Knew Health

FitOn Membership: A Smarter Way to Stay Consistent With Your Health

Mon, 20 Apr 2026 20:43:14 GMT

They struggle because real life gets in the way:

If staying consistent with your health has ever felt harder than it should, you’re not alone.

Most people don’t struggle because they lack motivation.

Busy schedules
Low energy after long days
Workouts that feel too long or complicated
Gym memberships that go unused
Programs that expect you to overhaul your entire routine overnight

It starts to feel like you have to go “all in” or do nothing at all.

That’s where most people get stuck.

Not because they don’t care about their health…

…but because the tools they’ve been given don’t actually fit their life.

That’s exactly why Knew Health includes FitOn as part of your Membership.

It’s designed to make staying consistent feel simple, flexible, and realistic, so you can support your health in a way that actually sticks.

No pressure.

No rigid schedules.

No complicated routines to follow.

Just accessible tools that meet you where you are, and help you build momentum over time.

Let’s break down what FitOn is, how it works, and how it can support your wellness goals.

What Is FitOn?

FitOn is a digital fitness and wellness platform designed to make staying healthy simple, flexible, and accessible.

It removes the biggest barriers that keep people from staying consistent with their health.

Instead of needing a gym membership, a meditation app, and two new books on improving sleep, you get access to everything in one place:

Workouts
Meditation
Nutrition guidance
Sleep support

All available on demand, whenever it works for you.

No planning your day around a class.

No falling off track because you missed one workout.

No starting over every Monday.

Whether you have 10 minutes or a full hour, FitOn meets you where you are.

What Does FitOn Include?

FitOn is designed to support every aspect of your health, not just exercise.

Here’s what you’ll find inside:

Fitness for Every Level

From beginner to advanced, there’s something for everyone:

Cardio
Strength training
Yoga
Pilates
HIIT
Barre
Dance workouts

You can filter by time, intensity, and style, so your workout always fits your day.

Because your wellness plan should make sense for your schedule and personality – not the other way around.

When it fits you, it sticks, and you start to see real improvements in how you feel, everyday.

Mental Wellness and Stress Support

Health isn’t just physical.

FitOn also includes:

Guided meditation
Breathwork
Sleep support sessions
Stress reduction
Body positivity

These tools help you reset, recharge, and manage stress in simple, practical steps you can start applying right away.

Nutrition and Healthy Living

You’ll also get access to:

Recipes for different dietary preferences
Nutrition guidance
Lifestyle tips to support long-term health
Meal-planning support
Short-term resets, like the The Ultimate Sugar Reset

Because what you do outside of workouts matters just as much – or in some cases, more.

Everything in your life either adds health or drains it, from relationships and work stress to diet and sleep quality.

Real Flexibility

This is where FitOn stands out.

There’s no commute.

No schedule to follow.

No pressure to keep up.

You choose what works for you, every single day.

That consistency is what actually drives results.

Why FitOn Matters for Your Health

Most healthcare systems focus on what happens after something goes wrong.

Knew Health is built differently.

We focus on supporting your health before an emergency comes up.

FitOn is a big part of that.

When you have easy access to movement, stress support, and wellness tools:

You’re more consistent
You feel better day to day
You make stronger health decisions

Over time, that consistency doesn’t just improve your health…

… it creates a real sense of control and peace of mind in your everyday life.

How FitOn Supports Your Everyday Health

Your Knew Health Membership is designed to support your everyday health and give you peace of mind when unexpected Medical Needs come up.

FitOn plays a key role in the everyday side, helping you stay proactive and consistent.

It’s a key part of your wellness routine with Knew Health, along with many other Wellness Services and Resources like:

Routine well-visits
24/7 telemedicine access
Low and no-cost lab work
Preventive screenings
1-on-1 Health Coaching
An annual Self-Care Credit for services like chiropractic care, acupuncture, massage, fitness memberships, and more
Discounts on supplements and healthy products

Reaching a place of balance with your health sets you up to navigate the unexpected with more calm and confidence.

But you’re never left navigating the healthcare world alone – we’ll be with you every step of the way.

How to Access FitOn as a Member

If you’re already a Knew Health Member, getting started with FitOn is simple.

�� Access your Member Portal here:

https://members.knewhealth.com/

From there, you’ll find your FitOn access along with the rest of your Wellness Resources.

Not a Member yet?

�� Click here to see how Knew Health works and what your Membership would look like.

The Bottom Line

Staying healthy shouldn’t feel complicated.

It should feel accessible, flexible, and built around your real life.

FitOn makes that possible.

When your tools work for you, staying healthy stops feeling like a constant restart, and just becomes part of how you live.

As part of your Knew Health Membership, FitOn is one more way you’re supported every day – not just when something goes wrong.

If you’re exploring Knew Health or already part of the Community, FitOn is one of the simplest ways to start feeling the difference right away.

Healthcare Alternatives After Open Enrollment: What You Can Do

Fri, 10 Apr 2026 16:27:00 GMT

If you recently signed up for a marketplace or employer healthcare plan, you might be thinking:

“I guess I’m locked in until next year.”

That’s one of the most common things we hear.

And in many cases, it’s not true.

There’s more flexibility than most people realize, especially if your current healthcare setup isn’t working the way you expected.

More and more families are exploring Medical Cost Sharing – a simple, affordable healthcare alternative – and saving thousands per year.

Let’s walk through your options.

Are You Actually Locked Into Your Plan Until Open Enrollment?

Not always.

While marketplace and employer plans are structured around open enrollment periods, there are several situations where you’re not required to stay locked in:

You can cancel your plan at any time (even outside open enrollment)
You may qualify for a Special Enrollment Period, depending on life changes
You’re free to explore healthcare alternatives at any point during the year

What trips people up is this:

You may not be able to switch to another marketplace plan outside of open enrollment…

…but you’re not obligated to stay in a system that isn’t working for you.

That’s an important distinction.

If your monthly costs are too high – or you’re not using the care you’re paying for – you have options.

Why So Many Families Are Choosing An Alternative

For many people, it’s not just about price.

It’s about the experience.

We hear the same themes again and again:

Monthly costs keep getting higher
Out-of-pocket expenses are unpredictable
Getting clear answers is difficult
Care feels reactive, rather than wellness-focused

Even people who feel like they have “good healthcare” often find themselves:

Delaying care altogether
Avoiding appointments
Spending hours negotiating bills

At a certain point, you start asking a different question:

Is there another way to do this?

What is Medical Cost Sharing?

Medical Cost Sharing is a community-based approach to managing health costs.

Instead of paying premiums into a large system, Members contribute a predictable monthly amount.

Then when someone experiences a new Medical Need, the Community shares in those eligible costs.

At Knew Health, this model is paired with Wellness Services and Resources designed to support your health all year long – not just when something goes wrong.

We keep you healthy with annual exams, labs, 24/7 telemedicine, and Medical Cost Sharing for large Medical Needs.

Your Membership includes:

Routine well-visits
24/7 telemedicine access
Low and no-cost lab work
Preventive screenings
1-on-1 Health Coaching
Digital fitness and wellness sessions
An annual Self-Care Credit for services like chiropractic care, acupuncture, massage, fitness memberships, and more
Discounts on supplements and healthy products

The combination of wellness support and peace of mind in emergencies is what makes Knew Health feel fundamentally different.

How Medical Cost Sharing Works (In Real Life)

Here’s how it works…

You choose the licensed providers you trust, and receive care as a self-pay patient – often at significantly lower rates from the start.

If something bigger comes up, like a new illness, injury, or pregnancy, it’s submitted as a Medical Need.

The part Members love the most? You’re never figuring it out alone.

Your Care Team steps in to:

Help you understand what’s shareable
Support you in finding the best care at the best price
Advocate on your behalf with providers
Negotiate large medical bills to lower costs

You’re responsible for your Initial Unshareable Amount (IUA), which you choose upfront.

You always know what you’ll pay when an unexpected medical situation comes up.

After that, eligible costs are shared by the Community.

We’re proud to share that since opening in 2018:

Every eligible Medical Need has been shared within 7-14 business days.
Member Medical bills have been negotiated down an average of 46%.
Membership pricing has remained stable, while our Community has grown 44% per year on average.

We’re proud to stand by our Community in everyday health and emergency moments.

With Knew Health things are simple, predictable, and human, every step of the way.

Who Medical Cost Sharing is a Good Fit For

Medical Cost Sharing isn’t designed for everyone.

That clarity upfront builds trust amongst Members.

It tends to work best for people who:

Are generally healthy
Want predictable monthly costs
Prefer a wellness-focused approach to healthcare
Are comfortable being a self-pay patient
Value community support for larger Medical Needs

It may not be the best fit for those who:

Require frequent, ongoing specialist care
Want highly regulated, claims-based structures
Prefer everything to be pre-authorized through networks

The key is alignment.

When the model fits your lifestyle and health profile, you healthcare experience is completely different – seamless and deeply supported.

How Much Could You Actually Save?

This might surprise you.

According to data from the Kaiser Family Foundation¹, the average annual premium for family coverage in the U.S. is now over $23,000 – with employees contributing a significant portion of that cost.

Even individual marketplace plans often come with:

High monthly premiums
Deductibles in the thousands
Additional out-of-pocket costs

With Knew Health:

Memberships start at $142/month
Members save an average of 40-50% on overall healthcare costs
Bill negotiation reduces medical expenses by an average of 46%

The difference isn’t just monthly.

It compounds over time.

For many families, that can mean thousands (or tens of thousands) of dollars saved each year.

Why People Don’t Realize They Can Switch

Most people assume:

“If I signed up, I’m stuck.”

That belief keeps them in situations that don’t feel aligned.

But the reality is:

You’re allowed to step back and ask:

Is this working for me?
Am I getting value for what I’m paying?
Do I feel supported?

If the answer is no, it’s worth exploring alternatives.

Not because one system is “better” than another…

…but because your needs might be different from what your current setup was designed for.

What Happens If You Leave Your Current Plan?

This is one of the biggest concerns.

Here’s what to expect:

Cancellation timing depends on your provider.
After cancelling, you become a self-pay patient.
When you join the Knew Health Community, you get access to our full suite of Wellness Services and Resources, plus Medical Cost Sharing.
You have a Care Team to help guide you through the transition.

The experience feels different.

More direct.

More transparent.

More human.

The Bottom Line

You’re not as locked in as you might think.

If your current healthcare is expensive, confusing, or misaligned…

…it may be worth exploring a different approach.

Medical Cost Sharing offers a path that’s:

Simple
Transparent
Community-driven
Wellness-focused
Deeply human

For the right person or family, that shift can create more clarity, more support, and more financial breathing room – right away, and long-term.

See What Your Membership Would Look Like

If you’re curious what Medical Cost Sharing with Knew Health would look like for you:

�� CLICK HERE to check your monthly Membership cost.

It takes less than a minute, and it might change how you think about healthcare entirely.

1. https://www.kff.org/report-section/ehbs-2024-section-1-cost-of-health-insurance/

Health Sharing vs. Health Insurance: 2026 Comparison

Wed, 18 Mar 2026 18:55:06 GMT

Who is the ideal candidate for a health sharing community?

Health sharing is an excellent alternative to health insurance for many, but it is not a one-size-fits-all solution. It is particularly effective for those who do not qualify for significant government subsidies (like those on the ACA exchange) and who find themselves paying full price for expensive private plans.

Ideally, health sharing is best for:

Freelancers and Entrepreneurs : Those who do not have access to employer-sponsored coverage.
Healthy Individuals and Families : People who prioritize wellness and don't have frequent, chronic medical needs.
Small Business Owners : Employers looking for affordable ways to support their team's health.
Early Retirees : Individuals who need healthcare until they qualify for Medicare.

If you have extensive pre-existing conditions that require ongoing, expensive specialty medications, insurance may still be your best financial bet due to ACA protections. However, for the majority of healthy Americans, the health sharing model provides a superior balance of cost and care.

Practical comparison: Medical Cost sharing vs. Health Insurance

Frequently Asked Questions about Health Sharing

Is health sharing ACA compliant? Health sharing is not insurance, so it does not meet the technical definition of ACA-compliant insurance. However, the federal individual mandate penalty was reduced to zero in 2019, meaning there is no longer a federal tax penalty for choosing medical cost sharing over insurance.

How are pre-existing conditions handled? Most health share memberships have a waiting period or specific limitations for pre-existing conditions to protect the community’s financial health. It is vital to check the guidelines for specific look-back periods.

Can I use medical cost sharing for emergency room visits? Yes. True emergencies are generally eligible for sharing once the member meets their Initial Unshareable Amount (IUA).

Final Takeaways on Medical Cost Sharing in 2026

Choosing between medical cost sharing and health insurance comes down to your financial priorities, healthcare preferences, and how you want to engage with your health.

While insurance offers a structured, contract-based plan, medical cost sharing provides a more flexible, community-driven alternative designed around transparency and personal responsibility.

For many individuals and families, it represents not just a cost-saving decision—but a shift toward a more proactive and supported healthcare experience.

Health sharing typically costs 40-50% less than health insurance.
Members enjoy total freedom to choose their own doctors and specialists.
The model is best suited for healthy individuals, families, and the self-employed.
Reputable organizations use IUAs to manage large medical events effectively.

Ready to take the next step in your healthcare journey? Sign up and join our growing community of wellness-focused members.

Is Medical Cost Sharing Legit and Safe?

A common question when exploring an alternative to health insurance is whether medical cost sharing is legitimate.

The answer is yes—when you choose a transparent and well-managed organization.

Medical cost sharing communities have existed for decades and continue to evolve as more individuals look for flexible alternatives to insurance.

It’s important to understand that medical cost sharing is not insurance and does not provide a contractual guarantee of payment. Instead, it operates through a structured system of member contributions and established sharing guidelines.

Organizations like Knew Health prioritize transparency, responsible fund management, and member support to ensure the system operates with integrity.

Primary Advantages of Choosing a Medical Cost Sharing Community

Choosing a health share offers several perks that go beyond just the monthly price tag. In 2026, consumers are looking for more freedom and less bureaucracy in their medical care.

Price Transparency : You know exactly where your money goes—to help people, not to corporate overhead.
Provider Choice : Most health share memberships allow you to see any licensed doctor or specialist without being restricted to a narrow PPO or HMO network.
Lower Costs : Members often save thousands of dollars annually compared to insurance premiums.
Personalized Care : Without the constraints of insurance-mandated treatments, you and your doctor have more control over your healthcare journey.
Community Values : You are part of a group that supports wellness and helps others in times of need.
Preventative, Whole-Person Approach : Instead of waiting until something breaks, health sharing communities, especially Knew Health, support your health proactively through:
Coaching and lifestyle guidance
Preventive testing and lab access
Wellness tools and supplement discounts

To see how much you could save by switching, use our Cost Calculator. .

Health sharing and medical cost sharing are community-based alternatives to health insurance , where members contribute monthly funds to help cover each other’s eligible medical expenses.

Unlike insurance, these models are built on shared responsibility rather than corporate contracts —and for many, that shift leads to lower costs, greater transparency, and more flexibility in care.

If you’re comparing your options in 2026, here’s what you need to know.

What Is the Main Difference Between Medical Health Sharing and Health Insurance?

At a high level, the difference comes down to structure and philosophy.

Health insurance is:

A legally binding contract
Managed by a corporation
Designed to transfer financial risk

Medical Cost sharing is:

A membership-based community
Built on voluntary participation
Designed around shared responsibility

At Knew Health, members contribute a monthly share that helps support eligible medical needs across the community—without the layers of insurance overhead.

While often grouped under the broader “health sharing” category, Knew Health operates as a medical cost sharing community , offering a more modern, flexible approach to how healthcare costs are shared.

If you want to understand the philosophy behind this model, you can learn more on our Services page.

Understanding how health sharing works in 2026

To understand how medical cost sharing works in practice, it helps to look at the mechanics of the Initial Unshareable Amount (IUA) and the monthly share.

In 2026, many individuals and families find that high-deductible insurance plans offer limited value for their cost. Medical cost sharing simplifies this by focusing on meaningful medical events, while reducing administrative complexity.

Here is how the process typically works within a health sharing community:

Monthly Contributions : Members pay a set amount each month based on their age and family size.
The IUA : When a medical event occurs, the member pays their IUA first (similar to a deductible but per event).
Sharing Requests : Once the IUA is met, the remaining eligible bills are shared by the community funds.
Negotiation Services : The community often helps negotiate lower rates with providers to stretch the community's dollars further.
Wellness Focus : Membership often includes resources for annual exams, lab work, and everyday care.

For a deep dive into what is considered a sharable event, please review our guidelines .

Red Light Therapy Benefits: How It Works for Inflammation, Recovery, and Whole-Body Wellness

Thu, 05 Mar 2026 13:00:00 GMT

Taking care of your body shouldn’t feel complicated.

As more people look for proactive, non-invasive ways to support recovery, reduce inflammation, and improve overall wellness, red light therapy has quietly moved from niche wellness circles into mainstream health conversations.

But what exactly is red light therapy?

And more importantly – is it something worth considering for your long-term health?

For people who value prevention and proactive care, tools like red light therapy often come up as part of that conversation.

Let’s take a closer look.

What Is Red Light Therapy?

Red light therapy (also called low-level light therapy ) uses specific wavelengths of red and near-infrared light to support cellular function.

Unlike ultraviolet (UV) light from the sun, which can damage skin, red and near-infrared wavelengths are designed to penetrate the skin safely and support your body’s natural repair processes.

Instead of masking symptoms, red light therapy works at the cellular level – supporting how your cells create energy and respond to physical stress.

Think of it less like a quick fix…

…and more like giving your cells better tools to do what they’re already designed to do.

Why Cellular Energy Matters

Inside each of your cells are tiny structures called mitochondria – often referred to as the “powerhouse” of the cell (you might remember this from 9th grade biology).

Research suggests red and near-infrared light may help support mitochondrial function, improving the production of ATP, the primary energy source your cells use to repair tissue, regulate inflammation, and reduce oxidative stress.

When cellular energy production improves, multiple systems may benefit.

That’s why therapies that support cellular function are getting more and more popular in longevity and preventive-health circles.

Because red light therapy works at the cellular level, it’s associated with…

Muscle recovery
Joint health
Circulation
Skin health
Inflammation balance
Sleep quality
Recovery from physical stress

While research in some areas is still evolving, clinical studies in sports medicine, dermatology, and physical therapy settings show promising results when red light therapy is used consistently and appropriately.

Potential Benefits of Red Light Therapy

Red light therapy isn’t a miracle solution.

But studies suggest it may support your body in areas that directly impact everyday comfort and long-term health.

These are the most common benefits of red light therapy:

1. Muscle Recovery and Exercise Performance

One of the most researched uses of red light therapy is muscle recovery.

Clinical studies in athletes and active adults suggest red light therapy for muscle recovery may help:

Reduce post-exercise soreness
Support faster recovery between workouts
Improve muscle performance in certain training settings

By supporting circulation and cellular repair processes, red light therapy may help the body recover more efficiently after physical exertion.

For anyone who loves movement – whether that’s strength training, weekend sports, hiking, or staying active with your family – recovery matters, and red light therapy could help.

2. Joint and Inflammation Support

Chronic inflammation is often linked to joint stiffness and discomfort.

Red light therapy for inflammation has been studied for its potential role in supporting the body’s natural inflammatory response, particularly in soft tissue and joint applications.

A lot of people report better mobility and less stiffness over time.

Red light therapy is not a replacement for medical treatment for inflammatory or autoimmune conditions, but it can be a great complementary, non-invasive tool, as part of a broader care plan.

3. Skin Health and Collagen Production

Red light therapy is widely used in dermatology and aesthetic medicine.

Research suggests it may support:

Collagen production
Skin elasticity
Reduction in the appearance of fine lines
Even skin tone
Acne management

Red wavelengths interact with fibroblasts – the cells responsible for collagen synthesis – which may help explain improvements in skin texture and appearance seen in clinical settings.

For people who want to take a natural approach to skin health, red light therapy can be a great option.

4. Circulation and Recovery

Healthy circulation is key for oxygen delivery, nutrient transport, and tissue repair.

Some studies show that red and near-infrared light exposure may increase blood flow in treated areas, which plays an important role in muscle recovery and tissue health.

Better circulation supports not just performance, but long-term resilience.

5. Sleep and Stress Support

Emerging research and clinical observations suggest red light may be less disruptive to natural melatonin production compared to blue light exposure at night.

Because blue light from screens can delay sleep signals, some people use red light therapy in the evening as part of their sleep routine.

While red light therapy alone is unlikely to resolve chronic sleep disorders, it may support healthier circadian balance when paired with consistent sleep hygiene habits.

For people navigating stress and poor sleep quality, small shifts like this can have a meaningful impact over time.

Types of Red Light Therapy Devices

As red light therapy has grown in popularity, devices now range from compact tools to full-body panels.

Common red light therapy devices include:

Handheld Devices

Best for targeted areas such as knees, shoulders, neck, or facial treatments.

LED Face Masks

Designed for at-home treatments, these masks support skin health and collagen production.

Panel Systems

Larger systems designed to support wider treatment areas, often used for muscle recovery or broader wellness sessions.

Wearable Wraps or Pads

Flexible devices created for specific joints or muscle groups.

Professional In-Clinic Systems

Higher-powered devices used under supervision in recovery or wellness clinics.

When choosing a red light therapy device, consider:

Wavelength range (typically 630-850 nanometers)
Power density and irradiance
Treatment size area
Ease of use
Third-party safety certifications

Consistency and correct use often matter more than having the most advanced or expensive device.

Is Red Light Therapy Safe?

Red light therapy is generally considered low-risk when used appropriately and according to manufacturer guidelines.

It’s non-invasive and does not involve UV radiation.

However, as with any wellness modality:

Follow recommended usage times
Avoid staring directly into high-intensity light sources
Use protective eyewear if advised

Consult a healthcare professional if you have a medical condition, are pregnant, or are undergoing medical treatment.

Red light therapy should complement – not replace – appropriate medical care when needed.

The strongest wellness plans combine informed medical support with smart lifestyle tools.

Who Might Benefit Most from Red Light Therapy?

Red light therapy is popular with people who prefer thoughtful, non-invasive approaches, and want more ownership over their long-term health decisions.

It may be worth exploring if you:

Prioritize muscle recovery and performance
Experience ongoing joint stiffness or mild inflammation
Want proactive support for skin health
Are focused on long-term cellular wellness
Prefer non-invasive, at-home wellness tools

It’s not about chasing trends.

It’s about understanding what supports your body and choosing tools intentionally.

Choosing What’s Right for You

The best wellness tools aren’t the ones with the loudest marketing – they’re the ones that fit your lifestyle and support consistency.

Red light therapy may not be necessary for everyone.

But if you’re looking to support inflammation balance, improve muscle recovery, and invest in long-term cellular health, it can be a thoughtful addition to a proactive wellness strategy.

Red Light Therapy FAQs

At Knew Health, we believe healthcare decisions should feel grounded in clarity – not confusion or pressure.

The more you understand how your body works – from the surface to the cellular level – the more confidently you can choose the tools, treatments, and care models that support it.

Wellness doesn’t have to be extreme, and it doesn’t have to be overwhelming.

Sometimes it’s about integrating simple, evidence-informed tools that work with your body – and choosing healthcare that makes prevention, recovery, and long-term stability possible.

Whether that means exploring red light therapy or rethinking how you approach healthcare altogether, proactive wellness begins with awareness, intention, and the willingness to choose what truly fits your life.

Knew Health Culture: How Wellness-First Medical Cost Sharing Puts Members First

Wed, 18 Feb 2026 02:20:23 GMT

A community isn’t only defined by shared beliefs.

It’s defined by shared actions.

At Knew Health, our culture is created by our everyday actions – how we show up for our Members, and how our Members show up for each other.

We deliver a wellness-first healthcare alternative that's deeply human and distinctly transparent, designed to empower Members, reduce costs, and prioritize proactive wellness long before crisis hits.

In a healthcare system that often feels confusing, impersonal, and reactive, that difference matters.

Members Come First – Always

Healthcare should never leave you feeling alone.

That’s why we prioritize Members above everything else.

What does that look like?

Real people answering your questions
Clear guidelines with no hidden language
Support during both routine care and big Medical Needs
A Care Team that actually guides you through the process

We empower health-conscious individuals and families with flexible care options, preventive tools, and true support – never leaving you to navigate the system alone.

Because healthcare isn’t transactional, it’s relational.

And we are in the relationship business – for life.

Our Word Is Our Bond

Trust is built through consistency.

We keep our commitments to Members, partners, and each other.

We tell the truth, rather than leaving you in the dark, wondering what care you’ll really need or what the bill will be.

Radical Transparency Around Costs and Eligibility

One of the biggest frustrations in the healthcare world is unclear pricing.

We operate differently.

We communicate openly about:

What is shareable
What is not shareable
Expected timelines
Contribution amounts
Self-pay pricing and negotiation

No half-truths.

No hidden costs.

No inflated premiums followed by confusing denials.

Transparency builds trust – and trust builds stronger outcomes.

We Focus on Proactive Care – Not Just Crises

Most healthcare systems are built around emergencies.

We believe well-care should come long before sick-care.

That’s why your Knew Health Membership is focused on wellness.

The Knew Health Membership includes:

1-on-1 Health Coaching
24/7 telemedicine access
Low and no-cost lab work
Preventive screenings
Digital fitness and wellness sessions
An annual Self-Care Credit for services like chiropractic care, acupuncture, massage, fitness memberships, and more
Discounts on supplements and healthy products

When Members have access to wellness tools, education, and guidance, they make stronger health decisions long before a crisis hits.

We believe that prevention isn’t a luxury – it’s common sense.

How Medical Cost Sharing Works at Knew Health

Medical Cost Sharing works because the Community works.

Instead of unpredictable premiums that rise year after year, Members contribute a predictable monthly amount to the Community.

Small, consistent contributions unlock meaningful sharing when a Member experiences a larger Medical Need.

Since opening in 2018:

Every eligible Medical Need has been shared
Medical bills have been negotiated down an average of 46%
Membership pricing has remained stable for over six years

Innovation and disciplined cost management have allowed us to keep Membership pricing stable for more than six years.

The Community aspect of Knew Health isn’t theoretical – it’s practical.

The Self-Pay Advantage: How to Save on Healthcare

Many people assume healthcare is expensive because it has to be.

But much of the system is inflated.

As self-pay patients, Knew Health Members often receive significant discounts immediately.

Beyond that, our team negotiates directly with providers to reduce large bill costs wherever possible.

We advocate aggressively so Members don’t overpay.

Savings aren’t accidental – they’re intentional.

We Recognize Strength, and Build On It

Every person inside Knew Health plays a role:

Care Team
Bill negotiators
Health Coaches
Member support specialists
Community Members

When each person operates in their strength, the entire Community benefits.Together, we create something simple, affordable, and compassionate.

Not because it sounds good – but because it works.

A Simpler, More Human Healthcare Alternative

If you’re looking for…

An affordable healthcare alternative
A Health Sharing Membership that focuses on wellness
A community-based alternative to rising costs
Support navigating medical bills
Wellness Services & Resources included in your Membership

Knew Health was built for you.

We’re here to make healthcare feel human again – clear, supportive, and grounded in community.

That means empowering you to take ownership of your health while knowing you’re backed by people who show up when it matters most.

Because healthcare isn’t paperwork.

It’s people.

And community is built through shared action.

If wellness, transparency, and real support matter to you, Knew Health may be worth exploring.

�� See how Membership works and calculate your monthly contribution today.

Missed Open Enrollment? Here Are Your Healthcare Options Without Insurance

Tue, 10 Feb 2026 22:30:18 GMT

Every year, millions of people search for answers to the same questions:

Missing open enrollment can feel stressful – especially if you need healthcare now and don’t know what’s available outside of insurance.

If you missed the enrollment deadline, chose not to enroll, or are rethinking your options, you’re not alone.

What happens if I missed open enrollment?
Can I get the healthcare I need without insurance?
Do I really have to wait a full year to get care for me and my family?

The good news: Missing open enrollment does not mean you’re out of options.

Why Open Enrollment Can Feel So Restrictive

Health insurance is built around fixed enrollment periods, not real life.

You’re expected to predict your health needs months in advance, commit during a short window, then wait until next year if circumstances change.

If you missed that window – and you still want solid care – you might be feeling stuck right now.

But healthcare needs don’t follow calendars.

Illness, injury, stress, and preventive care can happen year-round.

Healthcare Options Without Insurance: Medical Cost Sharing

Make a predictable monthly Community contribution
Share eligible medical expenses with a like-minded Community
Access Wellness Services & Resources included in their Membership
Pay discounted self-pay rates for medical care
Receive step-by-step guidance from a dedicated, expert Care Team

It’s a simple, human approach to healthcare, focused on clarity, affordability, and real support.

Instead of paying a premium, Members:

If you’re looking for a healthcare option that’s not insurance, Medical Cost Sharing offers an affordable, flexible alternative.

Knew Health is a Medical Cost Sharing Community with no open enrollment periods – you can join when the time is right for you .

How Health Sharing Can Lower Medical Costs

When you’re a Member of the Knew Health Community, you’re a self-pay patient who receives share-outs for eligible Medical Needs.

Many people assume paying out-of-pocket is more expensive.

In reality, self-pay patients often receive 20-50% discounts, sometimes more.

In addition to sharing in Medical Needs, Knew Health helps Members by:

Finding fair self-pay pricing
Negotiating medical bills (reducing costs by up to 90%)
Supporting Members through every step of the billing process

When an eligible Medical Need arises, expenses can be submitted for Community sharing according to clear, transparent guidelines.

From there, you receive your share-out via check or ACH deposit within 7-14 business days.

We’re proud to say that since opening in 2019, every eligible Medical Need has been shared.

Proactive Healthcare Support – Not Just Emergency Care

Healthcare shouldn’t only exist when something goes wrong.

That’s why your Knew Health Membership includes proactive Wellness Services & Resources, at low or no cost.

Routine well-visits and preventive screenings
No-cost and low-cost lab work (often 90-95% less)
24/7 telemedicine access
Expert medical bill negotiation
1:1 Health Coaching
An annual Self-Care Credit for chiropractic care, acupuncture, massage, or gym memberships
Live wellness sessions and digital fitness classes
Major discounts on high-quality supplements and wellness products

The Knew Health approach is designed to support your everyday health and your emergency moments.

What To Do If You Missed Open Enrollment

Missing open enrollment doesn’t mean you failed to plan – it means the system wasn’t built for real-life needs.

You deserve a healthcare option that:

Works year-round
Fits your lifestyle and budget
Provides clarity rather than confusion
Treats you like a person, not a policy

Medical Cost Sharing offers peace of mind without enrollment deadlines or pressure.

Is this what you’ve been looking for?

See if Knew Health is right for you and calculate your Membership cost today.

Heart-Healthy Fitness Tech: How to Choose the Best Wearable for You

Tue, 27 Jan 2026 01:50:34 GMT

Caring for your heart should feel empowering, not overwhelming.

With February being Heart Health Month, it’s a natural time to pause and check in with your body with a little curiosity.

Heart health isn’t just about emergencies or diagnoses, it’s about energy, recovery, stress, sleep, and how supported you feel in your day-to-day life.

Today’s heart-health wearables offer so much more than step counts.

They provide meaningful insights into heart rate, recovery, sleep quality, stress levels, and cardiovascular patterns, helping you better understand how your body responds to everyday life.

If you’ve ever wondered which device is worth using – and which one is right for you – we’re here to help.

Today we’re looking at a few of the most popular heart health wearables, and breaking down what makes each one unique.

With so many options available, we want to give you the information you need to choose the wearable that’s best for you, with clarity and confidence.

Why Heart Health Wearables Matter

Heart health wearables aren’t about chasing perfect numbers – they’re about increasing awareness over time, in hopes of decreasing the risk of medical surprises.

Consistent tracking gives you insights into how your body is doing when it comes to…

Rest and recovery
Daily stress
Sleep quality
Physical exertion
Heart rate trends

These insights don’t replace medical care, but they can help you understand what’s happening in your body between appointments, often long before something feels “wrong.”

Best Heart Health Wearables to Consider

Apple Watch Series 11

Best for: Everyday wellness and all-around health tracking.

The Apple Watch Series 11 is one of the most widely used health wearables, combining heart health tools with daily lifestyle support.

It offers continuous heart rate monitoring, ECG functionality, blood oxygen tracking, and irregular heart rhythm notifications.

Its familiar interface and seamless iPhone integration make it a popular option for people who want one device that supports heart health, movement, mindfulness, and everyday routines – without needing to think about it too much.

What makes it great: Intuitive, versatile, and designed for real life – ideal if you want heart health insights along with daily functionality.

Samsung Galaxy Watch9

Best for: Android users who want premium health insights.

The Samsung Galaxy Watch9 gives you comprehensive heart and wellness tracking within a polished smartwatch designed specifically for Android users.

It continuously monitors heart rate, offers detailed sleep insights, and tracks stress levels throughout the day.

With a sleek design and wide range of activity modes, it’s great for people who want something functional and aesthetic.

Why it’s a great fit: Advanced heart and wellness features paired with strong Android integration.

Garmin Fēnix® 7S

Best for: Active lifestyles and outdoor fitness enthusiasts.

Built for durability and performance, the Garmin Fēnix 7S is ideal for people who prioritize movement and training.

It offers ultra-accurate heart rate tracking, heart rate variability (HRV) insights, GPS functionality, and recovery metrics to support smarter workouts.

This device is especially useful for runners, hikers, cyclists, and anyone following a structured training program.

It gives you deep insights into how your heart responds to exertion and recovery, key for longevity.

What makes it great: Robust heart metrics, long battery life, and durability for active, outdoor-focused lifestyles.

Oura Ring (Generation 4)

Best for: Discreet, lifestyle-focused heart and recovery tracking.

The Oura Ring takes a minimalist approach to heart health monitoring.

Worn as a ring, it tracks heart rate, heart rate variability, sleep stages, and recovery throughout the day and night – without the bulk of a smartwatch.

It’s a strong option for people who prefer subtle wearables that blend seamlessly into everyday life, while still offering meaningful data.

What makes it great: Powerful wellness and heart insights in a non-intrusive, jewelry-like wearable.

WHOOP 4.0 (with Membership)

Best for: Data-driven health and performance optimization.

WHOOP is designed for people who want a deeper understanding of how activity, stress, and rest interact over time.

It continuously tracks heart rate, strain, recovery, and sleep, translating that data into long-term trends rather than day-to-day metrics.

Unlike traditional smartwatches, WHOOP focuses less on screens and more on guiding smarter decisions around recovery and cardiovascular load.

What makes it great: Ideal for those motivated by data and long-term pattern awareness.

Fitbit Sense 2

Best for: Holistic wellness and stress awareness.

The Fitbit Sense 2 offers a more approachable entry point into heart health tracking.

Along with heart rate monitoring, it includes stress-related insights like skin temperature and stress response tracking, plus easy-to-understand sleep and activity summaries.

This device works well for people who want gentle guidance and a broader view of how stress, habits, and heart health connect.

What makes it great: Supportive, accessible tracking that connects heart health with everyday lifestyle factors.

Garmin vívomove® Sport

Best for: Everyday wear and smart health features.

At first glance, the Garmin vívomove® Sport looks like a traditional analog watch.

Under the surface, it tracks heart rate, activity, sleep, and stress using hidden smart features.

It’s a great option for people who want health insights without wearing something that looks overtly techy.

What makes it great: Timeless design paired with modern heart and wellness tracking.

Polar Pacer Pro

Best for: Serious runners and endurance training.

The Polar Pacer Pro is built with performance and precision in mind.

It provides detailed heart rate analytics, GPS tracking, and structured training guidance to help runners and endurance athletes safely improve cardiovascular fitness.

What makes it great: Reliable, performance-focused heart data for endurance training and progression.

Choosing What’s Right for You

The best heart health wearable isn’t the most advanced or expensive – it’s the one that fits into your lifestyle, gives you the insights you need, and supports you in staying consistent with your health and wellness.

Whether you prefer an all-in-one smartwatch, a discreet tracker like a ring or strap, or a sports watch with the most detailed performance insights…

… each of these wearables offers a meaningful way to stay connected to your heart health and overall health, stress-free.

At Knew Health, we believe informed choices lead to confident decisions.

Taking time to understand your body is one of the most practical, proactive ways to support your long-term well-being – this month and all year long.

Beating the Winter Blues: Lifestyle Strategies for Seasonal Wellness

Wed, 31 Dec 2025 18:30:09 GMT

The alarm goes off, and it's still dark outside. By the time you finish work, the sun has already set. Your energy feels lower, your motivation has dipped, and even activities you normally enjoy seem less appealing. Sound familiar?

You're not imagining things. The shorter days and reduced sunlight of winter genuinely affect how many of us feel. For some people, these changes are mild and manageable. For others, they can significantly impact daily life. The good news? Understanding what's happening in your body and brain opens the door to practical strategies that can make a real difference.

What Causes the Winter Slump?

First, let's talk about what's actually going on when winter arrives and your mood shifts. It's not just in your head. It's in your biology.

According to the National Institute of Mental Health , reduced daylight hours trigger changes in two key chemicals in your brain: serotonin and melatonin. Serotonin, which contributes to feelings of well-being and happiness, tends to drop when sunlight exposure decreases. Meanwhile, melatonin, the hormone that regulates sleep, can increase, leaving you feeling sluggish and tired during the day.

This combination helps explain why winter often brings:

Lower energy levels despite getting adequate sleep
Increased appetite, particularly for carbohydrates
Difficulty concentrating or feeling motivated
A general sense of heaviness or fatigue
Reduced interest in activities you normally enjoy

For most people, these symptoms are mild and don't significantly interfere with daily life. This is often called the "winter blues." But for about 5% of adults in the United States , according to the American Psychiatric Association , the symptoms are more severe and meet the criteria for Seasonal Affective Disorder (SAD). Another 10 to 20% experience milder but still noticeable symptoms.

The encouraging part? Whether you're dealing with mild winter blues or more significant seasonal mood changes, lifestyle strategies can genuinely help.

Light: Your Most Powerful Tool

Since reduced light exposure is at the root of winter mood changes, it makes sense that increasing your light exposure is one of the most effective interventions.

Research consistently shows that bright light therapy can be as effective as antidepressant medications for seasonal depression, with response rates between 40 and 60%. According to Harvard Health , symptoms often start improving within a week, which is faster than many medications.

How light therapy works:

A specialized light box emits 10,000 lux of white light (much brighter than typical indoor lighting)
You sit near it, with eyes open but not staring directly at the light, for about 30 minutes
Morning exposure tends to be most effective, helping reset your circadian rhythm
Consistent daily use throughout the winter produces the best results

If you're considering light therapy, look for light boxes specifically designed for this purpose. They filter out UV rays and provide the appropriate intensity. Quality light boxes typically cost around $100 to $150, a one-time investment that can provide years of benefit.

Natural light matters too. Even on cloudy days, outdoor light is significantly brighter than indoor lighting. If possible:

Get outside within the first hour or two after waking
Take a midday walk, even a short one
Sit near windows during daylight hours
Open blinds and curtains to maximize natural light in your home

Research published in Frontiers in Public Health confirms that outdoor activity increases exposure to sunlight, which promotes vitamin D synthesis and supports mood regulation through multiple biological pathways.

Movement: The Natural Antidepressant

Exercise isn't just good for your body. It's one of the most effective interventions for mood, and this is especially true during winter months when we tend to become more sedentary.

A landmark 2024 study published in The BMJ analyzed data from hundreds of clinical trials and found that exercise is a highly effective treatment for depression , comparable to psychotherapy and medication. The benefits aren't limited to intense workouts either. Moderate activities like walking, swimming, and yoga all showed significant effects.

Why exercise helps:

It increases endorphins, your body's natural mood elevators
It helps regulate circadian rhythms, especially when done outdoors
It reduces stress hormones like cortisol
It provides a sense of accomplishment and self-efficacy
It often involves social connection, which compounds the benefits

The key during winter is consistency, not intensity. Research from the University of Chicago suggests that even moderate exercise shows benefits comparable to antidepressant medication after about three months.

Practical tips for winter movement:

Schedule it like an appointment, preferably during daylight hours
Start small (10-15 minutes) and build gradually
Find indoor options you enjoy for days when weather makes outdoor activity impractical
Exercise with others when possible for added motivation and social benefit
Focus on enjoyment rather than achievement

If outdoor exercise seems daunting in cold weather, remember that you don't need to be outside for long. Even a 15-minute walk during your lunch break exposes you to natural light while getting your body moving.

The Vitamin D Connection

Vitamin D is sometimes called the "sunshine vitamin" because your body produces it when your skin is exposed to sunlight. During winter, especially at northern latitudes, this natural production drops significantly.

Research continues to explore the relationship between vitamin D and mood. A 2024 meta-analysis in Frontiers in Psychiatry found that vitamin D supplementation significantly reduced depressive symptoms compared to placebo across multiple studies. The evidence suggests that maintaining adequate vitamin D levels may support mood stability, particularly during winter months.

Vitamin D basics:

Many adults become deficient during winter due to reduced sun exposure
Blood tests can determine your current levels
The recommended daily amount is typically 600-800 IU, though some studies have used higher doses (1,000-5,000 IU) for mood support
Dietary sources include fatty fish, fortified foods, and egg yolks
Supplementation is often necessary during winter months, particularly at northern latitudes

It's worth talking with your healthcare provider about testing your vitamin D levels and determining an appropriate supplementation strategy if needed.

Social Connection: The Antidote to Isolation

Winter naturally pulls us toward hibernation mode. The cold weather and early darkness make staying home under a blanket more appealing than going out. But this tendency toward isolation can worsen mood problems.

Research published in World Psychiatry confirms what we intuitively know: social connection plays a vital role in preventing mental health problems and maintaining psychological well-being. Isolation and loneliness are consistently associated with poorer mental health outcomes, including increased depression and anxiety.

The relationship goes both ways. Feeling low makes us less likely to seek social interaction, but avoiding social contact can deepen low moods. This creates a cycle that's important to recognize and actively counteract.

Strategies for staying connected:

Schedule regular social activities in advance, making them commitments rather than day-of decisions
Join a winter class, club, or group activity that meets consistently
Plan ahead for the holidays and colder months so you have things to look forward to
Use technology thoughtfully to maintain connections when in-person meetings aren't possible
Consider volunteering, which combines social connection with a sense of purpose

Quality matters more than quantity. A few meaningful connections are more beneficial than numerous superficial ones. Focus on relationships that feel supportive and energizing.

Sleep: Finding Balance in Darker Days

The increased melatonin production during winter can make you feel sleepier, and the temptation to spend extra hours in bed is strong. But oversleeping can actually worsen low mood and fatigue.

Healthy winter sleep habits:

Maintain consistent sleep and wake times, even on weekends
Aim for 7 to 9 hours of sleep, but not significantly more
Get bright light exposure as soon as possible after waking
Avoid napping late in the day, which can disrupt nighttime sleep
Create a sleep-conducive environment (cool, dark, quiet)

If you find yourself wanting to sleep significantly more than usual during winter (10 or more hours), this might be a sign that your body is struggling with the seasonal changes. The other strategies in this article, particularly light exposure and movement, can help regulate your sleep-wake cycle.

Nutrition: Feeding Your Mood

Winter often brings cravings for comfort foods, heavy meals, and carbohydrates. While occasional indulgence is part of enjoying the season, consistently relying on these foods can actually worsen how you feel.

Blood sugar spikes and crashes from refined carbohydrates can intensify mood swings. And while comfort foods might provide temporary relief, they don't supply the nutrients your brain needs to function optimally.

Mood-supportive nutrition strategies:

Include omega-3 fatty acids: Found in fatty fish, walnuts, and flaxseeds, omega-3s support brain health and have been linked to reduced depression symptoms
Eat protein at each meal: Protein helps stabilize blood sugar and provides building blocks for neurotransmitters
Don't neglect vegetables: Even in winter, aim for colorful produce like winter squash, leafy greens, and citrus fruits
Stay hydrated: Dehydration can mimic symptoms of fatigue and low mood
Moderate alcohol: While it might seem to help in the moment, alcohol disrupts sleep and can worsen depression

You don't need to eliminate comfort foods entirely. The goal is balance, ensuring that your overall diet supports your mental and physical well-being while still allowing room for enjoyment.

Creating Your Winter Wellness Routine

The strategies above work best when combined into a consistent routine. Here's a practical approach to putting them together:

Morning:

Wake at a consistent time
Get bright light exposure (light box or natural light) within the first hour
Include protein in your breakfast
Move your body, even briefly

Midday:

Take a walk outdoors if possible, even for 10-15 minutes
Eat a balanced lunch
Connect with others, whether in person, by phone, or video

Evening:

Engage in activities you enjoy, not just passive screen time
Maintain social plans when possible
Wind down with consistent sleep preparation
Go to bed at a regular time

You don't need to implement everything at once. Start with one or two strategies that feel most manageable and build from there. Consistency matters more than perfection.

When to Seek Additional Support

Lifestyle strategies can make a significant difference for many people experiencing winter blues. But sometimes additional support is needed, and there's no shame in seeking it.

Consider talking to a healthcare provider if:

Your symptoms significantly interfere with work, relationships, or daily functioning
You're experiencing thoughts of self-harm or suicide
Lifestyle changes haven't helped after several weeks of consistent effort
You've had episodes of seasonal depression in previous years
Your symptoms feel overwhelming or unmanageable

Professional treatment options include cognitive behavioral therapy (CBT) specifically adapted for seasonal depression, antidepressant medications, and medically supervised light therapy. These can be used alone or in combination with the lifestyle strategies discussed here.

If you've experienced seasonal depression before, proactive prevention starting in early fall, before symptoms begin, may help reduce their severity.

The Bottom Line

Winter doesn't have to mean months of low mood and low energy. Understanding why you feel different during this season empowers you to take action . Light exposure, movement, social connection, sleep regulation, and nutrition all play roles in how you feel, and each of these is within your control.

The strategies here aren't complicated, but they do require intentionality. When everything in your body is telling you to stay in bed, skip the gym, and avoid social plans, choosing differently takes effort. That effort is worth it.

Key takeaways:

Winter mood changes are biological responses to reduced light, not character flaws
About 5% of adults experience Seasonal Affective Disorder, with another 10-20% experiencing milder winter blues
Bright light therapy is highly effective, with response rates of 40-60%
Regular exercise is comparable to medication for treating depression symptoms
Vitamin D supplementation may support mood during low-light months
Social connection actively counteracts the isolation tendency of winter
Professional help is available and effective when lifestyle changes aren't enough

Think of these strategies as investments in your winter wellbeing. Small, consistent actions compound over time. You don't have to feel at the mercy of the seasons. With the right approach, you can maintain energy, connection, and purpose all year round.

The Knew Health End-of-Year Wellness Checklist

Tue, 23 Dec 2025 20:00:00 GMT

How to Protect Yourself from Medical Debt: A Proactive Guide

Fri, 05 Dec 2025 20:30:57 GMT

Have you ever felt that knot in your stomach when opening an unexpected medical bill? You're far from alone. An estimated 100 million Americans carry medical debt totaling approximately $220 billion , making healthcare costs one of the leading causes of financial stress in the country.

Here's what many people don't realize: medical debt isn't inevitable. With the right knowledge and proactive strategies, you can build layers of protection that shield your family from financial catastrophe when unexpected health needs arise.

In this guide, you'll discover eight practical strategies to protect yourself from medical debt—from building your financial safety net to negotiating bills like a pro. Whether you're navigating the healthcare system as a self-pay patient or simply want peace of mind, these approaches can help you take control of your healthcare finances.

1. Understanding the Medical Debt Crisis

Before diving into solutions, it's important to understand why medical debt has become such a widespread challenge. According to a 2024 Gallup survey , approximately 31 million Americans borrowed an estimated $74 billion in the past year just to pay for healthcare. That's a staggering amount of financial strain affecting families across every income level.

What makes medical debt particularly challenging is its unpredictable nature. Unlike a car payment or mortgage, you rarely see it coming. Two-thirds of medical debts result from a single unexpected event —an emergency room visit, a sudden illness, or an accident that lands you in the hospital without warning.

Perhaps most surprising is that having health insurance doesn't guarantee protection. High-deductible plans, surprise out-of-network charges, and coverage gaps leave many insured Americans facing bills they simply can't afford. In fact, 41% of adults—including many with insurance—report carrying some form of healthcare debt.

The good news? Understanding these challenges is the first step toward protecting yourself. The strategies that follow will help you build multiple layers of defense against unexpected medical costs.

2. Build Your Financial Safety Net First

Think of an emergency fund as your first line of defense against medical debt. Having money set aside specifically for healthcare emergencies means you won't need to reach for a credit card or take out a loan when unexpected costs arise.

Financial experts typically recommend saving three to six months of living expenses for emergencies. But if that feels overwhelming, start smaller. The Consumer Financial Protection Bureau suggests that even a modest emergency fund can provide meaningful financial security during unexpected health events.

Here's a practical approach to get started:

Set an initial goal of $1,000 for medical emergencies
Automate transfers of even small amounts from each paycheck
Keep this fund separate from your regular savings so you're not tempted to dip into it
If you have a high-deductible health plan, consider your annual deductible as a target savings amount

If your employer offers a Health Savings Account (HSA), this can be an excellent vehicle for healthcare savings. Contributions are tax-deductible, the money grows tax-free, and withdrawals for qualified medical expenses aren't taxed either. It's essentially a triple tax advantage specifically designed for healthcare costs.

Remember, building financial resilience doesn't happen overnight. The key is consistency—saving something regularly is more important than saving large amounts sporadically.

3. Know Your Rights Before Treatment

One of the most powerful tools for preventing medical debt is knowledge—specifically, understanding what healthcare should cost before you receive it. Thanks to recent legislation, patients now have more rights than ever when it comes to healthcare pricing transparency.

The No Surprises Act , which took effect in 2022, provides important protections. If you're uninsured or paying out-of-pocket, healthcare providers must give you a Good Faith Estimate of expected charges for scheduled services. This estimate must include not just the primary service, but related costs like medical tests, prescription drugs, equipment, and facility fees.

Here's how to use these rights to your advantage:

Request estimates in writing at least three business days before any scheduled procedure
If the final bill exceeds your Good Faith Estimate by $400 or more, you have the right to dispute it
Use price transparency tools like Healthcare Bluebook or FAIR Health Consumer to compare costs in your area
Don't hesitate to call multiple providers for quotes—prices can vary dramatically for the same service

Taking time to understand costs before treatment puts you in a much stronger position to make informed decisions and avoid financial surprises.

4. Become a Medical Bill Detective

Here's a statistic that might shock you: up to 80% of medical bills contain errors . That's not a typo—the vast majority of bills include at least minor mistakes, and many contain significant overcharges that can cost you hundreds or even thousands of dollars.

Common billing errors include duplicate charges for the same service, incorrect billing codes that inflate costs, charges for services you never received, and fees for higher-level care than what was actually provided. One study found that hospital bills over $10,000 contain an average of $1,300 in overcharges.

Protecting yourself means becoming a careful reviewer of every bill you receive. Here's what to look for:

Request an itemized bill that lists every service and charge separately
Compare the itemized bill against your own records of what treatments you actually received
Look for duplicate entries, especially for labs, imaging, or medications
Verify that dates of service match when you were actually treated
Check that billing codes reflect the actual level of care you received

If you spot errors or charges you don't recognize, contact the billing department promptly. Document every conversation, including the date, the name of the person you spoke with, and what was discussed. Persistence often pays off—billing departments can and do correct errors when patients bring them to their attention.

5. Master the Art of Bill Negotiation

Many people don't realize that medical bills are often negotiable. Unlike the price tag on groceries, healthcare charges aren't necessarily fixed. Providers frequently accept less than the initially billed amount, especially when patients proactively reach out.

Professional medical bill advocates report success rates of around 70% in lowering medical bills, with average reductions of 60%. Even without professional help, patients who negotiate often see their bills reduced by 30% or more simply by asking.

Here are effective negotiation strategies:

Start early —it's easier to negotiate before a bill becomes overdue
Ask about the "settlement amount" or "prompt pay discount" for paying in full immediately
If you're uninsured, request the rate that insurance companies pay for the same service
Explain your financial situation honestly—many providers have more flexibility than they initially reveal
Request a payment plan with no interest if you can't pay in full

When negotiating, stay calm and persistent. The first person you speak with may not have authority to adjust your bill, so don't hesitate to ask for a supervisor or the billing manager. Document everything, and remember that providers would often rather receive a reduced payment than nothing at all.

If negotiating feels overwhelming, consider hiring a medical billing advocate. These professionals understand the system and can often secure reductions that more than offset their fees.

6. Discover Financial Assistance You May Qualify For

Many people are surprised to learn that hospitals—particularly nonprofit hospitals—are required to offer charity care programs that can reduce or even eliminate medical bills for qualifying patients. These programs, also called financial assistance, aren't just for the unemployed. Many people with moderate incomes qualify.

Under the Affordable Care Act, nonprofit hospitals must have written financial assistance policies, publicize them widely, and make reasonable efforts to determine eligibility before pursuing aggressive debt collection. The eligibility thresholds vary by hospital, but many offer free care for patients earning up to 200% of the federal poverty level, and discounted care for those earning up to 400%.

To access this assistance:

Ask the hospital's billing department or financial counselor about their financial assistance policy
Request an application even if you're not sure you qualify—the worst they can say is no
Gather documentation of your income, such as pay stubs, tax returns, or bank statements
Submit your application promptly and follow up if you don't hear back within a few weeks

Beyond hospital programs, many states have their own charity care laws or assistance programs. The Consumer Financial Protection Bureau notes that states including California, New Jersey, and New York have particularly strong protections. Nonprofit organizations like Dollar For can also help you navigate the application process for free.

Don't let pride prevent you from applying. Charity care isn't taking resources from others—it's a program specifically designed to help people in situations like yours, and hospitals receive tax benefits precisely because they offer this assistance.

7. Invest in Prevention to Avoid Future Costs

The most effective way to avoid medical debt? Stay healthy in the first place. While you can't prevent every illness or accident, investing in preventive care can dramatically reduce your risk of expensive health crises down the road.

The Centers for Disease Control and Prevention estimates that chronic diseases account for approximately 75% of healthcare spending in the United States. Many of these conditions—including heart disease, type 2 diabetes, and certain cancers—are preventable or manageable when caught early through regular screenings.

Prevention-focused strategies that protect both your health and your wallet include:

Annual wellness visits to catch potential issues before they become serious
Age-appropriate screenings for conditions like high blood pressure, diabetes, and cancer
Vaccinations that prevent costly hospitalizations from preventable diseases
Lifestyle modifications including regular physical activity, healthy eating, and stress management
Mental health support to address issues that can compound physical health problems

Think of preventive care as an investment. The cost of a routine checkup or screening is a fraction of what you'd pay for emergency treatment or managing an advanced chronic condition. By prioritizing your health proactively, you're also protecting your financial future.

8. Consider Community-Based Healthcare Alternatives

For many Americans, traditional health insurance has become increasingly unaffordable—with monthly premiums that strain family budgets and deductibles so high that coverage barely feels meaningful. This reality has led many to explore alternative approaches to managing healthcare costs.

Medical cost sharing communities offer a different model altogether. Instead of paying premiums to an insurance company, members contribute monthly to a shared community fund that supports fellow members when medical needs arise. This approach has roots in community-based mutual aid, where neighbors helped neighbors manage unexpected expenses.

These communities can offer several protective advantages against medical debt:

Expert bill negotiation —some communities employ skilled negotiators who reduce medical bills before costs are shared, achieving average reductions of 46% or more
Freedom to choose providers —without network restrictions, you can see any licensed healthcare provider
Wellness-focused approach —many communities emphasize preventive care and provide resources for proactive health management

This model isn't right for everyone, but for wellness-focused individuals, families, independent contractors, and small business owners seeking more control over their healthcare spending, it offers a viable path to financial peace of mind.

Taking Control of Your Healthcare Financial Future

Medical debt doesn't have to be inevitable. By implementing even a few of the strategies outlined in this guide, you can build meaningful protection against the financial impact of unexpected health events.

Here are the key takeaways to remember:

Start building an emergency fund: even a small amount provides valuable protection
Know your rights: Req uest Good Faith Estimates and use price transparency tools
Review every bill carefully —with 80% of bills containing errors, your diligence can save you money
Negotiate proactively —medical bills are often negotiable, and asking can lead to significant reductions
Apply for financial assistance —you may qualify for more help than you realize
Invest in prevention —protecting your health is the best protection for your finances
Explore all your options —community-based healthcare alternatives offer protective features that traditional approaches may lack

You don't have to navigate healthcare costs alone. Whether you're building your first emergency fund or exploring new approaches to healthcare, every step you take puts you in greater control of your financial wellbeing.

What matters most is taking that first step. Choose one strategy from this guide and put it into action this week. Your future self, and your wallet, will thank you.

Facing Rising Healthcare Costs? Here’s What’s Changing in 2026 – and How Knew Health Can Help You Save

Wed, 15 Oct 2025 15:36:49 GMT

Open Enrollment begins November 1st , and this year’s updates to the ACA Marketplace are bringing some major shifts.

If you’ve been watching premiums rise and coverage shrink, you’re not imagining things.

Here’s what’s coming in 2026 – and how you can take back control of your healthcare spending with Medical Cost Sharing through Knew Health .

�� Prices Are Climbing – Again

Major insurers estimate premium increases of 18-20% across Marketplace plans.

That means higher monthly costs for individuals and families already struggling with big medical bills.

While premiums go up, out-of-pocket costs like deductibles and co-pays often follow, leaving you paying more money for less coverage.

⏰ Less Time to Decide

Starting in 2026, the Open Enrollment window will shrink to just six weeks , giving you less time to research and compare your options.

For many, that means feeling rushed into another expensive plan simply because there isn’t enough time to find a better fit.

�� Fewer Choices on the Marketplace

Some major insurers are pulling out of the Marketplace entirely, leaving fewer options in many states.

That can translate to limited networks, higher rates, and less flexibility when choosing providers.

Additional 2026 Marketplace Changes You Should Know About

The 18-20% premium increases and decrease in plan options are only part of the story.

There are several other possible changes coming in 2026 that could have a big impact on your wallet, and your ability to stay covered:

❗ Subsidy support may decrease

Enhanced premium tax credits are set to expire at the end of 2025 unless Congress extends them. Without them, you might see much higher monthly costs.

❗ You may have to repay more at tax time

Repayment caps for excess subsidies are expected to be removed, meaning if your income changes, you could owe the full difference when you file taxes.

❗ Income verification will be stricter

If your income doesn’t match federal data, you’ll be required to provide documentation sooner, making enrollment more complicated and time-sensitive.

❗ Fewer opportunities to enroll mid-year

The year-round enrollment option for low-income individuals is being paused, so many people will lose the ability to enroll outside Open Enrollment – unless they have a qualifying life event.

❗ Auto-renewal may not protect your subsidies

Some subsidized plans may no longer auto-renew with full benefits. You may be required to actively confirm your plan or lose savings.

To recap, 2026 will bring higher costs, more paperwork, and more responsibility on you to stay compliant.

A Smarter, More Stable Alternative: Medical Cost Sharing with Knew Health

You don’t have to wait and see how much your premiums will rise, or settle for fewer choices.

There’s another way to care for your health – one that’s affordable, transparent, and community-driven.

At Knew Health , we’re not insurance – we’re a friendly Health Sharing Community that helps Members share in major Medical Needs while supporting everyday wellness from day one.

�� Here’s How Knew Health Is Different

Stable, Transparent Pricing

Our Membership rates have stayed steady for over six years. You’ll know exactly what you’ll pay each month, with no surprise increases or hidden fees.

Whole-Person Wellness, Included

In addition to Medical Cost Sharing, your Membership includes…

✔ General Wellness visits and labs (many at no cost)

✔ 24/7 telemedicine

✔ Two free Health Coaching sessions each year

✔ A $200 annual Self-Care Credit for services like massage, acupuncture, or gym memberships

✔ Up to 95% off lab work and imaging

✔ Digital health and fitness classes

✔ Discounts on top quality supplements and popular wellness products

… and much more.

Freedom to Choose Your Own Providers

Since we're not health insurance you'll experience a different type of healthcare, one that supports your choices.

No networks.

No referrals.

You’re free to see any licensed provider, anywhere in the United States–including holistic and integrative providers.

Community Support You Can Count On

Since launching in 2019, 100% of eligible Medical Needs have been shared , giving Members peace of mind for large unexpected medical needs such as hospitalization, injury, or pregnancy all while supporting your general wellness along the way with annual exams and blood work.

�� Real People. Real Peace of Mind.

“We’ve been with Knew Health almost a year and it’s something we should have done years ago. From the monthly cost to the excellent HUMAN customer service, it’s got more than 5 stars from my family.” – Asphalt Canvas Custom Art

�� Why Now is the Time to Reconsider Your Options

If you’re renewing a Marketplace or employer plan that you pay out of pocket, this Open Enrollment season is the perfect time to compare your options and maximize your savings by seeing if medical cost sharing might be a good option for you as an alternative to health insurance.

With Knew Health, you can enjoy:

Predictable monthly costs
Access to trusted care providers
A focus on proactive wellness, not just reactive care
Support from a warm, knowledgeable Concierge Care Team
A Community of wellness-minded people like you

Ready to Rethink Healthcare for 2026?

Don’t wait to see how much your rates increase this year.

Explore a community-based alternative to insurance that’s built on affordability, freedom, and support.

�� SEE YOUR SAVINGS with Knew Health

Your health deserves more than rising costs and shrinking choices – it deserves stability, transparency, and care that fits your life.

Why More Small Business Owners Are Turning to Medical Cost Sharing

Mon, 11 Aug 2025 21:54:28 GMT

Running a small business takes courage, creativity, and a lot of heart.

But finding an affordable, flexible healthcare alternative?

That part often feels like an uphill battle. Enter Medical Cost Sharing.

If you're a business owner, solopreneur, or independent contractor, you know the struggle:

Sky-high monthly contributions, confusing plans, and limited provider options that don't actually work for your life – or your budget.

That's why more and more small business owners are choosing something different:

Medical Cost Sharing with Knew Health.

At Knew Health we're seeing a growing number of entrepreneurs choosing our Membership for one simple reason – it actually supports the way they live, work, and care for their health.

Here's why it's catching on – and how it could serve you, too.

Flexibility That Fits Your Life – and Business

As a Knew Health Member, you're not locked into rigid networks or forced to navigate mountains of red tape.

You can:

✔ Have peace of mind with predictable costs
✔ Choose your own licensed providers
✔ Access care anywhere in the US
✔ Skip the networks, referrals, and gatekeeping
✔ Get the support you need to optimize your health

Whether you're a Health Coach in Austin or a creative consultant in Chicago, you can build a healthcare experience around your life and values – not the other way around.

And when the unexpected happens?

You have a trustworthy Community to help share the financial burden of eligible Medical Needs.

Big Savings Without Sacrificing Quality

Health insurance often means paying more for less – high monthly costs, IUAs, and bills that sneak up on you.

Knew Health flips the script on that model.

As a self-pay Member, you'll benefit from:

✔ Monthly contributions starting as low as $147
✔ Access to routine blood work and preventive care – many at no cost
✔ Deep discounts (up to 95% off) on lab tests and imaging
✔ Expert negotiators who help lower your medical bills
✔ No hidden fees or surprise charges

Since we opened in 2019, eligible Medical Needs have been successfully shared within our Community.

That's the kind of reassurance busy small business owners need.

��‍�� Healthcare That Works for Independent Workers

Group plans can be hard to qualify for – and even harder to afford.

Whether you're a team of one or managing a small group of contractors, Knew Health meets you where you are.

Many of our Members are:

Freelancers and creatives
Wellness professionals
Coaches and consultants
Small shop or studio owners
Gig workers and digital nomads

With no employer plan to fall back on, they're creating a new path – one that puts freedom, affordability, and proactive care front and center.

Wellness Isn't a Perk – It's a Core Part of Your Membership at Knew Health

At Knew Health, we don't just respond to illness, we support whole-person wellness – the kind that helps you feel your best, every day.

Your Membership includes:

✔ A $200 Self-Care Credit for gym memberships, acupuncture, IV therapy, and more
✔ Two free Health Coaching sessions per year
✔ 35% off professional-grade supplements
✔ Access to FitOn fitness and wellness classes
✔ Live Wellness Sessions on sleep, energy, nutrition, and more

When you're the one driving your business forward, your health matters – a lot.

Real People, Real Help, When You Need It

The healthcare system can be overwhelming – especially when you're juggling payroll, marketing, and client deadlines.

That's where your Knew Health Concierge Care Team comes in.

They'll help you:

Navigate self-pay systems
Understand which expenses are eligible for sharing
Get fair pricing on services
Coordinate second opinions
Review your medical bills
Connect you with the right proactive resources

They're your personal healthcare advocates – with a human touch.

A Smarter, Heart-Centered Approach to Healthcare

You don't have to choose between going without healthcare or overpaying for a service you rarely use.

Medical Cost Sharing offers a third option – one that's gaining traction among entrepreneurs who value freedom, simplicity, and support.

With Knew Health, you get:

✔ Medical Cost Sharing for big, unexpected health events
✔ 24/7 telemedicine for everyday needs
✔ Proactive wellness support
✔ No network restrictions
✔ A heart-centered Community that shares your values

�� Hear From One of Our Small Business Members

"We've been with Knew Health almost a year and it's something we should have done years ago.

From the Amazon gift card bonus (a promo they had when we signed up), to the monthly cost, to the excellent HUMAN customer service… it's got more than 5 stars from my family.

Plus their website is a breeze to use. As an entrepreneur this gave my family peace of mind and lessened the headaches…"

– Asphalt Canvas Custom Art

Ready to Rethink Your Healthcare?

If you're a small business owner looking for an affordable, flexible healthcare alternative , Knew Health could be the right fit.

We've designed our Membership to meet you where you are – with real savings, real support, and real Community.

It's not just a healthcare alternative, it's a new way to care for your health. Knew Health is not health insurance – it's a Community-based approach to sharing eligible Medical Needs.

�� Explore Membership options now »

Affordable Healthcare Options for Small Business Owners in 2025

Thu, 03 Jul 2025 17:37:17 GMT

Healthcare sharing is really only affordable when it's accessed through a larger institution, like an employer or a union. But what about the millions that need healthcare solutions for small business owners? Freelancers, entrepreneurs, and independent workers don't have access to those economies of scale, and that creates real challenges.

For them, health insurance plans often feel out of reach—too expensive, too rigid, and not built for their unique needs. Fortunately, new solutions are emerging, designed to accommodate today's workforce with affordable healthcare alternatives that offer flexibility and genuine protection. We're here to help you navigate these options with clarity and confidence.

Why Health Insurance Isn't Built for You

For decades, health insurance has positioned itself as the default way to access healthcare. Plans are built for large companies, unions, and institutions that can offer insurance companies a bulk group of employees in a single package. It's streamlined and efficient—for the insurance companies.

According to the U.S. Chamber of Commerce , small business employees and the self-employed now make up 45.9% of the American workforce . Yet this massive portion of workers often finds themselves priced out of the system. Without an employer to split the cost, insurance monthly contributions become prohibitively expensive.

In fact, over 60% of uninsured adults go without sharing simply because they cannot afford it, according to the Kaiser Family Foundation . If you've searched for health sharing for small business owners , health sharing for 1099 workers , or affordable healthcare for self-employed people , you've probably run into the same challenges: sky-high costs for sharing you may rarely use.

The Visibility Problem: Why You Haven't Heard About Alternatives

One of the biggest challenges facing entrepreneurs and freelancers is simply awareness. Many people assume that health insurance is the only way to protect their health and finances. But there are other options—ones that are designed to work for small teams and individuals, and we want you to know about them.

These alternatives aren't technically insurance, and that's why they're often harder to find. But they can meet the same needs: providing access to care, helping with major medical expenses, and delivering the peace of mind you deserve.

Enter Medical Cost Sharing: A Heart-Centered Approach

Medical cost sharing is a Community-based model in which Members make monthly contributions and have the costs of large medical expenses shared among the group. It also includes many of the benefits people value most—like preventative care and telemedicine. At Knew Health, this isn't just a financial arrangement—it's about caring for one another.

A Small Business Owner Success Story

Take Liam, who owns a small bike shop with two employees. Each year, he looked into small group health insurance, but the quotes were always too high. Despite growing his business, the cost of sharing outpaced his budget.

Then Liam discovered medical cost sharing. It offered him and his employees peace of mind—without the crushing monthly contributions.

Freelancers Need Flexibility—Not Frustration

Solo creator Summer is a game developer and 1099 graphics contractor. She assumed she'd have to go without healthcare sharing for the foreseeable future—until a friend told her about alternatives to insurance.

She joined a cost sharing Community that fit well within her budget and even came with unlimited telemedicine access.

Choosing What Works for You

Whether you're managing a small team, building your solo business, or contracting as a 1099, your healthcare needs are unique. Much of what health insurance offers might not even apply to you—but you're still paying full price for it.

Ask yourself:

Do I need sharing for routine care?
Would I benefit more from protection against large medical bills?
Do I want virtual care or discounted medications?

The good news? You can mix and match solutions. Many entrepreneurs find that combining options—like cost sharing and telemedicine—offers more value and more flexibility than health insurance ever could. We're here to support you in finding what works best for your unique situation.

You Have Options—Real, Affordable Ones

Health insurance isn't the only way to access healthcare in 2025. There IS affordable healthcare for small business owners. If you're a small business owner, sole proprietor, tradesperson, or freelancer, medical cost sharing may be exactly what you've been looking for. Remember, Knew Health is NOT health insurance—it's a Community-driven approach to sharing medical expenses.

✅ Ready to Take Control of Your Healthcare?

Explore how Knew Health can help you protect your health, your finances, and your freedom—without health insurance.

�� Learn more about medical cost sharing

A Day in the Life of a Knew Health Member: How Wellness Feels When It's Built Around You

Wed, 18 Jun 2025 17:18:54 GMT

Imagine waking up to healthcare that actually supports you and your lifestyle – where you feel seen, cared for, and in control.

No restrictive networks. No surprise bills. No confusion. Just real, proactive support designed around your health and your values.

That's what it's like to be a Member of Knew Health.

From choosing your own licensed providers to affordable blood work testing to getting real help with your medical bills, being a Member means having the freedom to care for your health on your own terms.

It means feeling supported by a heart-centered Community, a wide range of proactive Wellness Services and Resources, and your very own Concierge Care Team, by your side every step of the way.

The world of self-pay healthcare can be complex, but with Knew Health behind you, it's so much easier.

Let's take a peek at what a day in your life could look like as a Knew Health Member, and see what modern, people-first health sharing is really about…

Morning: Start Strong with Wellness That Works

You start the day with a virtual yoga class , part of your unlimited access to fitness, wellness, and meditation sessions through the #1 health and wellness app, FitOn.com.

You follow it up with a smoothie, filled with high-quality supplements you ordered at 35% off through your Member discount. They arrived quickly and right to your door, from trusted brands like Pure Encapsulations and Thorne.

After breakfast, you log into your Member Portal and schedule your annual well-visit with the licensed provider of your choice – no network restrictions.

Then you book a chiropractic tune-up for later this week, using your $200 Self-Care Credit .

This credit can also be used toward gym memberships, IV therapy, massages, and more – whatever helps you stay proactive with your health.

As you sip your coffee, you scroll through upcoming Live Wellness Sessions .

There's one on sleep optimization next week, hosted by a top holistic health expert – exactly what you've been needing.

You want to confirm that you can use your Self-Care Credit for chiropractic, so you reach out to your Knew Health Concierge Care Team through your Member Portal.

They're quick to reply, kind, and genuinely helpful.

Midday: Real Guidance, Not Generic Advice

After lunch, you log in for a session with your Health Coach – as a Member, you get two free sessions every year.

Today's focus is energy and meal planning, but you also touch on stress and sleep habits. This kind of care goes beyond your 15-minute doctor visits. It's personalized, actionable, and uplifting.

Your blood work results are in, too.

You ordered a CBC and CMP panel (free with your Membership!) through one of Knew Health's partner labs.

Plus, you have an $80 annual lab credit to use toward more in-depth tests you've been curious about, like hormone and nutrient panels.

Through our partners, blood work is often 90-95% lower than standard rates, if not free.

Before scheduling, you reach out to your Concierge Care Team , and they check whether those in-depth panels align with sharing guidelines, saving you from unexpected bills.

Evening: Proactive Peace of Mind

After work, you take your dog for a walk, make dinner, and spend time with your family.

You feel good knowing that if anything unexpected comes up – like an ER visit, an illness, or even a pregnancy – your eligible Medical Needs may be submitted for sharing through the Knew Health Community.

You've read how eligible Medical Needs have been successfully shared since Knew Health opened in 2019, and that gives you real peace of mind.

You also know that if you ever need help navigating the system – whether it's getting a second opinion or negotiating a bill – your Concierge Care Team will be there.

They've helped Members find fair pricing, avoid unnecessary procedures, and understand exactly which expenses may be eligible for Medical Cost Sharing, before they happen.

Meet Your Concierge Care Team: Your Personalized Support System

You've heard the Concierge Care Team mentioned a few times already.

What exactly does this team do?

Your Concierge Care Team is the heart of your Knew Health experience, offering human, one-on-one help whenever you have a question.

Here's what they can support you with:

Confirming which medical expenses may be eligible for sharing
Navigating the self-pay healthcare system
Providing pricing tools and resources like GoodRx and Radiology Assist
Coordinating second opinions through Knew Options
Guiding you on pre-approvals for care
Assisting with share-out documentation and follow-up
Connecting you with proactive resources like coaching, blood work, and wellness events

Their mission is simple: To make your healthcare journey feel less like a maze and more like a partnership.

Whether you're planning a procedure, reviewing a bill, or just unsure of how to fully utilize your Membership perks, you're never alone.

What You Get as a Knew Health Member

✔ Medical Cost Sharing
✔ 24/7 no-cost telemedicine
✔ Access to no-cost and discounted blood work
✔ Two free annual Health Coaching sessions
✔ $200 Self-Care Credit each year
✔ 35% off thousands of supplements
✔ Members-only discounts through WellzyPerks
✔ FitOn digital fitness & wellness classes
✔ Live Wellness Sessions with health experts
✔ Freedom to see any licensed provider you trust
✔ Concierge Care Team & expert bill negotiators
✔ Knew Options, your second opinion service

Every perk is designed to support the health-conscious lifestyle you're already building, without locking you into systems that don't work for you.

It's Not Just a Membership – It's a New Way to Do Healthcare

As a Member of Knew Health, your days are calmer. Supported. Empowered.

That's what it means to be part of a Medical Cost Sharing Community built for people like you who want:

An affordable alternative to health insurance
Holistic health and functional medicine options
Freedom to choose your own licensed providers – no networks
General wellness tools and personalized support
Financial peace of mind when unexpected Medical Needs arise

Important Note: Knew Health is not health insurance. It's a Medical Cost Sharing Community where Members share eligible medical expenses according to guidelines.

Ready to join the Knew Health Community?

Whether you're an entrepreneur, freelancer, or simply someone looking for an affordable, flexible healthcare alternative that fits your values, Knew Health is your wellness partner.

Join a Community that prioritizes your peace of mind, your freedom, and your future.

Why More People Are Choosing Medical Cost Sharing in 2025

Tue, 20 May 2025 21:37:23 GMT

As healthcare costs continue to rise and health insurance plans become more complex and expensive, Americans are seeking smarter alternatives that put control, transparency, and savings back in their hands. In 2025, medical cost sharing has emerged as a leading choice for individuals, families, and small business owners who want affordable access to quality care without the financial burden of health insurance.

Here's why more people than ever are switching to medical cost sharing through innovative Communities like Knew Health.

What Is Medical Cost Sharing?

Medical cost sharing is a healthcare alternative that operates differently from health insurance. Instead of paying high monthly contributions to insurance companies, Members contribute to a Community fund that helps pay for each other's eligible medical expenses.

Think of it as people helping people —a Membership-based system that prioritizes freedom of choice, affordability, and transparency. It's important to understand that Knew Health is NOT health insurance , but rather a Community-centered approach to sharing healthcare costs.

Top Reasons Medical Cost Sharing Is Booming in 2025

1. Cost Savings Up to 50% Compared to Health Insurance

With health insurance monthly contributions continuing to skyrocket, medical cost sharing offers a clear financial advantage. Members of Communities like Knew Health often save 30–50% annually on healthcare expenses—while maintaining access to quality care.

2. Freedom to Choose Your Doctors and Providers

Unlike insurance networks, medical cost sharing lets Members see any provider they choose . There are no narrow networks, no referrals, and no red tape limiting your healthcare decisions.

3. Affordable, Transparent Pricing and No Surprise Bills

Knew Health empowers its Members with tools and concierge support to find fair, upfront prices on care. This eliminates billing surprises and puts Members back in control of their healthcare spending.

4. Values-Based, Community-Centered Care

Medical cost sharing is built on a Community model , not a corporate one. At Knew Health, Members agree to shared principles and commit to supporting each other's Medical Needs—fostering a culture of mutual responsibility and trust .

5. Perfect for Freelancers, Entrepreneurs & Small Businesses

More Americans are choosing self-employment and gig work than ever before. Medical cost sharing offers flexible, affordable healthcare solutions tailored to the needs of workers who value independence and choice.

How Knew Health Is Leading the Way in 2025

Knew Health is one of the fastest-growing medical cost sharing Communities in the U.S., offering a fresh, tech-enabled alternative to insurance. Here's what sets it apart:

Affordable Monthly Memberships – starting well below the cost of health insurance.
Concierge Healthcare Guidance – including help finding providers, navigating bills, and accessing discounts.
Whole Health Support – from preventive care to chronic condition management.
Simple, Transparent Process – clear guidelines for eligible sharing, quick reimbursements, and dedicated Member support.

Knew Health is ideal for:

Health-conscious individuals & families
Digital nomads and remote workers
Entrepreneurs, solopreneurs, and small business owners
People looking for an alternative to health insurance or COBRA

Is Medical Cost Sharing Right for You?

If you're tired of high monthly contributions, narrow networks, and surprise medical bills, it's time to explore a better way to manage your health and your money . In 2025, millions are making the switch to medical cost sharing—and reclaiming control of their healthcare journey.

Remember, medical cost sharing makes certain Medical Needs eligible for sharing based on Community guidelines, and each Member's experience may vary. We're here to support you in understanding how this Community-centered approach could work for your unique situation.

Explore your options and see how much you can save with Knew Health .

Lost Your Job? Don't Panic! A Healthcare Alternative To COBRA!

Mon, 28 Apr 2025 20:23:48 GMT

Life Just Changed. Your Healthcare Should, Too.

Losing your job can feel overwhelming. With so many decisions ahead, one thing is crystal clear: you need to support your family's health — without sacrificing your financial future.

While COBRA may seem like the safe, government-backed option, it's often shockingly expensive and doesn't fit today's flexible lifestyles. That's where Knew Health comes in.

We're here to offer you something simpler — a Medical Cost Sharing Community that saves you money, gives you peace of mind, and lets you breathe easier. (Important: Knew Health is NOT health insurance, but rather a Community of Members who share eligible Medical Needs.)

Why Knew Health Is a Great Healthcare Alternative

1. Affordable Protection You Can Count On

COBRA can cost you hundreds — sometimes even over a thousand dollars — every month . You're essentially paying full-price without employer support. The COBRA site itself admits that even with subsidies most people can barely afford their plans, and only 30% were even aware that there were other healthcare alternatives available to them!

At Knew Health, we believe in fair monthly contributions that put your needs first.

Our Members often save 40-50% compared to health insurance — without compromising on quality care. Instead of bloated costs, you invest in a Community-powered model where Members share each other's eligible Medical Needs affordably and transparently.

2. Healthcare for Life's Ups and Downs

Whether it's an unexpected surgery, a hospital stay, or managing a serious diagnosis, you'll have a reliable Community in place to help with eligible Medical Needs that matter most: your family and your future .

Plus, we go beyond just medical sharing — offering preventive services, telemedicine access and Self-Care Credits for holistic wellness services, because health isn't just about emergencies — it's about staying healthy, not just managing sickness. Members can choose from three IUA options ($1,000, $2,500, or $5,000) with up to 3 IUAs maximum per year.

3. There are Healthcare Alternatives! No More Feeling Trapped by High Costs

Choosing COBRA often means feeling locked into a system that doesn't work for you — high costs, little flexibility, and no end in sight .

With Knew Health, you have freedom and control .

You choose providers. You belong to a caring Community that believes in empowering you , not limiting you. Your eligible Medical Needs can be shared by the Community, giving you peace of mind during uncertain times.

Support Your Family. Support Your Wallet. Support Your Peace of Mind.

At Knew Health, we're more than Medical Cost Sharing — we're a movement toward smarter healthcare .

We were built by people just like you — individuals who wanted affordable, ethical, and holistic solutions that work for real life, especially during times of transition.

When you join Knew Health as a Member, you get:

Affordable monthly contributions that fit your new budget.
Access to quality care without networks or restrictions.
Support for your whole health , including Self-Care Credits and blood work options.
A trusted Community that's here when eligible Medical Needs arise.

It's Time to Take the Next Step

You deserve a healthcare solution that matches this new chapter of your life — hopeful, empowering, and affordable .

COBRA might be the old way.

Knew Health is the new way.

Take control of your health journey today. Join our Community where Members support each other's eligible Medical Needs with transparency and care.

Join Knew Health — and rediscover peace of mind.

[Learn More and Get a Free Quote Here →]

Health Benefits Of Pet Companions: Improve Your Well-Being

Fri, 11 Apr 2025 20:01:41 GMT

For generations, animals have enriched our lives—not simply as working partners or sources of sustenance, but as beloved companions offering comfort, unwavering loyalty, and unconditional love. Today, research confirms what pet parents have always felt in their hearts: sharing your life with a pet companion brings remarkable health benefits. Whether it's your dog's enthusiastic greeting after a challenging day or your cat's soothing purr during quiet moments, pets provide more than emotional support—they enhance our mental, physical, and social wellness in meaningful ways.

Let's explore the science-backed health benefits of pet companionship, discovering how our furry friends support human wellness across every stage and lifestyle.

1. Natural Stress Relief and Calm

Connecting with your pet naturally triggers the release of serotonin and dopamine, those wonderful neurotransmitters that lift your mood and create a sense of peace. Research reveals that simply stroking a dog or cat for a few minutes daily can lower cortisol levels—your body's main stress hormone—and help balance your nervous system's stress response.

In therapeutic environments, animals are becoming valued partners in supporting those with post-traumatic stress disorder (PTSD), anxiety, and everyday stress management. Therapy dogs, emotional support animals, and service animals are thoughtfully integrated into wellness programs for veterans, individuals on healing journeys, and even students during demanding academic periods.

Did you know? Just 15 minutes of quality time with your pet can create noticeable stress relief!

2. Supporting Your Heart Health Journey

Having a pet at home can nurture better heart health in surprising ways. A groundbreaking study from the American Heart Association found that pet companionship, especially with dogs, correlates with healthier blood pressure, improved cholesterol levels, and reduced heart disease risk.

Daily walks and increased movement certainly contribute to these benefits, but the emotional bond with your pet plays an equally important role. People who share strong connections with their pets often manage stress more effectively, supporting long-term cardiovascular wellness.

American Heart Association's study on pet ownership and heart health

3. Nurturing Mental Wellness and Emotional Balance

Loneliness affects so many of us, particularly older adults, those living solo, and people navigating depression or anxiety. Pets offer judgment-free companionship and emotional stability that can significantly strengthen emotional resilience.

The pure, unconditional love from a pet helps ease feelings of isolation and disconnection. In wellness settings, pet therapy is increasingly embraced for supporting those with depression, trauma recovery, and behavioral challenges in both adults and children. For countless people, pets become essential members of their support network, providing grounding, affection, and daily moments of genuine joy.

Beautiful fact: Cuddling with your pet naturally boosts oxytocin, often called the "love hormone."

4. Inspiring Daily Movement and Active Living

Dogs, especially, need regular physical activity, which naturally encourages their humans to maintain active lifestyles. Walking your dog multiple times daily, playing fetch, or enjoying agility activities provides consistent cardiovascular exercise. These activities support endurance, balance, joint flexibility, and muscle strength—particularly valuable for older adults or those transitioning from sedentary routines.

Research shows that dog parents are more likely to achieve the World Health Organization's recommended activity levels compared to those without dogs.

5. Building Immune Resilience and Allergy Protection in Children

Surprisingly, growing up with pets may actually strengthen immune systems rather than challenge them. Exposure to pet dander, fur, and the natural microorganisms pets bring home can help children's immune systems develop greater tolerance and allergy resistance.

Multiple studies indicate that children raised with cats or dogs are less likely to develop allergies, asthma, and certain autoimmune conditions. Early exposure to pet-related microbes may offer protective benefits for developing immune strength.

6. Creating Healthy Routines, Structure, and Purpose

Caring for a pet requires consistent dedication. From morning meals to evening walks, pets encourage structured daily rhythms that benefit everyone involved. For children, this responsibility nurtures empathy, commitment, and caregiving skills. For adults managing ADHD, depression, or chronic conditions, these routines provide essential structure and meaningful purpose.

This predictable daily rhythm supports mental wellness while improving time management and personal accountability—qualities that enhance all areas of life.

7. Fostering Social Connections and Community Bonds

Pets, particularly dogs, are wonderful conversation starters and connection makers. Dog parents naturally engage more with neighbors, visit parks regularly, and connect with fellow pet lovers. These increased interactions help combat social isolation and build Community connections.

Pet-friendly spaces like dog parks, pet cafés, and animal-centered gatherings create perfect opportunities for social bonding and meaningful interaction—essential ingredients for emotional wellness and mental vitality.

8. Supporting Healing in Therapeutic Environments

Animals are becoming valued partners in healthcare settings. Therapy animals work in hospitals, senior communities, rehabilitation centers, and schools to reduce stress and support healing journeys. Patients recovering from procedures or managing chronic discomfort often experience reduced pain perception and faster recovery when spending time with therapy animals.

Many facilities now offer structured Animal-Assisted Therapy (AAT) programs, where certified animals help patients manage symptoms and improve emotional wellness.

9. Enriching Life for Older Adults

Older adults, especially those who've lost partners or live independently, often face challenging feelings of isolation. Pets provide companionship, gentle physical engagement, and daily motivation. Small dogs and cats are particularly popular among seniors due to their manageable care needs and calming presence.

Research demonstrates that older adults with pets report fewer medical visits, increased activity levels, and greater life satisfaction compared to those without pet companions.

Conclusion

The wellness benefits of pet companionship reach far beyond simple affection. From naturally reducing stress and supporting heart health to encouraging physical activity and strengthening emotional resilience, pets offer profound benefits now recognized by both scientific research and lived experience.

Whether you're a parent considering a pet for your family, an older adult seeking companionship, or anyone looking to enhance your well-being, welcoming a pet into your life can be one of the most rewarding choices you'll make. Their presence brings connection, consistency, and care—three elements at the very heart of a healthy, fulfilling life.

America's Healthcare System is Broken

Tue, 25 Mar 2025 23:35:28 GMT

high costs

chronic disease rates continuing to rise

It doesn't have to be this way.

There's a Better Way to Care for Your Health

At Knew Health, we're redefining how people access and pay for healthcare. We're a Community of like-minded individuals who believe in a proactive, affordable, and people-first approach. Instead of relying on traditional insurance companies that are bloated with bureaucracy, we've built a health cost-sharing Community that puts *you* at the center.

Important Note: Knew Health is NOT health insurance. We're a Medical Cost Sharing Community that operates on principles of mutual aid and shared responsibility.

Health Before Healthcare

We believe in staying healthy—not just treating illness. Knew Health Members get access to a suite of wellness resources, including:

Annual preventive care allowances
Discounts on supplements and up to 95% off blood work
Annual Self-Care Credit for wellness related expenses
Digital fitness resources
Health and lifestyle coaching (2x per year!)
And more!

By focusing on prevention, we help Members live healthier lives and avoid costly medical interventions down the road.

People Over Profits

Unlike traditional insurers, we don't answer to shareholders. Knew Health is Member-driven , which means your monthly contributions go directly toward helping real people—like you—with Medical Needs that are eligible for sharing. No excessive fees. No corporate bloat. Just a fair and transparent way to share healthcare costs within a trusted Community.

Freedom & Choice

Tired of being told which doctors you can see or which treatments are "in network"? At Knew Health, you're in control . Choose the providers and services that work best for you—no network restrictions, no surprise denials. We support your decisions and process eligible Medical Needs quickly and fairly.

Affordability That Makes Sense

With monthly contributions up to 50% less than traditional insurance , Knew Health helps you save money while still getting the care you need. There are no hidden fees, no bloated monthly contributions, and no surprise bills in the mail. Just clear, upfront pricing and a system built on trust.

A Smarter, More Transparent Approach

Our model is built on transparency, prevention, and Community support .

Proactive, not reactive : Get tools and support to stay well, not just treat illness
Upfront pricing : Know what you're paying for—no surprises
Community-driven care : Help others and get help when you need it

Knew Health is more than just an alternative to insurance. It's a new way of thinking about healthcare—one where you're empowered, supported, and never alone .

What Our Members Are Saying

Is Knew Health Right for You?

Knew Health is a great fit for:

Health-conscious individuals and families
Entrepreneurs, freelancers, and small business owners
People seeking affordable alternatives to insurance
Those who value wellness, prevention, and personal choice

If you're tired of red tape, rising costs, and being treated like a number, Knew Health offers a better way .

Take Control of Your Health Today

Join a Community that works for *you*—not against you. With Knew Health, you'll get:

Proactive wellness support
Transparent, affordable cost sharing
A team negotiating fair prices to keep costs low for the whole Community
The freedom to choose your care
A real human on the other end when you need help

It's time to rethink what healthcare can be. Join thousands of others who've found a smarter, simpler, healthier way .

Join Knew Health today and take the first step toward better care on your terms.

General Wellness: Reducing Costs and Improving Outcomes

Tue, 04 Mar 2025 01:57:33 GMT

Healthcare costs continue to be a growing concern for families, businesses, and individuals alike. In the face of rising monthly contributions and increasing expenses, many are looking for ways to take control of their health and reduce their financial burden. One of the most effective approaches to achieving this is by embracing general wellness. This shift in healthcare philosophy is not only improving individual health outcomes but also driving down overall healthcare costs, making medical cost sharing programs like Knew Health a compelling option for those seeking affordable, proactive healthcare.

In this blog, we'll explore how the growing emphasis on general wellness healthcare is shaping the future of healthcare and how Knew Health, with its innovative medical cost sharing model, is positioning itself at the forefront of this transformation.

What is General Wellness Care and Why Is It Crucial for Lowering Healthcare Costs?

general wellness refers to measures taken to prevent diseases or conditions before they occur. Unlike traditional healthcare, which often focuses on treating illnesses after they've developed, preventive care aims to keep people healthy and detect potential health issues early. Some common examples of preventive care include:

Routine check-ups and screenings (e.g., mammograms, blood pressure checks)
Vaccinations to prevent disease outbreaks
Health education to encourage healthy lifestyles
Chronic disease management through early intervention

The focus on prevention has proven to be highly effective in reducing healthcare costs in the long term. According to studies, general wellness can save both individuals and health systems significant amounts of money by identifying health issues early, reducing the need for costly treatments and emergency care.

By addressing health risks before they become major problems, general wellness not only helps reduce treatment costs but also improves overall quality of life.

How General Wellness Can Reduce Healthcare Costs: The Role of Medical Cost Sharing

The increasing adoption of general wellness is particularly beneficial for medical cost sharing programs like Knew Health. Unlike traditional health insurance, medical cost sharing programs are designed to help individuals manage medical costs through shared Community support. This shared responsibility model aligns perfectly with the focus on prevention, as both individuals and the group as a whole benefit when Members stay healthy.

Lower Overall Medical Costs Medical cost sharing programs, like Knew Health, provide a platform for Members to share medical expenses, which can significantly reduce healthcare costs compared to traditional healthcare. By incorporating general wellness practices , Members are less likely to require expensive, emergency medical treatments, which ultimately lowers the cost burden for the entire Community.
Proactive Health Monitoring Many medical cost sharing programs now incorporate digital tools like mobile apps and wearables that help Members track their health, monitor key health metrics (such as blood pressure, cholesterol levels, or fitness goals), and set reminders for regular check-ups. This proactive approach to health monitoring enables early detection of potential issues and empowers individuals to take control of their well-being before medical problems become costly.
Education and Support Medical cost sharing programs often provide Members with resources, support, and education to help them maintain healthy lifestyles. This can include advice on nutrition, stress management, exercise, and other factors that contribute to overall well-being. The more health-conscious individuals are, the less likely they are to incur large medical expenses, which benefits both them and the entire Community.
Improved Health Outcomes By focusing on prevention, Community Members tend to experience better health outcomes overall. Preventive care helps manage chronic conditions like diabetes, hypertension, and asthma, reducing the likelihood of costly complications later on. This ultimately creates a healthier Community, lowers the number of Medical Needs, and helps keep monthly contributions affordable for the Community.

The Science Behind General Wellness: Saving Money and Improving Health

The importance of general wellness is well-documented. Numerous studies have shown that investing in prevention can significantly reduce healthcare spending by avoiding costly medical treatments and hospitalizations. For example:

A study by the Centers for Disease Control and Prevention (CDC) found that every dollar spent on immunization saves $3 in direct healthcare costs and $10 in societal costs.
Chronic disease management programs have been shown to lower hospital readmissions and reduce healthcare spending by up to 50%.

For Community Members who adopt a general wellness mindset, these savings are realized not only in the form of lower monthly contributions but also in reduced medical expenses. Fewer emergency room visits, less need for hospitalization, and fewer complex surgeries mean that individuals can enjoy a higher quality of life without financial strain.

Knew Health: A Medical Cost Sharing Program Built Around General Wellness

Knew Health is designed to help individuals and families access affordable healthcare with a focus on prevention, Community, and shared responsibility. As a medical cost sharing program - which is NOT health insurance - Knew Health encourages its Members to take an active role in their healthcare journey, prioritizing wellness measures that can reduce medical costs and improve long-term health outcomes.

Knew Health also integrates technology into its model, offering Members access to digital tools that track health metrics, provide educational resources, and facilitate virtual doctor consultations. These tools help Members stay proactive about their health, reducing the need for expensive treatments and ensuring that Community Members receive the best care possible.

By combining general wellness with a Community-driven approach, Knew Health is making affordable healthcare accessible to everyone while improving the health outcomes of its Members.

How Knew Health Can Help You Save on Healthcare with General Wellness

If you're looking for a way to save on healthcare while staying healthy, Knew Health's medical cost sharing program offers an ideal solution. By focusing on general wellness , Knew Health helps its Members stay ahead of medical issues, reduce costs, and enjoy a higher quality of life.

Ready to take control of your healthcare and reduce costs? Contact Knew Health today to learn more about how our medical cost sharing program can support your journey toward better health and affordable healthcare.

Meal Prepping Made Easy: Tips for a Healthier, Happier You

Sat, 01 Feb 2025 17:19:14 GMT

We get it—eating healthy can feel like climbing a mountain some days. Between tracking what goes into our bodies, navigating grocery store prices, and juggling packed schedules, it's completely understandable why we sometimes reach for whatever's quick and convenient. But here's the beautiful truth: meal prepping can become your secret weapon for nourishing yourself and staying aligned with your wellness goals.

What is Meal Prepping?

Think of meal prepping as your weekly act of self-care—it's the process of planning, preparing, and portioning your meals with love and intention. When you dedicate time to preparing your food in advance, you're giving yourself the gift of time during those busy weekdays. The beautiful part? You've already done the heavy lifting, so all that's left is the simple joy of cooking or reheating when you're ready to eat.

Sometimes it's as simple as warming up what you've lovingly prepared. Other times, it's the satisfying assembly of pre-cooked ingredients into a beautiful meal. This practice eliminates that familiar stress of rushing home after a long day, wondering what's for dinner. Even better, it empowers you to make choices that truly nourish your body rather than reaching for something quick that might not align with your wellness intentions. Let's explore together why meal prepping might just become your new favorite ritual.

Why Embrace Meal Prep?

The beauty of meal prepping lies in its simplicity—invest a little time and love on one day, and you'll feel the benefits ripple through your entire week. Here's what this practice can bring to your life:

Time Freedom: Imagine spending less time in the kitchen on busy evenings and more time doing what you love. When you chop, prep, portion, and cook in one focused session, you're creating space for what matters most.

Intentional Nourishment: Say goodbye to those moments of impulsive food choices that leave you feeling less than your best. When you plan your meals, portion your servings mindfully, and consider your nutritional needs ahead of time, you're ensuring your body receives all the essential nutrients it craves. This proactive approach prevents those last-minute decisions that don't serve your wellness journey.

Wellness Goals Within Reach: Taking charge of your portions and ingredients naturally supports your wellness aspirations. Whether you're avoiding synthetic dyes , gluten, dairy, or making other conscious choices, being the chef of your own meals makes it so much easier to honor your body's needs and reach your personal health targets.

Financial Wellness: Watch your budget breathe easier as you reduce food waste and resist the temptation of takeout after exhausting days.

Peace of Mind : No more last-minute scrambling—meal planning brings a sense of calm organization, ensuring you and your loved ones always have nourishing options ready.

Your Journey Begins Here

We know starting something new can feel overwhelming, but here's our promise: you absolutely can do this ! Your future self will thank you, your family will appreciate the effort, and your overall wellbeing will flourish. Let's walk through a gentle game plan together:

Design Your Weekly Menu

Start by choosing recipes that excite you and balance your nutritional needs. If you're planning for your whole family, make it a fun conversation—ask everyone for their favorites! Pro tip: Plan to enjoy fish and fresh salads early in the week while they're at peak freshness. Your heartier cooked vegetables, potatoes, and grains are perfect for later in the week since they keep beautifully.

Create Your Shopping Strategy

This step is your foundation for success. Before heading to the store, arm yourself with a thoughtful list. Staying focused on your list helps you avoid those impulse purchases that can lead to food waste and overspending. Think of it as a form of self-care—you're setting yourself up for success!

Choose Your Prep Ritual

Find a few hours that feel sacred to you—maybe it's a peaceful Sunday afternoon while listening to your favorite podcast. If your work week starts Monday, Sunday prep sets a beautiful tone for the days ahead.

Embrace Batch Cooking

There's no "right" way here—just what feels right for you. Some people love cooking all vegetables together, then proteins, then grains. Others prefer completing one meal at a time. Listen to your intuition and find your rhythm. Consider cooking times and group similar items together. You might cook everything in advance or save proteins for fresh cooking when you're ready to eat.

Smart Storage Solutions

Before diving into prep, gather your storage containers—having them clean and ready prevents any mid-prep frustration. Stackable containers with airtight lids are your best friends here. Mason jars bring both function and beauty to salads, overnight oats, or individual ingredients. Most importantly, choose BPA-free containers to keep harmful toxins away from your food . Glass, stainless steel, or silicone options protect both your health and your meals.

Helpful Tools for Your Journey

Labels: A simple label maker can transform your meal-prepping experience! Beyond helping family members know what's available, dating your meals ensures freshness. If someone has specific dietary needs, labeled containers bring peace of mind. Plus, there's something deeply satisfying about an organized fridge!

Quality Knives: It's time to say goodbye to those dull knives from your college days! Investing in a good set with a sharpener literally cuts your prep time in half. Sharp, quality knives make chopping faster, safer, and surprisingly enjoyable. A chef's knife, paring knife, and serrated knife will cover most of your needs. Remember: sharp knives are actually safer than dull ones!

Cutting Boards: Good cutting boards are the unsung heroes of meal prep. They protect your knives, maintain a clean workspace, and prevent cross-contamination. Durable boards make chopping a breeze, while materials like bamboo or high-quality plastic are easy to maintain. Think of them as the foundation of your kitchen safety.

Storage Bags: Not everything needs a fancy container! Quality storage bags keep ingredients fresh and organized. Consider reusable silicone bags or BPA-free freezer bags to reduce waste while protecting your health. Proper storage prevents leaks, freezer burn, and unnecessary waste.

Time-Saving Appliances: While we adore simple recipes, the right tools can be game-changers. A food processor speeds up chopping, a slow cooker or Instant Pot offers hands-free magic, and a blender creates smooth soups and energizing smoothies. A rice cooker simplifies grain preparation, while a vacuum sealer extends freshness. These tools are investments in your time and sanity!

Delicious Ideas to Get You Started

If you're not feeling like a master chef yet, that's perfectly okay! Start with simple, forgiving recipes. Sheet pan meals and grain bowls come together beautifully with minimal fuss. Soups offer cozy one-pot comfort that pairs wonderfully with a crisp salad or homemade bread. Here are some gentle starting points:

Morning Nourishment

Overnight oats: Combine oats, your favorite milk, chia seeds, and fruit in jars for grab-and-go mornings that feel like a treat.

Egg muffins: Bake eggs with colorful veggies and cheese in a muffin tin for protein-packed bites that satisfy.

Smoothie packs: Pre-portion fruits, greens, and protein powder in freezer bags for instant morning smoothies.

Midday Fuel

Mason jar salads: Layer dressing at the bottom, then grains, protein, and greens for perfectly fresh salads every time.

Nourish bowls: Roast chicken and seasonal vegetables, paired with quinoa or rice for satisfying, balanced meals.

Wraps and sandwiches: Prep your favorite fillings (turkey, hummus, crisp veggies) for easy, delicious assembly.

Evening Comfort

Sheet pan dinners: Simply toss protein and vegetables on a baking sheet for effortless roasting.

Slow cooker magic: Create big batches of soup or stew that warm both body and soul throughout the week.

Stir-fry kits: Pre-chop vegetables and protein, store with sauce for quick, flavorful cooking.

Mindful Snacking

Energy balls: Blend oats, nut butter, and honey for no-bake treats that satisfy.

Veggie platters: Pre-cut cucumbers, carrots, and peppers for easy, nutritious dipping with hummus.

Hard-boiled eggs: Simple, protein-rich snacks that are always ready when you need them.

With just a little preparation, you'll have nourishing meals ready throughout your week—no stress required!

Setting Yourself Up for Success

Remember, meal prepping doesn't have to be perfect or overwhelming. Start small—maybe prep just three meals this week and gradually build from there. Keep things exciting by exploring new recipes and flavors (because variety truly is the spice of life!). Stay organized with dated labels and rotate older meals to the front. Most importantly, be gentle with yourself and stay flexible. Adjust your approach based on what works for your unique life. This practice should feel supportive, not like another chore on your list.

You've Got This!

Meal prepping is a beautiful act of self-care that saves time, money, and stress while keeping your meals both healthy and delicious. Whether you're just beginning or ready to enhance your routine, remember that starting small and staying flexible is key. Need inspiration? The internet is full of creative ideas, or better yet, find a meal prep buddy for motivation and accountability! And remember— Knew Health is here to support your wellness journey with resources to help you find quality organic foods and kitchen essentials, making it easier to stock your kitchen with ingredients that nourish. Give meal prepping a try this week, and enjoy the gift of healthier, stress-free meals. We're cheering you on!

Understanding the Circadian Rhythm for a Better Night's Sleep

Wed, 15 Jan 2025 04:15:04 GMT

We all know that feeling—lying awake at 2 AM, mind racing, watching the clock tick closer to morning. Sleep isn't just about logging hours in bed; it's the foundation of everything we do. When we sleep well, our bodies heal, our minds clear, and we wake up ready to embrace life. Without quality rest, our immune system struggles, our patience wears thin, and even simple tasks feel overwhelming. Let's explore how understanding your body's natural rhythm can transform not just your nights, but your entire approach to wellness.

Your Body's Internal Clock

Have you ever wondered why you naturally feel tired around the same time each evening? That's your circadian rhythm at work—your body's remarkable internal timekeeper. This 24-hour cycle responds to the dance of light and darkness, quietly orchestrating when you feel alert and when you're ready to rest.

Think of your circadian rhythm as nature's gentle guide. When morning sunlight touches your skin, it signals your body to wake up and energize. As evening approaches, darkness cues the release of melatonin, preparing you for restorative sleep. By honoring this natural rhythm instead of fighting against it, you're giving yourself permission to work with your body, not against it. Let's discover seven practical ways to sync with your natural rhythm and reclaim the restful nights you deserve.

7 Gentle Ways to Transform Your Sleep

1. Create Your Sleep Sanctuary

Your bedroom should feel like a retreat from the world. Light is one of the most powerful influences on your circadian rhythm, so consider blackout curtains or a comfortable eye mask to block out streetlights and early morning sun. If your partner snores or you live near a busy street, a white noise machine or soft earplugs can work wonders.

Temperature matters more than you might think—most of us sleep better in a slightly cool room, around 65-68 degrees. And here's a relationship-saving tip: if you and your partner have different temperature preferences, try separate blankets. You'll both sleep better, and morning conversations will be much more pleasant!

2. Rethink That Afternoon Nap

We get it—that 3 PM slump hits hard, and a quick nap seems like the perfect solution. But here's what your body knows that your tired brain doesn't: napping can throw off your entire sleep schedule. When you nap, you're essentially stealing from your nighttime sleep bank, making it harder to fall asleep when bedtime rolls around.

If you absolutely must rest during the day, keep it under 20 minutes and before 3 PM. Better yet, try a brief walk outside or some gentle stretches to naturally boost your energy without disrupting your circadian rhythm.

3. Navigate the Blue Light Challenge

Your phone, tablet, and TV emit blue light that tricks your brain into thinking it's still daytime, suppressing the melatonin you need for sleep. We know it's hard to disconnect—scrolling can feel like the perfect way to unwind. But your body craves something different.

Try setting a "screens off" time at least an hour before bed. Replace that scrolling habit with something that truly relaxes you—perhaps a warm bath, gentle stretching, or that book you've been meaning to finish. Your morning self will be grateful.

4. Embrace the "10-3-2-1-0 Rule"

This simple framework can revolutionize your sleep quality:

10 hours before bed: Your last cup of coffee or caffeinated tea
3 hours before bed: Finish dinner and any alcohol
2 hours before bed: Close the laptop and step away from work
1 hour before bed: Turn off all screens
0 times: Hit that snooze button in the morning

These aren't rigid rules—they're loving boundaries you set with yourself. Each one helps your circadian rhythm stay on track, making sleep feel natural rather than forced.

5. Listen to Your Body's Whispers

Nothing disrupts sleep quite like physical discomfort. That stuffy nose , those dry lips , or that slight headache—they might seem minor, but they're your body asking for attention.

Before settling in for the night, do a quick body scan. Keep water by your bedside, apply lip balm if needed, adjust the room temperature, or use a humidifier if the air feels dry. These small acts of self-care tell your body you're listening and ready to provide what it needs for deep, restorative sleep.

6. Nurture Your Mental Wellness

Your mind needs tucking in just as much as your body does. Racing thoughts and tomorrow's to-do list love to show up right when your head hits the pillow. Instead of letting anxiety take the wheel, create a gentle ritual that signals to your mind that it's safe to rest.

Consider keeping a journal by your bed to capture worries or tomorrow's tasks—getting them on paper often quiets their urgency. A few minutes of deep breathing, gentle yoga, or a gratitude practice can shift your nervous system from "alert" to "rest." Remember, you're not trying to force sleep; you're creating the conditions where sleep naturally arrives.

7. Time Your Movement Wisely

Movement is medicine for your circadian rhythm, but timing matters. Morning or afternoon exercise helps regulate your body's internal clock, boosting energy when you need it and promoting deeper sleep at night. Evening workouts, however, can leave you energized when you should be winding down.

Find what works for your schedule, but aim to finish vigorous exercise at least 3-4 hours before bedtime. Even a morning walk or lunchtime yoga session can make a remarkable difference in your sleep quality.

Natural Support for Better Sleep

Sometimes, despite our best efforts, we need a little extra support. These gentle, natural aids work with your circadian rhythm rather than against it, helping your body remember its natural sleep patterns.

Magnesium

This essential mineral is like a lullaby for your nervous system, helping muscles relax and minds quiet. You'll find it naturally in spinach, almonds, and yes, that square of dark chocolate you've been saving. Many of our Members find that adding magnesium-rich foods to their evening routine makes a noticeable difference.

Valerian Root

This gentle herb has been helping people sleep for centuries. Found in many bedtime teas, valerian works by promoting relaxation and easing the transition from wakefulness to sleep. It's particularly helpful for those nights when your mind just won't quiet down.

German Chamomile

More than just a soothing tea, German chamomile offers anti-inflammatory properties that help your entire system relax. That warm cup of chamomile tea isn't just comforting—it's actively preparing your body for rest.

Melatonin

Your body naturally produces this sleep hormone, but sometimes it needs encouragement. Foods like tart cherries and walnuts can naturally boost melatonin production. Some people also find melatonin supplements helpful for resetting their sleep schedule, especially after travel or schedule changes.

CBD

This hemp-derived compound has gained popularity for its calming properties without any intoxicating effects. Many people find CBD helpful for quieting anxiety and creating the mental space needed for quality sleep. As with any supplement, it's worth discussing with your healthcare provider to see if it's right for you.

Your Journey to Better Rest

Transforming your sleep isn't about perfection—it's about progress. Start with one or two changes that feel manageable, and notice how your body responds. Maybe it's setting that "screens off" alarm or creating a simple bedtime ritual. Small, consistent steps aligned with your circadian rhythm can lead to profound changes in how you feel each day.

At Knew Health , we believe wellness is a journey best traveled together. Our Community understands that true health isn't just about addressing problems—it's about nurturing every aspect of your well-being, including the third of your life you spend sleeping. Our Members enjoy access to health coaching, discounts on natural sleep supplements, and annual Self-Care Credits that can be used for wellness services like massage or acupuncture—whatever helps you rest better.

Through our unique approach to healthcare, including annual visits for general wellness , we help ensure that sleep wellness becomes an integral part of your overall health journey. Because when you sleep better, you live better—and that's what our Community is all about.

Remember, you deserve restful nights and energized mornings. Your circadian rhythm is ready to guide you there; all you need to do is listen.

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information will be used at your own risk based on your judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Sources:
Petre, Alina MS, RD (NL), and Rachael Ajmera MS, RD. "10 Natural Sleep Aids for Better Sleep in 2024." Healthline , 29 Mar. 2023, www.healthline.com/nutrition/sleep-aids#melatonin .

"Sleep Better With the 10-3-2-1-0 Sleep Rule." Sleep Dynamics , www.sleepdynamics.com/sleep-better-with-the-10-3-2-1-0-sleep-rule .

"Ten Top Tips for Good Sleep." Mental Health Foundation , www.mentalhealth.org.uk/explore-mental-health/articles/ten-top-tips-good-sleep .

How to Treat a Cold Naturally: 9 Remedies That Work

Mon, 16 Dec 2024 13:52:03 GMT

You've done everything to boost your immunity this winter—drinking extra water, getting plenty of sleep, and even taking immune-boosting vitamins. But despite your best efforts, you've caught a cold. Coughing, sneezing, watery eyes, fatigue, and a pounding headache—you've got it all. Meanwhile, your to-do list is a mile long, and you have no time to waste. You can generally expect your cold to last for about a week. While there's no cure for the common cold, there are plenty of ways to ease your symptoms and feel better faster.

So why isn't there a cure yet? There isn't a cure for the common cold because hundreds of viruses cause it. It's nearly impossible for scientists to create a cure that covers all of them. Since bacteria don't cause a cold, antibiotics will not help either. So, our only option is to let a cold run its course. Fortunately, most colds follow a very predictable pattern, and you can treat a cold in a number of ways.

Stages of a Cold

A cold is an infection of the upper respiratory tract. Because there are over 200 viruses responsible for colds, not every one is the same. Still, a typical cold progresses through four distinct stages. Understanding these stages helps anticipate symptoms and manage them effectively for a smoother recovery.

Stage 1: Incubation — This is the period after exposure to the virus but before symptoms appear. It lasts 1–3 days as the virus multiplies in your body.

Stage 2: Early Onset of Symptoms —Symptoms such as a sore throat, mild fatigue, and sneezing begin. You might also feel a slight tickle in your throat or nasal congestion.

Stage 3: Peak Symptoms— Symptoms intensify, including coughing, runny or stuffy nose, fatigue, body aches, and sometimes a mild fever. This stage usually lasts 2–3 days.

Stage 4: Recovery— Symptoms start to ease, and energy gradually returns. Coughing or nasal congestion may linger for a week or two as your body fully heals.

Now that we've covered the basics of your cold, let's get to what is most important: feeling better!

9 Tips to Treat a Cold Naturally

1. Rest and Recharge

Getting enough sleep and rest is one of the simplest and most effective ways to treat a cold. Sleep gives your body time to repair and strengthen your immune system, helping you fight off the virus more effectively. Resting throughout the day conserves your energy and prevents you from overexerting yourself, which can prolong your symptoms. Listen to your body—if you're tired, it's a sign that you must slow down and prioritize recovery.

2. Stay Hydrated

Staying hydrated is as important as getting enough sleep when you have a cold. Warm drinks like herbal tea or broth can be especially soothing for a sore throat while also keeping you hydrated. Mom's chicken noodle soup may have been delicious, but let's be honest—it was never just about comfort food. Homemade soup was mom's tried-and-true remedy for your cold. Warm fluids help thin mucus, making it easier to clear congestion and prevent dehydration, which can make you feel even worse. Aim to drink plenty of water and some warm broth and tea throughout the day to help your body heal faster and stay energized.

3. Drink Tea

Tea will keep you hydrated, but we thought it deserved its own category. It can contain many fantastic ingredients to help treat a cold, such as echinacea, cinnamon, elderberries, lemon, ginger, and chamomile. These herbal teas can boost the immune system, soothe a sore throat, reduce inflammation, ease congestion, and calm a cough. Many of these ingredients have antimicrobial properties and reduce phlegm and respiratory discomfort. Add some honey to your tea to coat your throat for instant comfort.

4. Nourish Yourself with Healing Foods

When you need to treat a cold, the right foods can make a big difference in how you feel and recover. Citrus fruits like oranges and lemons are packed with vitamin C to boost your immune system, while garlic offers powerful antiviral and antibacterial properties. Ginger and turmeric are excellent for reducing inflammation and soothing symptoms like sore throats or nasal congestion. Probiotic-rich foods like yogurt can support gut health , which is key to overall immunity. Don't forget leafy greens and berries, which are full of vitamins and antioxidants to help your body heal faster and stay strong.

5. Use Natural Decongestants

Incorporating natural decongestants can be a game changer when you're battling a stuffy nose or sinus pressure from a cold. Steam inhalation with eucalyptus or peppermint oil can make it easier to breathe. A steamy shower can loosen mucus and open your airways. Saline nasal sprays or rinses are another great option to flush out irritants and moisturize your nasal passages. Unlike over-the-counter decongestants, these methods are gentle with no side effects, making them safe to use throughout the day. Including these natural remedies in your routine can provide instant relief when sick.

6. Gargle Away

Gargling with salt water is another easy and effective remedy for battling a cold. The salt reduces swelling and irritation in your throat while helping wash away mucus and bacteria. It's a quick trick that soothes discomfort and keeps your throat feeling clean and refreshed. Mix half a teaspoon of salt into a cup of warm water and stir until the salt dissolves. Gargle for about 15-30 seconds a few times a day—it's simple, natural, and it really works!

7. Get Fresh Air

Fresh air can be surprisingly beneficial when you have a cold. It helps improve circulation and oxygen levels, giving you a slight energy boost and supporting your body's healing process. Getting fresh air also removes stuffy indoor air, reducing exposure to allergens or irritants that could worsen symptoms. A short walk or even opening a window can help you feel more refreshed, clear your mind, and ease congestion as you breathe in cooler, cleaner air.

8. Take Your Vitamins

Supporting your body with the right vitamins during a cold can make a real difference in your recovery time. Vitamin C is a well-known immune booster that can help reduce the duration and severity of cold symptoms. Vitamin D plays a crucial role in immune function, especially during winter months when sun exposure is limited. Zinc lozenges taken at the first sign of symptoms may help shorten your cold. B vitamins support energy production when you're feeling run down. Remember to consult with your healthcare provider about the right supplements for you, as everyone's needs are different.

9. Listen to Your Body

Perhaps the most important remedy is simply listening to what your body needs. If you're exhausted, rest instead of pushing through. If certain foods make you feel worse, avoid them temporarily. Your body has an incredible ability to heal itself when given the right support. Pay attention to which remedies make you feel better and lean into those. Sometimes the best medicine is giving yourself permission to slow down and focus on recovery without guilt.

Knew Health is Here For You

Although we can't whip up your mom's chicken noodle soup, we can offer the best wellness support during sick season. As a Knew Health Member, you can access free 24/7 telemedicine consultations, making it easy to get expert guidance without leaving your home. If you do find yourself at an in-person doctor visit, remember to present yourself as a "self-pay" patient to get the lowest cost possible for your visit. Take advantage of discounted supplements through our online dispensary to support your recovery and strengthen your immune system. With these and other wellness resources at your fingertips, you're never alone in your journey to health and healing.

There are many effective ways to take care of yourself when you've been struck with a cold, but it's important to recognize when professional care is needed. If your symptoms persist, worsen, or include high fever, difficulty breathing, or severe pain, don't wait to seek medical advice.

7 Easy Ways to Beat Dry Skin This Winter

Sun, 01 Dec 2024 18:24:33 GMT

Dry skin relief is finally here!

Winter may bring cozy sweaters and hot cocoa, but it also comes with one not-so-fun guest: dry skin. If your skin feels tight, flaky, or just uncomfortable as the temperature drops, you're not alone. The combination of cold air outside and cranked-up heat inside works together to strip moisture from your skin. It seems that no matter what you do, your skin is dry, and your regular routines and regimens aren't cutting it. But don't worry—with the right care, keeping your skin soft and hydrated all winter is possible. We have some practical tips to help you say goodbye to winter dryness for good!

Why does cold weather make our skin so dry?

We all know that winter's dry, frigid air can wreak havoc on your skin. But why? There are two main reasons: low humidity in the air and the dead skin cells from your summer tan.

1. Humidity

Low humidity in fall and winter can draw out moisture from your skin. But add in a few windy days, and you probably notice your skin is feeling extra dry and uncomfortable. It may even begin to crack in places, which can be painful, too. Escaping to the indoors may seem like a cozy option during the colder days, but indoor heating only worsens dry skin problems by stripping the air—and your skin—of much-needed hydration. To make matters worse, your skin produces less oil in colder months, weakening its natural barrier. Combined with hot showers, which further deplete moisture, it's no wonder skin feels drier at this time of year.

2. Dead Skin Buildup

As if the weather wasn't enough, remember that beautiful glowing summer tan? Unfortunately, there's a small price to pay for it. During the summer, your skin builds a protective barrier from the sun and heat. It helps in the dog days of summer but works against you in the colder months. That natural barrier that has built up can stop your body's natural oils from reaching the surface of your skin. As a result, your skin struggles to retain moisture and feels extra dry, even when you've applied moisturizer over and over again.

Top tips to beat your dry winter skin

Tip #1 – Hydrate, Hydrate, Hydrate!

Staying hydrated by drinking enough water is one of the best things you can do for your skin in the winter. When the air gets colder and drier, your skin loses moisture faster, and drinking enough water helps replenish it from the inside out. Opting for filtered water is even better, as it removes impurities that may affect your overall health and skin clarity. Hydrated skin stays more elastic, smooth, and resilient against dryness, flakiness, and irritation. So, sip on that filtered water throughout the day—your skin (and the rest of your body) will thank you!

Tip #2 – Cool it in the Shower

Hot showers might feel amazing in the winter, but beware! Steamy hot showers can dry your skin by washing away its natural oils, making it itchy and irritated. If you're prone to eczema or flakiness, hot water may worsen things by messing with your skin's protective barrier. The good news? You can keep your skin happy by sticking to warm (not scorching) showers and keeping them short—about 5-10 minutes. Equally important–don't forget to slather on a rich moisturizer immediately to lock in that hydration. Heavier, oil-based moisturizers may work best to protect your dry winter skin.

Tip #3 – Use a Humidifier

Using a humidifier in your bedroom during winter may be a game-changer for your skin and overall health. The heat in your house can dry out the air, leaving your skin extra dry in the morning and for the rest of the day. A humidifier adds vital moisture back into the air, helping your skin stay hydrated and clear your nasal passages. Plus, it may even improve your sleep by reducing dryness in your throat and sinuses—an easy way to wake up feeling refreshed and comfortable! For an added boost and to hydrate your skin, diffuse essential oils into the air. Frankincense, lavender, geranium, and ylang-ylang are some oils that may help combat dry winter skin.

Tip #4 – Winter Diet Musts

What you eat plays an influential role in keeping your skin hydrated and healthy during the winter. Foods with healthy fats and omega-3s, like salmon, walnuts, and avocados, support your skin's natural protective barrier. They help lock in moisture and shield your skin from dryness, keeping it soft and hydrated. Don't forget to load up on hydrating foods, too—think juicy fruits like oranges and water-packed veggies like cucumbers. These foods provide an extra boost of hydration while delivering essential vitamins your skin craves. Pairing good fats with water-rich foods may help it stay smooth, soft, and glowing all winter long.

Tip #5 – Rethink Your Sheets

While you may not think of your bed sheets as having much of an impact on your skin, think again! Bed linens can surprisingly affect your skin, especially in winter. While cotton sheets are cozy, they may be rough on your skin and absorb moisture, potentially drying it out overnight. Switching to organic bamboo or silk sheets may help—they can help your skin retain hydration while you sleep. Bamboo is naturally hypoallergenic and antibacterial, while silk may help prevent irritation (and wrinkles!). Treating yourself to new sheets could help your skin stay hydrated during those frigid months.

Tip #6 – Don't Neglect the Lips

While we are on the topic of dry skin, we think it's important to give your lips some extra love this winter. Dry, cracked lips are incredibly uncomfortable and are all too familiar in the winter. The cold air and low humidity can quickly zap moisture from your lips, leaving them vulnerable to chapping. A quality lip balm with ingredients like shea butter or beeswax creates a protective barrier to lock in hydration. Look for one with SPF, too, since your lips are just as exposed to UV damage in winter as in summer. Keep a balm handy and reapply often—you'll thank yourself when your lips stay soft and smooth all season long!

Tip #7 – Exfoliate!

Winter skin struggles to stay hydrated because it can't properly retain moisture beneath that layer of summer skin buildup. Regular exfoliation helps remove these dead cells, allowing your skin to breathe and better absorb hydrating products. Exfoliation is essential for healthy, glowing skin, especially during these cold months. Cold air and dry indoor heat can cause dead skin cells to pile up even more. The unfortunate result is skin that is both dull and flaky. Gently exfoliating twice weekly may remove that buildup, allowing your moisturizer to sink in and do its job. It also boosts circulation, giving your skin that fresh, rosy look we all love in the colder months. Just remember to keep it gentle—harsh scrubbing may do more harm than good, so stick with a mild exfoliator for best results!

Final Thoughts

Managing your skin to stay hydrated during the winter doesn't have to be challenging if you have the right approach. You can keep your skin feeling soft and nourished by staying hydrated, moisturizing regularly, and using gentle products. Don't forget to layer up with hydrating foods and protect your skin with a humidifier at home. Small changes, like switching to silk sheets or using a good exfoliator, may make a big difference.

At Knew Health , we aren't experts on your skin, but we pride ourselves on supporting your health and wellness in every way possible. Whether it's finding organic sheets through Wellzyperks or getting a discount on your organic skin care products, your Membership Perks are a great place to start for pampering your winter skin. With our seven practical tips, you can continue to enjoy the season without letting dry skin steal the spotlight!

Maternity Sharing 101: What Knew Health Members Need to Know

Wed, 20 Nov 2024 15:23:56 GMT

Maternity Sharing 101: What Knew Health Members Need to Know

Pregnancy brings such joy and anticipation. You're preparing to welcome a precious new life into your world - an experience that transforms everything. Yet alongside this excitement, many expectant parents feel overwhelmed by the mounting medical expenses that seem to grow with each appointment. We understand that financial stress shouldn't overshadow this beautiful journey. At Knew Health , we offer a refreshing alternative to health insurance that helps you focus on what truly matters - nurturing your growing family. Our maternity health sharing approach connects you with a supportive Community that walks alongside you throughout pregnancy and beyond. With our recently enhanced Member Guidelines , maternity sharing has become even more comprehensive. Let's explore exactly how our Community shares in your maternity services and what you can expect as a Member.

Key Elements of Maternity Sharing

Maternity Needs Are Treated Like Any Other Medical Need

When you join Knew Health, you'll select an IUA (Initial Unshareable Amount) that works for your family's budget. Your maternity Need follows the same sharing structure as any other Medical Need. After meeting your chosen IUA for maternity expenses, the Community shares in all remaining eligible costs. Here's what makes this special: you'll only need to meet one IUA for everything related to your pregnancy journey. This includes shareable expenses for prenatal care, delivery, postnatal care, and even any unexpected complications. The Community stands ready to support you through it all.

Choose Your Own Healthcare Providers

Health sharing empowers you with true healthcare freedom - no network restrictions limiting your choices. You're free to select the certified maternity practitioner who feels right for you, whether that's an OB/GYN, midwife, or specialist. Want to deliver at a hospital? Perfect. Prefer a birthing center or home birth? Those are wonderful options too. Simply let your provider know you're a "self-pay" patient. Our Community and Care Team stand behind you, ready to help with bill submission, negotiation support, and expense management throughout your journey.

Prepayment Options Available

Here's something wonderful: many providers offer reduced rates when you prepay maternity expenses. When this option is available, Knew Health can share in the Need before delivery - one less thing to think about when your little one arrives! Simply provide an estimate from your provider along with your Need Request form. Once you've met your IUA, the remaining maternity expenses become eligible for sharing.

Understanding What's Eligible for Sharing

Many providers offer a "global fee" that bundles all maternity services from your first visit through delivery and postpartum care. This single payment typically includes all professional obstetric or midwifery services for routine care, delivery, and recovery.

Health insurance often leaves you navigating deductibles, copayments, and surprise bills for services not included in your plan. With Knew Health, we believe in transparency. Our Member Guidelines clearly outline what's eligible for sharing, so you can plan with confidence. Here's what our Community shares in:

Prenatal Care

Routine office visits with your provider
Routine blood work and testing
Most immunizations (including flu shots)
Fetal non-stress tests (after 36 weeks)
Up to three standard ultrasounds (additional scans eligible if medically necessary for complications)
STD/STI screenings prescribed as part of routine prenatal care
Chiropractic care - up to 8 sessions total (prenatal through 2 months post-delivery)
Pelvic Floor Therapy - up to 2 sessions total (prenatal through 3 months post-delivery)

Delivery

OB/GYN labor and delivery services
Cesarean and multiple births
Hospital labor, delivery, and room charges
Anesthesiologist services
Services from legally practicing midwives
Home births and birthing center deliveries
Expenses related to unexpected maternal complications
One in-hospital pediatrician visit, including routine immunizations, blood work, and hearing tests (eligible when baby is added to Membership within 30 days and services occur before discharge)

Postnatal Care

Mother's six-week postpartum checkup with pap test
Two-week cesarean post-op appointment
Chiropractic care - up to 8 sessions total (prenatal through 2 months post-delivery)
Pelvic Floor Therapy - up to 2 sessions total (prenatal through 3 months post-delivery)
Postpartum depression care - eligible for sharing up to $3,500 per pregnancy

Ensuring Your Expenses Remain Eligible for Sharing

Submit Your Bills Promptly

Timely bill submission keeps everything flowing smoothly. Please submit all maternity bills as soon as you receive them - ideally within 6 months of pregnancy confirmation to ensure eligibility for sharing.

Membership Timing Matters

For maternity expenses to be eligible for sharing, your expected delivery date must fall after your first 12 months of Membership. If you're thinking about growing your family in the near future, we encourage joining early to ensure you're ready when the time comes!

Know What Falls Outside of Sharing

Knew Health proudly shares 100% of all eligible maternity Medical Needs. We believe in complete transparency about what's not eligible for sharing, helping you plan accordingly and avoid surprises. Understanding these exclusions empowers you to budget for any additional services you might want. Here are maternity expenses that fall outside of Community sharing:

Prenatal Services

3D and 4D ultrasounds
Non-prescription supplements
Massage therapy
Genetic testing, including:
- Amniocentesis Inhibin A
- Alpha-Fetoprotein Serum (AFP)
- NIPT testing
- Services from genetic testing companies

Delivery Services*

Doula services
Birthing tubs or similar equipment
Placenta encapsulation
Circumcision

*Other services may not be eligible as determined by Knew Health. If you have questions about specific services, please contact our Care Team before receiving care.

Postnatal Services

Breast pumps
Lactation consultant services
Mother's immunizations
Massage therapy
Additional postpartum services beyond those listed as shareable

Your $200 Self-Care Credit

We believe wellness extends beyond medical appointments. That's why every Member receives an annual $200 Self-Care Credit to support your overall wellbeing. Use it for that prenatal massage you've been wanting, order supplements from our online dispensary at Member discount prices, or join those relaxing prenatal yoga classes. Your Self-Care Credit is yours to use however best supports your wellness journey.

Planning for Your Newborn's Care

While focusing on your maternity care, it's equally important to plan for your newborn's healthcare needs. Your eligible maternity Need includes routine care for your newborn without complications, including premature babies. Any services beyond standard newborn care would be considered a separate Medical Need for your baby.

If your newborn isn't born under a shareable maternity Need, simply enroll them in their own Knew Health Membership within 30 days of birth. This ensures their Membership begins on their birthday, making all newborn wellness visits eligible for sharing ! If you enroll after 30 days, no worries - Membership will simply begin on the first day of the following month.

We're here to support you every step of the way, so please reach out with any questions! Remember, enrolling your newborn promptly ensures peace of mind from their very first day.

Embracing Your Journey with Community Support

Choosing a health sharing Community like Knew Health means surrounding yourself with support during one of life's most transformative experiences. Our Community approach provides meaningful assistance for essential Medical Needs while helping you maintain control over your healthcare choices and expenses. Through your Self-Care Credit and the backing of our caring Community, Knew Health ensures you never walk alone on your journey into motherhood. Ready to explore how we can support your growing family? Schedule a one-on-one conversation with a Care Team Member today.

Please note: All information in this article is accurate as of 11/20/24 but is subject to change. Please refer to the most current Member Guidelines to verify what is eligible for sharing, or contact our Care Team at any time.

Disclaimer: Knew Health is not an insurance company nor is the Membership offered through an insurance company. Knew Health Membership does not satisfy state or federal requirements for healthcare coverage or minimum essential coverage. This is not a legally binding agreement to reimburse or indemnify you for medical expenses you incur. There is no guarantee of payment of medical expenses you incur.

Author

Kimberly Hirsch resides in southern New Hampshire with her husband and two sons. She graduated with a Bachelor of Arts in Education from Providence College in Rhode Island and a Master's degree from the University of Phoenix, Las Vegas. Kimberly taught elementary school for ten years and spent eight wonderful years as a stay-at-home mom raising her boys. She is currently a content writer and children's book author. She has published four children's books and has plans to publish many more in the future. When she isn't writing, Kimberly can be found taking combat and weight lifting classes at the gym, baking healthy snacks, reading, doing author visits at local schools, and being a boy mom.

Holiday Anxiety: Helpful Tools to Find Your Calm

Fri, 01 Nov 2024 14:37:16 GMT

Believe it or not, the holiday season is just around the corner. While many describe it as "the most wonderful time of the year," we understand it can also feel like the most overwhelming. With endless to-do lists, family gatherings, financial pressures, and those sky-high expectations we place on ourselves, it's completely natural to feel anxious. If you're already feeling overwhelmed just thinking about how you'll manage it all, you're definitely not alone. The good news is that together, we can explore meaningful ways to navigate holiday anxiety. Let's discover these strategies so you can embrace more calm and peace this season.

Why Does Anxiety Peak During the Holidays?

Before we dive into coping tools, let's acknowledge why anxiety tends to spike around the holidays. We've heard from so many Members in our Community that the holiday season brings unique stressors like:

Family expectations : Meeting everyone's needs can cause anxiety to build for weeks or even months before a family gathering. Navigating complex relationships, maintaining harmony, and steering clear of sensitive topics can leave you emotionally drained.
Financial pressure : Gifts for loved ones, holiday celebrations, and travel expenses accumulate quickly, creating significant financial strain for many families.
Time crunch : Balancing work, family, shopping, cooking, and social commitments becomes especially challenging during these busy holiday months.
Perfectionism : We often put immense pressure on ourselves to create the "perfect" holiday experience, which can lead to feelings of inadequacy when reality doesn't match our vision.
Social anxiety : For those who already experience social anxiety, attending parties or large family gatherings can feel particularly overwhelming.

By recognizing these common triggers together, you're better equipped to start using coping tools before anxiety becomes unmanageable.

Mindfulness and Meditation: Finding Your Center in Holiday Chaos

One powerful approach we love for managing holiday anxiety is mindfulness. Mindfulness gently teaches you to focus on the present moment rather than getting caught up in past regrets or future worries. When stress starts building, it often pulls your mind into that familiar spiral of "what if" thinking. Mindfulness helps anchor you in the here and now, breaking that cycle of worry.

To embrace this tool, start with brief, daily mindfulness sessions. It doesn't need to be complicated—just five minutes each morning can make a remarkable difference. A simple deep breathing exercise is a wonderful place to begin. Try the 4-7-8 technique that many of our Members find helpful:

Inhale gently for a count of four.
Hold your breath for a count of seven.
Exhale slowly for a count of eight.

Practice this for a few minutes whenever you feel anxious or triggered by holiday stress. Over time, this exercise helps train your body to find calm, even in challenging situations.

Meditation is another valuable tool for managing anxiety. Regular meditation can help reduce anxiety symptoms and improve emotional balance. You can start with guided meditations using apps like FitOn, which is included with your Membership. Try setting aside 10 to 15 minutes daily to meditate, especially during the busiest weeks of the holiday season.

Exercise: Your Natural Stress Reliever

You've probably heard this before, but it's worth emphasizing: exercise is one of the most effective methods for managing anxiety. Not only does it provide a healthy distraction, but physical activity releases endorphins—your brain's natural mood boosters—which can significantly reduce anxiety levels.

You don't need to spend hours at the gym to experience benefits. In fact, short bursts of physical activity can be just as effective. Try incorporating a 20-minute walk into your day, or enjoy a yoga class after work to release tension. Even dancing around your living room counts! If time permits, consider joining a group fitness class. The combination of exercise and social connection can work wonders for stress relief—and remember, your Self-Care Credit can help with these activities!

The key is finding movement that brings you joy so it becomes something you look forward to rather than another task on your list. Exercise helps clear your mind, lifts your mood, and builds your resilience to stress—all of which can make a tremendous difference during the holiday rush.

Setting Boundaries: The Gift You Give Yourself

For many in our Community, the holidays mean an overwhelming number of social commitments and obligations. Family parties, gift exchanges, work celebrations, school events, friend dinners—the list seems endless. One crucial method for managing anxiety is learning to set loving boundaries.

It's absolutely okay to say "no" to some events, even if it feels uncomfortable at first. If attending another party or hosting one more dinner will push you past your limits, give yourself permission to decline. Offering plenty of notice is helpful here because last-minute cancellations can create additional stress for everyone involved. Setting boundaries isn't selfish; it's a necessary form of holiday self-care to keep anxiety manageable .

Practice saying "no" kindly but clearly. For example, " Thank you so much for thinking of me, but I need to pace myself this season " is a perfectly reasonable response. Protect your mental wellness by being intentional with your time and energy. You'll be more present and peaceful for the events you do choose to attend.

Aromatherapy: Scents That Soothe

While it might seem simple, aromatherapy is an accessible, effective tool for easing anxiety. Essential oils like lavender, chamomile, and sandalwood are known for their calming properties, and many Members use their Self-Care Credit for these wellness tools.

Diffuse these oils at home, or place a few drops on your wrists or temples when anxiety rises. You can even carry a small vial of lavender oil in your bag during the holiday season for quick relief whenever you need it. Inhaling these calming scents helps relax your nervous system and can provide almost immediate comfort.

If essential oils aren't your preference, consider lighting a scented candle with a calming fragrance. Watching a candle flame and focusing on its gentle flicker can also become a mindfulness practice, helping ground you in the present moment.

Nutrition and Hydration: Supporting Your Body's Balance

It's natural to indulge in holiday treats, but remember that what you eat directly impacts how you feel. Maintaining balanced nutrition during the holidays can be challenging, yet it's an underrated strategy for keeping anxiety levels manageable.

Aim to include nutrient-dense foods that support your mental wellness. Incorporate foods rich in omega-3 fatty acids (like salmon or chia seeds), magnesium (such as spinach and almonds), and complex carbohydrates (like whole grains). These nutrients are known to help stabilize mood and reduce anxiety. It's absolutely fine to enjoy your favorite holiday sweets—just strive for balance throughout the season.

Also, don't forget to stay hydrated! Dehydration can worsen feelings of anxiety and fatigue. Keep a water bottle with you throughout the day to ensure you're drinking enough water.

Practicing Gratitude: Shifting from Anxiety to Appreciation

Finally, one of the simplest yet most powerful tools for managing holiday anxiety is practicing gratitude. During the holiday season, it's easy to focus on what's going wrong or what needs to be done next. Shifting your mindset to focus on what you're grateful for can instantly improve your mood and reduce anxiety.

Try keeping a gratitude journal. Write down three things you're thankful for each day, no matter how small. Over time, this practice trains your brain to notice positives rather than dwelling on negatives. You can even involve your whole family in sharing gratitude moments—it's a beautiful way to encourage healthy holiday habits together. Continue this practice after the holidays and make it a year-round wellness strategy.

Final Thoughts

At Knew Health , we understand that mental wellness is essential to your overall health, especially during the holidays. We're here to support your holistic wellness journey every step of the way. With access to life and health coaching, your FitOn Membership, and your Self-Care Credit for aromatherapy, group fitness, or whatever wellness tools you choose, you can prepare for a more peaceful holiday season.

The holiday season may bring its challenges, but using these tools while leaning on your Knew Health Community for support can help you rediscover calm. Whether through mindfulness, exercise, setting boundaries, or practicing gratitude, there are many approaches to help you manage stress levels. Remember to be gentle with yourself and give yourself the gift of peace this holiday season.

With the right coping tools and the support of your Knew Health Membership, you can enjoy the festivities without letting holiday anxiety take control. After all, the holidays should be a time of joy and connection—not overwhelming stress. You deserve to experience them fully, and we're here to help make that possible.

The Extra Perks of Your Knew Health Membership

Tue, 15 Oct 2024 14:28:33 GMT

So you've just signed up for a Knew Health Membership . Great, you're saving money on your health care by joining a health share . You can rest easy knowing your annual visits and important general wellness care are all eligible for sharing. You've also got major peace of mind for anything unexpected that might come your way–that's a big relief. So, that's it, right? Wrong!

Becoming a Knew Health Member is much more than general wellness care and IUAs . While those two aspects are the foundation of our Membership, you've just unlocked a plethora of really unique perks. Moreover, most of these perks aren't included in other healthcare Memberships. Our Membership extras are the icing on top, which makes our well-rounded healthcare approach extra sweet.

We understand that all those "extras" can be confusing. So, we want to explain exactly what is included in your Knew Health Membership and how to make the most of it all. Remember, Knew Health is not health insurance—it's a Community-based Medical Cost Sharing solution that puts you in control of your healthcare choices.

Peace of Mind

If you're already a Member, chances are you have heard us talk about "peace of mind" repeatedly. That's because the core of our Membership provides just that. Being part of a true health sharing Community like Knew Health means that when an unexpected injury, illness, or pregnancy occurs, the Community shares in the expenses after the initial IUA is met. Members can decide the amount of their IUA when they sign up for an individual or family Membership. You can choose from $1,000, $2,500, or $5,000 IUA options, with a maximum of 3 IUAs per year. While we won't get into all of the details, you can read up on IUAs here: https://knewhealth.com/knew-health-iua-explained/ .

General Wellness Care

While some Members never activate an IUA, most will take advantage of the routine general wellness care that a Knew Health Membership offers. These Medical Needs are eligible for sharing and can include:

Woman's Wellness Visits
Annual Physicals
Adult Immunizations
Childhood Immunizations
Colonoscopy or Cologuard
Mammography or Thermography
Baby Wellness Visits
Birth Control

If you want to read up more on general wellness, we've got an essential guide just for you here: https://knewhealth.com/breaking-down-preventive-care-your-go-to-guide/

Bonus Perks

When the Team got together, they asked, "How can we make Knew Health stand apart from the rest?" While most health shares offer general wellness care and peace of mind, they often stop there. Knew Health understood it needed to offer something more to stand out as an exceptional alternative healthcare solution. It needed extra perks that not only defined it but enhanced the wellness of every single one of its Members. So that's exactly what we've done. We've sweetened the Community experience by including additional wellness perks in the Membership you won't find anywhere else. Let's make sure you don't miss out on a single one of them:

$200 Self-Care Credit

Health care doesn't often include self-care despite all the research that indicates its importance. With your Self-Care Credit, you can choose massage therapy, chiropractic care, a few Pilates classes, or some new Yoga gear. But the list doesn't end there. Your yearly Self-Care Credit can be spent however you see fit to support your wellness journey.

35% off supplements

Supplementation has proven to be critical for many people under the guidance of a practitioner. Vitamin deficiency, boosting immunity , improving gut health , and relieving stress are reasons to consider adding supplements to your diet. However, finding high-quality supplements can be a daunting task. Knowing who to trust can leave any one of us feeling unsure. Our online supplements dispensary has checked all the boxes when it comes to quality. From rigorous quality control to vetted brands, you can access the highest-grade supplements available today–with a 35% discount.

No-cost and discounted blood work and testing

Blood work and testing are often part of general wellness or necessary for an unexpected illness. Other times, they're used at the recommendation of your practitioner to be proactive or to optimize your health. Whatever the reason, knowing you have the choice and access to blood work when you and your doctor see fit is nice. We have multiple tests available at no cost to our Members. These include:

CBC with Diff
Comprehensive Metabolic Panel
Insulin

Each Member also has an additional $80 annual allowance towards the testing of their choice. If you need different blood work, we offer many individual tests and panels at a significant discount through our lab partner, Evexia. We even offer specialty tests for food sensitivities, hormones, nutritional deficiencies, etc. Having access to regular blood work, which you can review with your healthcare providers, is like having a barometer for what's happening in your body.

FitOn Pro Membership

FitOn is the latest craze in fitness and has quickly become the #1 digital fitness and wellness platform. It's a free app offering unlimited at-home workouts, meditation, and nutrition at the tip of your fingers. At Knew Health, our Members get access to FitOn Pro, which has even more fitness benefits to help them reach fitness faster. The Pro Membership provides premium music, personalized meal plans, recipes, offline downloads, and the ability to connect to your devices and track your heart rate. These are just some of the extras that our Members will see.

1-on-1 Coaching Sessions

Members can schedule two sessions per year with a health or life coach to get on track with their wellness goals. Our coaching sessions can help you set goals and a path to achieve them. Whether your goals are related to fitness and weight loss or your dreams and aspirations, there's never a one-size-fits-all solution to health and wellness. Our coaches take a holistic approach to your health, considering all aspects of your life, which isn't commonplace in traditional medical settings. This includes your emotional wellness, sleeping patterns, diet and exercise routine, and more. Coaching sessions are a great way to kickstart your wellness journey that you probably never knew you needed.

Wellness-themed webinars

We are all about equipping ourselves with knowledge, which continuously evolves here at Knew Health! That's why we regularly offer opportunities to participate in live webinars on topics that we find relevant and suitable for our Community. Webinars are exclusive to our Members and provide a chance to talk live with holistic experts. Our past webinar topics have included hormone, thyroid, and gut health . If there's a topic you'd like to see covered in a future webinar, don't hesitate to reach out to us with your suggestion at hello@knewhealth.com .

Wellzyperks Membership

Knew Health recognizes that our Community has two things in common: a commitment to wellness and a desire to save money on monthly contributions. With that in mind, we've partnered with Wellzyperks: your one source for ethical, sustainable brands you can trust — at values you can't find anywhere else. With your Knew Health Membership, you can access 150+ of the best health and wellness brands at the lowest prices. You'll find the lowest possible prices, from organic foods to eco-friendly cleaning supplies, skincare, supplements, and fitness classes!

Final Thoughts

Becoming a Member of Knew Health isn't just about gaining access to various wellness-enhancing perks—it's an investment in your health and well-being. Knew Health elevates your wellness journey by providing general wellness care that's eligible for sharing, holistic resources, and personalized support, all while keeping your healthcare costs down through affordable monthly contributions. With every benefit offered, you're prioritizing your long-term health and enjoying substantial savings on medical expenses. Choosing Knew Health means making a wise decision for both your body and your wallet, with the support of a caring Community that understands healthcare should be about empowerment, not fear.

Ready to take charge of your health? Visit our website today to sign up, or schedule a call with a Care Team Member to answer all your health sharing questions.

Breaking Down General Wellness: Your Go-To Guide

Tue, 01 Oct 2024 15:10:13 GMT

Types of General Wellness Care:

Vaccinations and Flu Shots
Annual check-ups and wellness visits
Blood work
Healthy Lifestyle Choices
Nutritious eating
Regular exercise
Quality sleep management
Stress management techniques
Important Screenings and Tests
Blood pressure monitoring
Cholesterol testing
Cancer screenings
Diabetes assessments
Mammograms and Colonoscopies
Avoiding Risk Factors:
Smoking cessation support
Mindful alcohol consumption
Reducing exposure to environmental toxins
Supportive Coaching and Counseling
Setting and achieving health goals
Creating meaningful life goals
Weight management support

Common Misconceptions:

regular screenings

health sharing communities

Knew Health

General Wellness Care for Different Life Stages:

Children : Immunizations help protect against various diseases, while regular pediatric visits help track healthy growth and development. Building good nutrition habits early creates a strong foundation for lifelong wellness.
Adults : This is your time to be proactive with screenings—monitoring heart health, cancer risks, and emotional well-being. Maintaining healthy habits through good nutrition, regular movement, and stress management can prevent many future health concerns.
Older Adults : As we age, general wellness care often focuses on managing chronic conditions, supporting bone health to prevent fractures, and implementing fall prevention strategies. Keeping our minds sharp and maintaining cognitive health also become important areas of attention.

Role of Technology in General Wellness:

apps and wearables

Telemedicine

How Knew Health is Leading the Way in General Wellness Care

IUA

Routine General Wellness Included in a Knew Health Membership:

Women's Wellness Visits
Annual Physical Exams
Adult Immunizations
Childhood Immunizations
Colonoscopy or Cologuard
Mammography or Thermography
Baby Wellness Visits
Birth Control

Additional General Wellness Included in a Knew Health Membership:

35% Discount on High-Quality Supplements
FitOn Fitness App Membership
Wellzyperks Membership (with discounts on healthy lifestyle purchases)
$200 Self-Care Credit towards wellness services
No Cost and Discounted Blood Work and Testing
Personalized Health and Life Coaching
24/7 Telemedicine

Also Included in a Knew Health Membership

Peace of Mind (for unexpected Medical Needs)
Concierge Support
Bill Negotiation
Maternity Sharing
Knew Options (Surgical Second Opinion Service)

Contact Knew Health today

Final Thoughts

7 Natural Ways To Boost Your Immune System

Sun, 15 Sep 2024 14:55:58 GMT

As summer fades and the leaves start to turn, your immune system likely needs a little extra love. Transitioning from beach days to busy school schedules can put your immunity to the test, causing lingering coughs and sniffles. Thankfully, you can easily incorporate some natural, immune-boosting habits into your routine to keep you energized and healthy all season.

Let's start by understanding the immune system. It is the primary system in your body that protects you from harmful microbes and fights off disease and illness. When your immune system is in balance, the other systems in your body can work at an optimal level.

Ready to keep your immunity strong as we shift from sunshine to school days? Let's explore some simple, effective tips that you can start now to keep you healthy through the holidays.

Tip #1: Get Your Zzzs!

Don't underestimate the power of a good night's sleep. Just like kids need bedtime, adults need 7 to 9 hours of sleep to function and stay healthy. Skimping on sleep—whether to catch up on chores, watch TV, or scroll on your phone—can disrupt your body's circadian rhythm. As a result, you can weaken your immune system. Sleep is a time of restoration when your body releases cytokines that fight infection; without enough sleep, your levels of these and other immune cells drop, making you more susceptible to illness. In fact, studies show that adequate sleep reduces the risk of getting sick while boosting the effectiveness of vaccines. So, prioritizing sleep, especially during cold and flu season, is essential for keeping your immune system strong.

Tip #2: Manage Your Stress

Stress can show up in many ways—psychologically as anxiety or irritability and physically as a weakened immune system. Chronic stress raises cortisol levels, which can lower lymphocytes, the white blood cells vital for fighting infections. With fewer lymphocytes, your body becomes more vulnerable to illness. To keep your immune system strong, tackle stress early by incorporating healthy habits. Exercise, balanced eating, and meditation—even just 15 minutes a few times a week can significantly reduce cortisol. Everyone's stressors are unique. It's important to identify yours through journaling or talking to someone and manage them before they impact your health.

Tip #3: Consider What You Eat …

I wish there were a single superfood that, if eaten, strengthens your immunity and keeps you healthy throughout the sick season. Unfortunately, it's not that easy. Only a balanced diet with various nutrients your body needs can keep your immune system at optimal. For the cells in your body to function correctly, they need nutrients, including immune cells. While there is no single food that provides cell protection, there are known nutrients that are known to strengthen immune cells. Vitamin C, D, Selenium, iron, zinc, and protein are essential for healthy cells and a healthy immune system. Finding a balanced diet that incorporates these nutrients daily is the key. Diets that limit nutrients but favor processed foods are not ideal and will often lead to illness.

Tip #4: … And Drink

Hydration is a key, often overlooked, factor in supporting a healthy immune system. While most people know water is essential, they may not realize how it impacts immunity. Staying hydrated helps your body deliver nutrients to cells and remove toxins , which keeps everything running smoothly, including your immune defenses. Proper hydration enables your body to circulate immune cells more effectively, while dehydration can weaken this process, making you more vulnerable to illness. While the amount of water you need varies, a good indicator is to aim for light yellow urine and adjust your intake based on your body's signals.

Just as staying hydrated is crucial for immune health, it's also important to consider how what you drink impacts your body—especially when it comes to alcohol. Drinking alcohol can have the opposite effect on your immune system. Even moderate consumption can impair your body's ability to fight off infections by disrupting the balance of immune cells and weakening your defenses. Alcohol can also dehydrate you, compounding the adverse effects on your immune system. So, while staying hydrated supports immunity, consuming alcohol can undermine these efforts, making it harder for your body to protect itself from illness.

Tip #5: Probiotics and Prebiotics

Most people have some understanding of what prebiotics and probiotics can do for your gut . But this dynamic duo can also help your immune system at the same time. Probiotics are the beneficial bacteria found in foods like yogurt and fermented vegetables, while prebiotics are the fibers that feed them, found in foods like bananas, onions, and whole grains. Together, they help maintain a healthy gut microbiome, which plays a crucial role in your immune function. A balanced gut can boost your body's ability to fight off harmful pathogens and reduce inflammation. Adding more prebiotics and probiotics to your diet is a simple way to support your immune health from the inside out.

Tip #6: Get Moving

Regular movement and exercise are great for your immune system. Physical activity helps your body circulate immune cells more efficiently, making it easier to detect and fend off infections. Exercise also reduces stress hormones, which (as mentioned in Tip # 2) can weaken immunity when left unchecked. You don't have to hit the gym hard —moderate activities like walking, cycling, or even dancing can give your immune system a boost. Finding a friend with similar goals can make moving even more motivating. Plus, exercise promotes better sleep, another critical factor in staying healthy (as mentioned in Tip #1). The bottom line? Just keep moving; your immune system will thank you!

Tip #7: Consider Immune System Supplementation

Sometimes, even with the best intentions, life gets in the way of maintaining healthy habits, especially during busy seasons like back-to-school and sports. That's where supplements can help fill in the gaps. Vitamins like C, D, and zinc are known to support immune function and can be a quick and easy way to give your body a boost when your diet and routine aren't perfect. Black elderberry, Echinacea, Turmeric, and Garlic are popular herbs that support a healthy immune system. While getting nutrients from whole foods is always best, supplements can be a handy backup plan to keep your immune system strong during hectic times. Just remember to choose high-quality options and talk to your healthcare provider about what's right for you.

As we navigate the sick season together, maintaining a strong immune system can be manageable with a few smart strategies. By focusing on hydration, balanced sleep, stress management, and staying active, you create a solid foundation for your immune health. Adding support with prebiotics, probiotics, and supplements can further enhance your defenses, especially during those busy periods when it's hard to stick to perfect habits. Embracing these practices in a balanced way helps keep your immune system resilient so you can face the season with confidence and vitality. Here's to a healthier and more energetic time ahead!

Sources:

"Nutrition and Immunity." Harvard T.H. Chan School of Public Health , nutritionsource.hsph.harvard.edu/nutrition-and-immunity /.

Suni, Eric, and Kimberly Truong. "How Sleep Affects Immunity." Sleep Foundation , 15 Aug. 2023, www.sleepfoundation.org/physical-health/how-sleep-affects-immunity .

"Yes, There Is Such a Thing As Stress Sickness." Cleveland Clinic , 1 Dec. 2023, https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out .

Health Sharing Explained: Is It Right for You?

Sun, 01 Sep 2024 12:31:56 GMT

Picture this: You've just canceled your health insurance. The expenses were too high, the options too confusing, and as someone with a small business, the costs were eating into your budget. It's a big relief but also scary, and you're wondering what comes next. That's when a friend starts talking about health sharing—a different kind of safety net that's piqued your curiosity. She says health shares have been around for decades, but you've never heard about them until now. The concept sounds appealing, but you're not one to jump into something new without knowing all the details. Before you make the leap into the health share Community, you're determined to get the facts and figure out if it's the right move for you.

The Core of Health Sharing – What is it?

Health sharing, sometimes called "Medical Cost Sharing," is a community-based approach to sharing medical expenses. Therefore, it is an alternative to health insurance that removes insurance companies from the entire process. Instead, health sharing serves as a cooperative model. Essentially, the Members of the health share pool their money together through monthly contributions. Then, a Member can submit their Medical Needs when an unexpected medical event occurs. The Community will share eligible medical bills after the Initial Unshareable Amount (IUA) has been met using the Community funds.

Although health sharing is still a new concept to many, it has been around for a long time. It originated years ago within Amish and Mennonite communities and began expanding in the 1980s with the growth of large, Christian-based healthcare-sharing ministries. While the idea has evolved, the core purpose remains the same: for the Community to help ease the financial burden on individuals during times of need. Today, faith-based health shares continue to exist alongside others that focus on shared values, such as wellness. It's important to understand that health sharing is NOT health insurance – it's a Community-based alternative approach.

How Health Sharing Works

Each Member of a health share contributes monthly payments into a communal fund to share each other's eligible Medical Needs. A set of established Guidelines is generally in place and agreed upon by each Member before joining. The guidelines will outline shared principles and establish what expenses may be eligible for sharing by the Community. Before joining, Members must decide on their monthly contribution to determine their Initial Unshareable Amount (IUA). An IUA can be $1,000, $2,500, or $5,000, which is the amount that the Member is responsible for paying when an unexpected medical event or pregnancy occurs (with a maximum of 3 IUAs per year). The eligible costs that exceed that amount may then be shared by the rest of the health sharing Community using the Community funds.

The process itself is often simple. When Members have an unexpected injury, illness, or pregnancy, they submit their bills to the health share organization, which acts as a facilitator. If approved as eligible for sharing, the Community shares the costs using the pool of contributions. Bills are typically submitted in an online portal, and Medical Needs are often processed in as little as a week or two.

A significant difference between health sharing and health insurance is that the Member works directly to pay the doctor in a health share. They present themselves as a self-pay patient and pay the medical bills directly. The health share will either reimburse the Member after the service has been provided or, for larger bills, will provide the funds beforehand when eligible. The health share company will often negotiate the medical bills on behalf of the Member. Paying promptly, applying self-pay discounts, and bill negotiation are all effective ways a Member can significantly lower the overall cost of the bills that may be eligible for sharing by the health sharing Community. This commitment to reducing the costs for the Community as a whole is what makes health sharing efficient and sustainable.

Here's a great video to explain health sharing more clearly: https://www.youtube.com/watch?v=RALSY9Pzb-M

Advantages of a Health Share

There are several reasons why people join health sharing Communities. Here are the top reasons:

Cost

Contributing to a health share is often much more affordable than health insurance. Plus, Members save even more each month with no copayments or coinsurance to worry about when seeing the doctor or filling prescriptions. Prices differ depending on a Member's age and household size. This information can usually be found on the organization's website.

Flexibility

One reason many people choose to be part of a health sharing Community is the flexibility of choice. Because there aren't any networks, there are never restrictions on which doctors you can see. Members can typically see any practitioner of their choice, regardless of location.

Community

The Members of a health share Community often have more in common than simply sharing in each other's Medical Needs. Most health share organizations are comprised of a Community of like-minded folks with similar beliefs, which can range from faith-based to a commitment to healthy living.

Simplicity

While health sharing is usually new to most, it doesn't take long to realize that it's a very straightforward process. Eliminating many complexities associated with administrative costs and billing insurance companies simplifies the process.

Alternative Options

Many health sharing organizations will share the cost of alternative treatments such as functional medicine or holistic care when eligible. Health insurance does not always include alternative practitioners or treatments.

Limitations and Considerations

The advantages of health sharing are clear; still, some individuals may not be a great fit for a particular health sharing Community. Each organization has some differences, so it is vital to research and consider your needs. Those with significant Medical Needs may find health insurance a better fit. Some pre-existing conditions can limit sharing eligibility in the first year or more of Membership, and others allow for a phase-in of sharing for those needs. Some health sharing organizations will not share in pre-existing conditions at all, so it is essential to read and become familiar with the guidelines to know for sure. Additionally, a few states still have requirements for health insurance, and a health share does not meet that requirement since health sharing is NOT insurance.

Who Should Consider Health Sharing?

Health sharing has proven to be an ideal option for many people. However, as previously stated, it's important to note that it is not a perfect option for everyone. The best candidates to consider health sharing are:

Self-employed, business owners, or freelancers
Generally in good health
Seeking alternative kinds of healthcare
Under the age of 65
Not eligible for an income-based tax credit

How Knew Health Goes Above and Beyond for the Community

Now that you know the advantages of health sharing, it's time to compare your options and choose the one that suits you best. While many health shares are available, only a few genuinely redefine the concept in meaningful ways. Knew Health is a great example, offering all the essential features of a traditional health share and added benefits like preventive care and general wellness. By combining these core elements with innovative perks, Knew Health's Membership stands out from the rest. Apart from the peace of mind they get when the unexpected happens, Members of Knew Health will also have the following available to them:

personalized, free health coaching
sharing eligibility for preventive services
Medical Cost Sharing for large, unexpected healthcare costs
35% discount on thousands of supplements
free and discounted blood work
24/7 telemedicine
medical bill negotiation services
annual Self-Care Credit for additional preventive health services
and more!

Final Thoughts

Ultimately, everyone's medical and wellness journey is their own. It is up to each individual to determine what will work best for them and their family. Whether health insurance or an alternative like health sharing is the best solution, staying educated on all available options is important to make an informed decision. Remember that health sharing operates differently from insurance and doesn't guarantee that all Medical Needs will be eligible for sharing. If you think the Knew Health Community might be the solution you're looking for, schedule a call today with a Member of our team and discover for yourself. We can also be reached at 855-542-0050 or by email at hello@knewhealth.com . We hope you'll take the leap and join our Community today!

Disclaimer: As a reminder, Knew Health is not health insurance.

Author

Practical Tips for Reducing Environmental Toxins in Your Life

Thu, 15 Aug 2024 22:36:25 GMT

Imagine every breath you take, every meal you enjoy, and every sip of water you drink supporting your wellness journey. Environmental toxins are an often overlooked aspect of daily life. They are present yet manageable through the air we breathe, the food we eat, and even through our skin. While some exposure is minimal, for others with greater contact, these toxins can impact overall wellness in meaningful ways.

What are environmental toxins, and how do they relate to our wellness?

To start, toxins from the environment can be both man-made and natural. They can introduce chemicals into our bodies, including heavy metals like lead, mercury, and various industrial substances. We encounter toxins in the air, our food and water, and even our homes. While most of the toxins that surround us are challenging to avoid completely, there are some that we unknowingly bring into our lives every day. The impact on our wellness varies based on duration and amount of exposure. While some may experience minor discomfort like headaches or skin sensitivity, toxins can also contribute to more significant wellness challenges. These effects may manifest as respiratory, cognitive, hormonal, or immune system concerns that deserve attention. By understanding toxins and their effects, we can take informed steps to reduce their presence and support our wellbeing.

Understanding the impact of environmental toxins

Environmental toxins often go unnoticed in our daily lives because they are invisible. According to the National Library of Medicine , these toxins can lead to recurring inflammation within our body, with the brain being particularly sensitive. They accumulate in our bodies over time, leading to wellness challenges that can be both immediate and long-term. Consequently, the impact can be far-reaching, involving multiple systems within the body. Below are some of the major concerns associated with exposure to environmental toxins:

Cellular Health: Exposure to toxins like asbestos, benzene, and heavy metals can affect cellular function and regeneration.
Hormonal Balance: BPA, phthalates, and similar toxins can disrupt hormone production, affecting reproductive wellness and developmental processes.
Respiratory Wellness: Pollutants can trigger or worsen breathing challenges and respiratory sensitivity.
Neurological Function: Lead, mercury, and pesticides can affect the nervous system, impacting cognitive function and development, with connections to conditions like Parkinson's and Alzheimer's.
Cardiovascular Wellness: Air pollution and certain chemicals may contribute to heart-related challenges through inflammation and oxidative stress.
Reproductive and Developmental Wellness: Environmental toxins can affect fertility and developmental processes, especially important during pregnancy.
Immune System Support: Some toxins can challenge the immune system, making the body work harder to maintain balance.
Liver and Kidney Function: Alcohol, pesticides, and certain substances can affect these vital organs' ability to detoxify naturally.
Energy Levels: Toxins like lead can affect red blood cell production, impacting energy and vitality.
Skin Health: Toxins in cosmetics and cleaning products can cause skin sensitivity and irritation.

Simple steps to reduce environmental toxins

The empowering news is there are simple changes you can make today to reduce your exposure to toxins. Reducing exposure to environmental toxins is a meaningful step for the wellness of you and your loved ones. While you can't avoid every toxin, you can make a significant impact through mindful choices. With this in mind, start small—focus on swapping out concerning products for safer alternatives rather than overhauling everything at once. For example, you can choose organic foods and switch to non-toxic cleaning and personal care items. Gradually, these changes will add up, creating a healthier environment without overwhelming yourself (or your family!). Each small step lightens your toxic load, leading to a cleaner, more vibrant lifestyle. Let's explore some easy and practical tips to start right now to reduce the environmental toxins in your daily life.

In your water and food

Supporting your wellness through cleaner food and water doesn't have to be complicated or stressful. To start, focus on what you consume daily—your nourishment sources. Below are some practical tips to help you reduce toxins in these areas:

Wash Produce: Rinse fruits and vegetables thoroughly—use a vinegar soak to help remove pesticide residues and contaminants.
Choose Organic : Select organic whenever possible to minimize exposure to synthetic pesticides and fertilizers.
Filter Water: Invest in a quality water filter to remove pollutants like chlorine and lead. Test your drinking water regularly.
Be Selective with Seafood: Seafood can be a source of toxins, but mindful choices help. Choose wild-caught, low-mercury fish like salmon or sardines. Smaller fish typically contain fewer accumulated toxins.
Use BPA-Free Containers: Store food in BPA-free or stainless steel containers to prevent chemicals from affecting your food.

Incorporating these practices into your routine can significantly reduce exposure to environmental toxins, ensure safer consumption, and contribute to better overall wellness.

In your home

Once you're comfortable with the steps you've taken to improve your food and water, consider the next step: reducing environmental toxins in your home. Creating a toxin-conscious home doesn't have to be complicated—small changes can have meaningful impact. Don't feel the need to tackle them all at once; addressing a few areas inside your home can make a difference. Here's how:

Test for Toxins: Check your home's air for radon and lead to maintain a safe environment.
Choose Green Cleaners: Replace harsh chemicals with eco-friendly cleaning products.
Select Natural Products: Opt for organic skincare and personal care items to reduce exposure.
Remove Shoes at Entry: Leave shoes at the door to keep outdoor toxins outside.
Dust and Vacuum Regularly: Consistent cleaning keeps dust, allergens, and environmental toxins managed.

In the air

Once you've addressed your food, water, and home, it's time to consider the air you breathe. Reducing airborne toxins supports cleaner, healthier indoor air. Simple changes can make a meaningful difference, from the scents you use to the air quality you maintain. Here are some helpful tips:

Choose Natural Fragrances: Opt for essential oils and natural scents to avoid inhaling synthetic chemicals.
Maintain Smoke-Free Spaces: Keep your home smoke-free and avoid secondhand smoke exposure.
Add Houseplants: Plants naturally help filter air and improve indoor air quality.
Use Natural Pest Solutions : Choose eco-friendly options to manage pests without adding toxins to your air.
Consider Air Purifiers: Use air purifiers with HEPA filters to help trap pollutants and maintain fresh indoor air.

Adopting even a few of these steps can help you breathe easier and maintain a cleaner home environment.

Let Knew Health Support Your Wellness Journey

Incorporating practical steps to reduce environmental toxins is an important part of a wellness-focused life. At Knew Health , we're here to support you every step of the way. Our Community is passionate about wellness, and our goal is to help you achieve your healthiest self through affordable, transparent healthcare alternatives. With a Knew Health Membership , you can take advantage of valuable resources such as:

Access to routine general wellness care for annual physicals, women's wellness, and more - eligible for sharing with your Community.
Testing for heavy metals using your annual Self-Care Credit to support your wellness goals.
Working one-on-one with a Personal Health Coach to develop a personalized protocol that brings your body back into balance.
A Wellzyperks Membership , with discounts on organic food, natural cleaning products, and other wellness products to support your toxin-conscious lifestyle.

As a Medical Cost Sharing Community (not health insurance), Knew Health offers Members an alternative approach to managing Medical Needs through monthly contributions and community support. With IUA options of $1,000, $2,500, or $5,000 (maximum 3 IUAs per year), Members have flexibility in managing their shareable Medical Needs while maintaining control over their healthcare choices.

Scientists are continually discovering more about the impact of toxins on our wellness. Stay ahead by partnering with forward-thinking communities like Knew Health, where your wellness is our shared priority. Together, we can create a healthier, toxin-conscious future that empowers you to thrive.

Disclaimer:

This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information will be used at your own risk based on your judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention. Knew Health is not health insurance - it is a Medical Cost Sharing Community where Members share in each other's eligible Medical Needs.

Sources:

"Environmental Toxins: Health Impacts and the Role of Public Health Professionals." Tulane University , 1 Feb. 2021, www.publichealth.tulane.edu/blog/environmental-toxins .

"EWG'S Guide to Endocrine Disruptors." EWG , 12 Aug. 2022, www.ewg.org/consumer-guides/ewgs-guide-endocrine-disruptors .

"Reducing Environmental Exposures: The Seven Best Kid-Friendly Practices." New York State: Department of Health , 1 Feb. 2021, www.health.ny.gov/publications/2818/ .

Gut Health: Prebiotics and Probiotics—Your Guide to a Happier Gut

Thu, 01 Aug 2024 12:09:37 GMT

Gut health has become one of the most talked-about wellness topics, and for good reason. We're learning more each day about how profoundly our digestive system impacts our overall well-being.

"Gut health" refers to the delicate balance of beneficial and harmful bacteria living in your digestive tract. While your gut might seem like just one part of your body, it's actually the command center for so many essential functions that keep you feeling your best. What's truly remarkable is how much your gut health influences your entire well-being in ways that might surprise you.

The bacteria in your digestive tract work tirelessly to support digestion, strengthen your immune system, boost your energy levels, fight off infections, and even influence your mood. At the heart of this complex system is your 'microbiome' – a unique community of microbes that call your body home. This incredible ecosystem includes bacteria, fungi, viruses, and parasites, all shaped by what you eat and the environment around you.

Your gut microbiome doesn't work in isolation – it communicates with various systems throughout your body to help everything function harmoniously. When your microbiome is thriving and balanced, you experience good gut health, which becomes the foundation for enhanced overall health and vitality.

Prebiotics and Probiotics – Understanding the Dynamic Duo

You've probably heard about prebiotics and probiotics, but understanding the difference can feel overwhelming. Let's break it down in simple terms that make sense.

Probiotics are the beneficial live bacteria that act as your gut's best friends. They work around the clock to maintain balance in your microbiome and support healthy digestion. You can welcome these helpful bacteria into your life through nourishing foods like yogurt, sauerkraut, and other naturally fermented foods.

Prebiotics, on the other hand, are like premium fuel for these good bacteria. They're a special type of fiber that your body can't digest, but your beneficial gut bacteria absolutely thrive on them. When you eat prebiotic-rich foods like bananas, onions, and whole grains, you're essentially providing a feast for your gut's good bacteria.

Think of it this way: prebiotics are the nourishing foundation that keeps your gut's beneficial bacteria happy, healthy, and working effectively to support your overall well-being.

Recognizing When Your Gut Needs Extra Support

Your body has a wonderful way of communicating with you, and poor gut health often sends clear signals. Here are some common ways your body might be asking for gut health support:

Digestive Discomfort:

This includes symptoms like bloating, gas, diarrhea, constipation, and heartburn – your gut's way of telling you something needs attention.

Frequent Illness:

When your gut isn't functioning optimally, it can impact your immune system, potentially leading to more frequent colds and infections.

Fatigue:

Poor gut health can affect your energy levels, leaving you feeling chronically tired even after a good night's sleep.

Unexpected Weight Changes:

An imbalanced gut can influence both weight gain and weight loss by affecting your body's ability to absorb nutrients and regulate blood sugar.

Food Sensitivities:

You might notice developing sensitivities to certain foods, experiencing digestive issues, bloating, or other symptoms after eating them.

Skin Concerns:

Issues like acne, eczema, or other skin irritations can sometimes be linked to gut health imbalances.

Mood Changes:

Anxiety, depression, and mood swings can be connected to gut health through the fascinating gut-brain connection.

Sleep Challenges:

An unhealthy gut can disrupt your sleep patterns, leading to insomnia or poor-quality rest.

Persistent Bad Breath:

Even with excellent oral hygiene, ongoing bad breath can sometimes indicate a gut microbiome imbalance.

Sugar Cravings:

An imbalance in gut bacteria can increase cravings for sugary or high-carbohydrate foods.

If several of these symptoms feel familiar, it might be worth exploring gentle ways to support your gut health. Consider making gradual dietary adjustments and incorporating more prebiotics and probiotics into your daily routine.

Nourishing Your Gut with Prebiotics

The beautiful thing about prebiotics is that a well-balanced, plant-rich diet naturally provides plenty of these gut-nourishing fibers without requiring supplements. Prebiotics come in various forms of fiber that your beneficial bacteria love.

Wonderful Prebiotic Foods Include

Bananas
Onions
Whole grains
Legumes
Nuts and seeds

Supporting Your Gut with Probiotics

Including fermented foods in your diet is a delicious and natural way to provide your gut with beneficial probiotics. The wonderful news is that there are so many flavorful options available, whether you purchase them or make them at home.

Delicious Probiotic Foods Include

Yogurt
Sauerkraut
Kefir
Kimchi
Kombucha
Pickles
Miso
Tempeh

Simply put, your gut health thrives when your body receives adequate essential prebiotics and probiotics. When there's an imbalance, it may contribute to various health concerns. Supporting your gut health isn't just self-care – it's an investment in your overall health and wellness.

To nurture your body's needs, consider gradually incorporating foods from both lists above into your daily meals. If you're experiencing persistent symptoms or feeling uncertain about your gut health journey, we encourage you to consult with your primary care doctor. They can recommend appropriate supplements or additional support to help you achieve optimal gut health and overall well-being.

Knew Health Is Here to Support Your Wellness Journey

Just as nutrition and supplements can support gut health, Knew Health is here to support your overall well-being. The wellness of our entire Community is our top priority, and for many of us, that journey begins with gut health.

We believe in the power of general wellness and encourage yearly wellness visits with your Primary Care doctor. General wellness is always included as part of your Knew Health Membership. Blood work and labs and access to our amazing health coaches are often available at no additional cost for Members.

As a Member, you can also take advantage of your Wellzy Perks Membership to find the best prices on organic foods that support your gut health journey. One of our favorite Member benefits is access to our high-quality online dispensary, where you'll receive a 35% discount on top-brand supplements to support your prebiotic and probiotic needs when desired. Best of all, those supplements are delivered right to your door.

That's just the beginning of how a Membership can support your health and wellness journey. Visit our website or message us to discover what else Knew Health can offer you and your family.

Sources:
"Gut Microbiome." Cleveland Clinic , 18 Aug. 2023, https://my.clevelandclinic.org/health/body/25201-gut-microbiome.
Merkley, Meredith G. DO, FAAP. "Prebiotics Vs. Probiotics: What's the Difference, and Should You Take Them?" GoodRx Health , 13 Dec. 2023, www.goodrx.com/well-being/gut-health/prebiotics-vs-probiotics#prebiotics-examples .

10 Fun Family Fitness Activities to Get Everyone Moving

Mon, 15 Jul 2024 12:37:00 GMT

Summer brings long, sun-filled days, relaxed schedules, and the joy of grilled gatherings and frozen treats. When children are out of school and familiar routines shift, maintaining healthy habits can feel challenging. However, weaving family fitness into your summer plans creates an opportunity to keep everyone active and thriving, no matter how the season unfolds. You'll not only model wellness for your children but also build cherished memories and strengthen the bonds that matter most.

Keep reading to discover ten delightful family fitness activities designed to get everyone moving this summer. These carefully selected activities work beautifully for all ages and fitness levels, ensuring every family member feels included and engaged. From nature-based adventures to creative indoor movements, there's something here to spark joy in every household. Let's explore these inspiring ideas to make your summer both fun and filled with wellness!

1. Take a Family Hike

You might be surprised by the family-friendly hiking trails waiting to be discovered right in your area! It's time to lace up those comfortable shoes, pack plenty of water, and gather some energizing trail snacks as you explore the natural beauty around you. Consider downloading an app like AllTrails to enhance your family hiking experience. You can discover popular trails, track your distance, select the perfect difficulty level, and even find paths that welcome strollers or furry family members.

2. Try Geocaching

Introducing your family to Geocaching can transform ordinary outings into extraordinary adventures. If you're unfamiliar with geocaching, imagine combining a digital treasure hunt with real-world exploration. It's an outdoor quest to find cleverly hidden containers (geocaches) using a smartphone app. These hidden treasures exist all around the world, and the app provides GPS coordinates along with helpful clues about their location. Once you discover a geocache, you'll sign the logbook inside and record your find on the app, joining a global community of explorers. You might even discover small treasures inside with "take one, leave one" instructions. The adventure concludes by carefully returning the container exactly as you found it for the next family to enjoy.

3. Get Active on the Beach

Beach days naturally promise joy and relaxation, but what if you added purposeful movement to ensure everyone stays active too? The shoreline offers countless opportunities to elevate your heart rate while having a blast. Bring along a large bucket for collecting beautiful shells or explore tide pools to observe fascinating sea creatures. Pack some sports equipment to enjoy games like beach volleyball, frisbee, or paddleball. Swimming, riding waves, and building elaborate sandcastles provide excellent exercise that brings the entire family together in joyful movement.

4. Create a Backyard Obstacle Course

A backyard obstacle course will undoubtedly become one of your family's most treasured summer memories! Transform your outdoor space using everyday household items to design an engaging and challenging course. Gather hula hoops, cones, old tires, pool noodles, wooden planks, and ropes to create an adventure right at home. Each family member can take turns navigating the obstacles, timing one another to add an element of friendly competition. This activity not only encourages physical movement but also nurtures teamwork and creativity, making it an ideal way to stay active while deepening family connections.

5. Take a Bike Ride

Family bike rides offer a wonderful way to stay active while bonding together this summer. Breathe in the fresh air and discover new routes as a team while enjoying an excellent workout. It's an affordable, accessible activity that everyone can participate in, perfect for creating lasting memories while prioritizing family wellness. So gather your bikes and hit the path for some summer adventure and exercise! You might even discover a local ice cream stand along the way to add a sweet reward to your journey!

6. Create a Family Fitness Challenge

Designing a family fitness challenge is a fantastic approach to keeping everyone active and motivated. Begin by establishing daily or weekly goals such as step counts, outdoor activity time, or exploring new forms of movement. You might even set objectives for minutes spent in nature rather than in front of screens. Use a chart or fitness app to monitor everyone's progress, and consider offering meaningful rewards for reaching milestones to maintain enthusiasm. Include activities like nature walks, bike rides, swimming sessions, or even spontaneous dance parties. Celebrating each other's accomplishments through supportive competition encourages family wellness, adds excitement to your goals, and makes the entire journey more fulfilling.

7. Try a Watersport

Depending on your family's comfort level and sense of adventure, consider incorporating watersports into your family fitness routine. Watersports provide the perfect solution for staying active while keeping cool during the warmest summer days. Whether you're new to water activities or experienced enthusiasts, numerous options await. Kayaking and canoeing offer peaceful fun that easily includes younger children. Paddleboarding, wakeboarding, and surfing require some skill development but provide excellent core strengthening and exciting learning opportunities for the whole family. Swimming, snorkeling, and tubing are additional activities that can transform a leisurely summer day into an adventure filled with laughter and connection.

8. Learn A New Sport Together

Discovering a new sport as a family is another wonderful way to enhance family fitness while creating summer fun. Consider trying pickleball, an energetic game that blends elements of tennis and ping-pong, or explore frisbee golf, which combines frisbee skills with golf strategy. Spikeball offers fast-paced action with its unique trampoline-like net, while bocce ball provides a more relaxed, strategic game that works beautifully for all ages and abilities. For families seeking an extra challenge, consider testing your balance together with slacklining. Learning new sports as a team creates plenty of laughter while encouraging movement, teamwork, and quality time together.

9. Forage in the Woods

Exploring the woods together for edible plants is an engaging way to encourage family fitness while connecting deeply with nature during summer. Begin by identifying safe, edible plants and berries in your own backyard. Once comfortable with your knowledge, venture into nearby woods and parks to expand your foraging adventures. Utilize field guides and identification apps to help you recognize native plants safely. Be sure to thoroughly discuss safety protocols and the importance of avoiding poisonous plants and berries before beginning. This nature-inspired activity beautifully combines physical exercise with education about local ecosystems, creating a meaningful and healthy experience for everyone involved.

10. Set up a Scavenger Hunt

Creating scavenger hunts encourages family fitness throughout the summer while providing pure entertainment for everyone. Each family member can contribute by designing hunts, crafting clues, and discovering hidden treasures. Design a nature-themed hunt in your backyard or local park, organize a photo scavenger hunt around your neighborhood, or create a fitness challenge hunt where each clue leads to a new exercise. If you need inspiration, a quick online search will reveal numerous pre-designed scavenger hunts ready to use. You can work together as one team or divide into pairs for friendly competition. Scavenger hunts naturally promote movement, teamwork, and creativity while entertaining the entire family.

Incorporating these ten family fitness activities into your summer plans is both enjoyable and budget-friendly! There are perfect options for every age and ability level, whether you're planning for toddlers or teenagers. The goal is creating beautiful memories, strengthening family bonds, and promoting a healthy and active lifestyle that supports your family's overall wellbeing. From backyard obstacle courses to beachside adventures, there's joy waiting for everyone. Embracing these family fitness ideas means investing in better health and deeper family connections. Movement doesn't have to feel like work; it can be the highlight of your day! With creativity and intention, active living will naturally become a treasured part of your family's summer story.

Unwrapping the Health Benefits of Dark Chocolate

Mon, 01 Jul 2024 03:13:07 GMT

July 7th is World Chocolate Day, and we couldn't be more excited to celebrate!

At Knew Health , we absolutely adore our leafy greens and embrace every opportunity to nourish ourselves with organic produce . Yet there's something magical about the rich, velvety, and utterly irresistible experience of savoring chocolate. As we celebrate World Chocolate Day on July 7th, we're reminded that chocolate isn't just a guilty pleasure—it's a source of genuine joy, comfort, and yes, even some remarkable wellness benefits. So let's explore together why treating yourself to quality dark chocolate might actually be one of the kindest things you can do for your body and soul!

Understanding Your Chocolate Choices

Let's have an honest conversation about chocolate choices: milk chocolate, white chocolate, and dark chocolate—how different are they really? And do they all support your wellness journey in the same way? Here's what we've learned: dark chocolate truly stands out as the wellness champion. It contains the least sugar and the most cacao, which is packed with beneficial flavonoids. These natural compounds offer incredible wellness support that we're excited to share with you.

But here's something important to know—not all dark chocolate is created with the same care. Every bar displays a cacao percentage, and this number matters. The higher the cacao content, the more wellness benefits you'll receive. While milk chocolate typically contains just ten to fifty percent cacao, dark chocolate starts at fifty percent and goes up from there. We recommend looking for seventy percent or higher when you're choosing your treats. Just remember to check those nutrition labels carefully—sometimes manufacturers add extra sugar to balance the natural bitterness of high-cacao chocolate. You deserve transparency in what you're eating!

Wellness Benefits That Will Make You Smile

So why do wellness experts (ourselves included!) consider dark chocolate a friend to your health journey? The reasons are both abundant and exciting. Here are the wonderful ways this delicious treat can support your overall wellness:

Dark chocolate is naturally rich in antioxidants like flavonoids and polyphenols, which work beautifully to neutralize free radicals and support your body's natural defense against oxidative stress.

Enjoying dark chocolate mindfully has been associated with supporting cardiovascular wellness. It may help maintain healthy blood pressure, support circulation, and contribute to overall heart health when part of a balanced lifestyle.

Those wonderful flavonoids may enhance cognitive function by supporting healthy blood flow to the brain, potentially helping with focus and mental clarity while supporting long-term brain health.

Dark chocolate's natural compounds can support your body's healthy inflammation response, which is beneficial for overall wellness and may help maintain your body's natural balance.

Dark chocolate naturally encourages the production of endorphins and serotonin—your body's own "happiness chemicals"—which can help brighten your mood and support emotional wellness.

When enjoyed mindfully, dark chocolate can help satisfy cravings with its rich, complex flavor, potentially supporting your weight management journey by helping you feel more satisfied with smaller portions.

The flavonoids in dark chocolate may help protect your skin from environmental stressors, support healthy circulation to skin cells, and contribute to skin hydration and density.

Dark chocolate has a lower glycemic index than other sweets, meaning it's gentler on blood sugar levels. It may also support healthy insulin sensitivity, which is wonderful for metabolic wellness.

Dark chocolate naturally provides important minerals like iron, magnesium, copper, and manganese—all essential nutrients your body needs for optimal function.

Some research suggests dark chocolate may support healthy cholesterol levels by promoting HDL (the helpful kind) while supporting your body's natural cholesterol management.

The antioxidants in dark chocolate may help protect your cells from damage, supporting your body's natural defense systems, though we're still learning more about these exciting benefits.

Research indicates flavonoids may enhance blood flow to the retina and support visual function, particularly in challenging lighting conditions.

Dark chocolate acts as a natural prebiotic, nourishing beneficial gut bacteria and supporting digestive wellness and overall gut health.

Regular mindful consumption of dark chocolate has been linked to supporting your body's healthy stress response, including balanced cortisol levels.

The epicatechin in dark chocolate may support your body's natural nitric oxide production, potentially enhancing oxygen delivery to muscles and supporting athletic performance.

Remember, these wonderful benefits are most pronounced when you choose chocolate with at least 70% cacao content.

Like all of life's pleasures, dark chocolate is best enjoyed with mindfulness and balance. While we've shared its wonderful wellness benefits, we also want to be transparent about considerations for your journey. Dark chocolate does contain caffeine and is relatively calorie-dense. Some varieties may include trans fats or added sugars, especially those with very high cacao percentages. We encourage you to compare nutrition labels thoughtfully and consider how this delicious treat fits into your overall wellness plan. Remember, excessive calories, sugar, and trans fats can diminish those beautiful health benefits we've discussed.

For our Community Members following a plant-based lifestyle, always check labels carefully—not all dark chocolate is vegan-friendly. Some may contain traces of dairy or be produced in facilities that process milk products. Additionally, some people may experience sensitivities like acid reflux or headaches. We believe in honoring your body's unique needs, so while dark chocolate can be a delightful part of your wellness journey, listen to what your body tells you and enjoy it in a way that feels right for you.

Embracing Chocolate with Joy

Dark chocolate isn't just a treat—it's a celebration of how delicious foods can also nourish our bodies! From supporting your mood and mental clarity to contributing to heart health and radiant skin, a mindful portion can be a beautiful addition to your wellness routine. The key is finding that sweet spot of enjoyment and balance. So go ahead, savor that square (or two!) of your favorite dark chocolate, and feel wonderful knowing you're choosing something that loves you back. You deserve to treat yourself with kindness and enjoy these delicious rewards!

Disclaimer : This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information will be used at your own risk based on your judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Sources :

"A Guide to Choosing the Healthiest Chocolate." Blue Cross Blue Shield of Vermont , 7 Jul. 2023, www.bluecrossvt.org/health-community/blog/listing/guide-choosing-healthiest-chocolate .

Gleim, Sarah. "Health Benefits of Dark Chocolate." WebMD , 18 Aug. 2023, www.webmd.com/diet/health-benefits-dark-chocolate .

"The Benefits of Having a Healthy Relationship with Chocolate." Johns Hopkins Medicine , www.hopkinsmedicine.org/health/wellness-and-prevention/the-benefits-of-having-a-healthy-relationship-with-chocolate .

The Telemedicine Revolution

Mon, 17 Jun 2024 13:06:09 GMT

Why Virtual Healthcare is Here to Stay

Welcome to a healthcare revolution that puts you in control - where connecting with your doctor is as simple as opening your laptop. This transformation in how we access medical care isn't just about convenience; it's about empowering you to take charge of your health journey on your terms. The shift to virtual healthcare, accelerated by recent global events and embraced by millions, has proven its worth time and again. As we navigate this new landscape together, it's clear that telemedicine isn't just a temporary solution - it's become an essential part of how we care for ourselves and our families. Let's explore why virtual healthcare is here to stay and how it's creating more accessible, affordable options for all of us.

Understanding Telemedicine

Telemedicine represents a refreshing approach to non-emergency healthcare visits. Through your smartphone, tablet, or computer, you can connect with healthcare practitioners for specific clinical services without the stress of traveling to an office. These real-time consultations create meaningful connections between you and your provider, often including follow-up support through secure messaging platforms. It's healthcare that fits into your life, not the other way around.

Telemedicine vs Telehealth

While we often hear these terms used together, understanding the difference helps us appreciate the full scope of modern healthcare options. Telehealth encompasses the entire spectrum of technology-enhanced healthcare - from monitoring your wellness through wearables to reviewing blood work results with a direct primary care doctor. Telemedicine - those valuable virtual visits - represents just one piece of this larger telehealth picture. Both work together to support your health journey in meaningful ways.

The Evolution of Virtual Care

Though telemedicine has been possible for over five decades, it truly came into its own recently. The combination of reliable high-speed internet, improved video technology, and our collective need for safe healthcare access during the COVID-19 pandemic created the perfect conditions for virtual care to flourish. Federal legislation supporting Medicare inclusion of telemedicine services further validated what many of us already knew - this is a legitimate, valuable way to receive care. What started as a necessity has evolved into a preferred choice for millions seeking convenient, quality healthcare.

Services Available Through Telemedicine

Live Video Consultations : Connect face-to-face with your provider in real-time, receiving personalized diagnosis, treatment recommendations, and preventive care guidance from the comfort of your chosen space.

Post-Procedure Check-ins : Skip the waiting room for routine follow-ups after procedures. A quick video or phone call can provide the reassurance and guidance you need during recovery.

Ongoing Health Support : Your provider can monitor your progress after surgery, treatment, or therapy, offering encouragement and adjustments to support your healing journey.

Vital Sign Reviews : Share and discuss blood pressure readings, heart monitoring data, and glucose levels with your provider during virtual visits, creating a comprehensive picture of your health.

Chronic Condition Management : For those managing ongoing health conditions, virtual visits eliminate unnecessary travel while maintaining consistent, quality care.

Preventive Wellness : Proactive health discussions and preventive care planning happen naturally through virtual consultations, helping you stay ahead of potential concerns.

The Benefits That Matter to You

Breaking Down Barriers : Geography no longer determines your access to quality care. Whether you're in a rural Community or simply prefer staying home, telemedicine brings healthcare to you. Many services offer round-the-clock availability, providing peace of mind that help is always accessible.
Life-Changing Convenience : As busy parents, caregivers, or professionals, we understand the challenge of fitting healthcare into packed schedules. Virtual visits respect your time and commitments, allowing you to prioritize your health without sacrificing other responsibilities.
Specialist Access : Connect with specialists across the country who understand your specific needs. Often, virtual appointments are available sooner than in-person visits, getting you the answers you need faster.
Expert Providers : Board-certified doctors and nurse practitioners bring their expertise directly to you, offering diagnosis and prescriptions when medically appropriate.
Smart Financial Choice : Virtual care reduces travel expenses, minimizes time away from work, and often comes at a lower cost than traditional visits. It's healthcare that makes sense for your budget.
Safe Healthcare Environment : Avoiding crowded waiting rooms reduces exposure to illnesses - something we've all come to value more deeply.
Proactive Care Approach : The ease of virtual visits encourages more frequent check-ins, potentially catching concerns early and reducing the need for emergency interventions.
Advancing Technology : Continuous improvements in secure video conferencing and data protection ensure your virtual visits are both effective and private.

Understanding the Limitations

Technology Considerations : Reliable internet and basic digital skills are necessary. We recognize this can be challenging for some Community Members, and we're here to help you navigate these tools.

Privacy Protection : Your personal health information deserves the highest security. Always use secure, private internet connections for your virtual visits.

Regional Variations : Different states have varying regulations about virtual care and prescriptions. Understanding your area's guidelines helps set appropriate expectations.

Diagnostic Boundaries : Some conditions require hands-on examination. Your virtual provider will guide you if an in-person visit becomes necessary.

Maintaining Excellence : Quality virtual care requires the same attention and professionalism as in-person visits - something we prioritize in all our partnerships.

Knew Health and Your Virtual Care Journey

At Knew Health , we believe in healthcare that adapts to your life, not the other way around. That's why all our Memberships include 24/7 telemedicine access at no additional cost to you. Whether you're dealing with unexpected concerns like strep throat or UTI symptoms, you can connect with licensed physicians in your state within minutes. They can provide guidance and prescribe medication when medically appropriate, all from wherever you feel most comfortable.

Our approach to healthcare isn't about insurance - it's about Community. As a Medical Cost Sharing organization, we're NOT health insurance, but rather a Community of Members who share eligible Medical Needs together. With flexible IUA options ($1,000, $2,500, or $5,000 - up to 3 per year), monthly contributions that make sense for your budget, and Self-Care Credits for the wellness services you choose, we're creating a different kind of healthcare experience.

The telemedicine revolution has transformed healthcare into something more accessible, more convenient, and more aligned with how we actually live our lives. As technology continues to evolve and more people discover the benefits of virtual care, telemedicine stands as a permanent, valuable part of our healthcare future.

Ready to explore how a Knew Health Membership can support your healthcare journey? Visit our website or schedule a call with our Care Team to discover your alternative healthcare solution today.

Is Organic Food Worth It?

Mon, 03 Jun 2024 21:13:41 GMT

Walking through grocery store aisles, we're faced with choices that impact both our wallets and our wellness. Where organic food was once limited to specialty health stores, it's now readily available in every major supermarket. As a Community focused on making informed health decisions together, we understand the importance of weighing the benefits against the costs. Organic food offers numerous health advantages but typically carries a higher price tag, leading many of us to wonder: Is organic food truly worth the investment? Let's explore this together, understanding the differences, examining why organic foods cost more, and discovering the reasons many in our Community choose organic. With this knowledge, you'll be empowered to make the best choice for your family's needs.

What is Organic Food?

For food to earn the official "organic" label, it must receive USDA certification and meet stringent guidelines. These comprehensive standards address multiple factors: soil quality, sustainable farming practices, animal welfare, pest management, weed control, and the use of additives and preservatives. The requirements prohibit synthetic fertilizers and pesticides for at least three years before harvest, and organic foods cannot be genetically modified. Organic farms prioritize creating healthier ecosystems where animals and crops can flourish naturally, supporting the environment we all share.

What is Conventional Food?

Conventional foods face minimal restrictions regarding chemical use, including fertilizers, pesticides, weed killers, and genetically modified organisms (GMOs). These chemicals help farmers manage soil fertility, pests, and plant diseases efficiently. Conventional food production focuses on meeting high consumer demand in the most cost-effective way possible, often prioritizing efficiency and affordability. While this approach helps keep food prices lower, it raises important questions about health impacts, environmental sustainability, and long-term consequences that our Community carefully considers.

Does Organic Food Have More Health Benefits?

The conversation about whether organic food provides superior nutrition continues to evolve. Research suggests that organic produce may contain higher levels of certain nutrients, including antioxidants and vitamin C, while organic meat and dairy often contain healthier fat profiles. However, the most significant health benefits likely come from reduced exposure to synthetic chemicals and toxins, along with supporting the positive environmental impact of organic farming practices. As Members of a health-conscious Community, we value both the direct health benefits and the broader wellness implications of our food choices.

Reasons to Choose Organic

Our Community Members choose organic food for various meaningful reasons:

Health Concerns: Many believe organic food supports better health by eliminating synthetic pesticides and fertilizers, reducing chemical residue exposure compared to conventional options.
Environmental Impact: Organic farming practices promote sustainability and environmental stewardship, emphasizing soil health, biodiversity, and pollution reduction. Community Members concerned about our planet often choose organic to support these practices.
Animal Welfare: Organic livestock farming maintains higher standards for animal care, including outdoor access and organic feed requirements, appealing to those who value ethical treatment of animals.
Avoiding GMOs: Organic food is inherently non-GMO, attracting consumers who prefer to avoid genetically modified organisms for health, environmental, or ethical reasons.
Taste and Quality: Many Members find organic food delivers better taste and superior quality, often due to fresher, seasonal produce and more natural farming methods.
Chemical Sensitivities: Individuals with sensitivities or allergies to certain chemicals and preservatives often choose organic foods to avoid these substances.
Support for Local Farmers: Buying organic frequently means supporting small-scale, local farmers practicing sustainable agriculture, fostering stronger connections between our Community and food producers.
Preventing Antibiotic Resistance: Organic farming restricts antibiotic use in livestock, helping reduce antibiotic-resistant bacteria development, an important public health consideration.
Holistic Lifestyle: For many Members, choosing organic food represents part of a broader commitment to a natural and holistic lifestyle that values wellness , sustainability, and ethical choices.

Why Doesn't Everyone Buy Organic?

In an ideal world, everyone would have access to exclusively organic food. Unfortunately, practical considerations make this challenging for many families. Organic food typically costs more than conventional alternatives, and understanding why helps us make informed decisions. Organic certification requires significant investment—farmers must document their processes and undergo annual inspections. Additionally, organic farmers rely on manual labor for pest and weed control instead of using cheaper synthetic pesticides. Many Community Members see these higher prices and decide conventional food better fits their budget.

Availability presents another challenge. Conventional food remains more widely available in grocery stores and supermarkets, making it easier to find and purchase. Conventional foods also tend to have longer shelf lives due to preservatives and other treatments, which can appeal to those working to reduce waste and manage food budgets effectively. These practical considerations influence many families' food choices.

"Dirty Dozen" and "Clean Fifteen"

While much information about organic versus conventional food remains debated, two helpful lists remain consistent: the " Dirty Dozen " and the " Clean Fifteen ." These valuable resources help our Community Members make strategic decisions about where to invest in organic options and when conventional choices might be acceptable.

The Environmental Working Group (EWG) publishes the "Dirty Dozen" annually, highlighting twelve fruits and vegetables with the highest pesticide contamination when grown conventionally. The current "Dirty Dozen" includes:

Strawberries
Spinach
Kale/Collard/Mustard Greens
Grapes
Peaches
Pears
Nectarines
Apples
Bell and Hot Peppers
Cherries
Blueberries
Green Beans

This list empowers consumers to identify which produce items might warrant organic purchases to reduce potential chemical exposure. If organic versions of these items don't fit your budget, thorough washing and scrubbing before consumption is strongly recommended. While not all residue can be completely removed, careful cleaning can significantly help.

The EWG also publishes the annual "Clean Fifteen" list, featuring items with the lowest pesticide residue. Currently, this list includes:

Avocado
Sweet Corn
Pineapple
Onion
Papaya
Sweet Peas (frozen)
Asparagus
Honeydew Melon
Kiwi
Cabbage
Mushrooms
Mangoes
Sweet Potatoes
Watermelon
Carrots

Final Thoughts

At Knew Health , we believe empowering our Members with knowledge is essential for making informed decisions about health and wellness. The question of whether organic food is worth the investment involves multiple considerations including health benefits, environmental impact, and cost. While organic foods can offer advantages like reduced pesticide exposure and support for sustainable farming practices, they also tend to be more expensive and sometimes less readily available. We support our Members by providing insights and resources that help navigate these choices, finding healthy options that fit individual needs and budgets. Ultimately, the decision to choose organic is deeply personal. Food represents just one piece of the wellness puzzle. By staying informed and making thoughtful choices, you can take control of your health in ways that work best for you, supported by the entire Knew Health Community.

Sources:

"EWG'S SHOPPER'S GUIDE The Clean Fifteen™." EWG , www.ewg.org/foodnews/clean-fifteen.php .

"EWG'S SHOPPER'S GUIDE The Dirty Dozen™." EWG , www.ewg.org/foodnews/dirty-dozen.php .

McEvoy, Miles. "Organic 101: What the USDA Organic Label Means." USDA , 22 Mar. 2012, www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means .

"Organic Foods: Are They Safer? More Nutritious?" Mayo Clinic , 22 Apr. 2022, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880 .

"Organic Fresh Produce: The Why Behind the Buy." Organic Produce Network , www.organicproducenetwork.com/article-education/9/other-considerations-in-organic-fresh-produce .

7 Essential Blood Tests To Talk About With Your Doctor

Wed, 15 May 2024 11:51:17 GMT

7 Essential Blood Tests To Talk About With Your Doctor

Want to know how to give your doctor the ultimate snapshot of your health? It's all in the blood work! Blood tests are the easiest way for your doctor to identify underlying health issues before they escalate into serious concerns. However, blood tests are not a one-size-fits-all tool. Engaging in open dialogue with your physician is crucial to tailor blood test recommendations to your specific needs.

As individuals, our medical journeys are unique. Health can be influenced by many factors, including personal medical history, family medical history, age, sex, and lifestyle. While some blood tests universally benefit everyone, others are individualized and depend upon the patient. With the vast number of blood tests available, it's empowering to know which are worthwhile in safeguarding our health and supporting our wellness journey. Let's explore the seven essential blood tests that every adult should discuss with their doctor at their next health exam.

1. Comprehensive Metabolic Panel *

A Comprehensive Metabolic Panel (CMP) is a blood test that provides important information about your body's metabolism and organ function. It typically includes a set of 14 or more blood tests that measure various substances in your blood, such as glucose, electrolytes, kidney function markers, liver enzymes, and proteins.

The CMP gives your doctor a "big picture" look at your overall health, helping them assess how well your organs, such as the liver and kidneys, are functioning. This panel is routinely given at annual checkups to screen for prediabetes or blood sugar imbalances. It can also monitor chronic conditions like diabetes, liver disease, and kidney disorders or evaluate how certain medications may be affecting your body.

2. Complete Blood Count (CBC) *

Next on our list is the Complete Blood Count (CBC)–a routine blood test that provides an informative picture of your blood. It can help your doctor get a good idea of your overall health and identify any underlying issues you may be having. This is a critical test for anyone with a family history of blood disorders or someone experiencing fatigue, aches, or weakness.

3. Thyroid Panel

The thyroid is a small gland in your neck that can help your body function properly. It can positively or negatively affect your mood, metabolism, and energy, depending on whether or not it is functioning well. Therefore, a thyroid panel makes number three on our list of essential blood tests. A thyroid test can determine whether yours is overactive (hyperactive thyroid) or underactive (hypoactive thyroid). Anyone with a family history of thyroid problems, especially women or those with symptoms, can benefit from a thyroid test every five years.

4. Vitamin D Blood Test

Many people are at risk for Vitamin D deficiency without realizing it. We get Vitamin D through sun exposure, but it can also be supplemented and found in some fortified foods. This nutrient is essential for healthy bones and teeth, maintaining a strong immune system, improving mental health, and ensuring cardiovascular health. Unfortunately, many people are deficient in Vitamin D. People with limited exposure to the sun, who are not taking a supplement, or those with symptoms should consider a yearly Vitamin D blood test to ensure they are getting enough.

5. Prostate Screening

While this blood test is just for men, its importance was enough to make the list. It is recommended that all men have a conversation with their physician about prostate screening starting at age 45. This blood test measures the protein found in the prostate gland. Results can rule out prostate cancer, prostate inflammation, and benign prostatic hyperplasia. Early detection of these is essential for adult male wellness and longevity. Men with a family history of prostate cancer, African American men, and men with a known BRCA gene mutation are advised to begin screening as early as age 45. Retesting should occur frequently under the guidance of a physician.

6. Lipid Panel

Next on our essential seven list, every adult should consider a lipid panel as part of their routine blood work each year. A lipid panel is a group of blood tests that measure various lipids (fats) and fatty substances in the blood. The panel provides essential information about a person's cardiovascular health by assessing the levels of different lipid components. A typical lipid panel includes measurements of both good and bad cholesterol, total cholesterol, and triglycerides. High cholesterol can lead to heart disease and stroke, which can happen to anyone, especially those with a family history.

A lipid panel is usually recommended for routine health screenings starting at age 20 and retested every 4 to 6 years. Adults at risk of heart disease or those with risk factors such as high blood pressure, diabetes, obesity, smoking, or a family history of cardiovascular disease should be tested more frequently.

7. C-reactive Protein (CRP)

Finally, the C-reactive protein test is a simple, routine blood test that looks for infection (viral or bacterial) or inflammation in the body. CRP is a protein made by your liver. If you have inflammation, it's your body's way of telling you there is a deeper issue. Testing can inform you of certain diseases and the risk of developing heart disease or having a heart attack. Elevated CRP levels may indicate various inflammatory conditions, such as rheumatoid arthritis, lupus, inflammatory bowel disease, infection, or tissue injury. However, the results are non-specific, so further testing and evaluation may be needed to determine the underlying cause of elevated CRP levels. If you and your doctor suspect inflammation in your body, have symptoms or an infection, or are monitoring your chronic condition, this test is crucial.

What to Expect When Getting a Blood Test

When preparing for your blood tests, it's important to know that the frequency of tests varies. Some are annual, while others can be done every few years. In addition, specific blood tests may require fasting beforehand to ensure accurate results. You should consider scheduling those blood tests first thing in the morning. Once your blood is drawn, you should receive your test results within a few days. In the event of abnormal results, your physician may schedule a follow-up visit or recommend additional blood work to further investigate any potential health concerns. Don't hesitate to schedule a follow-up appointment or phone call to review your blood work results in detail. Remember, staying informed and following any pre-test instructions provided by your healthcare provider can help ensure a smooth and effective blood testing experience.

Final Thoughts

Ultimately, blood tests play a crucial role in preventive healthcare by aiding in the early detection of potential health issues. It's essential to consult with your physician to determine which tests are appropriate for you and to follow up annually to monitor your health status.

At Knew Health , we prioritize your wellness and believe in the importance of preventive healthcare. That's why we've made ordering essential blood tests straightforward and cost-effective. We've partnered with Evexia to offer no-cost and low-cost blood work , a yearly Self-Care Credit, and transparent pricing. It's important to note that Knew Health is NOT health insurance – we're a Medical Cost Sharing Community that empowers Members to take control of their healthcare choices. Additionally, every Member receives an annual wellness exam with the practitioner of their choice at no extra cost as part of their Membership, ensuring comprehensive and accessible healthcare for all. When Medical Needs arise that are eligible for sharing, our Community comes together to support one another through monthly contributions – not premiums. We believe in transparency, heart-centered care, and giving you the freedom to choose providers who align with your wellness philosophy. Call us today or visit our website to learn more about how our Community approach to healthcare can support your wellness journey.

* Indicates labs that are no-cost for Knew Health Members

Sources

"C-Reactive Protein (CRP) Test." Medline Plus , medlineplus.gov/lab-tests/c-reactive-protein-crp-test .

Entis, Laura. "6 Important Blood Tests." Consumer Reports , 6 Feb. 2024, www.consumerreports.org/health/blood-test/important-blood-tests-a3698124700/ .

"How Often Do I Need Routine Blood Work?" Comprehensive Primary Care , comprehensiveprimarycare.com/how-often-do-i-need-routine-blood-work/ .

Jewell, Tim, and Alina Sharon. "All About Blood Tests." Healthline , 3 Nov. 2021, www.healthline.com/health/blood-tests .

"What Blood Tests Should I Get at My Annual Physical, and What Do They Mean?" Nebraska Medicine , 30 May 2023, www.nebraskamed.com/health/questions-and-answers/what-blood-tests-should-i-get-at-my-annual-physical-and-what-do-they .

"When Should I Start Having My Cholesterol Checked?" Cleveland Clinic , 20 Jan. 2020, health.clevelandclinic.org/when-should-i-start-having-my-cholesterol-checked .

Tick Talk - Understanding the Complexities of Lyme Disease

Mon, 29 Apr 2024 19:07:42 GMT

Understanding the Complexities of Lyme Disease

May is Lyme Disease Awareness Month, and together as a Community, we're committed to raising awareness and increasing education about this serious and growing concern. May also marks when ticks, the carriers of Lyme Disease, become active again across many parts of the United States. We're here to share the information you need, the symptoms to watch for, practical prevention tips, and how Knew Health's Medical Cost Sharing approach can provide peace of mind if Lyme affects someone in your family.

What is Lyme Disease?

Lyme Disease develops from the bite of a black-legged tick (also known as a deer tick) carrying Borrelia bacteria. While these ticks can be found throughout the US, they're most commonly encountered in the upper midwestern states and the northeastern and mid-Atlantic regions. They tend to be most active during spring, summer, and fall months.

The disease can occur when you're bitten by an infected tick. The Lyme-causing bacteria can be transmitted to its host in approximately 24 hours, though many researchers continue to explore whether transmission might occur sooner. It's essential to remove a tick immediately if you discover one. Make sure you use the proper removal method to extract it completely, ensuring no parts remain embedded in your skin.

Identifying a Tick Bite

Sometimes, detecting a tick bite can be straightforward. If a tick has burrowed into your skin and created an itchy bump, that's typically a clear indication you've been bitten. While not all tick bites lead to Lyme Disease, there's usually no question about whether you've been bitten when you have visible evidence. Consider saving the tick and sending it to a laboratory for testing—this can provide valuable information for your healthcare journey.

However, detecting a tick bite can also be incredibly challenging. Some ticks are so tiny they're barely visible unless you're specifically looking for them. If the tick falls off before you notice it or is well-hidden on your body, a tick bite can easily be overlooked or mistaken for another insect's bite. Many Members of our Community who've been diagnosed with Lyme Disease don't even remember experiencing a tick bite.

What makes identifying Lyme Disease particularly tricky is that symptoms often mimic other conditions. It's common for individuals to be misdiagnosed with multiple sclerosis, arthritis, chronic fatigue syndrome, or lupus because the symptoms overlap significantly. Additionally, early Lyme blood work can be imperfect, sometimes providing false results. Blood work often won't detect Lyme Disease positively for six weeks, which can lead to many misdiagnosed symptoms during that crucial early period.

What are the Symptoms of Lyme Disease?

According to the Global Lyme Alliance , the symptoms of Lyme Disease manifest in stages. An early diagnosis can greatly improve your wellness outcomes. Symptoms vary significantly from person to person—over a hundred different symptoms have been recorded, making Lyme even more challenging to diagnose. Here's what you might experience at each stage:

Stage 1: Early Localized Lyme

At the early stage of Lyme Disease, symptoms are acute (or localized) because the bacteria hasn't yet spread throughout your body. This stage can begin days or weeks after the bite. Here's what you might notice during the early stage:

A bullseye rash at the tick bite site
A rash appearing on other parts of the body
Fever
Fatigue
Body aches
Chills
Swollen lymph nodes
Flu-like symptoms

Stage 2: Early Disseminated Lyme

The next stage of Lyme Disease, though different for each person, happens weeks to months after the infected bite. The bacteria has started to spread further than in Stage 1. Symptoms can include any of the following:

Extreme headaches
Neck stiffness
Lyme Arthritis (affecting larger joints)
Muscle pain
Heart palpitations or shortness of breath (known as Lyme carditis)
Facial paralysis (known as Bell's palsy)
Numbness or tingling in the hands or feet
Severe fatigue

Stage 3: Late Disseminated Lyme

Late Stage Lyme Disease occurs months to years after the initial bite. At this point, the bacteria has fully spread throughout the body. The symptoms now are similar to those in Stage 2 but may be more severe and longer lasting. Additional symptoms may also include:

Neurologic or cognitive impairment (such as vertigo)
Memory impairment
Insomnia
Brain fog
Difficulty processing information (such as having conversations with others)

Lyme Disease Prevention

Being intentional about preventing ticks can significantly reduce your chances of contracting Lyme Disease. During tick season, check your body, clothing, and pets regularly for ticks, especially after spending time outdoors in wooded or grassy areas. Remember that ticks are most active in spring, summer, and fall. They like to crawl once they're on your body, so checking your entire body is crucial. Pay special attention to hidden places like underarms, behind ears, belly buttons, and throughout your hair. Your beloved pets can unknowingly bring ticks into your home, too.

If you regularly spend time outdoors, consider using a tick repellent. There are powerful repellents registered with the Environmental Protection Agency that are very effective (just avoid spraying your face, and don't use repellents on children aged three or under). After outdoor activities, removing your clothing and running it in a hot dryer for 10 minutes is an excellent way to eliminate any possible ticks.

To prevent ticks from infesting your yard, you can hire professionals to apply repellent to your lawn, ensuring ticks stay far away from your home. If you're open to a more natural approach, chickens or guinea fowl can be wonderful additions to your yard and are known to be excellent at tick control.

For those who prefer natural tick repellents, consider scents like lemon eucalyptus, rosemary, cedar, lemongrass, peppermint, citronella, and geranium. These natural options can provide protection while aligning with your wellness values.

How Can Lyme Disease Be Treated?

Lyme Disease treatment isn't always straightforward. Multiple approaches are often needed for an individual to achieve remission. Treatment can differ significantly from person to person—what works wonderfully for one Member might not work for another. It also depends on the stage of the disease, its severity, the age of the patient, and other individual factors. Most importantly, you should consult with a Lyme-literate physician who can help you with both diagnosis and a personalized treatment plan. Untreated Lyme Disease can spread to other body parts, potentially leading to nervous system complications. Here are treatment options you might explore with your healthcare provider:

Antibiotics – A 2-3 week antibiotic course is the most common treatment for early-stage Lyme Disease. Antibiotics are also used to treat later-stage Lyme but for longer courses. Intravenous antibiotics may be recommended for later-stage Lyme Disease.

Herbal Therapy – Many Members choose to incorporate herbs with antimicrobial properties into their wellness plan. This can be a safe and non-toxic approach to alleviating Lyme Disease symptoms. Herbs can be an excellent alternative or complement to long-term antibiotic use, especially for those seeking more natural healing pathways.

Lifestyle Support – Maintaining a healthy diet, exercising regularly , and reducing stress have been known to keep Lyme Disease symptoms at bay by optimizing the immune system. These foundational wellness practices can make a significant difference in your healing journey.

Other Holistic Treatments – There are numerous treatment options available, each offering unique benefits. Because everyone responds differently to treatments, finding what works best for you is a personal journey best navigated with your healthcare provider. Some holistic treatment options include:

Ozone Therapy
Whole Body Hyperthermia
Hyperbaric Oxygen Therapy
Ultraviolet Blood Irradiation
Peptides
IV Therapy
Detoxification protocols
And many more integrative approaches

How Can Knew Health Support You

One of the reasons so many health-conscious individuals are choosing Knew Health is the reassurance and confidence it provides in healthcare choices when facing a diagnosis like Lyme Disease. As a Member of our Medical Cost Sharing Community, you have the freedom to seek treatment from conventional or naturopathic doctors, empowering you to make decisions that best support your wellness journey. This flexibility is especially valuable when navigating complex conditions like Lyme that often benefit from integrative approaches.

Knew Health also offers a straightforward and affordable blood work process through our partnership with quality laboratories. Members can get answers quickly, enhancing their confidence in health management decisions. Your medical needs related to Lyme Disease may be eligible for sharing through our Community, providing peace of mind without the constraints of traditional insurance models. With up to 3 IUAs (Initial Unshareable Amounts) available per year in amounts of $1,000, $2,500, or $5,000, you have flexibility in managing your healthcare expenses.

If you ever have questions about how we can help you optimize your health and wellness through blood work, herbal supplements, diagnosing new illnesses, or preventive healthcare, we encourage you to speak with a member of our care team or email us with your questions. Remember, Knew Health is not health insurance—we're a Community of Members supporting each other's wellness journeys through Medical Cost Sharing. With Knew Health by your side, let Lyme disease be a hurdle, not a roadblock, on your path to living well.

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Sources

"About Lyme Disease." Global Lyme Alliance , www.globallymealliance.org/about-lyme/ .

"Lyme Disease." Mayo Clinic , 10 Feb. 2023, www.mayoclinic.org/diseases-conditions/lyme-disease/symptoms-causes/syc-20374651 .

"Lyme Disease Symptoms." Global Lyme Alliance , www.globallymealliance.org/about-lyme/diagnosis/symptoms/ .

Rawls, Bill MD. "My Chronic Lyme Disease Journey." Rawls MD , 22 Jul. 2022, rawlsmd.com/health-articles/my-chronic-lyme-disease-journey .

Wearable Wellness - Knew Health

Mon, 15 Apr 2024 16:47:21 GMT

Empowering Your Health Journey

What is a Wearable?

You've likely noticed those sleek devices on wrists everywhere, or maybe you're already wearing one yourself. These amazing tools belong to a rapidly expanding category called "wearables" – and they're revolutionizing how we approach wellness. A wearable device is worn on your body and continuously tracks valuable health and fitness data. These smart companions often monitor heart rate, activity levels, sleep quality, and sometimes even advanced metrics like blood pressure or oxygen saturation. They're designed to support and enhance your wellness goals by providing real-time insights and personalized feedback that empowers you to make informed health decisions.

Wearing a Device

Your choice of how to wear your wellness device often comes down to personal preference and lifestyle, though some options are designed for specific functions. Here are the most popular ways our Community Members incorporate wearables into their daily routines:

Wrist (a sleek bracelet or comfortable cuff)
Finger (a discreet ring)
Upper arm band
Around the neck pendant
Clipped to your favorite workout clothes

Who Wears Them?

It's wonderful to see how different people embrace wearables for their unique wellness journeys. Many health-conscious individuals who already maintain active lifestyles find wearables invaluable. This Community typically follows consistent exercise routines and prioritizes their wellbeing. They set meaningful fitness goals and monitor their progress throughout their wellness activities. They explore their potential and optimize their health to its fullest. The deeper your understanding of your health through data and patterns, the more effectively you can take action to support it. Athletes, fitness enthusiasts, and wellness-focused individuals thrive with these tools.

Another inspiring group consists of individuals embarking on their own healthcare journey for personal reasons. A wearable helps establish your baseline, track meaningful progress, and maintain motivation. It serves as a gentle reminder and accountability partner for making healthier choices. Data can be shared with a trainer or a health coach . While the wearable itself won't automatically transform your health, it can inspire positive behavior changes that enhance wellness and vitality.

The third group uses wearables for medical monitoring. People managing health conditions often wear devices recommended by their healthcare providers. Doctors can better support their patients using biosensor technology found in many wearables. These devices collect valuable health data continuously. Biosensors can detect specific substances like glucose or cholesterol, or monitor vital signs such as heart rate, blood pressure, blood oxygen, sleep patterns , or breathing rate.

Some individuals use wearables temporarily until sufficient data is collected. Others wear them long-term to help manage their conditions or as medication reminders.

Advancements in Wearables

It's truly remarkable how far wearables have evolved. In the early 2000s, ' wearable technology ' simply meant basic step counters. Today, the possibilities are extraordinary, especially for those passionate about health and wellness. Modern devices go far beyond simple tracking. Some can identify stress triggers and patterns. Others can actually help diagnose and support treatment plans. Healthcare providers and health coaches can monitor wellness around the clock without requiring frequent in-person visits. Because of these innovations, wearables are helping make healthcare more accessible and affordable for many individuals.

At Knew Health, our Community is dedicated to removing barriers and providing a proactive approach to healthcare. Supporting Members' access to health wearables exemplifies our commitment to true preventive care. With rising medical costs, these advancements are not only supporting better health outcomes but also helping families manage healthcare expenses more effectively.

Considerations with Wearables

While wearable technology offers incredible benefits, it's still evolving daily. As with any emerging technology, there are some considerations to keep in mind:

Technical Issues – Like all technology, wearables can occasionally experience glitches or malfunctions.

Investment – Advanced wearables can require significant upfront investment. Some also include app subscriptions for full functionality.

Comfort – Some users find certain devices uncomfortable or experience minor skin sensitivity with prolonged wear.

Sleep Comfort – Wearing devices overnight might take adjustment for some people to maintain quality rest.

Data Privacy – It's important to understand how companies use collected health data and ensure your privacy preferences are respected.

With their growing popularity and ongoing improvements, we can expect continued innovation that makes these tools even more valuable for supporting your wellness journey.

How to Get Yourself a Wearable

You've probably noticed wellness gadgets becoming part of everyday life. Now it's your opportunity to consider one—not just because they're popular, but because they can genuinely enhance your health journey. At Knew Health , we're passionate about supporting your wellbeing, especially through innovative tools like wearables.

As part of our monthly Membership, we provide preventive and wellness services that make it simple and affordable for you and your entire family to focus on health goals. These services include:

Personalized health coaching sessions
Annual wellness visits (with the provider of your choice)
Telemedicine access
Yearly Self-Care Credit (perfect for your wearable technology investment)
Access to the FitOn digital platform
Discounts on supplements and blood work
And so much more

If you're curious to learn how Knew Health can align with your wellness goals and provide an alternative to traditional insurance that puts you in control, visit our website or schedule a call with our Care Team today. Remember, Knew Health is not health insurance – we're a Community of Members supporting each other through Medical Cost Sharing, where eligible Medical Needs are shared among our Community. Together, we're creating a more compassionate, transparent approach to healthcare that empowers you to make the best choices for your wellbeing.

Sources

Palatnik, Martin. "Wearable Technology in Healthcare: A Booming Market." Qubika , 23 Jan. 2024, qubika.com/blog/wearable-technology-in-healthcare/ .

Sanchez, Eva. "Health Wearables." Western Oregon University , wou.edu/chemistry/chemistry-degree/student-activities-2/chemistry-corner/advancing-the-frontiers-of-medicine/health-wearables/ .

Harnessing Nature's Power: Exploring Adaptogens For Your Health

Wed, 28 Feb 2024 18:01:41 GMT

In our fast-paced world, finding natural ways to support your body's resilience has become more important than ever. If you're among the millions of women seeking alternatives to traditional healthcare approaches, you've likely heard about adaptogens. These remarkable natural substances are gaining attention among health-conscious individuals who want to take control of their wellness journey. Whether you're navigating work stress, family demands, or simply wanting to optimize your health naturally, adaptogens might be the supportive allies you've been searching for.

Understanding Adaptogens

Adaptogens are a unique class of herbs and fungi that have been cherished for centuries in traditional healing practices around the world. What makes these natural substances so special is their remarkable ability to help your body adapt to various stressors—whether they're physical, emotional, environmental, or even hormonal. Think of adaptogens as gentle, wise teachers for your body, helping it maintain balance and harmony when life throws challenges your way.

Unlike harsh stimulants that can leave you feeling jittery or depleted, adaptogens work by supporting your body's natural stress response system. They interact with key organs like your adrenal and pituitary glands, helping to regulate your body's reaction to stress without overwhelming your system. It's like having a caring friend who knows exactly when to offer support and when to step back, allowing your body to find its natural equilibrium.

Benefits of Adaptogens

The beauty of adaptogens lies in their versatility and gentle nature. Many women find that incorporating these natural helpers into their wellness routine brings a sense of renewed balance and vitality. Rather than targeting just one symptom, adaptogens work holistically, supporting multiple aspects of your health and well-being.

People often share how adaptogens have helped them feel more resilient in the face of daily stressors, experience improved energy levels without the crash associated with caffeine, and maintain a more balanced mood throughout the day. Some find their sleep quality improves, while others notice better focus and mental clarity. Many appreciate how adaptogens can support immune function and help them feel more grounded during hormonal fluctuations.

The potential benefits that people commonly experience include:

Decreased stress and anxiety
Reduced feelings of fatigue
Enhanced mood stability
Improved immune system support
Better hormonal balance
Increased mental clarity and focus
Support for healthy blood sugar levels
Enhanced recovery after physical activity
Improved overall sense of well-being and vitality

Examples of Popular Adaptogens

The world of adaptogens offers a beautiful variety of options, with over 70 different herbs and fungi to explore. While synthetic versions exist, the natural, plant-based adaptogens are where the true magic happens. Each adaptogen brings its own unique personality and benefits to your wellness journey.

Ashwagandha is often called the "strength of the horse" and is beloved for its calming, grounding effects. Many people find it particularly helpful for managing stress and supporting restful sleep. It's also appreciated for its potential to support healthy metabolism and provide antioxidant benefits.

Rhodiola is known as the "golden root" and is treasured for its energizing yet balancing properties. People often turn to rhodiola when they need support for mental fatigue, mood balance, and overall resilience during challenging times.

Holy basil , with its sacred history in Ayurvedic traditions, is celebrated for its ability to promote a sense of calm and mental clarity. Many find it particularly supportive during times of emotional stress and when seeking to enhance their overall sense of well-being.

Ginseng , a cornerstone of traditional Chinese medicine, has been revered for thousands of years for its rejuvenating qualities. People often appreciate its support for energy, mental sharpness, and immune system health.

Turmeric , while commonly known as a culinary spice, is gaining recognition for its adaptogenic properties and potential mood-supporting benefits.

Each of these remarkable adaptogens offers its own unique gifts, making them valuable companions on your journey toward optimal health and wellness.

How Adaptogens Work in the Body

Understanding how adaptogens work can help you appreciate why they've been trusted for centuries. These remarkable substances act like skilled conductors of your body's orchestra, helping to harmonize various systems and restore balance when things feel out of sync.

When you encounter stress—whether it's a demanding deadline, family responsibilities, or physical challenges—your body naturally responds by releasing stress hormones like cortisol. Adaptogens work by helping to modulate this response, ensuring it's appropriate to the situation at hand. If your cortisol levels are too high, adaptogens may help bring them down to a more comfortable range. If they're too low and you need energy, adaptogens can provide gentle support to help you feel more balanced and resilient.

This intelligent, bidirectional support is what makes adaptogens so unique. They don't force your body into any particular state; instead, they support your natural ability to find equilibrium, no matter what life brings your way.

Incorporating Adaptogens into Daily Wellness

One of the most wonderful aspects of adaptogens is how easily they can become part of your daily self-care routine. You have numerous options to choose from, making it simple to find an approach that fits seamlessly into your lifestyle.

Many people enjoy starting their day by adding adaptogen powders to their morning smoothie or oatmeal for a nourishing boost. Capsules offer convenient, measured doses that are perfect for busy schedules. If you prefer a more mindful approach, brewing adaptogen-infused teas can create beautiful moments of pause and reflection throughout your day.

Tinctures provide flexibility—you can add a few drops to your water, juice, or even incorporate them into homemade wellness shots. Don't forget that many adaptogens can be enjoyed in their whole food forms too. Turmeric can brighten your cooking, while other adaptogenic herbs can be sprinkled into soups, stews, or baked goods.

The key is finding ways to incorporate these supportive allies that feel natural and sustainable for your unique lifestyle.

Consulting with Healthcare Professionals

While adaptogens are generally well-tolerated natural substances, partnering with a healthcare professional can help you navigate your options with confidence. This is especially important if you're currently taking any medications or managing specific health conditions.

A knowledgeable practitioner can help you understand which adaptogens might be most supportive for your individual needs and circumstances. They can also ensure that any adaptogens you're considering won't interact with medications you may be taking.

It's also important to remember that while adaptogens can be wonderful supportive tools, they work best as part of a holistic approach to wellness. They're not intended to replace healthy lifestyle foundations like nutritious eating, regular exercise , quality sleep , and effective stress management practices. Think of adaptogens as supportive companions on your wellness journey, working alongside these fundamental practices to help you feel your best.

Knew Health and Adaptogens

Knew Health understands the importance of having supportive partners on your wellness journey. Our Members have access to annual visits with Primary Care Physicians or Naturopathic Doctors who can help you explore how adaptogens might fit into your personalized wellness plan. You can also take advantage of two health coaching sessions with our certified coaches to discuss your interest in adaptogens and how to incorporate them safely and effectively.

We believe in supporting your choices toward optimal health, which is why our Members enjoy generous discounts on high-quality supplements, including adaptogens. Our yearly Self-Care Credit can be applied toward the cost of adaptogens or any other wellness-related products or services that support your health goals.

Whether you're managing the demands of a busy career, caring for family, or simply seeking natural ways to enhance your well-being, adaptogens can serve as gentle, supportive allies. We're here to support you every step of the way as you explore what works best for your unique body and lifestyle.

Disclaimer: This information is provided for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use to reach your health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Sources:

"Adaptogens." Cleveland Clinic , 10 Feb. 2022, my.clevelandclinic.org/health/drugs/22361-adaptogens .

Chesak, Jennifer MSJ. "The No BS Guide to Adaptogens for Hormonal Balance and Stress." Healthline , 9 Sept. 2022, www.healthline.com/health/stress/smart-girls-guide-to-adaptogens#which-one .

Lubeck , Brittany MS, RDN. "What to Know About Adaptogens." Verywell Health , 5 Jun. 2023, www.verywellhealth.com/what-are-adaptogens-4685073 .

"What Are Adaptogens and Should You Be Taking Them?" UCLA Health , 16 Feb. 2022, www.uclahealth.org/news/what-are-adaptogens-and-should-you-be-taking-them .

What is an IUA? Knew Health Explains

Tue, 19 Dec 2023 13:56:24 GMT

IUAs Explained

Embracing a new approach to healthcare can feel overwhelming, especially when exploring alternatives like medical cost-sharing . At Knew Health , we understand that journey. We're here to walk alongside you, making everything clear and approachable. The term "Initial Unshareable Amount"—or IUA—might be unfamiliar territory. Together, we'll explore what this means for you and your family's wellness journey. Think of this as your friendly guide—something you can return to whenever questions arise. We've gathered everything you need to know about IUAs right here, explained in a way that makes sense.

What is an 'Initial Unshareable Amount'?

An 'Initial Unshareable Amount,' or IUA, represents the amount you contribute when a new Medical Need arises. When you join our Community, you'll select an IUA that feels right for your family's budget. Here's where it gets reassuring: once a medical event happens, you'll only contribute up to your chosen IUA amount. Our caring Community then shares the remaining eligible expenses together. It's important to understand that Knew Health is not health insurance—we're a Medical Cost Sharing Community where Members support each other through voluntary contributions.

While some compare an IUA to health insurance deductibles, the experience is refreshingly different:

IUAs are continuous and don't reset every January 1st
Once you meet your IUA, there are no additional copayments or coinsurance
General wellness services aren't subject to your IUA
An IUA applies per-Member, per-incident

How many IUA Membership options does Knew Health offer?

We offer three IUA Membership options designed to fit different family needs: $1,000, $2,500, and $5,000. You can choose a Membership for yourself alone, with a spouse or child, or for your entire family. The IUA level you select applies to all participants in your household. Each Membership contribution is based on the age of the oldest Member. To explore all your options and find what works best for your family, visit our Knew Health Membership Options.

How do I know which IUA is right for me?

After considering who you'll include in your Membership and identifying your age range, you'll want to select an IUA that aligns with your family's financial comfort zone. Here's a helpful perspective: choosing a higher IUA means lower monthly contributions, while a lower IUA means higher monthly contributions. It's about finding that sweet spot where you feel both protected and financially comfortable.

What happens if I don't meet my IUA for an unexpected medical event?

If your medical expenses for a single Medical Need are less than your IUA level, you're responsible for those bills. Our Community begins sharing eligible expenses only after you've met your IUA. This straightforward approach helps everyone understand exactly what to expect.

What expenses can be included in my IUA?

Your IUA can include various expenses related to a medical event. These may be eligible for sharing:

Ambulance services (ground and air)
Hospital stays
Surgery
Imaging
Emergency visits
Blood work
Medications for acute care
Holistic treatments
Recovery services
Follow-up visits
Maternity
And more

Does my IUA reset on January 1st?

Here's wonderful news: No! Your IUA doesn't follow the calendar year, so it never "resets" on January 1st. Instead, IUAs work continuously on a per-Member, per-incident basis. After meeting your IUA, the Community shares one hundred percent of eligible expenses related to that Medical Need. For example, if an unexpected injury happens in December, your medical expenses from December, January, and beyond that relate to that initial injury are all part of one Medical Need. You'll only contribute one IUA for that entire event.

Can I change my IUA at any time?

Members have the flexibility to change their IUA level once during the year. This change applies to all household Members. Please note that lowering your IUA results in a 60-day waiting period for new Medical Needs (except for accidental emergencies). This helps maintain fairness across our Community.

What are the limits on sharing?

There's no annual or lifetime maximum on eligible shareable amounts for any Member or Membership household. Knew Health has thoughtfully structured systems to handle large Medical Needs and has budgeted accordingly.

We also provide a safety net for households experiencing particularly challenging healthcare years. Households aren't responsible for more than three IUAs in a rolling 12-month period. This additional protection brings peace of mind when unexpected health challenges arise.

Does an IUA apply to general wellness services?

Great news here! General wellness services aren't subject to your IUA. Your Knew Health Membership includes access to routine wellness care as part of your benefits. Even better, you don't need to meet your IUA to access wellness services and general wellness care. We believe in supporting your proactive health choices.

How does an IUA help my family save money?

Joining Knew Health and selecting an IUA option can lead to significant savings, especially during unexpected health events. Unlike health insurance where individuals often face copayments, coinsurance, and annual deductible resets, Knew Health's IUA approach offers simplicity and predictability. You'll know exactly what your maximum responsibility is for any Medical Need, bringing genuine financial peace of mind.

Plus, with access to our Self-Care Credit and focus on general wellness, many Members find they're investing in their health proactively rather than reactively managing illness.

Final Thoughts

Understanding Initial Unshareable Amounts (IUAs) empowers you to make confident healthcare decisions for your family. Unlike health insurance, our IUAs offer continuous protection without annual resets, providing flexibility and options tailored to your needs. With transparent sharing of eligible medical expenses and no annual or lifetime maximums, Knew Health helps you face healthcare costs with confidence. Remember, we're not health insurance—we're a Community of Members supporting each other through life's health challenges. Choosing Knew Health means embracing an affordable, heart-centered healthcare solution that brings genuine peace of mind. Your journey to empowered, Community-supported healthcare starts here.

10 Tips for Making a New Year's Resolution That Sticks

Thu, 07 Dec 2023 14:44:09 GMT

Making A New Year's Resolution That Sticks

As we bid farewell to the old and welcome the new, the start of a fresh year often brings a surge of motivation to create positive changes in our lives together. It's that special time when we thoughtfully write down resolutions, hoping to nurture the best version of ourselves. Whether you're looking to lose weight , get fit , learn a new skill, or improve your mental wellness, we understand the importance of setting resolutions that inspire and endure. To help ensure your New Year's aspirations become lasting habits, we're sharing ten of our best tips for creating solid resolutions that will stick, all before the clock strikes midnight on January 1.

Tip #1: Reflect on the Year Gone By

Before diving into setting your New Year's resolution, we encourage you to take a gentle moment to reflect on the year that's passing. What valuable lessons did it bring (both challenges and triumphs)? What achievements make you feel proud? What might you approach differently? Reflecting on the past helps you understand where you are and where you'd like to go. Self-awareness can be the foundation of meaningful transformation. Embrace the wisdom you've gained from the past year, and let it guide you toward a more intentional and fulfilling year ahead.

Tip #2: Define Your Values and Prioritize

New Year's resolutions that align with your core values are more likely to flourish over time. Take a pen and paper or your favorite note-taking app , and thoughtfully jot down what truly matters to you. It can be personal, professional, spiritual, or fun—there are no rules here, just that you determine what feels most important to you. Let your resolutions reflect your deepest values to create a strong foundation for the journey ahead. As Members of our Community know, when we align our actions with our values, transformation becomes more natural.

Tip #3: Set Realistic and Achievable Goals

The excitement of the New Year often leads us to set ambitious goals that may be challenging to sustain (and tempting to abandon). Instead of aiming for the stars immediately, consider setting practical and achievable goals. If you're still determined to reach those stars, try breaking down your larger objectives into smaller, manageable steps. Celebrating those smaller achievements along the way can help you meet your longer, more ambitious goals. Small, consistent actions often pave the way for transformative change—something we've seen countless times in our Community.

Tip #4: Create a Vision Board

Visualization is a powerful tool for manifesting your dreams. Before setting your New Year's resolution, assemble a vision board that represents your aspirations. Use images, quotes, and colors that resonate with your goals. Don't just keep it on your phone or computer—create a physical copy of your vision board and place it where you'll see it daily (in your closet, on your refrigerator, or car dashboard). Seeing the board will serve as a constant, gentle reminder and will encourage you to stay motivated and focused on your resolution.

Tip #5: Share Your Resolutions with a Friend

Accountability becomes a wonderful support when it comes to achieving your goals. Share your New Year's resolution with a friend or family Member who can provide encouragement and understanding. Having a confidant makes the journey more enjoyable and helps you stay on track. Consider finding an accountability partner with their own New Year's resolution to achieve. Work together, listen to each other's challenges, celebrate achievements, and be a sounding board for one another. Reaching goals together and checking in periodically creates powerful momentum. The strength of support can transform your resolution journey.

Tip #6: Plan Your Strategy

The most successful plans are those with a thoughtful strategy. Once you've defined your New Year's resolutions, create a step-by-step plan to achieve them. Consider potential obstacles and devise strategies to navigate them. Whether scheduling your workouts , planning your meals, or carving out "me" time to accomplish what you need to, a well-thought-out strategy increases the likelihood of success. Download helpful apps, set daily gentle reminders, and remove any obstacles that might get in your way long before January 1 arrives.

Tip #7: Clear Your Space

Decluttering your physical space can have a profound impact on your mental well-being. Before the New Year arrives, take time to tidy up your living and working spaces. A clutter-free environment promotes a sense of calm and order, providing a nurturing atmosphere for positive change. Physical and mental wellness are interconnected and equally important for achieving your New Year's resolutions. Create space in your daily life that supports your goals. Our Community Members often share how this simple step makes a remarkable difference.

Tip #8: Practice Mindfulness

The journey toward lasting change begins with a mindful approach. Incorporate mindfulness practices into your daily routine, such as meditation, yoga, or deep breathing exercises. Mindfulness enhances self-awareness, making it easier to recognize and overcome obstacles on your resolution journey. When you prioritize mindfulness and your well-being, you create the foundation to achieve that New Year's resolution with grace and confidence!

Tip #9: Establish a Support System

Surround yourself with like-minded people who uplift and inspire you. Share your resolutions with those who will cheer you on. Join groups or Communities—virtually or in person—that align with your goals. Your support system can motivate you during challenging times and celebrate your victories, creating a positive environment for transformation. At Knew Health, we believe deeply in the power of a supportive network. Members have unique access to Community challenges and support from other Knew Health Members through the FitOn App .

Tip #10: Consult with a Health or Life Coach

Consider consulting with a health or life coach for personalized guidance on your wellness journey. A coach can help you clarify your dreams and goals, navigate obstacles, and stay accountable. At Knew Health, our experienced coaches are dedicated to supporting you in achieving your New Year's resolutions. Book an appointment to begin your journey toward a healthier and more fulfilling life. Remember, this support may be eligible for sharing through your Membership benefits.

As the New Year approaches, taking a proactive approach to your resolutions sets the stage for lasting transformation. Implementing these tips before January 1 creates the foundation for meaningful change. Remember, the journey toward wellness is not a sprint but a marathon, and with the right mindset and preparation, you can turn your resolutions into permanent habits that enrich your life.

Embrace this opportunity for growth, and when you're ready for personalized support, know that Knew Health will be with you every step of the way: connecting you to our like-minded Community, supporting you with mindful exercises, or setting up your first life coaching appointment. Together, let's make this year your most transformative one yet. Our Community is here to support you, and we believe in your ability to create the positive changes you desire.

Author

Your Ultimate Holiday Self-Care Guide

Tue, 07 Nov 2023 14:18:21 GMT

'Tis the season of crisp winter air, warm gatherings, and twinkling lights everywhere. As the busiest time of year approaches, filled with anticipation and celebration, we know how easy it is for wellness to take a backseat to traditions and festivities. But here's what we've learned from our Community: the most precious gift you can give yourself this holiday season is the present of self-care. Let's explore some heartfelt ways to keep your well-being at the forefront, even when the holiday hustle reaches its peak.

Mindful Planning

We understand how overwhelming the holidays can feel without a thoughtful approach. One of the most empowering things you can do is set realistic expectations and priorities that truly resonate with your values. You don't have to do it all – and that's more than okay, it's necessary for your well-being. Consider what genuinely matters to you and your loved ones. Is it quality time together? Creating meaningful new traditions? Or perhaps simply allowing yourself restorative rest?

Start by creating a detailed to-do list with realistic deadlines, and don't hesitate to delegate tasks to willing helpers. Technology can be your friend here – utilize helpful apps and online shopping to simplify your preparations. Most importantly, practice self-compassion. The holidays should fill your heart with joy, not stress. Plan thoughtfully and let the season's magic unfold at a pace that feels right for you.

Nourish Your Body

Among the wonderful array of holiday treats and feasts, maintaining nutritious eating habits can feel challenging – but it's an essential part of caring for yourself. Nourishing your body helps you maintain energy, feel vibrant, and supports your overall wellness journey. Remember, healthy eating isn't about deprivation; it's about finding balance that works for you.

Absolutely savor those special holiday cookies and homemade pies – enjoy them mindfully and without guilt. At gatherings, we encourage you to fill your plate with colorful vegetables, lean proteins, and whole grains first, then add the treats you love most. When it comes to desserts, consider lighter versions or satisfying smaller portions. Approaching the season with a balanced mindset helps you enjoy every moment without the weight of guilt or restriction.

Stay Moving and Energized

We know that staying active might not top your holiday priority list, but movement is a powerful form of self-care that can transform how you experience this season. Regular physical activity naturally boosts your mood and energy levels – exactly what you need to navigate the holiday rush with grace and joy.

Instead of viewing exercise as another task, see it as an opportunity to embrace the season fully. Consider festive activities like winter nature walks, ice skating with loved ones, or even a brisk stroll to admire neighborhood decorations. For your busiest days, try quick workout sessions or micro-exercising to maintain your routine. Remember, caring for your body means you'll have the stamina to fully embrace all the beautiful moments the holidays bring.

Boost Immunity

While the holidays bring warmth and cheer, they also coincide with cold and flu season. This is when self-care becomes your strongest ally. By nurturing your well-being through regular movement, nutritious eating, quality sleep, hydration, and stress management, you're giving your body the tools it needs to stay strong and resilient.

Beyond these foundational practices, simple hygiene measures like frequent handwashing and keeping surfaces clean can make a significant difference. Many of our Members find that strengthening their immune system with vitamins and herbal remedies like homemade elderberry syrup helps them stay vibrant throughout the season. Prioritizing your health now means a happier, healthier you to enjoy every precious moment.

Rest and Recharge

It's so easy to underestimate the importance of rest during this busy season. Quality sleep and relaxation aren't luxuries – they're necessities. A well-rested body and mind become your greatest allies in making meaningful memories during the holidays.

Create a soothing bedtime routine and maintain consistent sleep times to ensure restorative rest . Explore relaxation techniques that resonate with you – perhaps deep breathing, gentle yoga, or a warm bath with lavender essential oil. Consider incorporating mindfulness practices to reduce stress naturally . Simple activities like meditation, mindful breathing, or practicing gratitude can help you find your center and appreciate the season's magic without feeling overwhelmed. By prioritizing rest, you're giving yourself the gift of serenity.

Emotional Well-being

We recognize that the holidays aren't joyful for everyone. Many people navigate stress, loneliness, or heightened expectations during this time. The key to emotional wellness lies in acknowledging these feelings and addressing them with compassion.

Take time to identify what triggers stress for you, then employ supportive strategies like deep breathing exercises, journaling, or reaching out to trusted friends and family. Gratitude can be a powerful tool for maintaining perspective – reflect on what brings you joy, both big and small. Connection with loved ones provides comfort and reminds us we're not alone. By tending to your emotional well-being, you'll be better equipped to find genuine fulfillment in the season.

Connecting with Nature

While cozying up indoors has its charm, there's incredible therapeutic value in connecting with nature, even in winter. Stepping outside, despite chilly temperatures, can be a grounding experience that rejuvenates your spirit and clears your mind.

This holiday season, consider weaving nature into your celebrations. Whether it's a peaceful winter hike, a quiet moment by a frozen lake, or simply a mindful walk in your neighborhood park, time in nature provides a welcome respite from holiday demands. The serene beauty of the winter landscape can inspire reflection and gratitude, helping you appreciate the season's true gifts. So bundle up, breathe in that crisp air, and let nature's healing presence enhance your holiday self-care routine.

Digital Detox

A digital detox might be the most underrated form of self-care during the holidays. This season offers a precious opportunity to unplug and savor real-life moments with those you love. Our screens can often distract us from the joy and connection that make this time special.

Consider setting loving boundaries around screen time – designate specific hours for checking emails and social media, then give your full attention to the present moment. Encourage meaningful face-to-face interactions, whether sharing stories around the dinner table or taking a snowy walk together. By consciously limiting digital distractions, you can be fully present and deepen your connections with the people who matter most.

Giving Back and Gratitude

At the heart of holiday self-care lies the profound joy of giving back. Embracing generosity not only warms others' hearts but nourishes your own well-being in beautiful ways. This season, consider the gift of your time, support, and kindness as ways to create positive ripples in your Community.

There are countless opportunities to volunteer or perform acts of kindness – from serving warm meals at local shelters to organizing toy drives for children in need. Acts of kindness, both grand and simple, foster a deep sense of purpose and fulfillment. As you share your time and energy, you'll discover that the true magic of the holidays lies in the joy of giving and the meaningful connections it creates within your Community.

Final Thoughts

As we wrap up this festive self-care journey together, remember that caring for yourself during the holidays isn't selfish – it's essential. The rest, relaxation, connection, and gratitude are all vital parts of your wellness journey. And if you're looking for additional support to enhance your self-care routine, know that Knew Health offers wonderful resources to support your wellness goals, especially during the holidays.

From health and life coaching sessions to virtual workouts and yoga classes, we have the services and tools to be your partner in wellness. Our Care Team is here to help you create a personalized plan that honors your unique needs and supports your self-care journey. Call us at 855-542-0050 or schedule an appointment to explore how we can support you. Here's to a season that's not only bright but also beautifully balanced in every way. Wishing you and your loved ones a healthy, joyful holiday season!

A Guide to Micro Exercising: Boost Your Health with Mini Workouts

Tue, 19 Sep 2023 13:52:54 GMT

Short on Time, Big on Results

As the seasons shift and our schedules become increasingly demanding, we understand how challenging it can be to maintain your wellness routine. Whether you're navigating back-to-school chaos, managing work deadlines, or simply feeling overwhelmed by daily responsibilities, we know that traditional gym sessions often feel impossible to squeeze in. But here's something empowering: you don't need hours at the gym to support your health and vitality.

We're excited to share a game-changing approach that fits beautifully into your life, no matter how packed your calendar might be. Micro-exercising is transforming how our Community Members stay active, and we believe it could be exactly what you've been looking for. This isn't about adding another overwhelming task to your day – it's about discovering simple, joyful ways to move your body that actually work with your lifestyle, not against it.

What is Micro-Exercising?

Think of micro-exercising as your new best friend in the wellness journey. These are brief, purposeful bursts of movement – typically lasting just one to ten minutes – that you can sprinkle throughout your day like little gifts to yourself. The beauty lies in their simplicity: no special equipment needed, no gym membership required, and definitely no need to carve out huge chunks of time you don't have.

Picture this: doing squats while your morning coffee brews, taking the stairs with intention during your workday, or enjoying a few stretches while dinner simmers on the stove. These movements use your own body weight for resistance, making them incredibly accessible whether you're at home, at work, or even traveling. What makes micro-exercising so special is that it meets you exactly where you are – both literally and figuratively in your wellness journey.

Examples of Micro Workouts

Let's get practical about how this looks in real life. Here are some simple ways our Community Members incorporate movement into their days:

Two minutes of calf raises while waiting for your toast – perfect for strengthening those lower legs and improving circulation
A six-minute circuit of lunges and squats during laundry time – turning a mundane task into an opportunity for movement
Three-minute plank session while on hold with customer service – because why not make that wait time work for you?
Four minutes of energizing stair climbing during your lunch break – a natural mood booster that doesn't require changing clothes

Why Micro Workouts Matter

We know what you might be thinking: "Can a few minutes really make a difference?" The answer is a resounding yes, and here's why. When you engage in several micro workouts throughout your day, they add up to create meaningful change in your body and mind. But beyond the physical benefits, these small actions build something even more powerful – a sustainable wellness mindset.

Instead of feeling guilty about missing the gym or overwhelmed by lengthy workout commitments, you'll find yourself naturally looking for opportunities to move. This shift from "I have to exercise" to "I get to move my body" is transformative. We're not suggesting you abandon activities you love – if the gym brings you joy, keep going! Think of micro-exercising as your reliable backup plan for busy days, or as bonus movement that enhances your existing routine.

Who Can Benefit from Micro Workouts?

The beautiful truth is that micro-exercising welcomes everyone. Whether you're a fitness enthusiast looking to add extra movement to your day, someone who finds gyms intimidating, or a busy parent trying to model healthy habits for your children – this approach adapts to your needs. Our Community Members who work from home have found it especially helpful for breaking up long periods of sitting and managing daily stress.

If you're dealing with health challenges that make lengthy workouts difficult, micro-exercising offers a gentle, manageable way to stay active. For those watching their budget (and who isn't these days?), this approach eliminates the need for expensive memberships while still supporting your fitness goals. And if traditional exercise feels overwhelming, these bite-sized movements feel much more approachable and achievable.

The Science Behind Mini Movements

Research consistently shows that movement of any kind supports our overall wellness, helping to reduce the risk of various diseases and boost metabolism. The key to effective micro workouts lies in their intensity – even a one-minute burst of focused movement can elevate your heart rate and trigger beneficial physiological responses.

Fascinatingly, studies have shown that people with high blood pressure often see better results from three ten-minute walks than from one continuous 30-minute session. This speaks to the power of distributed movement throughout your day. Regular micro workouts have been associated with increased endurance, improved insulin sensitivity, better cardiovascular fitness, reduced risk of Type 2 Diabetes and heart disease, enhanced energy levels, and even decreased appetite. Your body responds beautifully to consistent, brief moments of movement.

A Lasting Approach, Not a Passing Trend

While micro-exercising might seem trendy, it's actually been supporting people's wellness for decades. Remember those "six-minute abs" videos from years past? They were onto something! The concept has endured because it works and because it honors the reality of modern life. People can commit to six minutes in a way they might struggle to commit to sixty.

What's evolved is our understanding of how powerful these short bursts can be, and how they fit into a holistic approach to wellness. As our Community continues to grow and share their experiences, we're seeing that micro-exercising isn't just surviving as a fitness approach – it's thriving because it's sustainable, accessible, and genuinely effective.

Our Top 5 Micro Exercising Tips for Success

1. Embrace the in-between moments: Those little pockets of time throughout your day are golden opportunities. Stand up from your desk for a quick stretch, do heel raises while brushing your teeth, or enjoy some gentle movement during TV commercials. These moments add up to meaningful change.

2. Make stairs your friend: Whenever you encounter stairs, see them as an invitation to move. Taking the stairs with intention – maybe even going up and down an extra time – provides both cardio and strength benefits without any special equipment.

3. Transform your lunch break: Instead of scrolling through your phone while eating at your desk, take even just five minutes to walk, stretch, or do some simple exercises. This midday movement can completely shift your afternoon energy and help you manage stress more effectively.

4. Try High-Intensity Interval Training (HIIT) micro-style: Choose two or three simple movements like jumping jacks, modified push-ups, or marching in place. Do them intensely for 20 seconds, rest for 10 seconds, and repeat. Even five minutes of this can leave you feeling energized and accomplished.

5. Link movement to existing habits: This is where the magic happens. Connect micro workouts to things you already do daily – while waiting for your coffee, during phone calls, or while dinner cooks. When movement becomes part of your existing routine, it stops feeling like an extra task and starts feeling natural.

Remember, dear Community Member, consistency matters more than perfection. Start where you are, with what feels manageable today. Maybe that's just one micro workout, and that's absolutely enough. As these small movements become habit, you can gradually add more or increase intensity. The goal isn't to exhaust yourself – it's to create a sustainable relationship with movement that supports your overall wellness journey.

We believe in meeting you exactly where you are and supporting you as you create positive changes at your own pace. Micro-exercising embodies this philosophy perfectly. It's not about dramatic transformations or punishing workouts; it's about honoring your body with consistent, manageable movement that fits into your real life. You've got this, and we're here cheering you on every step (or squat, or stretch) of the way!

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Sources:

Asp, Karen. "Doing a Micro Workout Can Boost Fat Metabolism By 43%—Here's How to Do It." EatingWell , 16 Aug. 2021, www.eatingwell.com/article/7914117/health-benefits-micro-workouts-plus-how-to-do-it/ .

Krekovskis, Janis. "What Is Micro Workout | Explained in 2 Min." Productivity Guy , uploaded by Productivity Guy, 1 Jan. 2020, www.youtube.com/watch?v=LxBZ6mha-Io .

Misiura, Maria Ph.D. "A Little Movement Is Better than None: How Small Micro-workouts Can Have a Big Impact." Society of Behavioral Medicine , www.sbm.org/healthy-living/a-little-movement-is-better-than-none-how-small-micro-workouts-can-have-a-big-impact .

"The Science Behind Mini-Workouts." Darebee , https://darebee.com/fitness/mini-workouts-science.html .

The Alarming Effects of Artificial Food Dye

Tue, 05 Sep 2023 11:26:34 GMT

The Dye Hard Truths

If you've been to nearly any grocery store lately, you've probably noticed something wonderful happening—packaged food companies are finally offering "dye-free" alternatives to many popular foods. From popsicles and fruit snacks to candy and yogurts, we're seeing more options than ever before. As consumers, we're asking for better choices for our families, and companies are starting to listen.

As a parent, seeing these healthier options becoming more available feels like a breath of fresh air. Artificial food dye has been quietly making its way into our food supply for the past 50 years, and we're finally beginning to understand its concerning side effects. While those brightly colored packages might catch our eye on grocery shelves, there's so much more to artificial coloring than what we see on the surface. Today, we'll explore the real dangers of artificial food dye together and discover the amazing benefits of embracing a dye-free lifestyle. You'll also learn about some surprising places where these colors might be hiding in your pantry right now.

What Is Artificial Food Dye?

Artificial food dye is essentially a synthetic way to add vibrant color to products, especially the foods we eat every day. These dyes offer absolutely no nutritional value to our bodies. Instead, they're made up of various chemicals, many of which are actually derived from petroleum—yes, the same base material used to make gasoline. Red 40 stands out as one of the most commonly used color additives and, unfortunately, one that may be particularly harmful, especially for our children.

Unlike removing gluten or dairy from your diet, eliminating artificial coloring can feel more complicated because it's not just one single ingredient to watch for. Beyond the various reds, there are blues, greens, yellows, oranges, and many others, each potentially listed under several different names. Most of these are synthetic and can be spotted by carefully checking the ingredient list on food packages. Generally, you'll find coloring listed toward the bottom of ingredients, shown as a color followed by a number. Here are some common examples:

Sometimes, manufacturers list dyes simply as "artificial colors" rather than specifying each one individually. They might even use commercial names that don't indicate a color or number at all, which adds to our confusion as conscious consumers. Some of the commercial names these artificial additives hide behind include:

The Dangers of Artificial Dyes

Going completely "dye-free" requires dedication and awareness, so it's important to understand whether food dyes are truly as harmful as many believe. Is all the concern about the adverse effects of artificial colors justified? The truth is, the use of dyes remains a deeply controversial topic in the health Community. Some experts believe they're toxic and harmful to our bodies, while others maintain they're safe for consumption.

Numerous scientific studies have raised serious questions about the potential health risks associated with artificial colors. What makes this controversy even more concerning is that many countries have actually banned these ingredients from their food supply, while others haven't taken action. Some nations have chosen a middle ground by adding warning labels, similar to those we see on alcohol and tobacco products.

Here in the U.S., nine artificial dye additives continue to appear in our foods without any warning labels, despite ongoing efforts to ban them altogether. But does that necessarily mean they're safe for us and our families to consume?

Ask any parent who has removed artificial coloring from their child's diet for just a few days and witnessed the dramatic changes firsthand. They'll likely become passionate advocates for dye-free living, eager to share their experience with anyone who will listen.

It's not only children who experience the benefits of a dye-free lifestyle. The symptoms and their severity can vary significantly from person to person, and genetics can play a role too. Here are some of the possible side effects that people report from consuming artificial coloring:

If you're curious whether your child (or anyone in your family) might have a dye allergy or sensitivity, try this simple approach: eliminate all dyes from your diet for at least one to two weeks. Then, carefully reintroduce them slowly to see if any adverse side effects return. A functional medicine doctor can be an invaluable resource on this journey. They can help you uncover the root cause of your symptoms and guide you toward a healthier, dye-free lifestyle.

More Than Meets The Eye

If you're ready to try cutting artificial food dye from your diet, you'll need to look beyond those obvious neon yellow sports drinks or brightly colored cereals and candy. Surprisingly, coloring agents serve purposes beyond just adding vibrant colors to food. You read that correctly—artificial colors can be added for other reasons, like enhancing existing colors and acting as preservatives in colorless foods (even white foods!) to keep them shelf-stable longer. Here are several foods that might surprise you with their hidden artificial coloring:

Marshmallows – Blue 1 keeps marshmallows white and shelf stable. While dye-free options are available, most standard marshmallow brands still use artificial dyes.
Cheese – Orange cheese almost always contains artificial color. When given the choice, remember: white cheddar is always the better option!
Pickles – Check those ingredients carefully. Pickles are often dyed to maintain that bright green color we're accustomed to seeing.
Gum – Most gum contains at least one type of dye, though dye-free options are becoming more available.
Cereal – Those brightly colored cereals know exactly how to draw us in. But check them all, because dyes are a known additive across many brands.
Soda – Soda, even brown varieties, almost always contains dye to achieve its characteristic color.
Fruit – Artificial dye in fresh fruit is perhaps the most disappointing discovery of all. Those bright, juicy oranges? Lush red strawberries? Shiny red apples? While not all fruit is dyed, many are treated to maintain colors that appeal to consumers. Choose organic fruit to avoid dyes.
Fish – Love salmon or tuna? Those vibrant colors aren't always natural. Color is often added to make them more appealing to shoppers.
Hotdogs – Hotdogs and sausage casings are among the only foods approved for using Orange B for coloring.
Vitamins – If your vitamins contain color, especially those gummy vitamins marketed to children, be extra cautious about checking the ingredient list.
Sauces and Condiments – Unfortunately, you'll need to check all the labels because even your trusted pantry staples could be hiding artificial colors.

Beyond Food

Artificial dyes aren't limited to just the food we eat. These synthetic colors appear almost everywhere—in our cosmetics, clothing, and even our skincare products. While some people only react negatively to artificial dyes when they consume them in foods, many are sensitive when these chemicals come into contact with their skin. Toothpaste, hand soap, laundry detergent, colored clothing, shampoos, and even children's medicines are often colored with artificial dyes.

The wonderful news, however, is that if you make it a habit to check labels carefully, you'll be able to find dye-free alternatives for almost everything your family needs. Some health food stores are dedicated to only selling dye-free food and products, so you never need to worry about scrutinizing labels when you shop there. You can often find a clear statement on their company website to confirm their commitment. Thankfully, many companies are now prominently displaying their "dye-free" labels where they can be easily seen because they understand how important this information is to health-conscious families.

Natural Alternatives

If we can accept that food doesn't need to be neon bright and artificially vibrant to be appealing, then we can absolutely live without artificial colors in our food. Nature has blessed us with more than enough beautiful colors if we know where to look. Plant-based food dyes are increasing in popularity among companies that want to add color to their foods naturally. Carrots, blueberries, turmeric, beets, pomegranates, paprika, and spinach are just a few of the healthy and natural alternatives that can change the color of your food without any of the concerning side effects.

Final Thoughts

Now that you have this valuable information, you can make an informed decision about artificial colors for yourself and your family. Options and alternatives to artificial food dye are more available than ever before, and if you decide to eliminate dyes from your diet, you'll likely find that you never miss them at all.

At Knew Health , we wholeheartedly support our Members' dye-free lifestyles with health coaching , functional medicine consultations, and access to discounted organic and dye-free foods. To get started on your wellness journey, call us at 855-542-0050 or schedule an appointment with one of our knowledgeable Care Team Members, who can answer your questions about how we can support your healthy lifestyle choices.

Living dye-free has never been easier or more rewarding.

Disclaimer:

This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Sources:

"Artificial Colors." Bakerpedia , bakerpedia.com/ingredients/artificial-colors/ .

Bell, Becky MS, RD. "Food Dyes: Harmless or Harmful?" Healthline , 7 Jan. 2017, www.healthline.com/nutrition/food-dyes .

"Is Red Dye 40 Safe?" Cleveland , 8 Mar. 2023, health.clevelandclinic.org/red-dye-40/ .

Potera, Carol. "DIET AND NUTRITION: The Artificial Food Dye Blues." National Library of Medicine , 1 Oct. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/ .

Tsakos, Lisa. "What Are Artificial Colors?" Naturally Savvy , https://naturallysavvy.com/eat/artificial-colors/

8 Holistic Bug Bite Survival Hacks: Don't Let the Bugs Win

Thu, 06 Jul 2023 23:30:01 GMT

Summer is a carefree time – backyard BBQs, trips to the beach, and family camping trips. Most summertime fun can be found outdoors. But being outside can have a downside: the persistent threat of bug bites. Those tiny, buzzing creatures seem determined to interrupt our enjoyment with their itchy reminders.

But fear not! While being mindful of bugs is important, you shouldn't let them ruin your time outdoors. In this article, we'll equip you with 8 of the best holistic bug bite survival hacks to combat these unwelcome guests. We'll explore the power of natural and non-toxic solutions that can provide soothing relief and support the body's healing process. From essential oils and herbal remedies to homeopathy and healthy lifestyle practices, we'll uncover a holistic approach that goes beyond just addressing the symptoms. Embrace the great outdoors while staying one step ahead of those bugs. Let's make this summer itch-free and full of adventure!

Bug Bite Hack #1: Understanding the Enemy

Getting bit by an unknown insect can be frightening. While most bug bites are harmless, some can cause severe pain, swelling, and an allergic reaction you may have never known you had.

If you get bit, start by determining what it was that bit you. The way to best identify the culprit is to inspect the look and feel of the bite, which will determine its severity and the course of action. Here are a few common culprits and what to look for:

Mosquitoes

Bites are small, round, puffy, itchy, and red, and you will often see multiple bites in the same area.

Spiders

A single raised bump, pustule, or blister may emerge at the bite site, along with redness and tenderness. Spider bites often have two puncture marks that can help identify them. Most spiders are harmless, but some can be deadly, so it's essential to be mindful of more severe symptoms.

Ticks

There will only be a single bite, and the tick will often latch, making these easy to identify. If the tick has fallen off, the site can be red, painful, swollen, and may burn or cause a rash. (Note: some ticks can cause an allergic reaction or transfer diseases. If you find a tick embedded in your skin, it's a good idea to save it in a jar for identification and call your doctor to see what they would recommend.)

Bees

A single white spot at the puncture site helps identify a bee sting and accompanying pain, redness, swelling, tenderness, and itching. Bee stings can cause allergic reactions for some, and medical attention might be necessary.

Flies

Fly bites are itchy, sometimes painful, rash-like, small, and red.

Fleas

Bites are red, itchy, surrounded by a halo, and appear in clusters on the lower legs and feet.

Ants

Ant bites can be itchy, red, swollen, and have an intense burning sensation. White, fluid-filled pustules may appear up to a day or two after the bite.

Bug Bite Hack #2: Natural Bug Repellents

There are so many great natural bug repellents on the market. Over the years, holistic sprays and creams to repel bugs have been growing in popularity. Be sure to read reviews and check ingredients before you buy. It's also relatively simple to make your own homemade bug repellent using a few simple ingredients such as citronella oil, lemon eucalyptus, peppermint, cinnamon oil, and a carrier such as witch hazel. Search online for a simple recipe. We like this one.

When using holistic or homemade repellent, you'll avoid the toxic and harmful chemicals in many store-bought brands.

Bug Bite Hack #3: Dressing to Deter the Pests

When you know you'll be outdoors for extended periods, reduce your chance of getting bitten by selecting specific attire. For example, long sleeves and pants will protect your arms and legs. Loose-fitting clothing can repel bugs better than tight clothes like spandex or leggings, which bugs can bite through. If you can handle wearing thicker fabrics like nylon or polyester, your skin will thank you.

Bug Bite Hack #4: Bug-Proof Your Surroundings Holistically

Creating a bug-free environment in your outdoor space, whether your patio, campsite or wherever your gathering may be, can be a game-changer! Adding citronella candles, mosquito nets, and bug-repelling plants (like lemongrass and marigolds) will help repel bugs and insects and, as a bonus, will give your space a soothing and positive vibe. Take it a step further if you'd like and integrate some holistic pest management techniques such as:

Using pheromone traps
Minimize standing water
Invite birds and bats into your yard
Mow your lawn regularly

Bug Bite Hack #5: Natural Remedies

Bug bites are bound to happen, regardless of your prevention methods. Having a natural remedy on hand is a good idea for instant relief from itching, pain, and swelling. Aloe vera, witch hazel, or chamomile are all chemical-free and can help soothe symptoms. For persistent symptoms, consider using a cold compress, taking an oatmeal bath, soaking in Epsom salt, or making a simple baking soda paste to reduce itchiness and inflammation.

When these holistic bug bite remedies aren't cutting it, consider using a mindful approach or distraction method to help cope with bug bite itchiness. You may be surprised to discover the power of positive thinking, visualization exercises, and meditation in reducing perceived discomfort.

Bug Bite Hack #6: Heal Yourself From Within

Whether you are repelling bugs or finding relief from their bites, a holistic approach always begins inside the body, and bug bites are no different. Supplements like garlic and vitamin B1 can be an ideal preventative solution for people who are more prone to bug bites and are looking for an additional way to repel bugs naturally. When the bugs have already bitten, mindful nutrition and vitamin intake can help promote skin health and resilience against bug bites, such as vitamin C, vitamin E, and omega-3 fatty acids. Equipping yourself with the essentials can help make your holistic bug bite recovery quick and (mostly) painless.

Bug Bite Hack #7: Know the First-Aid Essentials

Knowing the first-aid essentials for bug bites can be crucial. Here are some important tips to remember when you get bitten:

Clean the area with soap and water.
Remove any stingers by scraping a flat object, like the edge of a credit card, across the stinger and removing it with your fingers.
Apply a cold compress for 10-20 minutes.
If the bite occurs on an arm or leg, raise it.
Apply a natural remedy (see above) several times daily until symptoms disappear.
Monitor for signs of infection, allergic reaction, or disease and immediately seek medical attention if any occurs.

Bug Bite Hack #8: Knowing When to Seek Medical Help

Some bug bites are too severe to treat alone, and knowing when to seek outside care is essential. If your swelling expands significantly past the point of the initial site, then you should seek medical care. Swelling in your face, throat, lips, eyes, or tongue should be treated with extra caution and taken seriously. You never want to overlook symptoms such as dizziness, trouble breathing, or difficulty swallowing, as they could be signs of a more serious reaction to the bug bite. In all these cases, call or visit your doctor or 911.

We encourage you to embrace a holistic bug bite survival mindset. Armed with these eight holistic bug bite survival hacks, you can reclaim your summer and enjoy the great outdoors without letting those pesky bugs win. From natural repellents and soothing remedies to practical prevention techniques, there's a solution for every bug bite woe. So venture out, and don't let the bugs spoil your fun. Take control and let your holistic bug bite survival hacks be your secret weapon. Happy bug-free adventures!

At Knew Health , we support our Members' holistic approach to their health, and that includes pesky bug bites! Your Membership includes Telemedicine for non-emergency bug bites, and our partnership with many Direct Primary Care Physicians can be essential for treating uncomfortable reactions.

Call us today at 855-542-0050 or schedule a one-on-one call with our Care Team so we can go over all the ways we support our Members with general health and wellness, from supplement discounts to health coaching.

Disclaimer:

This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Sources:

Bledsoe, Andrea Ph.D. "What Bit Me? Spot These 13 Bug Bites." Everyday Health , 23 Apr. 2001, www.everydayhealth.com/skin-and-beauty-photos/how-to-identify-common-bug-bites.aspx .

Hepler, Linda RN. "First Aid for Bites and Stings." Healthline, 25 Jul. 2016, www.healthline.com/health/first-aid/bites-stings .

"Insect Bites and Stings: First Aid." Mayo Clinic, 8 Mar. 2022, www.mayoclinic.org/first-aid/first-aid-insect-bites/basics/art-20056593 .

Selner, Marissa, and Elijah Wolfson. "Identifying Bug Bites and Stings, and How To Treat Them." Healthline, 18 Aug. 2017, www.healthline.com/health/bug-bites .

What is a "Self-Pay" Patient?

Thu, 04 May 2023 21:07:57 GMT

Knew Health is a simpler, friendlier alternative to traditional healthcare options. One of the features of our Medical Cost Sharing Community that makes it different from conventional approaches is that our Members are "self-pay" patients. Let's explore what it means to be a "self-pay" patient and how it might be liberating and cost-effective for you!

First, here's how it works: Sally is diagnosed with a kidney disorder. With most traditional healthcare options, she would be required to select a provider from an approved network. With Knew Health, Sally would be a "self-pay" patient and be free to select her own provider without limitations. This freedom empowers our Members to choose the care that aligns with their values and needs.

No More Confusing Provider Networks

Provider networks like an HMO, PPO, or POS can be confusing and often end up limiting our choice of providers and the type of care we want to receive. Removing this barrier to providers is one of the most gratifying aspects of navigating healthcare as a self-pay patient within our Community.

Plus, self-pay discounts are often comparable to or even better than what a network might offer. Our Care Team works with you one-on-one to help you find high-quality providers who offer fair pricing for self-pay patients that meet your specific healthcare needs. We understand that navigating healthcare can feel overwhelming, and we're here to support you every step of the way.

As a self-pay patient, you'll take the wheel, and we'll be by your side to help you know what questions to ask. This collaborative approach ensures you feel confident and empowered in your healthcare journey.

Keeping Healthcare Costs Low for Our Community

Let's take blood work , for instance. You see your primary care doctor, who suggests blood work, so they refer you to a nearby network provider. On the surface, a referral to a network provider or being told where to go when we need to obtain blood work seems helpful. The challenge is when the facility we are directed to for blood work has pricing that doesn't align with fair, transparent costs.

Because Knew Health is a Community, and we share in each other's Medical Needs, it's in our best interest to find lower-cost options without sacrificing quality. When Medical Needs are eligible for sharing, keeping costs reasonable benefits everyone in our Community through more sustainable monthly contributions. We help you with this every step of the way, providing guidance and support as you navigate your options.

It's important to note that Knew Health is NOT health insurance. We're a Medical Cost Sharing Community where Members support one another's eligible Medical Needs. This distinction gives us the flexibility to help you find the best care at fair prices.

Our Care Team is There for You!

Don't worry - we wouldn't leave you to figure this out alone! We have a dedicated Care Team that helps you find fair-cost services without sacrificing quality. They help our Members figure out what to do, what to say, and where to go. This personalized support is what makes the Knew Health Community special.

For example, a provider who does not accept insurance (like a DPC or integrative medical provider) will often be more conscious of their patient's budget. They're more likely to take the time to send you for blood work or imaging at a local facility with fair self-pay rates. These providers often share our Community's values of transparent, patient-centered care.

Our Care Team understands that each Member's situation is unique, and they're equipped to provide compassionate, knowledgeable guidance tailored to your specific needs and preferences.

The One Simple Phrase You Need To Know

Another detail that many of us have been conditioned to believe is that we need an ID card to access healthcare and manage our billing. As a Member of our Community, there's a refreshingly simple approach.

There is a simple phrase that bypasses the need for an ID card: "I am a self-pay patient today." It's as straightforward as that.

Usually, your doctor's office staff will take that information and provide you with an itemized statement for your healthcare services. You may be asked for an upfront payment or a deposit for some types of appointments and specific providers. For yearly doctor's visits or scheduled blood work, you might be required to pay a portion upfront. This amount is typically manageable and will be deducted from your final bill. Your eligible Medical Needs may then be submitted to the Community for sharing according to our Guidelines.

Final Thoughts

Becoming a self-pay patient might seem like unfamiliar territory at first, but it really is quite simple, and millions of people in the United States navigate healthcare this way each year. The freedom and transparency it offers can be truly empowering.

Knew Health offers cost-effective peace of mind that helps safeguard its Members from unexpected medical events through Community sharing of eligible Medical Needs. We offer one-on-one concierge assistance to our Members, providing tips and support to help them make the best choices for the care they want to receive rather than being limited to a "network." Many of our Members find this liberating and aligned with their values of taking control of their health and wellness.

This approach can also help keep costs reasonable for our entire Community, which we all benefit from through more sustainable monthly contributions. Remember, with an IUA (Initial Unshareable Amount) of $1,000, $2,500, or $5,000 per year - with a maximum of 3 IUAs per Membership year - plus your Self-Care Credit for preventive care, you have flexible options that work for your budget and healthcare needs.

To learn more about Knew Health and becoming a self-pay patient within our caring Community, please visit our website or schedule a 1:1 call with us today . We're here to answer your questions and help you determine if Medical Cost Sharing is right for you and your family.

5 Holistic Ways to Manage Stress

Thu, 06 Apr 2023 20:04:09 GMT

As April unfolds, we find ourselves in the midst of Stress Awareness Month, a time dedicated to raising awareness about the impact of stress on our mental, emotional, and physical well-being.

Everyone experiences stress here and there, as it's a natural response to challenging or demanding situations. However, when stress becomes chronic (long-lasting), it can significantly impede our well-being and have detrimental effects on various aspects of our lives.

Chronic stress can contribute to various issues, such as anxiety, depression, irritability, sleep disturbances, and serious illnesses like heart disease and hypertension. [*] It can also affect our performance at work or school, negatively impact our relationships, and lead to unhealthy coping mechanisms like substance abuse or overeating.

Fortunately, with healthy doses of self-care, stress can be tamed. In this article, we'll explore five holistic stress management practices you can incorporate into your daily routine during Stress Awareness Month and beyond.

Yoga

Rooted in the union of mind, body, and spirit, the ancient practice of yoga offers a holistic approach to managing stress, promoting relaxation, and fostering inner peace.

Practicing yoga involves a combination of physical postures (asanas) and breath control (pranayama), which work in harmony to help release tension, improve focus, and cultivate mindfulness. As you stretch and strengthen your body through various asanas, you encourage the release of stress-induced muscle tension. Pranayama techniques, such as deep breathing exercises, help to activate the body's relaxation response, reducing stress hormone levels and calming the mind.

In fact, studies have shown that regularly practicing yoga can lower blood pressure, improve sleep quality, and decrease symptoms of anxiety and depression.

Furthermore, as you become more attuned to your body and breath, you develop a greater sense of self-awareness, allowing you to better recognize and respond to stressors in a healthier manner.

Consider joining a local yoga class or exploring online resources to begin your journey toward a more balanced and stress-free life. With a variety of yoga styles available, ranging from gentle restorative practices to more vigorous, dynamic flows, you're sure to find a form of yoga that resonates with your unique needs and preferences.

Meditation

Meditation is an ancient practice that has gained widespread recognition for its remarkable ability to alleviate stress and promote a sense of inner calm and clarity. By training the mind to focus on the present moment and observe thoughts and emotions without judgment, meditation helps break the rumination and worry cycle that often accompanies stress.

Incorporating meditation into your daily routine, even if just for a few minutes, can have profound positive effects on your ability to manage stress. Research has shown that regularly engaging in meditation can lead to reduced levels of stress hormones, lower blood pressure, and improved mental well-being. Additionally, meditation has been linked to enhanced self-awareness, emotional regulation, and cognitive function, equipping you with the tools to better navigate life's challenges.

There are various forms of meditation, including mindfulness meditation, loving-kindness meditation, and guided meditation, each offering unique pathways to inner peace and stress relief. Explore various meditation techniques to find one that resonates with you. You may choose to attend a local meditation group, use a meditation app, or simply set aside a few minutes each day to sit in quiet reflection.

Aromatherapy

Aromatherapy is a holistic healing practice that utilizes the power of natural plant extracts, known as essential oils, to promote overall well-being and address various health concerns, including stress. By tapping into our olfactory system, aromatherapy can affect our mood, emotions, and even physiological responses, making it a valuable ally in stress management.

Essential oils, extracted from flowers, leaves, fruits, and other parts of plants, possess unique chemical compositions that can influence our nervous system, promoting relaxation and reducing the effects of stress. Some popular essential oils for stress relief include lavender, bergamot, chamomile, and ylang-ylang, each offering a distinct aroma with soothing properties.

Aromatherapy can be incorporated into your stress-reduction routine in various ways, such as diffusing essential oils in your living space, adding a few drops to a warm bath, or applying diluted oils topically through massage or rollerballs. By engaging your sense of smell, aromatherapy helps to create a calming environment that encourages relaxation and supports emotional balance.

Laughter

Stress relief from laughter is no joke. The act of laughing encourages the production of feel-good chemicals like endorphins and serotonin, which support mood regulation. By increasing these chemicals, laughter can help to counterbalance the effects of stress hormones, such as cortisol and adrenaline, creating a sense of relaxation and ease.

Incorporating more laughter into your life can be as simple as spending time with friends and family who bring joy and humor, watching a funny movie or TV show, or attending a local comedy event.

Laughter therapy is another option for those seeking a more structured approach to incorporating laughter into their stress management routine. This practice combines laughter exercises with deep breathing techniques to stimulate laughter and promote relaxation.

Exercise

Regular exercise is not only essential for maintaining physical health, but it also plays a significant role in stress management and mental well-being. Engaging in physical activity, whether it's a brisk walk, a vigorous workout, or a leisurely bike ride, supports stress relief in several ways:

Releases endorphins : Exercise releases endorphins, the body's natural mood-enhancing chemicals that contribute to a sense of happiness and relaxation.
Lowers tension : Exercise provides an outlet for the physical tension and nervous energy that often accompany stress.
Promotes better circulation : By promoting better circulation and increasing oxygen flow to the brain, exercise helps improve cognitive function and enhance mental clarity.
Reduces stress hormones : Exercise has been shown to reduce the production of stress hormones like cortisol while simultaneously increasing the production of neurotransmitters like serotonin and dopamine, which contribute to mood regulation and overall emotional well-being.

Incorporating regular exercise into your daily routine doesn't have to be complicated or time-consuming. Even short bursts of activity, such as a ten-minute walk or a quick at-home workout, can provide significant stress-relieving benefits. Choose activities you enjoy and are likely to stick with, whether it's swimming, dancing, hiking, or team sports.

Take the First Step Toward Stress Relief Today

As we navigate modern life's complexities, prioritizing stress management and self-care is crucial. By incorporating holistic practices like yoga, meditation, aromatherapy, laughter, and exercise into your daily routine, you'll be well on your way to cultivating a more balanced and resilient lifestyle.

If you're looking for a way to stay on top of your self-care and overall health, consider becoming a Knew Health Member. Not only do our Members receive free telemedicine appointments to promptly address general health concerns, but also free health coaching sessions , where you can work on establishing stress management techniques.

Knew Health effectively manages costs through price transparency and medical cost sharing, ensuring you receive the best quality care at the most reasonable cost.

Embrace the power of holistic self-care this Stress Awareness Month, and unlock the door to a vibrant life filled with joy and tranquility.

The Benefits of Sea Moss

Wed, 08 Mar 2023 23:07:24 GMT

Understanding This Remarkable Superfood

Sea moss, scientifically known as Chondrus crispus, is a remarkable species of red algae that has captured the attention of wellness enthusiasts worldwide. Also referred to as red seaweed, intertidal seaweed, or Irish moss, this plant-based superfood thrives year-round in the tidepools and inlets along the Atlantic coastline. Nature has blessed this ocean treasure with an impressive color palette, displaying vibrant hues of red, brown, purple, green, yellow, and black, though the stunning red variety remains the most sought-after among health-conscious individuals.

The Nutritional Powerhouse Within

The distinctive spiny leaves of sea moss harbor carrageenan, a fascinating gelatinous carbohydrate that serves as a natural thickening agent in culinary preparations like soups and stews. Scientists extract algal polysaccharide from this carrageenan, revealing compounds with remarkable medicinal and wellness-supporting properties that have been valued by coastal communities for generations.

Simple Ways to Welcome Sea Moss Into Your Daily Routine

Incorporating this ocean superfood into your wellness journey couldn't be simpler. The gelled form blends seamlessly into your morning smoothies or favorite beverages, offering nutritional benefits without overpowering flavors. Its natural thickening properties make it perfect for creating rich, nourishing sauces, hearty soups, or wholesome baked goods. For those seeking variety, sea moss can be enjoyed raw, dried, or as a convenient supplement in powder or capsule form. You'll even find this versatile ingredient enriching many natural skincare products, supporting beauty from both inside and out.

A Treasure Trove of Essential Nutrients

What makes sea moss truly extraordinary is its nutritional complexity. This ocean gift contains an astounding 92 of the 102 minerals that comprise the human body, including calcium for strong bones, iron for energy, zinc for immunity, copper for cellular health, sodium for balance, iodine for thyroid support, boron for bone health, magnesium for muscle function, manganese for metabolism, phosphorus for cellular repair, potassium for heart health, selenium for antioxidant protection, and sulfur for detoxification. Beyond minerals, it delivers rich proteins, beneficial peptides, polyunsaturated omega-3 and omega-6 fatty acids, essential amino acids, dietary fiber, and healthy lipids. The vitamin profile is equally impressive, featuring Vitamins A, C, D, E, K, and the complete B-complex family including thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate.

Supporting Your Wellness Journey

Scientific research reveals that sea moss contains powerful compounds with antiviral, anticancer, and anticoagulant properties. Studies suggest it may support metabolic health and potentially benefit conditions associated with metabolic syndrome. Particularly exciting is research showing that sea moss extract demonstrated protective effects against Parkinson's disease markers, highlighting its potential for supporting neurological wellness. ¹

The Comprehensive Benefits for Your Health

This ocean superfood offers an impressive array of potential wellness benefits that support your body's natural healing and vitality:

Supports immune system resilience and helps the body respond to challenges
Provides antioxidant, anti-bacterial, and anti-inflammatory support
Enhances thyroid health and hormonal balance
Increases satiety through its soluble fiber content
Acts as a natural decongestant for respiratory comfort
Supports emotional wellbeing and mood balance
Promotes gut health and digestive harmony
May support healthy libido and reproductive wellness
Supports fertility and reproductive health
Eases joint and muscle discomfort naturally
Supports healthy iron levels and energy production
May support healthy weight management goals
Promotes metabolic efficiency
Nourishes hair, skin, and nails from within
Soothes various skin concerns
Promotes overall health and vitality
Supports healthy blood circulation
Promotes cardiovascular wellness
Supports digestive health as a prebiotic
Serves as an excellent post-workout recovery tonic
Supports mental clarity and emotional balance
Helps maintain healthy appetite regulation
Supports healthy blood sugar balance
May help maintain healthy cholesterol levels
Contains compounds that may support cellular health

As Members of the Knew Health Community, we understand the importance of taking a proactive approach to wellness. Incorporating nutrient-dense superfoods like sea moss into your daily routine represents just one way we can support our bodies naturally. This aligns perfectly with our Community's philosophy of embracing both traditional and alternative wellness approaches. Whether you're using your Self-Care Credit for nutritional supplements or exploring new ways to enhance your vitality, sea moss offers an accessible, natural option that may complement your wellness journey beautifully.

Consider starting your sea moss journey today and experience the potential benefits this remarkable ocean superfood may offer for your overall health and wellbeing!

References:
1) Neuroprotective Effects of the Cultivated Chondrus crispus in a C. elegans Model of Parkinson's Disease (nih.gov)
2) Chondrus crispus – A Present and Historical Model Organism for Red Seaweeds – ScienceDirect
3) Sea Moss: Benefits, Nutrition, and Preparation (healthline.com)
4) What are the benefits of sea moss? (medicalnewstoday.com)

Sensehacking: What Is It and How Does It Work?

Fri, 03 Feb 2023 21:21:09 GMT

What if we told you that certain types of music could help you feel more energized during your day? Or that specific clothing colors could help you feel more confident? Or that a particular scent might be able to lift your spirits when you're feeling down?

These are examples of a concept coined by Oxford professor Charles Spence called sensehacking. In his book Sensehacking , Spence explains how our senses shape how we think and feel, and that by mindfully working with them, we can support our mental and physical wellness in beautiful ways.

In this article, we'll guide you through the fascinating world of sensehacking, uncovering its benefits and sharing how you can take gentle control of your senses for a happier, healthier life. As Members of the Knew Health Community, we understand that true wellness isn't just about managing Medical Needs when they arise—it's about proactively nurturing our whole selves every day.

What Exactly Is Sensehacking?

Sensehacking is a relatively new wellness approach that describes the practice of mindfully engaging our senses to support our mental and physical health. It involves using different techniques to stimulate the five senses—sight, sound, touch, taste, and smell—to create specific positive outcomes, such as increased focus, reduced stress, and improved sleep.

The practice recognizes that our senses play a powerful role in shaping our emotions, thoughts, and behaviors. By intentionally working with them, we can positively influence our overall well-being. It's a gentle, accessible approach that anyone can incorporate into their daily routine—no special equipment or expensive treatments required.

The roots of sensehacking can be traced back to ancient healing traditions when people intuitively used sensory experiences for wellness and relaxation. However, in recent years, with advancing understanding of the brain-body connection, this practice has gained new momentum and scientific validation. Today, sensehacking is seen as an empowering approach to self-care that complements other wellness practices beautifully.

How Does Sensehacking Work?

Sensehacking works by leveraging the natural connection between our senses and our brain. Different sensory inputs trigger different responses in the brain, which in turn affect our mood, thoughts, and behavior.

For example, pleasant aromas may help release feel-good endorphins and support stress reduction, while bright colors might boost energy and increase focus. By experimenting with different techniques and finding the combination that works best for you, you can use sensehacking to support your specific wellness goals. It's about discovering what makes you feel your best—because wellness isn't one-size-fits-all.

Getting in Tune with Your Senses

Not sure how to apply sensehacking to your life? The possibilities are wonderfully endless, so we'll share some examples to get you started. Before we do, though, it's important to practice getting in tune with your senses. After all, most of us are running on autopilot and barely notice the sensory experiences that surround us every day.

The best way to become more aware of your senses is through mindfulness. As you go about your day, make a gentle point to pay attention to what you're experiencing through your senses. This doesn't have to be complicated or time-consuming—even a few moments of awareness can make a difference.

For example, let's say you're eating lunch. Pay attention to the layers of flavors in your meal. Is it salty, sweet, or tangy? Notice how the food feels in your mouth. Is it soft, coarse, or smooth? Listen to the sounds as you chew. Do you hear crunching, grinding, or bubbling? Be mindful of how you feel during and after your meal. How does the food feel in your stomach? Did your mood shift? Do you feel more relaxed or energized?

Practicing this gentle awareness of your sensory experiences and how they make you feel is the first step to getting the most out of sensehacking. Remember, this is a journey of discovery—there's no right or wrong way to experience your senses.

Examples of How to Increase Your Well-Being with Sensehacking

The following are practical examples of how to use sensehacking to support your mental and physical well-being. These are just starting points—feel free to adapt them to fit your unique needs and preferences.

#1: Make a Sensehacking Playlist for Your Workouts

Experiment with listening to different types of music and songs while moving your body. Notice if certain songs or kinds of music give you more energy and motivation than others. Some people find upbeat rhythms energizing, while others prefer something more melodic and flowing.

By paying attention to the relationship between music and how you feel during movement, you can develop a personal sensehacking playlist that supports effective and enjoyable exercise sessions. This is wellness that works with you, not against you.

#2: View Nature When You're Feeling Stressed

Feeling stressed and wound up? Try connecting with nature through your sense of sight. Growing research suggests that looking at nature—even if you're just looking at a picture of nature—offers wonderful benefits. These may include improved attention, lower stress, better mood, and even enhanced feelings of connection and cooperation.

Try taking breaks during your workday to step outside or gaze out the window. You could also hang nature pictures around your home or office, or set a nature scene as your computer background. Even a few moments of visual connection with nature can help reset your nervous system.

#3: Diffuse Essential Oils

Our sense of smell is directly linked to the emotional center of our brain, which is why emotions and memories are often triggered when we smell certain aromas. You can use this natural connection to your benefit by filling your living or work space with scents that support how you want to feel.

For example, if you want to feel more relaxed, try diffusing lavender essential oil, which many people find calming. In one study, using a 3% lavender oil spray on clothing was associated with reduced work-related stress for three to four days.

Here are a few other examples of essential oils and their potential effects:

Peppermint essential oil : May help support alertness and energy during exercise
Rosemary essential oil : May help support focus, memory, and mood
Lemon essential oil : May help enhance mood and create a fresh, uplifting atmosphere

Should You Try Sensehacking?

The above examples are only a small sampling of how you can use sensehacking in your daily life. A few other examples to consider include:

Choosing to wear colors that make you feel confident and empowered
Eating nourishing foods that you genuinely enjoy (because healthy eating shouldn't feel like punishment)
Painting your walls a color that brings you joy every time you see it
Lighting a scented candle to create a calming evening ritual
Listening to music on your way to work that helps you feel motivated or peaceful
Petting your cat or dog when you need relaxation or a mood boost (our furry friends are natural sensehackers!)

If you're looking for support in developing habits that enhance your physical and mental health, consider joining the Knew Health Community —a monthly Membership that helps Members effectively manage healthcare costs while supporting their whole-person wellness.

Our Members receive free telemedicine appointments where they can promptly address concerns with a licensed doctor. Knew Health also provides Members with free health coaching to establish healthy habits and improve wellness on a daily basis. Plus, with our Self-Care Credit of up to $1,500 annually (depending on your Membership level), you can explore wellness practices that truly resonate with you.

While sensehacking certainly isn't a cure-all, it can be a meaningful part of your holistic wellness journey. Remember, at Knew Health, we believe in empowering you to take charge of your health in ways that feel good and sustainable. We're not health insurance—we're a Community that supports each other in creating vibrant, healthy lives through Medical Cost Sharing and proactive wellness support.

8 Tips for Getting Longer, Deeper Sleep Starting Tonight

Fri, 03 Feb 2023 21:02:07 GMT

Quality sleep is essential for our physical and mental well-being, yet so many of us find ourselves tossing and turning night after night. Whether it's the stress of daily life, the glow of our devices, or simply habits we've developed over time, poor sleep can leave us feeling exhausted and overwhelmed. We understand how frustrating it can be when rest feels just out of reach.

The wonderful news is that transforming your sleep doesn't require dramatic lifestyle changes. Small, intentional adjustments to your routine can make a remarkable difference in how you rest and recover. Let's explore eight practical strategies that can help you achieve the deep, restorative sleep your body craves—starting tonight.

Sync Your Sleep

If your bedtime varies throughout the week, you might benefit from sleep syncing. This gentle practice involves aligning your sleep schedule with your body's natural circadian rhythm—the internal clock that guides your sleep-wake cycle.

Your circadian rhythm follows a 24-hour pattern influenced by natural light and darkness. This remarkable system also orchestrates hormone releases, including melatonin, your body's natural sleep hormone.

To practice sleep syncing:

Choose consistent bedtime and wake times for every day (yes, even weekends!)
Welcome morning sunlight by opening blinds or stepping outside upon waking
Dim evening lights as bedtime approaches (we'll share more about this soon)

Embracing this consistency helps your body find its natural rhythm, potentially improving both sleep quality and daytime energy.

Create a Relaxing Bedroom Environment

Your bedroom environment plays a crucial role in sleep quality. A truly restful space should feel like a peaceful sanctuary—quiet, dark, cool, and comfortable. Here's how we can transform your bedroom into a sleep-friendly haven:

Minimize noise: Create a quiet atmosphere using earplugs or a white noise machine if outside sounds disturb you.
Embrace darkness: Block light sources from streetlights or electronics using blackout curtains or a comfortable eye mask.
Find your ideal temperature: Most people sleep best between 60-67°F—experiment to discover what feels right for you.
Prioritize comfort: Invest in supportive mattresses and pillows, choosing breathable bedding that keeps you comfortable throughout the night.
Clear the clutter: A tidy, organized bedroom promotes calm and reduces the anxiety that can interfere with falling asleep.

Limit Screen Time Before Bed

Our beloved devices—smartphones, tablets, computers, and televisions—can significantly disrupt our sleep patterns. The blue light these screens emit signals our brains that it's daytime, suppressing melatonin production when we need it most.

To protect your sleep quality, consider these gentle boundaries with technology:

Power down screens at least one hour before bedtime
Keep devices outside the bedroom when possible
If evening screen use is necessary, try blue light filter apps to reduce exposure

Avoid Stimulants in the Evening

Stimulants like caffeine and nicotine can linger in your system longer than you might expect, making peaceful sleep elusive. To support better rest, try limiting caffeinated beverages—coffee, energy drinks, tea, and soda—at least six hours before bedtime. If you enjoy warm evening drinks, herbal teas or decaf options offer comforting alternatives.

For those who smoke, reducing evening nicotine can significantly improve sleep quality. We understand making changes isn't always easy, but your body will thank you for these adjustments.

Engage in Relaxing Activities Before Sleep

Creating a calming bedtime routine signals your body that it's time to wind down. These soothing activities can ease the transition from busy day to peaceful night:

Read something enjoyable: A good book can transport your mind away from daily stressors and prepare you for rest.
Take a warm bath or shower: The warmth relaxes tense muscles while the subsequent cooling of your body naturally promotes sleepiness.
Practice relaxation techniques: Deep breathing, meditation, or gentle yoga can quiet racing thoughts. Apps like Calm and Headspace offer guided sessions perfect for bedtime.
Journal your thoughts: Writing down the day's experiences or tomorrow's plans can clear your mind and reduce nighttime worry.

Exercise Regularly

Regular movement is one of the most powerful tools for improving sleep. Exercise helps reduce stress, increases sleep hormone production, and strengthens your circadian rhythm, setting the stage for deeper, more restorative rest.

Aim for at least 30 minutes of movement five days weekly. Choose activities that bring you joy—whether that's walking in nature, swimming, dancing, or practicing yoga. When exercise feels good, it becomes a sustainable part of your wellness routine.

Avoid Large Meals Before Bed

Late-night eating can trigger indigestion, acid reflux, and sleep disruptions that leave you uncomfortable and restless. Supporting your body's natural rhythms includes mindful eating habits:

Time dinner thoughtfully: Try finishing your evening meal at least three hours before bedtime.
Choose lighter options: Heavy, rich foods can interfere with comfortable sleep.
Smart evening snacks: If hunger strikes, opt for light choices like fresh fruit or a small handful of nuts.
Monitor fluid intake: Reducing liquids before bed minimizes nighttime bathroom trips.

Address Sleep Disorders with a Professional

If you've implemented these strategies and still struggle with sleep, you might be dealing with an underlying sleep disorder. Common conditions include insomnia, sleep apnea, restless leg syndrome, and narcolepsy.

Don't hesitate to schedule an appointment with a healthcare professional if sleep problems persist. They can help identify issues and recommend appropriate solutions tailored to your specific needs.

Start Working Toward Better Sleep Today

When it comes to maintaining healthy sleep patterns, proactive care makes all the difference. The goal is taking action before poor sleep significantly impacts your daily life and overall wellness.

If you're looking for comprehensive support for your sleep and overall health journey, consider joining Knew Health —a monthly Membership service that enables Members to receive medical care through Medical Cost Sharing.

Our Members receive free telemedicine appointments where they can promptly address general medical concerns (like sleep difficulties) with licensed doctors. Knew Health also provides Members with free health coaching to establish sustainable habits, including exercise routines, consistent sleep schedules, and lifestyle adjustments. By prioritizing sleep and incorporating these healthy habits into your daily routine, you're investing in both restful nights and vibrant, energized days ahead.

2023: KNEW Year, KNEW You!

Fri, 13 Jan 2023 17:47:17 GMT

Not only is it a new year, but we're talking about a KNEW YOU!

Are you ready? Ready to step into the most empowered, vibrant version of yourself you've ever been?

By "empowered," we mean something deeper than society's definition. We're talking about personal empowerment and self-mastery. Are you ready to become the healthiest, most fulfilled version of yourself?

Are you ready for a KNEW YOU?

What would that transformation look like for you?

What steps would elevate you to this KNEW You?

At Knew Health, our Community understands that true wellness encompasses four essential dimensions that help Members become their best selves: Physical, Emotional, Intellectual, and Spiritual.

Physical Wellness:

When you nourish your body with whole foods, engage in regular movement, prioritize restorative sleep, and connect with nature, how do you feel? You feel vibrant, energized, and alive. You're creating an environment where wellness and happiness naturally flourish.

Your personal empowerment grows.

Who would you become by adding more colorful vegetables to your daily meals?

Who would you become with an extra hour of rejuvenating sleep?

Who would you become with consistent movement three times weekly?

Consider this: What's one small, manageable step you can take today to enhance your nutrition, sleep, or movement practice?

Emotional Wellness

When you surround yourself with uplifting people, when you bring love and presence to your relationships, when you view life through a lens of possibility, when you practice forgiveness and compassion, you create an environment of love and self-awareness. Your personal empowerment flourishes.

Who would you become by spending less time scrolling and more time connecting with inspiring, positive people?

Consider this: What's one small step you can take today to nurture or strengthen a meaningful relationship?

Intellectual Growth

When you seek wisdom, knowledge, and new perspectives, when you stimulate your mind through diverse experiences, when you dedicate even 15-30 minutes daily to learning, you expand your horizons and worldview. As your vision expands, your personal empowerment grows.

Who would you become by reading one chapter each day?

Consider this: What's one small step you can take today to expand your knowledge and broaden your perspective?

Spiritual Connection

When you dedicate a few minutes each day to stillness, when you pause the busy world to turn inward, when you practice gratitude regularly, your sense of peace and purpose deepens. You create space to discover your authentic path. Your personal empowerment blossoms.

Who would you become with 10 minutes of intentional quiet each morning?

Who would you become by ending each day grateful for three blessings?

Consider this: What's one small step you can take today to cultivate more peace and presence in your daily life?

Embrace your KNEW You.

Before welcoming this new chapter, take a few moments in quiet reflection. Journal about what you want your KNEW You to look and feel like this year.

Let's do this together! Our Community is here to support your wellness journey!

Author

I'm a Certified Dream Manager and Transformational Health Coach. I coach professional women, corporate employees, managers, teams, parents, and other clients. I help you get unstuck, discover your authentic purpose, dream big dreams, and become your best self.

Cholesterol 101: Understanding the Basics

Fri, 02 Sep 2022 20:56:59 GMT

You've likely heard the word cholesterol and seen it on your blood work results, but do you actually know what cholesterol is, how it affects the body, and the importance of keeping it in check?

If not, you've come to the right place. In light of September being National Cholesterol Education Month, this article will share information about cholesterol and empower you to take control of your health.

Here's what you need to know.

What Is Cholesterol?

Cholesterol is a waxy, fat-like substance that's found in your bloodstream and cells. Your liver naturally produces cholesterol, but it can also be found in animal-derived foods, such as meat, eggs, and dairy products.[1]

Despite its reputation, cholesterol isn't inherently bad. Your body requires some cholesterol to build cells, support digestion, and produce hormones. Cholesterol becomes a concern when you have too much in your blood (more on this shortly).

Cholesterol doesn't dissolve in water, so it's unable to travel through the bloodstream on its own. To help transport cholesterol through the bloodstream, the liver produces lipoproteins—particles made from fat and protein.[2]

There are two major forms of lipoproteins: low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

What Are the Different Types of Cholesterol?

There are two types of cholesterol: LDL cholesterol and HDL cholesterol.

LDL cholesterol, which makes up most of your body's cholesterol, is any cholesterol carried by low-density lipoproteins. You've probably heard LDL cholesterol referred to as "bad cholesterol."[3]

That's because it contributes to fatty buildup (called plaque) in the arteries around the heart—a condition referred to as atherosclerosis. As more plaque accumulates, blood vessels become narrowed or blocked, preventing blood from flowing through as easily. Like a clogged drain, the blood vessels may still work for a long time, but they won't work as efficiently as they should.

Atherosclerosis raises your risk of:[4]

Coronary artery disease (CAD): When your heart doesn't get enough blood, it gets weaker and stops working as it should. CAD can lead to heart attack, stroke, or heart failure.
Peripheral artery disease (PAD): PAD occurs when atherosclerosis affects the arteries in the legs or arms. If left untreated, it can lead to serious health challenges, including heart attack, stroke, and amputation.
High blood pressure: Cholesterol plaque causes your arteries to become hard and narrow. This causes the heart to work much harder to pump blood through the arteries. The result is high blood pressure, a major risk factor for heart disease.

Conversely, cholesterol carried by high-density lipoproteins is called HDL cholesterol. It's thought of as "good cholesterol" because it helps carry LDL (bad) cholesterol away from the arteries and back to the liver, where the LDL is broken down and expelled from the body. This lowers your risk of heart disease, heart attack, and stroke.[3]

HDL cholesterol doesn't completely eliminate LDL cholesterol, though. Only one-third to one-fourth of LDL cholesterol is carried away by HDL.[5]

The Importance of Testing Your Cholesterol Levels

In order to keep your heart healthy and reduce your risk of heart-related conditions, the goal is to have higher HDL (good) levels and lower LDL (bad) levels. A simple blood test ordered by your doctor can measure the amount of each type of cholesterol in your blood.

It's recommended that all adults age 20 or older have their cholesterol checked every four to six years.[6] If you're at a higher risk of heart disease, or if you already have heart disease, your doctor may suggest that you have it checked more often.

Regular testing is especially important because, in most cases, high cholesterol is a "silent" condition, meaning it doesn't cause any symptoms. Most people don't even realize they have high cholesterol until they develop serious complications, such as heart attack or stroke.

A person's cholesterol levels should follow these guidelines:[7]

LDL "bad" cholesterol: under 130 mg/dL
HDL "good" cholesterol: 40 mg/dL or greater
Total cholesterol (LDL & HDL combined): under 200 mg/dL

How Common Is High Cholesterol?

Having high cholesterol is a common issue in the United States. Let's take a look at some startling statistics regarding cholesterol:[8]

Nearly 94 million U.S. adults ages 20 or older have total cholesterol levels higher than 200 mg/dL.
Around 28 million U.S. adults have total cholesterol levels higher than 240 mg/dL.
Seven percent of U.S. children and adolescents ages 6 to 19 have high total cholesterol.
More than half of U.S. adults (around 47 million people) could benefit from cholesterol medication or are currently taking it.

Simply put, it's a widespread, serious public health concern that affects millions of families across our Community.

How Can You Prevent High Cholesterol?

Your liver produces all the cholesterol your body needs.[9] As such, consuming too much of the wrong foods can easily lead to high cholesterol levels. That's why diet is a major factor for keeping your cholesterol levels in check.

Reduce your intake of saturated and trans fats: Saturated and trans fats tend to raise LDL (bad) cholesterol levels.[10] Reducing these fats means limiting your intake of red meat, fatty cuts of meat, processed meat, full-fat dairy products, fried foods, certain baked goods, and solid fats like shortening, margarine, and lard. If you eat animal products, opt for shellfish, lean meats, low-fat dairy products, and a moderate amount of eggs.
Eat a diet centered around fruits, vegetables, and whole grains: Make plant-based foods the stars of your meals. These foods don't contain saturated fats and are high in vitamins, minerals, and fiber.

Non-diet-related tips that can further help you maintain healthy cholesterol levels include:

Being active daily: A sedentary lifestyle lowers HDL (good) cholesterol.[11] Aim to get at least 150 minutes of moderate physical activity each week.
Avoiding smoking: Smoking damages your blood vessels, speeds up the hardening of arteries, and dramatically increases your risk of heart disease.[12]
Maintaining a healthy weight: Being overweight tends to raise bad cholesterol and lower good cholesterol.[13]
Asking your doctor about medication: While lifestyle changes are always the best option, medication can help support your cholesterol levels while you work on improving your diet and lifestyle.

Managing Cholesterol: Final Thoughts

High cholesterol is a serious, common medical condition, but the good news is that, in most cases, it's manageable with healthy lifestyle changes and proper support.

If you're looking for a way to take charge of your cholesterol levels and overall health, consider becoming a Knew Health Member . With Knew Health, standard preventative care, including blood work, is eligible for sharing thanks to medical cost sharing—an arrangement whereby Members agree to share Medical Needs through voluntary giving.

Knew Health Members also receive a number of perks , including discounted supplements, discounted blood work, and health coaching. Make healthy lifestyle changes now and take steps toward preventing costly, chronic medical conditions with the support of Knew Health.

References:

What is cholesterol? www.heart.org. (2022, June 2). Retrieved August 30, 2022, from https://www.heart.org/en/health-topics/cholesterol/about-cholesterol
Cholesterol, triglycerides, and associated lipoproteins – NCBI bookshelf. (n.d.). Retrieved August 30, 2022, from https://www.ncbi.nlm.nih.gov/books/NBK351/
Centers for Disease Control and Prevention. (2020, January 31). LDL & HDL: Good & Bad Cholesterol. Centers for Disease Control and Prevention. Retrieved August 30, 2022, from https://www.cdc.gov/cholesterol/about/ldl-and-hdl-cholesterol-and-triglycerides.html
High cholesterol: Causes, symptoms and how it affects the body. Cleveland Clinic. (n.d.). Retrieved August 30, 2022, from https://my.clevelandclinic.org/health/articles/11918-cholesterol-high-cholesterol-diseases
HDL (good), LDL (bad) cholesterol and triglycerides. www.heart.org. (2022, June 20). Retrieved August 30, 2022, from https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides
What your cholesterol levels mean. www.heart.org. (2022, May 12). Retrieved August 30, 2022, from https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/what-your-cholesterol-levels-mean
Lipid panel. Johns Hopkins Medicine. (2020, December 4). Retrieved August 30, 2022, from https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/lipid-panel#:~:text=Here%20are%20the%20ranges%20for,or%20above%20240%20mg%2FdL
Centers for Disease Control and Prevention. (2022, July 12). High cholesterol facts. Centers for Disease Control and Prevention. Retrieved August 30, 2022, from https://www.cdc.gov/cholesterol/data-research/facts-stats/index.html
Cholesterol in the blood. Johns Hopkins Medicine. (2021, August 8). Retrieved August 30, 2022, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/high-cholesterol/cholesterol-in-the-blood#:~:text=Your%20liver%20makes%20all%20the,low%2Ddensity%20lipoprotein)%20cholesterol%3F
Mayo Foundation for Medical Education and Research. (2021, April 8). Learn the facts about fat. Mayo Clinic. Retrieved August 30, 2022, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550#:~:text=The%20American%20Heart%20Association%20recommends,of%20heart%20disease%20and%20stroke .
Prevention and treatment of high cholesterol (hyperlipidemia). www.heart.org. (2022, August 23). Retrieved August 30, 2022, from https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia#:~:text=A%20sedentary%20lifestyle%20lowers%20HDL,cholesterol%20and%20high%20blood%20pressure
Products, C. for T. (n.d.). How smoking affects heart health. U.S. Food and Drug Administration. Retrieved August 30, 2022, from https://www.fda.gov/tobacco-products/health-effects-tobacco-use/how-smoking-affects-heart-health
Common misconceptions about cholesterol. www.heart.org. (2021, May 7). Retrieved August 30, 2022, from https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/common-misconceptions-about-cholesterol

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical challenge, we urge you to take appropriate action by seeking medical attention.

Gastroparesis: Causes, Symptoms, and Treatments

Mon, 25 Jul 2022 17:04:16 GMT

August is Gastroparesis Awareness Month, and we're here to support you with clear, compassionate information about this challenging digestive condition. Understanding what's happening in your body can feel overwhelming, but you're not alone in this journey.

When everything works as it should, strong muscular contractions gently move food through your digestive system. But sometimes, your stomach's natural rhythm slows down or stops working properly, making it difficult for food to empty as it normally would. This condition is called gastroparesis, which literally means partial paralysis of the stomach.

If you're experiencing unexplained digestive symptoms or have recently received a gastroparesis diagnosis, we want to help you understand what this means and how you can take meaningful steps toward feeling better. Together, we'll explore how common this condition is, what causes it, the symptoms to watch for, and most importantly, the treatment options that can help you regain control of your health.

How Common Is Gastroparesis?

You might be wondering if you're facing something rare or if others share your experience. Research suggests that gastroparesis (also called delayed gastric emptying) affects approximately ten men and 40 women out of every 100,000 people.

However, many healthcare experts believe these numbers only tell part of the story. Because gastroparesis symptoms can mirror other digestive conditions like GERD and irritable bowel syndrome, many people may be living with undiagnosed gastroparesis. This means you're part of a larger community than the official statistics might suggest, and your symptoms are valid and deserving of proper attention and care.

What Are the Signs and Symptoms of Gastroparesis?

Every person's experience with gastroparesis is unique, and symptoms can vary significantly from one individual to another. Understanding what to look for can help you advocate for yourself and work more effectively with your healthcare team. Common signs include:

Nausea that may come and go throughout the day
Abdominal bloating and discomfort
Loss of appetite or feeling uninterested in food
Feeling unusually full after eating just a small amount
Vomiting, especially of undigested food
Acid reflux that may seem worse than usual
Heartburn that doesn't respond well to typical remedies
Unintended weight loss and potential nutritional concerns
Blood sugar levels that seem harder to manage
Stomach muscle spasms

It's important to know that some people with gastroparesis experience very mild symptoms or may not notice symptoms at all. This doesn't make your condition any less real or important—it simply shows how differently our bodies can respond to the same underlying issue.

What Causes Gastroparesis?

While we don't always have a clear answer about what triggers gastroparesis, understanding the most common causes can help you and your healthcare provider work together more effectively.

In many cases, gastroparesis develops when the vagus nerve—a crucial part of your parasympathetic nervous system that helps your body "rest and digest"—becomes damaged. This important nerve coordinates complex digestive processes, including signaling your stomach muscles to contract and move food along. When the vagus nerve can't send these signals effectively, food may remain in your stomach longer than it should.

The two most frequent reasons for vagus nerve damage are persistent high blood sugar levels from diabetes and surgical procedures involving the stomach or small intestine. If you're managing diabetes, know that maintaining stable blood sugar levels can be an important part of supporting your digestive health.

Here's something that might bring you comfort: in nearly 36 percent of gastroparesis cases, doctors can't identify a specific cause. This is called idiopathic gastroparesis. While not having a clear "why" can feel frustrating, it's actually quite common and doesn't change the fact that your symptoms are real and treatable.

Some people develop gastroparesis following a viral illness, though we're still learning exactly how this connection works. Your body's healing journey is unique, and understanding these possibilities can help you feel more informed about your own experience.

How Is Gastroparesis Diagnosed?

If you're experiencing symptoms that might suggest gastroparesis, reaching out to a healthcare provider is an important step in your wellness journey. They have several gentle, effective tests to help rule out other conditions and confirm whether gastroparesis might be affecting you.

The most commonly used diagnostic approaches include:

Gastric emptying study : This test helps measure how long it takes food to move through your stomach. You'll eat a meal that contains a tiny, safe amount of radioactive material, and then technicians will take images of your stomach at one minute, one hour, two hours, and four hours. It's a non-invasive way to see exactly how your stomach is functioning.
Barium contrast radiography : After fasting for 12 hours, you'll drink a liquid called barium that helps your stomach show up clearly on X-rays. If food is still present in your stomach after 12 hours of fasting, this can indicate gastroparesis.
SmartPill : This involves swallowing a small capsule containing an electronic device that safely travels through your digestive system, sending information about how quickly food moves through your body to a receiver you'll wear.
Upper endoscopy : During this procedure, a thin, flexible tube with a tiny camera is gently inserted through your mouth to visually examine your upper digestive tract.

How Is Gastroparesis Treated?

While gastroparesis is a chronic condition that typically requires ongoing management rather than a one-time cure, the encouraging news is that many people find significant relief through various treatment approaches. Working with your healthcare team, you can develop a personalized plan that helps you feel more comfortable and in control.

Several medications have proven helpful for people managing gastroparesis:

Medications that stimulate stomach muscles : These include metoclopramide (Reglan) and erythromycin, which can help encourage your stomach to move food along more effectively.
Medications that manage nausea and vomiting : Options like diphenhydramine (Benadryl) and ondansetron (Zofran) can provide significant relief from these challenging symptoms.

How Can Diet and Lifestyle Help Manage Gastroparesis?

One of the most empowering aspects of managing gastroparesis is discovering how much control you can have through thoughtful daily choices. Small, consistent changes in your eating habits can make a meaningful difference in how you feel each day.

Consider these gentle, proven approaches:

Eating four to six smaller meals throughout the day instead of two or three large ones can be much easier on your digestive system
Limiting alcohol and carbonated beverages, which can slow digestion
Choosing pureed or liquid foods when solid foods feel challenging, as these often move through the stomach more easily
Avoiding late-night eating to give your stomach time to rest
Being mindful of high-fat foods, which naturally slow digestion
Temporarily reducing high-fiber foods like broccoli, whole grains, and legumes when symptoms are active
Preparing vegetables and fruits by cooking them well to reduce their fiber content
Taking time to rest upright after meals rather than lying down immediately
Supporting your overall health by avoiding smoking
Working with your healthcare provider about narcotic medications, which can slow digestion
Focusing on managing any underlying conditions, such as diabetes, that might be contributing to your symptoms

Remember, a qualified healthcare professional can work with you to create an eating plan that honors your individual needs, preferences, and lifestyle. You don't have to figure this out alone.

Are There Complementary Treatment Options for Gastroparesis?

Many people in our community have found additional relief through complementary approaches that work alongside traditional medical treatment. While every person's response is different, these options are worth discussing with your healthcare provider:

Acupuncture : This gentle treatment uses extremely thin needles placed at specific points on your body. Studies suggest that acupuncture may provide more symptom relief than placebo treatments for some people with gastroparesis.\[6\]
Botulinum toxin type A (Botox) : Some research shows that injecting this medication into the pyloric sphincter muscle can help relax the stomach opening, potentially allowing food to move through more easily.\[7\]\[8\]
Vagal nerve stimulation : Researchers are actively studying whether this approach can help reduce inflammation and nerve-related issues associated with gastroparesis.\[9\]

A Final Word on Gastroparesis

Living with gastroparesis can feel challenging, especially when you're first learning to manage symptoms and navigate treatment options. Please know that with the right combination of medical care, lifestyle adjustments, and support, many people find effective ways to manage their symptoms and maintain fulfilling, active lives.

If you're looking for comprehensive support in managing gastroparesis or any other health challenges, we'd love to welcome you to our Knew Health Community. We work alongside our Members to ensure they receive the personalized care they deserve, while offering valuable Member benefits like discounted supplements, affordable blood work, and caring health coaching . Begin your journey toward better health with a Community that truly understands and supports your wellness goals.

References:

U.S. Department of Health and Human Services. (n.d.). Definition & Facts for gastroparesis. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved July 22, 2022, from https://www.niddk.nih.gov/health-information/digestive-diseases/gastroparesis/definition-facts#:~:text=Gastroparesis%20is%20not%20common.,the%20United%20States2%2C%203
Rey, E., Choung, R. S., Schleck, C. D., Zinsmeister, A. R., Talley, N. J., & Locke, G. R. (2012). Prevalence of hidden gastroparesis in the community: The gastroparesis "iceberg". Journal of Neurogastroenterology and Motility , 18 (1), 34–42. https://doi.org/10.5056/jnm.2012.18.1.34
Mayo Foundation for Medical Education and Research. (2022, June 11). Gastroparesis. Mayo Clinic. Retrieved July 22, 2022, from https://www.mayoclinic.org/diseases-conditions/gastroparesis/symptoms-causes/syc-20355787
Liu, N., & Abell, T. (2017). Gastroparesis updates on pathogenesis and Management. Gut and Liver , 11 (5), 579–589. https://doi.org/10.5009/gnl16336
Limketkai, B. N., LeBrett, W., Lin, L., & Shah, N. D. (2020). Nutritional approaches for gastroparesis. The Lancet Gastroenterology & Hepatology , 5 (11), 1017–1026. https://doi.org/10.1016/s2468-1253(20)30078-9
Xuefen, W., Ping, L., Li, L., Xiaoli, C., & Yue, Z. (2020). A clinical randomized controlled trial of acupuncture treatment of gastroparesis using different acupoints. Pain Research and Management , 2020 , 1–14. https://doi.org/10.1155/2020/8751958
Placebo controlled trial of botulinum toxin for gastroparesis – full text view. Full Text View – ClinicalTrials.gov. (n.d.). Retrieved July 22, 2022, from https://clinicaltrials.gov/ct2/show/NCT00372970
Lacy, B. E., Crowell, M. D., Schettler-Duncan, A., Mathis, C., & Pasricha, P. J. (2004). The treatment of diabetic gastroparesis with botulinum toxin injection of the pylorus. Diabetes Care , 27 (10), 2341–2347. https://doi.org/10.2337/diacare.27.10.2341
Vagal nerve stimulation for gastroparesis – full text view. Vagal Nerve Stimulation for Gastroparesis – Full Text View – ClinicalTrials.gov. (n.d.). Retrieved July 22, 2022, from https://clinicaltrials.gov/ct2/show/NCT03120325

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Detecting and Treating Thyroid Problems: 101

Thu, 06 Jan 2022 19:14:01 GMT

Thyroid concerns are surprisingly common – yet they often go unnoticed for years. When your thyroid isn't functioning optimally, it can lead to a wide range of symptoms that affect your daily well-being, from mood changes and fatigue to weight fluctuations and reproductive health challenges.

Your thyroid plays a vital role in your body's harmony, influencing nearly every organ from your skin to your brain and digestive system. That's why we believe it's so important to understand and support your thyroid's health. The encouraging news? Thyroid concerns are manageable with the right care and support.

Understanding Your Thyroid

Your thyroid is a small, butterfly-shaped gland nestled near the front of your neck. Think of it as your body's energy conductor – its job is to release hormones that help your body function smoothly and efficiently.

These thyroid hormones help regulate your metabolism, which is how your body converts the food you eat into the energy you need. Your thyroid provides energy support to almost every organ, influencing your heart, digestive system, and so much more.

Two of the key hormones your thyroid produces are T4 (thyroxine) and T3 (triiodothyronine). These important messengers help your body create and balance other hormones like adrenaline and dopamine. Adrenaline supports your emotional and physical responses to excitement and stress, while dopamine is connected to feelings of pleasure and satisfaction.

Simply put, your thyroid is incredibly important to how you feel every day. Unfortunately, this hardworking gland can sometimes experience challenges that cause it to produce too much or too little of these essential hormones. We've noticed that women tend to experience thyroid concerns more often than men.

When Your Thyroid Works Too Slowly (Hypothyroidism)

Hypothyroidism happens when your thyroid doesn't produce enough hormones. Sometimes called an "under-active thyroid," this condition affects about 4.6 percent of Americans older than 12. The reassuring news is that it can be supported safely and effectively with proper care.

Signs Your Thyroid Might Need Support

The signs of hypothyroidism can vary greatly from person to person. Some people experience more noticeable symptoms, while others find them more manageable. Common signs that your thyroid might need extra support include:

Feeling down or experiencing mood changes
Persistent fatigue, even with adequate rest
Unexplained weight changes
Facial puffiness or sensitivity
Changes in fertility or reproductive health
Digestive concerns like constipation
Feeling cold more often than usual
Changes in sweating patterns
Heart rate changes
Cholesterol level fluctuations
Dry skin or hair changes
Difficulty concentrating or brain fog
Muscle or joint discomfort
Unexpected menstrual changes

What Can Contribute to Hypothyroidism

Several factors can contribute to hypothyroidism, and understanding these can help you work with your healthcare provider:

Thyroiditis – inflammation of the thyroid gland
Hashimoto's thyroiditis – a common autoimmune condition where the body's immune system affects the thyroid
Postpartum thyroiditis – a condition that occurs in 5% to 9% of people after childbirth, which is usually temporary
Iodine levels – since your thyroid needs iodine to produce hormones
Congenital thyroid concerns – where the thyroid doesn't function optimally from birth (newborns are typically screened before leaving the hospital)
Certain medications – such as lithium and amiodarone (Pacerone), an antiarrhythmic medication

When Your Thyroid Works Too Quickly (Hyperthyroidism)

Also called an over-active thyroid, hyperthyroidism occurs when your thyroid gland produces too many hormones. This can lead to metabolism that's working overtime, and it's important to address for heart health reasons.

Around 1 in every 100 Americans aged 12 and older experience hyperthyroidism. The good news is that hyperthyroidism can be managed through medication, radioactive iodine treatment, or – in some cases – surgery.

Recognizing Hyperthyroidism Signs

While hyperthyroidism symptoms can vary from person to person, these are the most commonly experienced signs:

A goiter (visible swelling in the neck area)
Unexplained weight changes
More frequent bowel movements
Increased appetite
Heightened anxiety or restlessness
Difficulty feeling settled
Concentration challenges
Heart rhythm changes
Sleep difficulties
Eye changes or protrusion
Hair texture changes or hair loss
Nausea or vomiting
Menstrual irregularities

What Can Lead to Hyperthyroidism

Thyroiditis – swelling of the thyroid that can temporarily cause stored hormones to be released
Graves' disease – an autoimmune condition that causes the thyroid to produce excess hormones
Thyroid nodules – small growths on the thyroid
Too much iodine – when your body has more iodine than it needs, leading to excess hormone production

Early Detection: Your Path to Wellness

Supporting your thyroid health begins with understanding what's happening in your body. Your first step is connecting with a healthcare provider who will listen to your concerns and understand your symptoms. They'll typically conduct a comprehensive physical exam and discuss your personal and family health history.

From there, your doctor will likely recommend some blood work. These tests typically include:

Blood work measuring T4, free T4, and T3 (thyroid hormones)
Blood work measuring thyroid-stimulating hormone (TSH) levels
Cholesterol and triglyceride assessment

Your healthcare provider might also suggest an ultrasound to check for any changes in the thyroid gland, or CT or MRI scans to explore whether a pituitary concern might be contributing to your symptoms.

At Knew Health, we understand that these diagnostic tests represent an important investment in your wellness journey. That's why our Community Members have access to a wide range of individual blood work panels and specialty health assessments that you can access when you need them. You can learn more about this and other services available to Knew Health Members here.

Supporting Your Thyroid Health

We're so encouraged to share that thyroid concerns are very manageable. When you receive a thyroid-related diagnosis, your healthcare provider will work with you to create a supportive treatment plan. They might also suggest some lifestyle approaches to help you feel your best.

Hypothyroidism is typically supported with levothyroxine (Levoxyl, Synthroid). Your healthcare provider will work closely with you to find the right dosage, as your needs may change over time. Usually, your thyroid hormone and TSH levels will be monitored regularly to ensure your treatment is working optimally for you.

Hyperthyroidism can be addressed with radioactive iodine treatment, which helps the thyroid return to a more balanced size. After this treatment, some people develop hypothyroidism, which means they'll benefit from levothyroxine support. Alternatively, hyperthyroidism can be managed with anti-thyroid medications like methimazole (Tapazole) and propylithiouracil.

Because some supplements can interact with thyroid medications, it's important to keep your healthcare provider informed about any new supplements you're considering. For example, levothyroxine works best when taken on an empty stomach.

Nurturing Yourself Through Your Thyroid Journey

Healthy lifestyle choices – like getting restorative sleep and nourishing your body with balanced nutrition – can be incredibly supportive as you manage thyroid-related symptoms. For instance, feelings of sadness and anxiety are often more manageable when you're well-nourished and well-rested.

Your healthcare provider might also be able to share guidance about foods and movement practices that will work well with your body and lifestyle. Speaking with a nutritionist or wellness professional could also provide you with personalized ideas for supporting your journey.

Your Healthcare Partnership

If you're experiencing – or suspect you might be experiencing – thyroid-related symptoms, building a strong partnership with healthcare professionals is so important. Knew Health Members are welcome to connect with our Medical Concierge services , which can help you find reasonably priced, quality medical care that aligns with your values.

Many people find it challenging to receive a thyroid-related diagnosis because the symptoms can seem related to other life stresses. If you believe you might be experiencing thyroid concerns, we encourage you to request comprehensive thyroid blood work. Remember, you have the right to ask your healthcare provider to send you your results directly.

If you feel you'd benefit from a second opinion, remember that Knew Health Members can access complimentary second opinions for new diagnoses. We also offer services like medical bill negotiation and telemedicine options. Together with our medical cost sharing approach, this makes it easier to receive the diagnosis and effective care you deserve.

Living with thyroid concerns can present some uncomfortable symptoms – but these conditions can be supported and managed effectively with the right care team and approach.

Resources

Burch HB. (2019). Drug effects on the thyroid.
nejm.org/doi/pdf/10.1056/NEJMra1901214
Hashimoto's disease [Fact sheet]. (2017).
womenshealth.gov/a-z-topics/hashimotos-disease
Hypothyroidism (underactive). (n.d.).
thyroid.org/hypothyroidism
Hypothyroidism (underactive thyroid). (2016).
niddk.nih.gov/health-information/endocrine-diseases/hypothyroidism
Mayo Clinic Staff. (2020). Hypothyroidism (underactive thyroid).
mayoclinic.org/diseases-conditions/hypothyroidism/diagnosis-treatment/drc-20350289
Postpartum thyroiditis. (2019).
https://www.thyroid.org/wp-content/uploads/patients/brochures/hyperthyroidism.pdf
Thyroid & weight. (2019).
thyroid.org/wp-content/uploads/patients/brochures/Thyroid_and_Weight.pdf
Thyroid tests. (2017).
niddk.nih.gov/health-information/diagnostic-tests/thyroid
Underactive thyroid (hypothyroidism). (2018).
nhs.uk/conditions/underactive-thyroid-hypothyroidism/complications

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

What You Need to Know About Paleo

Mon, 04 Oct 2021 20:09:24 GMT

Have you ever wondered what our ancestors truly ate before the advent of modern agriculture? This fascinating question lies at the heart of the Paleolithic diet, commonly known as paleo—an approach to eating that's helping countless people reconnect with whole, nourishing foods.

The paleo diet invites you to explore foods similar to those consumed during the Paleolithic era, roughly 2.5 million to 10,000 years ago. Think of it as embracing the dietary patterns of our hunter-gatherer ancestors—a time when food was simpler, less processed, and came directly from nature.

When you choose paleo, you're choosing whole foods that fuel your body naturally. This means enjoying quality meats, fresh fish, eggs, vibrant vegetables, seasonal fruits, nuts, seeds, wholesome fats, and aromatic spices. You'll be stepping away from highly processed foods, refined sugars, dairy products, legumes, grains, artificial additives, and trans fats.

But what makes this ancestral approach so compelling for modern health seekers? And what should you consider before embarking on this journey? Let's explore everything you need to know to make an informed decision about whether paleo aligns with your wellness goals.

Understanding the Paleo Philosophy

Why would anyone want to return to Paleolithic eating patterns? Our modern diet has evolved dramatically through farming practices, allowing us to cultivate and consume abundant grains, legumes, and sugars. Yet when we consider human history as a whole, these foods are remarkably recent additions to our plates.

The philosophy behind paleo suggests that our bodies haven't fully adapted to process these agricultural foods optimally. This concept, known as the discordance hypothesis, proposes that this mismatch between our genetics and our modern diet may contribute to various health challenges. Paleo advocates believe that returning to ancestral eating patterns can help our bodies function more harmoniously.

The Science Behind Paleo

The paleo concept certainly sparks curiosity—but what does the research tell us?

Interestingly, some experts have challenged the core assumptions of the discordance hypothesis. Archaeological research reveals that certain Paleolithic humans consumed wild grains as far back as 30,000 years ago. These weren't cultivated grains, but wild varieties that hunter-gatherers could access naturally.

It's also important to recognize that our Paleolithic ancestors didn't follow one universal diet. Their food choices varied dramatically based on geography, climate, and seasonal availability. This diversity reminds us that there's flexibility in how we can interpret and apply paleo principles today.

Like any dietary approach, paleo continues to generate discussion and research among nutrition experts, offering both promising benefits and important considerations.

Your Paleo Food Guide

The beauty of paleo lies in its flexibility. While some people follow strict guidelines, others use them as a foundation for personalized choices. Here's what typically guides paleo eating:

Foods to mindfully avoid include:

Grains such as wheat, barley, spelt, and rye
Legumes including beans and lentils
Dairy products (though some paleo variations include select options)
Refined sugar, high-fructose corn syrup, and artificial sweeteners
Certain vegetable oils like sunflower oil
Trans fats (labeled as "hydrogenated" or "partially hydrogenated" oils)
Highly processed foods

Your plate will be filled with nourishing whole foods:

Quality meats including pork, poultry, beef, and lamb
Fresh fish and seafood
Pasture-raised eggs
Colorful vegetables and fruits
Nuts and seeds
Healthy fats and oils
Herbs, sea salt, and spices

Many paleo enthusiasts choose organic, grass-fed, and free-range options when possible, aligning more closely with ancestral food quality.

Some people expand their paleo approach to include:

Red wine in moderation
Dark chocolate (70% cacao or higher)
Natural sweeteners like honey
Grass-fed butter and certain cheeses
Small amounts of gluten-free grains

Coffee and tea remain welcome companions on your paleo journey.

Many find success using paleo as an elimination protocol—following it strictly for one to two months, then thoughtfully reintroducing foods while observing how their body responds. This personalized approach helps identify which foods truly serve your individual wellness.

The Potential Benefits of Paleo Living

What might you experience when embracing paleo? Research offers some encouraging insights.

Many people discover paleo while seeking sustainable weight management. A comprehensive review of studies found that paleo eating may support healthy weight loss and waist circumference reduction. However, sustainability remains key—finding an approach you can maintain long-term matters more than short-term results.

Another promising area involves cardiovascular health. Some research suggests paleo might help support healthy blood pressure , though more studies will help clarify these benefits.

Regarding cholesterol, two studies have shown meaningful improvements in cholesterol markers. While we need more comprehensive research, these initial findings are encouraging.

Many people report experiencing improved digestion, better energy balance, and enhanced mood when following paleo principles. While individual experiences vary, these personal testimonials add to the growing interest in ancestral eating patterns.

Important Considerations

When approached thoughtfully, paleo eating presents minimal risks for most people. However, awareness of potential nutritional gaps helps ensure success.

Standard paleo eating may provide less calcium and vitamin D than conventional diets. The higher saturated fat and protein content also deserves consideration, particularly for those with existing kidney or heart concerns.

Fiber intake requires attention too—consciously including plenty of fiber-rich vegetables and fruits helps maintain digestive wellness.

We always recommend consulting with your healthcare provider before making significant dietary changes. This becomes especially important if you have existing health conditions or concerns.

If you have a history with disordered eating, please work closely with both your doctor and therapist before exploring any new eating approach. Your wellbeing always comes first.

A Week of Paleo Inspiration

Wondering what paleo looks like in practice? Here's a sample week to spark your creativity:

Monday

Breakfast: Free-range eggs with bacon, sautéed spinach and heirloom tomatoes
Lunch: Wild-caught tuna salad with crisp lettuce, bell peppers, and olive oil
Dinner: Grass-fed beef stir-fry with seasonal vegetables

Tuesday

Breakfast: Vegetable-packed omelet with fresh herbs
Lunch: Pan-seared salmon with garlicky greens
Dinner: Comforting chicken and vegetable soup

Wednesday

Breakfast: Roasted sweet potato topped with poached egg and sautéed vegetables
Lunch: Chicken salad with toasted pecans and fresh greens
Dinner: Bunless burgers with crisp garden salad

Thursday

Breakfast: Mixed berries and apple slices with almond butter
Lunch: Chicken and avocado lettuce wraps
Dinner: Herb-crusted pork with colorful salad

Friday

Breakfast: Banana chia seed pudding with cinnamon
Lunch: Strawberry spinach salad with crispy bacon
Dinner: Roasted chicken with root vegetables

Satisfying Paleo Snacks

Between meals, enjoy these nourishing options:

Crispy plantain chips
Trail mix with berries and nuts
Seed crackers with prosciutto and guacamole
Fresh veggie sticks with avocado dip
Dark chocolate squares
Hard-boiled eggs
Apple slices with almond butter
Creamy chia pudding
Green smoothies
Warming soups
Colorful salads

Beginning Your Paleo Journey

Ready to explore paleo for yourself? Here's how to start with confidence:

Partner with Your Healthcare Team

Before making any significant dietary shift, connect with your doctor. They'll help determine if paleo aligns with your health needs and can offer personalized guidance for your journey.

Find Your Community

Embarking on dietary changes feels more manageable with support. Whether family members join you or you connect with online communities, having companions makes the journey more enjoyable and sustainable.

Consider exploring paleo-focused forums, social media groups, and blogs where you can share experiences and find encouragement. Knew Health Members get access to certified health coaches as part of their Membership . They're wonderful resources for dietary education, goal setting, and accountability as you work to improve your wellness.

Discover Delicious Paleo Recipes

While many paleo meals are beautifully simple—combining quality proteins with vegetables and healthy fats—variety keeps things interesting. Explore the wealth of paleo cookbooks, blogs, and recipe collections available. Create a collection of appealing recipes and make a shopping list of ingredients you'll need.

Refresh Your Pantry

If non-paleo foods like pasta, candy, or processed snacks feel too tempting, consider donating them to a local food bank. This creates space—both physically and mentally—for your new approach.

Stock Up on Whole Foods

Fill your kitchen with paleo-friendly options, including plenty of convenient snacks. Reading ingredient labels becomes second nature as you learn to identify hidden sugars and additives.

Consider Strategic Supplementation

Since paleo may provide less calcium, vitamin D, and dietary fiber than conventional diets, thoughtful supplementation can help bridge any gaps. Knew Health Members enjoy generous discounts on quality supplements , one of many valuable services we offer our Community.

The Paleolithic diet celebrates whole, unprocessed foods and ancestral wisdom. While research continues to evolve, existing studies suggest potential benefits for weight management and overall wellness. If you're curious about exploring paleo, begin by having an open conversation with your healthcare provider about whether this approach aligns with your individual health journey.

RESOURCES

de Menezes, E. V. A, et al. (2019). Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6647066/

Jönsson, T. et al. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. https://pubmed.ncbi.nlm.nih.gov/19604407/

Osterdahl, M. et al. (2008). Effects of a short-term intervention with a paleolithic diet in healthy volunteers. https://pubmed.ncbi.nlm.nih.gov/17522610/

Wang, C. et al. (2016). Macro-Process of Past Plant Subsistence from the Upper Paleolithic to Middle Neolithic in China: A Quantitative Analysis of Multi-Archaeobotanical Data. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0148136

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Meditation: How (and Why) To Get Started

Mon, 17 May 2021 19:03:14 GMT

Healthcare can be costly, but what if we told you that one of the best ways to improve your health is completely free?

We're talking about meditation, which is one of the simplest science-backed ways to enhance your wellness. This is something nearly everyone can practice in as little as a minute a day, and it can help you feel better almost immediately.

Whether you take a mindful moment in the shower or while sweeping your floors, it's a wonderful way to tune into your thoughts, build self-awareness, and find peace on a chaotic or challenging day.

Interested in learning more about this powerful tool? Let's explore together.

What exactly is meditation?

You might have heard that meditation is about "clearing your mind." Many people believe they need to empty their head of thoughts in order to meditate—and because this feels nearly impossible, they become discouraged and give up.

The truth is that meditation isn't about clearing your head of thoughts—it's about paying attention to the thoughts you do have.

Imagine you're standing at a busy train station. Every train represents a thought. It's tempting to climb onto the train—follow the thought—or feel overwhelmed by the sights and sounds. It's also tempting to wonder where the trains are going, feel anxious about your destination, or worry about the trains other people are boarding.

Meditation is about simply watching the trains go by. You don't need to board any trains, reach any destinations, or go anywhere. You are simply observing those thoughts. Some describe meditation as turning your attention inward—in other words, becoming aware of the thoughts that are floating through your mind.

You've probably been in a meditative state of mind before while walking, peeling potatoes, or washing dishes. This is generally called "mindfulness." It could also be described as getting "in the zone" or "tuning into your thoughts."

What meditation is NOT

There are many misconceptions about meditation that prevent people from practicing. Many people think of meditation as something ultra-spiritual that involves sitting cross-legged and saying "ohm." And while this meditation practice exists, you don't have to do this to experience the benefits.

Meditation does not have to involve:

Closing your eyes
Taking expensive courses
Using complicated apps
Spirituality

Meditation looks different to different people—that's the beauty of it. The wonderful news is that you can practice in a way that feels best to you. If you're religious and would like to combine meditation with prayer, wonderful! If you'd like to use a meditation app, go for it! But if you don't, that's perfectly okay too.

Why is meditation important?

Meditation is most commonly used to manage stress. Stress reduction is essential for good health. Not only does it feel overwhelming in the moment, but it can actually contribute to long-term health conditions. For example, when left unmanaged, overwhelming stress can lead to depression and anxiety disorders.

Stress also elevates your cortisol levels. While this is normal occasionally, if your cortisol levels remain elevated for extended periods, it can directly affect your health. High cortisol levels cause your body to produce more cytokines, which are chemicals that create inflammation.

Stress can contribute to:

Poor sleep
High blood pressure
Blood sugar issues
Poor concentration
Harmful changes in appetite

So, managing stress is one of the best ways to protect both your mental and physical wellness. Of course, stress is inevitable—we can't avoid it, nor should we! But learning to cope with stress in a healthy way can help keep those cortisol levels balanced. Effective stress management can improve your quality of life, supporting you in feeling both happy and healthy.

What does scientific research say about meditation?

Although meditation might seem a bit "out there," extensive scientific research has been conducted on meditation. And the results are encouraging—it works.

First, meditation does actually reduce stress, according to one review that looked at studies involving over 3,500 people.

Second, meditation seems to support those with diagnosed mental health conditions. The above-mentioned review concluded that meditation can improve symptoms of depression and anxiety. Another review found that transcendental meditation (TM), a specific form of meditation, reduced the symptoms of anxiety significantly. It also seems to help with post-traumatic stress disorder (PTSD), according to another review .

And your physical wellness can benefit from meditation, too. Meditation can reduce inflammation, according to one study that involved an eight-week meditation program. This makes sense, because we know stress increases cortisol, which increases inflammation.

Studies have revealed that meditation might support those with stress-related conditions such as fibromyalgia , irritable bowel syndrome , and insomnia . And, interestingly, it seems to reduce blood pressure in those with high blood pressure—a health condition that can contribute to various life-threatening issues.

And if you struggle with chronic pain, meditation might be helpful for that , too.

In fact, there's so much scientific evidence for the benefits of meditation that there are too many to list here.

What's the easiest way to meditate?

Much like exercise, meditation is best done consistently. Building a habit and practicing it every day seems to be beneficial, according to the studies mentioned above.

One way to build a meditation habit? Start with just one minute a day. Really!

Many of us feel intimidated by the idea of sitting down for ten minutes to meditate. You might worry that you can't sit still for that long, or you might have a packed schedule that makes it hard to find ten minutes to yourself. The wonderful news is that you don't need to meditate for long periods for it to be effective.

In Dan Harris's book "Meditation for Fidgety Skeptics," he suggests beginners start meditating for 60 seconds at a time. Pretty much everyone has 60 seconds of alone time each day, even if it's just when you're in the shower or just before you get out of bed.

What can 60 seconds of meditation do?

As Harris explained in an interview with NPR , this minute of self-awareness will help you realize how busy your thoughts are. You will probably notice how wild and continuous your thoughts can be. "We are having this nonstop conversation with ourselves about which most of us are unaware. But when you tune into it, you see how negative, repetitive, ceaselessly self-referential it is," he explained.

This helps us learn not to believe that nonstop voice inside our head, the one that can be negative, critical, or self-defeating. Instead of obeying that voice that says, "You should stay in bed today instead of getting in your daily walk," you can recognize it for what it is: just a thought.

And what's more is that 60 seconds of meditation a day helps you build a habit. Once you're comfortable with one minute of meditation, you can try two, three, five, ten—as much as you want—because you'll realize how valuable and accessible it can be.

There are other easy ways to meditate:

Use a guided meditation on YouTube.
Meditate while taking a walk: focus on putting one foot in front of the other, even if it's just up and down your house.
Try mindful eating. Turn your attention to the sights, smells, and tastes of a cup of tea or piece of chocolate.
Do mindful movement, like through a regular yoga practice .
Focus on the feeling of your breath.
Repeat a mantra that feels meaningful to you.

Feel free to experiment with different meditation styles until you find something you enjoy. The more enjoyable it is, the easier it is to maintain, but challenging yourself can be helpful, too. Alternatively, you can keep switching your meditation practice up to keep things interesting!

Meditating during difficult times

Saying you're too busy to meditate is like saying you're too hungry to eat or too tired to sleep: when it feels impossible, it's a sign that you really need to practice it. Meditation is most helpful to us in times of busyness and stress, so try to carve out a minute or two to tune into your thoughts.

You can meditate while:

Sitting in traffic
Lying in bed
Commuting on public transportation
Brushing your teeth
Gardening
Exercising
Cleaning
Cooking

Remember, you don't need to close your eyes to practice. Just give yourself a moment to listen to your internal world.

Here at Knew Health, we understand the value of tools like meditation. As a health sharing Community, we're not health insurance—we're something different. We're a group of like-minded individuals who support each other's wellness journey. Our Members appreciate having control over their healthcare choices, including integrative and alternative care options that resonate with their values.

Through our Self-Care Credit, Members can explore various wellness practices that support their overall health. With monthly contributions that are often more affordable than traditional insurance premiums, our Members find peace of mind knowing their Medical Needs may be eligible for sharing through our Community. We believe in empowering you to take charge of your wellness, and meditation is just one of many tools available on this journey.

Want to learn more about how our Community supports proactive wellness? Explore our Member Services to see how we're different from traditional healthcare approaches.

RESOURCE LIST

Aman, M. A. et al. (2018). Evidence-Based Non-Pharmacological Therapies for Fibromyalgia. https://pubmed.ncbi.nlm.nih.gov/29619620/
Bai, Z. et al. (2015). Investigating the effect of transcendental meditation on blood pressure: a systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/25673114/
Cearly, S. M. et al. (2017). Irritable Bowel Syndrome: The effect of FODMAPs and meditation on pain management. https://www.sciencedirect.com/science/article/abs/pii/S1876382017301014
Goyal M, et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. DOI: 10.1001/jamainternmed.2013.13018
Hilton L, et al. (2017). Mindfulness meditation for chronic pain: Systematic review and meta-analysis. DOI: 10.1007/s12160-016-9844-2
Hilton, L. et al. (2017). Meditation for posttraumatic stress: Systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/27537781/
Martin, R. (2018). 'Meditation For Fidgety Skeptics' Offers Practical Advice For Stressed-Out Cynics. https://www.npr.org/transcripts/575167967
Ong. J. et al. (2014). A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia. https://academic.oup.com/sleep/article/37/9/1553/2416992
Orme-Johnson DW. (2014). Effects of the Transcendental Meditation Technique on Trait Anxiety: A Meta-Analysis of Randomized Controlled Trials. https://www.liebertpub.com/doi/abs/10.1089/acm.2013.0204
Rozenkrans, M. A. (2013). A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. https://www.sciencedirect.com/science/article/abs/pii/S0889159112004758
Rusch HL, et al. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. ncbi.nlm.nih.gov/pmc/articles/PMC6557693/
Saaed SA, et al. (2019). Depression and anxiety disorders: Benefits of exercise, yoga, and meditation. aafp.org/afp/2019/0515/p620.html
Shi L, et al. (2017). Meditation and blood pressure: A meta-analysis of randomized clinical trials. https://journals.lww.com/jhypertension/Abstract/2017/04000/Meditation_and_blood_pressure__a_meta_analysis_of.5.aspx

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

Understanding Your Blood Work: Fasting Insulin Test

Tue, 04 May 2021 21:20:00 GMT

Diabetes, pre-diabetes, and blood sugar issues like metabolic syndrome and hypoglycemia are serious conditions that can significantly impact your quality of life. Yet many people living with these conditions don't even know they have them.

What's concerning is that standard medical tests often miss the early warning signs of blood sugar issues before they develop into full-blown conditions. Even with regular check-ups, your doctor might not detect that you're at risk until much later in the progression.

Here's something important to understand: type 2 diabetes doesn't appear overnight. It typically begins with a condition called insulin resistance, which can develop silently over many years before showing up on standard blood sugar tests. By the time you receive a diagnosis of pre-diabetes or type 2 diabetes, the underlying issue has often been present for quite some time.

At Knew Health , our mission is to empower you to achieve optimal wellness – whatever that looks like for your unique situation – while being proactive about your health. We facilitate and provide discounted diagnostics blood work tests that can help you identify irregularities early, prevent health conditions from developing, and detect chronic conditions when they're most treatable.

That's why we've made the fasting insulin test available to all Knew Health Members . Making this test part of your regular health screening is one powerful way to protect your long-term wellness.

What is the fasting insulin test?

When it comes to blood sugar challenges, early detection makes all the difference. Identifying potential issues early can help you take action before they develop into chronic conditions.

This is where the fasting insulin test becomes invaluable. The fasting insulin test – which is different from the fasting glucose test – is one of the most accurate tools available for detecting trends toward pre-diabetes. We like to call it the "pre-pre-diabetes test" because it measures your insulin levels, which typically become imbalanced long before glucose or HbA1C levels show any problems.

Most doctors screen patients for diabetes using the fasting glucose test. When that test comes back normal, they'll tell you everything looks fine. Unfortunately, this approach doesn't always catch potential blood sugar issues in their early stages. Your body is remarkably adaptable and will often compensate by raising insulin levels to keep your blood glucose and HbA1c within normal ranges.

Even when your blood glucose test results appear perfectly healthy, you could still be in the early stages of developing a blood sugar issue. The fasting insulin test, however, can reveal these hidden imbalances.

To be clear, blood glucose and HbA1C testing provide valuable information, but the fasting insulin test offers unique insights for predicting early signs of blood sugar challenges.

At Knew Health , we encourage you to discuss your fasting insulin test results and your HbA1c test results with your doctor and your Health Coach to develop a personalized wellness plan.

What is insulin resistance?

As we mentioned, this test is one of the best ways to detect insulin resistance. But let's explore what insulin resistance actually means for your body.

Insulin is a vital hormone that your body produces. It manages your blood sugar levels and plays a key role in the metabolism of fat and protein. When you eat carbohydrates, your blood sugar levels naturally rise. Your pancreas detects this increase and releases insulin. This insulin then travels throughout your body, signaling your cells to absorb sugar from your blood and use it for energy.

This process is essential because extremely high blood sugar can be toxic to your body – in fact, it can be life-threatening.

Insulin resistance occurs when your cells become less responsive to insulin's signals. When this happens, your pancreas needs to produce more insulin to achieve the same effect, which drives up your insulin levels.

This condition has become surprisingly common in our modern world. According to the Centers for Disease Control, up to 1 in 3 Americans have insulin resistance. Unfortunately, many people live with it unknowingly for years.

Insulin resistance can lead to blood sugar imbalances. And elevated blood sugar from diabetes — when left unaddressed — can develop into metabolic syndrome, a significant risk factor for cardiovascular disease.

Who should get the fasting insulin test?

Considering that one-third of Americans have insulin resistance, we highly recommend everyone consider an annual fasting insulin test. However, it's especially important to have this test done if you're experiencing any symptoms that might indicate insulin resistance.

The good news is that all Knew Health Members have access to this test through our laboratory diagnostics partner.

What are the symptoms of insulin resistance?

The following are common signs that might indicate insulin resistance:

Acne
Weight gain, especially around the midsection
Fatigue after eating
Frequent dizziness
Feeling weak or shaky
Needing to eat frequently for energy
Hormone imbalances, including PCOS and fertility challenges in women
Craving carbohydrate-rich foods (such as pasta, bread, sugar)

As a precautionary measure, we recommend getting fasting insulin tests done even if you don't have these symptoms.

What do the results of my fasting insulin test mean?

What's a normal result for the fasting insulin test?

This isn't quite the right question to ask. Unfortunately, "normal" levels aren't necessarily optimal , because so many people have insulin resistance. "Normal" is just a statistical average of the general population's results. We aim for "optimal/functional levels," not just "normal" or "high-normal" levels.

The optimum fasting insulin levels are less than 8 (or even better, around 4 or 5). This indicates you're not creating high insulin demand. Your body is producing insulin at optimal levels. Levels higher than 8 suggest some degree of insulin resistance.

Here at Knew Health , we want to help you achieve optimal levels to help prevent future issues from developing. Our goal is to help you uncover and address any imbalances now to support your long-term wellness.

What if my fasting insulin test results are less than optimal?

If your results are less than optimal, there's no need to panic! The positive news is we've identified a trend toward pre-diabetes early, which means there's plenty of time to turn things around. By being proactive about your health, you've taken an excellent step toward your future wellness.

Fortunately, you can make changes now to help prevent the development of chronic blood sugar conditions.

And here's something encouraging: plenty of research has shown insulin resistance, metabolic syndrome, pre-diabetes, and even type 2 diabetes can be addressed through diet and lifestyle changes, as the National Institute of Diabetes and Digestive and Kidney Diseases website states.

We encourage you to engage your primary healthcare provider, as well as Health Coaches, to evaluate your results and work together to create positive, sustainable lifestyle changes.

Change your diet

One of the most effective approaches is reducing your intake of carbohydrates while increasing your intake of healthy fats. This is often called a low carb, high fat (LCHF) diet. Now, this doesn't mean you need to eliminate carbs completely, but it might involve reducing them more than you'd expect.

You might be thinking, "I don't eat sweets often. I already have a healthy diet!" That may be true, but many of us consume high levels of carbohydrates without realizing it. For example, juices are often loaded with sugar, and certain fruits and vegetables can be surprisingly high in carbs.

We recommend increasing your intake of healthy, stable fats. This can include extra virgin olive oil, avocado oil, coconut oil, and fish oil (either from wild-caught salmon or omega-3 supplements ). Nuts, avocados, fatty fish, dark chocolate, and whole eggs can also provide beneficial fats.

Some tips for decreasing your carb intake:

Keep high-fat snacks on hand for when you need them, like full-fat yogurt or seed crackers with guacamole
Have some low-carb go-to meals for busy days, like scrambled eggs with avocado, or a simple salad
Try a meal delivery service with low-carb options
Avoid fruit juices and high-carb smoothies
Find low-carb treats made with dark chocolate or coconut
Opt for full-fat dairy products

We recommend talking to a doctor before making any major dietary changes.

Increase exercise

You've probably heard that the more muscle you have, the more efficiently your body burns fat. The same principle applies to insulin. When you build muscle, it helps move glucose out of the bloodstream and into cells, which naturally supports healthy insulin levels.

Because of this, you'll want to focus on exercises that effectively build muscle.

This can include:

High-intensity interval training (HIIT) or "burst" training
Weight lifting
Yoga

HIIT is a type of exercise where you work out intensely for 30 seconds to 1 minute, rest for 3 to 5 minutes, then repeat. If you're pressed for time, interval training may be perfect for you, as you can complete an effective workout in as little as 15 to 20 minutes.

In fact, a recent study showed that while both moderate and high-intensity training had positive impacts on subjects' blood sugar levels, the moderate-level group experienced only half the benefits of the high-intensity training group. That's right: sometimes less time exercising can yield more benefits when done at higher intensity!

Struggling to get moving? Find a way to make it enjoyable. Purchase a fitness tracker, try an online challenge, or find an accountability buddy. You can talk to your Health Coach if you're finding it challenging to stay motivated.

Sleep well, live well

In our busy lives, it's often challenging to find enough time to rest. This can have significant implications for our health.

Research shows that sleep plays a crucial role in your body's ability to maintain balanced metabolism and insulin levels. If your insulin levels come back too high despite a healthy diet and exercise routine, insufficient or poor-quality sleep could be the missing piece.

For optimal health and blood sugar balance, we encourage Members to aim for between 7.5 and 9 hours of restful sleep per night. If you're having trouble falling asleep or staying asleep, that's an issue worth addressing right away.

Your Knew Health Coach has a powerful, practical toolbox to help you sleep better. For some helpful starting points, check out our previous article on sleep hygiene tips.

Manage stress effectively

There are many ways chronic stress can affect your blood sugar levels — from triggering comfort eating as a way to regulate your stress response to disrupting your sleep, which leads to more blood sugar challenges. It can also impact your immune system .

Bottom line: managing stress daily is essential for maintaining healthy insulin levels and supporting your overall wellness.

To reduce stress, you might try the following:

A creative hobby. Creative activities help us process emotions, relax, and express ourselves.
Exercise. You already know that exercise supports healthy insulin levels, but it also helps release stress and anxiety.
Meditation. It might sound simple, but research shows that meditation really does reduce stress and anxiety .
Journaling. Writing can help with both anxiety and depression .
Therapy. Whether you're going through a difficult time or not, therapy can help you develop healthy stress management strategies.
Quality time. Spending meaningful time with people you love is a wonderful way to unwind.

Whatever approach resonates with you, make it a point to practice at least one stress-relieving activity every single day. These seemingly simple lifestyle choices are actually quite powerful in supporting blood sugar balance and improving your general wellbeing.

Our Knew Health Coaches help our Members create stress-busting routines and habits that work for their unique lifestyles.

Recap: What you need to know about the fasting insulin test

Blood sugar conditions take years to develop, and most standard tests fail to detect the signs of pre-pre-diabetes.
The fasting insulin test can help you detect insulin resistance early.
Optimal insulin levels are below 8.
You want optimal levels, not just "normal" or "high-normal" levels.
While genetics can play a role, lifestyle changes can often help prevent insulin problems.
Diet, exercise, sleep, and stress management all play key roles in keeping insulin levels balanced.
Studies have shown that working with a Health Coach — like those at Knew Health — significantly helps people manage chronic conditions, including blood sugar issues.

Do you need support with a blood sugar issue? Or do you suspect you may be at risk for developing such a condition? If so, we encourage you to reach out to your healthcare provider.

Visit our Services page to learn more about how Knew Health can empower you to be more proactive with your health. We provide you with the resources you need to reach and maintain your optimal, individual wellness, and we support our Community when unexpected accidents and illnesses happen.

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

10 Natural Ways To Strengthen Your Immune System

Mon, 26 Apr 2021 18:44:01 GMT

When the COVID-19 pandemic first arrived, it became crystal clear just how precious our immune systems truly are. Like many of you, we found ourselves searching for ways to naturally support our body's defenses—not out of panic, but from a place of empowerment and self-care.

If you're someone who values taking control of your health naturally, who believes in the power of prevention over treatment, and who wants practical, science-backed strategies that actually work, you're in the right place. We understand that navigating health information can feel overwhelming, especially when you're trying to make the best choices for yourself and your family.

Here's what we've learned about the most effective, natural ways to strengthen your immune system—approaches that honor both traditional wisdom and modern science.

What does it really mean to support your immunity?

When we talk about "strengthening" our immune system, we're really talking about creating the optimal conditions for your body to protect itself naturally. There's no magic test that shows us exactly how strong our immune system is—the best indicator is simply how resilient we feel and how well our bodies handle the challenges that come our way.

We want to be clear: when it comes to COVID-19 specifically, the most effective protective measures remain washing your hands frequently, practicing social distancing, and wearing masks when appropriate. These simple actions protect both you and your community.

Here's what we know for certain: while we can't control everything about our health, we absolutely have the power to make choices that support our overall wellbeing. Some people are naturally more resilient than others, and some face unique health challenges that affect their immune function. What matters is working with what we have and making sustainable changes that feel good for our bodies.

Whether we're facing a pandemic, flu season, or just the everyday stresses of life, there are evidence-based ways we can support our natural defenses. While these approaches aren't magical shields against illness, they can help us feel more confident and resilient in our daily lives.

1. Embrace antioxidant-rich foods

You've probably heard about antioxidants, but let's talk about what they actually do for us. Think of antioxidants as your body's cleanup crew—they protect your body from free radicals, those unstable compounds that can trigger inflammation and stress your immune system.

The beautiful thing is that nature has provided us with an abundance of these protective compounds. You'll find them in:

Colorful vegetables like broccoli, spinach, sweet potatoes, and carrots
Vibrant fruits, especially dark berries, cherries, and red grapes
Nourishing legumes like red beans, black beans, and pintos
Warming spices such as clove, cinnamon, turmeric, oregano, and thyme
Wholesome seeds and nuts

While supplements have their place, we've found that getting antioxidants from whole, unprocessed foods is both more affordable and more effective. Plus, when you choose whole foods, you're giving your body a complete package of essential nutrients that work together beautifully.

2. Choose nourishing, healthy fats

Not all fats are created equal, and the right kinds can actually be powerful allies for your immune system. Healthy fats, like those found in olive oil , help protect against chronic inflammation that can weaken your body's natural defenses. Omega-3 fatty acids are particularly wonderful for reducing inflammation throughout your body.

You can find these healing fats in olive oil, fatty fish like salmon and sardines, creamy avocados, and tiny powerhouses like chia seeds. If you're not getting enough from food alone, a high-quality supplement can help fill the gap.

3. Be mindful about sugar

We're not here to make you feel guilty about enjoying life's sweet moments—we're all human, after all. But understanding how excess sugar affects our bodies can help us make choices that serve us better. Too much sugar can contribute to diabetes and heart disease , both of which can compromise our immune function. It can also impact our mood and energy levels.

Small changes can make a big difference. Try reducing the sugar in your morning coffee or tea gradually. Swap sugary drinks for sparkling water with a splash of fresh lemon. Keep nourishing snacks you actually enjoy within reach for when cravings hit. Remember, this is about progress, not perfection.

4. Stay beautifully hydrated

Water is one of the simplest yet most powerful tools we have for supporting our health. Staying well-hydrated helps every system in your body function optimally, including your immune system .

When we're dehydrated, it affects our kidneys, heart, and digestive system—all of which play important roles in maintaining our natural defenses. Dehydration can also leave us feeling sluggish, unfocused, and generally less than our best.

Make hydration easier by keeping a water bottle where you'll see it throughout the day—on your desk, in your car, or in your bag. If plain water feels boring, try sparkling water or add fresh lemon, cucumber, or mint for a refreshing twist.

5. Prioritize restorative sleep

Sleep isn't a luxury—it's when your body does some of its most important healing work. Research consistently shows that quality sleep is crucial for immune function. One fascinating study followed 164 healthy adults and found that those who slept fewer than 6 hours nightly were significantly more likely to catch colds than those who slept longer.

If you struggle with sleep, start by creating an environment that supports rest. Check that your bedroom is cool, dark, and quiet. Invest in comfortable bedding if possible. Sometimes we become so accustomed to our sleeping environment that we don't notice small irritations that could be disrupting our rest.

If sleep remains elusive, consider speaking with your healthcare provider about natural options like melatonin supplements that might help.

6. Move your body joyfully

Regular, moderate exercise has been consistently linked to better immune function, but this doesn't mean you need to become a fitness fanatic. We're talking about activities like brisk walking, swimming, or gentle hiking—movement that feels good and energizing rather than exhausting.

The general recommendation is 150 minutes of moderate activity per week, but remember, this is about finding what works for your body and your life.

The key is finding activities you actually enjoy. Maybe it's dancing to your favorite music, walking on the beach, practicing yoga, or playing with friends or family. Make movement as enjoyable as possible—this isn't punishment, it's self-care.

If motivation is challenging, try using a step tracker or apps that make fitness feel more like a game. Even just a few minutes of movement daily can make a meaningful difference.

7. Nurture your emotional wellbeing

We all know that stress affects how we feel, but it also has a profound impact on our immune system. When we're chronically stressed, our bodies simply can't function at their best.

During particularly stressful times, it's okay to scale back on commitments. You don't need to say yes to every request or take on extra responsibilities when you're already stretched thin. This isn't selfishness—it's wisdom.

Instead, prioritize activities that help you feel centered and calm. Meditation might sound cliché, but there's solid science behind its benefits. Journaling, gentle stretching, spending time in nature, or connecting with people you care about can all help manage stress naturally.

Creative hobbies are wonderful for processing emotions while bringing joy into our lives. If you need additional support, speaking with a therapist can be incredibly valuable. Online therapy options like BetterHelp and Talkspace can make professional support more accessible and affordable.

The goal is finding stress-management strategies that feel natural and sustainable for you. We all handle stress differently, so give yourself permission to experiment until you find what works.

8. Consider targeted supplementation wisely

It's important to note that the National Institutes of Health (NIH) has found no evidence supporting supplements as prevention or treatment for COVID-19 specifically.

That said, certain nutrients are essential for optimal immune function, and if you're deficient in these areas, thoughtful supplementation might help support your overall health. Some supplements that research has connected to immune support include:

Vitamin C
Vitamin D
Zinc
Elderberry
Echinacea
Probiotics

We strongly encourage you to work with a healthcare provider before starting any supplement regimen. They might recommend blood work to check for specific deficiencies, ensuring you're addressing your actual needs rather than guessing.

9. Soak up some sunshine

Sunlight is truly one of nature's most underappreciated health tools. When your skin is exposed to sunlight, your body produces vitamin D naturally—and as we mentioned, this vitamin plays an important role in immune function.

Sunlight also helps regulate our circadian rhythms—your body's internal clock that signals when to feel alert and when to wind down for sleep. If you've been struggling with sleep patterns, try getting some morning sunlight each day.

Of course, we want to be smart about sun exposure. A few minutes of morning or late afternoon sun can be beneficial, but always use quality sunscreen if you'll be outside for extended periods.

10. Build a relationship with healthcare providers

Regular check-ins with healthcare providers aren't just about addressing problems—they're about maintaining your health proactively. Many conditions that can affect immune function, including diabetes and autoimmune conditions, are much more manageable when caught early.

This proactive approach aligns perfectly with taking control of your health rather than simply reacting to problems as they arise. Don't forget about dental health either—regular dental check-ups are an important part of your overall wellness picture.

Your journey toward stronger immunity starts today

Whether we're navigating a pandemic, flu season, or just wanting to feel our best day-to-day, these natural approaches can help support our body's incredible ability to protect and heal itself. While no strategy is foolproof, these evidence-based practices can help you feel more confident and resilient.

If these changes feel overwhelming, remember that small steps lead to big transformations. You don't need to overhaul your entire life overnight. Choose one area that resonates with you—maybe it's getting to bed an hour earlier, taking a short daily walk, or adding more colorful vegetables to your meals. Build these positive habits gradually, celebrating each small victory along the way.

Your health is absolutely worth investing in, and you have more power than you might realize to influence how good you feel each day. We're here to support you on this journey toward better health and greater peace of mind.

RESOURCES

Aranow, C. (2011, August). Vitamin D and the immune system. ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
Drake VJ. (2016). Immunity in depth. lpi.oregonstate.edu/mic/health-disease/immunity
Getting your vitamins and minerals through diet. 2020. https://www.health.harvard.edu/womens-health/getting-your-vitamins-and-minerals-through-diet
Grant WB, et al. (2020). Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths. DOI: 10.3390/nu12040988
Healthy diet fights infection by boosting immune system. (2013). nutritionletter.tufts.edu/healthy-eating/healthy-diet-fights-infection-by-boosting-immune-system
Mayo Clinic Staff. (2013). Chronic stress puts your health at risk mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
Overview of the immune system. (2013). niaid.nih.gov/research/immune-system-overview
White blood cells. (n.d.) fi.edu/heart/white-blood-cells

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

A Guide to Dietary Supplements: The Good, The Bad, and How To Use Them

Wed, 31 Mar 2021 21:07:34 GMT

We get it – navigating the world of supplements can feel overwhelming. Most of us turn to supplements hoping they'll give our health that extra boost we're looking for. And you're not alone in wanting to make sure you're doing everything right for your body and your family's wellbeing. Before we dive into using supplements, let's explore this together – understanding both the wonderful benefits and important considerations that come with dietary supplements.

You've probably seen supplements marketed as "silver bullets" – promising they'll automatically make you feel and look amazing. We wish it were that simple! The reality is a bit more nuanced: sometimes they provide incredible benefits, and other times they might not give you the results you're hoping for. In some cases, using dietary supplements incorrectly can even come with health risks we want to help you avoid.

Here's what's beautiful about supplements when used thoughtfully: they truly live up to their name by supplementing our diet, providing us with nutrients we might not be getting enough of from food alone. We all have daily nutritional needs – specific amounts of vitamins and minerals our bodies crave each day – but let's be honest, it's not always possible to meet those needs perfectly through food alone. This is where supplements can become our supportive allies.

Many of us believe dietary supplements can strengthen our immune system, help compensate for those less-than-perfect eating days, or support our overall health journey. And while this can absolutely be true, we also want to make sure you're aware of some important considerations so you can make the best choices for your unique situation.

The Beautiful Benefits of Using Dietary Supplements

Your amazing body needs specific vitamins and minerals to function at its best. When we don't get enough of these essential nutrients, it can impact both our physical energy and mental clarity – and nobody wants that!

Dietary supplements can be incredibly beneficial for so many of us. Your healthcare provider might suggest a dietary supplement if you're facing a specific health concern or if your current diet has some limitations.

1. They Support a Limited or Challenging Diet

If you're blessed with a healthy diet full of variety, supplements might not be necessary since you're likely getting everything you need from your meals. But here's the thing – many of us have dietary limitations for various reasons. Maybe you don't have access to the highest quality foods, or perhaps you avoid certain foods for health, ethical, or personal reasons.

Take our plant-based friends, for example. Vegans and vegetarians are often encouraged to take vitamin B12 supplements , since getting sufficient B12 from plant-based foods alone can be challenging. If you're avoiding certain foods for whatever reason, the right supplement might help you fill those nutritional gaps beautifully.

2. Supplements Can Be Medically Necessary for Certain Conditions

For many of us, dietary supplements aren't just helpful – they're medically necessary. In these situations, your trusted doctor will guide you toward supplements that address your specific needs. For instance, if blood work reveals an iron deficiency, your healthcare provider will likely recommend an iron supplement to help get you back on track.

There are also life situations where supplements become especially important. During those long winter months or if you live somewhere with limited sunshine, a vitamin D supplement can be a game-changer. Most expecting mothers are advised to use folic acid supplements to support their baby's healthy development. During flu season, your doctor might suggest vitamin C to give your immune system some extra support.

3. Supplements Can Help Our Picky Eaters (Kids and Adults!)

Let's be real – we all have foods we're not crazy about, and some of us (or our little ones) are pickier than others. If you or someone in your family struggles to eat certain foods, especially entire food groups like vegetables or legumes, supplements might provide some peace of mind.

This is especially true for our children. Kids often go through phases where certain foods become completely unappetizing to them. We've all been there – or know a child who survived on nothing but chicken nuggets and crackers for what felt like forever! While supplements can't replace a balanced diet, they might help bridge the gap during these challenging phases.

Important Considerations and Potential Drawbacks

While dietary supplements can be wonderful allies in our health journey, they also come with some important considerations we want you to be aware of. Some companies tend to overstate the benefits of supplements, which can lead to unrealistic expectations.

1. Supplements Aren't Always Necessary

As Harvard Health Online wisely points out, supplements aren't necessary for everyone. If you're enjoying a healthy, varied diet that's rich in all the nutrients you need, and your blood work shows no deficiencies, supplements might not actually provide additional benefits. Taking excess vitamins won't make you superhuman!

Your body is incredibly smart and has natural limits for how much of each nutrient it can absorb. When you reach that limit, your body typically excretes the excess – meaning those expensive supplements might literally end up down the drain.

Given how much quality supplements can cost, it makes sense to only use ones you truly need. If you're unsure which supplements might benefit you, having an honest conversation with a healthcare professional you trust is always a wise investment.

2. Certain Supplements Can Be Risky When Used Incorrectly

Here's something that might surprise you – it's actually possible to take too much of certain supplements, and this can sometimes be harmful.

While your body usually handles excess nutrients well by excreting them, sometimes your liver and kidneys can struggle to process too much of certain vitamins or minerals. For example, excessive vitamin A can lead to a condition called hypervitaminosis A, which can potentially damage your organs, particularly your kidneys. Too much iron can cause iron poisoning, leading to stomach discomfort and, in severe cases, potentially serious liver and brain complications.

Certain supplements should also be avoided during pregnancy, including high doses of vitamins A and E, as well as herbs like goldenseal and black cohosh.

Additionally, supplements can sometimes interact with medications in unexpected ways. For instance, vitamin K can affect how well blood thinners work, while St. John's Wort can interfere with oral contraceptives and antidepressant medications.

This is why it's so important to keep your doctor informed about any supplements you're taking, especially when starting new medications.

3. The Supplement Industry Has Limited Regulation

The Food and Drug Administration (FDA) does regulate dietary supplements in the US, but not as strictly as prescription or over-the-counter medications.

Under the Dietary Supplement Health and Education Act (DSHEA) , the FDA doesn't review and approve supplements before they hit the market. While they can remove supplements after people report problems, they can't take a preventative approach by testing for safety beforehand.

What this means for you is that supplement quality can vary significantly between brands. Some less reputable companies might mislabel their products or include too much or too little of the active ingredients.

To protect yourself and your family, it's worth investing in high-quality supplements from trusted brands, even if they cost a bit more. Your health and peace of mind are absolutely worth that investment.

How to Use Supplements Wisely and Safely

To get the most benefit from supplements while avoiding potential risks, here's how to approach them thoughtfully:

Partner with Your Healthcare Provider

Before starting any new supplement routine, connecting with your doctor or healthcare practitioner is one of the best gifts you can give yourself. They can help you determine whether supplements would truly benefit your unique situation, or if there might be other approaches that would serve you better.

Your healthcare provider might recommend blood work to identify any specific nutrient deficiencies. While testing might seem like an expense upfront, it's far more cost-effective than spending money on supplements that aren't actually helping you.

Most importantly, your doctor can advise you on safety considerations. As we mentioned, certain supplements can interact with medications, so if you're taking any medications – whether daily prescriptions or short-term treatments – checking with your healthcare provider first is essential.

Follow Dosage Guidelines Carefully

When your doctor provides specific dosage instructions, follow them precisely. They might also share guidance on timing (like what time of day to take your supplement) and whether to take it with food, as these factors can significantly impact how well your body absorbs the nutrients.

If your doctor hasn't given specific instructions, the packaging label is your next best guide. Pay close attention to the maximum recommended dosage and don't exceed it. Taking too much won't speed up results and could potentially harm your body or simply waste your money.

Choose Quality Brands You Can Trust

Since the FDA doesn't pre-approve dietary supplements, doing your research on brands becomes your responsibility. Look for companies with good reputations, third-party testing, and transparent manufacturing practices. Your healthcare provider might be able to recommend trusted brands they've seen work well for their patients.

Remember: Supplements Support, They Don't Replace

Supplements are designed to do exactly what their name suggests – supplement your diet. While they can be incredibly helpful for people with dietary limitations, they're not meant to replace real, nourishing food. Research consistently shows that improving your overall diet while strategically using supplements when needed is far more effective than relying on supplements alone.

To get the most from your supplements, use them alongside a balanced diet filled with variety. A diet that includes diverse, fresh foods remains the foundation of good physical and mental health.

Supplements can be incredibly beneficial when used thoughtfully and appropriately. The key is making informed, conscious decisions rather than following trends or doing what everyone else seems to be doing. When it comes to your health and your family's wellbeing, taking time to research and consult with trusted healthcare providers is always the wisest approach.

For those of you considering Knew Health, we're excited to share that we have an excellent partnership that allows our Members to receive a 35% discount off MSRP on over 20,000 different supplements and health products from the most trusted brands. This is a wonderful way to reduce your costs on quality health resources, and everything will be delivered right to your door.

For more health resources and additional information about our monthly Membership services, we invite you to explore our Services page or chat with our Support Team whenever it's convenient for you.

Resources

Craig, W. J. 2010. Nutrition concerns and health effects of vegetarian diets. DOI: 10.1177/0884533610385707
Dietary supplements. 2019. https://www.fda.gov/food/dietary-supplements
Getting your vitamins and minerals through diet. 2020. https://www.health.harvard.edu/womens-health/getting-your-vitamins-and-minerals-through-diet
Hammoud, D. et al. 2014. Hypercalcaemia Secondary to Hypervitaminosis A in a Patient with Chronic Renal Failure. DOI: 10.7727/wimj.2011.171
Information for Consumers on Using Dietary Supplements. 2019. https://www.fda.gov/food/dietary-supplements/information-consumers-using-dietary-supplements
Manoguerra, A. S. et al. 2005. Iron ingestion: an evidence-based consensus guideline for out-of-hospital management. DOI: 10.1081/clt-200068842
Pawlak, R. et al. 2013. How prevalent is vitamin B(12) deficiency among vegetarians? DOI: 10.1111/nure.12001

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.

4 Ways Chia Seeds are Champs

Tue, 23 Mar 2021 21:56:47 GMT

What they lack in size, they make up for in strength! Though they're small in size, chia seeds are known for being one of the most powerful and nutrient-rich foods on the planet. In fact, the name "chia" originates from the ancient Mayan word for strength.

So what gives these little black seeds such an impressive reputation? We're here to share just a few reasons why you might want to consider adding some chia to your diet today. As Members of our Community who prioritize wellness and proactive health choices, we know you're always looking for simple ways to enhance your nutrition—and chia seeds deliver exactly that.

They're High in Omega-3 Fatty Acids

In fact, gram for gram, chia contains more omega-3s than salmon. While it's true that chia is very high in the omega-3 ALA (alpha-linolenic acid) which needs to be converted into an active form, such as EPA (eicosapentaenoic acid) or DHA (docosahexaenoic acid), before our bodies can utilize them fully, the benefits are still significant. Studies have shown that incorporating chia into your diet can raise blood levels of EPA by up to 39%. This may help support healthy triglyceride levels in your blood work results—something we encourage our Members to monitor regularly as part of their wellness journey.

They're One of the World's Best Sources of Fiber

Having a high soluble fiber content allows chia seeds to absorb 10-12 times their weight in water, helping increase fullness and slow food absorption. This makes them a powerful ally in your wellness toolkit. Eating a high-fiber diet is a key element of maintaining your gut health, and we know that gut health influences everything from energy levels to immune function. For Members seeking natural, whole-food solutions to support their digestive wellness, chia seeds offer an incredibly simple addition to your daily routine.

14% of Their Weight is Protein

Making them one of the best sources of high-quality protein for plant-foods, and an excellent pantry staple for people who do not eat meat or animal products. While the benefits of protein are immense, combined with its high fiber content, this makes chia a great ingredient for anyone working toward their wellness goals. Whether you're managing your weight naturally or simply ensuring you're getting adequate nutrition, chia seeds support your body's needs without complicated preparation or expensive supplements.

They're Loaded with Antioxidants

These antioxidants protect the fats within the chia seed, but they also help protect the cell molecules within your body from free radicals that may contribute to aging and various health concerns. As Members of a Community that values proactive wellness over reactive care, we understand the importance of incorporating antioxidant-rich foods into our daily meals. It's these small, consistent choices that build the foundation for long-term vitality.

One of our favorite things about chia seeds is how easy it is to work them into your favorite recipes! This simplicity aligns perfectly with our belief that taking control of your health shouldn't be complicated or overwhelming.

Simply toss a handful into your smoothie or oatmeal, add them to your bread and baked goods, or learn how to whip up a delicious (and nutritious!) bowl of chia pudding. These are the kinds of simple, empowering choices that we encourage in our Community—small steps that make a big difference in your overall wellness journey.

Want to learn more about health foods, their benefits, and how you can incorporate them into your everyday meals? We're always adding more resources, recipes, and how-to's to our Knew Health Blog . Together, we're building a Community that supports each other in making informed, heart-centered choices about our health and wellness.

The Pros and Cons of Knew Health

Tue, 09 Mar 2021 20:52:46 GMT

Knew Health is a membership community that helps individuals, families, and businesses share healthcare costs without being traditional insurance. Members make monthly contributions to a Community Fund that covers general wellness, unexpected medical needs, telehealth, health coaching, and more.

Pros of Knew Health

Complete freedom to choose any licensed provider (conventional or alternative) with no networks or referrals.
Average 46% reduction on medical bills through negotiation.
Month-to-month membership — add/remove dependents or cancel anytime.
Share unexpected medical costs after a chosen Initial Unshareable Amount (IUA) of $1,000–$5,000 (capped at 3 per year).
Immediate sharing for general wellness visits, labs, immunizations, and mammograms (no IUA).
Free 24/7 telehealth, 2 annual health coaching sessions, Self-Care Credit, FitOn access, and WellzYperks discounts.
100% of eligible medical needs shared since launch.
Focus on prevention and proactive health to keep costs low for everyone.

How it works (example)

Select $1,000 IUA. A $60,000 surgery bill is negotiated down to $30,000. You pay $1,000; the community shares the remaining $29,000.

Key differences from insurance

You are a self-pay patient with full control. We help you navigate billing and negotiations for fair prices. No long-term contracts or profit-driven restrictions.

We have never failed to share eligible needs. Concierge support and quick sharing (7-14 days average) provide peace of mind.

Our goal is empowerment, transparency, and providing you with a Membership that promotes your health and affords you peace of mind so you can face the day without worry. To take the next step and get all of your questions answered, please reach out to our Team via chat, support@knewhealth.com or 855-542-0050. Or check out our FAQ and be sure to Request Your Pricing .

National Homemade Soup Day

Thu, 04 Feb 2021 20:21:59 GMT

We're back with more nourishing soup recipes to warm your soul! You might remember our first round of cozy winter soups packed with health benefits – today we're excited to share round two with our Community.

No matter where you call home, the winter months create the perfect opportunity to slow down and embrace indoor cooking projects (like these homemade soups) before spring arrives. We understand how tempting it can be to reach for less nutritious comfort foods during colder months, but we're here to remind you that soups offer an incredible way to pack abundant nutrients into one satisfying, warming bowl!

Let's make the most of these final weeks of winter hibernation with these delicious, health-supporting recipes that your whole family will love:

White Bean Turkey Chili

This crowd-pleasing chili brings convenience and nutrition together beautifully. While canned beans and chicken broth make preparation simple, using fresh or dried beans with homemade broth elevates this dish to something truly special. We love roasting turkey tenderloins – it's easier and naturally lower in sodium than purchasing deli turkey. Skinless, boneless chicken breasts or ground turkey work wonderfully as alternatives.

Ingredients:

1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans beans, rinsed and drained
4 cups fat-free, lower-sodium chicken broth
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato or cherry tomatoes
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
Pepper and salt to taste
Cilantro sprigs (optional)
Fresh or canned corn (optional – but we highly recommend it!)

Recipe:

Heat oil in a large Dutch oven over medium-high heat. Add onion, and sauté for 10 minutes or until tender and golden.
Add chili powder, 1 tablespoon garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds.
Add broth; bring to a simmer. Cook for 20 minutes.
Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan.
Add turkey, and cook for 5 minutes or until thoroughly heated. Remove from heat.
Add tomato, chopped cilantro, (corn, if adding), lime juice, salt, and pepper; stir well. Garnish with cilantro sprigs, if desired.

Leek Potato Soup

This remarkably comforting soup brings warmth and nourishment on cold winter days! Paired with a loaf of fresh bread, it transforms into a complete, satisfying meal. Pro Tip: When spring arrives, substitute fresh asparagus or peas for the leeks and discover two more reasons to keep making soup year-round.

Ingredients:

3 to 6 leeks (About 1 1/2 pounds before trimming)
2 tablespoons unsalted butter
3 medium potatoes
4 cups low-salt chicken broth
1/2 cup heavy cream or substitute half-and-half
Salt and pepper to taste
Fresh chopped parsley and sautéed mushrooms are optional (added at the very end)

Recipe:

Cut off and discard the roots and green tops of the leeks, leaving about an inch of green. (If using those large grocery store leeks, you'll only need 3; if using garden leeks, more like 5 or 6.) Discard the outer one or two tough leaves. Slice the leeks down the middle lengthwise and clean well under running water, then slice into about 1/2-inch pieces. Save a small piece for garnish.
Melt the butter in a soup pot and sauté the leeks over medium heat for about 10 minutes, until they start to soften and turn translucent.
Meanwhile, peel and cut the potatoes into chunks. Add the potatoes and a box of low-salt chicken broth (yes, homemade is always better, but we understand time is precious!) to the leeks. Bring to a boil, then turn down and simmer with the lid ajar for about 30 minutes, stirring occasionally, until the leeks are tender and the potatoes are soft. Slice the reserved piece of leek into thin slivers and set aside.
Remove the pot from the stove and use an immersion (stick) blender to thoroughly puree the mixture. If you have only a standing blender, transfer the soup in batches until it is all pureed.
After blending, return the soup to the stove and whisk in the cream. Stir more or less continuously until a simmer is just reached, then remove from heat and check the seasoning. Add salt and pepper to taste. Ladle into bowls, add the leek garnish, and serve.

Questions? Recipe ideas? Pictures of your delicious creations? We'd love to see what you're cooking! Post your photos and tag us on social @knew_health ! And as always, feel free to schedule a chat with a Member of our team or leave us a message with feedback or suggestions. We're here to support your wellness journey, one nourishing bowl at a time!

Get Your Green On - Knew Health

Mon, 25 Jan 2021 18:16:05 GMT

Yesterday was National Green Juice Day (1/24), and at Knew Health, we're right there with you in celebrating this vibrant way to nourish your body. Starting your morning with a tall glass of green goodness doesn't have to mean investing in expensive equipment – smoothies are a wonderful, accessible option that work beautifully with whatever blender or Magic Bullet you might already have at home.

So why embrace green juice? Simply put, it's one of the most gentle yet powerful ways to flood your body with concentrated nutrition in a format that's incredibly easy for your digestive system to absorb. When life gets busy (and let's be honest, when doesn't it?), green drinks offer us a beautiful shortcut to wellness that actually works with our hectic schedules.

What we love most about green juices and smoothies is how wonderfully customizable they are! You can create something uniquely yours based on what's available in your kitchen. Spinach, kale, celery, and cucumbers make excellent foundations, and if you're working with a blender or food processor, starting with a nourishing liquid base like coconut water or almond milk will give you that perfect consistency.

As with every aspect of your wellness journey, we believe in creating green concoctions that truly work for you and your unique needs. Because when something feels good and sustainable, you're more likely to stick with it – and that's where the real magic happens.

Here are some universal benefits that make green juices and smoothies such a valuable addition to your daily routine:

Natural Energy That Lasts. When you begin your day with a glass of green juice, you're setting yourself up for sustained energy that carries you through your entire day. Many of our community members find they naturally reach for less caffeine because they're feeling more balanced and energized from within.
Antioxidant Power. Blending fruits and vegetables together creates a powerhouse of antioxidants that work tirelessly to support your immune system. This is especially valuable during challenging seasons when we need all the nutritional support we can get to help our bodies maintain their natural defenses.
Gentle Hydration. Green vegetables are naturally rich in water content, providing a wonderful hydration boost that complements the 2-3 liters of water you're already drinking daily. If staying hydrated feels like a struggle, incorporating green drinks can be a game-changing support for your hydration goals.
Satisfying Nutrition. A thoughtfully crafted green juice or smoothie can serve as a complete, nourishing meal. Whether it's breakfast, lunch, or a post-workout refuel, the powerful combination of fruits and vegetables keeps you feeling satisfied and energized for hours. Even replacing just one meal a day with a nutrient-dense green drink can support your wellness goals in a gentle, sustainable way.

If creating your own green juice feels overwhelming right now, that's completely okay. Many grocery stores carry fresh-pressed options that can be wonderful alternatives. You'll also find quality ready-made juices and smoothies in single-serving bottles. When choosing store-bought options, we encourage you to read the ingredient labels to ensure you're selecting drinks that align with your wellness goals and avoid those loaded with added sugars.

Now it's your turn to get creative! We'd love to see the green concoctions you create. Share them on Instagram and tag us at @knew_health – tell us about the ingredients you chose and what inspired your unique blend!

S.A.D. - How to Recognize and Combat in 2021

Mon, 11 Jan 2021 16:48:20 GMT

There might not be a more appropriate acronym to exist than S.A.D – seasonal affective disorder, the specific type of depression that emerges as winter approaches and accompanies us through the cold, darker months ahead.

Roughly 5 percent of the U.S. population experiences S.A.D, with another 14 percent navigating a gentler form of seasonal mood changes often called "winter blues." For those of us already working through mental health challenges during the COVID-19 pandemic, S.A.D feels particularly present this year.

So what exactly is S.A.D and how does it differ from other forms of depression?

The symptoms mirror traditional depression – decreased energy, sleep disruptions, appetite changes, reduced motivation or concentration, feelings of helplessness or worthlessness. These experiences are triggered by seasonal transitions – particularly the reduced sunlight during winter months. This shift disrupts your body's natural circadian rhythm, along with serotonin and melatonin levels, which significantly influence your sleep patterns and emotional well-being.

If you've been finding it challenging to start your day or feeling like you're moving through life on autopilot these past few months, you might be experiencing S.A.D for the first time.

That said, if these feelings seem entirely new to you, they might stem from the exhaustion of navigating COVID and quarantine life. We're approaching the one-year mark of being asked to stay home, limit indoor activities, and postpone social gatherings, making it increasingly difficult to distinguish between traditional depression, pandemic-related depression, and S.A.D.

Healthcare professionals acknowledge the challenge of predicting exactly how the pandemic will affect those with S.A.D this year, though we can anticipate some impact, especially since this is our first winter collectively experiencing this level of uncertainty. They recommend regular movement and exercise, along with maintaining social connections (virtually when needed) as effective approaches for navigating this winter season.

Our Knew Health Community has explored ways to support ourselves through depression and anxiety, and we continue to stand by those approaches for managing S.A.D. However, one S.A.D-specific strategy worth highlighting is light therapy (phototherapy), which can directly address the reduced sunlight that contributes to seasonal depression.

Light therapy lamps can supplement your daily sunlight exposure – these compact devices emit bright white fluorescent light through a screen that filters out ultraviolet rays. Experts suggest sitting near the lamp for at least 30 minutes each morning, though individual needs vary, so distributing exposure throughout the day can be beneficial too.

To summarize, the overlap between traditional depression, COVID-related depression, and seasonal depression is significant – wherever you find yourself on that spectrum, your Knew Health Community is here to support you. Whether you'd like to partner with one of our licensed Health Coaches to work on your emotional and mental wellness goals, or you're seeking access to excellent Behavioral Health services, Knew Health provides resources to help.

We deeply care about our Community, and we understand that the path forward requires us to support each other. Schedule a call with a Member of our team to explore how we can best support your wellness journey.

Mind-Body Connection: Health Benefits of Yoga and Meditation

Wed, 23 Dec 2020 17:36:45 GMT

If you're seeking natural ways to support your well-being, you've probably heard about the transformative power of yoga and meditation. At Knew Health, we're passionate about these practices – and for good reason! Actually, there are multiple science-backed reasons that make these mind-body practices essential for holistic health.

We understand that making time for yourself can feel challenging, especially when life gets busy. That's why we want to share how even small moments of mindful movement can create meaningful changes in your health journey. When yoga and meditation work together, they create a beautifully supportive practice that nurtures both your mental and physical wellness.

As mind-body practices, yoga and meditation offer benefits that touch every aspect of your health:

Health Benefits of Yoga and Meditation

Relieves Stress and Anxiety

Yoga naturally reduces cortisol (your body's stress hormone) and invites deep relaxation into your day. For our Members navigating anxiety or feeling overwhelmed, even 15-20 minutes of gentle stretches or quiet morning meditation can shift your entire perspective. It's amazing how a little mindful movement can help you feel more centered and peaceful – you don't need to be perfect, just present.

Supports a Healthier Heart

One of the beautiful physical benefits of meditative movement is how it supports your cardiovascular wellness. Research shows that regular yoga practice can nurture overall heart health and may help maintain healthy blood pressure and blood sugar levels. When you combine this with the stress-reducing benefits, you're giving your heart the comprehensive support it deserves!

Encourages Better Eating Habits

By cultivating mindfulness through movement, you naturally become more attuned to your body's needs – including what and when you eat. Studies reveal that meditative practices support healthy eating behaviors and can help heal your relationship with food. When you're connected to your body's wisdom, intuitive eating becomes second nature – you'll recognize true hunger, satisfaction, and what nutrients your body is asking for. This mindful approach helps prevent emotional eating and supports your body's natural balance.

Decreases Inflammation

Regular yoga practice strengthens the muscles supporting your joints while helping to reduce inflammation throughout your body. If you're already managing arthritis or joint discomfort, gentle yoga can be wonderfully supportive in easing symptoms and improving mobility. It's never too late to start – your body will thank you for every mindful movement.

We know that starting something new can feel overwhelming, but remember – you don't have to do this alone. There are wonderful free YouTube channels to explore as you begin your journey. And please, if you find educators whose content resonates with you, consider subscribing and supporting their work when you're able.

Looking for more guidance? Our Knew Health Members enjoy exclusive access to health and wellness classes throughout the year, creating Community connections while nurturing their well-being! Ready to explore how our Membership can support your wellness journey? Learn more about our Membership options or schedule a chat with our caring team to get started.

Healthcare with Advantages - Personalized Health Coaching

Thu, 17 Dec 2020 16:44:31 GMT

At Knew Health, we care deeply about our Community. This means empowering our Members and future Members with the information they need to make the best decisions for themselves and their families.

We understand that there's no one-size-fits-all solution when it comes to health and wellness. Because of this, we offer personalized health coaching services to help guide you along your wellness journey.

Our health coaches are trained to help you create positive, sustainable, health-supporting changes in your life. Think of our coaches as your personal wellness partner for all topics related to your health – everything from nutrition, movement, and sleep to daily routines and environment.

With our coaches, your health is viewed through a more holistic lens than in traditional medical settings, so all aspects of your life are taken into consideration. This includes your emotional wellness, your sleep patterns, your nutrition and movement routine, and more.

Why Partner with a Health Coach?

A health coach plays a complementary role to your medical doctor – and this can be incredibly valuable.

Consider this: in a typical 15-minute appointment with your primary care provider, you're unlikely to explore topics like nutrition, fitness, emotional, and mental health. Doctors rarely have time to check in about how you're sleeping, moving, and nourishing your body. Because time is limited, you'll focus on your most pressing concerns, like an illness or injury. While physicians can address your immediate needs, this time constraint means they may not identify patterns in your lifestyle that could be impacting your health.

This creates a significant gap, because your lifestyle – including your sleep habits, nutrition choices, and emotional state – profoundly influences your health. When unhealthy lifestyle patterns go unaddressed, they can develop into long-term health conditions, which means more stress, illness, and expenses down the road.

For example, we know that inadequate sleep can weaken the immune system. Your doctor will be able to treat your recurring infections or illnesses, but without sufficient time, they might not uncover why you keep becoming ill in the first place. If your doctor could explore your sleep health, they might suggest solutions for that underlying issue, thus helping your immune system stay strong and fight off infections before you become seriously ill.

Our health coaches bridge that essential gap in the healthcare system that most physicians don't have time to address.

Our Medical Cost Sharing model means that we're there to help with eligible Medical Needs when they arise – but we want to help you maintain your wellness so you can avoid emergency situations in the first place. As such, our health coaches help you embrace a holistic approach to your wellness so that you can support your body's natural healing abilities.

What is Health Coaching?

A health coach is a trained professional who will help you identify and achieve health and wellness goals that will benefit you for years to come. As a Knew Health Member, you'll enjoy complimentary one-on-one coaching with our trained health coaches.

While they are not doctors, they are equipped to help you make empowering decisions for your mental and physical wellness. For example, they can help you discover:

Which aspects of your lifestyle could benefit from attention
How to enhance those aspects of your lifestyle
What your main challenges are when it comes to maintaining healthy habits
How to set meaningful wellness goals and create action steps toward those goals
How to establish nourishing routines
How to utilize the benefits of your Knew Health Membership to your advantage
When it's appropriate to see a doctor or specialist

With your Knew Health Coach, you can explore:

Your sleep patterns, bedtime routine, and sleep environment
Your nutrition choices and eating patterns
Your movement routine and fitness goals
Your mental and emotional well-being
Your self-care practices
Your professional or relationship aspirations
Or any other aspect of life that influences your health

For instance, if you're managing anxiety, you might discover that movement helps you – but maintaining a regular exercise routine can be challenging. Your coach might help you identify forms of movement you genuinely enjoy so that you're more likely to stick with them. Together with your health coach, you can establish movement goals and discover how to create a routine so that exercise becomes an automatic and enjoyable part of your day. During your next session with your health coach, you can review whether you achieved those goals and determine your next steps.

Having conversations about your health gives you dedicated time to reflect and assess your life. If you lead a busy lifestyle, you might sometimes put your health on the back burner. These sessions provide you with space to consider your health and how to prioritize your wellness.

The beauty of being human is that each of us is unique. Our bodies, needs, and lifestyles differ. For this reason, generic health and wellness advice doesn't serve most people well. By providing you with one-on-one attention, your health coach can help you discover how to create positive changes that work specifically for you.

The Benefits of Our Approach to Health Coaching

How exactly can our personalized health coaching support you? Here are several benefits of this approach.

Empowerment

A cookie-cutter approach to health and wellness simply doesn't work. Health coaches understand that you are the expert of your own life and body, and they trust you to establish the right goals for yourself. Their role isn't to judge or criticize you, but to provide support and suggest positive changes to explore together. It's a flexible system that works with you and empowers you.

Accountability

It can be challenging to hold ourselves accountable for the changes we want and need to make in our lives. Health coaches serve as the perfect support system to keep you honest about your goals and progress. Because you set the schedule of when you meet, you'll be able to establish some medium- and long-term goals alongside your coach and discuss whether you've achieved them or not.

Sustainability

The focus is on long-term health and wellness, not just quick fixes. As mentioned, physicians rarely have the time to discuss lifestyle changes with you, let alone follow up on those goals. But, by making positive changes with your health coach supporting you, you can create sustainable improvements and work toward protecting your health for the future.

Celebration

Not only do health coaches keep you accountable – they celebrate with you! It's so important to have someone to share victories with, and it's especially rewarding to receive positive feedback from someone who has a comprehensive understanding of your journey to date. Celebrating your health wins, big or small, is essential for creating lasting lifestyle changes.

Knowledge

Your health coach is not a doctor, but they are a valuable source of knowledge. As trained coaches, they can guide you on how to set and achieve your goals. They can also direct you toward resources if you need more information or a healthcare practitioner's opinion. If you have concerning symptoms, they can recommend that you see a doctor.

Beyond Health Coaching: What Knew Health Members Can Expect

We're exceptionally proud of our health coaching services, and there are numerous other services that we offer with comprehensive health advantages that will help you work toward a healthier, happier life, manage medical expenses, and improve your overall well-being.

Life Coaching

In addition to Health Coaching, we offer Life Coaching services. Our Life Coaches will help you establish goals and create actionable plans so that you can achieve them. Whether you want to focus on advancing in your career or improving your personal finances, our Life Coaches can guide you in working toward your aspirations.

Discounts on Supplements

Many people incorporate dietary supplements as part of their daily wellness routine. Supplements can be particularly helpful for those with deficiencies, limited diets, or certain health conditions. Through Knew Health, our Members receive generous discounts on supplements.

Discounted Blood Work

When it comes to understanding your health and identifying potential issues, blood work provides valuable insights beyond guesswork. Regular blood work can help you identify the root cause of persistent symptoms and detect issues before they develop into illness.

Unfortunately, blood work can be quite expensive. We offer our Members free and discounted blood tests. For example, you can access the extremely important fasting insulin test at no cost through our lab partner.

Free Fitness Resources

We all understand that movement is beneficial for the mind, body, and spirit. To support you on your fitness journey, we offer you access to fitness resources like virtual yoga and meditation through New York's Breathe Yoga Studios and qigong with The Chi Center's Master Mingtong Gu.

24/7 Telemedicine

Recent years have shown us how valuable telemedicine can be. Moving forward, telemedicine will continue to be helpful for those in rural areas, those unable to leave their homes, and anyone who can't access in-person care.

Our service enables you to request an appointment and speak with a licensed physician in your state. If necessary, they can even prescribe medication. This is a 24/7 service that you can access from the comfort of your own home.

Bill Negotiation

Did you know that many medical bills can be negotiated? Unfortunately, bill negotiation can be a time-consuming and intimidating process.

Our experts negotiate bills on your behalf so that you don't have to. This reduces your expenses and helps our entire cost-sharing Community. We're proud to share that, to date, we've achieved an average of 49% reduction in medical bills through our negotiation service.

Medical Cost Sharing

Some of life's most stressful moments come from things we can't anticipate, like accidents and illnesses. That's why Knew Health has created the Medical Cost Sharing Community, where Members share in each other's eligible Medical Needs to reduce the financial burden on everyone. Knew Health provides peace of mind with no sharing maximums or caps, and our Community has shared over $33 million in medical expenses to date.

With Knew Health, you'll experience peace of mind through our simple, transparent cost-sharing model. You have the freedom to choose the Membership that's right for you within an inclusive Community. You'll also receive access to Health Coaching and a comprehensive range of other services .

Knew Health is So Much More

We're not just about Medical Cost Sharing or Bill Negotiation services – we want to enrich the lives of our Members and help them create sustainable, positive changes in their lives. Medical Cost Sharing through Knew Health is not health insurance. Experience it for yourself and become a Member today .

How's your microbiome?

Wed, 16 Dec 2020 19:34:19 GMT

Supporting your digestive wellness is one of the most empowering steps you can take for your overall health. While fiber plays a crucial role in maintaining gut health, nurturing the right variety of beneficial bacteria – known as probiotics – is equally important for your body's natural balance.

As a Knew Health Member, you have access to a 35% discount on MSRP for over 20,000 supplements, including probiotic options. But we also believe in the power of getting these beneficial bacteria naturally through the foods you love! Our Community knows that making mindful dietary choices is an essential part of your holistic wellness journey – and we're here to support you every step of the way.

You'll find probiotics in many delicious fermented foods – from vegetables to soybeans and beyond. These foods are key to diversifying the healthy bacteria in your gut, helping you feel your best from the inside out. Here are four of our Community favorites:

4 Foods That Are Natural Probiotics:

Yogurt: This familiar favorite is probably the most accessible probiotic food, but choosing the right one matters! Look for yogurt with active or live cultures and minimal additives and sugars – heavily processed varieties won't provide the same benefits. Here's a helpful tip: If you're taking antibiotics, yogurt can be a wonderful way to help your body maintain the right bacterial balance and minimize any unwanted side effects.

Miso: This versatile Japanese seasoning brings both incredible flavor and numerous wellness benefits to your table. Made from fermented soybeans, miso adds depth to soups, salads, and marinades. Ready to give it a try? Our healthy miso soup recipe is a perfect place to start incorporating this nutritious ingredient into your meals!

Kimchi: This traditional Korean side dish, made from fermented cabbage, brings a delightful tang to salads, rice bowls, or virtually any protein. If kimchi doesn't suit your taste preferences, pickles are another excellent option! Just ensure they've been naturally brined in salt water rather than vinegar to preserve those beneficial probiotics.

Kombucha: While tea alone offers wonderful health benefits, fermented tea takes wellness to another level! Kombucha typically starts with fermented black or green tea combined with natural herbs and flavorings – creating a powerhouse of health benefits. We encourage you to check labels carefully, as some brands include excessive additives and sugars that may work against your gut health goals.

PS – Looking for personalized support with your digestive wellness? Our Knew Health Members receive one-on-one health coaching. Our Health Coaches can help you identify lifestyle changes that support optimal gut health and overall wellness.

Discover more about our Membership options or schedule a chat with our team to begin your wellness journey.

Stay well and thrive!

Soups Made for Cooler Temps!

Fri, 13 Nov 2020 20:58:54 GMT

As the temperatures drop and we find ourselves spending more time indoors, there's nothing quite like the comfort of a warm, nourishing soup. We know how easy it is to reach for heavy, less nutritious comfort foods during the colder months – those tempting pastas, rich casseroles, and hearty stews that can sometimes leave us feeling sluggish.

But here's the beautiful thing: winter comfort food can absolutely be both soul-warming and body-nourishing! Our Community has been sharing some incredible soup recipes that prove you don't have to sacrifice health for comfort. We're excited to share three of our favorites that will keep you feeling vibrant all season long:

Nourishing Chicken Tortilla Soup. This protein-packed favorite brings together the best of comfort and nutrition. Tender chicken breast pairs beautifully with whatever vegetables speak to you – we love adding black beans for fiber, fresh tomatoes for vitamin C, sweet carrots, and corn for natural sweetness. Don't forget generous amounts of fresh cilantro, which brings wonderful antioxidants and adds that bright, fresh flavor we crave. Here's our favorite twist: instead of loading up on cheese and chips, try topping with creamy avocado for those heart-healthy fats!

Recipe:

Gently sauté one small onion, 3 garlic cloves, and several handfuls of fresh cilantro in a large stock pot until fragrant and soft.
Stir in one 14.5 oz can of tomatoes and your favorite warming spices (we love cumin, chili powder, a touch of cayenne, and smoky paprika!)
Pour in at least 4 cups of chicken broth and nestle 2 whole raw chicken breasts into the pot, then bring to a gentle boil.
Add your chosen vegetables (carrots, beans, corn, etc.) and simmer until everything is cooked through. A couple of bay leaves add wonderful depth. Watch that chicken carefully – we want it tender, not tough!
Transfer the chicken breasts to a bowl and shred them with two forks, then return the shredded chicken to the pot.
For a thicker broth, stir in a small amount of cheese and some crushed tortilla chips.
Serve each bowl topped with fresh cilantro, creamy avocado slices, and if you like, a sprinkle of cheese and tortilla chips!

Gut-Loving Miso Soup. This simple yet powerful soup is one of our Community's favorites for good reason. Made from fermented soybean paste, miso is a natural probiotic that supports your gut health – and we know a happy gut means a healthier you! This versatile base soup welcomes whatever additions make your heart sing. Plant-based? Load it up with your favorite vegetables or add silken tofu for a protein boost.

Recipe:

Warm 4 cups of vegetable broth in a stock pot over medium heat.
Place 3-4 tablespoons of yellow or white miso paste in a small bowl and whisk with a ladle of the warm broth until smooth and creamy.
Add your greens to the broth – we adore green onions and rainbow chard – and let them cook gently for about 5 minutes. If you're using tofu, add those silky cubes now.
Remove from heat and gently stir in your miso mixture until well combined.
Tear 1 sheet of nori (dried seaweed) into the soup for that authentic touch. Take a moment to enjoy!

Immune-Supporting Butternut Squash Soup. This autumn and winter favorite is like a warm hug in a bowl, packed with vitamins and nutrients without weighing you down. Butternut squash is truly a nutritional powerhouse – rich in fiber for digestive health, calcium for strong bones, and vitamin A for immune support. Plus, it's naturally creamy and satisfying!

Recipe:

Sauté one onion and 3-4 garlic cloves in a large stock pot until golden and fragrant.
Add about 3 pounds of cubed butternut squash and 4 cups of your preferred broth (vegetable or chicken both work beautifully). Season with salt and pepper to taste. Bring to a boil, then reduce heat, cover, and let it simmer for 10-15 minutes until the squash is tender.
Allow the mixture to cool slightly, then blend until silky smooth – a regular blender works perfectly, or use an immersion blender right in the pot if you have one.
Return the velvety puree to the pot and swirl in about half a cup of cream for extra richness. Warm through gently.
Get creative with toppings – toasted pecans add crunch, crispy sage leaves bring elegance, or fresh rosemary and thyme offer aromatic warmth!

We'd love to see your soup creations! When you've made your masterpiece, snap a photo and share it with our Community on social – we're all in this wellness journey together!

Tips for Managing Stress and Anxiety

Tue, 03 Nov 2020 16:44:31 GMT

Life has a way of presenting us with unexpected challenges, and we know that many of you are navigating stressors that feel completely new and overwhelming. When the world feels uncertain, taking care of your mental and emotional wellbeing becomes more important than ever. We're here to support you with gentle, practical strategies that can help you find your center again.

Stress and anxiety are natural responses to life's demands, but they don't have to control your days. As part of our Community, you deserve to feel empowered with tools that actually work – ones that fit into your real life and honor your unique journey. Let's explore some nurturing ways to manage stress that our Members have found truly helpful:

1. Create Healthy Boundaries with Social Media

Your mental health matters more than staying constantly connected. While staying informed is important, endless scrolling through negative news can take a real toll on your wellbeing. We encourage you to set loving limits for yourself – maybe that means checking social media only twice a day, or avoiding it completely in the peaceful hours before bed. Your nervous system will thank you for these moments of digital rest.

2. Prioritize Restorative Sleep

Sleep is your body's natural reset button. A full night of quality rest doesn't just improve your mood – it strengthens your immune system, sharpens your memory, and gives you the resilience to handle whatever comes your way. Create a bedtime ritual that feels nurturing: dim the lights, put away screens, and give yourself permission to truly rest. You're not being lazy; you're being wise.

3. Explore Natural Stress Support

Nature offers beautiful allies for managing anxiety. Consider adding ashwagandha to your morning routine – this gentle adaptogen has been helping people manage stress for centuries, supporting both your immune system and mental clarity. For moments when anxiety peaks, a drop of lavender essential oil on your temples can provide quick comfort for tension headaches or overwhelming feelings. And there's something deeply soothing about wrapping your hands around a warm cup of chamomile tea before bed – it's like a hug for your nervous system.

4. Move with Compassion

Your body holds wisdom – listen to what it needs. Take a moment right now to notice where you're holding tension. Is your jaw clenched? Are your shoulders creeping up toward your ears? Gently release. Movement doesn't have to mean intense workouts – it can be a leisurely walk around your neighborhood, a 20-minute YouTube yoga session, or even dancing in your kitchen. The goal is simply to help your body release what it's been carrying and get your energy flowing again.

5. Lean Into Your Support System

You don't have to navigate this alone. Reach out to someone you trust – send that text, make that call. Our Community thrives on connection, and maintaining those bonds virtually can be a lifeline during challenging times. Sometimes just letting someone know you're thinking of them opens the door to meaningful conversations about how you're both really doing. Remember, vulnerability is strength, and asking for support is an act of courage.

We're all learning together how to navigate these unprecedented times with grace and resilience. Every small step you take toward managing your stress is a victory worth celebrating.

For additional support and resources, you might find these helpful: Healthline's stress relief strategies and the CDC's guide to managing stress and anxiety .

Remember, as part of the Knew Health Community, you have people who understand and support your wellness journey. We're here to help you thrive, not just survive. Take care of yourself – you deserve it.

Why 'Nutritional Momentum' Is so Important for Gut Health

Mon, 14 Sep 2020 23:38:46 GMT

We've all experienced it – that powerful feeling when healthy habits start clicking into place. Whether it's finding your rhythm with movement or discovering a morning routine that works, momentum makes everything feel more natural. This same principle applies beautifully to nourishing our bodies, especially when it comes to supporting our gut health.

Gastroenterologist Will Bulsiewicz, MD, shares an inspiring perspective on "nutritional momentum" that resonates with our Community's approach to wellness. He reminds us that small, consistent choices compound into meaningful health transformations.

While we know that nutrition is just one piece of our wellness journey, embracing a diverse array of plant foods can nurture a thriving, balanced gut microbiome. As Dr. Bulsiewicz emphasizes, our bodies reflect the care we give them – a truth our Members understand deeply as they take ownership of their health choices.

What is Knew Health

Fri, 15 May 2020 16:24:55 GMT

By: Mai T. Trinh MS Global Health , CHHC, Founder of Mai Health Now LLC.

According to the latest Census, 27.5 million Americans did not have any type of health insurance at any point during the year. Furthermore, the rate of uninsured Americans has been trending upward since 2017. This troubling statistic raises an important question: why are millions of Americans living without health protection? The answer is cost, and we believe there's a better way forward.

Many people would never consider owning a car without protection for unexpected repairs or accidents. Why should your health be any different? In fact, reasonably priced auto protection allows people to invest in a vehicle with confidence. However, when it comes to large unforeseen Medical Needs, millions of Americans find themselves unprepared. If this sounds familiar, you're not alone—and there's hope.

Fortunately, there's a heart-centered alternative that provides peace of mind for your healthcare needs. Knew Health offers affordable Medical Cost Sharing that puts you back in control. As a Member of Knew Health, you join a Community of health-minded individuals who have chosen a new path—one that offers freedom and control in personal healthcare decisions.

In this model, Members join our sharing Community and make monthly contributions to a community fund. Then, if unexpected, high medical costs arise, the Member pays an Initial Unshareable Amount (IUA) and submits remaining bills to the Community, which then shares funds back to help pay those bills. It's beautifully simple and incredibly effective.

Let's look at John's story as an example. John is healthy, in his mid-30s, and he chose the $1,000 IUA. John was in a car accident and ended up with $77,525 in medical bills from the inpatient stay, anesthesia, surgery, prescriptions, and follow-up visits. With Knew Health, John only paid his $1,000 IUA, and $76,525 was eligible for sharing from the Community fund. John had plenty to worry about after his accident, but overwhelming medical bills weren't part of that burden.

Not only does Knew Health allow you to choose your own IUA (with options of $1,000, $2,500, or $5,000), but you also have the freedom to choose your healthcare providers without the limitations of networks. There are no waiting periods and no lifetime or yearly caps on eligible sharing amounts.

Rest easier knowing that Knew Health offers affordable Medical Cost Sharing tailored for your needs

For many Americans, traditional health protection feels financially out of reach. However, Knew Health provides transparent, simple pricing options that make safeguarding your health and finances as stress-free as possible. It's important to understand that Knew Health is NOT health insurance—it's a Community of Members who share in each other's eligible Medical Needs.

Knew Health Membership can cost as little as $142 a month depending on the options you choose. Moreover, determining your sharing needs is as easy as visiting Knew Health's savings calculator. With Knew Health, you can breathe easier when it comes to your healthcare decisions, knowing you're part of a caring Community that supports one another.

As accessible and affordable as many everyday necessities, Knew Health gives you options that work with your budget so you can protect what matters most—your health and peace of mind. You deserve to feel empowered in your healthcare journey, and we're here to support you every step of the way.

15 Incredibly Heart Healthy Foods

Sat, 25 Jan 2020 12:03:01 GMT

We understand that taking care of your heart can feel overwhelming, especially when you're juggling family, work, and everything else life throws your way. The good news? Supporting your heart health doesn't have to be complicated or expensive. Sometimes the most powerful medicine comes straight from nature.

New research continues to strengthen what we've long suspected - the food we choose to nourish ourselves with has profound effects on our heart health. From blood pressure and inflammation to cholesterol levels and triglycerides, every meal is an opportunity to show your heart some love.

We're here to walk alongside you on this journey toward better heart health. These 15 heart-healthy foods aren't just nutritious - they're accessible, delicious, and can easily become part of the balanced lifestyle you're already working toward. Remember, we're in this together, and every small step counts.

1. Leafy Green Vegetables

Think of leafy greens as your heart's daily vitamin. Spinach, kale, and arugula are packed with vitamin K and nitrates that naturally help reduce blood pressure and support healthy arterial function. Research consistently shows that people who enjoy more leafy greens have lower rates of heart disease. The beautiful thing is how versatile they are - from smoothies to salads to sautéed sides.

2. Whole Grains

When you choose whole grains over refined options, you're giving your heart a gift. Studies demonstrate that people who regularly eat whole grains enjoy lower cholesterol and blood pressure, plus a reduced risk of heart disease. Quinoa, brown rice, and oats aren't just filling - they're actively working to support your cardiovascular system.

3. Berries

Nature's candy comes with incredible heart benefits. Blueberries, strawberries, and blackberries are bursting with antioxidants that help combat inflammation and oxidative stress. Research shows that people who regularly enjoy berries see improvements in multiple heart disease risk factors. Plus, they make any meal feel like a treat.

4. Avocados

Creamy, satisfying, and heart-smart - avocados bring monounsaturated fats and potassium to your table. These nutrients work together to help maintain healthy cholesterol levels, support optimal blood pressure, and reduce the risk of metabolic syndrome. They're proof that heart-healthy foods can be absolutely delicious.

5. Fatty Fish and Fish Oil

Salmon, mackerel, and sardines are like a warm hug for your cardiovascular system. Rich in omega-3 fatty acids, these fish help support healthy blood pressure, triglyceride levels, and overall heart function. If you're not a fish lover, high-quality fish oil supplements can provide similar benefits.

6. Walnuts

These brain-shaped nuts seem designed to support both your mind and heart. Research suggests that regular walnut consumption can help maintain healthy cholesterol and blood pressure levels while potentially reducing heart disease risk. They're perfect for snacking or adding crunch to salads and oatmeal.

7. Beans

Humble yet mighty, beans are nutritional powerhouses packed with resistant starch and fiber. Studies show they can help support healthy cholesterol and triglyceride levels while promoting optimal blood pressure and reducing inflammation. From black beans to chickpeas, there's a variety to suit every taste.

8. Dark Chocolate

Yes, you read that right - chocolate can be heart-healthy! Dark chocolate (70% cacao or higher) contains flavonoids, powerful antioxidants that research links to reduced risk of arterial plaque buildup and coronary heart disease. It's the perfect example of how heart health doesn't mean giving up life's pleasures.

9. Tomatoes

Whether fresh, cooked, or in sauce form, tomatoes bring lycopene to your meals - a potent antioxidant that research associates with lower rates of heart disease and stroke. They may even help boost your "good" HDL cholesterol levels. Versatile and flavorful, they're easy to incorporate into countless dishes.

10. Almonds

Crunchy and satisfying, almonds provide both fiber and heart-healthy monounsaturated fats. Research links regular almond consumption to improvements in cholesterol levels and even reductions in belly fat. They're the perfect portable snack for busy days when you need sustained energy.

11. Seeds

Small but mighty, seeds like flax, chia, and hemp pack serious nutritional punch. Both human and animal studies indicate that incorporating various seeds into your diet may help support healthy inflammation levels, blood pressure, cholesterol, and triglycerides. Sprinkle them on yogurt, blend into smoothies, or add to baked goods.

12. Garlic

This aromatic bulb has been treasured for its health benefits for thousands of years. Modern research confirms that garlic and its active compounds can help support healthy blood pressure and cholesterol levels, while potentially supporting optimal blood clotting function. Plus, it makes everything taste better.

13. Olive Oil

The cornerstone of the heart-healthy Mediterranean diet, extra virgin olive oil provides antioxidants and monounsaturated fats that research associates with healthy blood pressure and reduced heart disease risk. Use it for cooking, drizzling over salads, or dipping with fresh bread.

14. Edamame

These young soybeans are as fun to eat as they are beneficial for your heart. Edamame contains soy isoflavones, which research suggests may help support healthy cholesterol levels. Combined with their fiber and antioxidant content, they're a heart-smart snack that feels like a treat.

15. Green Tea

Your daily cup of calm can also support your cardiovascular health. Green tea is rich in polyphenols and catechins - compounds that research links to healthy cholesterol, triglyceride, and blood pressure levels. It's a soothing ritual that benefits both your mind and heart.

Here's to Your Heart Health!

Remember, supporting your heart health is a journey, not a destination. These foods aren't magic bullets, but they're powerful allies in your wellness toolkit. Start where you feel comfortable - maybe it's adding berries to your morning routine or swapping out refined grains for whole ones.

We believe in empowering you to make informed choices about your health, and that includes having access to both excellent nutrition and affordable healthcare options. Every positive choice you make for your heart health is an investment in your future self and your family's peace of mind.

Stay on Track with Your Hydration with Our Favorite Apps

Tue, 22 Jan 2019 14:27:20 GMT

We understand—drinking enough water isn't always top of mind (and let's be honest, it's not the most exciting part of your day). Yet staying hydrated supports every cell in your body's wellness journey, from boosting your energy to keeping your skin glowing.

The good news? Simple, user-friendly technology can transform hydration from a chore into an effortless habit that supports your overall well-being.

Our Favorite Hydration Companions

My Water Balance —This beautifully simple app lets you set your personalized daily water goal and gently tracks your progress throughout the day. What we love most? It seamlessly syncs with Apple Health, keeping all your wellness data in one convenient place for a complete picture of your health journey.

Waterlogged —Think of this as your personal hydration coach. Beyond setting goals, you can customize glass and bottle sizes to match what you actually use. The app sends gentle reminders and lets you view your progress by day, week, or year—perfect for celebrating those small wins! Plus, it integrates beautifully with Fitbit for effortless tracking.

Why We Love These Apps

Both apps transform hydration tracking into something surprisingly simple and even enjoyable. They're like having a supportive friend who gently reminds you to take care of yourself throughout the day. Available for both Android and iOS, they integrate with your existing wellness tools, making healthy habits feel natural rather than forced.

Ready to feel more energized and vibrant? Download one of these apps today and discover how much better you feel when hydration becomes an easy, mindful part of your daily self-care routine. Your body (and future self) will thank you!

Member Stories - Knew Health

Tue, 22 Jan 2019 10:55:40 GMT

Jennifer Carfagnini

Knew Member Support Representative

Take it from someone who's been there—you don't want to navigate life without a healthcare solution you can trust. In my early twenties, I was working at a car dealership, staying active and maintaining good health. My medical visits were primarily annual wellness check-ups. When my employer offered their staff traditional insurance at about $1,000 per month with a high deductible, I declined. Just like that, I joined millions of Americans living without healthcare protection.

Shortly after, I experienced a bicycle accident. While riding behind a friend on our way home, a car swerved toward us. Through a series of split-second events, I found myself flying over my bike. The impact from my hands hitting the concrete resulted in two fractures in my right arm, extending from wrist to elbow.

Beyond the physical pain, I faced the reality of having no healthcare solution. The fear was overwhelming. At the Emergency Room, they confirmed the fractures and provided a temporary cast, recommending I see a specialist.

A long-term cast would be expensive, and my savings were limited. Anxiety mounted alongside the medical bills. I faced an impossible choice: pay rent or seek medical help.

I chose to keep my home.

Unable to afford prescriptions or recommended physical therapy, I invested what little money I had in self-care items I could use independently. I reached out to friends for guidance and support to strengthen and heal my broken arm, along with my spirit.

A year later, I regained full extension of my arm but continued managing the financial burden. What seemed like a simple accident nearly devastated me financially. These experiences taught me invaluable lessons about both self-worth and health. Now I'm grateful to be working at Knew Health, helping others avoid similar struggles.

Kristina's Story

Is your current healthcare solution preventing you from pursuing your dreams?

A Community-based option is finally available to provide meaningful savings...

I pay an extraordinary amount, and we rarely need medical care! My monthly contributions before receiving any benefits or services are overwhelming.

The cost of my current high-deductible, corporation-subsidized plan is $642 monthly for our family of four (totaling $1,200 when including the corporate contribution to my portion).

My primary interest was understanding how the cost sharing model works, ensuring we'd have a reliable safety net when Medical Needs arise. After researching, I discovered that eligible Medical Needs would be shareable by our Community.

If healthcare costs are holding you back from pursuing your dreams, Medical Cost Sharing through Knew Health offers an alternative. This option provides savings you can apply to wellness care, access to the healthcare providers you prefer, and the security of Community support. Remember, Knew Health is NOT health insurance—it's a Medical Cost Sharing Community where eligible Medical Needs are shared among Members.

What Kristina values most:

• "My husband owns his business, and as my practice grows, I'll soon leave my corporate job without worrying about healthcare solutions."

• "I can invest our savings into family activities, plus preventive wellness like massage, exercise, and organic foods—all supported by our Self-Care Credit!"

Holly's Story

Are you paying excessive monthly contributions for a plan you rarely use?

You can be part of a new solution.

My current insurance shares nothing with such a high deductible! Using it doesn't even make financial sense... Once we confirmed I was eligible for Membership, my only concern was whether unexpected serious Medical Needs would be eligible for sharing. Now that I understand they can be, I have complete peace of mind.

After researching how Medical Cost Sharing works and completing her due diligence, Holly felt confident that her needs would be met through our Community approach. With up to 3 IUAs available per year (at $1,000, $2,500, or $5,000 levels), Members can manage their healthcare expenses predictably.

What Holly values most:

"I love having more control over my healthcare dollars and increased disposable income each month for alternative treatments like acupuncture, annual blood work, seeing my Naturopath, float tanks, massage, supplements—and offsetting the cost of organic food. The Self-Care Credit helps make these wellness choices accessible!"

These stories represent real experiences from our Community Members. Individual results may vary. Knew Health is a Medical Cost Sharing Community, not health insurance. Members share eligible Medical Needs according to our Sharing Guidelines.

Mytavin—Uncover Hidden Nutrient Deficiencies Post-Medication

Tue, 15 Jan 2019 21:48:02 GMT

Did you know that many prescription medications can deplete your body of vital nutrients like B12, iron, magnesium, probiotics, and zinc? These everyday medications might be silently affecting your nutritional health.

This medication-related nutrient depletion can contribute to various wellness concerns over time, including fatigue, digestive discomfort, and reduced immune function. Yet this important information isn't always shared when prescriptions are filled.

That's why we encourage our Members to stay informed about their nutrient levels when taking medications by using Mytavin .

Why We Love This Resource : It couldn't be simpler. Just visit www.mytavin.com , enter your medication, and click "calculate."

With this valuable information, you might choose to test your specific nutrient levels through blood work or begin a targeted supplement routine to support your nutritional needs. Remember, your Fullscript account offers savings on quality supplements.

Ready to Learn More About Medication and Nutrient Interactions?

Immune Boosting Supplements that Really Work

Tue, 15 Jan 2019 21:47:31 GMT

It's next-to-impossible to avoid all sickness all the time.

Even when we do our best to take care of ourselves, there will be those times of intense stress, lack of sleep, and household illnesses that can weaken our immunity and lead to acute illness.

When you do feel sickness coming on (or worry it might), we recommend the following supplements to bolster your immunity and help your body recover faster. The key is to start supporting your body as soon as you first feel those small niggling symptoms of pending illness.

Vitamin D3/K2: use seasonally (in the winter) to help support your immune system naturally.
Viracid by Orthomolecular: a potent herbal formula, ideal when taken for early symptoms of a cold (like that scratch in your throat or tickle in your nose), or preventatively during cold/flu season. For best results at the onset of a cold, consider taking 1-2 capsules per hour for 24 hours.
Oscillococcinum® by Boiron: this homeopathic remedy may be most effective against the flu if taken immediately when symptoms arise, such as deep fatigue, a sore throat, or achy muscles. While results can vary, many Members have found it can lessen the symptoms of the flu, shorten the duration of the illness, or even help prevent the flu virus from taking hold (if caught early enough). *Note: not a vegetarian product.
Sinupret® by BIONORICA: This blend of herbal extracts is highly recommended for sinusitis—which can be the manifestation of an upper respiratory tract infection.
Black Elderberry Syrup: This delicious, immune-supportive syrup has its roots in ancient Greece, and modern science has now validated its ability to support your body during cold and flu season. Children love it, and some Members even take it prophylactically during cold and flu season as a preventive measure (and it tastes so good, why not?).

Why Our Community Loves These:

By using remedies (like those listed above) to support your immune system, you can not only potentially reduce the duration of your illness but strengthen your whole body in the process. Plus, they're gentler on your system and won't dry you out or make you drowsy like common over-the-counter medications.

As part of our Community's commitment to proactive wellness, these natural approaches align perfectly with our belief in empowering Members to make informed healthcare choices. Whether you're using your Self-Care Credit for these supplements or incorporating them into your wellness routine, you're taking control of your health journey.

You can find all of these curated products on your Fullscript account. Log on and click on "Shop by Dispensary Categories" to the left of the search bar. Then select "Immune Support".

Take a deeper dive into the science and research behind immune-boosting supplements with these articles from some of our favorite Functional and Alternative Medicine practitioners:

What You Need to Know About Vitamin-D and Its Impact on Your Immune System by highly regarded functional medicine doctor and autoimmune expert Dr. Amy Myers.

Elderberry: Natural Medicine for Colds, Flus, Allergies and More from holistic and natural health guru Dr. Josh Axe.

Supporting Your Immune System from 10-times New York Times Best-Selling Author and Director of the Cleveland Clinic's Center for Functional Medicine: Dr. Mark Hyman.

Find the Best Prices on Prescriptions With GoodRx and Blink Health

Wed, 09 Jan 2019 22:26:39 GMT

We understand that as health-conscious families, we're always looking for ways to take control of our healthcare decisions while being mindful of costs. At Knew Health, we believe in empowering you with every tool possible to support your family's wellness journey. While prescriptions aren't our first choice for sustainable healthcare, we recognize that sometimes they're a necessary and valuable part of comprehensive care.

When you need medications—whether for managing a chronic condition or addressing an acute situation—we want you to feel confident and empowered in finding the best possible prices. That's why we're excited to share two incredible resources that our Community Members have found truly helpful:

GoodRx

GoodRx is a user-friendly website that puts the power of price comparison right at your fingertips. Simply enter your zip code and the medication you're looking for, and it creates a comprehensive list of nearby pharmacies with their best available prices.

Why our Community loves it: It's refreshingly simple and straightforward—you can quickly see exactly where you'll save the most money near your location. For those of us who prefer websites over phone apps, GoodRx is an perfect solution. They also offer valuable coupons for additional savings, and you can even get a free GoodRx pharmacy discount card to keep in your wallet.

Click here to visit their website and start saving today.

Blink Health

This mobile app goes beyond just offering lower prescription prices—they actually guarantee the lowest prices on generic medications, which is something we can all appreciate.

Why We Love It: The convenience factor is unmatched. It's accepted at over 33,000 pharmacies including familiar names like Costco, Walmart, Kroger and Safeway. Plus, you can pay securely through the app for added convenience, then simply pick up your medications at the pharmacy. Even better, they offer free home delivery—a feature that's especially wonderful for busy families!

According to their website, the average customer saves up to $70 per prescription.

Download the app here.

We hope these resources bring you peace of mind and help stretch your healthcare budget further. Remember, taking control of your healthcare costs is just one more way you're caring for your family's wellbeing.

-The Knew Health Team

*At KNEW, our goal is to offer unbiased recommendations of valuable tools and resources to empower your health. Therefore, we have opted to receive no affiliate commissions from recommended products/services.

3 Nutrition Hacks That Curb Sugar Cravings Fast

Wed, 15 Aug 2018 20:30:41 GMT

It's no secret Americans consume way too much sugar—about 66 pounds of added sugar per year per person [note] .

And despite the abundance of new research, news reports and experts warning us about sugar's impact on our health, most of us still consume entirely too much of the sweet stuff.

Why is this?

Why can't we break free from sugar even when we understand it's affecting our wellbeing?

One significant reason: sugar can be highly addictive

While nutritionists and integrative health practitioners have recognized the addictive nature of sugar for decades, science is finally catching up to support what we've long observed.

As reported by the University of California San Francisco , scientists at the U.S. National Institute on Drug Abuse used brain-scanning technology to show that sugar causes changes in subjects' brains similar to how cocaine and alcohol affect the brains of those struggling with addiction.

These neurological changes are believed to intensify cravings for more sugar, creating a challenging cycle that can feel overwhelming [note] .

So if you've ever described yourself as "addicted to sweets," there's genuine science behind that feeling.

This understanding is crucial because it shows us that willpower alone isn't always enough when it comes to overcoming sugar cravings.

Other common reasons people experience sugar cravings: habit and emotional comfort

This may sound simple, but we all understand how powerful habits can be in our daily lives.

Since childhood, most of us have been rewarded for good behavior, hard work, achievements, medical appointments, navigating difficult times, and celebrating joyful occasions with sugary treats.

This naturally programmed us to view sweets as both reward and comfort.

Landed a big promotion at work? Celebrate with a sweet cocktail.

Feeling overwhelmed with a new baby? A chocolate indulgence feels soothing.

It's your birthday? Naturally, cake and ice cream are part of the celebration.

These patterns are deeply ingrained, but they are patterns nonetheless.

And the most effective way to shift unhealthy habits is often by gently replacing them with nourishing alternatives.

Let's explore 3 simple nutritional approaches that can help you overcome sugar cravings and develop healthier eating patterns that truly serve you.

#1: Stabilize Your Blood Sugar

When our blood sugar becomes unbalanced, we naturally reach for quick energy sources, often in the form of sugary foods.

And while a candy bar or vending machine snack may provide temporary energy, you'll likely find yourself experiencing an energy crash within an hour or two...

...which naturally leads you to seek another quick fix, creating that familiar cycle.

If you've ever experienced those 3 o'clock energy dips, you understand exactly what we're describing!

If you're generally healthy without diabetes or other chronic blood sugar concerns, a simple way to maintain stable blood sugar is to nourish yourself every 3-4 hours and include quality protein at each meal and snack.

This might look like an egg on toast for breakfast, an apple with almond butter for a mid-morning snack, a salad with chicken or steak for lunch, a protein shake for an afternoon boost, wild-caught salmon with brown rice and vegetables for dinner, and (if you're naturally hungry) a small handful of nuts before bed.

Another essential element in maintaining blood sugar stability is prioritizing quality sleep.

Multiple studies have shown that even one night of disrupted sleep can significantly impact your insulin sensitivity [note] .

Therefore, we encourage committing to 7.5-9 hours of restorative sleep each night (for more guidance, check out our previous article: Trouble Sleeping? Try These 5 Simple Sleep Hygiene Tips ).

Finally, incorporating the right type of movement regularly can work wonders for blood sugar balance.

The most effective sugar-balancing exercises are high intensity interval training workouts (HIIT)—where you exercise intensely for 1 minute, rest for 2-3 minutes, then repeat this pattern.

HIIT workouts have been proven to improve insulin sensitivity [note] , enhance appetite control [note] , reduce stress [note] and provide an efficient way to maintain fitness.

Learn more in: How to Exercise Less (and be healthier for it).

#2: Embrace Whole, Naturally-Sweet Foods

Many of our Knew Health Community Members ask us: if I want to reduce sugar, what natural sweeteners can I use for my coffee, beverages, desserts, and treats?

Our gentle suggestion is: if overcoming sugar cravings is your goal, try to use any type of sweetener sparingly, even natural ones.

The approach here is to lovingly retrain your taste buds to find satisfaction in the natural sweetness that whole foods provide.

For example, we often suggest replacing processed desserts with naturally-sweet alternatives like baked fruit with walnuts, sweet potato puree with warming cinnamon, or banana "ice cream" made by blending frozen bananas until creamy like soft serve.

If you find you need to add a touch of sweetness while you're transitioning (especially in the beginning), a small amount of pure Stevia can be helpful.

And remember, the more whole, nourishing foods you include in your daily routine, the less space and desire you'll naturally have for processed options.

#3: Nourish Yourself with Healthy Fats

While protein helps create blood sugar stability, adequate amounts of quality fats can significantly satisfy both hunger and sweet cravings.

Unlike highly processed carbohydrates and added sugars, nourishing fats from sources like nuts, olive oil, wild-caught fish and full-fat dairy provide deep satisfaction without creating blood sugar spikes.

For example, those ice cream cravings you might experience can often be satisfied by including some healthy fats in your day.

Examples of nourishing fats include:

Avocados
Wild-caught fish
Extra virgin olive oil
Nuts and seeds
Butter and ghee (preferably from grass-fed sources)
Full-fat, unsweetened dairy products (preferably from grass-fed sources)
Coconut oil

A Gentle Word About Sugar Patterns vs. True Addiction

If you suspect you may have a true sugar addiction and/or have a family history of addiction, today's guidance offers a wonderful starting point.

However, since genuine addictions often benefit from personalized approaches, you may find it helpful to seek additional support from an integrative functional medicine practitioner.

If you sense your sugar cravings stem more from ingrained habits or emotional comfort patterns, following these supportive strategies should help you experience meaningful positive changes.

That said, we understand that shifting long-held patterns takes patience and compassion with yourself! If you're still finding challenges, we'd be honored to support you through our Health Coaching programs.

By analyzing specific blood work markers and taking time to truly understand you as an individual, we can identify any underlying factors (nutrient deficiencies, gut health imbalances, etc.) that may be affecting your progress.

Learn more at: knewhealth.com/individual.

Remember, the most effective way to transform habits that no longer serve you is by lovingly replacing them with patterns that truly nourish you. Today's approaches will help you do exactly that.

To your sweet success and vibrant health,

-The Knew Health Team

3 Sneaky Causes of Low Energy, Fatigue and Exhaustion

Tue, 10 Jul 2018 21:38:38 GMT

Do you remember what it felt like to be a kid just chock-full of energy?

For most of us, childhood is a time of boundless vitality and stamina—where we could run and play for hours without feeling tired.

Then young adulthood hits, and aside from the all-nighters studying (or partying) most young adults have no trouble bouncing back from a little fatigue.

Next we hit our late-twenties and early thirties, and that's when a certain level of low-grade fatigue starts to plague all too many people.

And if you have children and a career, that fatigue can quickly escalate to a state of chronic exhaustion.

But, just because nearly everyone over thirty is walking around glued to their coffee mugs complaining about "being tired all the time", doesn't mean that it is normal.

The fact is, unless you have a child waking you up several times a night or are going through a very stressful time, you should have plenty of energy to spare.

Yet most people slog through their days utterly exhausted and completely reliant on caffeine and other stimulants to get them through.

So, what's going on? Why are we all so tired all the time?

But beyond that, there are some common yet little-known causes of fatigue and exhaustion that often go undiagnosed or under-diagnosed in countless people every year.

Sneaky Low-Energy Cause #1: Poor digestive health

It's been said, "you are what you eat".

At Knew Health and in functional medicine we say, "you are what you digest and absorb".

In other words, you can have the healthiest diet in the world, but if your digestive health is sub-optimal you won't be absorbing the life-giving nutrition you need to create balanced energy and good health.

Some common symptoms of digestive health issues include:

Gas, bloating and indigestion
Anxiety
Insomnia
Lack of appetite
Extreme appetite
Weight-gain
Constipation or diarrhea
Intense cravings for sweets
Uncomfortable or painful digestion
Skin disorders
Poor immunity (at least 90% of your immune system resides in your gut)
Headaches, brain fog, memory loss
Fatigue/exhaustion
Nutrient deficiencies or insufficiencies

We'll get into some of the common nutrient insufficiencies which affect energy coming up.

But first here are some simple things you can do to start improving your gut health today:

#1: Try an elimination diet.

We typically recommend eliminating foods which can trigger digestive issues for 3-4 weeks.

These trigger-foods include: gluten, dairy, sugar, soy, corn and eggs.

After 3-4 weeks, try adding one food category back every 3-5 days and track how you feel.

If any symptoms (digestive or otherwise) return upon re-introducing that food, you'll know it's one you want to avoid.

#2: Up your intake of probiotic and prebiotic-rich foods.

While some people may benefit from probiotic/prebiotic supplementation, most of us can get plenty of what we need from specific foods.

Some of our favorite probiotic rich foods include:

Kombucha
Kim chi
Cultured vegetables
Real pickles
Yogurt
Kefir

In addition, you'll want to super-charge those probiotics by feeding them prebiotic fiber.

Prebiotic-fiber-rich foods include:

Onions
Garlic
Asparagus
Chicory
Jerusalem artichoke
Mushrooms
And moderate amounts of bananas

#3: Keep your stress in-check

Stress has been shown as a major causal factor in digestive health issues, due to the direct impact our brain has on our gut (known as the gut-brain connection).

Some simple stress management techniques to improve digestion and well-being include:

Meditation
Regular exercise
Deep belly breathing
Spending time with friends
And listening to music (to name a few)

Sneaky Low-Energy Cause #2: Nutrient insufficiencies

Once you've taken steps to begin healing your gut, it's time to look at your nutrient levels.

There are many nutrient insufficiencies which don't show up on traditional blood work (hence the term "insufficiency" and not "deficiency") which can impact your energy levels.

While we can't cover them all today, some of the common heavy hitters are:

B-vitamins—specifically B12, which many people are deficient in.
And iron—which is often missed in traditional blood tests, and a very common insufficiency/deficiency in menstruating women.

Let's start with B-vitamins.

B-vitamins come from a variety of foods such as meats, vegetables and fruits, and their absorption is enhanced by a healthy gut.

The problem is, they are also easily depleted by a variety of common processed foods, medications, beverages and even stress.

For example, excess consumption of refined sugar quickly depletes B-vitamins, as does alcohol, certain prescriptions and over-the-counter drugs.

In addition, some people have genetic mutations which hinder their ability to absorb certain types of B-vitamins, such as folate and (you guessed it) B12.

How to Ensure You're Getting Enough B-Vitamins:

First off, eat a wide variety of fresh whole foods and limit or avoid refined sugar and alcohol.
Second, be sure to include some grass-fed red meat in your diet. Red meat is a good source of B12 (and iron, which we'll discuss coming up).
Third, talk to your Knew Health Coach or practitioner about whether you need a high-quality B-vitamin supplement. For most people, methylated B-vitamins (which begin with the word "methyl") are best-absorbed.
Fourth, if you're taking medication, use the site www.mytavin.com to check whether it's depleting your B-vitamin stores.
Fifth, since B-vitamins' absorption is enhanced by a healthy gut, work on cultivating diverse gut bacteria by including some probiotic and prebiotic-rich foods in your diet.

Now let's look at iron.

Iron is essential to healthy blood, energy, oxygen uptake, metabolism, brain function and much more.

Unfortunately, many people don't get enough of this life-giving nutrient…and insufficiencies or even deficiencies often don't show up on standard blood work.

At Knew Health , we use advanced blood panels to check both the percent saturation of iron which measures your available blood level, and your stored iron known as ferritin.

The reason we check both levels is because we want to know how much iron you have available in your blood for immediate use, plus the status of your stored iron which can indicate a trend toward anemia (before it becomes full-blown), inflammation and other health concerns.

If both levels aren't evaluated, you could have serious issues with iron even though your standard blood work comes back "normal".

Optimal ranges of percent saturation iron are: 20-50%, and optimal ferritin levels (your stored iron) are: 50 ng(ml) – 150 ng(ml).

If your iron levels are truly low, you'll want to work with your Knew Health Coach or practitioner to get those levels to a functional place safely and efficiently.

Safe and easy ways to naturally up your iron levels include:

Eating plenty of dark green leafy vegetables.
Eating plenty of vitamin c-rich vegetables and fruits—vitamin c naturally enhances your body's iron absorption.
Eating red meat, eggs and other dark meats—animal products contain what's known as "heme-iron", which is easier to absorb than non-heme iron, which comes from plant-based products.

If you're a vegetarian, vegan and/or unable to eat meat and you have low-iron, you'll want to work with your Knew Health Coach or practitioner to craft an iron-enhancing nutrition and supplementation program that works for you.

Sneaky Low-Energy Cause #3: Unchecked stress

As you've probably figured out by now, stress impacts our energy levels in a variety of sneaky ways.

In addition to the implications outlined above (gut health and nutrient insufficiencies) stress also saps your precious energy reserves by:

Reducing your quality and quantity of sleep —even if you fall asleep easily, a restless mind can produce low-quality sleep, leaving you exhausted upon rising.
Causing adrenal damage —chronic stress causes your body to stay in a constant state of fight-or-flight, which causes an imbalance in adrenaline and cortisol levels. If left unchecked, this can begin to wear down your adrenals, affect your nutrient levels, cause imbalances in other hormones and negatively impact your energy levels.
Affecting your mood —research has shown a direct link between chronic stress and a higher risk of mood disorders such as anxiety and depression.
Causing unhealthy food cravings —stress can cause an imbalance in your appetite regulating hormone leptin. This can lead to strong cravings for sweets and other comfort foods, trapping you in a vicious cycle.

These are just a few examples of how stress impacts your energy, but you get the picture…stress is a sneaky, all-too-common energy thief.

Once you begin to understand all the subtle ways digestive health, nutrition and stress impact your energy, the path to reclaiming your vitality begins to become more clear.

There are other sneaky energy zappers to discuss (heck, we could write a whole article on how negativity alone can zap your energy levels), but we've covered some of the most common, non-sleep-related ones today…and we'll cover more in future content.

Not sure where to start?

You can't go wrong with that 3-4 week elimination diet and/or getting a handle on your stress levels.

Either will bring you closer to uncovering the root cause of your fatigue.

Need some help getting started?

Knew Health Coaches are experts in identifying the root causes of fatigue and helping you create a custom program to return to health. As a Member of our Community, you have access to personalized support that goes beyond traditional healthcare approaches. We believe in empowering you with the tools and knowledge to take control of your wellness journey.

Remember, Knew Health is not health insurance—we're a Medical Cost Sharing Community where Members support each other through monthly contributions. Your Medical Needs may be eligible for sharing after meeting your IUA (Initial Unshareable Amount). We offer up to 3 IUAs per year at $1,000, $2,500, or $5,000 levels, making healthcare more affordable while you focus on preventive wellness.

Plus, with your Self-Care Credit, you can explore integrative and alternative care options that support your energy and vitality goals—because we believe true health comes from addressing root causes, not just symptoms.

To learn more about joining our Community and accessing comprehensive wellness support, check out our services page .

To better energy and vitality for all,

-The Knew Health Team

Understanding Your Blood Work: Unpacking Your Fasting Lipid Panel (Triglycerides, HDL & LDL)

Fri, 22 Jun 2018 01:17:53 GMT

The Fasting Lipid Panel is one of the most valuable series of blood work tests for gaining an accurate picture of your heart health and cholesterol levels.

But its true value lies in understanding what those different markers mean (triglycerides, HDL, and LDL) within the context of the entire lipid panel and other key aspects of your wellness.

Despite all the advances in early detection and treatments, heart disease remains America's leading health concern. It has been for decades. Which raises the question: why?

Why, with all the advances in modern medicine and our deeper understanding of the roles fat, cholesterol and stress play in heart health, is heart disease still affecting so many people, young and old?

And, most importantly, why aren't these early warning signs being detected in our annual checkups?

Something isn't adding up.

Actually, a few things don't add up when it comes to heart disease prediction, prevention and treatment.

Here are the 3 key issues we see in functional medicine as contributing to this ongoing challenge:

It's true.

Per a published study in the November 2016 edition of JAMA[note]https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2548255[/note] and as reported by NPR News, 50 years ago the sugar industry paid off Harvard researchers to suppress their findings on sugar and instead, point the blame at fat.

Yet many people remain unaware that sugar, NOT FAT, is one of the most challenging foods you can consume if you're concerned about heart health.

Unhealthy fats can play a role in heart health, but it's not the fats you might think…more on this to come.

A growing body of evidence now suggests if your body is chronically inflamed, that can have a direct impact on the health of your metabolic and circulatory systems

Unfortunately, many doctors remain unaware of this connection and the causes of chronic inflammation and thus, often miss the telltale signs early on.

New research has shed light on the antiquated ideas that all dietary cholesterol is "bad", and even that all "bad" cholesterol (AKA: LDL) is harmful (more on the research behind this coming up).

This new information has inspired many progressive healthcare providers and functional medicine doctors to order a greater variety of blood work and focus their attention on new markers.

Now that we've covered some of the main issues hindering effective modern heart disease prevention and detection, let's break down the 3 markers of the Fasting Lipid Panel:

When we're looking at the results of your triglyceride test, the main thing we want to know is: what size is your LDL cholesterol?

Why do we care about size over total number ?

Because new research has shown that larger LDL particles are more favorable to heart health than smaller particles.

The reason is, the smaller particles can get into your arteries where they have the potential to create harmful plaque.

Optimal range: Less than 100, and if your triglycerides levels can be lower than your HDL levels that's optimal
Concern zones: 100-150—if you're in this zone, that means there's not a problem yet, but there may be one developing
Warning zone: 150 and up—the higher your triglycerides, the higher your risk for heart disease and fatty liver

Why do we care about fatty liver with regards to heart health?

Fatty liver is commonly associated with metabolic syndrome and insulin resistance, both of which increase your risk for cardiovascular disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437502

As noted above, for years we were told "bad fats" from animal products caused "high cholesterol" which causes heart disease.

But we now know the real culprit behind high triglycerides is carbs…

….specifically sugar…

…and super-specifically fructose from sugar, fruit juice and too much fruit.

Alcohol also negatively affects triglyceride levels due to its sugary nature and impact on the liver.

How to Optimize Your Triglyceride Levels

If your triglyceride levels are in the "concerning" or "warning" zone, the first thing you'll want to do is identify and limit the carbs you're eating—especially those from sugar and alcohol.

We also recommend adopting an exercise regime that helps support normal blood sugar levels.

High Intensity Interval Training and Weight Training are ideal for this purpose.

Additionally, you'll want to up your intake of omega-3 fatty acids from either a high-quality fish oil or wild-caught fish, like salmon.

Marker #2: HDL—The "Good" Cholesterol

If your overall cholesterol has been flagged as "high", it's critical to understand that your HDL level (the "good" cholesterol) factors into that total number.

It's unfortunate how many people have been misled and told they need medication for their "high cholesterol", without regard for their HDL/LDL ratios.

If you've been told you have "high cholesterol", be sure to question your healthcare provider about your HDL and LDL levels individually, because if your HDL is high and your LDL is normal that's actually a good thing.

This is a prime example of why it's so important to understand your blood work markers, so you can ask the right questions before agreeing to any course of treatment.

Optimal/Functional HDL Cholesterol Ranges

Optimal/functional levels
- Above 59—at this range, you have a negative risk factor for coronary heart disease
Sub-optimal levels:
- Anywhere below 59

What causes low HDL and How to Raise it:

Genetic and/or lifestyle factors are usually the culprits behind low HDL levels.

Fortunately, increasing HDL is pretty straight-forward.

Just like we recommend for optimizing your total triglycerides, we want you increasing healthy fats in the diet, decreasing unhealthy fats and cutting back on sugars.

Let's break down these recommendations and see what this would look like:

Increase Healthy Fats:

This is achieved by increasing consumption of omega-3 fatty acids found in:

Wild-caught fish
Fish oil
Walnuts
Hemp seeds
Chia seeds
Flax seeds
Grassfed meats
And full-fat dairy products (if you can handle dairy).

Decrease Unhealthy Fats:

When it comes to increasing your HDL and supporting heart health, you'll want to avoid highly-processed seed and vegetables oils.

Yes, this runs in contrast to conventional dietary recommendations to eat "heart-healthy" vegetable oils.

However, new research shows us these highly refined oils are also highly unstable, often rancid and contain pro-inflammatory omega-6 fatty acids, which, if consumed in excess, can contribute to chronic inflammatory conditions[note]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3335257/[/note].

Thus, refined vegetable oils should be avoided if a healthy heart is the goal.

Unhealthy fats to avoid/eliminate include:

Canola Oil
Corn Oil
Cottonseed oil
Rapeseed oil
Peanut oil
Grapeseed oil
Safflower Oil
Sunflower Oil
Soy Oil
Any type of hydrogenated or partially-hydrogenated oil

Optimize Blood Sugar Levels

Since we know excess, refined carbohydrates directly contribute to heart disease, we recommend lowering your intake of certain carbohydrates—specifically those from sugar, alcohol and excess fruit juice, dried fruit and whole fruit.

Now don't get us wrong, an apple a day can still keep the doctor away.

The key is to enjoy moderate amounts of whole fruit, usually between 1-2 servings per day and plenty of fresh vegetables (7-10 servings per day).

When it comes to sugar and sweeteners, you'll want to be conservative about your choices.

Typically coconut sugar, maple syrup and raw honey are the least processed most healthful sugars; and stevia is our #1 choice for a zero-carb, zero-calorie natural sweetener.

How much natural sugar you can handle, will depend greatly upon your HDL levels and health goals. But, less is best here— even when it comes to natural, zero-sugar sweeteners, like stevia.

The more you can re-train your taste buds to be satisfied with the natural sweetness found in whole foods, the easier cutting back on carbs and sugars will be.

Your Knew Health Coach can help guide you in this regard, and has some incredible tools to help make cutting back on sugar as painless as possible.

Marker #3: The "Bad" Cholesterol, LDL

Unfortunately, LDL cholesterol—AKA "The Bad Cholesterol"—is the one most hyperfocused on in the medical establishment.

And the little-known truth is: there is a ton of confusion in doctor and patient populations, about exactly what LDL is and how it impacts our risk of heart disease.

This confusion has led to an enormous amount of stress, restrictive diets and unnecessary treatments for patients, and has left doctors unsure how to read traditional blood work.

So, let's clear some of that confusion up with the latest understanding of LDL:

From what we know right now, LDL appears to be a mixed bag of both "bad" and "neutral" cholesterol numbers , and doesn't necessarily represent the amount of cholesterol in your bloodstream.

If your functional medicine doctor or practitioner believes you do have a cholesterol problem, they would recommend more in-depth tests to accurately determine the amount of cholesterol in your blood.

That said, the LDL test still provides valuable information when viewed within the context of the other two markers discussed in this article: triglycerides and HDL.

For example:

The higher your triglycerides , the smaller your LDL particles —which is indicative of a problem
The lower your triglycerides the larger your LDL —which means it's less problematic and less likely to cause plaque build-up

As you can see, context , the latest research and access to multiple blood work markers (the three listed here along with others like your Highly-Sensitive C-Reactive Protein) is absolutely crucial when it comes to getting a clear picture of your heart health

This is so important to understand, before you agree to any form of treatment based on outdated information on "good" and "bad" cholesterol.

If you're taking cholesterol-lowering medication and are at all concerned you may have been given old information, be sure to talk to your doctor or a functional medicine physician about your options.

Optimal/Functional LDL Cholesterol Ranges

At Knew Health, we are more concerned about the size of your LDL than the number, and we determine this by matching your LDL with your triglycerides.

Typically, the higher your triglycerides, the smaller your LDL particles which means they're more likely to form harmful plaques.

The lower your triglycerides (optimal being less than 100), the larger your LDL particles which are far less concerning.

Optimal/functional levels of LDL
- Typically less than 130

If your LDL levels are high and/or you have active heart disease or a history of heart attack, it's important you work with your cardiologist to get that number into their recommended range.

If there are concerns about your LDL particle size, you would work with your Knew Health Coach or practitioner, and follow the advice on lowering triglycerides above.

How Often Should You Get Your Lipid Levels Checked?

At least annually, or at the discretion of you and your Health Coach/doctor.

To Recap:

You want your Triglyceride levels low
You want your HDL levels high
You want your LDL levels moderate—less than 130, or the number your cardiologist recommends
Keep sugar and fructose to a minimum for optimal heart health
Increase healthy fats and omega-3s
Decrease unhealthy fats (vegetable and seed oils) and omega-6s
Get regular exercise—high intensity interval training and weight lifting is best for blood sugar balance
Have your blood work checked annually, or at the discretion of your healthcare practitioner

We tell our Knew Health Members, it's important they work with their Knew Health Coach to determine the best individual course of action, based on your combined lipid profile, your inflammation levels (high-sensitivity c-reactive protein), your age and your blood pressure.

It's all about context and viewing your body as a whole.

To your heart health,

-The Knew Health Team

How the Cash Economy Can Save Medicine (and your healthcare budget)

Wed, 30 May 2018 20:54:29 GMT

As we've been preparing for the Knew Vision Tour and putting together the framework for Knew Health Cooperative , we've been thinking deeply about why healthcare has become so overwhelming for families like yours.

After all, just a few years ago, finding affordable healthcare felt much more achievable than it does now.

For example, in Arizona, government-subsidized "silver" health insurance monthly contributions increased 116% from 2016 to 2017. An increase that many are still feeling as insurance subsidies continue to change.

116% in just one year!

And that's just one example of government-subsidized insurance contribution increases in one state. We understand how frustrating and scary these numbers can feel.

So, what's changed?

A lot has shifted in our healthcare landscape.

Chronic conditions have grown at a rapid rate in the last two decades, and the Affordable Care Act hasn't exactly succeeded in making things more affordable for most families.

There's no denying that cash has become king when it comes to saving money on healthcare, especially for those with high-deductible insurance plans.

This actually creates an opportunity for you to save money while taking back control of your family's healthcare choices.

Which is exactly what we want to help individuals and Communities.

Here are 3 reasons we believe a cash-based approach is crucial to the future of healthcare:

#1: You get the lowest price

These days, you typically get the lowest possible price on healthcare treatments and procedures when you pay cash.

Thanks to increased awareness about this topic, both individuals and doctors are becoming savvy about these savings.

This is why you're seeing the rise in new models like direct primary care practices—where doctors are paid directly by patients for services or Membership-based programs—and direct-pay labs which offer significant discounts on direct-to-patient blood work.

For those with high-IUA plans, paying cash will often cost thousands less than paying toward their Initial Unshareable Amount for the insurance company's "contracted rate".

Ultimately, paying the cash price saves everyone the most money.

#2: Doctors prefer cash

Through our sister company, The Evolution of Medicine, we've heard countless stories from doctors barely making ends meet or going out of business because of insurance companies.

Lengthy reimbursement times, withdrawn payments, having to fight for every penny owed—for many doctors, taking insurance is no longer sustainable for their practice.

Which is why many clinics have transitioned to a cash-based or hybrid system.

This benefits the doctors—because they can spend more time and resources on helping patients—and benefits you as it allows doctors to offer better prices for cash-paying patients.

#3: You get to determine value—not insurance companies

How many times have you been told, or heard about people being told by insurers: "that procedure is not covered" or "that doctor visit was not medically necessary"?

In that scenario, insurance companies dictate value. Even if it means you don't get the care you need.

In a cash economy, you have the power to determine what's valuable and necessary for you and your family's health—not the insurance company.

For example, if you knew you'd have to pay $2,200 to spend 10 minutes with a doctor who doesn't offer you a sustainable solution to your health concerns, you'd likely seek other options.

Instead, you could choose a functional medicine doctor who charges $300-$400 and spends an hour or more with you, providing a custom health plan and addressing root causes.

Cash gives us tremendous power in choosing services that offer real value to people, NOT to insurance companies.

How this translates to Medical Cost Sharing and more affordable healthcare for all

At Knew Health Cooperative, our model harnesses the power of the cash economy by allowing Members to direct their own care and giving doctors the cash flow they need to serve their patients well.

Here's how it works:

If you have a Medical Need, you're entrusted to choose your own provider and services based on your knowledge of their quality of care and fees.
You pay the provider their cash rate, then submit your Medical Need for Community sharing eligibility.
The Community as a whole benefits from your good sense of value and the cash rate, the doctor benefits from getting paid immediately, and you benefit when your Medical Need is eligible for sharing.
Everyone gets on with their lives.

Beautifully simple, right? That's the power of cash and Community working together to help you save serious money.

Important Note: Knew Health is NOT health insurance. We're a Medical Cost Sharing Community where Members voluntarily share in each other's eligible Medical Needs. You can have up to 3 IUAs (Initial Unshareable Amounts) per year of $1,000, $2,500, or $5,000. Plus, Members receive a Self-Care Credit to use toward wellness and preventive care.

-The Knew Health Team

Understanding Your Blood Work: Hemoglobin A1c (HbA1c)-The Ultimate Blood Sugar Test

Tue, 03 Apr 2018 01:26:59 GMT

With over 100 million Americans living with diabetes or pre-diabetes and millions more experiencing early blood sugar imbalances, having a clear understanding of your blood sugar levels has never been more important for your long-term wellness.

While a fasting glucose test can provide some helpful insights, this marker alone may not tell the whole story and doesn't reveal how your body manages sugar over several weeks.

That's where the Hemoglobin A1c (HbA1c) test becomes incredibly valuable, and why we include it in our initial Membership blood work at Knew Health.

Today, we'll explore the often-overlooked impacts of blood sugar imbalances and how the HbA1c test offers precious insights into the patterns and underlying factors affecting your blood sugar management.

Why the HbA1c Test Provides More Complete Insights Than Standard Fasting Glucose Testing

When we think about blood sugar challenges, many of us immediately think of diabetes.

However, Type 2 diabetes typically develops as an advanced consequence of blood sugar imbalances that have progressed over an extended period.

In conventional medical settings, the primary test offered for blood sugar screening is often just the fasting glucose test.

While this can help identify more advanced cases of blood sugar imbalances and support diabetes management, it has limitations.

Since this test only measures glucose levels during fasting, it doesn't provide the complete picture of how your body handles sugar over days or weeks.

Additionally, it doesn't offer predictive insights into developing patterns toward diabetes, prediabetes, or other blood sugar management concerns. And understanding these patterns is essential for prevention. Plus, fasting glucose can be significantly affected by factors beyond diet, such as a particularly restless night's sleep.

In functional medicine, and at Knew Health, we believe in identifying blood sugar imbalances as early as possible.

The HbA1c test provides a window into your last 8-10 weeks of blood sugar management versus a single snapshot. Plus, it reveals how sugars may be affecting your cells and tissues. HbA1c measures the extent to which hemoglobin in your blood has been affected ("glycosylated") by blood sugar levels.

"Optimal/Functional" HbA1c Ranges vs. "Normal"

In functional medicine, we look beyond "normal" when evaluating blood work markers.

Why? Because "normal" doesn't necessarily mean optimal when you're focused on preventing future health challenges—especially regarding blood sugar balance.

Optimal/Functional HbA1c Ranges:

Optimal Range: less than 5.3
Less than Optimal/Pre-diabetic stage: 5.4-6.0 (your lab may call this "normal," but in functional medicine, we consider this the zone for closer attention)
Sub-optimal: Anything above 6.0 indicates challenges with blood sugar control

Individuals with particularly high or low hemoglobin levels may need additional markers beyond HbA1c. Remember that HbA1c is not the only marker we recommend for assessing blood sugar balance and the insulin resistance that often accompanies it. However, it's a powerful indicator for most Members.

The Health Impact of Chronically Elevated HbA1c

The consequences of maintaining sub-optimal or less-than-optimal HbA1c ranges over time may include increased risk of [2] [3] [4] :

Certain cancers
Cardiovascular challenges
Stroke
Diabetes
Accelerated brain aging

As mentioned above, chronically elevated HbA1c levels can also affect tissues, blood vessels, and organs particularly sensitive to glucose.

Common examples include your optic nerve, brain, heart, and kidneys—which directly correlate to the health consequences listed above.

What Contributes to Elevated HbA1c?

It's tempting (especially in the integrative health Community) to blame elevated HbA1c levels solely on excessive sugar consumption...

...but that's not always the complete picture!

The truth is, various foods and lifestyle factors can directly influence your HbA1c levels, including:

Sleep challenges —surprisingly, inadequate sleep is a leading factor behind blood sugar imbalances. Research has shown that even short-term sleep deprivation can affect glucose metabolism.
Chronic stress —ongoing stress can significantly impact your blood sugar levels because excessive stress hormones raise blood sugar and may create insulin resistance. Studies demonstrate the powerful connection between stress management and blood sugar balance.
Excessive carbohydrates, or the "wrong" types —while excessive consumption of sugar and refined carbohydrates can certainly affect blood sugar balance, not all carbs are problematic. "Good carbs" found in moderate amounts of whole fruits, vegetables, and even sweet potatoes or white potatoes with skins can be part of a healthy, balanced approach.
Artificial sweeteners —artificial sweeteners like aspartame, sucralose, and saccharin have recently been shown to potentially affect blood sugar levels.
Insufficient muscle mass/limited exercise —muscle tissue helps your body regulate blood sugar. Therefore, if you're lacking lean muscle mass due to limited physical activity, this could contribute to elevated HbA1c.

How to Support Healthy HbA1c Levels

Your Knew Health Coach will work with you to develop a personalized wellness plan, but here are some general approaches that may help support healthy HbA1c levels:

Mindful carbohydrate choices —consider substituting stevia (a natural plant extract sweetener) for sugar where possible, reducing processed foods, and experimenting with limiting grains to 1-2 servings daily.
Adequate protein intake —protein helps stabilize blood sugar while increasing satisfaction. While you don't need excessive amounts, aim to include some lean animal or plant-based protein with meals and snacks.
Regular movement and exercise —focus on activities that build muscle mass and challenge you appropriately. Interval training, resistance exercises, yoga, and other weight-bearing activities can be excellent choices.
Stress management practices —this may be one of the most impactful steps you can take for blood sugar balance. Effective stress-management approaches include:
- Regular exercise
- Enjoying music
- Journaling
- Connecting with friends
- Laughter and joy
- Meditation practices
- Time in nature
- Reducing screen time
Sleep optimization —aiming for 7.5-9 hours of quality sleep nightly can support healthy blood sugar. Helpful sleep strategies include:
- Morning sunlight exposure (helps reset your internal clock)
- Limiting caffeine after noon
- Exercise at least 4 hours before bedtime
- Reducing screen exposure 1-2 hours before bed
- Earlier dinner times
- Consistent bedtime routines
- Journaling thoughts and tomorrow's plans before bed
- Complete darkness in your bedroom
- Calming herbal teas like chamomile, valerian, or passionflower

How Often Should You Check HbA1c?

Healthcare providers typically recommend that individuals with type 2 diabetes check their HbA1c every six months to monitor their management approach. At Knew Health, we believe in the same proactive approach to ensure your lifestyle modifications are supporting your wellness goals. If your level falls in the zone requiring closer attention, we may recommend checking progress at least every 6 months.

From a prevention perspective with optimal levels, we recommend checking HbA1c every year or two. As you've learned in this article, various lifestyle factors can accumulate over time to affect insulin sensitivity and blood sugar balance. It's empowering to stay informed about your body's signals and proactively address imbalances—before they have a chance to develop into more serious concerns.

Remember, Knew Health is a Medical Cost Sharing Community, not health insurance. Our Members support each other's Medical Needs through monthly contributions, and eligible expenses may be shared by the Community. We're here to support your journey toward optimal wellness through our unique combination of functional medicine guidance, Community support, and transparent sharing of medical expenses.

Chronic Inflammation and the Highly Sensitive C-Reactive Protein (hsCRP) Test

Tue, 27 Mar 2018 20:39:31 GMT

This week's post continues our "Understanding Your Blood Work Series", with a focus on tracking inflammatory markers to reduce your risk of chronic disease.

Today, we'll take a close look at Highly Sensitive C-Reactive Protein (hsCRP) blood markers, including what those markers tell us about your current and future health, optimal/functional ranges, causal factors behind imbalanced levels, and how to optimize your levels safely and effectively.

Who Needs the hsCRP Blood Test and Why?

The hsCRP blood test measures—with a high level of sensitivity—the amount of c-reactive protein in your blood…

…what does this mean and why should you care?

In simple terms, the more c-reactive protein you have in your blood, the greater your levels of systemic inflammation.

And, the more chronic inflammation you have the greater your risk of chronic disease.

Extremely high levels of CRP are common in acute infections. That's why we need a more highly sensitive assessment of CRP at lower levels to detect chronic (vs. acute) inflammation.

Sustained, even moderate elevation in this inflammatory blood marker gives keen predictive insights into your present and long-term risk factors for developing autoimmune disease, heart disease, and stroke.

Given the epidemic rates of the aforementioned diseases, we recommend all Knew Health Members get their hsCRP levels checked.

What are the Optimal/Functional Levels of hsCRP?

When looking at optimal/functional levels of hsCRP as an inflammatory marker, we obviously want your levels to be as low as possible.

Optimal range (meaning your body is not notably inflamed and is functioning properly) is less than 1
Average range (meaning your inflammation is mild-to-moderate and not as optimal as you could be) is 1-3
Sub-optimal range is any greater than 3. This is a sign your body has too much inflammation—and we will want to discover why

Bottom line: If your levels are above 1 and definitely if they are above 3, we want to uncover the root cause of that inflammation and get your levels down.

Root Causes of Sub-optimal hsCRP

As we've covered in previous content, chronic inflammation has many, diverse, possible causes including:

A poor diet
High blood sugar
Nutrient deficiencies
Food sensitivities or allergies
Injuries or trauma
Infection
Excessive stress
Not enough movement OR too much exercise
Digestive health issues like Leaky Gut Syndrome
Lack of sleep
Toxicity

Your Health Coach will work with you, through extensive questioning and advanced blood work, to uncover the exact root causes behind elevated hsCRP levels.

How to Quell Inflammation and Reduce your hsCRP Levels

For many people, lifestyle factors drive elevated hsCRP levels resulting from inflammation.

This is good news because lifestyle factors are within our control and thus relatively simple to adjust. Your Knew Health Coach can help guide you in this regard.

The Top 5 Common lifestyle solutions to help reduce inflammation and lower your hsCRP levels include:

#1: Practice stress management —while it may seem simple, stress is at the root of a variety of chronic inflammatory conditions—so we want to focus some honest effort here. High stress impairs the immune system and can lead to challenges with "simmering" infectious dynamics.

Some effective stress management techniques to try include:

Deep belly breathing
Spending more time with friends, pets, family and Community
Laughing
Cutting back on non-work-related screen time
Practicing meditation or mindfulness
Taking up a hobby
Exercise and movement

#2: Adopt a whole foods diet —the "anti-inflammatory" diet is getting a lot of press these days.

And while it may seem complicated, the general idea is to eat less processed foods in favor of more fresh vegetables, fruits, lean proteins, healthy fats (avocado oil, coconut oil, and pastured butter), nuts and seeds and gluten-free grains.

As best-selling author, real food advocate and media personality Michael Pollan says: "If it's a plant, eat it. If it's made in a plant, don't eat it". That's the gist of the whole foods diet. The main challenge for many Americans is the consumption of too many refined, grain (flour) foods and sugar/sweeteners.

#3: Commit to a regular exercise program —when it comes to exercise, keep in mind that too little or too much can fan the flames of inflammation, therefore:

Choose exercises that challenge your muscles for short periods of time. Like burst training, dancing, weight lifting, swimming or outdoor activities
Aim for 20-30 minutes per day, with the goal of completing your workout feeling "worked" but not depleted

#4: Increase your intake of omega-3 fatty acids —these essential fatty acids or "EFAs" are crucial to maintaining a health inflammatory response.

Unfortunately, they are often lacking from the standard American diet. Here's where to get them:

The most potent forms of omega-3s come from fish oil. Therefore, we generally recommend increasing your intake of fatty fish like wild caught salmon and sardines, in addition to supplementation
Supplement-wise, you want a high-quality supplement with about 2000 mg of combined EPA and DHA. At Knew Health we recommend a liquid fish oil supplement that supplies this daily amount of EPA and DHA in 1 tablespoon

Do you really need a supplement if you're eating more fatty fish?

That depends upon your current state of health, the make-up of the rest of your diet, your hsCRP levels, and your symptoms and goals.

Due to the imbalanced consumption of omega-6 fatty acids to omega-3 fatty acids in our modern diets and our typical level of exposure to toxins and chemicals, supplementation is often beneficial. Your Health Coach can help guide you in this decision.

#5: Eliminate gluten from your diet —though not everyone on the planet needs to go gluten-free, if your hsCRP levels are high it is a good idea to eliminate gluten for a period of time.

Why? Because gluten is the #1 culprit in creating (and sustaining) leaky gut, which is the gut's gateway to creating increased inflammation.

Other food sensitivities might be at play as well. How long you'll have to eliminate gluten or other foods depends on your individual situation—some Members only require a few months without gluten to recover their health, while others will choose to make it a lifetime goal. Again, your Health Coach can help guide you.

Can hsCRP imbalance be caused other factors besides lifestyle?

Yes, in rare cases high hsCRP can indicate a more complex health issue.

In that case, your Health Coach would likely refer you to a trusted Functional Medicine provider within our referral organization for further investigation.

Then, once that cause is isolated and under control, you and your Health Coach can regroup to help you keep your levels on-track.

How often should you get your hsCRP levels checked?

As with all blood markers, that depends upon your results.

If your levels are optimal, annual testing is sufficient
If they're average trending toward high, re-testing may be recommended in 6 months
If your levels are high, re-testing may be recommended in 2-3 months or sooner

To recap:

Your Highly Sensitive C-Reactive Protein blood marker gives us an excellent picture of your inflammation levels
Every adult can benefit from at least annual hsCRP testing
The lower your number, the better
If your hsCRP levels are high, simple lifestyle changes will nearly always get those levels down
If lifestyle changes aren't enough and/or if your other blood work indicates a more serious issue, your Health Coach may consult with our Medical Team to refer you to a Functional Medicine physician for further investigation

It's becoming widely recognized that inflammation is a driving cause behind some of the world's most common, and most deadly, chronic diseases.

By keeping up on blood markers, like hsCRP, you can stay years ahead of potential problems or catch existing ailments early, and protect your health for the long-term.

Interested in what your hsCRP levels may reveal?

All Knew Health Members receive an hsCRP blood workup as part of their initial blood work.

Understanding Your Lab Tests: Antinuclear Antibody Test (ANA) and Autoimmunity

Wed, 21 Mar 2018 18:57:47 GMT

In conventional medicine, the Antinuclear Antibody Test (also known as ANA) is typically used as a diagnostic test to determine whether or not someone has an autoimmune condition like lupus ^[1] .

In functional medicine and at Knew Health , we use this test proactively to help us identify the presence of immune system dysregulation and trends toward autoimmunity.

In today's article, we'll look at the specific wellness challenges that the Antinuclear Antibody Test can help us detect and how to optimize your levels and (ideally) support your body's natural healing abilities.

Who Should Get an Antinuclear Antibody Test?

Given what we now know about the role of inflammation in many types of chronic conditions ^[2] , and the epidemic rates of autoimmune conditions affecting 1 in 5 Americans, nearly every adult can benefit from monitoring their antinuclear antibodies.

It's important to understand that this test does not diagnose autoimmune conditions (and it's not the only autoimmune marker), but rather it acts as a general, predictive test—giving us clues into your body's level of inflammation, immune system stability and whether you're trending toward a possible future challenge.

Knew Health Members receive an Antinuclear Antibody Test as part of their initial blood work.

What Are the Optimal/Functional Levels?

Ideally you want a negative ANA Test, meaning no (or very little) antibodies in your blood.

A positive ANA test means that the body's immune system is releasing antibodies to attack its own cellular nucleus material: the definition of an autoimmune dynamic.

If your results do come back positive, please know you're not alone—we're here to support you.

Remember, this is a predictive test—not a diagnostic test. Therefore a positive result may simply indicate a trend toward a chronic condition and not a full-blown condition.

Contrary to common myth, we all have low levels of autoimmune activity happening all the time.

It's a key part of the body's innate checks-and-balances in keeping a strong and aggressive but also well-regulated immune system.

But a sustained antibody response to human cell nuclear material is notable. A positive result on this marker can give us precious clues into how your body is dealing with immune threats and inflammation, which will help your Knew Health Coach recommend an effective course of action to get your numbers back in the negative.

The Causal Factors Behind Positive ANA Tests and Systemic Inflammation

What can cause a positive ANA?

Since the ANA Test measures inflammation, the causal factors can be vast.

For example, excess inflammation can be caused by a pre-existing condition such as Leaky Gut Syndrome, a dietary sensitivity, environmental toxins, allergens, stress, lack of sleep and a variety of other factors.

Fortunately, functional medicine practitioners are experts in identifying the root cause (or causes) of inflammation.

Despite the range of possible causes, there is one sneaky root cause which is commonly connected to excess inflammation: gluten sensitivity.

Yes. Even if you don't have a full-blown autoimmune condition or gluten allergy , this protein can wreak havoc on your body's inflammatory levels.

Gluten is commonly found in wheat, spelt, einkorn, kamut, bulgur and other grains. Common sources of gluten include:

Breads
Cereals
Processed foods
Baked goods
Pastas
Cous cous
Breakfast foods
Energy bars
Canned soups

Gluten-free grains include:

Gluten-free oats
Rice
Millet
Quinoa
Amaranth

What to do if Your ANA Test is Positive

As a first step, your Health Coach will likely advise an elimination diet.

The specific diet will vary person to person based on your wellness journey and history, and may include eliminating gluten along with other common trigger foods such as: dairy, soy, eggs, sugar and corn.

If a gut health challenge is suspected or confirmed, your Health Coach may also recommend you eat more cultured foods like yogurt, kim chi, sauerkraut and kombucha in addition to the elimination diet.

Supplementation with a high-quality probiotic, digestive enzymes and specific herbs like deglycerized licorice can also be helpful in supporting gut wellness.

In some cases, high levels or persistent autoimmune markers are present despite a functional medicine lifestyle approach. If that is the case, rest assured your Knew Health Coach may refer you to a functional medicine doctor in our network to dig deeper into root causes.

Other dietary and lifestyle measures to support your body's natural anti-inflammatory response may include:

Increasing your intake of vegetables and other anti-inflammatory foods —especially leafy greens, moderate amounts of fruit, grass-fed meats, wild-caught fish, healthy fats and moderate amounts of gluten-free grains
Including more essential fatty acids and omega 3s in your diet —either from a high-quality fish oil supplement or wild-caught salmon, sardines and other fatty fish
Practicing stress-management techniques —such as meditation, daily exercise, laughing, listening to music and yoga
Getting enough quality sleep —a lack of sleep (less than 7.5-9 hours a night) can really do a number on your inflammatory levels and gut health
Balancing your exercise and movement —too little or too much exercise can cause inflammation. Ideally you want to aim for 20-30 minutes of exercise that challenges your muscles, without overdoing it

How Often to Re-test

This depends on your test results.

If you're in the negative, an annual ANA test is usually sufficient.

However, if your numbers are positive or very high, your Health Coach may recommend re-testing in as little as 2-3 months, or less.

With all the information about inflammation and chronic condition risk in the news, it can be easy to feel overwhelmed. But you don't have to navigate this alone—our Community is here to support you every step of the way.

Thankfully, simple, accurate tests like the ANA exist and make it fairly easy to keep up on your inflammatory markers and risks.

It's predictive medicine at its finest…and it doesn't have to be expensive either. As a Member of our Medical Cost Sharing Community, you have access to affordable wellness support that puts you in control of your health journey.

To your good health!

-The Knew Health Team

Why You Should Get Your Homocysteine Levels Tested

Thu, 15 Mar 2018 13:12:22 GMT

In last week's post, we explored why we recommend that all Knew Health Members have their B12 and folate levels tested through comprehensive blood work.

This week's article continues our journey through B-Vitamin testing, with a look at why everyone in our Community should have their homocysteine levels checked—for metabolic, heart, and genetic wellness.

What Exactly is Homocysteine (and Why Should You Care)?

Homocysteine is a non-essential amino acid created by your body as a by-product of a critical conversion process called methylation. This journey begins with an essential amino acid called methionine*.

*Non-essential amino acids, like homocysteine, are made by your body and don't come from food. Essential amino acids, like methionine, must come directly from food and are often converted into non-essential nutrients.

Once consumed, methionine can be isolated from our dietary proteins (with healthy digestion) and, through methylation*, can be transformed into homocysteine and then downstream into usable cysteine.

*Methylation is a metabolic process involving amino acids, B-vitamins and other nutrients which affects genetic expression, energy, nutrient conversion, metabolism, antioxidant capacity, detoxification, hormone balance and so much more.

As with many substances in our bodies, homocysteine can build up if our methylation process becomes impaired or blocked.

Excess homocysteine on its own can be toxic to your body, but a build-up also denies your body the usable cysteine it needs for other key functions.

Homocysteine levels are representative of many aspects of wellness, including:

How your body uses B-vitamins, particularly B6, B12 and folate
Heart wellness
Neurological well-being
Genetic health
Metabolism

High homocysteine levels themselves don't produce obvious symptoms; rather, they're indicative of other health conditions. That's why it's so important to have your levels checked through regular blood work.

Conditions Associated with High Homocysteine Levels

In conventional medicine, homocysteine testing is typically reserved as an after-the-fact investigative tool to determine causes of heart disease in patients with no other risk factors (such as smoking, high blood pressure, high cholesterol, etc.).

In functional medicine, we use homocysteine testing proactively to give us insights into the following conditions:

Heart wellness —elevated homocysteine levels have been shown to be independently associated with increased risk of heart disease, heart attack and stroke
Alzheimer's Disease, Parkinson's and Dementia
B-vitamin deficiencies (which may be due to poor digestion)—particularly B6, B12 and B9 (folate)
Pernicious anemia/B12 deficiency —homocysteine testing often helps diagnose this condition as an inability to process B12 can be rooted in methylation issues
Gastrointestinal challenges —such as IBS and Leaky Gut Syndrome can affect your ability to absorb B-vitamins
Genetic variations —since homocysteine plays a role in methylation of B-vitamins, elevated levels often indicate genetic variations that affect absorption such as the MTHFR, MTR or MTRR genetic mutations

Optimal/Functional Levels of Homocysteine

Since excess homocysteine becomes toxic to your body, you want your levels to be optimally low.

At Knew Health we look for:

"Good" homocysteine levels of less than 10 umol/L
"Optimal/functional" levels of about 4-8 umol/L

Any higher than 10 and you'll want to work with your Health Coach to further investigate the cause.

However, rock-bottom levels of homocysteine may indicate malnutrition, insufficient protein intake or hypermethylation which can make your body vulnerable to oxidative stress.

For today's post, we'll focus on addressing the more common high levels.

What to Do if Your Homocysteine Levels are High

First, take a deep breath. We're here to support you.

Just because you have high homocysteine doesn't mean you'll develop heart disease or a neurological condition tomorrow, next week or even next month.

That's the beauty of functional blood work; it often allows us to catch patterns of imbalance in your body before they become chronic or diagnosable.

And if you're already dealing with a chronic condition, take heart. By examining your homocysteine levels, you've taken one big step closer to uncovering the root cause and getting your wellness back on track.

The first thing you need to do is work with your Health Coach or functional medicine practitioner to identify the root cause of the imbalance.

How to Support Healthy Homocysteine Levels

The proper protocol for addressing high homocysteine levels is always personalized based on:

Your current state of wellness —if a serious condition, like advanced heart disease is present or indicated by your blood work, your Knew Health Coach would refer you to a functional medicine doctor for further investigation and treatment. These Medical Needs may be eligible for sharing through your Membership after your IUA is met.
Your B12 and RBC-folate levels —if these are low, then simple dietary changes, a digestive healing regime and/or supplementation with a methylated form of B12 and/or folate will often be recommended
- Methylated vitamins are designed to "bypass" genetic mutations so they can be utilized and absorbed properly
The health of your gut —optimal digestion and nutrient absorption are key to ensuring the good nutrition you consume from food actually reaches and benefits your cells
Lifestyle choices —daily choices such as sleeping and eating habits, stress management, relationship wellness and medications all have a significant impact on your digestive tract. Our Knew Health Coaches are experts at working with Members to identify the best starting points for individual lifestyle changes.
The presence of a genetic variation like MTHFR, MTR, or MTRR —for example, roughly 50% of Americans have the MTHFR genetic variation, which affects their ability to convert dietary folate into its usable form and thus impacts methylation pathways.

MTR and MTRR affect your body's ability to store and utilize Vitamin B12.

Your unique case may require additional investigation, and if so, your Knew Health Coach can refer you to a functional medicine provider while helping you with lifestyle choices that can help minimize the impact of those variations. Remember, many of these consultations may be eligible for sharing through your Membership.

As you can see, addressing suboptimal homocysteine can be quite straightforward, and having the support of a Knew Health Coach helps you understand and address what's at play in your unique body.

However, if genetic variations or a more serious condition is present, further investigative action may be needed.

How Often to Have Your Homocysteine Levels Checked

As with all blood work, how often to re-test is highly individual.

Typically, if your levels are on the high-side, your Health Coach will recommend re-testing after about 6 months. And if your levels are very high, perhaps sooner. These follow-up tests are often eligible for sharing through your Membership, and you can also use your Self-Care Credit for additional wellness support.

To Recap:

Homocysteine blood work offers excellent insights into the MTHFR genetic variation, B-vitamin deficiencies, heart disease/stroke risk, neurological disease risk, pernicious anemia and gastrointestinal issues which may affect B-vitamin absorption
You want your levels to be optimally low but not rock bottom—good levels are below 10 and optimal/functional levels are about 4-8 umol/L
If your levels are high, it's important to investigate the specific root causes for your unique body and lifestyle
To help optimize homocysteine, your Knew Health Coach may also recommend supplementation with methylated B-vitamins and/or additional investigation via blood work at Knew Health or with an integrative functional medicine doctor
Re-testing is typically recommended about every 6 months, depending on how high your levels are and other causal factors

Curious about how your homocysteine levels could be affecting your wellness?

All Knew Health Members receive homocysteine testing and monitoring as part of their individual program. This comprehensive blood work, along with Health Coaching support, helps our Community take control of their wellness journey.

-The Knew Health Team

Understanding Your Blood Tests: Vitamin B12 and RBC-Folate Levels (Folic Acid)

Thu, 08 Mar 2018 14:47:19 GMT

Your body needs thousands of nutrients to thrive. What we call "vitamins" are simply the ones we can't manufacture ourselves and must get from our diet. Together, we can understand these essential nutrients better.

Of all the known B-vitamins (there are eight wonderful helpers: B1, B2, B3, B5, B6, B7, B9 and B12), B12 and B9 (Folate) levels are two of the most important for maintaining your physical, mental and emotional wellness.

Folate levels, for example, are routinely checked in pregnant women as insufficient levels can affect baby's development.

And if you're feeling low on energy, over the age of 60, following a vegetarian or vegan lifestyle, or experiencing challenges with memory, mood or neuropathy, many doctors will run B12 tests, as insufficiencies have become increasingly common.

We understand that reference ranges in blood work only capture variation in a population.

Just because a vitamin level appears "normal" doesn't mean it's optimal for you . Let's explore together what your optimal levels of B12 and folate should be, and how to naturally support these crucial vitamins.

In today's article (the third in our "Understanding Your Blood Work" series), you'll discover everything you need to know about your B12 and folate levels and blood tests including:

Why checking your levels matters for your wellness journey
Signs your body might need more B12 and folate
The optimal/functional ranges that support vibrant health
Understanding the root causes of insufficiencies
How to naturally optimize your levels safely

Why Check Your Levels?

B12 and folate are considered the "wellness champions" of the B-vitamins, which is why we test for them as part of our comprehensive blood work at Knew Health.

One of the main reasons these two nutrients are so important is their beautiful partnership, which supports a key bodily function known as methylation.

Methylation is a metabolic process that occurs in every organ and cell of your body at an incredible rate of about 1 billion times per second. Think of it as your body's natural recycling and renewal system.

Methylation supports your body in numerous ways, including how genes are expressed, neurotransmitter synthesis, hormone balance, and natural detoxification processes (to name just a few).

When methylation is working smoothly, you're naturally detoxifying well, breaking down nutrients efficiently, expressing genes optimally, and producing energy properly. When it's not, you might experience various wellness challenges.

B12 and folate also play essential roles in other key bodily functions including:

Supporting your entire nervous system, including brain health
Blood wellness (both play key roles in forming healthy red blood cells)
DNA synthesis and repair
Mood balance and memory support
Muscle health and strength

Signs Your Body May Need More B12

B12 insufficiency affects millions of adults, children, and seniors every year. We're here to help you understand if this might be affecting you.

In fact, it's estimated about two-fifths of the population may have suboptimal levels .

This widespread B12 insufficiency has somewhat puzzled the medical Community, as many who have low levels consume adequate B12-rich animal foods and protein.

We'll explore the "why" behind this shortly, but some common signs your body may need more B12 include:

Low energy or persistent fatigue
Cognitive challenges such as memory concerns, brain fog, or difficulty focusing
Muscle weakness or tiredness
Anemia
Tingling sensations in hands or feet (or other types of neuropathy)
Mental wellness challenges such as low mood, anxiety, or paranoia
Impaired natural detoxification
Irritability or mood changes
Difficulty with walking or balance

A special note on the mental wellness aspects of B12: our good friend, Dr. Kelly Brogan, holistic psychiatrist and author of the NYT best-seller "A Mind of Your Own" once shared:

" One of the most remarkable papers I have read in the psychiatric literature was about a 57 year old woman who was treated with months of both antipsychotic and antidepressant medications and given two rounds of electroconvulsive treatment before anyone bothered to check her vitamin B12 level." – Kelly Brogan, kellybroganmd.com

In other words: having your B12 levels checked can be transformative, especially if you're experiencing any mental wellness challenges.

Signs Your Body May Need More Folate

Many signs of folate insufficiency mirror those of B12. And like B12, folate is typically readily available from foods, especially fruits and vegetables. Plus, many packaged foods are now fortified with "folic acid" to help support healthy pregnancies.

So, it's worth understanding that there are other factors at play beyond diet alone (hint: quality matters when it comes to your sources of folate).

Signs your body may need more folate include:

Fatigue or low energy
Weakened immunity
Digestive challenges
Anemia
Canker sores
Mood changes, irritability, or anxiety
Pale skin
Impaired natural detoxification
Developmental concerns during pregnancy

But even if you're not experiencing these symptoms yet, your levels of these key nutrients may benefit from proactive support before any challenges develop. This is the heart of preventive wellness.

Understanding Your Optimal/Functional Ranges of B12 and Folate (How to Read Your Blood Test)

If there's one thing we'd love you to remember from this article, it's this: low-normal B12 and folate levels won't support your best wellness if you're interested in preventative health and optimizing your well-being long-term.

If you want vibrant energy, mental clarity, good muscle tone, efficient detoxification, and a healthy nervous system, you'll want to aim for the higher end of normal for these markers…not the lower end.

Optimal/functional ranges of serum B12 are likely:

800-1000 ng/L

Optimal/functional ranges of red blood cell (RBC) folate are likely:

1000-1500 ng/ml

If you're working with your own doctor or healthcare provider, keep in mind that different labs have different reference ranges, particularly for folate. We're here to help you understand your unique results.

Understanding the Root Causes of B12 and/or Folate Insufficiencies

We mentioned earlier that the root causes of B12 or folate insufficiency often go beyond diet. Let's explore these causes together:

Diet —typically those following a vegan, vegetarian, or very restrictive diet may be at higher risk of B12 insufficiency, because B12 is only found in animal foods.

For folate, anyone who isn't eating enough dark leafy greens, nuts, and seeds may benefit from additional support, as these natural sources are the most easily absorbed.

The synthetic "folic acid" found in some supplements and fortified foods is typically less well absorbed by much of the population, especially those with genetic variations (more on this coming up).

Absorption challenges —beyond diet, certain digestive wellness issues such as Leaky Gut Syndrome, gut microbial imbalances (e.g. SIBO), and H.Pylori infection can affect your body's ability to absorb B12 and folate .

In particular, we need ample stomach acid to prepare Vitamin B12 for absorption in the intestines, and we tend to make less optimal levels of stomach acid as we age, when thyroid function changes, and when we're stressed.

Autoimmune conditions —if you have an autoimmune condition like celiac or Crohn's disease, it typically impacts your digestive wellness, which can contribute to vitamin insufficiencies.

Pernicious anemia is also an autoimmune condition that directly—and significantly—affects Vitamin B12 absorption.

Medications —specific medications such as proton pump inhibitors and metformin can impact your B12 levels, especially with long-term use. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4880159/

Genetic variations —such as MTRR and MTHFR can affect your body's ability to store Vitamin B12 for ongoing use (requiring more frequent intake) or to produce methyl folate from the forms we typically consume (especially synthetic folate found in most processed foods and mainstream vitamins), both of which can create insufficiencies.

How to Address Root Causes and Optimize Your B12 and Folate Levels Naturally and Safely

At Knew Health, we often recommend dietary changes and, where appropriate, supplementation to help you achieve optimal B12 and folate levels naturally and safely. We're in this together!

For B12 supplementation, we typically recommend:

1000 mcg of methylcobalamin 1-2 times daily

If you have digestive challenges, sublingual B12 (taken under the tongue) or a lozenge is often your best choice to enhance absorption.

For folate supplementation, we typically recommend:

400-800 mcg of methylfolate daily

Why do we recommend the methyl forms of B12 and folate?

Methylated B-Vitamins provide superior absorption even in the presence of genetic variations like MTHFR. They're already in the form your body can readily use.

If you need support with both, it may work best to find a high-quality B-complex supplement to cover all your bases.

If Digestive Wellness is Affecting Your Levels, Your Health Coach May Recommend the Following

An elimination diet —is an affordable and accurate way to identify trigger foods that may be affecting your digestive tract, causing those pesky symptoms like reflux and impacting your ability to absorb B-vitamins.

"Trigger foods" to eliminate for a period of time may include gluten or other grains, dairy, sugar, soy, and eggs.

Probiotic support —this may mean taking a multi-strain probiotic supplement and/or increasing your intake of probiotic-rich foods like kombucha, kim chi, cultured vegetables, real pickles, yogurt, and kefir.

Probiotics can naturally increase synthesis and production of B-vitamins and other nutrients in the gut, such as B12 and folate respectively.

Digestive enzyme support —plant-based digestive enzymes or hydrochloric acid supplements offer an effective way to support digestion while you work on nurturing your GI tract. Food-based sources of enzymes such as papaya, pineapple, cultured or raw vegetables may also be recommended.

If you're experiencing a more chronic condition such as an autoimmune challenge or infection, your Health Coach may recommend additional measures and/or connect you with a functional medicine physician in our Community.

How Often to Track Your B12 and Folate Blood Work

This should be determined on an individual basis with your Health Coach or Functional Medicine practitioner. We believe in personalized wellness plans that work for you .

If your B12 levels are very low and you're experiencing life-altering symptoms, or if you're pregnant and have low folate levels, for example, re-testing may be recommended in as little as 1-3 months.

Curious about how your B12 and folate levels may be supporting your wellness journey? We're here to help.

All Knew Health Members receive a B12 and RBC-folate blood work assessment as part of their initial wellness evaluation, along with a dedicated Health Coach to help you optimize your levels for long-term vitality. Together, we'll create a plan that empowers you to take control of your health naturally.

-The Knew Health Team

Understanding Your Blood Work Results: All About Vitamin D

Wed, 21 Feb 2018 21:53:48 GMT

If you keep up on health news and trends, you've likely heard a lot about vitamin D and its role in bone health and supporting immunity. You've probably also heard vitamin D deficiency is rampant in modern society.

And if you see a doctor who is up on these trends, you've likely had your vitamin D levels tested at your annual checkup.

What most people don't realize is vitamin D is crucial to not only bone and immune health, but to nearly every single bodily function and the prevention of chronic disease.

Plus, what may appear as "normal" on your blood work panel does not necessarily equate to "optimal" when it comes to promoting health and longevity and preventing chronic disease.

At Knew Health we believe you have the right to fully understand your blood work tests, including how to read the results, what they mean ("normal" levels vs. "optimal" levels) and how to optimize your blood work markers to prevent disease and promote excellent health.

Which is why we're kicking off our: "Understanding Your Blood Work Results" series with vitamin D.

In today's article, we'll teach you everything you need to know about vitamin D blood tests including:

The role vitamin D plays throughout all your bodily systems
The root causes of deficiency (hint: it's not just lack of sunshine)
Optimal/functional blood work marker ranges
What you can do to optimize your vitamin D levels
And how often to get your levels checked

Why Everyone Should Get Their Vitamin D Levels Checked

Just a few years ago, most doctors would not have thought to check a patients' vitamin D levels unless they were suffering from rickets or a rare disease.

However, thanks to modern science we now know vitamin D is crucial to nearly every single function in the body―from optimizing bone health to gene expression.

And many doctors, and us at Knew Health, now routinely run what's known as a 25-OH Vitamin D test.

Your vitamin D levels also play a lesser-known key role in chronic disease prevention and symptoms such as:

Blood sugar levels ―through its role in metabolism. Studies have shown vitamin D supplementation may be advantageous for supporting healthy blood sugar and metabolic function
Regulating mood ―studies suggest vitamin D may play a role in mood support and seasonal wellness
Hormonal balance ―research has shown that getting enough vitamin D can help optimize hormonal function in men and women
Controlling inflammation ―vitamin D helps control inflammation through regulating production and proliferation of pro-inflammatory signaling molecules known as: cytokines. In plain English: vitamin D helps support your body's natural inflammatory response
Modulating immunity ―unlike other immune-supporting vitamins, vitamin D has the incredible ability to support both your innate immunity and your adaptive immunity. This means it helps your body produce more of the white blood cells and virus-fighting lymphocytes you need to stay well
Supporting cellular health ―optimal vitamin D levels have been shown to support healthy cellular function throughout the body. This humble vitamin plays an impressive role in maintaining wellness
A healthy pregnancy ―new research has found vitamin D deficiency during pregnancy may result in several complications. Maintaining optimal levels supports both mother and baby

The above listed conditions only represent a small sampling of how vitamin D impacts our health, and new research is pouring in fast.

Bottom line: if your vitamin D levels are sub-optimal, your body is working at a disadvantage that could lead to wellness challenges.

The Root Causes of Low Vitamin D/Vitamin D Deficiency (not just lack of sunshine)

Thanks to our modern indoor-based lifestyles, most of us aren't getting enough natural sunlight―the #1 best source of vitamin D.

This issue is compounded by a fear of skin cancer. Which means when we are outside enjoying the sun we're unlikely to be absorbing its life-giving vitamin D through our SPF 50 sunblock.

Now don't get us wrong, it is essential to protect your skin from burning or over-exposure to the sun. However, nearly everyone can benefit from a reasonable amount of unprotected sunshine daily.

How much do you need to prevent low vitamin D or vitamin D deficiency?

That depends on your skin tone, geographical location and medical history. So check with your healthcare practitioner and/or do some research to determine what is appropriate for you.

Beyond lack of sun exposure, the following factors can impact your vitamin D levels:

Geographical location makes a difference as most of us who live above Atlanta don't get any vitamin D via the sun in the winter. Many experts believe this is a big causal factor behind the immune-dips most of us experience in the colder months
Body mass index counts. Since vitamin D is a fat-soluble vitamin, the more body fat you have, the less vitamin D your body can access and use. This is a lesser-known cause of vitamin D deficiency

What's the Optimal/Functional Range of Vitamin D for You?

When we look at optimal vitamin D levels through the functional medicine lens (not just "normal"), we want to see levels between 40-60―with anything less than 30 warranting either more sun exposure and/or supplementation.

Why aren't "normal ranges" enough?

"Normal" vitamin D ranges were established to prevent rickets, not to optimize your health and prevent other chronic diseases. So, if you want to do more than prevent rickets, aim for those optimal/functional ranges.

Since everyone's levels will vary and it is possible to overdo vitamin D supplementation (tough, but possible), we highly recommend working with your Knew Health Coach or practitioner to determine the best amount of vitamin D for you.

There's no sense in guessing or automatically resorting to high-dose vitamin D supplementation when the blood work can guide you safely.

How to Sensibly and Safely Optimize Your Vitamin D Levels

If your blood work reveals sub-optimal vitamin D levels, the next step is to make a plan to replenish and rebuild your stores.

It's never too late to do this! And, as you saw in the section above, the preventative health benefits are second-to-none.

The best way to optimize your levels safely is to get enough sun exposure for your skin type, location, etc. And you'll need to work with your Health Coach or practitioner to determine this and exercise good common sense (don't ever let your skin burn).

The next-best way to optimize your levels (and this may be best for those with a history of skin cancer) is through appropriate supplementation.

Bear in mind, you don't want to take the wrong form of vitamin D.

Vitamin D3, preferably with K2, is the active form of vitamin D (vs. vitamin D2) and thus the safest and most effective form of supplementation available.

Your Health Coach or practitioner can work with you to recommend a reputable brand and dosage based on your blood work markers and goals.

As a complement to safe sun exposure and supplementation, it's a good idea to include some vitamin-D-rich foods in your diet such as: wild salmon, sardines, grass fed beef, dairy (for those without sensitivities), mushrooms and eggs.

How Often to Get your Vitamin D Levels Checked

We recommend having your levels checked at least twice during the year, sometimes more depending on your situation.

This way we can account for change in season, changes in your health (like weight-loss) and adjust your regime accordingly.

It can take months to rebuild your vitamin D stores, but if you take the proper measures to do so, it will happen. So be patient and kind with your body and stay the course.

You always knew fresh air and sunshine played a role in how good (or bad) you felt; and now you know vitamin D's role in this beautiful symbiotic relationship between us and the sun.

It's a humbling reminder of how deeply we are connected to the natural world around us.

And now that you understand how your vitamin D levels affect your health and how to read your blood work, know we are here to help.

All Knew Health Members receive a vitamin D blood work assessment as part of their initial wellness evaluation, along with a dedicated Health Coach to help you optimize your levels for the long-term. As a Medical Cost Sharing Community (not health insurance), we believe in empowering our Members with knowledge and support to make informed health decisions. Your monthly contributions help support the Community while giving you access to these valuable wellness resources.

To learn more about Knew Health's approach to health and Membership benefits click here, and enjoy some sunshine today!

-The Knew Health Team

Top 8 Reasons to Track Your Health Data and Use a Health Coach

Tue, 30 Jan 2018 19:57:56 GMT

According to a recent survey conducted by GfK (Growth for Knowledge), about one-third of the world population tracks their health data (29% of Americans to be precise) using an app, phone, watch or online mobile service.

Are you tracking yours? If not, you're missing out on an incredibly powerful tool to create the health you've always wanted.

But here's what we've learned in our Community—data will only get you so far. It's how much you understand about that data and what you do with that data that truly counts.

According to new reports, health data tracking alone may not be enough to help you reach your goals. Which is why, at Knew Health, we've combined the power of health data tracking (information) with Health Coaching (action) to bring our Members stellar health outcomes.

In today's article, we'll explore the top 8 reasons to track your health data, and how Knew Health can help you put that data to good use on your wellness journey.

8. Better Nutrition Through Informed Choices

Of all the people in the GfK health tracking survey, the vast majority use health tracking devices to eat better and support healthy weight management. We understand this deeply—many of our Members come to us feeling overwhelmed by conflicting nutrition advice and seeking a clearer path forward.

While the research on whether health tracking alone will result in easier weight management is mixed, health tracking combined with health coaching has been shown to help people create sustainable nutritional habits that actually stick.

The American Journal of Health Promotion study entitled "Health Coaching to Improve Healthy Lifestyle Behaviors: An Integrative Review" demonstrates that Health Coaches helped participants improve a variety of lifestyle habits, including nutrition and weight management. This resonates with what we see daily in our Community—when Members have support and guidance, they're more likely to make lasting changes.

Plus, while the food apps and online food journals of the past only offered calorie-counting (which often left people feeling restricted and frustrated), new tracking apps can account for your unique dietary needs. Whether you're working on reducing sugar, increasing water intake, lowering unhealthy fats, boosting protein, or simply getting more vegetables, these tools can be customized to support your individual wellness goals. Your Health Coach can help you identify which metrics matter most for your specific health journey.

7. Improved Physical Fitness That Works for You

Physical fitness is another top reason people track their health data. But again, research suggests fitness wearables alone may not be enough to improve your physical fitness in the long run. We've seen this firsthand with our Members—having the data is helpful, but knowing what to do with it makes all the difference.

Could it be because one-size-fits-all approaches simply don't work when it comes to exercise?

For example, those dealing with adrenal fatigue or thyroid concerns are typically better off focusing on gentle to moderate exercise 2-5 times a week (think yoga, walking, or swimming), whereas those managing blood sugar challenges may thrive with high-intensity, interval-style workouts 5 times a week. This is personalized wellness at its finest—understanding your body's unique needs and responding accordingly.

This is where accountability and guidance from a professional can truly transform your fitness success. Having someone in your corner who understands your health history, current challenges, and future goals can help you create a movement plan that actually feels good and sustainable.

Studies have consistently shown that working with a Health Coach can help improve physical fitness outcomes. More importantly, our Members tell us that having this support helps them find joy in movement again, rather than viewing exercise as another item on their overwhelming to-do list.

6. A Healthier Pregnancy Journey

Expecting a little one? There's a health-tracking app for that, and we celebrate this beautiful journey with our Members.

Moms love these tools because they make it easier to stay connected with their health and progress, enabling better communication with their doctors and midwives. We know pregnancy can feel overwhelming at times, and having data at your fingertips can provide reassurance and clarity.

Whether you're interested in monitoring your weight gain, keeping track of your nutrition to ensure you're getting enough key nutrients, understanding mood patterns, or tracking blood sugar levels, pregnancy health trackers offer a wide range of capabilities to support a healthier pregnancy for both mom and baby. Many of our Members find that this data helps them feel more empowered and prepared for their appointments, leading to more productive conversations with their healthcare providers.

5. The Power of Community Support

At Knew Health, we're passionate about the power of Community to create lasting health transformation. We've built our entire approach around this principle because we know that wellness isn't a solo journey.

In fact, community-based accountability groups are the original health-tracking app!

Think about it. When you dedicate yourself to a 5K run for charity with friends, meditate with your partner to reduce stress and strengthen your relationship, or commit to a 10-day reset with your book club to boost your energy, you're far more likely to succeed within that group dynamic. There's something magical about knowing others are on the journey with you.

Countless studies prove the beneficial effects of group accountability on everything from weight management to mental health and overall wellbeing.

This is why progressive integrative medicine practitioners utilize group visits and establish accountability groups within their practices or online Communities. Health tracking creates connection, and connection makes health tracking more effective. Our Members often tell us that knowing they're part of a caring Community gives them the motivation to keep going, even on challenging days.

4. Better Sleep Naturally

Read any article about overcoming sleep challenges or visit a healthcare provider, and one of the first things they'll ask you to do is track your sleep patterns. This includes noting what time you go to bed, what time you wake up, which nights you sleep well or struggle, what times you awaken during the night, what you eat or drink during the day, how much you exercise and when, and so much more.

Why is this so important?

Because patterns are crucial to understanding the root cause of your sleep concerns. We believe in getting to the heart of health challenges, not just managing symptoms.

For example, if you wake up at 4 AM after going to bed at 8 PM or 9 PM and wish you could sleep later, the solution might be as simple as adjusting your bedtime to later in the evening. Sometimes the simplest solutions are the most effective.

Or, if you're a woman who has trouble sleeping 2-5 days before your menstrual cycle, that could indicate a hormonal component that deserves attention and support.

Or if you have trouble sleeping after eating a carbohydrate-heavy meal, a food sensitivity like gluten or wheat could be contributing to your restlessness.

You don't need a fancy app to track sleep (although they certainly exist and can be helpful). All you need is a notepad and a week or two to write down your eating, drinking, sleeping, movement, and stress management habits. These simple observations can reveal powerful clues about what's affecting your rest.

From there, a Health Coach or practitioner can help you analyze that data and craft a personalized plan to help you get the restorative sleep your body needs and deserves.

3. Faster Root-Cause Resolution of Health Concerns

Like the point we made about sleep, health tracking is essential to getting to the root cause of any puzzling health concern. We believe you deserve answers, not just temporary fixes.

Integrative functional medicine practitioners and Health Coaches are skilled at using your health data to uncover the root cause of even the most complex health challenges. They look at your whole story, not just isolated symptoms.

An "Elimination Diet" is a perfect example of how this works in practice.

At Knew Health, if your Health Coach suspects food sensitivity issues may be contributing to your health concerns, they may recommend a 30-day elimination diet removing specific trigger foods like gluten, dairy, corn, sugar, and/or soy. This isn't about deprivation—it's about discovery.

After the 30 days, you begin reintroducing one previously eliminated food into your diet every 3-5 days, paying careful attention and tracking (via app or journal) any symptoms that appear. You'll share these observations with your Health Coach, who can help you interpret the patterns.

If your chronic congestion, digestive discomfort, or skin condition returns after eating dairy products, for example, then you know that food may be counterproductive to your healing journey.

While some people spend thousands of dollars on allergy testing and food sensitivity panels (which may or may not be eligible for sharing through Medical Cost Sharing), often a simple tracking tool like an elimination diet and a journal is all that's needed to identify a root cause. This empowering approach puts you in the driver's seat of your own health discovery.

2. Better Communication with Your Healthcare Team

One of the controversies about health tracking is whether it's actually useful to your doctor. After all, they don't have direct access to your SmartWatch or fitness tracking account.

However, when you have the right apps and tracking systems in place, they can be immensely valuable in organizing accurate data to share with your healthcare provider.

Smart practitioners and Health Coaches understand this, which is why they may recommend specific technologies to help track your progress, remind you to refill prescriptions or supplements, and keep tabs on your nutrition, sleep, stress, and exercise patterns. This organized approach helps you become an active participant in your healthcare conversations.

Our Members often share that having this data helps them feel more confident and prepared during appointments, leading to more productive discussions about their health goals and concerns.

1. You'll Support Your Financial Wellness Too

While better health and root-cause resolution are reason enough to track your health data, it can also help support your financial wellness in several meaningful ways:

By identifying root causes of health challenges without expensive diagnostics (many of which may be eligible for sharing through your Knew Health Membership when medically necessary)
Some insurance providers offer members discounts for tracking their health data and meeting certain requirements (like a specific number of steps per day)
Likewise, some employer-sponsored wellness programs reward employees for reaching health goals via use of health tracking devices
By helping you stress less and be more productive at work, potentially leading to better career opportunities
By keeping you engaged in and aware of your own health creation, which can alert you to early signs of concerns before they become chronic conditions requiring more intensive intervention

As Members of our Medical Cost Sharing Community, you already understand the value of taking a proactive approach to health. Tracking your health data is another powerful tool in your wellness toolkit.

Putting Your Health Data Into Action

If the early years of health data tracking have taught us anything, it's that information alone doesn't always create better health outcomes. It's what you do with that information that truly counts.

At Knew Health, we believe in empowering our Members with both the tools and the support they need to thrive. Our Health Coaches are here to help you make sense of your health data and create actionable plans that fit your life and goals.

Remember, Knew Health is a Medical Cost Sharing Community, not health insurance. We're a Community of like-minded individuals who share in each other's eligible Medical Needs. With options for IUAs of $1,000, $2,500, or $5,000 (with a maximum of 3 IUAs per year), Self-Care Credits for wellness services, and access to blood work and Health Coaching, we're here to support your entire wellness journey.

If you need help putting your health data into action and want to be part of a caring Community that supports your wellness goals, click here to apply for Membership at Knew Health today.

To your health-tracking success and wellness journey,

-The Knew Health Team

Forget Immune Boosting Remedies and Focus on Gut Health Instead

Fri, 01 Dec 2017 18:35:36 GMT

It seems this time every year we are bombarded with ads for cure-all remedies, promising to help boost immunity and ward off colds and flu this season.

These remedies come in the form of supplements, super-foods, over-the-counter medications and the flu shot.

However, though many of them can offer a level of preventative benefits, the lesser-known key to boosting immunity lies in cultivating a diverse and healthy gut microbiome.

In today's article, we'll explore how functional medicine uses specific foods and lifestyle changes to help you boost the health of your gut microbiome for stronger immunity. Together, we'll discover practical steps you can take right now to support your body's natural defenses.

The Gut Health-Immune System Connection

Thanks to Jamie Lee Curtis and early 21st century yogurt ads, most of us are aware that the majority of our immune system, about 70%, resides in our gut.

Therefore, it makes good sense that a healthy gut will help protect you from a variety of immune-zapping invaders like viruses, bacteria and yeasts.

But how exactly does your gut health help protect you during cold and flu season?

The relationship between the gut and the rest of your immune system including your spleen, lymphatic system, mucous membranes, thymus, etc. is complex, but to put it simply they all work together to provide a protective barrier against infections [note] .

Let's look at how the gut works to protect you against pathogens:

A healthy gut has a strong resilient intestinal wall —picture it like a tightly knitted scarf, that allows nutrients in while keeping unwanted invaders out. While the inner gut ecosystem is teeming with a delicate and diverse balance of beneficial microbes.

The role of these microbes is vast, ranging from regulating digestion and mood to assimilating nutrients and modulating immunity, but one of their main functions is to create an environment in your gut mucosa which is inhospitable to "bad" bugs [note] .

In contrast, an unhealthy gut (also known as: Leaky Gut) has a weak and porous intestinal wall —picture it like a stretched out knitted scarf.

These holes and tears allow unwanted pathogens and undigested food particles to slip in, which disrupts and irritates your immune system. Since this is the location of most of the immune system, this ultimately leads to inflammation, allowing a potential overgrowth of "bad" bugs and a weakened immune response.

Therefore, to prevent infection and boost immunity you want to take steps to ensure your intestinal wall is healthy and strong, and the best way to do this is by diversifying and feeding your gut's inner ecosystem.

Let's look at how to do that right now.

The Top 3 Ways to Enhance Your Gut Immunity Today

While the study of the human microbiome and gut health immunity is vast and complex, the good news is there are 3 key things you can do right now to boost your gut immune system and reduce your chances of falling ill this season.

#1: Start eating these gut health superfoods daily (and stop eating these other ones)

With the holidays approaching and sugary treats rolling in, it can be easy to lapse into less-than-optimal eating habits fast.

However, while a cookie or a few chocolates here and there are unlikely to cause a problem for most, the key is to offset those indulgences by eating more gut-friendly foods daily such as:

Cultured foods —such as sauerkraut, yogurt, kefir, cultured vegetable, kim chi and kombucha are all rich in probiotics which support gut diversity.
Bone broths —like chicken, beef, turkey or fish broths are rich in gut-healing nutrients like collagen, amino acids and glycine. Chicken broth, specifically, has been shown to help ward off the early stages of the flu due to the amino acid: carnosine [note] .
Fiber-rich vegetables and fruits —specifically vegetables and fruits rich in prebiotic fiber (which feeds probiotic cultures in your gut) such as onions, garlic, asparagus, chicory, jerusalem artichokes, mushrooms and bananas. You'll also want to consume plenty of immune and detox-boosting colorful vegetables like leafy greens, sweet potatoes and brassica vegetables (cabbage, broccoli, cauliflower, bok choy, Brussel's sprouts).

In addition to consuming these gut-immunity superfoods daily, we recommend avoiding excess amounts of refined sugar, white flour, gluten (especially if you have an existing chronic disease and/or you're prone to infections), alcohol and dairy products.

Do you need to also take a probiotic supplement for your immune system?

While probiotic supplements can be very beneficial for enhancing your gut health, cultured foods can usually do the trick just as well for most.

However, if you're unable to commit to consuming quality cultured foods daily, have persistent digestive or immune issues or feel like you're coming down with something, a multi-strain probiotic supplement with prebiotic fiber would be a wise investment.

#2: Get more sleep

Of all the things NOT to skimp on this holiday season, sleep is paramount.

Why? During sleep is the time your body produces immune-boosting T-cells which help protect you from infection.

Further, a lack of sleep has been linked to higher susceptibility to the common cold and flu, higher inflammatory markers, immunodeficiencies and unhealthy changes in gut bacteria [note] [note] .

In other words, a lack of sleep seriously impairs your entire immune system.

In the late fall and winter months, plan to get into bed as soon as possible. At the minimum you want 7.5 hours of sleep, but closer to 9 would be ideal.

The best way to do this is to start winding down after dinner and get into bed before 10PM…9PM is even better if your lifestyle permits.

If you have trouble falling asleep or staying asleep, check out previous post: "The 7 Undebatable Laws of Self-Health Creation" for some helpful, natural sleep tips.

#3: Try these stress-busters to strengthen your gut and overall immunity

Finally, the holidays can be a joyously stressful occasion, which leads to (you guessed it) poor digestive/gut health and immunity.

In fact, studies have shown stress can negatively affect trillions of healthy gut bacteria resulting in a slew of digestive and autoimmune issues [note] .

To help counter this, make a promise to yourself to practice at least one of the following gut-strengthening stress-busters:

Practice deep belly breathing at least 3 times a day
Exercise at least 20 minutes a day, 3 times a week
Listen to music
Connect with a friend
Take a hot bath
Get a massage
Do some journaling
Tap into your creative side—draw, sing, dance, etc.
Meditate
Focus on what you're grateful for
Laugh out loud

While these may seem like trivial things, self-care rituals like this have been shown to make a big difference to your stress levels, which will directly impact your gut health and overall immunity. Check out our membership page to learn more.

Though specific tinctures, supplements and Grandma's chicken soup can be of great help and comfort when you're under the weather, science says a healthy, diversified gut microbiome is your best defense against immune system invaders; now or any time of year.

Happy Healthy Holidays from The kNew Health Team