conclusion: Take Action

Breast care awareness is an inclusive issue that affects everyone. By understanding risk factors, advocating for regular screenings, and performing self-examinations, individuals can significantly impact their health and the health of those around them. It’s crucial to foster conversations about breast health, dispel misconceptions, and promote regular check-ups for all.

For more information and resources, individuals can visit the American Cancer Society’s website or contact their healthcare providers. Remember, early detection saves lives—prioritize your breast health, regardless of your gender. Now is the perfect time to schedule a routine, preventative check-up with your primary care physician!

For your reference, the section, from Kalamazoo College’s 2024 Benefits Guide, comparing the in-network benefit for the medical plans is provided as an image below. If you click the image, you will be taken to HR’s Open Enrollment May 2024 webpage where the URL code for the full Benefits Guide is shared.

A chart that compares the in-network features of our medical plan with ASR. For full comparison please refer to the most recent benefits guide by clicking the image.
References
  1. American Cancer Society. (2023). Breast Cancer Facts & Figures 2023-2024.
  2. National Cancer Institute. (2023). Breast Cancer Risk Factors.

HR Buzz: August Newsletter

Posted on by Renee Boelcke

As we get ready for the next academic year, here are a few reminders to help each of us prepare. There might even be some tips to help friends and family outside of Kalamazoo College.

Nurturing Your Mental Health

Taking care of your mental health is as important as taking care of your physical health. Here are some key ways to take care of your mental health so you have the resilience to cope with life’s ups and downs, adapt to change and maintain healthy relationships.

Accept yourself. Every person is different, and no one is perfect. Accept yourself for who you are, and take pride in your unique strengths and quirks. When you find yourself being self-critical, pause and reflect on what’s good about you – why those in your life love and appreciate you and all of the things you do well.

Strengthen social connections. Social connections are a key element in your mental health. Make time for the people you care about, especially the people with whom you’re able to discuss your emotions. Pay attention to who in your social network lifts your mood when you’re feeling down and who is open and honest with you when you’re seeing things in an unrealistic way.

Calm yourself. When you’re dealing with a stressful situation or feel your body growing tense, take time out to calm yourself. Learn stress-reducing techniques like deep breathing, progressive muscle relaxation and mindfulness, and use the ones that work for you to relax your body and your mind. Physical activity, healthy sleep habits and time with friends can all help to reduce your stress.

Practice healthy thinking. Build your emotional resilience by adopting positive habits of thought. Practicing gratitude is one way to do this. Take time every day to think about what you are grateful for, and write it down.

Talk about how you feel. When you’re sad, worried or upset, talk about what you’re going through with someone you trust. When you hold those feelings inside yourself, they can build, becoming more intense and uncomfortable. When you talk about them, you begin to process your emotions, understand what lies behind them and find ways to solve the problems you’re facing.

Find purpose and meaning in life. It can be through spirituality or religious practice, caring relationships with others or helping people in. If you don’t find purpose and meaning in your job or your daily life, look for other ways to find this satisfaction. Consider volunteering, paying more attention to the relationships in your life, exploring your spirituality or simply looking for new ways to be kind.

When you’re suffering emotionally and nothing seems to help, reach out for support. Your employee assistance program (EAP) can direct you to a professional counselor who can help you cope with the challenges you’re facing. Contact your BHS Care Coordinator at 800-245-1150.

Effective Time Management Strategies

It can be a struggle to balance work with other areas of your life, often described as work-life balance. Learning new ways to handle things will help you achieve that important balance. Below are ideas to help you bring your work and life into balance.

Manage Your Time. Avoid procrastination. For many people, most of the stress they feel comes from simply being disorganized and procrastinating. Learn to set more realistic goals and deadlines, then stick to them. You’ll find that not only are you less stressed, but your work will be better.

Set Realistic Expectations with Yourself. Set realistic expectations with yourself that allows for quality work. If you think it will take 1.5 hours to do something, give yourself two hours. Try the following:

  • Step 1—Give yourself increased time frames to get things done.
  • Step 2—Increase the amount of gentleness and compassion you have for yourself and your limits.
  • Step 3—Slowly increase your expectations of yourself so you have room to grow and succeed.

Talk to Your Supervisor/Chair. If you are feeling overwhelmed. Find out if there is a way of modifying your hours, shifts or job duties to temporary adjust for your current situation.

Slow Down. Life is simply too short, so don’t let things pass by you in a blur. Take steps to stop and enjoy the things and people around you. Don’t make plans for every evening or weekend, and find some ways to distance yourself or take breaks from the things that are causing you the most stress.

Share the Load. Even though you may feel you are the only one capable of doing something, it is usually not the case. Get your partner, family or friends to help you with personal and family responsibilities. Taking care of the household, children or parents should not be the responsibility of just one person.

Take Charge. Sometimes it is easier to allow yourself to feel overwhelmed rather than to take charge and develop a prioritized list of things that need to get done. Develop a list, set priorities and then enjoy the satisfaction of crossing things off the list.

In the end, the key word is balance. You need to find the right balance that works for you. Celebrate your successes and don’t dwell on your failures. Life is a process, and so is striving for balance in your life.

If you need help with balancing, don’t hesitate to seek advice. Your Employee Assistance Program (EAP) provides free and confidential assessment and counseling services. BHS is available by calling 800-245-1150 or visiting behavioralhealthsystems.com.

Tips to Prepare for Back-to-School

Back-to-school time is around the corner. It’s an exciting time, full of hope and anticipation. Who’s my teacher? Are all my friends returning this year? Those questions and others can have many students dreading the start of the school year, leading to much anxiety and even depression. How can you help get ready from a mental health standpoint for the start of a new school year? Here are a few tips:

  • Start your routine before the first day of school. Don’t wait until the first day of school/class to get in a schedule. The best thing you can do is begin a routine before the year starts.
  • Remind your student of what they learned the previous year. While school “veterans” are familiar with their school, they may have anxiety from thinking they haven’t retained what they learned the previous year. Do a short review from the previous year with math questions, spelling words or science lessons.
  • Familiarize your student with where they are going to school. Ease some anxiety by taking your child to see the school building and facilities before the first day, especially for first timers. If the school has an open house or orientation, take advantage of that. At least walk around the outside of the building, and show your student that school is fun and more than sitting in a classroom.
  • Stay engaged with your student beyond the first day. After the first day, keep asking about their time at school and open the lines of communication. You need to be excited about your child’s school day. Be intentional and create time to talk.

With these tips, you can help your child or teenager be both mentally and emotionally prepared to start the year off right!

Your Employee Assistance Program (EAP) provides free and confidential assessment and counseling services. BHS is available by calling 800-245-1150 or visiting behavioralhealthsystems.com.

Recipe: Caprese Salad

4 Servings • 15 Minutes Prep Time

Ingredients • 2 pounds tomatoes • 1 small shallot, thinly sliced • 1 tbsp red wine vinegar • flaky sea salt • 1 cup arugula leaves, torn • 8 oz. fresh mozzarella, sliced • 1 cup basil leaves, torn • 2 tbsp extra virgin olive oil • coarsely ground black pepper • toasted ciabatta bread for serving

Instructions • Cut tomatoes and shallot • Pour red wine and sprinkle sea salt on top in a bowl • Toss and let marinate 5 minutes • Scatter arugula leaves on platter • Add shallots and tomatoes on top • Drizzle with olive oil, add salt and pepper to taste

Mental Health, Substance Abuse, Autism, and Employee Assistance Program

Kalamazoo College offers an expanded, integrated Mental Health/Substance Abuse (MHSA) and Employee Assistance Program (EAP) benefit. These services are offered through Behavioral Health Systems, Inc. (BHS).
1.800.245.1150 / available 24/7/365
Member Access Portal (Employer ID: KZC)

Did you know? All Kalamazoo College employees have access to the Employee Assistance Program, including six (6) free visits with a counselor.
Members of Kalamazoo College’s health program also have fully integrated services with ASR. Just show your ASR health card!
One plan. One network. One call.

HR Buzz: Summer Newsletter

Posted on by Renee Boelcke

Mental health, physical health, and healthy communication. Here are a few health reminders to support you and your household.

Employee Assistance Program. Six Free Visits for you and your household, Stacey Grayson, your Care Coordinator, is happy to assist with benefits, eligibility, and provider availability for concerns such as stress management, personal relationships, grief, depression and anxiety, substance abuse, life transition, and financial/legal questions.

Benefits Concierge. Leave the complex issues to our experts while you focus on being your healthiest self. Benefits Concierge can assist with questions involving claims assistance, eligibility questions, referral guidance, pharmacy information, and Plan explanations.
ProTip Looking for the Enrollment Guide? Save this link as a favorite.

two adults and two children running outside to fly a kite

Exploring the Mental and Physical Benefits of Outdoor Activities

two people engaged in a conversation

The Art of Active Listening: Keys to Healthy Communication

two people in a boat

Essential Guide to Sun Protection and Skin Health

Exploring the Mental and Physical Benefits of Outdoor Activities

Need an excuse to get out of the house? Research continues to demonstrate that being outside and experiencing nature can improve our mental health and increase our ability to focus.

Many of us are in front of a screen for much of our day — whether that be a computer, TV or smartphone. As a result, we spend less time outside experiencing the natural world. Here are some reasons why we all can benefit from taking a nature break.

Nature can help us improve our thinking, reasoning and other mental abilities. When we’re in urban environments or the office all day, we can experience sensory overload, resulting in tension and mental fatigue. Studies have shown that our minds and bodies relax in a natural setting. Nature can provide a mental break by allowing us to temporarily escape the demands of everyday life. It can also boost your creativity and problem-solving abilities.

Nature can improve physical wellness. Getting out into nature can lead us to want to walk, bike, hike or kayak more often. People typically engage in regular physical activity when they’re in nature. So, stepping outside can help you keep a healthy weight or even lose weight by increasing activity levels. Studies have also shown that being in nature has a positive effect on our bodies by reducing cortisol levels, muscle tension and demands on our cardiovascular systems.

Being outside can improve your mental health. Nature can help decrease your anxiety levels and can help lessen stress and feelings of anger. Regular access to green spaces has been linked to lower risks of depression and improved concentration and attention. Being outside allows us to be social and come together with family, friends or even people you don’t know who are also looking for a great hiking trail, for example.

Other related benefits to being in nature. There are some positive health impacts related to getting outdoors. You can learn more about these in the research summary from the U.S. Department of Agriculture. They include the following:

  • People who live near parks and green space have less mental distress, are more physically active and have longer life spans.
  • When people exercise outdoors in nature, they do so for longer periods of time and at greater intensities.
  • Positive health effects are enhanced when green space includes water.
    Source: https://health.ucdavis.edu
Return to top

The Art of Active Listening: Keys to Healthy Communication

As a speaker, you sometimes focus exclusively on the information that you want to relay. However, your listener or reader may understand your message, understand only a portion of your message or miss your point entirely—even though you transmitted the information accurately by your standard. It is not enough to deliver a message. The message must be received for communication to be successful.

In the send-receive model of communication, receiving or listening is as critical as sending the message because, without listening, it is impossible to personalize and respond to the message.

Active listening. When you listen empathically, you don’t just hear words. You hear thoughts, beliefs and feelings. Empathic listening is highly active and requires hard work. Following these steps will help you to improve your listening skills:

  • The first step is to decide to listen and concentrate on the speaker.
  • Then, use your imagination and enter the speaker’s situation. Concentrate and try to imagine his or her frame of reference and point of view.
  • Observe the speaker’s vocal inflection, enthusiasm or lack of it, and style of delivery.
  • These are essential components of the message. If you are speaking face-to-face, pay attention to the speaker’s facial expressions and other nonverbal cues for more insight into the message.
  • Listen without interruption. Note key phrases or use word associations to remember the speaker’s content.
  • Use paraphrasing or clarifying questions to confirm that you received the intended message. Check your perceptions of how the speaker is feeling to put the text of the message in emotional context.
  • Finally, provide feedback to the speaker.

Like other skills, listening skills improve with practice. Practice empathic listening by attending, paraphrasing and asking questions. The next time someone comes to you with a problem, work on the listening skills that need improvement.

Return to top

Essential Guide to Sun Protection and Skin Health

Enjoying activities outside or working a job that takes you outdoors can mean hours under the sun. Over months and years, those hours add up, and the time in the sun may damage your skin.

You can protect your skin and minimize sun damage by taking the steps below when you’re outdoors. Follow these tips even on cool, cloudy or hazy days. Be extra careful around water, snow, concrete and sand because they reflect the sun’s rays. And keep in mind that sunlight is more intense at higher altitudes.

Cover up. For the most protection from the sun, cover your skin when you’re outdoors. Dark clothing with a tight weave offers more protection than light-colored clothing or clothing with a loose weave. Try outdoor gear designed for sun protection. Check the label for its ultraviolet protection factor (UPF). The higher the UPF number, the more protection you get. Wear a wide-brimmed hat or use an umbrella to shade skin that can’t be covered, along with wearing sunscreen.

Use sunscreen often and generously. On uncovered skin, use a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30. Apply sunscreen generously. Reapply every two hours, or more often if you’re swimming or sweating.

Avoid being in the sun between 10 a.m. and 4 p.m. The sun’s rays are strongest during these hours, so try to schedule outdoor activities for other times, if possible. If you have to be outside during the middle of the day, try to limit the time you’re in the sun. Stay in the shade as much as you can.
See your health care professional if you notice:

  • A new skin growth.
  • Changes to a mole you already have, such as a change in size, shape or color.
  • A mole that bleeds or becomes itchy or painful.
  • Any skin changes that are out of the ordinary for you.
Return to top

HR Buzz: Embracing an Attitude of Gratitude – Let’s Appreciate and Thrive Together!

Posted on by Renee Boelcke

As we navigate through the ups and downs of life’s journey, it’s important for us to take a moment and reflect on the power of gratitude. We are reminded about the incredible impact that an attitude of gratitude can have on our workplace environment and our collective success.

Gratitude is not just about saying “thank you” for the sake of politeness; it goes far deeper than that. It is a mindset—a lens through which we view the world, our colleagues, and the opportunities presented to us. When we embrace gratitude, we cultivate an environment of positivity, respect, and appreciation. It allows us to recognize and celebrate the efforts of others, fostering a sense of camaraderie and unity within our community.

Expressing gratitude is not limited to grand gestures; it can be as simple as acknowledging a job well done, offering a kind word of appreciation, or taking a moment to listen and empathize with a colleague. By showing genuine gratitude, we uplift one another, boost morale, and support a workplace that inspires collaboration, creativity, and growth.

In the midst of deadlines, challenges, and the ever-evolving demands of our roles, it can be easy to overlook the many fortunes that we have. However, by consciously practicing gratitude, we develop resilience, perspective, and an ability to find joy in both the big and small wins.

All of us are encouraged to take a moment each day to reflect on the positive aspects of our work, the support we receive from one another, and the opportunities we have to make a difference. Let’s make gratitude an integral part of our interactions, not only during meetings or special occasions but also in our day-to-day interactions. Remember, a heartfelt “thank you” can have a profound effect on someone’s day and inspire them to continue giving their best.

Together, let’s fully commit to a workplace culture that thrives on gratitude—a culture where appreciation and recognition are woven into the fabric of our team. By embracing an attitude of gratitude, we will not only enhance our own well-being but also contribute to a stronger, more harmonious work environment that propels us towards greater achievements.

So, write the note, send the kudos, and be the change that you want to see.

Thank YOU!