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Healthy You Fall 2026

Your guide to living well

The power of pets Food storage tips

Healthy You is a magazine featuring health and wellness articles and promoting practical tools that support and encourage healthier choices. This educational resource for G.E.H.A members is published 4 times a year as part of our member online services and can be viewed, downloaded and shared digitally. Healthy You is packed with helpful resources and practical recommendations to address the most common health topics, including: •

Building healthy habits

•

Preventive care recommendations

•

Chronic health conditions

•

Exercise tips

•

Nutrition and recipes

•

Stress and mental health management

•

First aid and getting care

•

Health literacy

•

Spanish-language resources

While using this electronic publication, you may click on links to other websites. We provide links to other websites that may contain information that may be useful or interesting to you. We do not endorse, and are not responsible for, the content and accuracy of linked websites operated by third parties or for any of your dealings with such third parties. You are solely responsible for your dealings with such third parties, and we encourage you to read the terms of use and privacy policies on such third-party websites. Available features and benefits are dependent on the products and features included in the plan design. Not all members will have access to all features shown. Copyright © 2026 All rights reserved. Reproduced by or for Government Employees Health Association, Inc. under license.

Reproduction in whole or part is not permitted without permission in writing from G.E.H.A. All information and links were accurate and functional at the time of publication. However, because this electronic publication contains links to third-party sites, information can change and become unavailable. The information contained herein is for informational and educational purposes only. This information is not a substitute for professional medical advice, and if you have questions regarding a medical condition, regimen or treatment, you should always seek the advice of a qualified health care provider. Never disregard or delay seeking medical advice from a qualified medical professional because of information you have read herein.

You can view and download a universally accessible version of this issue.

CONTENTS 4 The power of pets Discover how spending time with animals or in nature can improve your health.

8 Understanding dementia Learn about the most common types of dementia, including Alzheimer’s.

13 A new approach to breast cancer treatment Find out why doctors are turning to more personalized treatments and targeted therapies.

16 C olorful ways to step up your step count

24 The signs and signals of abuse When it comes to abuse or trafficking, small, quiet signals can save lives.

Savoring fall’s spectacular shades is a great way to boost your physical and mental health.

29 Common health benefits terms Brush up on your benefits jargon so you’re a savvier health care consumer.

20 Food storage 101 Knowing how to properly store food is important for keeping it fresh, tasty and safe for everyone.

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The power of pets The health benefits of owning a dog or cat have been widely reported. But the advantages of animal connection go beyond canine and feline friends. Even simple interactions with nature — like birdwatching, volunteering with animals or spending time outdoors — can support physical, mental and social well-being.

Physical benefits: Small moments, real impact Caring for animals often encourages routine and movement. Dog owners, for example, tend to walk more regularly, which can support heart health, improve sleep and boost energy levels.

You may

pet me now

There’s also a calming physical response that comes with interacting with animals. Petting a dog or cat has been shown to help lower heart rate and reduce stress hormones. These small moments can add up, helping your body shift out of stress mode and into a more relaxed state.

I think my dog can spell. He knows what’s up if I spell ...

w-a-l-k You don’t need to own a dog to see these benefits. Walking a neighbor’s pet, helping at an animal shelter or maintaining a backyard habitat can naturally build more movement into your day.

Mental health benefits: A natural reset Animals have a unique way of helping us slow down. Watching fish swim, listening to birds or spending time with a pet can provide a mental reset during a busy day.

Reduce anxiety

This is one reason why animal interactions are often incorporated into health care and assisted living settings. Gentle, predictable routines, such as feeding fish or observing birds, can reduce anxiety and promote relaxation. Even virtual experiences can have a similar effect. Watching live animal cameras or short animal videos can offer a quick, low-effort way to step away from stress and refocus. Positive interactions with animals can trigger the release of chemicals like dopamine and oxytocin, which are associated with happiness and emotional balance. That feel-good moment you get when laughing at a playful puppy or gazing at a beautiful bird at a feeder is real, and it can have lasting effects over time.

Relax and refocus

I can offer emotional

support

Release dopamine and oxytocin

No pet? No problem. Try these simple ways to experience the benefits of pet ownership without the commitment: • Enjoy watching others’ pets at a park • Hang bird feeders and birdhouses • V olunteer at animal shelters, zoos and nature centers • Watch live zoo or sanctuary animal cams • Pet-sit or foster

Social and emotional benefits: Connection Animals can also help bring people together. Walking a dog, visiting a park or volunteering with animals often leads to natural conversations and shared experiences with others. For those who may feel isolated, animals can offer companionship and a sense of meaning.

Caring for another living being can create structure and connection in daily life — whether it’s a pet, a garden that attracts pollinators or a bird feeder you maintain. Structured programs like equine-assisted therapy highlight the powerful bond between humans and animals. These programs use guided interactions with horses to help build confidence, emotional awareness and trust.

Long-term wellness: Building resilience over time Having a pet greet you can provide an immediate surge of joy for both of you. Beyond immediate mood boosts, ongoing interaction with animals may support long-term health in subtle but meaningful ways. Research suggests:

Build confidence

Children who grow up around pets may develop stronger immune responses and have lower risks of certain allergies and asthma, likely due to early exposure to everyday microbes that help “train” the immune system. Studies indicate that owning a pet helps children develop valuable life skills like responsibility, empathy and emotional regulation.

Create structure

For older adults, the benefits can be just as meaningful. Studies have linked pet ownership to reduced loneliness and even slower rates of cognitive decline among those living alone. This points to the role animals can play in maintaining mental sharpness and emotional well-being. Over time, these steady, everyday interactions may help build resilience — supporting the body and mind in adapting to stress, preserving independence and maintaining overall well-being.

In a fast-paced world, animals offer something simple but powerful — a reason to pause, connect and enjoy the present moment.

Track all your claims in one place Hassle-free access when you need it

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Check in at your convenience to see if a claim has been processed and what you might owe. You can search your claim activity, view your claims cost summary or submit a new claim.

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More than 55 million people worldwide have dementia.

brush teeth

Understanding dementia Dementia is an “umbrella” term that includes many types of brain diseases and their symptoms, which include memory loss, impaired judgment, personality changes and an inability to perform daily activities.

eat lunch

take medicine

dementia

vs.

Alzheimer’s

What's the difference between dementia and normal aging? Dementia is a clinical syndrome that can result from neurodegenerative, vascular, mixed, infectious, metabolic, traumatic, autoimmune and other causes. Dementia happens when cells in the brain stop working, get disconnected from other brain cells, then die. This process affects someone’s ability to reason, think and remember things. Though most well-known for memory loss, dementia can also cause issues with language skills, visual perception, focus, emotion management and problem solving. As a result, some people’s personalities might change. This may all sound like a normal part of aging. But the key difference between dementia and age-related cognitive decline is that dementia affects someone’s abilities to the point that it interferes with everyday life.

Dementia can be mild or severe. In early stages, it may cause small changes in daily behavior. In later stages, a person may need full support from others for basic needs like eating, dressing and bathing.

What types of dementia are most common? The terms “dementia” and “Alzheimer’s” are often used interchangeably, but they’re not the same. While Alzheimer’s disease is the most diagnosed memory disorder, there are many characteristics and symptoms that contribute to other types of dementia.

Alzheimer's disease

Vascular dementia

Frontotemporal dementia

Lewy body dementia

Other dementias

Prevalence 60-70% of dementia cases

Prevalence 10-20% of dementia cases

Prevalence 10% of dementia cases

Prevalence 5% of dementia cases

Characteristics Amyloid plaques and beta tangles

Characteristics Disease or injury to the blood vessels leading to the brain

Characteristics Deterioration of frontal and temporal lobes of the brain

Characteristics Lewy body protein deposits on nerve cells

Symptoms include Impaired motor skills and judgment

Symptoms include Personality changes and issues with language

Symptoms include Hallucinations, disordered sleep, impaired thinking and motor skills

Dementias related to: • Parkinson’s disease • Huntington's disease • HIV • Creutzfeldt-Jakob disease • Korsakoff syndrome

Symptoms include Impairment in memory, language and visuospatial skills

What causes dementia? 1. Abnormal cell clusters and tangles Alzheimer's disease, the most common form of dementia, stems from damage to the hippocampus, an area of the brain responsible for forming memories. It’s believed that the damage happens through abnormal cell clusters and tangles, and can start a decade or more before signs start showing.

2. Abnormal proteins Lewy body dementia (LBD) Is the second-most common cause of degenerative dementia. Abnormal proteins, called “Lewy bodies,” cause neurons to stop working correctly and die. Several symptoms are shared with Alzheimer’s, but LBD could also include sleep disruption, difficulty with movement and even hallucinations.

3. Poor blood flow to the brain Vascular contributions to cognitive impairment and dementia (VCID) happen when there are blocks in blood flow to the brain. This can happen because of:

Who gets dementia? Age and family history are the main risk factors for these brain disorders. The older you get, the more likely you are to have them. If your parents or grandparents suffer from dementia, your risk could be higher. Other factors, like income, living conditions and race could also make you more likely to develop them. The good news is that many people have lived into their 90s without any sign of dementia.

• Brain injuries • Strokes • Other underlying diseases Typically, symptoms appear suddenly and can either progress or subside over time. It’s common for people with VCID to display abnormalities during a magnetic resonance imaging (MRI) scan, including changes in the brain’s “white matter.”

4. A mix of causes Dementia often has more than 1 cause. Many people have Alzheimer’s disease along with 1 or more related conditions that affect the brain in similar ways. When someone has more than 1 type of dementia, it’s called mixed dementia.

o Talk t or a doct If you or someone close to you is experiencing symptoms of dementia, and you are curious or concerned, talk to a doctor.

Is there a cure?

Is there a way to prevent it?

Currently, there is no cure for dementia. However, some treatments may slow disease progression and help treat symptoms.

While there is no proven way to prevent dementia, there are several things you can do to lower your risk.

Medications

Stay active

Certain drugs can be prescribed to reduce cognitive decline in early cases of Alzheimer’s. Others may slow down the disease and improve quality of life. The same medications used to treat Alzheimer’s are often prescribed for other types of dementia.

Staying both physically and mentally active can go a long way in promoting healthier aging.

Empathy As a caregiver, there are also several ways to help without drugs. This can be as simple as practicing patience and recognizing when the disorder is making it harder to manage one’s emotions. Identifying “triggers” and changing the person’s environment to prioritize comfort and security are a few measures caregivers can also take to ease symptoms.

Diet and exercise Maintaining a healthy weight and getting regular exercise can reduce your chances of developing not only dementia, but many other health problems, too. There is also evidence that strength- and resistance-focused exercise may improve memory and lessen brain tissue wasting.*

Make healthy choices Keeping your blood pressure and blood sugar in a healthy range, doing your best to prevent head injuries, getting adequate sleep and quitting tobacco are also effective ways to lessen the chances of getting dementia.

orizon

Hope on the h

Correct diagnosis There can be crossover between dementia symptoms and other diagnoses, such as mental illness, vitamin deficiency, thyroid problems and more. Alleviating an underlying condition may improve some of the same areas of life affected by dementia.

ming discoveries are co New research and ith making a future w to light every day, al possibility. less dementia a re in ccination program For example, a va d that the shingles Wales recently foun entia to lower new dem vaccine appeared g , while also helpin diagnoses by 20% already diagnosed. people who were r that ghs are a reminde These breakthrou may search, outcomes with continued re d. e for those affecte continue to improv

*Always consult your physician before changing your diet or starting a new exercise program. © 2026 All rights reserved. Reproduced by or for Government Employees Health Association, Inc. under license.

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A new approach to breast cancer treatment Breast cancer care has evolved in recent years. New approaches are changing how doctors treat the disease, moving away from 1-size-fits-all care to treatments that are more precise and personalized.

Personalized treatments

Personalization benefits

In the past, many patients received similar treatments, like chemotherapy, no matter the type of cancer they had. Today, care is becoming more customized.

• Treatments are chosen based on what will work best for that specific cancer.

How personalized treatment works

• Targeted therapies focus more on cancer cells and less on healthy cells.

• Tests are done to study the tumor’s unique features.

• Patients may experience fewer disruptions to their daily lives.

• Doctors identify specific gene changes or proteins driving the cancer.

• Patients have access to newer therapies designed for their cancer type.

• Treatments are selected to target those exact changes. This approach is different from traditional chemotherapy, which attacks all fast-growing cells in the body, both healthy and cancerous. Because of this, traditional chemotherapy can cause side effects like fatigue, hair loss and a higher risk of infection.

Targeted therapies are a key part of this shift. These treatments work by blocking specific signals that help cancer grow and spread, instead of attacking the whole body.

Smarter therapies and artificial intelligence Antibody-drug conjugates

Earlier detection with AI

Another major breakthrough in breast cancer care is the rise of “smart” therapies, known as antibody-drug conjugates (ADCs). These treatments are designed to be more precise than traditional chemotherapy.

Early detection has always been one of the most important parts of breast cancer care. When cancer is found early, it’s often easier to treat and can lead to better outcomes. Today, artificial intelligence is helping to take screening to the next level.

ADCs combine 2 powerful tools:

How AI is improving screening: • Finding cancer earlier AI can detect patterns that may be missed by the human eye.

• An antibody that can find and attach to cancer cells

• A drug that kills those cancer cells

• Supporting doctors AI acts as a second set of eyes during screening.

The antibody acts like a guide. It looks for specific proteins on cancer cells, attaches to them and delivers the drug directly inside the tumor. This helps limit damage to healthy cells and reduces some common side effects.

• Reducing unnecessary follow-ups Some studies show fewer false alarms and repeated tests.

This “smarter” approach is helping improve survival rates for some patients while making treatment more manageable. As research continues, therapies like ADCs are playing an important role in making breast cancer care more effective and more personalized.

AI-assisted screening is still evolving. Early research is promising. It shows that technology can work alongside doctors to improve how breast cancer is detected.

Less invasive surgery and treatment In the past, more aggressive surgery was often the standard approach. Now, some patients with early, low-risk breast cancer may not need extensive surgery. Instead, they may have smaller procedures or careful monitoring.

Less invasive surgery Less invasive treatment can include simpler surgeries, like removing only the tumor, the removal of fewer lymph nodes and active monitoring for low-risk conditions.

Benefits of less invasive treatment: • L ess pain and discomfort after surgery • L ower risk of swelling and other long-term complications

What’s ahead: Blood tests, vaccines and prevention Researchers are exploring new ways to detect and prevent breast cancer even earlier. One promising area is blood tests, sometimes called liquid biopsies. These tests look for signs of cancer in the blood and may one day help find cancer before symptoms appear. Scientists are also studying vaccines that help the immune system recognize and fight cancer cells. These vaccines may help lower the risk of cancer coming back after treatment.

• F aster recovery time • B etter quality of life, including body image and emotional well-being This shift reflects a more patient-centered approach to care. Doctors are not only focused on treating cancer, but also on reducing the longterm impact of treatment on a person’s daily life.

Breast cancer care is becoming more precise, less invasive and more patient centered. Each new advancement brings us closer to earlier detection, better outcomes and a more hopeful future.

l u f r o l o C ways to step up ep your st count Fall is here, and with it arrives a kaleidoscope of colors from coast to coast. One of the best ways to embrace the radiance of autumn is to take a hike, a stroll or a walk.

Increasing your step count while savoring the spectacular shades of the season can boost your physical and mental health. Always consult your physician before starting a new exercise program.

You can also find other ways to exercise while enjoying the bonanza of colors, like biking along river valley paths, running through local parks, or even doing an outdoor yoga or tai chi class surrounded by trees. © 2026 All rights reserved. Reproduced by or for Government Employees Health Association, Inc. under license.

As the colors intensify and the temperature dips, here are tips to help you get more steps and more pleasure out of the most stunning of seasons, no matter where you live.

Enjoy free natural beauty The beauty of autumn is that you can enjoy its splendor at little to no cost. Whether you live in the city, a suburb or rural area, chances are you can find bursts of fall color just a few steps from your door. By expanding your area of exploration, you can increase your step count while dazzling your senses — without spending a dime.

Start local Whether you lace up your sneakers or pull on your hiking boots, the majesty of fall is closer than you think. If you live near a major waterway like the mighty Mississippi, you can find numerous walking and biking paths right at the river’s edge that are typically overflowing with brilliant hues. You can also find local and regional parks with walking paths for every level of ability, from shorter and flatter to steeper and more strenuous.

Move at your own pace If adding more steps in your day is new to you, start with a shorter, flatter route. Look for paths that may loop around a small lake or pond. If you find one in a city or regional park, chances are there will be benches to rest on along the way. Once you work up to feeling comfortable walking the full loop without stopping, try going around a second time and then keep going. You may amaze yourself at how much you can increase your average step count over time.

Mind your mental health Studies show that walking can help improve mental health and relieve stress. Even walking just 10 minutes a day at a steady pace — one where you can walk and talk — can help boost your mood. Try walking with a friend or family member to enjoy a conversation as you also bask in nature. © 2026 All rights reserved. Reproduced by or for Government Employees Health Association, Inc. under license.

Visit state and national parks Tis the season to embrace the leaf peeper lifestyle. So venture forth this fall — for a long weekend or full-blown vacation — to see areas of the country that are particularly pretty this time of year. Be sure to check out state parks and national parks. When you do, stop into the visitor center and chat with the park rangers. They can recommend trails based on your physical ability and where to see the season’s best colors. Plus, state and national parks can be budget-friendly excursions, especially when you purchase a yearly pass.

Timing is everything The arrival of fall colors comes at different times in different regions of the country. Depending on where you live, or where you want to travel to, you can plan leaf-loving excursions from late August to mid-November. Here are just a few of the many parks and areas you can visit that will showcase Mother Nature at her best.

TIMING

STATE

FALL COLORS LOCATION

Late August to mid-September

Alaska

Denali National Park

Washington

Mount Ranier National Park

Late September to mid-October

Maine

Acadia National Park

Massachusetts

The Berkshires

Michigan

Upper Peninsula

Minnesota

Superior Hiking Trail

New Mexico

Taos

New York

Adirondack and Catskill mountains

Ohio

Cuyahoga Valley National Park

Pennsylvania

Poconos Mountains

South Dakota

Black Hills

Vermont

Green Mountains / Appalachian Trail

Wyoming

Grand Teton National Park

Arizona

Grand Canyon Aspen Nature Loop

Arkansas

Ozark Mountains

California

Lake Tahoe

Colorado

Rocky Mountain National Park

North Carolina

Blue Ridge Parkway

Tennessee

Great Smoky Mountains National Park

Utah

Zion National Park

Virginia

Shenandoah National Park

Alabama

Desoto State Park

Florida

Torreya State Park

Georgia

Tallulah Gorge State Park

Texas

Lost Maples State Natural Area

Mid-October to mid-November

Late October to late November

“Your things to do” on MyG.E.H.A Your health care manager at your fingertips Visit geha.com and sign in to the MyG.E.H.A member portal to see a personalized to-do list that highlights the steps YOU need to take to stay on top of your health and keep your benefits up to date. Personalization is based on your G.E.H.A benefits plan and the programs you may be eligible for.

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Your things to do may prompt you to: •

Review and complete health actions

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Be alerted to any denied claims

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Go paperless

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Review new claims

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Take your Health Assessment

Visit geha.com and sign in to the MyG.E.H.A member portal to take advantage of this time-saving feature!

Food storage 101 Knowing how to properly store food is important for keeping items fresh, tasty and safe for everyone. Foodborne illnesses are commonly caused by bacteria, though viruses, such as norovirus, also account for many cases. A major cause of bacterial growth is leaving food in the “danger zone” between 40°F and 140°F. This temperature range applies to both cooked and uncooked perishable foods. Whether you’re trying to save leftovers, buying in bulk for the family or wanting to prevent foodborne illnesses, understanding the basics of food preservation and storage may help make a difference.

The basics of storing food

Keep freezer at 0°F (-18°C)

Food preservation is the process of slowing down spoilage caused by bacteria, mold and chemical changes.

Most common food storage methods: Freezing One of the easiest and most effective ways to preserve food long-term. By lowering the temperature to 0°F (-18°C) or below, bacterial growth is nearly halted. To get the best results, store food in airtight containers or freezer bags to prevent freezer burn. Freezer burn happens when air gets to the food’s surface and tries to escape. This is usually caused by bad packaging.

Keep refrigerator at or below 40°F (4°C)

Canning Involves sealing food in airtight jars, such as mason jars, and heating them to destroy harmful bacteria. There are 2 main methods: water bath canning (for high-acid foods like fruits and pickles) and pressure canning (for low-acid foods like meats and vegetables). When done properly, canning allows food to be safely stored at room temperature for months or even years.

Drying/dehydrating Involves removing moisture from foods like fruits, herbs and meats. It requires low heat and proper air circulation. Pre-treating the food is important to maintain quality and to prevent food from becoming too brittle while in storage.

Pickling A method of food storage that uses salt, vinegar or fermentation to extend shelf life.

To freeze, or not to freeze? While freezing is versatile and the most common type of food preservation, not all foods respond well to it. So what’s suitable to freeze, and what’s not?

Foods that freeze well: Meat and poultry Raw or cooked meats can be frozen for several months with little loss in quality.

Fruits and vegetables Most freeze well, especially when you wash, peel and cut them into usable sizes beforehand. Berries, bananas, peas, corn and leafy greens, such as spinach and kale, are great examples.

Bread and baked goods Bread, muffins and cakes freeze effectively and can be thawed quickly.

Prepared meals Soups, stews and casseroles are ideal for freezing and reheating.

Foods to avoid freezing:

Highwater-content produce

Dairy-based sauces and soft cheeses

Lettuce, cucumbers and watermelon become mushy when thawed.

Cream sauces may separate, and cheeses like ricotta or cottage cheese can develop grainy textures.

Fried foods These tend to lose their crispiness and become soggy after freezing.

Understanding the package dates Food labels can be confusing, but understanding them can help you make better decisions in the grocery store and at home:

“Sell by” date

“Use by” date

“Best by” date

Is primarily for retailers. It indicates how long a store should display the product. Consumers can often safely use food after this date if it has been stored properly.

Is the last recommended date for peak quality and, in some cases (especially perishable items), safety. It’s best not to consume food past this date.

Refers to quality rather than safety. Food may still be safe to eat afterward, but flavor or texture might decline.

NOTE: These dates are guidelines rather than strict expiration points, except for certain high-risk foods like infant formula or meat.

When in doubt, throw it out. Tips for safe food storage: •

Keep your refrigerator at or below 40°F (4°C) and your freezer at 0°F (-18°C).

•

Label and date stored items to track how long they’ve been kept.

•

Some foods indicate to use within a certain amount of time after opening. Note the date you opened the package with a marker.

•

Put newer items in the back/bottom of your stock and use older items sooner.

•

Store raw meat separately from other ingredients to prevent cross-contamination.

•

Use airtight containers or bags to maintain freshness and prevent odors from spreading.

NOTE: It's also good practice to check your medicine cabinet for expired medication. The expiration date on medication is the last day the manufacturer guarantees the drug’s full potency and safety. Discard old medication by using a local drug take-back program. DO NOT flush it down the drain.

Proper food storage is a technique that helps protect your health, reduce waste and save money. By understanding storage methods, knowing what foods freeze best, recognizing the risks of expired food and interpreting food labels correctly, you can make safer choices for you and your family.

Find care Finding a network provider on geha.com or the MyG.E.H.A app has never been easier

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1 Go to geha.com and select Find Care

2 Select your G.E.H.A health or dental plan

3 Begin a search for network providers near your selected location

Or sign in to the MyG.E.H.A member portal If you sign in to geha.com or the MyG.E.H.A app, you will be directed to your plan’s in-network provider listing.

The signs and signals of abuse

Being able to ask for help — without saying a word — can be the key to survival. Simple actions, like a hand gesture or asking for an “Angel shot,” can enable someone who is being pressured, abused or trafficked to ask for help when they can’t say it out loud. Here we look at different forms of abuse and how bystanders can spot these signals and respond safely.

Types of relationship abuse Relationship abuse, also called domestic abuse or domestic violence, is when a person uses abusive behavior to control a partner, family member or other close individuals. On the following pages, you'll learn about how to discreetly ask for — or recognize a plea for — help if any of the following types of abuse are happening:

Emotional

Reproductive

Spiritual

Emotional or verbal abuse is meant to undermine the survivor’s self-worth through non-physical actions or words, like sulking until you do something they want or threatening suicide if you leave.

Reproductive coercion is when the abuser takes away the survivor’s control of their reproductive system, like destroying or withholding birth control or forcing you to get pregnant, not get pregnant or have an abortion.

Spiritual abuse is when your beliefs are denied and shamed, you’re deprived of your right to practice your religious or spiritual beliefs, or they use their beliefs to justify abusive behaviors.

Financial

Stalking

Financial control is when the survivor’s access to money is regulated, like imposing a monitored allowance or refusing to contribute monetarily or otherwise to the household.

Stalking is when someone repeatedly makes you feel unsafe by actions like following, harassing or watching you, leaving unwanted items or manipulating someone else into monitoring you.

Physical

Sexual

Technology

Physical abuse is the use or threat of unwanted physical harm, like breaking things, harming your pets or throwing things at you.

Sexual abuse is pressuring someone into sexual activity they don’t consent to, such as forcing you to watch or make pornography or hurting you during sex without your consent. Consent is more than “no means no.” Consent is an ongoing mutual agreement.

Technology-facilitated or online abuse is like cyberbullying in that the abuser uses technology to exert control by emotionally abusing you, mandating who you can interact with online, monitoring your use of technology or using it to track you.

Each year, approximately 500,000 women and 100,00 men are physically assaulted or raped by an intimate partner.*

If you feel unsafe or pressured, it’s not consent.

When a situation feels unsafe At a bar or restaurant and need help? Order an “angel shot.” It’s not a real drink, but rather a warning system that allows you to ask for help without alerting the person who is making you uncomfortable.

You order ...

I want an “angel shot.” I need help escaping my company.

I want an “angel shot with ice.” I need you to arrange a ride for me.

I want an “angel shot”

Help is on the way

I want an “angel shot neat.”

I want an “angel shot with lime.”

I need an escort to my car.

I need you to call the police.

I want to speak to “Angela.” I need you to get me home safely and deal with the culprit when I’m gone.

These instructions are often posted in women’s restroom stalls to provide a discreet way for customers to ask for help if they feel uncomfortable.

When someone can't ask out loud This nonverbal, one-handed gesture indicates a person needs help. The person signaling would repeat the series of hand movements (seen below) while quitely trying to hide the fact that they are reaching out to anyone who can help.

1. Open palm

2. Tuck thumb

3. Trap thumb

The “Signal for Help”

How you can help

It's most often used by people experiencing domestic violence, intimate partner abuse or human trafficking.

If you see or hear any signs a survivor is seeking support, reach out to them when you feel it’s safe for both of you to do so.

According to the Canadian Women’s Foundation, this sign doesn’t mean “call the authorities right away.” Instead, the signal means “reach out to me safely.” Let the person using the signal lead, as it can mean they want: • To talk • Information • Help finding services • You to call the authorities

•

Acknowledge you understand they are asking for help.

•

Be supportive.

•

Offer resources.

•

Ask yes or no questions in case someone is listening.

If you or someone you know is in an abusive relationship, there are ways to seek and give help. It’s natural to fear the situation will worsen if help is sought, but survivors of domestic abuse deserve support.

The National Domestic Violence Hotline is available 24/7: Call 800-799-7233

Chat

Text “START” to 88788

A.I. chat named Ruth

[ H E A LT H S P O T L I G H T ]

Why illness spikes when temperatures drop Fall and winter mark the start of cold and flu season. As temperatures fall and many of us spend more time indoors, there are some contributing factors to respiratory illness you should be mindful of: Dry indoor air

Closed rooms trap shared air, helping viruses to spread, especially during large gatherings, such as holiday celebrations.

Heating systems dry out nasal passages, stripping away your frontline defense.

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Unventilated spaces

Stress and poor sleep Packed schedules and less rest weaken your immune system.

Less sunlight Shorter days reduce vitamin D levels, a key to immune function.

Fall allergens Ragweed and mold trigger symptoms easily mistaken for a cold and leave your body more vulnerable to actual illnesses.

Back–to–school season Crowded classrooms and buses breed germs that kids bring home.

Most common illnesses doctors see during fall and winter:

By taking these precautions, you’ll reduce your risk of getting sick this fall and winter: eep vaccines current, including flu, pneumonia and K other recommended shots.

Colds

Wash hands often with soap and water (20 seconds is ideal).

Flu

Avoid touching your eyes, nose and mouth.

R espiratory syncytial virus (RSV), which extends into spring due to allergy season

Eat a balanced diet and drink plenty of water.

COVID-19

Cover coughs and sneezes with your elbow or a tissue.

Prioritize sleep and manage stress to strengthen your immune system. Run air purifiers to reduce indoor airborne particles. Stay home when you’re sick.

Let’s catch up on some common health benefits terms What’s open enrollment?

We’re glad you asked. An open enrollment period is a window of time that happens once a year — typically in the fall — when you can sign up for health coverage, adjust your current plan or cancel your plan. It’s usually limited to a few weeks. If you miss it, you may have to wait until the next open enrollment period to make any changes, unless you have a qualifying life event.

Common health care benefits terms Allowed amount

Deductible

The maximum amount a plan will pay for a covered health care service. May also be called “eligible expense,” “payment allowance” or “negotiated rate.” If your provider charges more than the plan’s allowed amount, you may have to pay the difference.

The amount you must pay before your plan pays for certain services. Deductibles are usually an annual set amount. A deductible may apply to all services or just a portion of your benefits. It depends on your benefits plan.

Balance billing

Explanation of benefits (EOB)

When a provider bills you for the difference between the provider’s charge and the allowed amount. For example, if the provider’s charge is $100 and the allowed amount is $70, the provider may bill you for the remaining $30. A preferred (in-network) provider may not balance bill you for covered services.

An EOB is simply the statement explaining your benefits activity. It includes the services provided, the amount billed and the amount paid, if any. You should review your EOBs carefully. Call the customer service number on your ID card or sign into your online benefits account if you have any questions about your EOB.

Coinsurance A set percentage of costs that are covered by your plan after your deductible has been paid. Your plan pays a higher percentage. You pay a lower percentage.

Coordination of benefits (COB) Many families are covered by more than one health plan. Coordination of benefits (COB) determines which plan pays first. It also determines if the second plan will pay any remaining charges not covered by the first plan. The process makes sure your doctor doesn’t get paid twice for the same service.

Copay (copayment) A small set fee. Depending on your plan, it is usually paid each time you have an office visit, outpatient service or prescription refill. The fee is determined by your health plan. Copayments don’t vary with the cost of service.

Flexible spending account (FSA) An arrangement through your employer that lets you pay for many out-of-pocket medical expenses with tax-free dollars. Allowed expenses include copayments and deductibles, qualified prescription drugs, insulin and medical devices. You decide how much to put in an FSA, up to a limit set by your employer. You aren’t taxed on this money. Money left in an FSA at the end of the year will not be carried over into the next year unless the employer chooses 1 of these 2 options (not both): • Y ou get 2.5 more months to spend the leftover money. • Y ou can carry over up to $680 to spend the next plan year.

Health reimbursement account (HRA) Sometimes called a health reimbursement arrangement, this is an employer-funded group health plan from which employees are reimbursed tax-free for qualified medical expenses up to a fixed dollar amount per year. Unused amounts may be rolled over to be used in subsequent years. The employer funds and owns the arrangement.

Health savings account (HSA) A type of savings account that lets you set aside money on a pre-tax basis to pay for qualified medical expenses. By using untaxed dollars in an HSA to pay for deductibles, copayments, coinsurance, and some other expenses, you may be able to lower your out-of-pocket health care costs. HSA funds generally may not be used to pay premiums. While you can use the funds in an HSA at any time to pay for qualified medical expenses, you may contribute to an HSA only if you have an HSA-eligible plan (sometimes called a high-deductible health plan HDHP) — generally, a health plan (including a Marketplace plan) that only covers preventive services before the deductible is met. An HSA may earn interest or other earnings, which are not taxable.

In-network A provider (doctor, hospital, dentist, etc.) who has an active contract with your health care benefits plan. You will save money by seeing an in-network provider.

Out-of-network A provider (doctor, hospital, dentist, etc.) who does not have an active contract with your health care benefits plan. You will pay more out of your pocket if you see an out-of-network provider.

Out-of-pocket (OOP) The amount of your own money you pay for particular health care services during a particular period of time. An out-of-pocket maximum limits the amount you have to pay during a particular period of time.

Still have questions?

High-deductible health plan (HDHP) A plan with a higher deductible than a traditional medical plan. The monthly premium is usually lower, but you pay for more health care costs yourself before your health plan starts to pay its share (also called your deductible). A high-deductible plan can be combined with a health savings account (HSA) for you to pay for certain health care expenses with money you set aside in your tax-free HSA. This is why it’s more commonly called an HSA-eligible plan.

You can find many more terms defined by visiting UnitedHealth Group’s Just Plain Clear® Glossary at justplainclear.com.

Know where to go when someone is sick or in a crisis situation.

Where you go for medical services can make a big difference in how much you pay and how long you wait to see a health care provider. Explore the following information to help you decide the appropriate setting for your care.

Determine the severity of the symptoms and choose the provider that works for you. If you are severely ill and/or it’s an emergency, call 911.

Looking for updates on infectious disease outbreaks? Go to the Centers for Disease Control and Prevention (CDC) for the latest information, including vaccines, cases and data, how to protect yourself and what to do if you are sick.

IS IT AN EMERGENCY? The emergency room (ER) is for serious injuries and potentially life-threatening situations. Visit the ER if you are badly hurt or experience sudden health changes. If you are not seriously ill or hurt, you could wait hours, and your health plan may not cover non-emergency ER visits.

TIMES TO GO: •

Sudden weakness, trouble talking or blurred vision

•

Large open wounds

•

Difficulty breathing

•

Severe head injury

•

Heavy bleeding

•

Spinal injuries

•

Chest pain

•

Major burns

•

Major broken bones

Non-emergency care options DOCTOR’S OFFICE

TELEHEALTH VISITS

Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions.

All G.E.H.A health plan members are eligible for telehealth visits powered by MDLIVE. Consult with a board-certified doctor by phone, secure video or MDLIVE app — anytime, from anywhere. Licensed behavioral health therapists are also available via secure video by appointment during normal business hours.

TIMES TO GO: •

Preventive services and vaccinations

•

Medical problems or symptoms that are not an immediate, serious threat to your health or life

•

Recommended, follow-up care for ongoing health conditions

TIMES TO VISIT: •

Allergies, colds, flu, coughs or sore throats

•

Nausea, vomiting, constipation or diarrhea

•

Ear problems, fever or headaches

•

Insect bites, rashes or pink eye

•

Behavioral health conditions

RETAIL CLINIC

URGENT CARE

Retail clinics, sometimes called convenience care clinics, are located in retail stores, supermarkets and pharmacies. You can find over-the-counter medications, and you can talk to your pharmacist for help.

Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends.

TIMES TO GO: •

Vaccinations or screenings

•

Allergies, colds or flu

•

Sinus infections

•

Minor sprains

•

Headaches or sore throats

•

Minor burns

•

Minor infections or rashes

•

Earaches

TIMES TO GO: •

Sprains and strains

•

Sore throats

•

Minor broken bones or cuts

•

Minor burns

•

Minor infections or rashes

•

Earaches

•

Mild asthma attacks

The information contained herein is for information and educational purposes only. This information is not a substitute for professional medical advice. If you are severely ill and/or it’s an emergency, call 911. © 2026 All rights reserved. Reproduced by or for Government Employees Health Association, Inc. under license.

Pozole with chicken

As the weather cools down, enjoy this stew made with hominy, red chile sauce and shredded chicken. Use a store-bought rotisserie chicken to make it a quick weeknight meal. INGREDIENTS

DIRECTIONS

•

1 tablespoon vegetable oil

•

1 chopped onion

In a large saucepan on medium heat, sauté onion in oil until it begins to soften, about 5 minutes.

•

2 cloves minced garlic or 1/2 teaspoon garlic powder

•

Add garlic and continue cooking for 1 minute.

•

1 can red chile sauce (10 ounce) or 1 1/4 cups red enchilada sauce

Add chile sauce, broth, cumin, oregano and hominy to the onion and bring to a boil, stirring.

•

Reduce heat and simmer uncovered for 10 minutes.

•

3 cups chicken broth

•

1 teaspoon cumin

Stir in the chicken and heat through, about 2 minutes.

•

1 teaspoon oregano

•

1 can hominy (15 ounce), drained and rinsed

Spoon into shallow bowls and add optional toppings, as desired.

•

2 cups cooked, shredded chicken

MAKES: 6 CUPS

Optional toppings

•

Shredded cabbage

•

Sliced radish

•

Lime juice

•

Chopped cilantro

•

Diced or sliced avocado

En Español Recursos para ayudarle a vivir una vida mas saludable

El sitio web Seguro para miembros geha.com esta disponible en español.

Simplemente, inicie sesión en geha.com con su nombre de usuario y contraseña.

Usted verá un menú desplegable en la parte superior de su pantalla de inicio con múltiples opciones de idiomas, que incluye español.

Seleccione la opción de español y verá como en su pantalla el contenido aparecerá traducido al español.

Para obtener información de salud confinable, inicie sesión en geha.com y seleccione Health education library (Biblioteca de educacion en salud). Para nuestros miembros de G.E.H.A que hablan español, los Institutos Nacionales de Salud (NIH por sus siglas en inglés) es un gran recurso para obtener información sobre temas de salud, desde alergias hasta Zika. Cada mes, el boletín electrónico destaca nuevos recursos para aquellos que hablan español, y sus amigos y familiares. Puede visitar el portal y suscribirse al boletín en salud.nih.gov.

ABOUT US Founded by Railway Postal employees in 1937, G.E.H.A (Government Employees Health Association) delivers health and dental plans designed exclusively for federal employees, retirees and their families. As a member-built organization, our dollars are put back into expanding the coverage that supports and protects those who support and protect our country. Thank you for being one of our over 2 million members.

Healthy You from GEHA - Fall 2026