Tag Archive for: News

The Power of Digital Decluttering: A Fresh Start for Your Tech & Mind

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In today’s hyper-connected world, digital clutter can be just as overwhelming as physical mess. From an overflowing inbox to endless notifications, a chaotic digital space can drain focus and productivity. Fortunately, small, intentional steps can help you take back control.

1. Declutter Your Desktop & Cloud Storage

A cluttered digital workspace can lead to unnecessary stress. Start by organizing files into labeled folders, deleting unused documents, and archiving important ones. Cloud storage services like Google Drive, OneDrive, and Dropbox can help keep your space tidy while ensuring files are easily accessible.

2. Unsubscribe & Clean Up Your Inbox

An overflowing inbox can be mentally exhausting. Use tools like Unroll.Me to unsubscribe from emails you no longer need and set up filters to automatically categorize messages. A well-managed inbox can make daily tasks much more efficient.

3. Reduce Notification Overload

Constant pings and alerts can hijack your focus. Turn off non-essential notifications and schedule designated times to check messages. Apps like Focus Mode on iOS and Android, or website blockers like Freedom and StayFocusd, can help you regain control of your attention.

4. Refresh Your Passwords & Digital Security

Managing security doesn’t have to be stressful. A password manager like LastPass or 1Password can store and autofill credentials securely, reducing password fatigue. Take this time to enable two-factor authentication (2FA) for an added layer of protection.

5. Streamline Your Apps & Devices

Unused apps can slow down your devices and add to the digital clutter. Delete apps you no longer use and consider minimalist home screen setups to keep your phone and computer distraction-free.

6. Automate & Simplify Your Digital Life

Leverage automation tools like Zapier or IFTTT to streamline tasks. From organizing files to auto-responding to emails, small automations can free up time and mental space.

Declutter Your Tech, Declutter Your Mind

A clean, well-organized digital space leads to better focus, improved productivity, and reduced stress. Take a few minutes today to reset your digital world—your mind will thank you.

📖 Read More: The Guardian’s Guide to Digital Decluttering

Sleep for Success

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Sleep for Success: Unlocking Restorative Rest 💤

(March 10-16 is Sleep Awareness Week)

Struggling to get a good night’s sleep? You’re not alone. From work stress to daily distractions, many factors can interfere with quality rest. However, small, intentional changes can help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.

Here are six science-backed strategies from the Mayo Clinic to help improve sleep quality and overall well-being.

1. Stick to a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your sleep-wake cycle. The goal? At least 7 hours of sleep per night for optimal health.

2. Be Mindful of What You Eat & Drink

Late-night meals, caffeine, and alcohol can disrupt sleep patterns. Avoid heavy meals and stimulants a few hours before bed to prevent restlessness. While alcohol may make you feel sleepy initially, it can interfere with deep sleep later in the night.

3. Create a Restful Sleep Environment

A cool, dark, and quiet room is ideal for restful sleep. Consider blackout curtains, white noise machines, or relaxation techniques to improve sleep quality. Also, limit screen time before bed, as blue light can disrupt melatonin production.

4. Limit Daytime Naps

Short naps (20–30 minutes) can be beneficial, but long or late-day naps may make it harder to fall asleep at night. If you work night shifts, strategic napping can help maintain your sleep cycle.

5. Stay Active During the Day

Regular physical activity helps promote better sleep, but avoid intense workouts too close to bedtime. Daily exposure to sunlight can also help regulate your body’s natural sleep rhythms.

6. Manage Stress & Clear Your Mind

Racing thoughts can make it difficult to fall asleep. Try journaling, meditation, or setting aside “worry time” before bed to clear your mind. Simple relaxation techniques can significantly improve sleep quality.

The Power of Restful Sleep

By making small, consistent changes to your bedtime routine, you can enjoy better sleep, improved focus, and enhanced well-being.

📖 Read More: Mayo Clinic’s Guide to Healthy Sleep Habits

🌙 Looking for More Tips? Visit the National Sleep Foundation or American Academy of Sleep Medicine for additional resources.

Reset Your Mindset in 5 Minutes

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Feeling like life is moving at full speed with no pause button? You’re not alone. It’s easy to fall into autopilot mode, ignoring signs of stress, exhaustion, or mental fog. Taking just five minutes to reset can re-energize your mind and body, helping you regain focus and balance. Here are five simple ways to hit the refresh button—quick, effective, and backed by research.

1. Take a Walk for a Mental and Physical Boost

A short walk, even just around your home or outside for fresh air, can do wonders. Walking improves circulation, boosts oxygen levels, and provides a shift in perspective—all of which can help clear your mind. Research shows that even a brief stroll reduces stress and enhances cognitive function.

2. Connect with a Furry Friend

Studies from Washington State University confirm that spending a few minutes petting a dog or cat can lower stress hormones and boost mood. If you have a pet, take a moment to bond with them—it’s an instant way to feel grounded and calm. No pet? Watching a short video of animals can still provide a similar positive effect!

3. Listen to a Podcast or Audiobook

If reading feels like a luxury you don’t have time for, audiobooks and podcasts can be a great alternative. Engaging your brain in a different type of content while commuting, exercising, or doing chores can offer a mental escape and provide fresh inspiration.

4. Reach Out and Connect

A quick text or voice message to a friend, family member, or colleague can instantly boost your mood and strengthen your social connections. At Happiful, team members often send quick check-ins, knowing that small moments of connection can have a big impact on mental well-being.

5. Create a Simple Break Ritual

Turn your break time into something you look forward to. Whether it’s making a cup of tea, preparing a smoothie, or simply sitting in a cozy spot, the key is to pause, be present, and enjoy the moment—without distractions.

The Power of Small Resets

These five quick reset techniques help shift your mindset, reduce stress, and improve focus—all within minutes. Remember, you deserve a moment to pause and recharge.

For more resources on mindfulness and mental well-being, visit:
📖 Discover the Joy of Hiking and Its Mental Health Benefits
📖 Study on Stress Reduction from Petting Dogs & Cats
📖 5 Morning Rituals to Help You Sleep More Soundly

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.