https://connect.bcbsil.com/health-and-wellness/A place to gather health informationen-USTelligent Community 12https://connect.bcbsil.com/health-and-wellness/b/weblog/posts/social-media-mental-healthThu, 21 May 2026 19:37:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:c00013bd-6c35-44a3-a599-6a7478d3c488BCBSIL Connect TeamSocial media and digital tools have become constant companions in most people’s lives. There are some positive benefits. But research also shows the harm social media can have on mental health if not managed well. Most people use social media daily. And Americans spend an average of over two hours a day on social media platforms. The Surgeon General’s Advisory notes that up to 95 percent of teens ages 13 to 17 have reported using a social media platform. And more than a third of those say they use social media “almost constantly.” Social media channels have been praised for their ability to bring people from all over together. They can also improve access to information and serve as platforms for self-expression, creativity and social support. But some studies have found that spending more than three hours daily on social media can be harmful to your health. It can contribute to poor sleep , reduced physical activity , isolation, and an increased risk for depression and anxiety. Using social media regularly can lead to issues with comparing ourselves to what others post online. When expectations aren’t met, it can have a negative impact on self-esteem. Sometimes anxiety and/or depression can follow. And young people are even more likely to be negatively affected than adults. Their stage of brain development makes them more vulnerable to social pressure, peer comparison, risk-taking behavior and depression, says the Surgeon General Advisory. Depression is more than just feeling sad and down. It is a serious mental health condition that can last for weeks, months or more. It can interfere with the ability to manage daily life. Similarly, while some anxiety is a normal part of life, anxiety disorders are more than just occasional worries or fears. They can take over, drain energy and make everyday tasks seem difficult. Manage Social Media Use for Better Mental Health Managing social media use can help improve mental wellness. The American Psychiatric Association has outlined some tips to keep your usage in check: Monitor your time . How much time are you spending on social media platforms? Set a limit, like 20 minutes a day, and stick to it. Turn off notifications . Control distractions from social media to stay focused on current activities. Temporarily (or permanently) downsize. Reduce the number of channels and apps you use so there are fewer of them taking your attention. Set specific online/offline times. Set specific times you will use or not use your apps. Choose times of the day when you’re free from other tasks. Examples may be after dinner or on your lunch break. Be sure to stick to your set time limit. Take a break. Turn off all contact with social media. Take a day, week, month or more off. Like taking a vacation, this can be a good mental reset. Be analytical and selective. It’s important to evaluate the sources, content and credibility of the information you read on social media. Consider following people, topics, sites and activities that are motivating and grounding. Useful or positive content is better for your mental wellbeing. Conduct privacy checkups. Be sure you know what information or images you’re sharing and who can see it. Set limits in your security settings to cut the risk of unknown or unwelcome parties seeing, commenting on or using your content. Live your life and focus on in-person relationships. Prioritize in-person connections and activities. This can help with social isolation. Engaging with people and the world around you can reduce feelings of loneliness and depression. For parents of children and teens, it may seem daunting to try to monitor their social media use. The American Academy of Pediatrics has established the Center of Excellence on Social Media and Mental Health to help. The site was designed to be a fact-based source of education and screen time guidance for parents with children of any age. Taking steps to monitor your or your family’s relationship with social media is a positive move towards promoting mental wellness. If you find that you or a family member is struggling mentally, it’s always okay to ask for help. Mental health counselors and peer support groups, like those offered by NAMI , are good resources to help you or your family get back to feeling better. Sources: Relationship of screen time with anxiety, depression, and sleep quality among adolescents: a cross-sectional study , Frontiers in Public Health, National Library of Medicine, 2024; What doctors wish patients knew about cutting down on screen time , American Medical Association, 2025; The hazards of excessive screen time: impacts on physical health, mental health, and overall well-being , Journal of Education and Health Promotion, National Library of Medicine, 2023; Social Media and Youth Mental Health , U.S. Surgeon General, 2023; Anxiety Disorders , National Institute of Mental Health, 2024; 6 Tips to Help Take Control of Your Social Media Use and Improve Well-being , American Psychiatric Association, 2022; 7 Tips for Using Social Media for Mental Well-being , American Psychiatric Association, 2023; Kids & Screen Time: How to Use the 5 C's of Media Guidance , American Academy of Pediatrics, 2026; Can a Break From Social Media Improve Mental Health? , Psychology Today, 2024; How Social Media Impacts Mental Health , Positive Psychology, 2025; Frequent Social Media Use and Experiences with Bullying Victimization, Persistent Feelings of Sadness or Hopelessness, and Suicide Risk Among High School Students — Youth Risk Behavior Survey, United States, 2023 , Centers for Disease Control and Prevention, 2024; Americans’ Social Media Use 2025 , Pew Research Center, 2025Mental HealthBehavioral HealthHealthy MindTeen Healthhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/childhood-obesityThu, 21 May 2026 19:25:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:75182046-b471-4014-8e2c-b09e37949573BCBSIL Connect TeamHelping kids stay active and eat healthy foods isn’t easy. But it’s important: Early extra pounds often start children on the path to future health problems. Overweight children can also have health issues while they’re still young that were once thought of as adult problems, like Type 2 diabetes, high blood pressure and high cholesterol. Childhood obesity can lead to other harmful issues, like depression and low self-esteem. Childhood obesity affects 1 in 5 children. But all children are at risk for gaining more weight than what is considered healthy, says the Centers for Disease Control and Prevention. Encouraging your kids to eat healthy foods and stay active can help. It’s important to make both a priority from an early age. And be sure your child gets enough sleep. Too little sleep may raise the risk of obesity. Help Make Healthy Eating a Lifelong Habit One of the most important things you can do is set a good example. Make healthy eating a part of everyday life for everyone in the family. Everyone will benefit. It’s also important to make healthy eating easy. Have healthy snacks on hand. Try popcorn without butter, fruits, low-fat yogurt, cut vegetables with hummus or whole-grain cereal with low-fat milk. And don’t keep unhealthy snacks around the house. Again, everyone in the family will benefit. Some other tips: Limit sugar. The latest dietary recommendations call for infants and children under age 11 to eat no added sugar. Offer new foods to try. It may take time before your child likes new things, so don’t give up too soon. Choose nonfood rewards. Skip giving candy or other sugary treats for good behavior. Add More Action How much activity children need depends on their age. Preschool children should be active throughout their day. Encourage play activities that get them up and running around. School-age children (6 to 17) should aim for at least 60 minutes of moderate to high intensity activity each day. A good game plan is a mix of activities. Three types of physical activity should be included each week. Aerobic Activity Make the most of those 60 minutes with aerobic activities each day. Encourage walking, running, biking, jumping rope or anything that makes them breathe hard and their hearts beat faster. Muscle-Strengthening Include muscle-strengthening activities, like climbing or doing push-ups, at least three days per week. These activities are part of your child’s daily 60 minutes. Bone-Strengthening Aim to work in bone-strengthening activities, like running or jumping, at least three days per week. These activities are also part of the daily 60 minutes. It’s important to make being active a part of their everyday life. The CDC suggests that you: Start early. Young children love to play and be active. Set a good example. What your kids see you doing has a big impact. Add activity to your family’s daily routine. Try family walks or playing active games. Provide equipment that encourages physical activity. Take kids to parks where they can run and play. Be supportive when your child is active. And rally them to try new activities. Make workouts fun. Have kids try team or single sports. Even walking or running or riding a bike can be more fun if they do it with you or their friends. Whatever activities they do, keep your kids safe. Make sure they wear helmets or other needed safety gear. You can also help kids avoid developing sedentary habits, like watching TV or playing video games every night after dinner. Limit screen time and help your child find fun activities to do instead. They can play on their own or with friends and family. Be sure your child sees the doctor for a well-child health exam at least once a year. That’s a good time to talk about healthy eating and getting enough activity. Sources: Preventing Childhood Obesity: 6 Things Families Can Do , Centers for Disease Control and Prevention, 2026; Childhood obesity , Mayo Clinic, 2025; Dietary Guidelines for Americans, 2025-2030 , Dietary Guidelines for Americans, 2025; Child Activity: An Overview , CDC, 2025; Making Physical Activity a Part of a Child’s Life , CDC, 2024ExerciseHealthy EatingHealth and WellnessDiabetesChildhood Obesityhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/4-goals-family-fitnessThu, 21 May 2026 15:39:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:70515e7e-f9a3-4cba-ad24-5ae3d138ed25BCBSIL Connect TeamIt’s never too early to teach kids about healthy habits. Setting good habits when they’re young puts them on the path toward a healthier life. Many children are not off to a good start. About 1 in 5 American children are obese, says the Centers for Disease Control and Prevention. That puts them at a higher risk for asthma, sleep apnea, bone and joint problems, Type 2 diabetes and heart disease. Fortunately, parents can help build healthy habits for their children that last a lifetime. Four Simple Steps for a Healthier Family There’s a simple formula for putting our families on a healthier path, for both body and mind. The CDC emphasizes four main areas to focus on to keep kids healthy: eating habits, activity, sleep and screen time. 1. Eat a healthy, balanced diet. What we eat and drink can impact our health in a big way. That’s why it’s important to eat the right foods in the right proportions . And making healthy eating a family effort helps children reach and keep a healthy weight as they get older. Be sure to set a good example for your kids. Eat whole foods like colorful fruits and vegetables, whole grains, and protein from lean meats, fish, beans and nuts. Drink plenty of water and limit sugary drinks. It’s also important to limit the processed foods that fill the center aisles of most grocery stores. These foods often contain unhealthy sugar, fats and additives that can contribute to things like heart disease and Type 2 diabetes. 2. Get the whole family moving. Movement and exercise are important for all of us. They help build stronger muscles and bones, control weight, and reduce symptoms of anxiety and depression. Children ages 3 to 5 years should be active throughout the day. Children and teens ages 6 to17 years need at least 60 minutes of physical activity each day. Being active as a family encourages kids to move. Look for ways to blend fun with being active and spending time together. In the outdoors, you can work in the yard, play catch or touch football, walk the dog, or take a nature walk. Inside, enjoy a family dance party, vacuum the house or move along with an online class suited to your family’s fitness levels and interests. 3. Make sleep a priority. Sleep is important for everyone, and it’s critical for kids. Good sleep helps prevent Type 2 diabetes, injuries, weight gain, and problems with attention and behavior. Research suggests that children may eat more and be less active if they don’t get enough sleep. Good sleep also leads to healthy childhood development. Research shows that kids who get enough sleep show improvement in attention, behavior, learning, memory and regulating emotions. All of this leads to better mental and physical health and overall quality of life, says the Cleveland Clinic . Children ages 6 through 12 should get 9 to 12 hours of sleep a night. Teens need 8 to 10 hours. Sticking to a consistent sleep plan, even on weekends, can help children sleep better. 4. Limit screen time. Too much screen time and other sedentary activities can lead to weight gain, poor sleep and poor mental and physical health. Trimming phone, computer and TV screen time can help kids stay healthier while freeing up time for family activities. Consider removing screens from children’s bedrooms. And turn everything off an hour before bed. Need Help? If you’re struggling to keep your kids moving and make sure they’re eating healthy foods, reach out for help. First up: Talk to your child’s doctor. You may also find helpful programs at their school. Or check out local groups like the YMCA or Boys and Girls clubs for programs and classes. Sources: Preventing Childhood Obesity: 6 Things Families Can Do , Centers for Disease Control and Prevention, 2026; Child Activity: An Overview , CDC, 2025; Tips to Support Healthy Routines for Children and Teens , CDC, 2026; Healthy Eating Plate , The Nutrition Source, Harvard T.H. Chan School of Public Health, 2023; How Much Sleep Kids Need: Recommended Hours by Age , Cleveland Clinic, 2024ExerciseSleepChildren’s HealthHealth and WellnessChildhood Obesityhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/anxiety-disorderMon, 18 May 2026 16:32:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:a40eb401-ca8e-4e1c-9068-71f4d54f6c7aBCBSIL Connect TeamLife can feel stressful. In a recent poll by the American Psychiatric Association adults across the U.S. have reported increased feelings of anxiety. We all deal with many life stressors at once. Worries about health, work, money, caregiving, politics, relationships, life changes or traumatic events can seem to stack up. For some people, this can lead to the constant feeling of pressure or nervousness known as anxiety. Occasional worries and some anxiety are a normal part of life. However, when the feelings of anxiety stay for months, become hard to manage and impact your ability to get through your day, you could be feeling more than just daily stress. Over 30% of adults will experience an anxiety disorder at some point in their lives. With an anxiety disorder, you may notice the feelings of anxiety are always present even when the source of your stress is gone. There can be changes in other aspects of your health too – such as higher blood pressure, digestive or immune system issues. You may also have trouble falling or staying asleep. Other signs of an anxiety disorder include: Excessive worry Feeling irritable, restless or on edge Trouble concentrating Muscle tension, headaches, body pain, chest pain Feeling short of breath Feeling intense fear or dread The CDC and the National Institute of Mental Health have listed ways to help you manage your anxiety. Here are some tips: Take time to breathe – Download an app with breathing exercises or just take five minutes to clear your mind and relax Keep a journal – Write down your feelings, work on ways to change negative thoughts to positive Be active – Take a walk, stretch, find a form of movement that makes you feel good Focus on sleep – Aim to go to bed and wake up at the same time each day Take a break from social media and the news – Spending too much time on news or digital platforms can create feelings of distress Avoid excess caffeine in coffee or soda Connect with others – Lean on your support system, whether family, friends, or even peer support groups like through ADAA or NAMI Seek professional help Counseling with a mental health therapist or psychologist can help reduce your symptoms. Cognitive Behavioral Therapy is a type of talk therapy that has been shown to work well for many people. For some people, taking anti-anxiety or anti-depressant medicine along with therapy helps. Not sure how to connect to mental health provider? Talk with your primary care doctor. They can refer you to providers in your area. They can also make sure you don’t have any health issues that may be linked to your symptoms. Sources: American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Impacting Mental Health , American Psychiatric Association, 2024; Is it Stress or Anxiety? , National Institute of Mental Health; Anxiety Disorders , Mayo Clinic, 2025; Worry and Anxiety , U.S. Centers for Disease Control and Prevention, 2023Mental HealthBehavioral HealthHealth and WellnessHealthy MindUnderstanding Depression and Anxietyhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/when-the-hearts-aflutter-make-healthy-choices-to-help-prevent-strokeWed, 13 May 2026 10:57:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:d3848ed8-2ef7-4081-a27d-3a9a7b264fa4BCBSIL Connect TeamSingers may croon that their love-struck hearts are all aflutter , but in real life, a fluttering heart can be a scary problem — atrial fibrillation, better known as AFib. In a healthy heart, electrical signals travel through the muscle and make it beat regularly. With an irregular heart rhythm (arrhythmia), the heart doesn’t beat regularly. Instead, it can feel like your heart is flip-flopping, beating too fast, too slow or skipping beats. There are several different kinds of irregular heart rhythms, some can be normal variations in heartbeat, while other need medical attention. AFib Makes the Heart Beat Too Fast AFib is one of the most common types of irregular heart rhythms. It speeds the heart rate up to 300 beats per minute or more. Some people may have chest pain or feel like their heart is racing or pounding inside their chest. On the other hand, some people with AFib may not feel any symptoms at all. AFib may come on quickly between cycles of a normal heart rhythm, or it can become an ongoing or long-term heart problem that harms the heart’s ability to pump blood. What Causes AFib? Although it can happen by itself, AFib is most often linked to other health issues. For example, high blood pressure can damage the heart and upset its electrical signals. Valvular heart disease, coronary artery disease, sleep apnea and excessive alcohol use also boost the risk for AFib. AFib and Stroke Risk One of the reasons AFib is so dangerous is because it raises the risk for stroke . When the heart doesn’t beat normally, blood stays inside the heart’s chambers for too long. This can make a blood clot. The clot can travel and get lodged in the brain — causing a stroke. People with AFib have five times the risk of stroke than people without AFib. Managing AFib Here’s some good news: Guidelines in the Cleveland Clinic Journal of Medicine state that controlling risk factors is the best strategy for treating and preventing AFib. Many AFib cases are linked to lifestyle factors that can be managed or corrected. Doctors often use a two-step plan for managing AFib. First, they find and fix changeable AFib and stroke risk factors. Second, they order blood thinners to keep blood clots from forming. The Cleveland Clinic recommends these healthy lifestyle activities for managing AFib. Get regular physical activity. Eat a heart-healthy diet. Limit saturated and trans fats and cholesterol. Nosh on plenty of veggies, fruits, and whole grains. Don’t smoke . Keep a healthy weight. Limit or avoid caffeine and alcohol. All of the above promote healthy blood pressure — and that’s important. High blood pressure is the biggest risk factor for AFib. You can also cut your risk for stroke by managing your cholesterol and keeping your arteries healthy. Control your blood glucose if you have diabetes. Also, be sure to take all your medicines as prescribed, and let your doctor know if you have any AFib symptoms or concerns about your medicines. If you take a blood thinner, you may need to have your blood checked regularly. If you’re worried that you may have AFib or other type of irregular heart rhythm, see your health care provider. Sources: Atrial Fibrillation: Overview , Mayo Clinic, 2026; What Is Atrial Fibrillation , American Heart Association, 2025; Atrial Fibrillation , Centers for Disease Control and Prevention, 2024; Atrial Fibrillation , Cleveland Clinic, 2025; New Atrial Fibrillation Guideline: Modify Risk, Control Rhythm, Prevent Progression , Cleveland Clinic Journal of Medicine, 2025NutritionHeart HealthHealth and WellnessUnderstanding Heart HealthUnderstanding Heart DiseaseWomen’s HealthStrokehttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/do-you-think-your-child-has-asthmaFri, 08 May 2026 11:37:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:bfe713b1-b92e-4d89-915e-ae1f31de1ff8BCBSIL Connect TeamIt can be upsetting when your child is struggling with a health issue. It's especially unnerving if your child seems to be struggling to breathe. Could your child have asthma, a known common chronic disease? Here’s what parents need to know about asthma . Ask Yourself a Couple Questions Is there a family history of asthma or allergies? Asthma is a health problem that tends to run in families. Sufferers have overly sensitive airways that swell, tighten and make too much mucus. Who’s at highest risk of getting asthma? Children who are born premature, live with smokers, or have parents or close family members who have allergies or asthma. Health experts are still trying to figure out what causes asthma, but it seems to be a combination of family history and exposure to environmental causes. Do you hear a high-pitched whistle or wheeze when your child has trouble breathing? Does your child cough often? Does your child become short of breath? Does he or she complain about troubled breathing or chest tightness? These can all be symptoms of asthma. About half of children with asthma develop symptoms by age 2. Nearly 80% will have symptoms by age 5. Still, detecting asthma in babies and toddlers can be hard. When very young, children can get certain lung infections that cause their tiny airways to easily fill with mucus. This can lead to wheezing that may sound like asthma but isn’t. Don't Wait If you think your child may have asthma, don’t wait. Take them to see a doctor. A medical history, certain breathing tests, and allergy screenings can help decide if treatment is needed. Children should be screened for asthma if they have: Breathing difficulties or coughing especially at night or early in the morning Respiratory infections Regular exposure to smoke Regular exposure to pet dander Coughing after exercise, running or crying Let your child’s doctor know if anyone in your family has  asthma or  allergies . Mention any food allergies, hay fever, hives or eczema. When kids are 5 and older, doctors can diagnose and monitor asthma with the same breathing tests they use for adults. The tests measure how much air your child can quickly exhale. It’s an important sign of how well the lungs are working. Younger children may not be able to do these tests. Instead, asthma is more commonly diagnosed based on a repeat history of breathing problems from common triggers. Asthma is a chronic condition. Symptoms can flare up at any time. Monitoring triggers and symptoms can lead to fewer asthma problems. Find Your Child’s Asthma Triggers Triggers cause the lungs to overreact, but they aren’t the same for everyone. Work with a doctor to find your child’s allergic triggers. Then talk through ways you can avoid or control them. Often, triggers are allergens such as dust mites or pollen. They can also be cold or flu viruses. Exercise can trigger asthma. So can cigarette smoke and strong fragrances. Some common triggers like pets are year-round problems. Dry air and cold weather can be seasonal, or location based. Knowing your child’s triggers and reducing exposure to them helps prevent asthma flare-ups. Follow a Treatment Plan Proper treatment can make a big difference in your child’s life. At home, your child may sleep better when symptoms are under control. They may miss fewer school days. On the playground and sports field, they may have more energy and be able to join in the fun. Since allergies are a common trigger for asthma symptoms, talk to your child’s doctor about allergy treatments. There are many options like nasal sprays, prescription drugs and allergy shots that can help keep allergies in control. Keep in mind that regular follow-up visits are needed to make sure your child doesn’t outgrow their treatment. Have a Plan to Keep Asthma in Check Make sure you have an Asthma Action Plan . The plan should outline steps to help your child during an asthma flare up. Share the plan with your child’s school and any caregivers, including grandparents and babysitters. Sources: Childhood Asthma , American Academy of Allergy, Asthma & Immunology, 2026; Childhood Asthma , Mayo Clinic, 2025; Asthma 101 , American College of Allergy, Asthma & Immunology, 2023; Asthma Facts and Figures , Asthma and Allergy Foundation of America, 2026; Types of Allergies, American College of Allergy, Asthma & Immunology; What Is Asthma , National Heart, Lung, and Blood Institute, 2024Understanding AsthmaHealth Conditions and PreventionAsthmaChildren’s HealthLung HealthTeen Healthhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/summer-heat-safety-remindersTue, 05 May 2026 15:22:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cf90c8e3-f5b9-4e26-bb5e-d9a4c0710bdbBCBSIL Connect TeamStaying safe during hot summer months is important. Drinking lots of water and wearing sunscreen isn’t enough. Here are three things to know to help keep summer fun. UV Rays Can Hurt You Ultraviolet radiation from the sun can damage your skin. Frequent sunburns and too much UV exposure raise your risk for skin cancer. Skin cancer is the most common type of cancer in the United States. People of all ages should protect themselves from getting too much sun. It is particularly crucial to protect kids. Most of the average person's UV exposure happens before the age of 18. Another concern is that early UV exposure can lead to premature aging. Fine lines, wrinkles and skin discoloration can make us look older than our years. The Environmental Protection Agency suggests wearing protective clothing, using sunscreen with a 30 SPF or higher, and staying out of the sun from 10 a.m. to 4 p.m. Wear UV-protective sunglasses to shield your eyes from rays that harm your eyes and cause cataracts. A Child Is Never Safe Alone in a Car Leaving a child in a parked car, even if just for a few minutes, can have devastating results. Cracking a window to make it cooler doesn’t make it safe. Neither does leaving on the air conditioning. A child’s body temperature rises three to five times faster than an adult’s, says the National Highway Traffic Safety Administration . Many children are hurt or die after being left in a car accidentally. Remember to Park-Look-Lock to make sure you don't leave a baby or child in the car. Always keep cars locked so a child can’t crawl in unnoticed. Heat-related Illnesses Call for Quick Action Hot weather can be a danger to anyone. Children, older adults, outdoor workers and athletes are especially at risk for heat-related illness. Watch out for heat exhaustion and heat stroke. The National Institute for Occupational Safety and Health says heat stroke can cause disability or death if the person does not get quick emergency care. Signs of heat stroke include: Confusion and slurred speech Loss of consciousness Hot, dry skin Excessive sweating Seizures Very high body temperature Someone with heat exhaustion also needs urgent help. Look for these warning signs: Headache Nausea Dizziness Weakness Anger Pay attention to the heat and stay safe this summer. Summer can be a good time to skip some outdoor activities and hang out in cool places. Sources: Ultraviolet (UV) Radiation and Sun Exposure , Environmental Protection Agency, 2026; You Can Prevent Hot Car Deaths , National Highway Traffic Safety Administration; Heat Stress – Heat Related Illnesses , National Institute for Occupational Safety and Health, 2026Summer SafetyHeat Stroke SymptomsHealth and WellnessHeat SafetyHeat Exhaustionhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/stop-smokingMon, 04 May 2026 23:41:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cb69f9b6-a046-4076-a5d7-4b14a18a4055BCBSIL Connect TeamOne of the best things you can do for your health is to quit smoking or using any kind of tobacco. Quitting isn’t easy, but the rewards make it worth the effort. Quitting earlier in life is best, but it’s a big boost to your health at any age. “Quitting smoking has health benefits at any age, no matter how long or how much you have smoked," says the Centers for Disease Control and Prevention . Quitting can help: Improve your health and quality of life. Cut the chance of premature death. It can add as much as 10 years to your life expectancy. Lower the chance of getting many health problems, such as cancer, heart disease and stroke, and chronic obstructive pulmonary disease (COPD) . What’s the Harm? The longer you continue to smoke, the more it will harm your lungs. Smoking causes inflammation in the lungs and reduces the amount of oxygen that flows through them. Smoking also damages air sacs in the lungs, so smokers have a harder time breathing. Studies show smokers are also more likely to get the flu or pneumonia than those who don’t smoke. And if they get the flu or pneumonia, it’s harder for smokers to make a full recovery. Smoking puts you at much higher risk for serious health problems like COPD and asthma, heart disease, stroke, and several types of cancer. In fact, if you're a smoker, talk to your doctor about lung cancer screening. It’s also harmful to those around you, especially to people who have asthma . How To Quit Quitting is hard, but you can raise your chances of success by getting help, says the American Cancer Society . You can get free smoking cessation coaching through a “quit line” or with a mobile app. You can go to a class or use a medicine to help you stop. It might be helpful to start with small cutbacks to how much you smoke or use smokeless tobacco. Once you’ve prepared, set a day to quit. Some things that can help: Mark it on your calendar. Tell friends and family. Get rid of all the cigarettes, ashtrays or smokeless tobacco products in your home and car. Consider joining the American Cancer Society’s Great American Smokeout . Held on the third Thursday of November, the event encourages smokers to take action and make a plan to quit. Some smokers even quit for good that day. Your Doctor Can Help Talk to your doctor about how to quit. There are medicines and many aids and resources available to help you successfully give up smoking. Your health plan may cover the cost of medicine and counseling to support you. Call the number on your member ID card to find out what your plan covers. Can Vaping Help You Quit Smoking? Smokers who want to quit may think vaping can help them give up cigarettes. In reality, vaping can make it harder. Studies show vaping is just as addictive as smoking cigarettes. And most e-cigarettes are more harmful than the other methods for quitting. Learn more about vaping and smoking. Do You Have COPD? If you’ve been diagnosed with chronic obstructive pulmonary disease (COPD), it’s important to stop smoking. Learn more about COPD. Sources: Benefits of Quitting Smoking , Centers for Disease Control and Prevention, 2024; How to Quit Smoking , CDC, 2024; How to Quit Using Tobacco , American Cancer Society; Great American Smokeout , American Cancer Society; What Is COPD? , National Heart, Lung, and Blood Institute, National Institutes of Health (NHLBI), 2024Heart HealthHealth and WellnessQuitting is Good for Your HealthLung HealthStop SmokingCOPDhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/vaping-vs-smokingMon, 04 May 2026 20:19:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:008fc93e-f36e-43d1-b582-867eecbd1188BCBSIL Connect TeamOne of the worst things you can do for your lungs and your overall health is to smoke. But many still don’t know that vaping is also dangerous. While experts expressed concern from the start, not everyone got the message. What Is Vaping? Vaping devices, or electronic cigarettes (e-cigarettes), are battery-operated devices that people use to inhale an aerosol (vapor) that usually contains nicotine, flavorings and other chemicals. They can resemble traditional tobacco cigarettes, cigars or pipes. But many look like everyday things like pens or USB memory sticks. Whether they look like cigarettes, pipes or pens, they all use a vapor to deliver nicotine without tobacco. This vapor sparked the use of the term “vape” and “vaping” instead of smoking. Some may think vaping is better than smoking. Many people, especially teens and young adults, still think e-cigs are cool and a healthier choice than tobacco. In fact, e-cigarette use among young people has reached epidemic levels, says the American Lung Association’s advice to parents . E-cigarettes are the most commonly used tobacco products among young people and have been for years now. Many teens and adults don't realize how much they’re harming their lungs and their brains by using them. Is Vaping Healthier Than Smoking? E-cigarettes generally contain fewer toxic chemicals than the mix of 7,000 chemicals in smoke from regular cigarettes. But vaping is not healthy . Most e-cigarettes also contain many toxic chemicals and metals, including lead and formaldehyde. They can be very harmful, especially for young people and pregnant women. And most vape devices, as many as 99 percent of those sold in the U.S. , contain nicotine. Nicotine is as addictive as cocaine and heroin. In fact, one vaping dose can have as much nicotine as 20 regular cigarettes. The evidence is building about just how many ways vaping can damage your body. Even in a short time, vaping can damage your heart and lungs. It puts you at risk for: Cancer Lung disease Pneumonia Heart failure Chronic obstructive pulmonary disease (COPD) And research continues to show health risks from e-cigarette use. One recent study found a significant tie between former or current e-cigarette use and the development of respiratory diseases, including COPD, chronic bronchitis, emphysema and asthma, within two years of use. Vaping has also been linked to serious lung injuries, like bronchiolitis obliterans, often called popcorn lung . This condition happens when the smallest airways in your lungs are damaged by breathing in harmful chemicals, making it harder to breathe. Research has also found that exposure to secondhand vapor can be dangerous for others. Can Vaping Help You Stop Smoking? Researchers have gotten mixed results on whether vaping actually helps people stop smoking, compared to other methods for quitting. But what is clear is that most e-cigarettes are more harmful than the other methods for quitting. Vaping can actually make it harder to stop. Studies show that vaping is just as addictive as smoking regular cigarettes. And about 28 percent of smokers who use vaping are less likely to quit, says the American Heart Association. Many end up smoking and vaping. Remember, no tobacco or vaping products are safe . So those who don’t use them should not start. And those who do should stop. Talk to your doctor about proven, safe ways to quit. There are many proven aids and resources available to help you stop smoking. There are FDA-approved medications available to help people quit. Your health plan may cover the cost of medicine and counseling to support you. Check your benefits information to find out what your plan covers. For more information about how to successfully quit smoking or vaping, visit smokefree.gov or contact the Lung HelpLine and Tobacco Quitline. This free service from the American Lung Association offers help from RNs, respiratory therapists, pharmacists and certified stop smoking experts. Call 800-LUNG-USA (800-586-4872) or go to Lung.org/helpline . Protect Your Lungs Your lungs help you breathe. They help you fight infections. They help your other organs work. But they are easily harmed. Anything you breathe in can hurt them. Here’s how to protect your lungs : Get routine health exams and preventive care Exercise to improve lung capacity Avoid exposure to pollutants Protect yourself from respiratory and other infections Don’t use tobacco products or vape Sources: Can vaping damage your lungs? What we do (and don't) know , Harvard Medical School, 2023; Current evidence identifies health risks of e-cigarette use; long-term research needed , American Heart Association, 2023; What You Should Know About E-Cigarettes & Vaping , American Lung Association, 2025; About E-Cigarettes (Vapes) , Centers for Disease Control and Prevention, 2024; Learn About Bronchiolitis Obliterans , American Lung Association, 2025; Health Effects of Vaping , CDC, 2025Health and WellnessQuitting is Good for Your HealthLung HealthStop SmokingAddictionhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/healthy-kidneysMon, 04 May 2026 16:30:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:e04c7aa5-707e-44ea-924b-a2ddeaf4d4b4BCBSIL Connect TeamKidneys play a big part in your total health. They filter extra water and toxins from your body. They help control blood pressure. And they play a role in making red blood cells and in keeping bones healthy. When your kidneys aren’t working as they should, waste can build up and harm your body. But you can help your kidneys help you. Stay on Top of Your Kidney Health Most people with kidney disease don’t have symptoms until the disease is advanced, when treatment is more difficult. The Centers for Disease Control and Prevention estimates that of the more than 35 million Americans who have kidney disease, 90 percent of them don’t know they have it . That’s why it’s important to have a yearly wellness exam. Getting screened for kidney disease can help catch it early. Early detection and treatment of kidney disease can help prevent or delay kidney failure. You may have both urine and blood tests when you’re screened for kidney disease. Urine test: Having more than the normal amount of certain proteins in your urine may show that your kidneys are not filtering blood the right way. Blood test: Your blood will be tested for creatinine. When kidneys are damaged, they have trouble cleaning it from your blood. So higher levels of creatinine in your blood can mean you have kidney damage. Tell your doctor about your family’s medical history, especially if someone close to you has kidney disease. While some long-term kidney health problems run in the family, they are often caused by common health issues like high blood pressure and diabetes. Be sure to: Control your blood sugar if you have diabetes. About 1 in 3 adults with diabetes has kidney disease . Control your blood pressure if you have high blood pressure. About 1 in 5 adults with high blood pressure have kidney disease . Have routine checkups, including any blood or urine tests when needed. Make Healthy Changes You can take steps to lower your risk for kidney disease: Healthy food choices are important. Start by watching how much salt you eat. With kidney problems, extra salt can build up and raise your blood pressure. Also be sure to get enough fruits, vegetables, whole grains , and healthy fats and proteins. If you’re overweight, talk with your doctor and make an action plan. Extra pounds raise your chances for kidney disease and many other health problems, including heart disease, high blood pressure and diabetes. Get more exercise to help keep your weight in line. Check with your doctor before starting. Then aim for 30 minutes at least three days a week to start. Work toward at least 150 minutes of moderate exercise per week. Stop smoking. Avoid or limit alcohol. Diabetes Care Diabetes is the leading cause of kidney disease. Diabetic kidney disease (DKD) is also called chronic kidney disease (CKD) or diabetic nephropathy. Having diabetes for a longer time raises the chance that you will have kidney damage. If the damage continues, your kidneys could fail. People with kidney failure need either dialysis or a kidney transplant. You are more likely to get kidney disease if your blood sugar or blood pressure is too high. You’re also more likely to develop kidney disease if you have diabetes and: Don’t follow your diabetes eating plan and watch your salt intake Are not active Are overweight Have heart disease Smoke Have a family history of kidney failure Be sure to take your medicines and keep your doctor visits. You can slow down kidney damage and keep it from getting worse. Are You at Risk? Anyone can get kidney disease, but some things make it more likely. High blood pressure, heart disease, diabetes or a family history of kidney failure put you at higher risk for developing kidney disease. People age 60 and older and those who are African American, Asian, Hispanic, Pacific Islander or American Indian are also at higher risk. If you have any of these risk factors for kidney disease, you should get a screening each year. Not everyone who is at risk will get kidney disease. Talk to your doctor about how to lessen your chances. Kidneys: The Chemical Factories of the Human Body The kidneys, along with the liver, are our body’s cleaning department. These two organs help remove toxins and waste from the body. But they also do a lot more . Sources: Chronic Kidney Disease (CKD) , National Kidney Foundation, 2023; 6-Step Guide to Protecting Kidney Health , National Kidney Foundation; Diabetic Kidney Disease , National Institute of Diabetes and Digestive and Kidney Diseases, 2019; Diabetic Kidney Problems , NIDDKD, 2020; Preventing Chronic Kidney Disease , Centers for Disease Control and Prevention, 2024; Chronic Kidney Disease: Common, Serious, and Costly , CDC, 2024; Risk Factors for Chronic Kidney Disease , CDC, 2024Kidney HealthKidney DiseaseHealth and WellnessDiabeteshttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/reducing-exposure-on-high-pollution-daysMon, 04 May 2026 15:45:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:337cf433-9d9a-4d08-a122-866eb4bca5b0BCBSIL Connect TeamWhen air pollution levels are high, a red alert warns the public of health dangers. Poor air quality is bad for us all. And it's an even greater risk for those with breathing issues. Poor air quality can trigger allergies and asthma attacks for millions of Americans. And air quality changes from day to day. Fortunately, the Air Quality Index tracks and reports on the most common air pollutants controlled under the Clean Air Act. You can monitor your local air pollution daily. It’s easy to do. Just check www.airnow.gov/ for color-coded ratings in your area. With that knowledge, you can reduce your exposure — and risk — on high pollution days. Create an Action Plan for High Pollution Days If you need to go outside during high pollution days, it’s helpful to create an action plan — especially if you suffer from asthma or other breathing issues. During red and orange days, you should: Limit or avoid outdoor exercise and activities. Avoid going outdoors at times when air pollution is highest. This is typically from 11 a.m. to 8 p.m., says the Asthma and Allergy Foundation of America. Consider protective measures like wearing an N-95 mask outdoors. Stay in a well-ventilated building, with air conditioning if possible. Pay Attention to Local Environmental Triggers Many communities are exposed to pollution. Nearby factories and power plants can release harmful chemicals into the air. Diesel exhaust fumes, agricultural burning, crop dusting and forest fires can make breathing difficult. In cities, triggers can include smog and vehicle exhaust. All of these environmental triggers can provoke asthma or allergy symptoms and make breathing more difficult in general. To reduce exposure, get educated about potential pollutants in your area. Pay attention to reports from local health departments and air pollution control agencies. Improve Indoor Air Quality Other than avoiding exposure on high pollution days, there isn’t much you can do about bad air quality outside. But you can improve the quality of air in your home: Dust regularly and keep carpets clean and dry. Make sure gas- and wood-burning appliances are properly installed, used, and maintained. Keep your humidifier clean. Be careful how you store and use household cleaners. If you use candles, consider safer options like beeswax or soy candles that don’t release chemicals when burning. Change your HVAC filter every three months. Watch for mold. Learn more about keeping your indoor air quality safe and protecting your lungs . For children and adults alike, reducing exposure to harmful outdoor pollutants and keeping our indoor air clean can go a long way toward breathing easier. Sources: Air Quality Index (AQI) , United States Environmental Protection Agency, 2025; AirNow , AirNow.gov; Air Pollution and Asthma , Asthma and Allergy Foundation of America, 2024; 10 Tips to Protect Yourself From Unhealthy Air , American Lung Association, 2024; Indoor Air Can Cause Health Problems , University of Rochester Medical Center; Indoor Air Quality House Tour , EPA, 2025AsthmaChildren’s HealthHealth and WellnessLung HealthLiving with Asthmahttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/pregnancy-mental-healthMon, 04 May 2026 15:25:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:fde1f3eb-f907-4da1-9e94-a47f80d6ae8bBCBSIL Connect TeamHealth care is important before, during and after pregnancy. And that means caring for your mind as well as your body. Mental health challenges can affect you throughout the perinatal period. This period begins before you get pregnant and extends through the pregnancy and up to one year after. Before you get pregnant , you might need mental health support if you face issues getting pregnant and have the stress that comes with treatment for infertility. While you’re pregnant , you can face obstacles in caring for yourself and your family. After the baby comes , you face a range of new feelings and challenges. Your spouse, partner or other family members may also be struggling with all the changes. Or if you’ve gone through a pregnancy loss , you may experience feelings of grief, sadness and depression that may be temporary or may become more long-lasting. Through it all — from prenatal through pregnancy and postpartum — it’s vital to reach out for help if you need it. Depression Is Common Depression is common during pregnancy. It affects about 1 in 10 people who become pregnant. When not treated, it puts a person at risk for early delivery, severe depression and suicide. Some people have depression and anxiety for the first time in their lives during pregnancy or after delivery, says the American College of Obstetricians and Gynecologists . Those who experience perinatal depression may struggle to care for themselves. They may not eat healthy foods or get enough rest. They may skip their prenatal checkups. People who took antidepressants before pregnancy may become depressed again if they stop taking them. Untreated depression during pregnancy also raises the risk of postpartum depression. After your baby is born, there will be new challenges. You’ll face hormonal changes that can hit you hard. Then there are physical changes in your body, common new parent concerns and some sleepless nights. Many people who recently gave birth experience postpartum depression , They may feel anxious or sad often or all the time. They may have crying spells and not want to do activities. They may be upset or angry with their new baby or with family members. They may have trouble eating, sleeping and making decisions, and they may even wonder if they can care for their baby. New parents need to know they are not alone, are not to blame and don’t need to continue to suffer, says Postpartum Support International , which offers support and resources. Many parents go through some mild mood changes after the birth of a child. But between 15 and 20 percent of them have more severe signs of depression or anxiety. Beyond Depression: Perinatal Mood Disorders Perinatal mental health conditions are the No. 1 complication of childbearing, says Postpartum Support International. There are several conditions that can occur during the perinatal period. Depression is the best-known, but a person can also experience a range of other perinatal mood disorders, including: Anxiety: Symptoms of perinatal anxiety can include constant worry; a feeling of dread or doom; racing thoughts; disturbed sleep and appetite; anger, irritability or rage; and nervousness or trouble relaxing. OCD (obsessive compulsive disorder): This condition involves repetitive, unwanted thoughts (obsessions) and strong urges to do certain things (compulsions). These often center around the health and safety of the pregnancy and/or baby. PTSD (post-traumatic stress disorder): This is caused by a traumatic experience during pregnancy, delivery or after delivery. Bipolar mood disorders. Research shows that half of women with bipolar disorder are first diagnosed in the postpartum period. There are two parts of a bipolar mood disorder: the lows (depression) and the highs (mania). Psychosis: This is a serious perinatal mental health disorder that affects 1 to 2 of every 1,000 deliveries. Symptoms can include delusions, hallucinations, mania, paranoia and confusion. These conditions can affect not just the pregnant person but also other family members, including partners and spouses. Pregnancy Loss: Miscarriage Depression Suffering a pregnancy loss or trauma increases your chances of perinatal mood disorders (PMDs). This may include infertility, failed cycles, miscarriage, the loss of an infant, or a traumatic birth for either parent or child. And anyone who has experienced a combination of any of these situations is at an even higher risk for PMDs. Seek help if you have suffered a pregnancy loss or trauma of any kind. Talk with your doctor, OB-GYN, mental health provider or other specialist. They will help you get screened for mental health concerns and connect you with follow-up care. Get Help for PDMs Perinatal mood disorders should be taken seriously. Symptoms can last for weeks or longer and get in the way of your ability to handle your day-to-day activities. If you think you might have a perinatal mood disorder, reach out for help. For depression, the first step is usually a screening. Your doctor can screen you or recommend a mental health care provider. After your screening, your doctor will talk with you about next steps. You may need follow-up care with a mental health care provider. You may also have a physical exam to rule out other health issues. The good news is perinatal mood disorders can be treated. The most common ways are with counseling, medicine, and social support and practical help, says Postpartum Support International. Your doctor may suggest that you see a mental health professional who can help you find the treatment that works best for you. Getting mental health care can keep the symptoms from getting worse and help you recover. Resources for Perinatal Mood Disorders You can learn more about perinatal mood disorders and their symptoms, risk factors and treatment options at Postpartum Support International . Other resources include the National Maternal Mental Health Hotline . It offers free, confidential mental health support for people and their families before, during and after pregnancy. Call or text 833-TLC-MAMA (833-852-6262). English- and Spanish-speaking counselors are available 24/7. If you're having thoughts of harming yourself or suicide, please get help right away . You can call or text 988 or visit the 988 Suicide & Crisis Lifeline site at 988lifeline.org . Sources: Depression During Pregnancy , American College of Obstetricians and Gynecologists, 2024; Postpartum Depression , American College of Obstetricians and Gynecologists, 2025; Help for Perinatal Individuals , Postpartum Support International; Depression Screening , U.S. National Library of Medicine, 2022; 988 Lifeline, 988 Lifeline; Perinatal Mental Health: Signs, Symptoms and Treatment , Postpartum Support International; Perinatal Depression , National Institute of Mental Health, 2023Mental HealthPregnancyDepressionPostpartum DepressionHealth and WellnessWomen’s HealthPostpartum Carehttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/symptoms-of-type-2-diabetesMon, 04 May 2026 09:06:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:fee9eac3-e9e1-4550-aab7-1e66649e400cBCBSIL Connect TeamOver the last two decades, the number of people with diabetes has increased by 20 percent in the U.S. All told, more than 40 million Americans have diabetes — and the numbers keep rising. The majority (over 90 percent) have Type 2 diabetes. With Type 2 diabetes, the body doesn’t respond to insulin the way it should to control blood sugar (blood glucose) levels. This is known as insulin resistance . At first, the pancreas produces extra insulin to make up for the body’s poor response. But over time, the pancreas can no longer create enough insulin to maintain normal blood glucose levels. High blood sugar increases inflammation in your arteries. When this happens, your organs don’t get the blood they need to stay healthy and function properly. With diabetes you have a greater risk for stroke, heart attack, kidney failure, vision loss and advanced memory loss. An unhealthy lifestyle can trigger the onset of the disease, but genetics play a role, too. And some groups of people have a higher risk for Type 2 diabetes than others. The disease is more common in African Americans, Latinos, Native Americans and Asian Americans/Pacific Islanders. Living Well with Type 2 Diabetes While there isn’t a cure for diabetes, a lot can be done to control blood sugar levels so people can live well with the disease. Lifestyle changes and medicine are important tools that can help. Some people with Type 2 diabetes can control their blood glucose with healthy eating and regular physical activity. But oral or injectable medicine like insulin may be needed. Dangerously Unaware Millions of people are in the dark about their diabetes. About 11 million American adults have it and don’t know. Signs and symptoms of Type 2 diabetes often develop slowly and can be mistaken for other health issues. Watch for these warning signs: Greater thirst, frequent urination. Excess sugar builds up in your bloodstream and causes fluid to be pulled from tissues throughout your body. When you feel dehydrated, you may drink — and urinate — more than usual. Increased hunger. Without enough insulin to carry sugar into your cells, your muscles and organs don’t get the fuel they need and are deprived of energy. This can trigger increased hunger. Weight loss. Despite eating more than usual to relieve hunger, you may lose weight. Without the ability to metabolize glucose, the body uses fuel stored in muscle and fat. Calories are lost as excess glucose is flushed out of the body in urine. Fatigue. If your cells are deprived of sugar, you may become tired and irritable. Blurry vision. When your blood sugar is too high, fluid may be pulled from the lenses of your eyes. This may affect your ability to focus clearly. Infections and slow-healing sores. Type 2 diabetes affects your ability to fight off infections and heal. Skin damage. Some people with Type 2 diabetes have patches of dark, velvety skin in the folds and creases of their bodies — usually in the armpits and neck. This condition, called acanthosis nigricans, may be a sign of insulin resistance. If you have any of these symptoms or are concerned about Type 2 diabetes, talk with your doctor. Blood tests can show if you have prediabetes or diabetes. Sources: National Diabetes Statistics Report , Centers for Disease Control and Prevention, 2026; Diabetes Basics , CDC, 2026; Understanding Type 2 Diabetes ,, American Diabetes AssociationType 2Understanding DiabetesHealth and WellnessDiabeteshttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/kidneys-chemical-factories-bodyMon, 04 May 2026 09:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:770532d9-8ea0-4628-8cbf-f520aa15fb25BCBSIL Connect TeamThe body is one complicated machine. Everything is connected. Everything works (or is supposed to, anyway) in harmony. Many times, when you're diagnosed with an illness, it’s important to address and treat it properly so other parts of your body aren’t affected. Take the kidneys, for example. The kidneys, along with the liver, are our body’s cleaning department. According to the National Kidney Foundation , these two, fist-sized organs help to remove toxins and waste from the body. But they also do a lot more. Along with getting rid of waste, your kidneys: Balance the body’s fluids Remove drugs from the body Control the production of red blood cells Produce a form of vitamin D that promotes strong, healthy bones Release hormones that regulate blood pressure As you can probably tell from this list, the kidneys control important functions that help keep our bodies healthy. Unfortunately, they aren’t immune to disease. Kidney Disease When the kidneys are unable to function at their full capacity for longer than three months it's classified as chronic kidney disease. While some chronic kidney conditions run in the family, they are often caused by common conditions such as hypertension and diabetes. Other conditions that can affect the kidneys include lupus and diseases that affect the immune system. Long-term use of over-the-counter medicine can also damage the kidneys. Detecting Kidney Disease There are tests people with a high risk of kidney disease can have done to check their kidney health. One test detects protein in the urine. The Albumin-to-Creatinine Ratio (ACR) test checks the amount of albumin in the urine. A high level of this protein may suggest that the filtering parts of the kidneys have been damaged. The test can be affected by exercise or a fever, so it’s important to tell your doctor before the test about any recent physical activity or any illness. Another test — the estimated Glomerular Filtration Rate (eGFR) — measures how well the kidneys remove waste from the blood. It is the best way to check kidney function. People with an increased risk of kidney disease should have ACR and eGFR tests done, including: People who are obese People who have heart disease People with diabetes People with high blood pressure (hypertension) People with a family member who has kidney disease People who are Black, Latino, Asian/Pacific Islander or American Indian Preventing Kidney Disease Since the kidneys are so important to our overall health, it’s important to keep them working well for as long as possible. Healthy choices and proactive steps now can protect your kidney function and help fend off many other diseases and serious health conditions. Keep blood sugar, blood pressure and cholesterol levels under control. Exercise regularly. Lose weight if you need to. Eat healthy foods. Avoid or limit alcohol. Take medicines as prescribed. Stop smoking. Talk to your doctor about any prescription or over-the-counter (OTC) drugs you take to make sure they’re safe for your kidneys. For more information about kidney disease, visit the National Kidney Foundation . Sources: Kidney Function , National Kidney Foundation, 2024; Chronic kidney disease , Mayo Clinic, 2025; Microalbumin Creatinine Ratio , Medline Plus, 2025; Glomerular Filtration Rate Test , Medline Plus, 2023; Preventing Chronic Kidney Disease , Centers for Disease Control and Prevention, 2024Kidney HealthKidney DiseaseHealth and WellnessDiabeteshttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/a-hug-only-takes-10-seconds-but-the-benefits-last-foreverMon, 13 Apr 2026 15:42:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5fa79582-e310-49ce-8107-77573541222dBCBSIL Connect TeamFun fact about hugs: They don’t just give you a warm, fuzzy sense of well-being — they can also be good for your health. It’s true. Hugging for just 10 seconds can boost feel-good hormones like oxytocin. Often called the “love hormone,” it fights stress chemicals and helps lower blood pressure. Looking for a good reason to hug someone? There are many. Hugs calm chaos. A good hug can help you feel calmer and less anxious, says Psychology Today . Are you stressed about work deadlines? Money woes? Family drama? Don’t carry that stress around. Hug it out. Hugs reduce inflammation. Inflammation is the body’s natural response to illness. It fights infection. Sometimes, it lasts when it isn’t needed. Chronic inflammation has even been linked to cancer, heart disease, diabetes and arthritis. Hugs protect your heart. Walking, eating a heart-healthy diet and cutting back on salt can all help your blood pressure levels stay in the healthy range. So can regular hugs. A good squeeze can even help lower your heart rate. Hugs boost your immune system. One study shows hugs shorten the common cold infection. Over a 14-day period, participants with colds each received a different number of hugs. People who got more hugs had less severe symptoms and shorter colds. Well-hugged babies lead to well-adjusted adults. Can’t stop hugging your baby? Don’t worry. Research shows that babies who receive a lot of physical affection have a better chance of thriving. Hugs also help them develop better coping mechanisms as they grow up. Touch in general soothes fears. A study on how touch can help alleviate fear , shows touching greatly lower fears. The study noted that even if our eyes perceive something to be afraid of like falling off a ledge, touch from someone else helps calm the fear. Be mindful before you hug. It’s important to note that not everyone enjoys being hugged or wants that level of touch. Other ways to show you care for a friend or family member is by holding their hand or lightly rubbing their back. Cleveland Clinic says a good rule to follow is to always ask the person, even a child, if they need a hug or are okay to receive one before doing it. Sources: Science Confirms Hugs Can Ease Pain, Anxiety, And Depression , Science Alert, 2024; 4 Significant Physical Benefits of Hugging , Psychology Today, 2022; Can Touch Help Us Overcome Fear? , Psychology Today, 2022; Foods That Fight Inflammation , Harvard Health Publishing, 2026; Benefits of Hugging for Mental Health , Cleveland Clinic, 2023Helpful Tips about Heart DiseaseMental HealthHeart Health TipsHealth and WellnessHealthy MindStress Reliefhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/teen-mental-healthMon, 06 Apr 2026 16:31:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:a7698fbc-9b1b-474c-9286-514dec5685b3BCBSIL Connect TeamTeens are facing more challenges than ever. There’s pressure from school, friends and social media. No wonder their mental health can suffer. You don’t have to wait until your teen is in crisis to talk about it. Talk to your teen early and often. The need is critical. Research shows nearly half of all lifetime cases of mental illness start by age 14, says the National Alliance on Mental Illness (NAMI) . And in the U.S., 1 in 6 young people ages 6-17 experience a mental health issue each year. Mental illness is a common health problem. It can affect a person's thinking, feeling, actions or mood. These health problems deeply impact day-to-day living and relating to others. But many people are scared to talk about them. Parents and others can help support young people. The key is to be intentional about engaging with them. Give them safe spaces to show their true selves. Give them a chance to talk about how they’re really doing, says NAMI . The Centers for Disease Control and Prevention says mentally healthy children and teens have a positive quality of life and can function well at home, in school and in their communities. They reach developmental and emotional milestones and learn healthy social skills and how to cope when there are problems. Anxiety and depression are common issues for children and teens. But they often won’t share their worries. So parents need to be on the lookout for issues. Watch For Signs Keep an eye out for how they’re feeling. Learn the warning signs of possible problems: Changes in mood or personality Avoiding social interactions Missing school and/or changes in grades Changes in eating or sleeping habits High irritability and/or outbursts Increased physical complaints, like headaches or stomach aches Talking about self-harm or attempting suicide Offer Support Look for ways to offer the support they may need. Start by asking open-ended questions. Some questions you might try are: How are you feeling today? What’s going on that is causing you to feel this way? What was the best part of your day? What was the worst part of your day? What is something you are looking forward to? What is something you are worried about this week? It’s OK if their answers seem short. The goal is to keep talking. Check in with them often. Keep It Going Listen to your teen. Try hard to grasp their feelings and show you care. Remember: Don’t try to solve your teen’s issue. Just show them you’re actively listening. Be patient and don’t judge. Avoid dismissing your teen’s feelings in any way. Be sure not to use terms like “crazy” or “dramatic” or “attention-seeking.” Be caring when you respond. Empathetic responses can help your teen feel understood and more comfortable talking about difficult feelings with you. It also builds trust. Try to say things like: That’s a hard feeling to cope with, but I’m here to support you through this. We can find a way through this together. Work to help them build resilience and coping methods. Being able to deal with changes and challenges is a sign of good mental health. If the steps you take on your own aren’t enough, talk with your child’s doctor. They may be able to help or suggest a qualified therapist, counselor or psychologist. Get Help If a child or teen is showing signs of self-harm or suicidal behaviors, the 988 Suicide and Crisis Lifeline can help. You can call, text or chat 988 from anywhere in the U.S. Help is available 24/7. Other resources: Crisis Text Line: Text HELLO to 741741 or visit crisistextline.org National Alliance on Mental Illness: Visit nami.org Sources: Mental Health Conditions , National Alliance on Mental Illness; How to Show Up For Teenagers With Record Levels of Sadness , National Alliance on Mental Illness; About Children's Mental Health , Centers for Disease Control and Prevention, 2025Mental HealthDepressionChildren’s HealthHealth and WellnessHealthy MindUnderstanding Depression and Anxietyhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/impact-stress-diabetesFri, 03 Apr 2026 16:41:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:a13aa422-ccff-414b-986f-a0c426290164BCBSIL Connect TeamTraffic was a beast. You lost your phone. A few zeros seem to be missing from your bank balance. When you feel stressed, your body produces two hormones that raise your blood sugar — adrenaline and cortisol. Both are linked to the body’s natural “fight or flight” response, and give your body the energy it needs to flee danger. When their levels remain high for long periods of time, they can take a toll on your health. Weight gain, changes in menstrual cycles and libido, and high blood pressure can all be triggered by high levels of stress hormones. If you have diabetes, they can affect you in another big way. Stress hormones can increase blood sugar (blood glucose) in the body. For people with diabetes types I or on certain medications, the sugar stays until it is moved into cells for energy, converted to fat or flushed out through the urine. This extra sugar can damage the kidneys. Insulin or oral medications may be needed to lower blood glucose levels. Keep Stress in Check Stress is an unavoidable part of life. There are lots of triggers. Work, school, issues at home, relationships, illness, money worries — the list is endless when it comes to things that can ratchet up our stress levels. Too much stress can take a serious toll on even the healthiest person. If you have diabetes, stress can make it more difficult to keep your blood sugar levels in the sweet spot. Knowing your blood sugar levels is vital to living well with diabetes. Although monitoring it can be a literal pain, it’s better to know your glucose numbers than be left in the dark. So, how can you manage and reduce the stress in your life? Here are a few ideas: Know your triggers. Be aware of the situations, worries, even people who bring stress into your life. Find proactive ways to minimize them, manage them or avoid them altogether. Recognize the symptoms. Everyone reacts to stress differently. Pay attention to your body’s signals, then act. It will help you fend off illness, anxiety and other physical effects of stress. Make time to relax and decompress each day. Count to 10 when you feel stress rear its ugly head. Read or listen to your favorite music. Get moving. Go for a walk. Take a yoga class. Do some exercise. Exercise will also help lower your blood sugar. Practice self-care. If work is getting to you, take a personal day. Don’t skimp on sleep. Limit alcohol and caffeine. Resist the urge to keep everything bottled up inside. Talk to a trusted friend or family member about your worries. Consider changes to your insulin therapy or medications. Talk to your diabetes support team (doctors, nurses, educators) first for helpful advice. They are there to help you stay healthy and live well with diabetes. Stress may be a part of our daily lives, but when we learn to manage it and understand its effects, we can take better care of ourselves. Sources: Easing Diabetes Care Stress , American Diabetes Association; How Stress Affects Diabetes and What You Can Do About It , Healthline, 2025; Diabetes and Mental Health , U.S. Centers for Disease Control and Prevention, 2024StressHealth and WellnessDiabetesDiabetes Diet and Healthhttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/healthy-gut-healthy-lifeThu, 02 Apr 2026 20:50:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:992f0f68-994e-4d23-bd4c-2dc8c92e0adaBCBSIL Connect TeamYou may have heard that your gut is your second brain. The saying gives a sense of how vital your digestive system is to the rest of your body. But what does it mean? A network of hundreds of millions of nerve cells called neurons line the gut, or your gastrointestinal (GI) tract. The gut has the same kinds of neurons as the brain. And there’s also crosstalk between the gut and the brain. The gut doesn’t just control things like our hunger and digestion. It’s a huge part of our immune system. It even contributes to mental well-being, says Wu Tsai Neurosciences Institute at Stanford University . GI issues are also often linked to neurological health problems such as Parkinson’s. And 60 percent of people with generalized anxiety also have irritable bowel syndrome. How your gut is working has a big impact on your daily life. And millions of Americans have at least one digestive problem. So how can you keep your gut healthy? Immune Health and What You Eat If you want to boost your immunity, look to the gut, says UCLA Health . That’s because 70 percent of the immune system is found in the gut. Immune cells in the gut interact with all kinds of bacteria and fungi that live there. What you eat and how you take care of your body change the mix. Those gut bugs are healthiest and support strong immunity when you eat plant foods that are high in fiber. A diet high in animal proteins, sugar, processed foods and saturated fat creates gut bacteria that cause inflammation and life-long health problems. A fiber-rich diet, on the other hand, lowers the inflammation response. Think fiber-filled plant foods like apples, broccoli, yams and zucchini. Having extra weight also alters immune function. Fat tissues send out hormones and chemicals that fire up inflammation. There are ways to help your gut help you. The main drivers of gut health change are shifts in stomach acid, gut immunity and the mix of bacteria in your digestive system. When gut health is good, you’re less likely to have harmful inflammation and breaks in immunity, says Johns Hopkins Medicine . To improve your gut health through diet, try to: Pump up the plants. Aim for five to seven servings of fruits and vegetables a day. Eat good fats. They support immune function. Use olive oil to cook and add avocado slices to your salads. Eat wild-caught fish; it’s healthier than farmed varieties. Have protein at each meal, instead of only at dinner. Spread it out. The immune system runs better on more regular servings of protein. Your protein can come from animal products. But don’t forget that plant sources like beans and lentils can be healthier choices. Add spices and herbs to your foods. They add flavor and also support gut-bug diversity. Try fermented and pickled foods, like kefir, kimchi and sauerkraut. More Ways to Boost Your Gut Health Taking care of yourself will help your immune system take care of you, says the Centers for Disease Control and Prevention. Since everything in your body ties together, what you eat is important, but it’s just one part of gut health. There are other important ways to keep your gut, and the rest of you, healthier: Get more sleep. Get more exercise. Get a handle on your stress. Get help for anxiety and depression. Making some changes to your life can charge up your immune system for overall better mental and physical health. Sources: If you want to boost immunity, look to the gut , UCLA Health, 2021; Your gut - the second brain? Wu Tsai Neurosciences Institute at Stanford University, 2023; Your Digestive System: 5 Ways to Support Gut Health , Johns Hopkins Medicine; Healthy Habits: Enhancing Immunity , Centers for Disease Control and Prevention, 2025NutritionColon HealthInflammationHealthy EatingHealth and Wellnesshttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/healthy-pregnancyThu, 02 Apr 2026 18:40:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:40f18f13-4d9c-43db-a2b7-5f827cf5a719BCBSIL Connect TeamTaking care of your health is always important. But it takes on a new level of importance when a baby enters the picture. It’s important to step up your self-care while you’re trying to get pregnant, during your pregnancy and after you give birth. Make a before, during and after pregnancy wellness plan. There are a lot of steps you can take, and there are ways your family and friends can help. Preventive care services are available for you and your baby at no added cost to you when you use in-network providers.* Find out more about your maternity care services . And get a list of preventive care services for your baby and the rest of your family . Before Pregnancy Some things are important from preconception until after the baby is born: Good eating habits Regular activity Taking care of your mental health By focusing on good health, you can prepare for a healthy pregnancy. These steps can help while you’re trying to get pregnant : Make sure your health screenings and vaccines are up to date. Avoid being around chemicals like pesticides or heavy metals. Don’t smoke or drink alcohol. Don't take any drugs without talking to your doctor first. Talk to your doctor about supplements you may need during pregnancy. And if you are already taking and supplements or OTC or prescription medicines, ask your doctor if they’ll be safe to take during pregnancy. Download our Perinatal Wellness Guidelines for more information about staying healthy during pregnancy. During Pregnancy Your Health Living a healthy life and visiting the doctor regularly are key before and during pregnancy. You’re more likely to have a healthy birth if you have a healthy pregnancy. Some things to talk to your doctor about: Healthy weight gain What you eat How much and what types of exercise you can do What drugs and vitamins you take The impact of stress on your health Pay Close Attention to Your Blood Pressure High blood pressure and its complications are among the leading causes of maternal death. If you have high blood pressure, it is critical to get treatment for it. It can put both you and your baby at risk. It can also cause problems during birth. High blood pressure can cause serious problems during pregnancy, including preeclampsia and stroke. Preeclampsia happens when a woman suddenly develops high blood pressure and signs of liver or kidney damage after the 20th week of pregnancy. Signs of preeclampsia include: A headache that doesn’t go away Changes in eyesight, like blurry vision or seeing spots Pain in your upper stomach area Nausea or vomiting Swelling in your hands or face Sudden weight gain Trouble breathing High blood pressure also puts the baby at risk for early delivery (before 37 weeks) and low birth weight. Baby’s Health Your doctor will track your baby at all stages during your pregnancy. This may include: Ultrasound exams to track your baby's growth and organs with images made from sound waves. Nonstress test to electronically track the baby’s heart rate and movements. Other tests may be needed based on your own health and family health history. That can include checking for high blood sugar levels, which could be a sign of gestational diabetes . After the Baby Comes: Mom’s Mental and Physical Health The postpartum period is the first eight to 12 weeks after your baby is born. It’s important to make an appointment with your doctor for a health check during this time. It’s your chance to make sure you’re healing well and to talk your doctor about your physical and mental health. It’s a good idea to bring a list of any questions you have. New moms worry about many things. Being responsible for a baby can be stressful and overwhelming. One of the keys to success during this time is a strong postpartum support network , says the American College of Obstetricians and Gynecologists. It’s important to have a group of family, friends and health care professionals you can depend on and ask for help. Some can be there for you in person when you need it. Others may be a phone or video call away. Other important ways to feel better mentally and physically: Get plenty of rest. Allow others to help so that you can rest. Be reasonable about your weight management expectations. It takes time to get your body back to where it was before pregnancy. Ease back into working out, focusing on your core. And try Kegel exercises to help strengthen your pelvic floor muscles. Continue your prenatal vitamins. It’s important to restore the nutrients you may have lost during pregnancy, especially if you’re breastfeeding. Your doctor may also suggest an iron supplement and vitamin D. You may have heard of the “baby blues.” If you feel very sad and anxious, and it doesn’t go away, you might have post-partum depression . If you think you may have post-partum depression, it’s important to get help. Talk to your doctor about how you’re feeling and what kind of help you may need. Start off Right: Get Your Baby’s Vaccinations From babyhood to preschool and beyond, keeping your child healthy means following a vaccine schedule. Vaccines protect against serious diseases, like polio, measles, whooping cough, flu and mumps. Those diseases can result in a hospital stay, or even death. It’s important to make sure your child is fully vaccinated against these vaccine-preventable diseases. That means finishing the whole series of recommended shots at the right time. Studies have shown they are safe. For quick reference on the vaccine schedule for children and more, download our Children’s Wellness Guidelines. *Preventive services at no cost applies only to members enrolled in non-grandfathered health plans. You may have to pay all or part of the cost of preventive care if your health plan is grandfathered. To find out if your plan is grandfathered or non-grandfathered, call the customer service number on your member ID card. Sources: Pregnancy , American College of Obstetricians and Gynecologists; Postpartum Depression , ACOG, 2024; After Pregnancy , ACOG; 5 Reasons Why You Need a Postpartum Support Network , ACOG, 2025; Prenatal Care , U.S. Department of Health and Human Services, Office on Women’s Health, 2025; Recovering from birth , DHHS, Office on Women’s Health, 2025; Recovering from Delivery (Postpartum Recovery) , American Academy of Family Physicians, 2025; High Blood Pressure During Pregnancy , Centers for Disease Control and Prevention, 2024; Gestational Diabetes , CDC, 2024; Your Body After Baby: The First Six Weeks , March of Dimes, 2023; Routine Tests During Pregnancy , American College of Obstetricians and Gynecologists, 2026; Preeclampsia , National Institutes of Health, 2024; Vaccine Safety , Medline Plus, 2021; Have a Healthy Pregnancy , DHHS, Office of Disease Prevention and Health Promotion, 2025Mental HealthPreventive CarePregnancyHealth and WellnessWomen’s HealthPregnancy Basicshttps://connect.bcbsil.com/health-and-wellness/b/weblog/posts/minutes-of-movementThu, 02 Apr 2026 18:34:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:81a6df6b-31ac-4316-bbc0-7d390919e9a4BCBSIL Connect TeamNot being active can be dangerous for your health. Inactivity raises the chance of getting serious health problems like heart disease and diabetes. Yet 1 in 2 adults — and 77 percent of high school students — don’t get enough physical activity. The good news: getting more exercise doesn’t have to take a lot of time. You can find ways to add physical activity to your day, no matter how busy you are. The payoff can be a healthier body and mind. Move More for a Better Life People of all ages can benefit from more physical activity. Any amount of physical activity has some benefits, says the Centers for Disease Control and Prevention . People who sit less and do any amount of moderate to vigorous physical activity gain some health benefits. The health benefits are many : It helps reduce your risk for many chronic diseases, like heart disease, stroke and diabetes. It helps you maintain a healthy weight. That helps avoid many serious health issues. Along with healthy eating, routine workouts can prevent or delay type 2 diabetes in adults with prediabetes. People with arthritis who do “joint-friendly” workouts like walking, biking and swimming can reduce their pain and boost their range of movement and mood. Adding activity helps lower the risk of high blood pressure, which also lowers your chances of having a heart attack or stroke. Being active can even help lower the risk of some types of cancer. It can help reduce pain and inflammation. Regular activity can help keep muscles and bones strong. That helps maintain better function and can help you avoid falls and other injuries. Exercise can improve brain health. In addition to helping prevent illness and injury, being active can make your life better each day. More activity can: Improve your mood Sharpen your focus Lower your stress Help your sleep Increase your energy levels Start Small The key is to just get started. Everyone needs both aerobic and muscle-strengthening movement. You can start by looking for ways to stand a bit more, take a few more steps, add some stretching into your chores. You can find ways to move more throughout your day. Then when you have a few minutes, you can start doing more. Try walking five minutes each hour. You can walk around your home or office. You can even multitask by walking during a phone call or online meeting. You can even get a mini workout when you do your household chores. It all adds up. If you’re planning to start new fitness efforts, talk to your doctor about what is best for you, especially if you have health issues. But basics like walking and stretching are safe for most people. But if you have symptoms like chest pain, unexplained fatigue or shortness of breath during or after activity, call your doctor right away. Try Something Different Doing different types of exercises can keep you from getting bored. More importantly, it can expand the range of benefits you’ll experience . Try to include activities in your routine from these four categories: Aerobic/Cardiovascular activity : Aerobic activity helps improve heart and lung fitness. It includes walking, jogging, swimming and dancing. Muscle-strengthening activity : Helps maintain or increase strength, endurance and power. In addition to training with weights or resistance bands, it includes everyday activities like lifting children, carrying groceries or climbing stairs. You can also do squats, lunges and other exercises that use your body weight for resistance. Flexibility training : Stretching helps joints and muscles, providing a greater range of movement and better posture. It can also help you avoid injury. It’s beneficial to stretch before and after aerobic or strengthening exercise. But you can stretch any time to improve your overall flexibility. Be sure to stretch the right way to get the best benefit and avoid injury. Balance training : Improving balance boosts body control and stability to help avoid injuries. Try standing with your weight on one foot and lifting the other foot. Or walk a straight line, heel-to-toe. Most adults should aim for moderate aerobic movement for at least 150 minutes each week. Activity can be spread out so you can fit it into your schedule. Aim for at least twice a week for strengthening activities. For balance and flexibility training, spend a few minutes several times a week or daily. Get more ideas, including tips for children, seniors and people with physical challenges or medical conditions, from Move Your Way. Get Going Whatever activity you choose to do, just get started now. Even short periods of physical activity done regularly can have a positive impact on your health and your quality of life. Sources: Move Your Way , Centers for Disease Control and Prevention, 2025; Adding Activity as an Adult , CDC, 2025; Adult Activity: An Overview , CDC, 2023; Benefits of Physical Activity , CDC, 2025; Staying Active , Harvard T.H. Chan School of Public Health, 2022; Workout Results: 12 Ways Exercise Benefits Your Body , Cleveland Clinic, 2025; Aerobic Exercise , Cleveland Clinic, 2023; What Is Muscular Strength, and What Are Some Exercises You Can Do? , Healthline, 2019; How to improve your flexibility, according to physiotherapists , Live Science, 2022; Six tips for safe stretches , Harvard Health Publishing, Harvard Medical School, 2019; Balance Training , WebMD, 2023ExerciseHealth and WellnessWeight ManagementHealthy LivingHealthy Mind