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Simplifying Health Insurance: Exploring Options

Health insurance can be a complex and confusing topic, but understanding the different options available to you is crucial for making informed decisions about your health care. In this blog post, we will explore some common terms and concepts related to health insurance. 

Insurance Plans 

High Deductible Health Plan (HDHP)

An HDHP is a type of health insurance plan that has higher deductibles (the amount you have to pay before insurance kicks in) and lower monthly payments compared to other plans. 

  • HDHPs are typically paired with a Health Savings Account (HSA), which allows individuals to save pre-tax money to pay for qualified medical expenses.  
  • This can be a great option for those who are generally healthy and don’t anticipate needing frequent medical care. 

EXAMPLE: Sarah is generally healthy and only visits the doctor for annual check-ups. She opts for an HDHP with a higher deductible but lower monthly premium. Sarah also opens an HSA, contributing $100 each month. Over the year, she accumulates $1,200 in her HSA, which she uses to cover her annual check-up costs and any unexpected medical expenses. This setup helps her save on monthly premiums while preparing for potential health care costs. 

Health Reimbursement Arrangement (HRA)

An HRA is an employer-funded benefit plan that reimburses you for qualified medical expenses.  

  • Your employer contributes money to the HRA, and you can use those funds to pay for eligible health care expenses. 
  • HRAs are typically used in conjunction with employer-sponsored health insurance plans and can help offset out-of-pocket costs for employees. 

EXAMPLE: John works for a company that offers an HRA. His employer contributes $500 to his HRA annually. John uses this money to pay for his prescription medications and some co-pays for specialist visits. This benefit reduces his out-of-pocket costs for health care, making his overall health care expenses more manageable. 

Health Savings Account (HSA)

An HSA is a tax-advantaged savings account that you can use to save money for medical expenses. 

  • HSAs are typically paired with high-deductible health insurance plans. 
  • The money you put into your HSA is tax-deductible, which means you don’t have to pay taxes on it.  
  • You can use the money in your HSA to pay for things like doctor visits or prescriptions. And if you don’t use all the money in your HSA, it rolls over to the next year, so you can save it for future medical expenses. 

EXAMPLE: Maria chooses a high-deductible health plan with an HSA. She contributes $200 each month to her HSA, totaling $2,400 annually. Over the year, she doesn’t need much medical care, so she rolls over her savings to the next year. In the following year, she uses her HSA funds to cover the cost of a new treatment not covered by her insurance, demonstrating how HSAs can help build a financial cushion for future health care needs. 

Accessing Care

Primary Care Physician (PCP) 

Your PCP is the doctor you go to for regular check-ups and general health care needs. 

  • The PCP is typically a family doctor, internist, or pediatrician, depending on the age and specific needs of the patient.  
  • Your PCP is responsible for taking care of your overall health, managing any ongoing health problems you might have, and referring you to specialists when necessary. 

EXAMPLE: Alex visits his PCP, Dr. Smith, for regular check-ups and general health concerns. When Alex starts experiencing persistent knee pain, Dr. Smith refers him to an orthopedic specialist who provides targeted treatment, while Dr. Smith continues to oversee Alex’s overall health and recovery. 

Specialist

A specialist is a health care provider who has advanced training and expertise in a specific area of medicine.  

  • Examples of specialists include cardiologists, dermatologists, neurologists, orthopedic surgeons, and psychiatrists.  
  • Patients are typically referred to a specialist by their primary care physician when specialized knowledge or treatment is required for a particular health concern. 

EXAMPLE: Emma has been diagnosed with diabetes. Her PCP refers her to an endocrinologist, Dr. Lee who specializes in diabetes management. With Dr. Lee’s expertise, Emma receives personalized treatment plans and advice on managing her condition effectively.

Health Care Systems 

Health Maintenance Organization (HMO) 

An HMO is a type of plan where you must choose a primary care doctor and get a referral from them to see a specialist. This can be a cost-effective option for those who prefer a more coordinated approach to their health care. 

EXAMPLE: David enrolls in an HMO plan and selects a primary care physician. When he needs to see a cardiologist for a heart condition, he first visits his PCP, who provides a referral to the cardiologist within the HMO network. This coordinated care model helps David manage his heart condition with a streamlined approach and potentially lower costs. 

Preferred Provider Organization (PPO)

A PPO is a type of plan that gives you more flexibility in choosing your doctors. You can see doctors both inside and outside of the plan’s network, and you don’t need a referral to see a specialist. If you choose an in-network provider, your insurance will typically cover more of the cost, keeping your out-of-pocket costs low. Choosing out-of-network providers may have higher out-of-pocket expenses for you. A PPO is a good option if you want more freedom to choose your health care providers. 

EXAMPLE: Lisa has a PPO plan, which allows her to see any doctor she chooses without needing a referral. She wants to see a dermatologist and begins researching providers both inside and outside of her plan’s network. She finds one outside of her network with great reviews that she wants to see. Although she may pay a higher percentage of the cost for out-of-network care, the flexibility of the PPO plan lets her choose the best specialist for her needs. 

Simplifying Health Insurance: Understanding Documents

Health care documents contain a vast amount of information, from medical records to billing statements, and can often be overwhelming or confusing to understand. That’s why we’re breaking down these common health care documents to help you understand what they mean. 

EOC: Explanation of Coverage

An EOC is a document provided by an insurance company that outlines the details of your health insurance plan. Inside the EOC, you’ll find lots of helpful information such as: 

What your insurance covers and doesn’t cover. 

The EOC will tell you what your insurance will cover, like doctor visits, hospital stays, or medicine. It will also tell you if there are any things your insurance won’t cover, called exclusions. For example, maybe your insurance won’t pay for cosmetic procedures. 

How to use your insurance. 

It will explain how to make appointments with doctors, how to get medicine from the pharmacy, and how to file a claim if you need to get money back from your insurance. It might also have some extra rules and conditions that you need to know about. 

How much you might have to pay when you use your insurance. 

The EOC includes information on cost-sharing requirements such as deductibles, copays, and coinsurance. Read this blog for definitions of these terms.  

EXAMPLE: The EOC details your plan’s deductible of $1,000, a copay of $20 for office visits, and 20% coinsurance for hospital services. Knowing these costs helps you budget for health care expenses and understand your financial responsibilities. 

Your rights and responsibilities under their health insurance coverage. 

It helps you know what you’re entitled to, like being able to choose your own doctor, and what you need to do to keep your coverage in good standing, providing accurate information to your insurance company. 

EOB: Explanation of Benefits

An EOB is a document provided by an insurance company to you or your health care provider that explains how a claim for health care services was processed and paid. 

The EOB typically includes details such as: 

  • The date of service 
  • The health care provider’s charges 
  • The amount covered by insurance 
  • Any deductible or copayment amounts
  • The portion of the claim that you may be responsible for paying 

The EOB is like a receipt. It’s important to read your EOB carefully to make sure everything looks right and to understand what you might owe. That way, you can keep track of your health care expenses and make sure everything is handled correctly. 

EXAMPLE: After a visit to a specialist, your EOB shows that the specialist billed $300, your insurance covered $240, and you owe a $60 balance. This total includes any copayments or coinsurance you need to cover. 

SBC: Summary of Benefits and Coverage

The SBC is like a cheat sheet that gives you a quick overview of a health insurance plan so you can understand your options, compare plans, and select the plan that best fits your needs and budget. 

The SBC includes information about deductibles, copays, coinsurance, out-of-pocket maximums, and coverage for common medical services. It also highlights any limitations or exclusions that may apply.  

Formulary

A formulary is a list of prescription drugs that are covered by a specific health insurance plan.  

  • The formulary categorizes medications into different tiers, which determine the level of coverage and cost-sharing for each drug.  
  • Formularies are designed to promote cost-effective and evidence-based medication choices, and they may include both generic and brand-name drugs. 
  • How do you use a formulary? You can consult your plan’s formulary to determine which medications are covered by your insurance and at what cost. 

EXAMPLE: The formulary lists generic medications in Tier 1, which have the lowest cost-sharing, while brand-name drugs are in Tier 2 or 3 with higher costs. If you need a specific medication, you can use the formulary to determine its tier and expected costs, helping you make informed decisions about your prescriptions. 

Simplifying Health Insurance: Common Terms 

Navigating the world of health care can be complex, especially when faced with unfamiliar terms. If you find yourself wondering where to start or how these terms apply to you, begin by gaining a clear understanding of health insurance terminology. This will help you make informed decisions about your health care and ensure you are well-prepared for any medical expenses that may arise. 

Claim

A request for payment submitted by a health care provider to an insurance company or third-party payer for services given to a patient.  

  • It includes information like the patient’s diagnosis, treatment provided, and the cost of the services.  
  • The insurance company reviews the claim and determines the amount they will reimburse the provider for the services. 

EXAMPLE: After receiving treatment for a broken arm, the health care provider submits a claim to the insurance company. The claim includes details such as the diagnosis, the treatment provided (such as X-rays and a cast), and the cost of the services. The insurance company reviews the claim and determines the amount they will reimburse the provider for the services. 

Deductible

The amount of money an individual or family must pay out of pocket for health care services before their insurance coverage begins. 

EXAMPLE: If you have a health insurance plan with a $500 deductible, you will need to pay the first $500 of your health care expenses out of pocket before your insurance coverage begins. Once you meet the deductible, your insurance will start covering a portion or all of the eligible expenses, depending on your plan. 

Coinsurance

A cost-sharing arrangement in health care where the insured individual is responsible for paying a percentage of the covered medical expenses, typically after meeting their deductible.  

  • The remaining percentage is paid by the insurance company. It is a way to distribute the financial burden between the individual and the insurer. 

EXAMPLE: Let’s say you have a health insurance plan with a 20% coinsurance rate. After meeting your deductible, if you receive a covered medical service that costs $100, you would be responsible for paying $20 (20% of the cost), while the insurance company would cover the remaining $80.

Copay

A copay (also called a copayment) is a fixed amount of money that an individual is required to pay out-of-pocket for a specific health care service or medication, typically at the time of service.  

  • It is a form of cost-sharing between the individual and their insurance provider. 

EXAMPLE: When you visit your primary care physician for a routine check-up, you may be required to pay a copay of $25 at the time of the appointment. This fixed amount is a form of cost-sharing between you and your insurance provider. Read more about Cost Share in the next section. 

Cost Share

Cost-sharing refers to the division of health care expenses between the individual and their insurance provider.  

  • It includes various out-of-pocket costs not covered by your health plan – such as deductibles, copayments, and coinsurance.  
  • Cost-sharing helps distribute the financial responsibility for health care services and medications between the individual and the insurer.  

EXAMPLE: Suppose you have a health plan with a $1,000 deductible, a 20% coinsurance rate, and a $30 copay for doctor visits. If you undergo a medical procedure that costs $2,000, you will first pay the $1,000 deductible out of pocket. After that, you would be responsible for 20% of the remaining $1,000 (coinsurance), which amounts to $200. Additionally, if you have a follow-up visit with a copay, you will pay the predetermined $30. These various out-of-pocket costs make up the cost-sharing between you and your insurance provider.

Medical Out‐of‐Pocket Maximum

The maximum amount an individual or family must pay for covered medical expenses each year, after which the insurance company covers 100% of the costs. 

EXAMPLE: Let’s say you have a health insurance plan with a Medical Out-of-Pocket Maximum of $5,000. Throughout the year, you will be responsible for paying your deductible, copays, and coinsurance for covered medical services. As you pay these expenses, they will add up towards your out-of-pocket maximum. Once your total out-of-pocket expenses hit $5,000, your health insurance plan will take over and cover all eligible medical expenses. This means you will no longer have to pay any deductibles, copays, or coinsurance for the remainder of the coverage period.

RX Out‐of‐Pocket Maximum

The maximum amount an individual or family must pay for prescription drugs each year, after which the insurance company covers 100% of the costs. 

EXAMPLE: Let’s say your health insurance plan has an RX out-of-pocket maximum of $1,500. Throughout the year, you pay for prescription drugs. Once your out-of-pocket expenses reach $1,500, the insurance company covers 100% of the costs for the rest of the year. 

Premium

A premium is the amount of money an individual or entity pays to an insurance company for insurance coverage.  

  • It is typically paid in regular installments – usually monthly or annually. It’s common for individuals to receive health insurance through their employer. In this case, the premium amount is typically deducted from their paycheck before they receive their net pay. This is known as a payroll deduction.
  • The premium amount is determined by various factors, including the type of insurance coverage, the level of coverage, the individual’s age and health status, and other risk factors.  
  • Paying the premium ensures that the insurance policy remains active and provides the agreed-upon benefits and coverage. 

EXAMPLE: You have health insurance coverage through your employer and the monthly premium for your plan is $200. Your employer offers a payroll deduction option. Therefore, your employer would deduct $200 from your gross salary each paycheck before you receive your net pay. 

Health Network

A health network is a broad organization consisting of multiple facilities, such as hospitals, clinics, and specialty centers. These facilities are often located in different geographic areas and may be owned by different entities. A health network provides coordinated and integrated care to patients across various settings. Health networks often have a central administration that oversees the operations of all the facilities within the network.

Medical Group

A team of health care providers who collaborate to deliver comprehensive care, sharing resources and facilities for integrated services. These physicians may specialize in different areas, such as primary care, pediatrics, or cardiology. Medical groups can be independent or affiliated with a hospital or health network.   

What’s In and What’s Out When It Comes to Your Health

Your small, daily habits add up to larger lifestyle choices that influence your health. It’s important to take stock of your daily habits and evaluate where you have room to grow. We’ve compiled a “what’s in and out” list to help you think through areas where it’s common to struggle with unhealthy behaviors. Check out these simple yet effective ways to replace these habits with healthier alternatives.

In: Good sleep 
Out: Stress and sleep deprivation 

Sleep plays a pivotal role in so many aspects of our health, from keeping our minds strong to warding off illness and disease. Unfortunately, many people fail to get the sleep they need, and an estimated 50 to 70 million people in the U.S. have a sleep disorder. Adults should get between seven and nine hours of sleep each night — and the quality of that sleep is crucial. Here are three relaxation techniques to help you fall asleep! 

In: Pleasure Reading 
Out: Binge-watching and doom-scrolling 

In a sea of streaming video and ever-present screens, doom-scrolling and binge-watching are often the entertainment of choice above the more old-school option of reading a book. But research says reading can provide a healthy distraction from life’s day-to-day worries and pressures while also making us smarter, happier, and even more empathetic toward others. Audiobooks are an excellent way to read while engaging in physical activities like walking or exercising. There are free audiobook resources available, such as Librivox, OverDrive, and Audible‘s free trial, which offer a wide range of titles to choose from without any cost.

In: Homemade meals 
Out: Eating out and ordering in 

People are looking for fast and tasty foods to fit busy lifestyles. But whether you’re eating carryout or sit-down restaurant cuisine, researchers say you’ll consume about 200 more calories a day and more saturated fat, cholesterol, and sodium than if you made your meals. Cooking at home, however, helps you avoid these pitfalls and is an opportunity for creativity, togetherness, and cost-cutting. 

Looking to improve your cooking skills? Need recipe ideas that are not only healthy but also affordable and simple to make? The VEBA Resource Center offers free in-person and virtual cooking classes to learn how to cook meals from our extensive recipe library.  

In: Saying no 
Out: Always hustling 

Sometimes, your body, mind, or heart sends a message that it needs time off. It’s important to heed that call, especially if it’s coming from all three at once. Occasionally saying no to an invite, request or assignment is a true form of self-care, which can lead to reduced stress; improved mood, immunity, and self-esteem; and a variety of other physical, mental, and emotional health benefits. 

In: Sober curiosity 
Out: Regularly drinking 

According to the U.S. Department of Health and Human Services, drinking can take a serious toll on your body. Limiting how much you drink or taking a complete break from drinking, what some refer to as being “sober curious,” can help boost your immunity, limit your risk of disease, lead to weight loss, and improve your sleep, concentration, energy, performance, skin health, and even your relationships. 

In: Hygge 
Out: FOMO 

Everyone occasionally experiences FOMO, or the fear of missing out, but going to every social event can be exhausting and expensive and can lead to overindulgence in food and alcohol. Instead, consider enjoying more “hygge,” a concept originating in Denmark and Norway, which means to take time away from the daily rush to be together with people you care about — or even by yourself — to relax and enjoy life’s quieter pleasures.” 

California Schools VEBA’s Self-Regulation Toolkit is a great starting point with daily 5-minute activities that will help you use your time more mindfully!  

In: Digital detox 
Out: Endless screen time 

On average, Americans spend more than seven hours looking at a screen. And most use their smartphones for over three and a half hours every day — not counting when they’re talking to someone. All this screen time can have negative effects on your health, both physical and mental, which is why experts recommend no more than two hours of screen time per day. Here are some tips to regulate phone use more healthily. 

In: Authentic friendships 
Out: Accumulating social media “friends” 

Friendship is good for your health. When you’re with friends, your body releases the hormone oxytocin, which combats stress and creates calm. And the more time spent with friends, the less likely you are to develop health issues and dementia. But creating and sustaining friendships takes commitment far beyond “liking” the occasional post. One study found it takes hundreds of hours — all worth it — to become true friends. 

In: Movement every day 
Out: Overexercising 

The CDC recommends adults get at least two and a half hours of moderate-intensity activity each week. However, you don’t need to spend hours in the gym to meet this goal. Thirty minutes a day, just five days a week will do the trick. Pushing your limits can lead to poor performance and health problems, including overuse and stress injuries, too much weight loss, and decreased immune performance. 

VEBA members can sign up for live classes, in-person and virtually, available seven days a week! There’s also a video library of on-demand classes you can access anytime, anywhere. 

In: Water 
Out: Caffeine-laden energy drinks 

Water is an ideal choice for hydration. While some people prefer sports drinks over water because of the taste and added electrolytes, the standard sports drink contains 140 calories, 34 grams of added sugar, and 270 milligrams of sodium. Additionally, excess caffeine can be harmful, causing changes in heart rate, increased blood pressure, anxiety, sleep and digestive issues, headaches, and dehydration. 

Embracing changes like these will have a profound and positive impact on your overall well-being in the long term. Now, what’s on your list? If you’re unsure where to start, California Schools VEBA has developed a library of downloadable resources to equip you with the support you need to navigate your health and well-being journey. As they say, out with the old, in with the new!

Thank you to our content partners at Sharp HealthCare.

The Surprising Link Between Your Microbiome and Mental Health

From Optum

Your gut has its own ecosystem of microbes that play a big part in how you feel. Learn how your microbiome influences your brain and how you can help keep both in balance.

If you’re hearing more about the gut-brain connection these days, there’s a good reason: It turns out that the health of your gastrointestinal (GI) tract — also known as your gut microbiome — can directly affect your brain chemistry and mood. 

The state of your microbiome can even increase or decrease your risk of depression and anxiety. The good news: By improving your gut health, you can often boost your mental health, too. 

It might seem odd that your gut would hold such power over your mental state, but anyone who’s felt butterflies before a speech or had a nervous stomach after a sudden shock knows there is a connection. 

For several decades, researchers have been exploring the mind-gut relationship, and they’ve discovered several connections. People with GI disorders, for example, have an increased risk of depression and anxiety. Even if you don’t have digestive issues, an unhealthy gut can lower your mood. 

Here’s what’s going on between your gut and brain and how to get things in balance so you feel better — physically and emotionally. 

How the gut-brain connection works 

Your gut is home to a microbial environment called the microbiome. “It’s an entire ecosystem of bacteria, viruses and other microorganisms that we rely on for survival,” says Andrea Nazarenko, PhD. She’s a psychologist in Lexington, South Carolina, and the author of When Food Hurts. “These bacteria play a major role in almost all aspects of human physiology, mental processes included.” 

In simple terms, the gut bacteria communicate with the brain and vice versa. The gut is so important to bodily processes that it’s considered the “second brain” and functions somewhat independently of the brain itself, Nazarenko says. 

The gut microbiome is command central for several essential roles: 

  • It defends against infections. 
  • It digests nutrients that are otherwise indigestible. 
  • It regulates the creation of new blood vessels. 

How does all this interplay affect your mental health? The gut makes neurotransmitters. Neurotransmitters are chemical messengers that are sent and received by a type of brain cell (neurons). And they help regulate all sorts of things, from movement to motivation to emotions. 

“Many people think of depression and anxiety as a chemical imbalance in the brain. But these chemicals are created in the gut, not the brain,” Nazarenko says. In fact, more than 30 different neurotransmitters and nearly 90% of the body’s serotonin, the feel-good hormone, come from your gut. 

Bottom line? “The imbalance of neurotransmitters may not be in your brain but in your gut,” Dr. Nazarenko says. 

Mental health conditions linked to the gut microbiome 

An imbalance of bacteria in the microbiome can have serious consequences when it comes to GI health and mental health. In fact, researchers have discovered that people with certain digestive disorders have a higher risk of depression and anxiety. 

“People with digestive disorders such as inflammatory bowel disease (IBD) — Crohn’s disease and ulcerative colitis — are at a greater risk of mental health conditions,” says Nazarenko. “These comorbidities [conditions that exist at the same time] of depression and anxiety aren’t just secondary to the diagnosis of IBD. They can actually be independent predictors of the severity of the digestive symptoms, meaning they can make matters worse.” 

In addition to depression and anxiety, there are several mental disorders that have been linked to changes and imbalances in the microbiome and digestive conditions: 

Researchers are still figuring out the nature of the relationship between the microbiome and each of these mental health conditions, as well as what else might be involved, such as genetics or environmental factors. 

Simple strategies to improve your microbiome and your mental health 

If you think you’re suffering from a mental health condition, the first step is to talk to your provider and seek help from a therapist. 

But you can also work on getting your gut microbiome healthier. “Healing the gut can address the root causes of the mental disorder,” she says. The 2 main ways to do this: through dietary changes and with probiotic supplements. 

Although medication is required to control or suppress symptoms of certain conditions, easy lifestyle strategies can potentially improve a condition or help prevent mental health issues in the future. 

3 food-mood strategies 

Every meal or snack offers a chance to support your mental health. Here are 3 ways to use food to boost your mood. 

1. Tap the power of plants and the Mediterranean diet 

One of the best plant-based diets to follow: the Mediterranean diet. It has the most evidence for promoting a healthy gut and playing a role in mental health, Nazarenko says. 

Focus on adding fruits and vegetables, whole grains, and nuts and seeds to your diet. You can even take it a step further by concentrating on plant foods that promote GABA, the neurotransmitter that many anxiety medications work on, she adds. (Check out these sneaky signs of anxiety.) These foods include: 

  • Almonds 
  • Bananas 
  • Broccoli
  • Brown rice 
  • Green tea 
  • Lentils 
  • Oats 
  • Oranges 
  • Spinach 
  • Walnuts 
  • Whole grains 

2. Eat foods that contain probiotics 

Probiotics are live microorganisms that benefit your gut, and they’re found in fermented foods such as: 

  • Kimchi
  • Sauerkraut 
  • Tempeh 
  • Yogurt 

3. Eat foods that contain prebiotics 

Prebiotics are plant fibers that serve as food to grow good bacteria in your gut, says Jyothi Rao, MD. She’s the medical director at the Shakthi Health and Wellness Center in Mount Airy and Elkridge, Maryland. She’s also the coauthor of Body on Fire. Prebiotic foods include: 

  • Cabbage 
  • Chicory 
  • Garlic 
  • Jerusalem artichokes 
  • Onions 

Probiotic supplements for mental health 

While the goal is to get probiotics mostly through your diet, supplements are also useful, says Dr. Rao. There are hundreds of probiotic supplements on store shelves, with all sorts of different strains in them. “While many of the probiotics are for general health, they can also be targeted to a specific condition,” says Dr. Rao. 

For instance, a strain called L. rhamnosus has been shown to possibly reduce anxiety, Dr. Nazarenko says. And a small study in the journal Nutrition found that 3 probiotic strains — Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum — helped reduce symptoms of depression. Other research has linked several strains, including lactobacillus and bifidobacterium, to improvements in mental health. 

Of course, not all supplements are reliable. Two that score well in independent reviews include Culturelle and Nature’s Bounty. 

Dr. Rao doesn’t think taking probiotic supplements substitutes for eating a diverse, plant-based diet. But if you do use them regularly, she recommends changing the probiotic supplement every 3 months to promote diversity in the bacteria colonies in your gut. 

While diet and supplements provide a good foundation for improving gut health, that’s not all you can do. Nazarenko works with clients virtually in a guided self-help program about following a gut-healthy lifestyle. That lifestyle includes exercise, nurturing positive relationships, working on maintaining a positive mindset and learning healthy ways to manage stress. 

As a VEBA member, you have access to Optum Dedicated Onsite Consultants. This Optum partnership allows you to receive assistance quickly for a variety of issues — from stress and relationship issues to communication strategies and beyond. This is a no-cost service to VEBA beneficiaries only.  

Appointments are available:  

  • In-person at the VRC – Kearny Mesa location  
  • Virtually by phone or video consultation  

To schedule a consultation, click here.  

Through Optum, you and your dependents can also schedule consultations through Emotional Wellbeing Solutions. Please note: you may experience longer wait times with this option. To schedule an appointment through Optum directly, call 888-625-4809 or visit liveandworkwell.com (Access Code: VEBA). 

The Importance of Positive Self-Talk 

From Sharp Health News, a publication of Sharp HealthCare 

The next time you make a mistake, stop and take a moment to listen to your inner voice. What is it telling you? If you find negative thoughts and criticism seeping in, switch the narrative to remind yourself that nobody is perfect, and everyone makes mistakes sometimes. Reframing how we speak to ourselves is as important as how we speak to our loved ones.  

Your inner voice, or self-talk, is a running narration of your daily experiences. It’s a combination of conscious thoughts and unconscious beliefs, developed throughout your life in reaction to things people have said to you, ways in which people have related to you, and how you felt about yourself in various scenarios. 

Self-talk shapes how you treat yourself and how you approach and engage in the world around you. It’s important to use self-talk that creates a balanced narrative, acknowledging your missteps as well as your successes. 

Try these three tips to positively influence your self-talk — and increase your self-love: 

  1. Examine the external. You are bombarded with images and messages daily via the media you consume and the people you’re with. It’s important to recognize that what you are seeing and hearing directly contributes to how you think and feel about yourself. Pause and ask yourself how you feel when you engage with these images and messages or when you’re around certain people. You get to decide who you spend time with and what messages you want to receive, so choose what positively influences your thinking and feeling.  
  1. Revisit your values. When you are making a change within yourself, there is a ripple effect to those around you. Recognize that you can break negative cycles by identifying and aligning your behaviors with the most important values. Try to live your values in all situations and encourage those around you to do the same. Set a good example by guarding your mind from destructive messages and spreading your own messages of kindness, authenticity, and self-love. 
  1. Practice prioritizing yourself. It’s important to cultivate a practice where you prioritize yourself. Do you avoid things that don’t fit into your positive narrative? Do you stand up for things that truly matter the most to you? Do you seek out those who “feed” you rather than drain you? The things you focus on — good or bad — will lead to the emotions you experience. Instead of focusing on what you are lacking, focus on the good you have in your life and set goals to pursue the other things you want.  

Imagine what your life looks like when you talk kindly to yourself, treat yourself well, and love yourself. Then, put those thoughts into practice to manifest that life. 

As a VEBA member, you have access to Optum Dedicated Onsite Consultants. This Optum partnership allows you to receive assistance quickly for a variety of issues — from stress and relationship issues to communication strategies and beyond. This is a no-cost service to VEBA beneficiaries only. 

Appointments are available: 

  • In-person at the VRC – Kearny Mesa location 
  • Virtually by phone or video consultation 

To schedule a consultation, click here. 

Through Optum, you and your dependents can also schedule consultations through Emotional Wellbeing Solutions. Please note: you may experience longer wait times with this option. To schedule an appointment through Optum directly, call 888-625-4809 or visit liveandworkwell.com (Access Code: VEBA). 

Making Lifestyle Changes to Help Prevent Cancer

According to the World Health Organization, between 30–50% of all cancer cases are preventable. Certain unhealthy daily behaviors can increase our risk of developing cancer. Major lifestyle changes may not happen overnight, but working toward healthier habits can significantly reduce the likelihood of cancer. Practices like making time each day for physical activity, choosing healthier food options, and prioritizing regular checkups and screenings can all contribute to cancer prevention.

Here are some steps you can take that may help prevent cancer and pave the way for a long and healthy life:

Quit smoking.

When you quit smoking, you lower your risk of many types of cancer. These include cancers of the lung, bladder, kidneys, pancreas, cervix, mouth, esophagus, and throat.

Make healthy food choices.
Your diet should include:

  • Plenty of vegetables, fruits, beans, other legumes, fish, poultry, and whole grains.
  • Less red meat (such as beef, lamb, and pork).
  • Less processed meat (like bacon, hot dogs, sausage, and some deli meats).
  • Less food made from refined grains.
  • Less sweets and added sugars.

Find inspiration from our recipe library!

Maintain a healthy weight.
Being very overweight increases the risk of some forms of cancer. People whose extra body fat sits in the waist area may be at higher risk than people whose extra fat is in their hips or thighs.

Stay active.
Being active every day may prevent several cancers. And regular activity can help you get to and stay at a healthy weight. Being active and getting enough sleep may work together to lower cancer risk even more than activity alone, especially for women.

You can join free movement classes, in-person or virtually, on our class calendar! Or visit our video library for on-demand classes to take whenever and wherever you wish!

Protect your skin.
Most skin cancer is caused by too much sun. To protect yourself from damaging UV rays:

  • Seek shade from 10 a.m. to 4 p.m.
  • Cover up outdoors with a wide-brimmed hat and tightly woven clothing.
  • Apply broad-spectrum sunscreen on any exposed skin, even when it’s cloudy. Use SPF 30 or higher. Reapply if you’re in the sun for more than a few hours.
  • Wear UV-blocking sunglasses.
  • Avoid tanning booths and sunlamps.

Be wise with alcohol.
Drinking alcohol may increase your risk of some types of cancer. Any amount of alcohol may increase that risk. If you drink alcohol, try to limit the amount you drink.

Practice safer sex.
Safer sex includes using condoms and talking to every potential sex partner about their sexual history. Practicing safer sex helps prevent HPV, a sexually transmitted infection that can cause cervical cancer.

Get regular checkups and screenings.
Your doctor can schedule regular screenings for various types of cancer, such as mammograms for breast cancer and stool tests for colon cancer. Most screenings and checkups are to find cancer early, when it’s easier to treat and may even be curable.

Read this blog and download a free infographic for screening recommendations based on age.

Consider vaccinations.
Females ages nine to 26 can get the HPV vaccine to protect against the virus that can cause cervical cancer. Males ages nine through 26 may also get the HPV vaccine, which may prevent anal cancer and oral cancer. If you are age 27 to 45 and have not been vaccinated for HPV, ask your doctor if getting the vaccine is right for you.

Avoid toxins at work and at home.
Stay away from harmful chemicals and other things that can increase your chances of getting cancer. These things include asbestos, benzene, radon, and polluted drinking water. Take care when you use cleaning products, paints, solvents, and pesticides.

Making healthier life choices and sticking to them can be challenging, but you don’t have to do it alone. At the VEBA Resource Center, our Care Navigators are here to support and guide you toward becoming your best self. Together, you’ll create a tailored health plan for you based on your unique story, values, and experiences.

Start Your Personalized Wellness Journey

The Heart-Healing Power of Self-Care

We all experience stress in one way or another, and while short-term stress poses minimal risk to our health, chronic stress impacts our hearts more than you might think.

Prolonged stress is linked to high blood pressure, which significantly increases the risk of coronary artery disease, heart attack, and heart failure. Beyond just the physical toll, stress impacts emotional health by affecting your thoughts, actions, and feelings. This may cause you to feel frustration, fatigue, or have difficulty focusing, potentially impacting your work performance.

Learning to manage and lower your stress through self-care practices is one way to live a heart-healthy lifestyle. Self-care means taking the time to do things just for you to improve both your physical health and mental well-being. Even small acts of self-care in your daily life can have a big impact.

Love your heart by loving yourself! Below are some tips for embracing self-care to reduce stress and lower your blood pressure.

Make Time for Yourself

Self-care can help you manage stress, lower your risk of illness, and increase your energy. Not sure where to start on your self-care journey? Download this FREE self-care toolkit! Included are an assessment to help you identify your current self-care routine, an action plan for you to start implementing more self-care in your life, and a self-care bingo game to challenge yourself to try new self-care activities.

Daily Challenge: Elevate Your Day with Breathwork!

Take a moment today to practice mindful breathing. Inhale deeply for a count of four, hold for four, and exhale for four. Want to practice more mindful breathing? Check out our full video for a calming and invigorating breathwork session with our VRC Care Navigator, Michelle McNiff.

Get a Good Night’s Sleep

Your well-being isn’t limited to daylight hours alone.

It’s recommended that adults get at least seven or more hours of sleep per day. A 2023 study conducted by researchers at the University of Arizona found that even just a few poor nights of sleep could cause a sudden spike in blood pressure. Taking steps to achieve quality sleep can notably decrease your vulnerability to obesity, heart and kidney disease, diabetes, and even stroke.

Do your worries or what you need to do the next day keep you awake at night? Before bedtime write down the most pressing worries of the day. Also, make a to-do list for the next day and prioritize the top 2-3 items. This way you can file your worries and priorities away for the next day, so they don’t take up any mental bandwidth in your mind at night. For more tips on how to set yourself up for a good night’s sleep, read this blog!

Set Boundaries

Setting boundaries is an act of self-love. By establishing your limits, you not only safeguard your well-being but also communicate your values, beliefs, and priorities to others. It demonstrates that you deserve to be treated well and ensures supportive and respectful relationships.

But while everyone can have boundaries, the hard part is enforcing them. Here are some tips:

  1. Listen to your gut. If something doesn’t feel right, say or do something about it.
  2. Think realistically. Ask yourself if you’re asking for too much, or if the person is truly capable of making this change.
  3. Set the bottom line and hold it. Be clear when communicating your limits, and be strong in enforcing them.
  4. Let others set boundaries, too. When you communicate your limits, respect the person’s point of view, resist the temptation to get defensive, and consider what they need from you.
  5. Anticipate change. Setting boundaries can alter your relationship, so be prepared and offer the person time and space to process this new way of interacting.
  6. Ask someone else to hold you accountable. Holding the line can be difficult, so find someone to back you up and keep you in check.

Want Help Setting Boundaries?

As a VEBA member, you have access to Optum Dedicated Consultants through the VEBA Resource Center. This Optum partnership allows you to receive assistance quickly for a variety of issues — from stress and relationship issues to communication strategies and beyond. This is a no-cost service to VEBA beneficiaries only.

Appointments are available:

  • In-person at the VRC – Kearny Mesa location
  • Virtually by phone or video consultation

To schedule a consultation, click here.

Through Optum, you and your dependents can also schedule consultations through Emotional Wellbeing Solutions. Please note: you may experience longer wait times with this option. To schedule an appointment through Optum directly, call 888-625-4809 or visit liveandworkwell.com (Access Code: VEBA).

Thank you to our content partners at Sharp HealthCare and Healthwise.

5 Tips for Managing Blood Pressure at Home

There’s a good reason why every doctor’s appointment starts with a blood pressure check: Blood pressure is an important indicator of heart health.

According to the American Heart Association, nearly half of American adults have high blood pressure, when the force of blood flowing through their blood vessels is consistently too high. When left untreated, high blood pressure can lead to heart attack, stroke, and other health concerns.

However, with proper treatment and management, you can control your blood pressure to help you live a long and healthy life. Here are five ways everyone, especially those with high blood pressure, can keep their blood pressure in check:

1. Monitor your blood pressure on a regular basis.

If you don’t have a blood pressure monitor at home, that’s okay! It’s important to schedule your routine check-ups with your physician or doctor in combination with these healthy heart lifestyle tips. If you do have a blood pressure monitor at home, you should check your numbers daily with these tips:

  • Be still. Avoid smoking, caffeine, or exercise 30 minutes before measuring. Take at least five to 10 minutes of quiet rest before measurements.
  • Sit correctly. Sit with your back straight on a chair, feet flat on the floor, legs uncrossed, and support your arm on a flat surface at heart level.
  • Roll up your sleeves. Always be sure to put the cuff on a bare arm and not over clothing.
  • Be consistent. Take your blood pressure reading at the same time every day.
  • Record your results. Track your numbers using a printable or online tracker.

Dr. Todd Hitchcock, a cardiologist from ScrippsClinic, shares additional tips and techniques for checking your own blood pressure.

2. Know your risk.

A normal blood pressure reading is less than 120/80. If your first reading is 140/90 or greater, do the following:

  • Take your blood pressure again, two to three more times. Write down and compare all the readings, and if you are concerned about your numbers, consult with your doctor.
  • If your blood pressure exceeds 180/120, wait five minutes and test again. If your readings are still unusually high, contact your doctor immediately. You could be experiencing a medical emergency.
  • If your blood pressure is higher than 180/120 and you are experiencing chest pain, shortness of breath, back pain, numbness, weakness, change in vision, or difficulty speaking, call 911 immediately.

3. Take your prescribed medications.

Always take blood pressure medicines as prescribed. Never skip a dose or abruptly stop taking medicines.

4. Form healthy habits.

Whether you’re dealing with high blood pressure or concerned about your heart health, embracing an active lifestyle and adopting a heart-healthy, well-balanced diet with minimal salt can make a significant difference. Try including nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins such as skinless poultry and fish, along with nuts and legumes into your daily meals. Regular aerobic activity, such as walking, bicycling, or swimming, can also help lower your blood pressure and strengthen your heart.

5. Manage stress.

Did you know untreated stress can increase blood pressure? Taking steps to reduce your stress can improve your heart health. Some stress-reducing tips include meditating, listening to music, trying aromatherapy, and taking a nap.

For more self-care tips to help you manage stress, download our free self-care toolkit.

The VEBA Resource Center offers many free virtual and in-person classes, from cooking and meditation to cardio and yoga. Check out our calendar to sign up for an upcoming class.

An Act of Gratitude a Day Keeps the Doctor Away

The dawning of a new year is often when we think about the things we are grateful for. However, experts reveal actively practicing gratitude can improve our lives year-round.

What is Practicing Gratitude?

Practicing gratitude means saying “thanks” and appreciating everything important to you and good in your life.

Benefits of Practicing Gratitude

According to researchers at the University of California, Davis, gratitude can improve emotional and physical health and help to strengthen relationships. Those who practiced gratitude, they found, regularly reported they:

  • Felt generally positive about their lives and optimistic about the future
  • Exercised more regularly
  • Experienced fewer negative physical symptoms and illnesses
  • Were more likely to make progress toward reaching personal, academic, and professional goals
  • Felt more alert, energetic, enthusiastic, and attentive
  • Noticed improved moods, greater self-esteem, and higher levels of positive emotions
  • Had a better sense of feeling connected to others
  • Experienced better-quality sleep
  • Were more empathetic and more likely to help others
  • Experienced less negativity and improved resilience in trying times

Ways to Practice Gratitude

Gratitude can be practiced in a variety of ways, both small and large. Practicing gratitude means saying “thanks” and appreciating what’s important to you. Here are some tips that can help you get started.

  • Take time each day to reflect.
    • Spend a few minutes at the end of each day and think about, or write down, what you are grateful for that day. This could include people, events, or experiences.
    • Take note of the things and moments that bring you joy or make you feel grounded and refer to them in times of stress or anxiety.
  • Make time to thank people you know.
    • Call or email just to say “thank you.”
    • Write a letter to express your gratitude or appreciation.
    • Write thank-you notes and say “thank you” when you receive gifts or favors.
  • Thank people you don’t know.
    • Wave “thank you” when a person lets your car in during heavy traffic.
    • Write a letter to the editor of your local newspaper about something a stranger did for you.
  • Give thanks for the abilities you have.
    • Even if you are feeling burdened by your health, think about things that you are still able to do.
  • Start a family ritual of gratitude.
    • Give thanks before a meal.
    • Share what you are grateful for before going to bed.
  • Find creative ways to give thanks.
    • Plant a garden of gratitude.
    • Take pictures of things you are grateful for.

If we look at each day and all the little moments within it as a gift, our lives will improve in a variety of ways.

Thank you to our content partners at Sharp HealthCare and Healthwise.

The VEBA Resource Center offers Gratitude Meditation classes. You will be guided to focus on the positive in your life: as you open to soak in the good all around you, you naturally align with the state of receptivity and abundance. Great for beginner and advanced experience levels. Check out our calendar to sign up for an upcoming class.