Stronger Starts: Why Preventive Health Matters Most in the Fall

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Fall has a way of nudging us back into rhythm. Calendars settle, routines return, and it’s an ideal moment to schedule the check-ins that keep small issues from becoming big ones. That’s the spirit of preventive care: catching problems early and staying a step ahead. The CDC frames it simply—regular visits, screening tests, vaccines, and even routine dental cleanings help you stay well and spot concerns when they’re easier to treat (CDC).

A great place to start is blood pressure. Hypertension often has no symptoms, but it raises your risk for heart disease and stroke. The U.S. Preventive Services Task Force recommends screening all adults, with yearly checks for people 40+ or at higher risk. If a reading is high, they advise confirming it with measurements outside the clinic before starting treatment (USPSTF).

Don’t forget your mouth. Oral health is part of whole-body health. The American Dental Association notes consistent associations between periodontal disease and systemic conditions like cardiovascular disease and diabetes. While causality is still being studied, the shared risk factors and links underscore why cleanings and periodontal care matter.

And then there’s the season itself. Respiratory viruses ramp up in the colder months, which is why fall is prime time for a flu shot. CDC guidance for the 2025–2026 season says vaccination should ideally be offered in September or October, with vaccination continuing as long as flu viruses circulate (CDC Flu Guidance).

If you like a checklist, try this simple fall tune-up:

  • Book an annual wellness visit and ask what screenings you’re due for based on age and risk
  • Get your blood pressure checked; if it’s elevated, confirm with home or ambulatory readings
  • Schedule a dental cleaning and talk to your dentist about gum health
  • Get your flu shot in September or October

None of this requires a dramatic overhaul. It’s a few calls, a couple of short appointments, and a small investment of time now that pays you back in fewer surprises later. Use the momentum of fall to lock in those basics—so you can head into winter feeling a little steadier, a little stronger, and a lot more prepared.

Screen Time vs. Real Time: Protecting Your Eyes and Your Energy

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What’s really going on?
The tech term for your struggle is Computer Vision Syndrome (CVS)—a cluster of symptoms like dry or tired eyes, headaches, blurred vision, and even neck tension. It’s surprisingly common: about 90% of people who spend three or more hours a day in front of a screen experience it (Source).

One culprit? Blink rate. When you’re deep in screen mode, your natural blink frequency drops from around 15–22 times per minute to just 3–7 (AP News). That means your eyes are spending too much time parched and under stress.

Enter the 20-20-20 rule
It’s simple, and that’s why it’s stuck around: every 20 minutes, look at something at least 20 feet away for at least 20 seconds (Children’s Hospital of Philadelphia AP News). Some real-world examples bring this to life: one worker described her vision going blurry after hours at her desk—taking that visual and mental timeout helped prevent full-blown migraines (New York Post).

Studies back it up—for dry-eye sufferers, sticking to the 20‑20‑20 rule for 20 days improved tear-film stability and eased irritation (Verywell Health). Other research confirms relief from burning or headache symptoms (Modern OptometryCardinus). A recent AP report also highlights how combining screen breaks with better desk setups—like larger monitors or proper distance—reduces eye strain far more than trendy blue-light gadgets (AP News).

And the myths?
Blue-light glasses may look cool, but the evidence says they’re mostly a placebo—your habits matter more than the filter on your frames (Verywell Health). Also, while the 20‑20‑20 shorthand is catchy, it’s really the act of taking consistent, visual breaks that counts—not the exact minute count (Medical News Today).

Quick tips for relief:

  • Adjust your screen so it’s arm’s length away and slightly below eye level
  • Keep artificial tears or a humidifier handy to combat
  • Turn off screens at least 30–60 minutes before bed to help your sleep cycle—since blue light can suppress melatonin

Bottom line? Your eyes are begging for micro-breaks—and that’s okay. Next time your vision starts to blur, take that 20-second glance out the window. It isn’t a waste of time—it’s the upgrade your eyes—and your clarity—have been asking for.

Healthy Habits for a Better Work-Life Balance

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Work-life balance is vital to maintaining both mental and physical well-being. In today’s hyperconnected world, blurred boundaries between work and personal life often lead to burnout, exhaustion, and strained relationships. Balance isn’t about an equal split between work and leisure, but rather a harmonious integration of both, where personal growth and professional success coexist.

One of the most effective ways to achieve balance is by setting clear boundaries. Establishing defined work hours, turning off notifications after work, and learning to say no to additional commitments can protect personal time and reduce the risk of overwork. Short, frequent breaks throughout the day also enhance productivity by improving focus and reducing fatigue. Research shows that even brief pauses can boost creativity and cognitive performance.

Engaging in personal activities such as exercise, hobbies, or time with family is equally important. These activities act as mental resets, helping to reduce stress and improve mood. Exercise, in particular, offers both physical and psychological benefits by boosting energy levels and enhancing overall well-being. Using time management strategies, like digital planners or task trackers, can ensure personal activities aren’t neglected amid busy schedules.

Organizations play a key role by creating supportive environments. Flexible schedules, remote work options, and access to mental health resources contribute to higher employee satisfaction and retention. When employees feel valued, they’re more engaged and productive, benefiting both the individual and the business.

Self-reflection is essential for maintaining balance long-term. Regularly evaluating how time is spent and whether current habits align with personal and professional goals helps identify areas for improvement. By making small, meaningful changes, individuals can achieve sustainable work-life balance and long-term success—improving their quality of life both inside and outside of work.

Get a Fresh Start by Decluttering Your Life

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Decluttering goes beyond tidying up your home—it’s about creating mental, emotional, and physical clarity. As warmer months bring renewed energy, many people feel inspired to reset their living spaces, minds, and routines. According to licensed psychotherapist Angela Buttimer, clutter exists in multiple forms—physical mess, emotional baggage, and even overcommitted schedules. To fully reap the benefits of a clean slate, a structured approach is key.

Let’s explore practical methods for decluttering and how they can positively affect your productivity, mental well-being, and overall happiness.

What Is Clutter and Why Does It Matter?

When you think of clutter, the first image that may come to mind is a messy closet or a junk-filled drawer. But clutter isn’t limited to physical objects—it can manifest as a cluttered calendar, strained relationships, or even an overactive mind weighed down by unresolved thoughts and stress.

Buttimer defines clutter as “anything in your life on a mental, emotional, relational, financial, or physical level that is not connected to your highest and greatest good.” Whether it’s excess possessions, negative self-talk, or unhealthy commitments, clutter drains your energy, hampers productivity, and creates stress.

Decluttering is about making space for what truly matters, allowing you to prioritize what adds value to your life. Research shows that an organized environment leads to better focus, lower stress levels, and improved decision-making.

Step 1: Start With Clear Intentions

Before diving into a major cleanup, it’s important to establish a clear purpose. Why do you want to declutter? What specific areas of your life need improvement? Defining your “why” provides motivation and focus.

Buttimer recommends writing down your goals and identifying what success looks like for you. Perhaps you want to create a peaceful home office, reduce mental distractions, or free up time in your schedule to focus on self-care. Whatever the objective, defining it on paper makes the process intentional and achievable.

Step 2: Break Down Your Goals Into Manageable Tasks

Decluttering can be overwhelming, especially if you’re dealing with years of accumulated possessions or deeply ingrained habits. To avoid burnout, break down your goals into smaller, actionable tasks.

For example, instead of trying to tackle your entire home in one weekend, start with a single drawer or closet. If you’re decluttering your mind, begin by journaling for 10 minutes a day to identify recurring stressors. Breaking the process into manageable steps ensures steady progress and prevents frustration.

Buttimer also suggests purchasing a simple calendar dedicated solely to tracking your decluttering goals. Use it to schedule short sessions, like 15 to 20 minutes of decluttering per day, and check off completed tasks to build momentum.

Step 3: Decluttering Your Physical Space

Physical clutter is the most visible form of disorganization, but its impact goes beyond aesthetics. Research indicates that a cluttered environment can elevate cortisol (the stress hormone) levels and impair cognitive functioning.

To start, focus on areas that affect your daily life, such as your workspace, kitchen, or bedroom. Apply the “one area at a time” rule to maintain focus. As you sort through items, ask yourself:

  • Does this item serve a purpose or bring joy?
  • When was the last time I used it?
  • Could someone else benefit from this more than I do?

Donate, recycle, or discard items that no longer serve you. Organize what remains in a way that is functional and visually appealing. This process not only clears physical space but also boosts your sense of control and accomplishment.

Step 4: Decluttering Your Mind

Mental clutter can be just as exhausting as physical mess. Worry, negative thoughts, and unfinished tasks can weigh you down and diminish your ability to focus. To declutter your mind, begin by identifying the root causes of mental stress.

One effective technique is daily journaling. Write down everything on your mind without judgment—this exercise can help you process unresolved thoughts and prioritize actionable tasks. Meditation and mindfulness practices are also valuable tools for calming an overactive mind and fostering clarity.

Additionally, consider digital decluttering. Reducing screen time, organizing digital files, and unsubscribing from unnecessary email lists can help minimize distractions and improve productivity.

Step 5: Decluttering Your Schedule

A cluttered schedule can lead to burnout, missed deadlines, and reduced quality of life. Many people overcommit to tasks or social events, leaving little time for rest and self-care. Decluttering your schedule involves assessing which activities align with your goals and which ones can be eliminated or delegated.

Start by tracking how you currently spend your time. Identify activities that consume energy without adding value. For instance, are there meetings that could be emails instead? Are you spending too much time on social media? Set boundaries by saying no to unnecessary obligations and reserving blocks of time for personal activities.

Buttimer suggests scheduling time for reflection and reassessment. Weekly check-ins allow you to modify your goals and address new challenges as they arise.

Step 6: Decluttering Your Relationships

Relationships, both personal and professional, can be a source of fulfillment or stress. Decluttering your social circle doesn’t mean cutting people off entirely—it involves setting healthy boundaries and surrounding yourself with supportive, positive influences.

Evaluate the quality of your relationships. Are there connections that drain your energy or contribute to negativity? If so, consider having honest conversations to address underlying issues or gradually distance yourself if necessary. Prioritizing meaningful connections can improve your emotional well-being and free up time for healthier interactions.

The Benefits of Decluttering

Decluttering is about more than achieving a tidy home—it’s a holistic process that can transform multiple aspects of your life. Some key benefits include:

  • Reduced Stress: A clean, organized environment promotes calmness and reduces mental overload.
  • Improved Focus: Eliminating distractions allows you to concentrate on tasks more effectively.
  • Enhanced Productivity: Clear spaces and clear minds lead to better time management and goal achievement.
  • Greater Emotional Balance: Decluttering toxic relationships and negative thoughts fosters emotional well-being.
  • Stronger Sense of Purpose: By prioritizing what truly matters, you align your actions with your long-term goals.

Maintaining the Momentum

Decluttering isn’t a one-time event—it’s an ongoing process that requires regular maintenance. Once you’ve cleared your space and mind, establish habits to prevent clutter from returning. Simple actions, like a weekly cleanup or monthly digital detox, can help sustain the benefits.

As you progress, celebrate your achievements, no matter how small. Each step brings you closer to a more organized, fulfilling life. With patience and consistency, decluttering can be a powerful tool for personal growth and positive change.

Wearable Tech: Advancements in Cardiovascular Disease Monitoring

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As cardiovascular diseases remain a global health crisis, researchers are exploring cutting-edge wearable technology to fill the gaps in traditional cardiac monitoring. Unlike conventional tools like stethoscopes, which offer limited diagnostic opportunities, wearable heart sound devices provide continuous, non-invasive tracking of cardiac activity, revolutionizing how heart diseases are detected and managed.

These devices are designed with advanced mechanoacoustic sensors that deliver high sensitivity without sacrificing comfort. Researchers at the City University of Hong Kong highlight innovations in material science and flexible design, ensuring wearables are user-friendly while capturing accurate heart sound data. However, challenges remain—such as noise interference and low-frequency signal detection—but ongoing research in denoising techniques is addressing these obstacles.

Key applications include remote patient monitoring and personalized diagnostics. By offering real-time data to clinicians, these devices enable early detection and precise interventions, significantly enhancing patient outcomes. For patients, wearables foster a proactive approach to heart health management, reducing long-term risks and mortality rates. Dr. Bee Luan Khoo, a leading researcher, envisions a future where wearable tech seamlessly integrates into clinical care, making heart monitoring as effortless as checking your step count.

Wearable heart sound devices are paving the way for more efficient, accessible cardiac care—ushering in a new era of personalized, preventive health care.

Fitness class

How to Reduce Your Risk of Diabetes

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Diabetes is a chronic condition that affects millions of Americans. According to the Centers for Disease Control and Prevention (CDC), nearly 16% of adults in the U.S.—or about 1 in 6—have diabetes.

Diabetes leads to inconsistent glucose levels in the bloodstream. Glucose, a type of sugar, is the main source of energy for the cells in our bodies. Insulin is a hormone that controls glucose levels. People who have diabetes may require medications or insulin injections to maintain healthy glucose levels.

Types of diabetes

There are three forms of diabetes: type 1, type 2 and gestational. Type 2 is the most common, representing about 90-95% of people with diabetes. It’s usually diagnosed in adults and is both preventable and sometimes reversible through weight loss, exercise and a healthy diet.

Type 1 diabetes is a chronic condition where a person’s pancreas stops making insulin, usually diagnosed in children. People with type 1 diabetes require insulin injections to live.

Gestational diabetes develops during pregnancy. Although gestational diabetes resolves after pregnancy, women who have had gestational diabetes are at higher risk to develop type 2 diabetes later in life.

Prediabetes: A silent warning

Prediabetes occurs when blood sugar levels are higher than normal, but not high enough for a type 2 diabetes diagnosis. The CDC estimates 98 million adults in the U.S.—more than 1 in 3—have prediabetes. Since prediabetes often has no signs or symptoms, many people don’t know they have it. This lack of awareness can lead to delayed diagnosis and treatment, and increases the risk of developing type 2 diabetes, heart disease and stroke.

Prevention is key

The good news is that prediabetes and type 2 diabetes are largely preventable and can be avoided by making lifestyle changes. Here are some factors to consider that can reduce your risk:

  1. Healthy weight: People who have obesity are 20 to 40 times more likely to develop diabetes, according to the Harvard School of Public Health.
  2. Balanced nutrition: Whole grains and healthy polyunsaturated fats can be beneficial for overall health. Limiting alcohol, red meat, processed meat, sugars, and concentrated sweets like those found in soda and juice may also be helpful.
  3. Don’t smoke: Smokers are 50% more likely to develop diabetes than nonsmokers, according to Harvard.
  4. Physical activity: Regular exercise can have numerous health benefits, including reducing the risk of cardiovascular disease, type 2 diabetes, and several types of cancer. The CDC recommends at least 150 minutes of moderate-intensity physical activity every week.

Diabetes resources and support

If you’ve been diagnosed diabetes (regardless of type) and are looking for additional support, we’re here to help. Call our Care Management team at 1-866-543-5765 to get help making informed treatment decisions and guidance on the benefit options available through your health plan.

Many members also have access to Teladoc Health, a program that provides personalized support for diabetes, weight management and hypertension. Visit regence.com for more diabetes support resources or call us at the number on the back of your member ID card.

Caring for Yourself During the Holiday Season

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The holiday season brings an array of emotions—joy, excitement, stress, and even worry—as we juggle celebrations, responsibilities, and the anticipation of a new year. It’s easy to feel overwhelmed during this time, and prioritizing self-care can be a vital way to maintain balance and well-being. To help make December a little less daunting, clinicians at Centerstone have shared some valuable insights for nurturing your mind, body, and spirit.

A great place to start is by embracing gratitude. Keeping a journal where you note daily accomplishments or moments of joy can help shift your focus toward positivity. Challenging yourself with creative pursuits—like crafting, baking, or writing—can also bring fulfillment and a refreshing change of pace. Meanwhile, reconnecting with loved ones, whether through a heartfelt message or a shared walk down memory lane, reinforces bonds and spreads holiday cheer.

Amid the season’s hustle, it’s important to carve out moments of solitude. Whether you take a break from your phone, spend time in nature, or simply sit with your thoughts, these quiet interludes can restore your energy. If your schedule feels overwhelming, consider clearing commitments or tackling one item from your to-do list to lighten the load.

Above all, remember that holiday stress is temporary. Practicing mindfulness, decluttering your space, or revisiting joyful memories can create a sense of calm amid the chaos. You don’t have to say yes to everything—prioritize what truly matters, and let go of the rest.

This December, focus on what fills your heart with peace and joy. Whether that’s a movie night with family, cooking a new recipe, or simply celebrating small victories, these moments of self-care can make the season not only manageable but truly meaningful.

For the full list of holiday self-care tips, visit Centerstone’s resource page.

Seattle Times Honors 20 Years of Hike-a-Thon (and the ALLtech Team Captain!)

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In The Seattle Times article Washington Trails Association kicks off 20th Hike-a-Thon fundraiser, the captain for the ALLtech Benefits Hike-a-Thon team is among five participants recognized for giving back.

Mai Ling Slaughter, who first joined the ALLtech team in 2019 and has been leading it since 2020, shares her favorite hikes as Snoqualmie Tunnel on the Palouse to Cascades State Park Trail and Kingfisher Natural Area at Thornton Creek. The article continues:

Born and raised in Washington, Mai Ling Slaughter says she was probably strapped to her dad’s back for her first hike. She has fond childhood memories of hiking in the Sunrise area at Mount Rainier and Flaming Geyser State Park, north of Enumclaw. In 2019, she learned about Hike-a-Thon and joined the cause, sporting her HaT T-shirt through Canada’s Jasper and Banff national parks. She started leading a team with co-workers, and for the past three Hike-a-Thons, her group has raised the most money for a company team. Slaughter found particular comfort in the outdoors during the worst days of the COVID-19 pandemic. “Hike-a-Thon gave me an excuse to plan hikes with friends, since being outdoors was one of the only things we could do anyway,” she said. At the time, Slaughter and her friends explored local parks and trails, which “really opened my eyes even more to the beauty that surrounds us throughout Washington.”

To read more about the other participants and about Hike-a-Thon, check out the article Washington Trails Association kicks off 20th Hike-a-Thon fundraiser.

Virtual Care in Just 3 Easy Steps for ALLtech Members

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Have you signed up for virtual care so it’s available for you when you need it most? At just $0 co-pay on most medical plans through ALLtech, it’s a choice that can save you money and time, offering access to doctors, counselors, psychiatrists or dermatologists at your convenience by phone, video or mobile app.

Watch the above video to find out just how easy it is to for ALLtech members to access their MDLIVE virtual care benefit, which includes:

Primary Care

Consult with a board-certified doctor who will diagnose and treat non-emergency medical conditions, prescribe medications and send prescriptions to your pharmacy. Some common ailments that can be treated include cold/flu, allergies and headaches. For a detailed list, view our Welcome to MDLIVE flyer.

Behavioral Health Care

Through ALLtech, members can talk to a licensed counselor or psychiatrist from their home, office or on the go, to treat issues such as stress, depression, eating disorders, grief and loss, and more. The confidential, convenient online therapy is available 24/7 via the MDLIVE app. To learn more, download the MDLIVE Behavioral Health flyer.

Dermatology

ALLtech members have 24/7 access to a network of leading, board-certified dermatologists who can diagnose and treat more than 3,000 skin, hair and nail conditions online. A visit takes less than 10 minutes to complete, compared to waiting days, weeks or even months to visit with a dermatologist in-person. See our post Virtual Dermatology Visits Now Available Through ALLtech to learn more, or visit the MDLIVE Dermatology page.

Substance Use Disorder

MDLIVE partners with Boulder Care to offer a unique virtual care model that provides access 24/7 to substance use disorder treatment. Learn more in our article ALLtech Addresses Substance Use Disorder with Unique Virtual Care Model or visit Boulder.Care/Regence.

Learn More

To login or learn more, go to MDLIVE.com/Regence-WA or MDLIVE.com/Asuris

Mount Shuksan

Close Out Hike-a-Thon 2022 with Stunning Views from Lake Ann

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As the final weekend of Hike-a-Thon kicks off, ALLtech would like to give an early thank you to its amazing team and many donors who are all working together to help ensure there are trails for everyone, forever.

Since 2019, ALLtech has been participating in the annual Hike-a-Thon fundraiser each August to support the Washington Trails Association and its belief that connecting with nature is critical to everyone’s mental and physical health.

Join the ALLtech Hike-a-Thon Team graphicTogether with GeekWire — the exclusive partner for ALLtech’s unique employee benefits program — we are again hitting the trails all month long as the ALLtech team.

Among some of our more beloved hikes is the above video recommendation from ALLtech Trustee Ken Myer to head to Lake Ann in the North Cascades.

“You’ll get an absolutely stunning view of Mount Shuksan,” Ken says about the 8.2-mile hike, which he also explains starts with a downgrade and ends with an upgrade.

For more specific directions and other tips, check out the Lake Ann hiking guide from the Washington Trails Association, where you can also view recent trip reports and more information to prepare for your hike.

Join or Donate to the ALLtech Hike-a-Thon Team

Even though Hike-a-Thon officially ends on August 31, you can join or donate anytime until then, and you have until September 7 to complete your mileage log. For more information or to register, visit the Hike-a-Thon website and check out their resources including the Hike-a-Thon Toolkit and FAQ.

More importantly, if you’re looking for a team to join or to donate to, please consider the ALLtech team!

Thank you for your support and we hope to see you on the trails!