https://connect.bcbstx.com/health-and-wellness/en-USTelligent Community 12https://connect.bcbstx.com/health-and-wellness/b/weblog/posts/3-things-skin-cancerMon, 08 Jun 2026 21:37:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:bc660698-6686-40d5-a953-bbd296692baaBCBSTX Connect TeamEven though skin cancer is the most common cancer, many people don’t think they’re at risk. But everyone needs to protect their skin and pay attention to any changes. Protect Your Skin To protect your skin, you need to know the risks. Many people know some of what they need to do to stay safe. But there are common misconceptions that can increase your risk. You may not know these three key facts. 1. People of any age can get it . You don’t have to be older or have had a lot of exposure to the sun to get skin cancer, says M.D. Anderson Cancer Center . More exposure to UV rays does increase your risk, but you can get it even without years of exposure. Melanoma, the most dangerous kind of skin cancer, is the most common form of cancer in young adults (25 to 29) and the second most common form in people 15 to 29 years old. And sun exposure at a young age raises the risk for getting skin cancer later in life. Protecting your skin is a lifelong job, starting with childhood. 2. You don’t have to have light skin to get it . Skin cancer is more common in people with light skin tones, but death rates are higher for people with darker skin tones. T hat’s likely because it’s caught much later. People of all skin tones need to protect their skin and be aware of their risks. And everyone needs to pay close attention to changes in their skin. Get any areas of concern checked out right away. 3. Everyone needs sunscreen year-round. You shouldn’t skip the sunscreen just because it isn’t sunny or hot. Harmful UV rays don’t take a break in the cooler months. And UV rays can cause skin damage through clouds. Cut Your Risk The best way to stay safe is to prevent skin cancer. Here’s what to do to cut your risk. First, remember that protection from ultraviolet (UV) radiation is important all the time. But it’s good to be extra careful when you’re outdoors a lot, such as those long summer days. Second, know that the hours between 10 a.m. and 4 p.m. in the late spring and summer are the most hazardous for UV exposure outdoors in the U.S. Easy choices for protection: Find shade, especially during midday hours. Wear clothing to cover your legs and arms. Wear a hat with a wide brim. Make sure it shades your neck and ears as well as your face. Use sunscreen with a sun protection factor (SPF) of 15 or higher. Make sure it has both UVA and UVB (broad spectrum) protection. Wear sunglasses that block both UVA and UVB rays. Avoid indoor tanning. Catch Problems Early Skin cancer is most successfully treated when caught early. Talk to your doctor about what screening you might need for skin cancer. And be on the lookout yourself for any changes. The Skin Cancer Foundation says self-exams are a key to early detection. Be sure to check the areas that don’t get direct sun exposure as well as the areas that do. What you’re looking for are changes on your skin: Look for any new moles or growths. Look for any older ones that have started to grow or change. Look for a lesion that itches, bleeds or doesn’t heal. Skin changes can happen at any time. If you find a new spot or one that’s changing, it's time to check in with your doctor. Sources: Fact vs. Fiction: Debunking Common Misconceptions About Skin Cancer, Sun Safety , American Cancer Society, 2024; Melanoma Warning Signs: What You Need to Know About Early Signs of Skin Cancer , Skin Cancer Foundation, 2026; Reducing Risk for Skin Cancer , Centers for Disease Control and Prevention, 2026; Skin Cancer: Sun Safety Facts , CDC, 2026Health and WellnessCancerSkin HealthCancer Screeningshttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/back-pain-not-aloneMon, 08 Jun 2026 14:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5da3b345-3ed6-49bd-b1ea-43b7cff0a717BCBSTX Connect TeamYou may have a dull ache in your back that just won’t go away. Or you may feel a sharp, sudden pain that stops you in your tracks. Either way, you want the pain to stop. Back pain can come from accidents, overuse and injuries like lifting something that’s too heavy, or even from carrying a heavy shoulder bag. Something as simple as bad posture or bending the wrong way can lead to back pain. Back pain is so common that 8 out of 10 people experience it at some point in their lives. But there are ways to treat or prevent it, depending on what’s causing your pain. What Type of Pain Is It? Mechanical Back Pain Mechanical back pain is when something in your back is either too tight, out of place — or both. When this happens, you can get inflammation in the muscles, ligaments and tendons leading to pain and discomfort. This kind of back pain is common. Some types include: Ruptured or Herniated Disk : Think of the disks between your vertebrae as jelly-filled sacs. Imagine they burst and leak. This is one of the issues that sometimes requires surgery. Disk Degeneration : This boils down to a worn-out pad between your vertebrae. Think of moving parts in a machine that have pads or grease between them to protect each part when they come close to touching. When the pad or oil breaks down, the parts start knocking against each other. Your vertebrae are like the machine parts. Muscle Spasms: Muscle spasms, also called muscle cramps, are painful tightening of your muscles. They are common and unpredictable. Experts don’t really know why they happen, but there are a lot of theories. Muscle fatigue, not enough stretching, exercising in the heat, stress and dehydration are some of the reasons cited. Muscle Tension: Sometimes muscles tense up to a point that makes the back ache. It can happen after you’ve been in one position for a long time. Repetitive motions like raking leaves or shoveling snow can also trigger it. Is it Acute or Chronic? If back pain comes on suddenly and doesn’t last longer than six weeks, it’s acute. Acute back pain is the most common type. It often goes away on its own. You may take over-the-counter pain or anti-inflammatory medicine to help. But the key to managing acute back pain is to keep moving. There aren’t specific exercises recommended for acute back pain. Regular day-to-day movement helps reduce stiffness and pain, and helps you get back to normal sooner. Usually, acute back pain does not require surgery. Chronic back pain is less common than acute pain. It may come on suddenly or gradually, but it hangs around for at least three months. Treatments for chronic back pain are either non-surgical or surgical. Non-surgical treatments are usually the first option, and they fix the problem most of the time. Medical Back Pain In rare cases, back pain turns out to be the result of something medical rather than mechanical. Back pain can happen with kidney stones or a kidney infection, various forms of arthritis, and a number of other conditions. The important thing to know is when to get help from a doctor. When to See the Doctor It’s time to see your doctor if your back pain gets worse over time or spreads to your limbs or if you have any of these symptoms along with your back pain: Trouble urinating Loss of control of your bladder or bowels Weakness in your legs Numbness or tingling in your legs Fever Weight loss when not on a diet Also see your doctor if the pain is the result of a fall or other injury. If your back pain does not include those symptoms, you can try rest, hot or cold packs, and an over-the-counter pain medicine. Check with your doctor about what OTC pain medicine is best for you. Go to the doctor if your back pain has not improved after a few days. If you are in moderate to severe pain, be sure to stop exercising and doing other activities that make the pain worse until you can see your doctor. This will help you avoid making the injury worse. How to Manage the Pain The addiction that can come with using strong pain drugs is a major concern. So most doctors will help you find other ways to treat your back pain. This could include physical therapy, stretches and core-building exercises, or even meditation. If you are overweight or out of shape, diet and exercise can help. In some cases, surgery may be recommended. Can We Prevent Back Pain? In general, exercising regularly and maintaining a healthy weight and a healthy diet with plenty of vitamin D and calcium can help prevent back pain. One of the best ways to avoid back pain is through regular stretching and exercise . Flexibility gained through stretching helps protect you from injury. And being fit strengthens your muscles and gives your back support. Focus on exercises that strengthen your core muscles. A strong core helps with posture and protects your spine. Be sure to talk to your health care provider about what is safe and effective for you before starting any new exercise or stretching routine. The Mayo Clinic also suggests three “smart” steps to prevent back pain: Stand smart: Keeping good posture can reduce stress on your back muscles. Sit smart: Try to make sure your chair has good back support. And if you’re sitting for a long time, regularly change your position and get up and walk around a little bit. Lift smart: Make your legs do the work when you lift something. Keep your back straight — bend only at the knees. And keep the load close to your body. You can’t change some reasons behind back pain, like age. But you can take these steps to help. Lose weight: Extra pounds can cause stress and pain in the back. Treat illness: See your doctor about arthritis, infections and other health issues. Sources: Back Pain , National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2023; Back pain , Mayo Clinic, 2024; Back Pain , MedlinePlus, U.S. National Library of Medicine, 2025Joint and Bone HealthMuscles and BonesHealth and WellnessBack PainMusculoskeletalHealth Conditions and Preventionhttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/diabetes-vision-know-connection-steps-prevent-problemsMon, 08 Jun 2026 11:42:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:21c6ead7-1da1-44d2-805b-ba8b70ea78abBCBSTX Connect TeamPeople living with diabetes can have eye problems that lead to vision loss or blindness. And diabetic eye disease often has no early symptoms. That’s why an annual eye exam is critical for people with diabetes. The longer you have diabetes, the greater your chance for diabetic eye disease. Everyone with Type 1 or Type 2 diabetes is at risk, but the risk is higher for African American and Hispanic people with diabetes. Diabetic Retinopathy: Damage to the Retina Diabetic retinopathy is a common type of diabetic eye disease. High blood sugar causes tiny blood vessels in the eye to grow and leak blood and other fluids onto the retina. The retina is a thin group of cells at the back of the eye. When light hits the retina, it sends signals to the brain to form visual images. Diabetic retinopathy damages the retina, causing vision loss. Warning signs of the disease may include: Spots or floaters in your field of vision Blurry vision A dark or empty spot in the center of your vision Changes in vision or poor night vision These symptoms can come and go, but even if it seems like they have gone away, the problem can cause ongoing damage. In early stages, people often don’t experience any symptoms. That’s why it’s so important to have a comprehensive dilated eye exam every year. Regular eye exams can detect problems early when they can be more successfully treated. Early diagnosis and proper treatment can greatly lower the chance of blindness. Other Diabetes-Related Eye Problems Diabetes has been linked to other eye diseases , including: Macular edema: A form of retinopathy where fluid leaks into the focal point of the eye, causing blurred vision. Cataracts : A clouding of the eye’s clear lens that blocks light. Anyone can get cataracts, but people with diabetes are 60 percent more likely to get them. They can also get them at a younger age, and their cataracts can get worse faster. Glaucoma : A building of pressure in the eye that pinches the blood vessels that carry blood to the retina and optic nerve. This damage to the retina and nerve can cause vision loss. Protect Your Vision Take steps to protect your eyes: Keep your blood sugar and blood pressure levels under control. Eat well. Stay active. Maintain a healthy weight. Take your medicine as instructed by your doctor. Check out the Healthy Living section of the American Diabetes Association website to learn more about managing diabetes. And remember, yearly eye exams are the best way to spot problems early when they’re easiest to treat. You may even save your eyesight. Share Your Eye Exam Results with Your Doctor Your primary care provider needs a copy of your test results from your eye doctor to keep your diabetes plan of care current. To make sure you get the best care, ask your eye doctor to share the results of your eye exam with your PCP within two weeks of your eye exam. That way you can discuss the results with your PCP. It also helps make sure you get the right care at the right time. If your doctor hasn’t talked to you about having an eye exam, make sure to ask about one at your next visit. Sources: Diabetic retinopathy , Mayo Clinic, 2025; Diabetic Retinopathy , National Eye Institute, National Institutes of Health, 2025; Get a Dilated Eye Exam , NEI, 2025; Cataracts , NEI, 2025; Glaucoma , NEI, 2025; Eye Complications , American Diabetes AssociationHealth and WellnessManaging Your DiabetesHealth Conditions and PreventionDiabetesVisionhttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/gestational-diabetesWed, 03 Jun 2026 09:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ae89f5ea-3430-4ab6-8218-be3f50946548BCBSTX Connect TeamWhen you’re an expecting mom-to-be, you’re likely focused on doing all you can to deliver a healthy baby. You probably watch the foods you eat, take your prenatal vitamins and try to get some exercise. So, if you’re healthy, why would diabetes be on your radar? It turns out pregnant women have a risk for a form of diabetes called gestational diabetes. About 8 to 10 percent of pregnant women will develop it. Like the other types of diabetes, gestational diabetes changes the way your body processes sugar (glucose) . Pregnant women are usually tested in the middle of pregnancy at 24 to 28 weeks because this is around the time it can appear. Often there may not be symptoms or they are hard to notice. Some symptoms can include being overly thirsty and urinating more, which are normal during pregnancy. There are some health problems, such as prediabetes or obesity, that have clear links to gestational diabetes. Family history can also play a role in the risk for the condition. Hormone changes during pregnancy can be another cause. These changes can make the body resist insulin or prevent it from making enough. When the mother’s body can’t make all the insulin it needs, glucose builds up in the blood causing high blood sugar. High blood sugar can harm your health and the health of your baby. There is a greater risk of your baby having a higher birth weight or problems during delivery. Without treatment, the baby could also have blood sugar, feeding, breathing and heart problems at birth. It’s vital to work with your doctor to keep your blood sugar level in a safe range. A healthy eating plan and regular exercise are two ways. Be sure to check your blood sugar level often and take insulin medicine if your doctor prescribes it. In many cases, blood sugar levels return to normal after giving birth. The good news is that gestational diabetes is treatable. The key is keeping blood sugar under control. With controlled blood sugar during pregnancy, moms and babies have much lower chances for problems and much better chances for a healthy delivery. Sources: Gestational Diabetes , American Diabetes Association; Gestational Diabetes , Mayo Clinic, 2025; Gestational Diabetes , Cleveland Clinic, 2024Health and WellnessUnderstanding DiabetesGestational DiabetesPregnancy Diet and HealthDiabetesFamilyPregnancyhttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/social-media-mental-healthThu, 21 May 2026 20:24:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:e51c870f-3186-490e-ac1b-649398033b05BCBSTX 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, 2025Health and WellnessBehavioral HealthMental HealthTeen HealthHealthy Mindhttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/childhood-obesityThu, 21 May 2026 20:13:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:8cb7b772-bee2-4960-be6a-76ae47ba9680BCBSTX 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, 2024Health and WellnessExerciseHealthy EatingChildhood ObesityDiabeteshttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/4-goals-family-fitnessThu, 21 May 2026 16:11:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:55225064-9882-4802-a096-6f53dd9a4312BCBSTX 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 . Recommended sleep times by age: Babies 4 to 12 months: 12 to 16 hours Toddlers 1 to 2 years: 11 to 14 hours Children 3 to 5: 10 to 13 hours Children 6 to 12: 9 to 12 hours Teens 13 to 17: 8 to 10 hours Adults 18 to 60 : 7 to 9 hours Adults 60 and over: 7 to 8 hours Sticking to a consistent sleep plan, even on weekends, can help children and adults 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. The American Academy of Pediatrics recommends these screen time limits: No screen time for children under 2 One hour per day for children 2 to 12 Two hours per day for teens and adults 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, 2024; About Sleep , CDC, 2024; 6 tips to reduce children's screen time , Mayo Clinic, 2023Health and WellnessExerciseChildren’s HealthChildhood ObesitySleephttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/anxiety-disorderMon, 18 May 2026 16:41:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:faaf89d8-caac-4031-bd4a-58b3a91864b0BCBSTX 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, 2023Health and WellnessBehavioral HealthMental HealthHealthy MindUnderstanding Depression and Anxietyhttps://connect.bcbstx.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:ad802028-081a-4334-800f-e74f28d7fd88BCBSTX 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, 2025Understanding Heart DiseaseHealth and WellnessWomen’s HealthUnderstanding Heart HealthHeart HealthStrokeNutritionhttps://connect.bcbstx.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:da22acbc-0876-4653-bd52-06f772c39298BCBSTX 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, 2024Lung HealthAsthmaChildren’s HealthTeen HealthHealth Conditions and PreventionUnderstanding Asthmahttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/summer-heat-safety-remindersTue, 05 May 2026 15:21:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:e00c82cb-4b1a-4456-b2a2-a7ffd32eb054BCBSTX 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, 2026Heat SafetyHealth and WellnessHeat ExhaustionSummer SafetyHeat Stroke Symptomshttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/stop-smokingMon, 04 May 2026 23:39:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:83f5e80e-76fc-41ce-affe-a875cc340802BCBSTX 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), 2024Stop SmokingLung HealthHealth and WellnessCOPDQuitting is Good for Your HealthHeart Healthhttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/vaping-vs-smokingMon, 04 May 2026 20:19:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:2c86077c-e4a0-4e07-9084-7ca559e4d31fBCBSTX 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, 2025Stop SmokingLung HealthHealth and WellnessAddictionQuitting is Good for Your Healthhttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/healthy-kidneysMon, 04 May 2026 16:35:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:6ab80edc-7dc4-48a6-8218-284b3e314a05BCBSTX 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 DiseaseKidney HealthHealth and WellnessDiabeteshttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/reducing-exposure-on-high-pollution-daysMon, 04 May 2026 15:45:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cd866e6c-8380-4012-bba7-d5b38a57c010BCBSTX 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, 2025Lung HealthHealth and WellnessAsthmaChildren’s HealthLiving with Asthmahttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/pregnancy-mental-healthMon, 04 May 2026 15:24:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:28da6063-ade8-4728-b1c2-eea519f8ceccBCBSTX 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, 2023Health and WellnessWomen’s HealthMental HealthPostpartum CarePostpartumDepressionPregnancyPostpartum Depressionhttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/symptoms-of-type-2-diabetesMon, 04 May 2026 09:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:b17d3dbf-7cac-47c2-a7b1-a3490ec4238eBCBSTX 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 AssociationHealth and WellnessUnderstanding DiabetesDiabetesType 2https://connect.bcbstx.com/health-and-wellness/b/weblog/posts/kidneys-chemical-factories-bodyMon, 04 May 2026 09:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:2f34a058-f66c-44e9-a769-e10b6720d703BCBSTX 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 DiseaseKidney HealthHealth and WellnessDiabeteshttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/a-hug-only-takes-10-seconds-but-the-benefits-last-foreverMon, 13 Apr 2026 15:26:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:89953e2a-ba49-4743-8428-839cdc881fb7BCBSTX 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, 2023Health and WellnessStress ReliefMental HealthHeart Health TipsHelpful Tips about Heart DiseaseHealthy Mindhttps://connect.bcbstx.com/health-and-wellness/b/weblog/posts/teen-mental-healthMon, 06 Apr 2026 16:31:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:9d873d70-c8a2-44c7-ba97-17c08f04c396BCBSTX 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, 2025Health and WellnessChildren’s HealthMental HealthDepressionHealthy MindUnderstanding Depression and Anxiety