The COVID-19 pandemic has left many wondering why illnesses seem to hit some harder than others. People with pre-existing conditions and people who smoke indeed tend to suffer more, especially when it comes to respiratory infections. Still, they’re not the only ones prone to viral infections. Fortunately, there are specific things you can do to boost your immune system and make you less susceptible to illness year-round. These include getting adequate sleep, eating healthy, and meditating on the positive.

Sleep Deprivation Can Make You Sick

Your body needs sleep to fight off infectious diseases. Research shows that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Sleep deprivation can also affect how fast you recover if you do get ill.

Your immune system releases proteins call cytokines while you sleep. In addition to promoting sleep, specific cytokines also need to increase when you have an infection, inflammation, or you’re experiencing stress. The less sleep you get, the less of these protective proteins you produce. Infection-fighting antibodies and cells are also reduced during periods of inadequate sleep.

Prolonged lack of sleep also increases your risks for obesity, diabetes, and cardiovascular disease. To give their immune system a boost, adults need a good seven to eight hours of sleep each night, while teenagers require nine to 10 hours.

You Are What You Eat

Scientists say people who live in poverty and are malnourished are more vulnerable to infectious diseases. Your body needs a steady supply of many different macronutrients and micronutrients to maintain your immune system. Failing to get those micronutrients—vitamins and minerals—all but guarantees disease.

The five micronutrients that play roles in maintaining the immune system are vitamin B6, vitamin C, vitamin E, magnesium, and zinc. According to Harvard Medical School, these nutrients are best sourced from a healthy, well-balanced diet. Here are some of the foods that can help support your immune system.

• Magnesium – whole wheat, legumes, nuts, seeds
• Zinc – oysters, beef shank, Alaskan king crab, turkey (dark meat)
• Vitamin B6 – chicken, cereals, bananas, pork loin, potatoes with skin
• Vitamin C – tomatoes, citrus fruit, sweet peppers, broccoli, kiwi fruit
• Vitamin E – sunflower seeds and oil, almonds, safflower oil, peanut butter

A diet rich in fruits, vegetables, legumes, whole grains, lean sources of protein, and healthy fats from nuts and olive oil can help you stay balanced.

Meditation Changes the Body

A study in the journal Translational Psychiatry found meditation had positive effects on the immune system. Not only did it promote relaxation, but it also shifted gene expression and even boosted mood over time.

The study took blood samples from 94 participants to analyze what genes were expressed before the experiment, directly after it, one month, and ten months later. The participants were divided into three groups, including one group of experienced meditators. All the groups showed shifts in the expression of genes related to stress, inflammation, and wound healing. The experienced meditators had specific shifts in genes associated with fighting viral infections.

Dr. Rudolph Tanzi of Harvard University and Massachusetts General Hospital, says, “Meditation is one of the ways to engage in restorative activities that may provide relief for our immune systems, easing the day-to-day stress of a body constantly trying to protect itself. The prediction is that this would then lead to healthier aging.”

Another study also evaluated the positive effects of mindfulness meditation on the immune system. From the research, the authors found that mindfulness meditation:

• Reduced markers of inflammation, which are often correlated with decreased immune functioning and disease
• Increased number of CD-4 cells—the immune system’s helper cells involved in sending signals to other cells telling them to destroy infections
• Increased telomerase activity: telomerase helps promote the stability of chromosomes and prevent their deterioration, which can lead to chronic diseases and premature aging

With everything going on, it can be challenging to carve out time to meditate. But even 15 minutes a day can help keep you on the path of wellness.

As we continue to navigate through this uncertain time, moving on from COVID-19 is top of mind for all. The health and safety of our families, coworkers, and staff continue to be the top priority. Not only has this illness affected the health of many, but it also has far-reaching economic implications. Restaurants, retail operations, and others in the service industry have been hit particularly hard, and our hearts go out to all the families affected. As a business, how do you continue to provide the best service possible, while making sure your staff and clients are safe? During this pandemic and beyond, it’s important to offer consistent leadership, practice everyday prevention, and utilize services like telehealth to mitigate the spread of coronavirus. Here we’ll outline tips to stay safe and healthy, including best practices for prevention, what steps to take if you begin to feel sick, and where to find up-to-date information for COVID-19.

Tip 1: Continue to Provide Leadership

If you don’t take care of your employees, you can’t serve your customers. People are looking for reassurance because this situation has caused global anxiety and stress. Consistent leadership can help ease fears and keep your business on track. As an employer, there are things you can do to mitigate risks and panic.

• Implement a work-from-home policy when possible.
• Keep staff updated on company status, so they feel connected.
• Offer online wellness programs to help employees handle stress.
• Eliminate all non-essential business travel.
• Communicate with your customers and keep them informed.

Honest communication is vital during this time. Keeping staff and clients informed goes a long way to assuage fears and inspire confidence that we will all get through this together.

Tip 2: Practice Everyday Prevention

COVID-19 can spread person-to-person and through contaminated surfaces. Throughout the day, you can accumulate this virus and can infect yourself by touching your eyes, nose, and mouth. Although there is currently no vaccine available, the CDC and WHO have released precautions to avoid contracting the virus:

• Avoid close contact with people who are sick.
• Clean and disinfect surfaces you often touch and avoid touching your eyes, nose, and mouth.
• Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
• Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.
• Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing. If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol.
• Stay home from work, school, and public areas if you’re sick. Avoid sharing dishes, glasses, bedding, and other household items if you’re sick.

Tip 3: Seek Virtual Care When Possible

Covid-19 often results in particularly severe symptoms for seniors and those with preexisting health conditions like heart or lung disease. With all the media coverage for the coronavirus, it’s easy to panic if you start experiencing symptoms. The tendency for some is to go to the E.R. immediately. If you don’t have COVID-19, this can do more harm than good. You could expose yourself to the virus you were trying to avoid. Masses of sick people congregating in emergency rooms and doctors’ offices could help perpetuate the disease and overwhelm medical providers.

In an unprecedented move, Medicare has expanded to include telehealth services for seniors. The government felt it was essential to prevent healthy and sick Americans alike from visiting doctor’s offices in person and risk spreading or catching the novel coronavirus.

Emergency Rooms and healthcare professionals are already overwhelmed. If you have access to telehealth, use virtual care before rushing to the doctor’s office and exposing yourself and essential healthcare personnel to the virus.

Symptoms and Next Steps if you are Sick

If you begin to feel the symptoms of COVID-19 (fever, fatigue, dry cough, and shortness of breath), there are IMPORTANT steps to follow to assist medical professionals in getting you healthy and keeping the virus away from others. Follow the CDC’s crucial steps if you’re feeling ill:

• Call ahead before visiting your doctor
  • Healthcare2U DPC members: For our members, please call Healthcare2U’s patient navigation center at 1 (800) 496-2805 if you begin feeling any symptoms. The first course of action is a virtual visit with a licensed medical professional to diagnose your conditions before going to a physician’s office or urgent care facility. This vital step will protect our crucial healthcare providers and not make them susceptible to the virus.
  • 9-1-1 if you have a medical emergency: According to the CDC, if you have a medical emergency and need to call 911, notify the dispatch personnel that you have, or are being evaluated for COVID-19. If possible, put on a facemask before emergency medical services arrive.
• Wear a facemask if you are sick
• Cover your cough and sneezes
• Clean your hands often
• Avoid sharing personal household items
• Clean all “high-touch” surfaces every day
• Monitor your symptoms

For more information on symptoms and available options for testing, please view the CDC’s website found here, or contact your local county health department.

**Content updated on June 8, 2021

Employee burnout is the new crisis of the global workplace. According to O.C. Tanner’s Global Culture Report, 79 percent of employees are suffering from mild, moderate, or severe burnout, with 40 percent falling in the moderate to severe category. H.R. professionals can’t help but notice this disturbing trend as 95 percent say burnout makes it difficult for them to retain employees. Not only is the epidemic contributing to high turnover rates for employers, but it’s also wreaking havoc on peoples’ health and healthcare spending.

Poor management, lack of appreciation, negative workplace culture, and job stress can all play a role in staff burnout. The report attributes 120,000 deaths per year and $190 billion in healthcare spending to burnout. Physical and mental exhaustion, dread, stress, and anxiety all contribute to the development of chronic diseases, absenteeism, and an increase in trips to the emergency room.

Increased Risk for Disease

Stress can take a toll on your mental well-being as well as your physical health. Additional research cited in the report found that burnout causes an increased risk for Type 2 diabetes, coronary heart disease, gastrointestinal issues, high cholesterol, and even death for employees under the age of 45.

Stress hormones in your body can affect glucose levels when activating your fight-or-flight response. To give you the strength to fight in any given situation, glucose levels in your bloodstream rise. If you can’t convert the glucose into energy, it builds up in the bloodstream.

Chronic stress has also been linked to a wide range of harmful effects on the heart. It’s been suggested that stress triggers inflammation, a known instigator of heart disease. It’s also human nature to reach for unhealthy comfort foods like pizza and desserts when stressed. High-fat, high-cholesterol foods contribute to the artery damage that causes heart attacks and strokes. Other harmful coping mechanisms like smoking or drinking too much can also damage your heart.

Absenteeism Costs 

Chronic diseases, stress, fatigue, and depression all affect employers’ revenue. The CDC Foundation says productivity losses linked to absenteeism cost employers $225.8 billion annually in the U.S.—about $1685 per employee.

To remain competitive and productive, employers must encourage safer, healthier workplaces. It’s in their best interest to help employees prevent illnesses and to promote their health and well-being by fostering a positive work culture.

A Culture of Wellness is Essential

Like it or not, every employer is in the healthcare business. Why? Because the way employers operate affects the physical and mental health of their employees. Facilitating wellness, longevity, and a happier workforce requires exceptional planning and a top-down approach. There are some behaviors management can encourage to help set the right tone.

• Unplug after-hours – Leave tech in the office if necessary, and limit emails after hours.
• Take vacation days – Don’t work while on vacation.
• Show appreciation – There are times when working long hours to complete a project is inevitable. When this happens, make sure employees know their effort is seen and appreciated.
• Be strategic – Get a clear picture of the time and human resources necessary to complete a project before you start, so employees don’t feel like they’re always treading water, and long hours don’t become the norm.

It’s essential to remember positivity goes a long way. Laughter lowers levels of stress hormones, reduce inflammation in the arteries, and increase “good” HDL cholesterol. Empower your team to make changes as needed and encourage open dialogue and collaboration between management and coworkers. Eliminating risk factors for burnout helps employees and employers save on healthcare costs in the long run.

Is there a correlation between using technology and depression? Some say yes. Researchers found a sudden increase in anxiety, depression, and suicide rates among teens around the time smartphones became popular. An AMA study in 2012 also showed that constant exposure to artificial light—even low-level light from computers and TV screens—can throw off our circadian rhythms, causing depression and mood disorders.

There’s been a lot of debate about whether depression is the cause or the result of technology overuse. Do depressed people overuse technology in an attempt to make themselves feel better? Or does excessive use of technology lead to depression? While there’s a probability of both happening, research suggests spending too much time with your devices can negatively impact your social connections, sleep patterns, and mental health.

The Social Connection

As of 2019, about 70 percent of adults in the U.S. used social media. Given that it was only about 5 percent in 2005, it’s an understatement that social media has had a significant impact on our culture and our lives. A study by Jean Twenge, Ph.D., professor of psychology at San Diego State University, and colleagues found that adolescents who spent the most time on social media and the least time in face-to-face social interactions reported the most loneliness.

Add unrealistic standards for beauty, success, and fame to that limited human interaction, and you have a recipe for low self-esteem, depression, and a host of other problems. People often have a fear of missing out or compare their looks, lives, and achievements to what they see online, which can be very damaging. Spending excessive amounts of time online can also cause people to miss out on meaningful social connections in real life that could provide a greater sense of well-being.

Sleep is a Necessary Habit

Insomnia and other sleep problems also increase the risk of developing depression. Unfortunately, devices such as computers, cell phones, tablets, and televisions can wreak havoc on your sleep pattern. They emit blue light that restrains the production of melatonin, the hormone that controls your circadian rhythm—also known as your sleep/wake cycle. Lowered melatonin levels make it difficult for you to fall asleep and stay asleep.

Sleep deprivation affects levels of neurotransmitters and stress hormones, among other things, thus creating a negative impact on the brain. Not only does lack of sleep impair thinking, but it also impedes emotional regulation. In this way, insomnia can amplify the effects of mental disorders and vice versa.

According to Harvard Medical School, studies estimate that 65 to 90 percent of adult patients with major depression, and about 90 percent of children with this disorder experience some sleep problems. Another study by Baylor University in 2015 also seems to support this. They surmised heavy smartphone users tend to be “more prone to moodiness, materialism, and temperamental behavior.”

There are usually many factors that contribute to mental health issues, but getting a good night’s sleep can help the body and brain function better. If you’re using technology at night, give yourself a 30-minute window without gadgets before bedtime.

While technology gives us the ability to sift through enormous amounts of information in the blink of an eye and provides unparalleled convenience, it must be kept in the proper context. Frequent distractions and constant stimulation can have negative impacts on real-life social connections, sleep habits, and mental health.

According to KFF, 20 percent of insured adults had a surprise medical bill in the past two years, and 66 percent of adults are worried about being unable to pay unexpected medical bills. Some have accused insurance companies, hospitals, and doctors of putting profit over patients.

For some patients, getting an unexpected bill for a treatment they thought was covered by insurance can be financially devastating. In fact, a Federal Reserve report found that nearly 40 percent of adults in the U.S. in 2018 would have trouble paying an unexpected $400 bill. Surprise bills are sometimes triggered when patients unknowingly see a doctor out of their network. Often, it’s from an out-of-network anesthesiologist or surgical assistant chosen by a surgeon without the patient’s knowledge.

Doctors blame the insurance companies, and the insurance companies point fingers at doctors. Many feel Congress should intervene and hold insurance companies accountable. Lawmakers are struggling for approaches to curtail the practice that can leave patients on the hook for huge medical bills.

Doctors want to be paid a fair amount for the services they provide, but patients are crying out to lawmakers for protection from unfair practices. There are a few proposed solutions to mitigate surprise medical bills. They include requiring increased transparency from insurance companies on what’s covered, an independent resolution process to solve billing disputes between doctors and insurance companies, and patients advocating for themselves.

Increased Transparency from Insurance Companies and Hospitals

Insurance companies claim they have no problem with price transparency. They say hospitals are the ones keeping patients in the dark. Although a price transparency rule took effect in 2019, many hospitals are meeting the requirements by posting generic “list” prices, which aren’t based on what the patient may be responsible for. For price transparency to be meaningful, the information provided must be individualized so that it closely represents the actual costs.

An Independent Resolution Process

One proposed solution to solving billing disputes involves setting up an arbitration process that’s independent of doctors and insurance companies. A third party comprised of healthcare experts would help the two entities negotiate payments. Doctors feel this option would help prevent them from being steamrolled by insurance giants.

Another option would be to have insurance companies pay doctors based on a benchmark—the median in-network rate for the service. While insurance companies seem to like this idea, doctors feel they’d get the short end of the stick by relinquishing too much pricing control to insurers.

Advocate for Yourself

Although some states have put measures in place, we don’t know to what degree Congress will decide to intervene. The best thing to do to avoid surprise medical bills is to be proactive. Here are a few things you can do to prevent being shocked after the fact.

• Check whether the hospital or doctor you’re using is in your insurer’s network before you get any treatment.
• Ask detailed questions about whether any out-of-network doctors will play a role in your treatment.
• If you must make a trip to the ER, be sure to go to a hospital in your network and ask if the attending physician is in your network as well.

If an unexpected bill has already hit you, it’s okay to seek help.

• Contact your state’s insurance commissioner’s office to find out if your state has laws in place to safeguard against surprise medical bills.
• Check with the National Patient Advocate Foundation (NPAF). They’re a nonprofit organization that helps patients file an appeal with their insurance provider.

With unbelievable charges for over the counter medications, supplies or simple treatments ($60 for a single ibuprofen, $5,751 for an ice pack, or $629 for a Band-Aid) continuously making headlines, it’s clear something needs to be done in the immediate future. People deserve to know what they’re paying for care upfront, and hopefully, policies will soon be put in place to mitigate surprise medical billing nationwide.

Being in love evokes many emotions. Associated emotions include happiness and excitement, but is “falling in love” good for your health? Research suggests, yes! It turns out expressing and receiving love in a healthy, long-term relationship can do wonders for your well-being. Experts say being in love can lower stress hormones, strengthen your immune system, lower blood pressure, and improve mental health. Let’s explore three ways that love improves your health:

Combat Stress

Not only does having emotional support and someone to talk to or tackle life’s problems with give you a greater sense of well-being, but studies also show people in healthy relationships have significantly lower stress levels. Love can keep the fight-or-flight response from running amok and ruining your health.

Stress elevates cortisol levels, and when left unchecked, this stress hormone can cause headaches, high blood pressure, heart disease, weight gain, and even memory impairment. Oxytocin is the “love” hormone that lowers cortisol levels.

This powerful chemical is released by holding hands, hugging, kissing, or even just looking at someone you love. Another “feel-good” hormone called dopamine is also associated with love. It causes feelings of optimism as well as greater focus and energy.

Strengthen Your Immune System

Who knew a hug a day could potentially keep the doctor away? In a recent study of more than 400 adults, researchers found that the more often people hugged, the more their odds of getting sick declined. Hugging could indicate a level of overall social support in a person’s life, which also promotes good health. In the same study, the adults who reported a secure social support system had fewer cold symptoms than those who lacked a support system.

Researchers say people in loving relationships tend to have less inflammation and are likely to have a stronger overall immune system because feelings of love can help nurture and support the life-enhancing microbiome in your gut and help ward off harmful bacteria that can make you sick. With 80 percent of your immune system residing in your gut, this is a considerable boost.

Lower Your Blood Pressure

Love is associated with, both figuratively and literally, one of your most important organs—the heart. Not only does having a partner help encourage you to give up bad habits like smoking or eating unhealthily, but it could also have positive effects on your blood pressure.

Hypertension can be extremely hazardous to your health. It could lead to severe conditions like heart attacks, heart failure, strokes, or even cognitive decline in later years. According to experts, being in an affectionate relationship with a supportive partner can help you react better to stressful life events, lower your blood pressure, and reduce your risk for cardiovascular disease.

Being part of a loving partnership can reduce feelings of isolation that could lead to depression or anxiety and increase your sense of belonging and happiness. And with the powerful effects of love hormones, supportive communication, and physical affection, you can improve your health and quality of life. The Beatles said, “All you need is love.” Perhaps they were onto something.