Picture of woman holding her head in her hands

Domestic Violence: The Silent Epidemic

Lisa Haskins, of Monroe County, wished she spoken up sooner about how domestic violence impacted her family. She wished more people talked about it so that domestic violence victims don’t feel ashamed or are afraid to speak up.

Growing up, Lisa said domestic violence occurred in her family. Lisa said the cycle of abuse continued over generations. Her sister found herself in an abusive relationship as an adult, she added. After years of verbal and emotional abuse, nearly five years ago Lisa’s sister committed suicide.

Last year, Lisa broke her silence and shared a Facebook post in honor of Domestic Violence Awareness Month in October.

Helping Those Who “Don’t Have a Voice”

“Today I take a stand, as I should every day…for those women who have lost their voice, their self-worth, their self-love, their self-compassion, their confidence, their hope, and for some their lives” she wrote in the post.

“Domestic violence doesn’t always have visible bruises. Sometimes there are signs, and sometimes we may see nothing. For any woman suffering from domestic violence, dig deeper than you ever have in your life and know that you are worth loving. You deserve joy and kindness and freedom to live. There is help. There is safety, even though it may not seem like it.

Every day I miss my sister. She may have committed suicide, but domestic violence is what killed her. I stand for those who no longer have a voice…like her. We have to speak up because it might just save a life. And one life can mean the world to someone. I know. I live every day without my sister.”

After speaking up, Lisa said she felt as if a weight was lifted from her shoulders.

“I feel as if we sit here and live in silence and worry that the abuser will come back and threaten us, but all that does is give him control,” she said. “That’s why domestic violence is so persistent. Many people fear taking the risk and speaking up.”

A Perfect Storm for A Domestic Violence Crisis

According to the Centers for Disease Control and Prevention, 1 in 3 women and 1 in 4 men in the United States have experienced violence from a partner in their lifetime — and the risks to victims can be severe. During the COVID-19 pandemic, news outlets across the country have reported a rise in domestic violence. Victims of domestic violence face more social isolation in general, even when there isn’t a widespread pandemic. Abusers have more tactics at their disposal when victims can’t easily get away from home.

“With the numbers of people that continue to get sick, the growing unemployment rate, and an increase in anxiety and financial stress, this pandemic has created the perfect storm for an exacerbated domestic violence crisis,” said Dr. Sudha Bakshi, Excellus BlueCross BlueShield medical director.

Lisa: What Gives Her Hope

Lisa said knowing more about local groups that help domestic violence victims gives her hope. It is important for those in high risk situations to know that courts and many domestic violence organizations, phone hotlines, and shelters are available to help. Domestic violence organizations are also working to develop new strategies to support victims during the pandemic, by offering hotline services through online chats or texting, in case victims cannot call with an abuser at home.

Excellus BCBS is proud to provide support to these domestic violence organizations across upstate New York as part of its response to the COVID-19 pandemic:

Family Justice Center, Buffalo, NY
Pinnacle Community Services, Niagara Falls, NY
RISE, Endicott, NY
Vera House, Syracuse, NY
YWCA Mohawk Valley, Utica, NY
Resolve, Rochester, NY
Willow, Rochester, NY

Let Victims Know They’re Not Alone

Lisa said it can be challenging to convince domestic violence victims to speak up and get help.

The victim may fear the abuser, they may have a skewed sense of normal if they grew up in this environment, or after years of abuse start to believe that they’re just not worth it.

One option? Offer to accompany your friend or loved one to check out an organization that supports domestic violence victims. “That may help them consider getting help,” she said.

In the end, Lisa wishes that more people talked about domestic violence.

“Not talking about it adds to the stigma,” she said. “And, how else will victims know they’re not alone?”

If you or anyone else needs help, please contact the National Suicide Prevention Lifeline at 1-800-273-8255. The lifeline is open all day, every day.

October 16 is World Spine Day: Get Back on Track

When Denise Hull of Genesee County began working from home, she noticed quickly that her body felt different at the end of the workday. “I used to get in so many steps at the office without even noticing. While working from home, I noticed my movement had really decreased. I started to feel much more pain. It was like the gears in my body seized up just by not being active. I felt like the Tin Man from The Wizard of Oz,” Denise said.

According to the National Institute of Neurological Disorders and Stroke, 80 percent of us suffer from lower back pain at some point in our lives, with around 20 percent of us developing chronic back pain (which lasts for 12 weeks or longer). The World Federation of Chiropractic estimates that one billion people worldwide suffer from spinal pain. For some, back and spine pain can become such a problem that it interferes with work and normal daily activities. With the challenges of the pandemic, we may be even more prone to back and spine pain since restrictions have led to a lack of physical activity.

Get Back on Track

Friday, October 16, 2020, marks the 9^th annual World Spine Day coordinated by the World Federation of Chiropractic. This year’s theme is “Back on Track” and it’s focused on getting people back on track to revitalize their spines to restore their spinal health and wellbeing.

World Spine Day 2020

Moving the Gears Again

Denise recognized that unless she was intentional about moving more at home, she’d continue to be in pain. “I knew I needed to do something to get those gears moving again. If I was the Tin Man, walking was the oil can” Denise said. “When I first started, it was just up and down the driveway and I was in horrible pain. But slowly, day by day, I felt a little better and I walked a little farther. Now I’m out walking several blocks each day.” By taking intentional steps to move more, Denise has reduced her pain.

5 Tips to Prevent Back Pain

If you’re experiencing back or spine pain, here are some tips to help you get back on track. To learn more, click the links for more resources for creating healthy habits no matter where you are working.

Exercise – Ease muscle tension with movement
Reduce stress – stress can cause tension in muscles
Eat right – many foods reduce inflammation, like olive oil, nuts, and leafy greens
Maintain proper posture – avoid rounded shoulders and slouching
Lift safely – Use your legs and spare your back

More About World Spine Day

Learn more about how World Spine Day is being celebrated throughout the world by visiting http://www.worldspineday.org/.

Make Your Health a Priority, Even in a Pandemic

Ever since I turned 40, each year in December I would go to have my annual mammogram. I usually scheduled my screenings during a weekday where I would take a few hours off from work because I chose to wait and stay for my results. While I felt comfortable going to my appointment alone, the clinic I attended had a friendly environment where women could schedule their appointments within the same time frame. I would always see groups of women, mothers and daughters, friends making a girls’ afternoon out of their screening.

The Longest I Had Gone Without A Mammogram

Last December, I missed my appointment. I knew I needed to reschedule, but as 2020 began, I didn’t follow through. When the pandemic started, many doctor’s offices, including mine, were closed temporarily. After my clinic reopened, I found myself focusing on other priorities and pressing stressors, like the virus, changes to my personal and professional life, and racial and social unrest in my community. Still, deep in the back of my mind I was feeling guilty because this was the longest I had ever gone without having my mammogram.

A Strange Pain

One night this past July before I was to travel out of town, I felt a strange pain in my left breast. As someone who is very in-tune with my body, I knew I had never felt pain like that before and I didn’t take it lightly. While I was out of town, I continued to feel the pain in waves, wondering what it was. Was I stressed? Was it the need for a new bra? But I also wondered what if it was cancer. Then the pain went away.

About two weeks later, the pain came back on a Sunday night. It was more intense. I vowed that first thing Monday morning I would schedule a mammogram. I remained positive and hopeful the screening would help to find anything early enough to be able to address it.

A Sense of Serenity

I called my clinic on Monday morning and, due to a patient cancellation, I was able to come in that afternoon for a screening. The waiting room was no longer filled with women sipping beverages and socializing. Instead, the process was streamlined, and the screening was very efficient. The environment was clean, spacious, and the new procedures were clearly explained. I felt safe.

Mammograms are never pleasant, but the mammogram technician lightened the experience with her professionalism, competence, and friendliness. Patients can no longer wait for their results: I would receive them in a text message. I dressed and waited outside for my ride. As my ride was pulling up, I received a text message saying my results were normal. I felt a sense of serenity and joy and was impressed with the speed of communication.

Breast Cancer Disparities

In addition to feeling joy and relief with my results, there was something else on my mind throughout my appointment. The pandemic has brought to light many injustices that have long been part of our society, including health disparities.

A racial disparity has long existed around breast cancer. According to the American Cancer Society Cancer Action Network (ACS CAN), black women are about 40 percent more likely to die from breast cancer than white women, even though their rates of getting the disease are similar. Black women are also more likely to be diagnosed at a later stage of breast cancer than other women (Source: ACS CAN). According to BreastCancer.org, these disparities likely reflect a combination of factors including differences in healthcare. As a society, we are finally having some powerful conversations that I hope will bring about positive change and reduce these disparities.

Schedule Your Screening

Looking back, I think that the strange pain I experienced was related to the increased stress I had been feeling related to the virus, the new changes in my life, and the unrest in my community. I have since adapted some stress management tactics that have been helping me, and I remain pain free.

Shaquana Divers

It can be easy for health screenings, like mammograms, to fall to the bottom of the priority list when we’re challenged with the stressors of daily life. Not to mention the added stress of a global pandemic. Prevention is my passion and timely screenings are one part of a healthy lifestyle. Therefore, this October, I challenge you to schedule a screening that you may have missed, whether it be a mammogram, a colonoscopy, or even your annual physical. If this year has taught us anything, it is that we should fiercely prioritize our health and be more empathetic to the needs of our most vulnerable. Let us be there for ourselves and for each other.

For more information about mammograms, view a downloadable poster, Be the Priority, from Excellus BCBS. If you need help reconnecting with your doctor, visit ExcellusBCBS.com/Reconnect.

Trying New Things and Taking Wrong Turns

Our daily routines offer a lot of comfort and efficiency. But, as Bill Murray’s character demonstrates in the movie Groundhog Day, doing the same thing day in and day out can result in feelings of hopelessness or even depression.

Though not as comical or dark as the legendary 1993 film, I’ve found myself having similar experiences during the pandemic. Working remotely since March, I often don’t know what day of the week it is, and honestly, I just don’t feel as sharp as I used to. The monotony of days blurring together was getting to me. So when a colleague invited me to try alpaca yoga with her, I eagerly said yes even though I don’t particularly like yoga (or had ever met an alpaca).

The Calm Before the Herd

The 40-minute drive gave me some time to plug in a nostalgic music playlist and let my thoughts wander while I took in the sights of the unfamiliar country roads. I felt uplifted before I even arrived at the farm. When I arrived, I checked in at a tent and was given a small cup of feed for the alpacas. We laid our mats down six feet apart in the grass and took off our face masks as the instructor told us what to expect. But nothing prepared me for what happened next.

It was remarkably quiet. There was no sound of cars or airplanes in the distance. In unusual fashion for the vast outdoor space, we guests whispered among ourselves in anticipation. All of the sudden, the herd of alpacas ran stealthily around the corner and into the space moving between extended hands like bees pollinating flowers. Eager to befriend an alpaca, I made the mistake of giving all my feed to the first one to visit me. I later lured more in with dropped bits I found in the grass.

This slideshow requires JavaScript.

Finding Balance

Immune to their charms, the instructor quietly started leading the class while the curious alpacas weaved in and out from the rows of mats. I don’t consider myself a graceful person, so I usually don’t enjoy yoga. I am often too concerned with doing it right. But alpacas are such silly creatures, so for the first time I felt like I fit in. There on a slight incline, with a small rock under my mat and the gentle sounds of grass being noshed near my ear, I found my balance.

A Wrong Turned Out Right

On the way home, my GPS instructed me to turn right, though I knew the way back I came was left. Not in any kind of hurry, I chose to toss the dice and turn right. As the GPS recalculated, I was pleased that I now had bonus quiet time to reflect.

About 20 minutes later, I rounded a corner and saw a sun-kissed field of sunflowers. I was prepared to drive by but the desire to disrupt my daily routine compelled me to pull over and pay respect to the splendor. I knelt beside one of the flowers for a different perspective. Before returning to my car, I snapped a few pictures. It was a feeling I didn’t want to forget.

This slideshow requires JavaScript.

The Benefits of New Experiences

I later learned that switching up your routine has positive neurological effects because you are stimulating your mind. Time even appears to last longer when you experience something novel because your brain is working harder to process the new experiences. (David Eagleman, Ph.D)

With many more months of working from home ahead of me, I’m now more committed to mixing up my routine as much as possible. Goat yoga is now on my growing list of things to try.

Why every day is a good time to talk about breast cancer awareness

During the month of October, it’s difficult to ignore the stories, commercials, advertisements, pink T-shirts and other paraphernalia proclaiming Breast Cancer Awareness Month. For Excellus BlueCross BlueShield employee Maria Horton, however, every month and every day is a good time for breast cancer awareness.

Maria has learned that the hard way. She is a breast cancer survivor.

Maria Horton

An Otherwise perfectly normal mammogram

Due to a family history of breast cancer, Maria knew she was at high risk of also developing breast cancer. That’s why she started annual mammography screenings when she turned 40. Everything appeared normal for Maria up until a few years ago.

It was just a few months after an otherwise perfectly normal mammogram that Maria noticed a change in one of her breasts. Not one to brush it off in ignorance in hopes that it will go away, she followed up with her doctor.

That led Maria to a ductogram and a core needle biopsy. When her doctor scheduled fine needle guided biopsies, the doctor didn’t need to tell her she had breast cancer. “I already knew,” she said.

Support of The People Who Carried Her Through

While her husband, three children and work family were aware of what was going on, Maria then had to break the news to her parents, siblings and in-laws. “This was very tough and very emotional,” she said. “I was numb.”

Once she shared the news, however, it was these same people who helped carry Maria through her 10½-hour bilateral mastectomy and reconstructive surgery. “Without the support of my loving family and the wonderful, caring people I work with, I don’t know how I would have gotten through all of my difficult days,” she said.

During her eight-week recovery, Maria’s family took care of her and helped with everything. Friends brought cards, food, flowers and her favorite Starbucks coffee.

“The support I had meant the world to me and still does,” she said.

Advice from a breast cancer survivor

Maria considers herself lucky in that she did not need follow-up chemotherapy or radiation. She continues to follow up with an oncologist.

Her advice to all women is to know their personal risk factors for breast cancer, schedule their mammograms as recommended by their doctors, and perform monthly breast self-checks.

The U.S. Preventive Services Task Force recommends that all women ages 50 to 74 be screened for breast cancer every two years. According to 2018 data from the New York State Department of Health, 82 percent of NY women aged 50 to 74 received their recommended screening.

“The evidence is clear that early detection saves lives,” said Nicholas Massa, M.D., medical director, Excellus BlueCross BlueShield. “Given the fact that most health insurers cover preventive breast cancer screenings in full every one to two years for women older than age 40, we would like to see even higher percentages of women being screened for breast cancer.”

3 reasons women skip breast cancer screenings

1. Concerned about pain

Women who haven’t gone through menopause can minimize the pain and discomfort of having their mammogram by scheduling their screening a week after having their period, when breasts are less tender. Avoiding caffeine the week before your mammogram may also help. Take it from Maria, who offered this sage advice, “Yes, having a mammogram is uncomfortable, but it beats the alternative of having breast cancer.”

2. Concerned about test results

Mammograms can detect lumps in your breast when they are small, even before you can feel them. Breast cancer found early is easier to treat and results in better clinical outcomes. Generally, you can get your mammogram results within a day or so by calling your doctor’s office. There may be times when you receive a call from your doctor’s office recommending further testing. This does not mean you have cancer, but it is very important that you follow up if asked to do so. For Maria, it’s simple. “Do it!” she said.

3. Concerned about radiation

According to the American Cancer Society, the benefits of the small amount of radiation to which we are exposed during mammography screening outweigh any possible harm from radiation exposure. The peace of mind you’ll receive from having completed your mammogram is immeasurable, added Maria. “This takes a few minutes, and it’s done.”

Breast cancer can affect women of any age or race. Dr. Massa noted that your risk for breast cancer increases with age and if you have a family history. A woman’s risk factors determine when she should begin getting screened.

Learn more about breast cancer risk factors and screenings by talking to your doctor, or by visiting the U.S. Preventive Services Task Force website.

For more on the best ways to protect your health, read this Women’s Health Checklist from Excellus BlueCross BlueShield.

Keeping Their Memories Alive: Alzheimer’s Disease and Dementia Education and Advocacy

Alzheimer’s disease and dementia are personal.

They impact not just those afflicted, but all the family members and friends around them. Shaquana P. Divers of Monroe County knows this first hand. Her great grandmother, Catherine Taylor, developed dementia during the latter part of her life.

Remembering A Family Tradition

“Our family tradition of making fresh dill pickles in the summer always reminds me of my great grandmother,” she said smiling. “My granny, who affectionately called me Shawnie, had a huge garden in East Northport, Long Island. She used to grow cucumbers in her garden and made the most delicious pickles from them.”

Picture of a grandmother and granddaughter

Shaquana and her Granny

But as time went on for her great grandmother, remembering even the things she had done for years like how to make her pickles, became impossible. Dementia is a general term for loss of memory and cognitive abilities that includes a range of medical conditions, including Alzheimer’s disease. Alzheimer’s disease is a neurological disorder in which the death of brain cells causes memory loss and cognitive decline, explains Nicholas Massa, MD, medical director at Excellus BlueCross BlueShield. “More than 400,000 New Yorkers aged 65 and older are living with Alzheimer’s or another dementia and more than one million family members and friends are providing care to their loved ones.” (Source: Alzheimer’s Association)

Alzheimer’s disease alone is the sixth leading cause of death among all Americans and the fifth leading cause of death among older adults. The medical and public health communities have deemed Alzheimer’s disease and dementia public health problems that need to be addressed, since the proportion of older adults in the United States is projected to increase dramatically in the coming decades.

A Call To Action

Joanna Dott of Onondaga County has also experienced the effects of these diseases. “About 5 years ago my grandmother, Julie (who I call Mom-mom), was diagnosed with early signs of Alzheimer’s/dementia,” she said. “She moved from her home in Philadelphia, P.A. to Syracuse to live with my mother. My Mom-mom has always been my hero growing up so it was wonderful having her so close to home – however, we quickly realized how different life would be.”

Picture of a senior woman in a wheel chair

Joanna’s Mom-Mom

Joanna’s family has watched the disease progress day-by-day and in a short amount of time. The stress on the caregivers is great, so she often steps-in to help her mother care for her grandmother.

Both Joanna and Shaquana knew they could not sit idle. Both have taken action to educate themselves, their community, and to raise awareness in hopes of finding a cure.

Get Involved

“While researching this disease and trying to educate myself on the various stages, I learned about the Alzheimer’s Association in Central New York. They have so many amazing resources available such as a 24/7 helpline, support groups for caregivers, care training, and planning for the future to name a few,” Joanna said.

In 2017, she decided to take part in the organization’s annual fundraising event, The Walk to End Alzheimer’s in CNY and created a team for her family and friends. “For the past three years, we have made walk day a huge celebration of my grandmother’s life – my family comes from out of town and after the walk we have a BBQ at my house and enjoy being together,” Joanna said. “Participating in the walk each year means so much to my family because, although there is no cure at this time, we have hopes that with our participation and fundraising efforts, we will see the first survivor of Alzheimer’s!”

A woman and her son dressed in purple at a community event

Joanna and her son at The Walk to End Alzheimers in CNY

The Alzheimer’s Association Walk to End Alzheimer’s is the world’s largest event to raise awareness and funds for Alzheimer’s care, support and research. The CNY Walk is scheduled to be held virtually on Sunday, September 27, 2020. This inspiring event calls on participants of all ages and abilities to join the fight against the disease.

Fundraising dollars and participation in the event help to change the level of Alzheimer’s awareness in the community.

The Longest Day

Shaquana connected with the Alzheimer’s Association in Rochester/Finger Lakes and learned about the Longest Day event. The Longest Day, which fell on June 20 this year, is the day with the most light — the summer solstice.

“I learned that lifestyle habits such as consistent physical activity, following a Mediterranean diet and getting ample sleep may ward off the disease,” she said. “But the condition is still a mystery, especially for African Americans and Latinos. Our collective power is needed to raise awareness, contribute to funding for research and treatment, address social determinants of health, and support programs that uplift our elders and caregivers who are suffering.”

Learn More

The Alzheimer’s Association has offices throughout the nation. They provide a wealth of services that community members can benefit from, including:

24/7 helpline
Care consultations for families affected by dementia
Support groups for caregivers
Social activities for individuals with dementia and their care partners
Educational programs for families, professional caregivers and community organizations.

All services are free and currently are provided virtually or by phone. Individuals with memory loss and family caregivers can call the helpline at 800-272-3900 to learn about the symptoms of dementia, find information about legal, financial, care and treatment options, get decision-making support, and receive around-the-clock crisis assistance.

Picture of a mom holding a baby up over her head

Celebrating Black Breastfeeding Week: August 25-31

Making the decision to breastfeed can be a complicated and daunting process for many women. Health experts recommend that mothers exclusively breastfeed their babies for about the first six months. However, according to the Centers for Disease Control and Prevention, breastfeeding disparities exist, with fewer Black infants being breastfed compared with White and Hispanic infants. There is also a lack of diversity in the lactation field.

When factors such as unique cultural barriers and a complex history connected to breastfeeding are combined with food desert-like conditions in many urban areas where women may struggle to access healthy food, it brings to light the importance of a week devoted to Black Breastfeeding.

This week – August 25-31, 2020 – is celebrated by many who wish to bring attention to the topic, including Syracuse Community Connections’ Maternal and Family Health Program, which provides pregnancy, birth and parenting support to families that are expecting a child and/or have children up to 18 months old.

Connecting the Community

According to Rachel Johnson, Maternal and Family Health Program Director at Syracuse Community Connection, their home-based services are free to families residing in the Syracuse area. These services include a Doula Program, a Fatherhood Program and Baby Talk classes. Black Breastfeeding Week is one of many opportunities this organization takes to educate the public on topics and issues that impact women and families in their community.

This slideshow requires JavaScript.

“Black Breastfeeding Week is meant to highlight and celebrate the Black women in our community that have chosen the complex journey of breastfeeding,” she said. “Our goal is to create visibility for and celebrate Black women who are currently breastfeeding; de-mystify breastfeeding, while providing the opportunity for individuals to share their real and raw experiences; and provide education to the community and support systems that enhance confidence to encourage a positive breastfeeding experience.”

Bridging the Gaps

Creating representation and transparency for Black maternal health helps to bridge gaps in our community in order to work towards reducing health disparities that are largely influenced by race, gender, and income status, says Latoya Mallory. Latoya manages Excellus BlueCross BlueShield’s SafetyNet Member Care Management Program, Bright Beginnings.

“We offer services that support what our friends at Syracuse Community Connections are doing,” Latoya explains. “We offer programs that go hand-in-hand, including Bright Beginnings, which works with pregnant or new mothers to manage appointments and visits to the hospital and pediatrician, and provides breast pumps and pregnancy education.”

The Bright Beginnings program helps support Black Breastfeeding Week by providing education to Excellus BCBS members about the benefits of breastfeeding – a standard set forth whenever care managers like Emily Georger, RN, work with women in the community.

Bright Beginnings

Emily recently helped a new mom through the breastfeeding decision-making process, which can sometimes be daunting. “This member had planned to breastfeed, but was not fully educated on what to expect,” she explained. “I was able to provide education and help talk through some common misconceptions about breastfeeding.”

The member was also connected with other services that would help her in this decision including a lactation consultant with Women, Infants and Children (WIC), the Medicaid free breast pump benefit, and virtual parenting classes offered by local community agencies.

“The member, who delivered a healthy baby girl this summer, was pleasantly surprised, as she was unaware of the additional services available to her… It’s our job to help connect those dots,” Emily said.

Thanks to the work of these organizations and a week that draws attention to this important health issue, an impact can be made.

“We want Black women to know that they are being seen and heard,” Rachel said. “We want them to know that they are not alone and that they have a safe space to share their stories.

Learn More

Syracuse Community Connections’ Maternal and Family Health Program

Phone: 315-484-0732
Email: rjohnson@smnfswcc.org
Website: www.smnfswcc.org
Address: 401-425 South Avenue, Syracuse, NY 13204

Excellus BlueCross BlueShield – SafetyNet Program

Phone: 1-844-694-6411

Woman sitting on the step with her granddaughter

7 Ways To Stick To Your Hydration Goal

During the summer – and year-round – our bodies crave water. There’s no way to live without it. In fact, about 60 percent of your body is made of water. It plays a role in keeping your body working well. We lose water even when we’re at rest, and when we breathe and sweat. It’s important to hydrate throughout the day and not just during physical activity.

There are so many great benefits to staying hydrated. Drinking water:

Helps the heart more easily pump.
Helps your muscles work efficiently.
Keeps your body cool.
Lubricates and cushion joints.
Helps improve sleep quality, cognition, and mood.

How much water do you need?

Always talk to your physician about how much water you should drink if you are taking medications or are diagnosed with a new medical condition. Some illnesses may require more or less water consumption.

Your individual water needs depend on many factors, including your health, how active you are and where you live. You can get water from both food and other liquids. The Institute of Medicine (IOM) recommends about 91 ounces/day for women (about 11 cups) and 125 ounces (about 17 cups)/day for men. The easiest thing to do is pay attention to the color of your urine. Pale and clear means you’re well hydrated. If it’s dark, drink more fluids.

Water is best

Water is the best thing to drink to stay hydrated. It’s calorie-free, inexpensive, and usually readily available. Sources of water also include foods, such as fruits and vegetables which contain a high percentage of water. It’s also best to limit consumption of drinks containing caffeine, to a moderate amount, i.e. 1 – 2 cups of coffee/day. Caffeine is a mild diuretic and large amounts could affect your hydration status.

7 tips for staying hydrated

For a twist on water, try sparkling water (without added sugar).
Try water at different temperatures – a cup of hot water with lemon in the morning is a good way to start the day.
Use a straw – this can increase consumption. Choose a water bottle with a built-in straw or try a reusable straw such as stainless steel.
Eat your water – eat foods with high water concentrate such as watermelon or cucumbers.
Invest in a cool new water bottle. Just like having a new workout outfit, a new water bottle could motivate you to drink more water. Make sure you look for one with a secure lid to protect your electronics.
Regularly sip water. Don’t wait until you’re thirsty. By the time you feel thirsty, you are already behind in fluid replacement.
Track how much you drink – maybe use an app or put a few rubber bands around your water bottle. Every time you finish a bottle you get to remove a band.

So, drink up if you haven’t already! See how much better you feel after giving your body the hydration it needs. Here’s to you and your good health! Cheers!

Taking Care of Your Mental Health

Lisa’s world was turned upside down a few months ago. As with many of us, the pandemic changed nearly everything about her daily life overnight. The mother of three had only been back to work at Excellus BlueCross BlueShield for about four months following maternity leave, when her job shifted to work from home and her two older kids’ school transitioned to online. “I know it’s a cliché that the only thing constant in life is change, but so much change, so quickly, has really affected my mental health,” said the mother of eleven-month-old Alessandra, six-year-old Elias, and 10-year-old Sophia.

Lisa sent this picture cutout to her mother who was missing the children during social distancing. (photo courtesy of Lisa)

Lisa’s work is rewarding, but stressful at times. Add working from home to the mix, a breastfeeding baby who wants to be held, and the two older siblings attending school via Zoom, and you’ve got a perfect storm.

Be Patient and Kind

Growing up, Lisa was aware of the prevalence of mental health issues in her family. Five years ago, she also began experiencing nervousness and anxiety, which led her to seek help from a behavioral health professional who taught her coping skills and prescribed medication to help alleviate her symptoms.

“Taking medicine, doing deep breathing exercises, and scheduling regular physical activity such as walks with my family have helped me adapt to my new normal,” said Lisa. “I’ve also learned to be patient and kind with myself, and others, when I’m feeling stressed or panicked.”

Family Date Night

Lisa found that doing things with the family that were fun, and that gave them something to look forward to each week, improved the entire family’s mental health. “We now have a themed family date night every Saturday,” said Lisa. “One week it was a sports team theme, while another was a fancy dress up dinner.” Daughter Sophia has started to help in the kitchen and, according to mom, “makes a mean risotto!”

Picture of two children raising a glass to cheers over dinner

Saturday Night Date Night Dinner Fun at Lisa’s house (photo courtesy of Lisa)

Lisa is quick to add that support and check ins from her leaders at work have helped her to strike a work-life balance that allows her to manage stress and maintain perspective. Her supervisor has been very supportive, and sends weekly emails to their team that are funny or helpful, and keep everyone feeling connected.

“I’ve learned that your emotional well-being is just as important as your physical well-being,” said Lisa. “Taking care of your mental health is no different than going to the doctor when you are sick, so don’t be afraid to ask for help or lean on others when you need to.” A conversation with your doctor can be a good place to start with getting help.

Tips for Managing Anxiety

The New York State Office of Mental Health provides the following tips for managing anxiety in an anxiety-provoking situation:

Practice good self-care, including exercising, eating healthy foods, and sleeping an adequate amount at night. If possible, spend some time outside. Avoid staying up late to
monitor the news.

Virtually reach out to different types of support networks, such as family, friends, colleagues, faith-based communities, and social organizations to strengthen your overall
feeling of connection. Isolation and loneliness feed anxiety.

Find or create spaces that are not focused on COVID-19. Start a social media thread about other topics, ask friends to discuss other topics, or watch your favorite TV show or movie.

Savor small positive moments, amplify positive stories, and stay optimistic. Try to cultivate a mental wellness practice, such as writing in a gratitude journal, or talking
nightly with your family about moments during the day that were fun or enjoyable.

Take an opportunity to practice mindfulness when managing anxiety. Mindfulness tools such as grounding exercises, sensory modulation, and deep breathing may be helpful.

If you are experiencing any urgent mental health concerns, there are resources such as Lifeline 585-275-5151 and the Suicide Hotline 1-800-273-8255.

Pedaling Towards Better Physical and Mental Health

“Nothing compares to the simple pleasure of a bike ride.” – John F. Kennedy

A few months back, the snow started to melt and we headed out to the Erie Canal for our family walk/bike ride. My son, Matthew, asked if I wanted to ride his bike for a few miles so he could rest.

I laughed at the idea.

A bike? Me?

At age 42, I hadn’t been on a bike since I was 16 – no, that isn’t true. I was on a bike while at the boardwalk in Ocean City, Maryland a few years ago, but it was one of those beach bikes that holds four people and has a basket in front. Does that even count?

Anyway, I agreed. I got on the bike and wobbled a little at first. But then after about a mile, I realized… I love this feeling!

And this is how my biking obsession began. I worked out the details to purchase nice bikes for my husband and me that we could use on the roads and trails near our home in Chittenango, and within days we had our very own Trek bikes.

This slideshow requires JavaScript.

Bike riding: I’m not alone

What I have learned since that day in March is that I’m one of many people who have this love for the freeing, stress relieving qualities of riding a bike.

As I take to the roads and trails every day with my husband and children, we pass dozens of biking enthusiasts. Some are sporting fancy gear and riding the cream-of-the-crop bikes, others are simply wearing their protective helmet and peddling a not-so-fancy bike like mine.

Take my friend and coworker Erika Gruszewski, from Monroe County, for instance. Since the pandemic started, she, her husband and their daughter have gone bike riding together as a family, which is a fun way to explore their neighborhood and get some activity at the end of the day.

“We also have a push-along trike for my toddler – she can’t reach the pedals yet, but she loves ringing her bell and wearing her helmet,” Erika said. “Pushing her around the neighborhood in the trike or the stroller is an almost daily activity for us. Getting out and moving in the fresh air always improves my mood!”

This slideshow requires JavaScript.

As many people, especially families like Erika’s with young children at home, are looking for lockdown-compliant ways to get outside and keep everyone as healthy and happy as possible, we’re all enjoying this physical activity, outside in the fresh air.

In fact, research shows that a growing wave of New Yorkers are embracing cycling and that it’s a booming method of exercise and transportation in larger cities. According to PeopleForBikes Foundation, “affordable recreational bikes and practical models for commuting and errands are in high demand right now.” During May and June of 2020, bike sales throughout the nation were up substantially from last year — 65 percent greater than year-to-date 2019.

A Bicycle Built for Sunday Funday

Lilac Inthavong-McEvoy, who resides in Monroe County, said it’s easy to understand why the popularity of cycling has grown.

“It’s a fun, easy way to get outside, spend time with others, and get exercise,” she explained. Lilac spends her Sundays traveling bike trails and roads throughout Rochester with her coworkers at Excellus BlueCross BlueShield on what she calls “Sunday Funday.”

This slideshow requires JavaScript.

“On any given Sunday, we could have as many as 16 people – coworkers, their spouses, their kids – who meet and ride,” she said. “It’s a way to be together and spend quality time in a safe, socially distanced way.”

Connect, Reflect, and Recharge

Co-worker and friend, Melissa Gardner, who also resides in Monroe County, has benefited from Lilac’s cycling Sundays.

“In most aspects of my life I am an introverted person who is very self-motivated to accomplish any goal I set,” Melissa said. “That isn’t true for fitness, though. Any time I missed a goal or broke a fitness streak, I would borderline give up and allow too much time to pass before picking back up healthy habits.”

For someone like Melissa, who wasn’t a fan of group fitness classes or anything that felt competitive, cycling has given her the outlet she needed to connect with others, reflect and recharge.

On the weekly rides, Melissa says she enjoys the fact that she “can meet-up with riders for great energy and be completely by myself – all while burning calories and exploring our community.”

Benefits of getting on a bike and peddling

Not only do biking and other forms of outdoor activity allow families to get exercise, they also provide valuable peace of mind during stressful times, said Nicholas Massa, MD, medical director at Excellus BlueCross BlueShield.

“Being able to go outside and spend quality time with the family, while getting the physical activity that we all need makes getting on a bike an easy solution to maintaining your health.”

According to Massa, we should follow these physical activity guidelines for Americans.

“Adults need at least 150 to 300 minutes of moderate physical activity each week,” he explained. “Adults also need to engage in strength-based activities (lifting weights, push-ups) at least 2 days each week. Following these guidelines can improve overall health and decrease the risk of chronic diseases such as heart disease, cancer or diabetes.

There are also physical activity guidelines for children age 17 and under:

Children ages six to 17 need at least one hour of moderate-to-vigorous activity every day. They should also include both aerobic activity (biking, walking, running) and strength-based activities (climbing on the playground, jumping rope).
Preschool-aged children should be active for at least 3 hours per day to support growth and development.

Tips and Tricks for a Safe Bike Ride:

Wear a helmet.
Be seen. Dress like a fluorescent peacock—wear bright colors and reflective clothing, especially in the early morning, late at night, or on cloudy days.
Protect yourself from the sun. Wear sunscreen, especially on the back of your neck, and sunglasses
Know the weather forecast. Wear waterproof gear as needed.
Be alert. Never ride with headphones or an earpiece. You need to hear everything you possibly can.
Ride with a buddy. Two cyclists will be more visible than one. Plus, if something happens to you, your buddy may be able to facilitate the emergency response process (and vice versa).
Get creative with your route. Choose roads that are extremely wide or have dedicated bike lanes. Opt for quieter neighborhood roads over high-traffic ones.
Always carry a patch kit. Learning to patch up your own flat tire can prevent you from being stranded in an unsafe or remote location.
Carry a cell phone and ID. If you don’t have a patch kit and need a ride, your cell phone will come in handy.
Bring drinking water for longer rides.
Ride with traffic, never against it.
Always be ready to yield. What you can do is go slowly enough that you could stop or give the right of way at a moment’s notice.
Be vigilant at intersections. When coming to a stop, hang left in the lane so the drivers behind and in front of you can see you.
Be on the lookout for loose gravel, ice, sand, puddles, and other road hazards.
Take bike-specific trails, whenever possible; follow the rules of the road; use bike line if there is one.
Don’t share water bottles.
Practice good cough etiquette by coughing and sneezing into your arm, not your hand.
Wash hands with soap and water after any possible contamination, before eating and after using the bathroom (or use alcohol-based hand sanitizer if soap and water are unavailable).
Consider bringing hand sanitizer or wipes to use after portable toilets.