Tag: community

Picture of a person's shoe being tied on a rock.

2020 Plans and Resolutions Thwarted? Now what?

Many of us start the year by setting New Year’s resolutions or making plans for what we want to accomplish over the coming months. Maybe you signed up for your first 5K road race or had just enrolled in a professional development course. Perhaps you were planning a once-in-a-lifetime vacation or had resolved to finally pay off debt. If you’re feeling upset about not seeing your plans come together, you’re certainly not alone. During this time, it’s important to acknowledge your feelings so that you can start building toward what to do next.

Remember Your “Why”

Think about why you wanted to accomplish your goals in the first place. Maybe, the bigger goal of running that 5K was to improve your health. Perhaps the ultimate reason behind your vacation was the desire to spend quality time with your family. Start revisiting your goals by remembering why you set them in the first place. Remembering your “why” can help keep you grounded in your motivation for doing things and springboard new ideas for how you can still achieve what you ultimately want, even if it is in a new way.

Shift Your Focus to “How”

Once you’ve reflected on your bigger goals, think about ways you can shift your plan to still get what you want. If your professional development course is off the table, consider books or podcasts on similar topics to help you grow professionally. Enjoy the process of working towards fitness goals by being mindful of how the activity makes you feel. For example, maybe you’ve realized that going for a run gives you more energy throughout the day and lowers your stress. If your goal was a house project or renovation, consider doing a smaller project like organizing drawers, cleaning out the attic or planting flowers.

Recommit Where You Can

If the chaos of these uncertain times has made it hard for you to remain motivated, consider small adjustments you could make to recommit where you can. Perhaps you vowed to avoid screens after dinner but are finding yourself catching up from work in the evenings. Instead, consider taking a real break for lunch to spend time outside, away from the screens. If you struggle with getting consistent exercise without that 5K race, consider picking a date on the calendar to run your own race – you can even enlist family or neighbors to cheer from the sidelines.

Make Short-Term, Realistic Plans For Now

After some reflection, you may find that you would benefit from some new goals altogether. When setting new goals, focus on short-term plans that are within your control. Plan to cook a special meal or get take-out from a favorite restaurant. Enjoy a themed movie night with your significant other (my suggestion, enjoy a double feature I call “Swayze Saturday” and watch both Dirty Dancing and Ghost). Find an obscure holiday to celebrate with your kids. For exercise, take advantage of working from home with a daily lunchtime walk. You’ll likely find many small ways you can set short-term, achievable goals that tie back to your “why.”

How You Want to Feel vs. Things You Want to Do

At the end of the day, remember the bigger picture. Think about how you ultimately want to feel or what impact you want to have on others. You may find that you’re well on your way to achieving your goals after all.

Photo of a nurse tying a face mask around her head.

Kathy Gorall: How Military and Nursing Training is Helping Patients

The same day she received her nursing degree from SUNY Brockport, Kathy Gorall RN, BSN, was commissioned as a 2nd Lieutenant in the US Air Force, choosing the Air Force because it allowed her to experience all different areas of hospital nursing care.

Picture of Kathy Gorall. She has brown hair and glasses.

Kathy Gorall (photo courtesy of Kathy Gorall)

After leaving the military, she put her Air Force experience to work in a hospital emergency room and cardiac catherization lab before joining the nursing team at Excellus BlueCross BlueShield. Kathy currently works as a medical specialty drug coordinator.

However, there was one Air Force experience she never expected to follow into her civilian career: preparing a mobile hospital.

On the Front Lines

In early March, Monroe County saw its first cases of the novel coronavirus, COVID-19, and local hospitals began implementing drive-thru test sites amid the outbreak.

“I work as a per diem nurse at an urgent care center to keep my patient skills sharp,” Kathy said. The urgent care center is located on the grounds of a local hospital, and when the hospital decided to put up test and triage tents outside of the urgent care, she volunteered to help, taking on additional shifts.

“It felt like I was back in the Air Force. They created a mobile hospital in a day. It’s what I would have needed to do in a war situation,” she said. “Training prepares you to be able to quickly assess who needed to be tested and who didn’t.”

She said working in the fast-paced setting, performing exams in a car, in a tent, outfitted in face shields and protective gear, standing all day in the cold, was challenging but worthwhile.  “We’re here to support the community. Patients don’t know what to expect and they need someone to say, ‘It’s ok, you’re going to be ok. Go home and take care.’ They need reassurance.”

Picture of Kathy Gorall wearing protective equipment and gown

Kathy on the front lines (photo courtesy of Kathy Gorall)

Did she have any fears about the risk of working with a contagious disease? “I had a little fear in the beginning, but once I got there, I felt protected. We wear protective gear, we’re cautious, constantly changing gloves, washing our hands. I feel good. It’s the right thing to do to be out there and seeing patients.”

We are All In this Together

Back at her day job with Excellus BlueCross BlueShield, Kathy supports members and providers from her home office. As a nurse coordinator for the medical specialty drug unit, Kathy works with doctors’ offices on drug reviews for patients with complex diseases. During this unprecedented time, Kathy and her team are working to make the drug review process as flexible and convenient as possible.

“For example,” said Kathy, “during this time of social distancing, our team offers guidance and assistance to providers who have patients who would benefit from receiving their medication infusion at home instead of in their doctors’ offices or hospitals.”

“I’ve also found that offices need to talk about the craziness of life. And, of course, I listen. It’s a scary time for everyone. I just try to be supportive and understand. We are all in this together.”

Service Before Self

Kathy believes her training and experience with the military and as a nurse are benefits during this time. “I am very thankful for that knowledge and mostly that I am able to help out where needed. This is a time where we all need to pull together for our world, and we’re gonna get through this,” she said. “That’s why we’re here, why we do this – to help people. I am proud to be part of that process.”

Kathy’s dedication to others demonstrates her commitment to another of her military experiences: the Air Force core value of “Service before Self.”

How have you or others helped the community as we adjust to our new normal? Share your stories in the comments below. 

Picture of a woman holding a handful of almonds.

Stocking Your Pantry with Healthy Foods That Last

Grocery shopping may be something you used to take for granted. But it’s a little more complicated these days. To minimize shopping time, it’s important to get what you’ll need in as few trips as possible. And to maximize nutrition, it’s crucial to choose healthy foods that you’ll actually eat.

The best way to achieve both objectives is by creating a well-thought-out shopping list. In addition to some fresh foods, include foods with a long shelf life. Panic buying and hoarding aren’t necessary. But having a several-day supply on hand may provide some peace of mind.

Making Smart Food Choices

First, focus on choosing nutrient-rich foods. A healthy, balanced diet provides several nutrients that may help support your immune system when eaten on a regular basis. For example:

  • Protein plays a role in the immune system’s healing and recovery processes. Sources include fish, poultry, beans, and nuts.
  • Vitamin A helps regulate the immune system. Sources include sweet potatoes, carrots, spinach, and apricots.
  • Zinc helps the immune system function normally. Sources include fish, poultry, beans, and whole grains.

Creating Your Shopping List

Next, make sure to include some long-lasting staples on your list. Here are a few suggestions. (Look for brands with low salt.)

  • Canned tuna, salmon, and sardines
  • Canned chicken
  • Peanut butter
  • Dried beans, peas, and lentils
  • Brown rice
  • Whole-grain cereal
  • Whole-grain pasta
  • Jars of pasta sauce
  • Cans or shelf-stable cartons of soup and broth
  • Canned fruits and vegetables
  • Dried fruit
  • Ultra-pasteurized shelf-stable milk

Looking for some easy recipes using common ingredients found in your pantry? Check out Pantry-Ready Recipes for Tomato Rice and Oatmeal Applesauce Bread at the bottom of the article

One last tip: Some supermarkets now have designated shopping times for older adults. Others have shortened store hours. Call ahead to check on any changes.

Getting Groceries Without Leaving Home

To avoid going out, consider ordering your groceries online from:

  • Your supermarket’s website, and asking a relative, friend, or neighbor to pick them up
  • Your supermarket’s website, and requesting delivery to your home
  • A home delivery company, such as Amazon Fresh or Instacart

Many companies delivering groceries are now taking additional precautions. For example, they may provide contactless delivery, leaving your groceries by your door rather than handing them to you directly.

Inquire about delivery fees. Also, be aware that some items may be out of stock and deliveries may be delayed. Don’t wait until the last minute to order.

What if you’re running low on food and the supermarket shelves are temporarily bare? Here are a few resources that can help:

  • Call 2-1-1
  • NY Office of the Aging: 1-844-697-6321
  • Excellus BCBS Member Care Management: 1-800-860-2619 (TTY 1-800-662-1220) weekdays, 8 a.m. to 4:30 p.m.
Print Recipe
 Oatmeal Applesauce Bread
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Preheat oven to 475 degrees. Spray loaf pan with olive oil spray or wipe with oil, sprinkle with flour to coat, and set aside. In a large bowl, stir oats, flour, baking soda, and cinnamon together.
  2. Add applesauce, water, honey, and oil. Stir until well combined, then pour into prepared pan. Smooth top of batter so that it’s even. If desired, sprinkle salt and sugar on top.
  3. Bake for 30 to 35 minutes, checking at 30 minutes to see if it is done. (It will be browned on top, but not burned, and moist in the middle).
Recipe Notes

Serves eight. A serving is 1 slice. Each serving contains about 237 calories, 4 g fat (0.6 g saturated fat, 0 g trans fat), 0 mg cholesterol, 192 mg sodium, 43 g carbohydrates, 5 g sugar, 4 g fiber, and 7 g protein.

Print Recipe
 Tomato Rice
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Place all ingredients except Italian seasoning into a medium-sized pot on the stove. Heat on medium high, whisking until tomato paste is dissolved.
  2. Bring to a boil, reduce heat to medium low. Cover, and then simmer. After about 10 minutes of simmering, stir, and then check again after 15 minutes, stir, and reduce heat to low.
  3. After 20 minutes, stir, and check again. If the rice is cooked, remove from heat and fluff with a fork. If it is not cooked, cover and cook for five more minutes. After 25 minutes, stir and check again. If it is still not done, let it cook for five more minutes, and by 30 minutes, it should be done, with almost all the water absorbed into the rice. Remove from heat and fluff with a fork. Sprinkle with Italian seasoning and serve.
Recipe Notes

Makes 8 servings. A serving is ½ cup. Each serving provides about 92 calories, 0.5 g fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 77 mg sodium, 19.5 g carbohydrates, 1 g sugar, 1 g fiber, and 2 g protein.

Picture of a get well soon card in a hospital room.

Give Back by Giving Blood

“You can still go out and give blood. We’re worried about potential blood shortages in the future. Social distancing does not have to mean social disengagement.”  – U.S. Surgeon General, Jerome Adams

Donate blood to save a life!

Looking to find a way to give back to your community during these unprecedented times?

Both American Red Cross and ConnectLife (in Western New York only) are in need of blood donors. The Gift of Life can come from a critical blood transfusion just like it can take the form of a life-saving organ.

“I come from a family of doctors and medical professionals and I have seen the ever-present need of such donations firsthand. They do indeed save lives,” said Divakar Singh, Business Process Intelligence Analyst with Excellus BlueCross BlueShield.

“I have been donating blood, whole blood, double red cells and platelets since 2013. Medicine and medical technologies have had tremendous advancements over the past years. Receiving first aid and immediate care could be hampered by the shortage of the blood supply.”

Please note that blood drives are essential and in direct support to other emergency services remaining open at this time.

Note that precautions are being taken to keep everyone healthy.

For more information, visit:

Visit the links below to find a donation site near you.

https://www.redcrossblood.org/give.html/find-drive

https://www.connectlife.org/services/community-blood-donation

Photo of a person sitting barefoot in a park reading

Spring is Here: Get Outside to Do Your Mind and Body Some Good

The New York State Department of Health suggests getting outdoors to walk, jog, hike, garden, ride a bicycle or visit a park as healthy ways to stay active and reduce stress and anxiety while engaging in social distancing strategies.

“Research supports what many of us already feel,” said Bruce Naughton, M.D., Excellus BlueCross BlueShield’s vice president and chief medical officer for Medicare. “Spending time in nature does our mind and body good.”

Naughton highlights the potential benefits of getting outside:

Protect your bones

Sunlight hitting the skin eventually leads to the creation of vitamin D in your body. It’s good protection against osteoporosis and other diseases. Just 10 to 15 minutes of sunlight on your bare arms and legs a few times a week is all you need. However, if you’re going to be out longer, be sure to apply a sunscreen with UV-A and UV-B protection, and an SPF of 15 or higher.

Recharges the brain

The demands of everyday life can overtax the mind and body. Time with nature is like connecting to a recharging station, allowing us to better cope with the stresses of life. Our brains don’t have to work the same way to pay attention to nature as they do to focus on a computer screen. The possible benefits of spending time outdoors include a more upbeat mood, increased creativity, improved concentration and reduced stress.

Helps us age gracefully

Older people who get outside regularly stay healthier and function better, longer (source: ElderCareAlliance.org). Studies have shown that those who have contact with nature have fewer complaints of aches and pains, sleep issues, or other health-related problems.

Makes us move more

Americans spend 90 percent of their time indoors, so there’s no question that most of us have a sedentary lifestyle. Making an effort to be outside means there is less chance of wiling away hours plopped down in a chair inside. Instead, there’s a greater chance of moving more by puttering in the yard, or walking your dog in the neighborhood.

“I encourage you to make the most of spring by getting outdoors as soon as you can,” said Naughton. “Bring your cellphone for safety but leave the earbuds at home so you can fully enjoy the sights and sounds as the world around you blossoms and blooms. Connecting with nature will do your brain and body good.”

New York state is currently waiving all park fees in state, local and county parks. Click here to FIND A PARK.

For more information on how to practice social distancing while enjoying the outdoors, visit the New York State Department of Health website.

Tim Truax

Why I Donated Stem Cells

About three years ago, Excellus BlueCross BlueShield Network Analyst Tim Truax felt inundated by stories about children dealing with cancer. A couple of them hit really close to home. He saw the lives of a close friend — and then a family member — turned upside down when they learned of their children’s cancer diagnoses.

“I wanted to find a way to help, but quickly realized that all I could do was respond with the usual platitudes that we all say when we don’t know what else to say or do,” said Truax. “I’m so sorry to hear that.” “I’ll keep you and your family in my prayers.” “If you need anything, please let me know.”

All of these usually heartfelt responses seemed insufficient.

Be the match

For Truax, an answer came a couple of years later in a most unlikely place, Golf Digest. That’s when an article detailing former PGA Tour player Jarrod Lyle’s battle with acute myeloid leukemia caught his eye.

The article noted that the Australian golfer had undergone bone marrow transplants as he battled the disease. Highlighting a procedure whereby people can determine if they could be a match for anyone on a bone marrow waiting list, the article linked to the national marrow donor program, BeTheMatch.org.

Online, Truax learned that anyone who is between the ages of 18 and 44, is committed to donating to any patient in need and meets the health guidelines makes an ideal bone marrow donor candidate.

Truax decided to register with BeTheMatch.org. He created an account, answered some questions and requested a registry kit. It arrived about a week later.

The kit’s instructions involved touching the inside of his mouth with cotton swabs. Then he sent the cheek cell swab samples to BeTheMatch.org.

The Green Light

In a matter of weeks, Truax was matched to a 23-year-old male who was battling acute lymphocytic leukemia. He agreed to participate in additional testing to see if he’d be the best candidate.

Once Truax received the green light to move ahead in the donation process, he met with Upstate Medical University doctors, who conducted additional tests.

Preparing for stem cell donation

Soon after, Truax learned that the patient with whom he was matched needed a stem cell, rather than a bone marrow, donation. His preparation changed slightly given the change in donation.

For the actual donation, he was hooked up to what looked like a dialysis machine. As Truax described it, this machine took stem cells, along with red and white blood cells, from one arm. At the same time, it injected blood and some clotting factors into the other arm. The procedure took six hours. Then, he was able to go home for a couple of days of recovery.

In remission

Truax was relieved and happy to hear that thanks to his donation, the young man’s cancer was in remission. Truax, however, counts those feelings as secondary to his desire to spread the word regarding the relative ease of the stem cell donation process. He speculated that the process may have been a little more difficult if he had donated bone marrow.

Still, the process was far easier than anticipated.

“I honestly thought there would be more to it,” he said.

Tim Truax

Photo of Tim Truax

Prediabetes: More Common Than You Might Think

Nearly 1 in 10 upstate New Yorkers has been told they have prediabetes. Pat Salzer, a Registered Dietitian and Workplace Wellness Support Coordinator with Excellus BlueCross BlueShield, is one of those people.

Why all the Fuss?

Salzer was diagnosed with prediabetes 15 years ago.

She works to manage her prediabetes by applying what she preaches as a dietitian to what she practices in her own lifestyle. She acknowledges that it’s challenging to manage her prediabetes, especially when it comes to healthy eating, sleep and stress. But, she works hard to stay consistent with healthy habits. For example, she uses her own portion containers to take home leftovers from a restaurant and she sticks to a consistent bedtime. She also enjoys physical activity with friends to help keep her active and socially connected.

Why all the fuss? Though the “pre” may lead you to believe that it isn’t serious, prediabetes is a serious disease. People with prediabetes have up to a 50 percent chance of developing type 2 diabetes over the next 5-10 years. It also increases the risk of heart disease and stroke.

90 percent don’t know they have it

Prediabetes means that your fasting blood sugar level is higher than normal but not yet high enough for you to be diagnosed with type 2 diabetes.

The rising of blood sugar levels associated with type 2 diabetes occurs when your body does not respond to the hormone insulin properly. This is known as insulin resistance. Insulin resistance leads to more glucose (sugar) in the bloodstream, raising the blood sugar levels to higher than normal. High blood sugar levels can be very damaging to your body.

While 1 in 3 U.S. adults has prediabetes, 90 percent of them don’t know they have it.

Prediabetes generally shows no signs or symptoms. Damage can be happening to your eyes and blood vessels over time even before the disease progresses to type 2 diabetes.

Know Your Risk for Prediabetes

There are many things that can put someone at risk for developing prediabetes.

Many of the risk factors for prediabetes are modifiable. That means that you can take steps to reduce your risk. You may be at risk for prediabetes if you:

  • Are overweight
  • Are physically active less than 3 times per week
  • Eat a diet high in processed foods and sugar-sweetened beverages
  • Smoke (Smoking damages the organs and cells of the body. According to the CDC, people who smoke are 30-40 percent more likely to get type 2 diabetes than people who do not smoke)

Other risk factors are not modifiable. These include having a parent or sibling with type 2 diabetes, race, and previous diagnosis of gestational diabetes.

But First, Diagnosis

The first step is to talk with your doctor about your risk. Your doctor may suggest doing a fasting blood sugar test to find out if you have prediabetes.

A fasting blood sugar test is very common. The blood sample for this test is taken after you fast overnight or for at least eight hours. The results will show if your blood sugar levels are normal or indicative of prediabetes or type 2 diabetes.

  • Normal: below 100 mg/dL
  • Prediabetes: 100 mg/dL to 125 mg/dL
  • Type 2 diabetes: 126 mg/dL or higher

Other blood sugar tests include an A1C blood test and an oral glucose tolerance test. A conversation with your doctor will help determine the right blood test for you.

Taking Steps to Manage Prediabetes

Prediabetes is serious, but it can be managed and is even reversible. Once Salzer became aware that she was prediabetic, she could take steps to manage it.

Making healthy lifestyle modifications can help you control your blood sugar levels. Lifestyle modifications include:

  • Eating a diet rich in vegetables, fruits and lean meats and avoiding foods that are high in sugar or highly processed. Salzer recommends meal planning as they key to having a healthy pantry and refrigerator.
  • Incorporating physical activity into daily life. Salzer suggests making exercise a social activity by walking with friends or taking a group fitness class.
  • Quitting smoking. For help with quitting, visit SmokeFree.gov

For Salzer, it’s not always easy, but she finds the joy in caring for her body. “Grocery shopping and cooking can be therapeutic and fun,” said Salzer, Her routine is to practice healthy habits most of the time, with some room for dark chocolate. “It’s all about balance,” she adds.

 

A free, downloadable educational poster on prediabetes is available at ExcellusBCBS.com.

How to Skip Traffic and Get a Workout, All Before 8am

The average American commute is getting longer. Between construction, accidents and traffic, it seems there is always something stopping you from getting to work on time.

The daily grind of his commute is what led Scott Pudney, a Software Engineer with Excellus BlueCross BlueShield to start biking to work. Pudney began by riding with a co-worker who lived nearby, which helped him get used to biking in traffic. He admits that biking to work has challenges, like showing up sweaty, storing his bike on site, and riding in the rain. Despite those challenges, Pudney says that having a bike that is capable, safe to ride and easily maintained made his new commute worth it.

This summer, you too can experience the benefits of biking to work.

it won’t burn a hole in your pocket

Cars are expensive. Just this year, the cost of owning a car has gone up to over$9,000 a year. On the other hand, it costs 30 times less to keep bikes in shape. So, if American drivers were to make just one four-mile bike round trip a week, they would save almost 2 billion gallons of gas a  year.

burn fat not fuel

On average, bicycle commuters lose  13 pounds in their first year of cycling alone. With biking, you can get your workout in before work, without all the hassle of paying for and finding time to hit the gym. Plus, because it’s low impact, biking is great for your bones and joints.

Stay Safe

Biking to work is only effective if you can stay safe on your bike. Pudney recommends finding the safest route, obeying traffic rules and making yourself seen.

Follow these tips to get the most out of your new commute. While many of them might seem simple, Pudney adds that “as a biker, you are much harder to see, therefore, you need to follow the rules and be twice as careful to make it to your destination.”

  • Helmets.  You’ve heard this one since you were little; every bike ride should begin with putting on a helmet. But it’s equally important that your helmet fits you right. Follow these steps to ensure your helmet can protect you on your ride.
  • Crash Prevention.  If you’re riding a bike, you should follow the same rules as people driving a car. For a reminder on the traffic laws, check the National Highway Traffic Safety Administration. Pudney says that while you “might feel the urge to skip traffic by weaving in and out of cars…you should maintain a straight, predictable line so cars can see you from far away. Popping out of nowhere might not only scare drivers, but also increase your risk of an accident.” You can also avoid a potential crash by staying alert of the traffic around you. If you can anticipate what others may do, it can help you prevent a crash.
  • Signal. Bicycles don’t come with turn signals and brake lights. But fortunately, there’s already a universal language for turns and stops on a bike.
  • Be Seen. An avid cyclist, Eileen Mazzo,  Financial Analyst at Excellus BlueCross BlueShield, suggests increasing your visibility, by adding a “flashing white front light, a flashing red rear light, and reflectors” to your bike.

How to Get Started

Ready to give biking to work a try? Here are some tips to get you started.

  • Tune Up. Before you head out, make sure you are riding a bike that works and fits you. Check the brakes, tires and gears to prevent problems down the road.
  • Plan Your Route. Depending on how you drive to work, you may need to find a new route that helps you avoid the highway on your bike. Choosing a route with less traffic and slower speeds can be a good option for new bikers. Your safest route may be one away from traffic altogether in a bike or on a bike path.
  • Be Kind. A little kindness on the road goes a long way. Mazzo says that, it’s great to wave or even say thank you when cars are courteous. It makes them think of the cyclist in a more personal and respectable way.
  • Try a Bike Share. If you don’t own a bike, a bike share program can help! Bike sharing is a rental system, whereby you can pick up, ride and drop off bicycles at numerous points across the cities – usually at automated stations close by. Rochester has an established bike share program called Pace, and Syracuse is starting to break into the bike share program with Gotcha.  For more information on bike sharing, check out 12 Things to Know Before Using a Bike Share.

Ins and Outs of a Volunteer Vacation

Planning a summer vacation? Why not  take a trip that makes a difference and lets you explore the world? Consider taking a volunteer vacation.

What’s a volunteer vacation? While you are off exploring the world, you could also be living with a host family, working in the community, and getting to know the local people.

If you’re on the fence on this travel trend, check out some more reasons to try it out.

The Best Way to Experience the Culture

Dr. Gregory Carnevale, a Chief Medical Officer at Excellus BlueCross BlueShield, went to Haiti for a volunteer vacation. He said it was amazing “to see a different part of the world and to be able to help a population that has nothing compared to what we have here in the US.” Carnevale and the volunteer team were deeply immersed in the Haitian culture through their work in a local orphanage.

Dr. Gregory Carnevale on his volunteer vacation

You can also enjoy authentic home-cooked meals from local villages, while becoming immersed in the local language. Learn the rich history of the culture around you by attending traditional festivals and holiday celebrations with your host family or fellow volunteers.

Carnevale adds that,”volunteer vacations give not only meaningful perspectives on difficult issues in other parts of the world, but also how different people live their daily lives.”

Explore the World and Give Back

Pat Salzer,  a Registered Dietitian and Workplace Wellness Support Coordinator with Excellus BlueCross BlueShield, visited Thailand on her volunteer vacation. The experience gave her the opportunity to explore a beautiful location with breathtaking views while she was working for the community there.

Salzer and husband on their volunteer vacation

Not only can you explore picturesque places, but you can contribute to a meaningful cause. By having this sense of purpose in your travel, you can opens the doors for learning about the people in the communities you serve.

Friendships

During these programs, you’ll likely create life-long friendships with host families and other volunteers. Salzer stresses that this was her favorite part of her volunteer vacation. She knows that, “the bonds that are made with the family who we help build their home are lasting memories.” Salzer adds “even if language is a barrier, we are able to communicate and learn about other.”

Salzer and her husband on their volunteer vacation

Life Changing

Many people who choose a volunteer vacation are forever impacted by the experience. The lessons learned through the immersion into another culture are often something that become  integrated into daily life when the trip is over. There’s also the opportunity to teach others from those lessons and encourage more acceptance of the culture you experienced.

Where to begin

Here are some possible programs to choose from:

  • International Volunteer HQ is the most widely-used provider of volunteer travel, and works with local organizations so that costs stay low and go directly towards community projects and jobs.
  • Volunteering Solutions offers multiple excursions that you can pick while volunteering. Some include Safari tours, bungee jumping, and language courses.
  • WWOOF pairs those who want to learn about organic farms with farm-owners that want to share their skills and lifestyles.
  • UN Volunteers assignments generally run for six to 12 months, with the possibility of extending for one to two years. If you are looking for a long-time commitment, this program would be a great fit.
  • Transitions Abroad can help you search through the many programs throughout the world to find your perfect match. Just put in the country or region and it will provide the programs!
  • REI Volunteer Adventures combines outdoor adventuring with volunteering. Programs are one to two weeks, and range from relocating sea turtle nests to helping rangers renovate trails.

Important Tips:

  • Decide the type of work before hand by researching the destination. Making sure your program is a good match for you will make the trip most memorable. Carnevale says that advance planning is critical to avoid unnecessary worries. A lot of people forget to consider time-off, necessary immunizations, travel documents, travel arrangements, currency, language barriers, etc.
  • Contacting the organization and asking a lot of questions will ensure that you know all the details of your program before you leave. Even asking people that have done the program previously will give you good background information.
  • By working with certain local organizations, fees are low and usually go towards community projects or employment. You can save money, and do good.
  • Creating a budget before the trip will help you plan out your extra activities throughout the entirety of the program, while also keeping you on track for your spending goal.

How Knowing the Signs of Stroke Saved My Life

“You’re too young to have a stroke!”

That’s what I’ve heard countless times since I had my first Transient Ischemic Attack (TIA), or mini stroke, at 24 years old. After suffering a second stroke-like episode at age 28, I can say firsthand that strokes do not discriminate by age. In my family, many of the women have suffered a stroke when they were young. Because of that, when I was growing up, I was taught to be aware of the signs of stroke. That may have saved my life.

Every 40 seconds

A stroke happens when the blood supply to the brain stops or when a blood vessel bursts. When the brain doesn’t have oxygen, brain cells die, resulting in disability or death. According to the CDC, a person in the United States suffers a stroke every 40 seconds. Fortunately, timely treatment can lower the risk of disability and death from a stroke. That’s why you need to get help quickly when the sudden signs of stroke appear.

I knew I needed help

It was late February 2019 and I was 28 years-old. I suddenly felt the left side of my face begin to tingle. The sensation moved down my left side to my left arm, hand, leg and foot. My symptoms came on suddenly and got worse quickly. I do also suffer from hemiplegic migraines, which can mimic a stroke, but the symptoms develop slowly over the span of a few hours. This time, I knew something was different.

Within minutes, I had extreme weakness in my left arm and leg. My face started to droop on the left side and speech became difficult. I knew I needed help. This is where knowing the symptoms of a stroke and educating my family and friends became so important.

Sudden signs of stroke

The sudden symptoms I was experiencing were characteristic symptoms of a stroke. According to the CDC, the sudden signs of stroke include:

  • Numbness or weakness in the face, arm, or leg, especially on one side
  • Confusion or trouble speaking
  • Trouble seeing in one or both eyes
  • Difficulty with walking, balance, or dizziness
  • Severe headache with no known cause

When every minute counts

I was fortunate that the people who were around me recognized that I was having a stroke. They knew I had to get to the hospital as soon as possible to ensure I received the “blood clot busting” drug – Tissue Plasminogen Activator (tPA). This drug works to dissolve any clots and helps regain blood flow to the brain. Furthermore, it helps reduce the risk of longer lasting residual effects from a stroke. However, there is only a short window of time that this powerful drug can be administered.

There are several other treatment options for stroke. The recommended treatment depends on the cause of the stroke. Some strokes are treated with a mechanical device that removes or breaks up the blood clot. Other options can include controlling high blood pressure and surgery.

With any treatment, time is crucial when a stroke is suspected. Every minute counts. You, and those surrounding you, should take quick action. That’s why it was important for the people around me to move fast and for me to note the time my symptoms started.

Act F.A.S.T.

If you think someone may be having a stroke, it’s important to remember to act F.A.S.T.:

  • F = Face. Ask the individual to smile. Does one side of their face droop?
  • A = Arm. Ask the individual to raise both arms. Is one arm drifting down or appearing weak?
  • S = Speech. Ask the individual to repeat a simple phrase. Is the speech slurred or confused?
  • T = Time. Note what time the stroke symptoms first appeared. Call 9-1-1 right away.

Knowing the signs of stroke may someday save your life, or someone else’s life.

Risk factors and causes

I am lucky that I knew my family history of stroke and was taught from a young age about the signs and symptoms of stroke. It allowed me to be prepared for this situation, to educate others, and understand my risk for having a stroke. Aside from family history, your sex and race or ethnicity can also increase your risk for stroke. While a stroke can occur at any age, the risk for stroke does increase as you get older.

There are many causes of stroke. According to the CDC, the leading causes of stroke are high blood pressure, high cholesterol, smoking, diabetes, and obesity. You can help prevent a stroke by making healthy lifestyle choices like eating a healthy diet, exercising regularly, and quitting smoking.

Walking down the aisle

Doctors are still working to formally diagnose the episode I had in February. Fortunately, the quick action of those around me and the administration of the tPA helped to lessen the severity of my side effects. After my stroke, I needed in-home physical and occupational therapy. Without the tPA, the residual side effects could have been much more severe.

Now, thanks to hard work and determination, I’m walking again without the assistance of a walker or cane. Some days when I get tired, I still notice weakness on my left side. But for the most part, I am proud to say that I have made a full recovery. I’m even going to achieve my goal of walking down the aisle on my upcoming wedding day without a cane.

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