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Photo by Tim Mossholder The new year gives everybody a moment to pause, reset, and think about what you want your life to look like moving forward. Whether that focus is on your mental health, chronic condition management, or a simple healthy habit you’ve been trying to develop, setting the right goals makes the difference. Planning your goals out in advance is essential, giving you the ability to create a long-term direction that sticks. Consistency is especially important when it comes to health improvement, and that’s why many people are adopting SMART goals as their new year strategy. SMART goals aim to create a specific plan that is measurable, achievable, relevant, and time-bound. These core concepts make it much easier to turn your intentions into change that lasts! (Throughout this post, you’ll see Pharmacist Insights. These are expert perspectives that provide practical advice and deeper understanding from Tria Health’s team.) Breaking Down SMART Goals S – Specific A goal should be clear and focused. Instead of “be more active,” try something like:“Walk for 20 minutes after dinner on weekdays.” M – Measurable You need a way to know whether you’re meeting the goal. You might track steps, hours of sleep, servings of vegetables, or days you take your medication on time. A – Achievable Your goal should fit your lifestyle. Small steps add up and leave you less overwhelmed. Aim for progress, not perfection. R – Relevant Choose goals that matter to you and support your personal health needs. For example, improving your blood pressure, managing diabetes, boosting your energy, or reducing daily stress. T – Time-Bound Give yourself a timeline to stay on track. Phrases like “Over the next 30 days…” or “By the end of March…” create a sense of commitment and help you check in on your progress. Pharmacist Insight: What common mistakes do you see patients make when setting health goals, and how can SMART goals help avoid them? They set big goals without thinking about the steps to achieve them. For instance, “I want to be at the gym 5 days a week for 1 hour”. That’s a great goal, but if you aren’t even going to the gym 1 day a week for 10 minutes, you likely won’t get there for 1 hour 5 days a week, so start SMART – what is realistic and how will you know you have met that goal – maybe you start with 2 days a week for 30 minutes for 1 month, then when you hit that goal you add another day of 30 minutes for another month and so on. Common mistakes patients make when setting health goals is taking on too much, too fast.   Why SMART Goals Work SMART goals give your health habits structure. Instead of vague plans like “eat better” or “exercise more,” they help you outline what you want to do, how often you’ll do it, and how you’ll know you’re improving. This structure boosts motivation. When you can track your progress, it’s easier to stay committed, and even easier to celebrate the wins along the way! As you think about what you want to improve this year, consider areas such as: Medication routines Nutrition Physical activity Stress management Sleep habits   Examples of Health-Related SMART Goals Here are some ideas to help you get started: Medication Routines “Take my morning medication by 8 a.m. every day for the next 30 days.” “Set a daily phone reminder to support consistency.” Physical Activity “Walk for 20 minutes after dinner at least 4 nights a week.” “Join a virtual workout class twice a week for the next month.” Nutrition Goals “Add one extra serving of vegetables to my lunch Monday–Friday.” “Replace sugary drinks with water at least 5 days a week.” Stress Reduction “Practice deep breathing for 5 minutes each morning before work for the next 3 weeks.” “Take a 10-minute stretch break during my afternoon slump.” Sleep Habits “Set a consistent bedtime of 10 p.m. on weeknights for the next 30 days.” “Turn off screens 30 minutes before bed starting tonight.” Pharmacist Insight: What’s one small health goal most people don’t think of, that would create the biggest positive change in their daily life? Just taking the first step. Often times when we set goals we make them too big too soon. It's ok to have big goals, but it’s the little steps forward that actually accomplish the big things. I always remind patients to pick 1 small thing like cutting replacing 1 soda a day with a glass of water, or adding vegetables to their dinner place, those small changes usually catapult the patient forward to make more changes that become easy habits. Small changes can have big results! Most people have individual and specific health goals. Understanding your current reality, including motivation to change and time availability, can set the stage for achievable goals.   How Tria Health Can Help At Tria Health, your pharmacists and health coaches are here to guide you. Whether you're managing medications, working toward healthier habits, or starting the Choose to Lose program, we provide support that’s personalized and easy to follow. Our team can help you set SMART goals that make sense for your health and stick with them. Available through select health plans, Tria Health provides one-on-one conversations, ongoing follow-up, and practical tools that will help you feel confident managing your health throughout the new year. Pharmacist Insight: Can SMART goals support better conversations between pharmacists and patients during follow-up visits, (if yes) how so? Yes, setting SMART goals can absolutely support better conversations between pharmacists and patients. Knowing the patient’s goals can allow the pharmacist to act as an accountability partner for the patient and brainstorm ideas on how to achieve goals in a way that is important to the patient. As you start the new year, choose one or two small, realistic goals to begin with. Remember, you don’t need to change everything at once. Over time, small steps lead to big improvements!   Resources https://www.forbes.com/advisor/business/smart-goals/ https://med.stanford.edu/content/dam/sm/s-spire/documents/How-to-write-SMART-Goals-v2.pdf

Photo by Polina Tankilevitch This December, it’s an important time to remember that flu season isn’t over, and you can still protect yourself. Some people think that they missed their opportunity to get vaccinated if they didn’t do it during early fall, however, experts recommend the flu shot throughout the entirety of the season. This is for good reason, as the disease can spread throughout the winter season, meaning it is never too late to vaccinate! (Throughout this post, you’ll see Pharmacist Insights. These are expert perspectives that provide practical advice and deeper understanding from Tria Health’s team.)   Flu Season Peaks Later Than People Think Flu viruses are detectable year-round in the U.S., but flu activity typically peaks during fall and winter (CDC 2025). In fact, data from the CDC shows that over the past 40 years, the highest level of flu activity most often occurred in February, followed by December, January and March (CDC 2025). That means getting vaccinated now remains essential. Not only will a vaccination help reduce your risk of illness, but it will also help prevent hospitalization and the risk of spreading the virus to others. Though getting vaccinated early is always a plus, it remains important even if you didn’t get the shot earlier. Pharmacist Insight: How do you explain to patients why it’s still beneficial to get vaccinated in December or January? Maggie: Flu season starts as early as October but continues into spring. Getting a flu shot later in the season is still beneficial because it protects you during the later months and helps shield those around you who may be more likely to get severely sick from the flu.   Protect Yourself and the People Around You Getting vaccinated doesn’t just protect you, it helps protect your community. Influenza can be particularly dangerous for high-risk groups. This includes older adults, pregnant people, young children, and especially individuals with chronic health conditions. With the holiday gatherings, winter travel, and return to normal routines, vaccination becomes a critical step in helping prevent flu spread in shared spaces and protect those around you.   How Pharmacists Make Late Season Vaccination Easier Pharmacists are an accessible and trusted resource, especially when you’re choosing to get vaccinated later in the season. Many pharmacies offer: Walk-in or same-day appointments Short wait times and convenient locations Trusted guidance from medication experts - Pharmacists can also help answer questions about flu symptoms, antiviral treatments, and how flu may impact your chronic conditions. For help finding an eligible pharmacy near you, look here: https://pharmacyfinder.rxlocal.com/pharmacyFinder/ Pharmacist Insight: What advice do you give patients who are unsure whether their symptoms are flu-related? Maggie: There are a few ways to determine if what you are feeling is likely the flu. Look at how fast it starts and how bad it feels – the flu will start more quickly and severely like “getting hit by a truck” with fatigue, fever (temperature > 100 degrees), and body aches   Staying Healthy Through Winter: More Than Just a Shot While getting your flu shot is one of the best protections, there are other valuable habits for staying well this winter: Wash your hands regularly Stay home if you’re feeling unwell Cover coughs and sneezes Maintain and manage your chronic conditions and the medications for them Pharmacists can support these efforts, guiding you through medication management, helping with medication side-effects, and supporting your overall wellness throughout flu season and beyond. Pharmacist Insight: What additional steps do you recommend to help people stay healthy through the rest of winter? Maggie: Always wash your hands! This drastically reduces the spread of germs Cover your cough or sneeze by directing it into your elbow Disinfect regularly used surfaces like kitchen and bathroom counters, doorknobs, and handrails   Stay Protected: How Tria Health Can Help Tria Health is a no-cost benefit through select health plans and gives you access to one-on-one meetings with a pharmacist, all from home. During these virtual sessions, our pharmacists can help you: Understand how flu season may affect your current medications or chronic conditions. Review which cold and flu products are safe to take with your prescriptions. Know when symptoms may require medical attention and what preventive steps you can take to stay healthy this winter. And remember, it’s never too late to protect yourself!   Resources – https://www.cdc.gov/flu/about/season.html https://pharmacyfinder.rxlocal.com/pharmacyFinder/

Photo by Ellie Burgin If you live in an area where you struggle to find a pharmacy, you’re not alone. A pharmacy desert is a community lacking a pharmacy resource, and unfortunately, it’s a growing trend. A recent national study found that about 15.8 million people live in areas classified as pharmacy deserts, which can be detrimental for anyone, but especially those managing chronic conditions (Murphy and Rodis 2025). That’s why we are here to provide you with important information regarding pharmacy deserts, as well as where to find the resources, you need.   Why Pharmacy Access Matters for Your Health Pharmacies and pharmacists do more than just hand out medications. They are part of your care team, helping you with how and when to take your medicines, spotting side-effects, and answering questions. When patients don’t have easy access to a pharmacy, they may delay or skip getting their medications. Research shows this can lead to worse health outcomes (Murphy and Rodis 2025). For people living in pharmacy deserts, the lack of access means extra effort which can add up. (Throughout this post, you’ll see Pharmacist Insights. These are expert perspectives that provide practical advice and deeper understanding from Tria Health’s team.) Pharmacist Insight: From your perspective, what are some of the biggest challenges patients face when they don’t have a nearby pharmacy?  Kristen: One of the biggest challenges they face is simply getting their medications in a timely manner. Without the convenience of a local pharmacy, patients often have to rely on mail-order pharmacy services which can lead to delays, shipping issues, and lost packages. Interruptions like this can mean that patients miss their medications, and in some cases even one or two days without their medication can result in serious health consequences.     Why Are Pharmacies Getting Harder to Reach? You might be wondering why these pharmacies are becoming more difficult to reach, several forces are at work: Many pharmacy locations closed between 2010 and 2021, over 29% of pharmacies across the country shut down in that time, making access harder in underserved communities. (Murphy and Rodis 2025) Some regions face high costs to run a pharmacy, low reimbursement rates for medications, and fewer pharmacists choosing to work in remote or low-income areas. (Murphy and Rodis 2025) Transportation and mobility barriers matter: if you don’t have a car, live in a remote area, or have limited public transit, access becomes even tougher. Pharmacist Insight: Why do you think pharmacy deserts are becoming more common, and how is that affecting patients’ daily lives?  Kristen: Pharmacy deserts are sadly becoming more common largely due to below cost reimbursements and unethical business practices of pharmacy benefit managers (PBMs). This has forced many independent pharmacies to close in recent years, leaving entire communities without a nearby pharmacy. Patients in these communities are left with the choice to have medications delivered via mail-order, risking them not arriving on time or into a hot mailbox in the middle of summer, or driving long distances to pick up medications at the nearest pharmacy, which often will end up having long wait times due to the extra prescription volume they have had to pick up from other pharmacies closing in the area.     How to Manage Your Health When a Pharmacy Isn’t Nearby If you live in a pharmacy desert, here are practical steps you can take to stay on track with your health: Ask whether you can use mail-order pharmacy services and have your medications delivered to your home. Talk with your healthcare provider or pharmacist about getting 90-day supplies instead of 30-day supplies. Fewer trips means less strain. Use smartphone apps or reminders to help you track when refills are due. Reach out to the pharmacy (or your insurer) to ask about delivery options, many chains now deliver outside of traditional service ranges. Explore virtual pharmacist consultations: even if the pharmacy is far, you can still speak to a pharmacist online or by phone for guidance. These steps can reduce the burden of travel and make managing medications more realistic.   Virtual Pharmacist Support: How Tria Can Help Just because you can’t walk into a nearby pharmacy doesn’t mean you’re cut off from pharmacist support. Tria Health is a benefit available for no cost through select health insurance providers, and gives you access to one-on-one meetings with a pharmacist. These virtual sessions will help you: Clarify what each medication is for, how to take it, and when side-effects might appear. Review all of your medications together (especially if you take several at once) and make sure they work well together. Find options that may cost less or simplify your routine. Living in a pharmacy desert can feel like a barrier, but try to remember there are plenty of alternatives that offer support. You deserve personalized care, and while access looks different than it used to, your path to good health remains strong!   Resources https://pharmacy.osu.edu/news/growing-crisis-pharmacy-deserts https://pmc.ncbi.nlm.nih.gov/articles/PMC11034534/

Photo by Cyano66 Health advice is everywhere. You’ll see it on social media, in the news, even from well-meaning friends. But when it comes to your health, not all information is created equal. Inaccurate or misleading claims about medications and treatments can cause confusion, harm, or less trust in the healthcare system. Pharmacists are uniquely positioned to help patients navigate this overwhelming landscape. They translate complex scientific jargon into understandable terms, and help you separate facts from fads.   Where Health Disinformation Comes From Misinformation spreads fast, and it often sounds convincing. Here are a few common sources that can lead patients astray: Social Media Posts and Influencers:  Content creators may share personal experiences as fact, promote unproven supplements, or spread fear about prescription drugs. “Miracle Cure” or “Detox” Products:  Be cautious of anything claiming to cure chronic conditions overnight or replace prescribed medication. Outdated or Misinterpreted Articles:  Even legitimate studies can be taken out of context. Online forums and blogs sometimes recycle information that’s no longer accurate. Unverified Online Pharmacies:  These can sell counterfeit medications or provide incorrect dosing information, putting your safety at risk. Throughout this post, you’ll see Pharmacist Insights. These are expert perspectives that provide practical advice and deeper understanding from Tria Health’s team.   Pharmacist Insight: Have you encountered misinformation that’s caused a patient to stop or change their medication? How did you handle it?  Maggie: Often times what patients are finding are half-truths or misinterpreted information. When I am given the opportunity to share the full picture with them, they can make a better healthcare decision.   Sarah: When a patient encounters misinformation that leads to stopping their medication, from my experience, I have found that this is usually an indicator of a medication misunderstanding or fear of negative side effects. These concerns have existed from the beginning but were never addressed or properly explained. This usually opens up a larger conversation involving, what is the bigger concern here? What are you trying to accomplish? What route are you comfortable with in achieving your healthcare goals?     Reliable Sources for Health Information When you need accurate, up to date medical information, start with trusted, evidence-based sources. A few reliable options include: FDA (Food and Drug Administration):   www.fda.gov - For approved drug information, recalls, and safety warnings. CDC (Centers for Disease Control and Prevention):   www.cdc.gov  - For guidance on vaccines, diseases, and health statistics. MedlinePlus: medlineplus.gov - Managed by the National Library of Medicine, offering clear, easy-to-read medical explanations. Mayo Clinic:   www.mayoclinic.org - For medically reviewed articles on conditions, treatments, and medications. Tria Health’s Pharmacists:  A trusted source for personalized medication guidance. Meeting one-on-one with a Tria pharmacist gives you access to expert advice tailored to your prescriptions, conditions, and lifestyle.   How to Evaluate Health Information Online Before trusting a source, ask yourself these questions: Who wrote it?  Look for content written or reviewed by licensed medical professionals. Is it selling something?  Be wary if the main goal seems to be promoting a product or supplement. Is it current?  Check the publication date, medical recommendations can change quickly. Are sources cited?  Trust articles that link to credible research, not vague “studies.” When in doubt, check what you’ve found with your Tria pharmacist, they can verify whether it’s safe and evidence based. Pharmacist Insight: How do you guide patients who arrive with information they found online that isn’t entirely accurate?  Maggie: Let the patient share their information and ask their questions openly. There is really no dumb answer when it comes to health. Then we discuss research and resources. At the end of the day the patient is deciding what goes into their body; my job is to make sure they have the facts to determine the best course of action for themselves.   Sarah: Ask more questions about the source of inaccurate information to verify the validity. Then asking the patient’s thoughts on how to proceed forward on accomplishing their health care goals based on their comfort level.     The Pharmacist’s Role in Combating Disinformation Pharmacists act as trusted guides in a noisy digital world. Whether it’s clarifying medication interactions or correcting myths about side effects, their goal is to ensure patients have confidence in their care plans. At Tria Health, pharmacists help patients cut through misinformation every day, making sure your medication plan is safe, effective, and backed by science. Pharmacist Insight: What role do pharmacists play in helping rebuild trust in medical information today?  Maggie: Pharmacists are medication experts. Ultimately our goal is for our patients to only be on the medication they really need to live full lives. We look for ways to simplify medication regimens, reduce side effects, and improve overall health by maximizing medication therapy. Pharmacists also look for non-medication therapy to maximize health, like optimizing diet changes and improving physical activity.   Sarah: I am very open with patients in saying that if I do not know the answer to a question, I will research the information and get back to them. I believe this builds trust in pharmacists and medical information today because I am not looking for a quick fix. Healthcare and medications are complicated. Taking the time to research and fully understand their question, to me, shows the patient that their question is important and taken seriously.     Trust Facts, Not Fads When it comes to your health, accurate information can make all the difference. In a world full of “quick fixes” and trending cures, your best resource is still a knowledgeable professional. A conversation with your Tria pharmacist is one of the most reliable ways to get clarity, confidence, and peace of mind about your health decisions.   Questions? If Tria Health is a part of your health insurance benefits, you can contact the Tria Health Desk at 913-322-8456  for questions about your medications or overall health.

Photo by Laong Design Your heart has been working hard since day one, so maybe today it deserves a little extra attention. Simple numbers like blood pressure, cholesterol, blood sugar, and weight can tell you a lot about how well your heart is doing. These aren't just stats for your medical chart, they're tools that help you stay ahead of potential problems and protect your health. What Key Numbers Should You Know? Blood Pressure Target: Around 120/80 mmHg or lower High blood pressure often develops without symptoms, yet it quietly damages blood vessels and strains your heart over time. Regular checks, even at the pharmacy or with a home cuff, are one of the best ways to spot trouble early. Cholesterol Target: LDL cholesterol under 100 mg/dL, higher HDL is better LDL cholesterol builds up in arteries, while HDL helps clear it away. Think of it as a balance, keeping LDL low and HDL higher reduces your chance of heart attack and stroke. Blood Sugar (A1c) Target: Below 5.7%, 5.7–6.4% means prediabetes, 6.5% or higher suggests diabetes Elevated blood sugar doesn’t just affect energy. Over time, it damages blood vessels and nerves, raising heart disease risk. Monitoring A1c gives a clearer picture than a single finger-stick test. Weight and Waist Size Target: A BMI of 18.5–24.9 and a waist under 40 inches for men or 35 inches for women Carrying extra weight, especially around your middle, stresses the heart and makes conditions like diabetes and high blood pressure more likely. Even modest weight loss can improve your numbers.   How These Numbers Interact Your numbers rarely act alone. When one is off, others often follow. For example: High blood pressure + high cholesterol can damage arteries faster than either condition on its own. Diabetes increases the risk of high blood pressure and unhealthy cholesterol, creating a cycle that strains the heart. Excess weight often drives up both blood pressure and blood sugar, adding to the burden. That’s why providers look at your overall risk rather than just one number. The bigger picture matters, and each small improvement adds up.   What You Can Do Knowing your numbers is just the start, the real power comes from using them to guide action. Here’s how: Get tested regularly. Annual check-ups or screenings help track trends, not just one-time results. Make small, steady changes. Even 10 minutes of walking a day, swapping fried foods for baked, or reducing sugary drinks can make measurable differences. Bring results to appointments. Keep a log of blood pressure readings, lab results, or weight changes and share them with your provider. Ask for plain explanations. If a number is high, ask: “What does this mean for me? What’s my first step?” Work with your pharmacist. Pharmacists can review medicines, explain lab results in clear language, and follow up to ensure treatments are working. For extra support, explore our blog posts with heart-healthy recipes that make it easier to keep your numbers in check!   How Tria Health Can Help Tria Health is available at no cost through select health insurance providers. At Tria Health, our pharmacists meet with you one-on-one to make sense of your numbers and connect them to your daily life. We review medications, help set realistic goals, and coordinate with your providers so your care feels seamless. Whether you’re managing one condition or several, we’re here to keep your heart health on track.   Questions? You can always contact the Tria Health Desk at 913-322-8456 for questions about your medications or overall health.   Resources https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight https://www.who.int/news-room/fact-sheets/detail/hypertension https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-%28cvds%29 https://www.cdc.gov/diabetes/diabetes-testing/prediabetes-a1c-test.html?CDC_AAref_Val=https://www.cdc.gov/diabetes/managing/managing-blood-sugar/a1c.html

Photo by Pexels Doctor visits can feel rushed, and it’s easy to leave with unanswered questions. By preparing ahead and knowing how to communicate, you can make sure your concerns are heard and your treatment plan is clear. Here’s how to get the most from your time with your provider, before, during, and after the appointment.   What are the most important things I should prepare before a doctor’s appointment? A little preparation helps your appointment go smoothly. Things to bring: A list of your concerns  – focus on new symptoms or changes in your health Your medications  – Name and dose of prescription medicines, over-the-counter medicine, vitamins, and supplements Medical records  – recent test results, provider names, and insurance details A companion  – a friend or family member to help take notes and remember key details   How can I clearly communicate my concerns or symptoms to my physician? Clear communication helps your provider give you the best care. Try to: Share your agenda  – start the visit with your top concerns Be specific  – describe when symptoms started, how long they last, and what makes them better or worse Use simple language  – explain how symptoms affect your daily life Ask questions  – use open-ended questions and repeat back instructions to confirm your understanding   What role can my Tria Health pharmacist play in helping prepare for an appointment? Pharmacists are more than medication experts; they’re an important part of your healthcare team. They can review your medications for safety and effectiveness, explain your treatment plan in plain language, and work with your provider to adjust if needed. Pharmacists also help identify side effects, and they will follow up with you to make sure your treatments are working the way they should.   How can I best advocate for myself? Before you leave the office, make sure you understand your diagnosis and treatment plan. Ask for clear explanations, request written materials, and don’t hesitate to repeat information back in your own words. If you ever feel like your concerns weren’t heard, speak up, respectfully, or consider getting a second opinion. Remember, you deserve respectful, clear, and competent care.   What should I do after my appointment? Your care doesn’t end when you walk out the door. Review discharge instructions carefully. Write down any new questions that come up, and keep your providers contact information handy for urgent concerns. Don’t put off follow-up appointments, staying on schedule ensures your treatment stays on track.   Track Your Health Between Visits Keeping track of your health makes follow-ups more productive. Consider: Symptom journaling  – using an app or paper journal, document the time, severity, and possible triggers or   changes in symptoms Side effect logs  – share these with your doctor or pharmacist Organization tools  – keep records in a binder, secure digital folders, or personal health record apps   How Tria Can Help Managing your health can feel overwhelming, but it doesn’t have to be. At Tria Health, we’re here to help. If your health plan includes Tria Health, our pharmacists will work with you one-on-one to understand not just your health, but you . Staying knowledgeable on your health and engaging in preventative care by working with your physician and pharmacist is essential. No matter what your situation, especially if you are struggling with managing a chronic condition, Tria Health is here to provide you support.   Questions? You can always contact the Tria Health Desk at 913-322-8456 for questions about your medications or overall health.

Photo by Pexels Living with a chronic condition like diabetes, heart disease, asthma, or kidney disease comes with challenges. From managing medications to attending doctor visits, there’s a lot to juggle. But one important piece of your health that’s often overlooked is how these conditions can impact your immune system. When your immune system is compromised, your body is less able to fight off infections and illnesses that might be mild for others can become serious. That’s why prevention plays such a critical role in maintaining your health, and why staying up to date on your vaccinations matters more than you might think.   How Chronic Conditions Affect Your Immune System Your immune system is designed to protect your body from illness, but chronic health conditions can make it harder to mount a strong defense. For example: Diabetes can impair your white blood cells, which are essential for fighting off infections. Heart disease and chronic kidney disease may weaken your body’s inflammatory response and increase your risk for complications. Asthma and other respiratory conditions make your lungs more sensitive, increasing the danger of infections like the flu or pneumonia. When your immune system is already working harder due to a chronic illness, even a simple cold or viral infection can escalate quickly. That’s why vaccines are one of the most effective tools for reducing your risk of severe illness.   Why Adult Vaccines Matter Vaccines aren’t just for children, adults need protection too. Unfortunately, many adults assume they’re covered for life after childhood immunizations, but that’s not the case. Immunity can wear off over time, and new vaccines are developed to protect against emerging health threats. If you live with a chronic condition, the following vaccines are especially important: Influenza (Flu)  – Recommended annually for all adults, but especially those with chronic health issues. The flu can trigger serious complications like pneumonia, hospitalization, or even death in high-risk individuals. Pneumococcal – Protects against infections in the lungs, blood, and brain. Recommended for adults 65+ and those with heart, lung, or kidney disease, or diabetes. Shingles (Zoster)  – A painful rash caused by the reactivation of the chickenpox virus. Adults 50+ should receive the shingles vaccine to avoid long-term nerve pain. Tdap/Td Booster  – Protects against tetanus, diphtheria, and pertussis (whooping cough). Adults need a booster every 10 years. These vaccines are safe, effective, and tailored to reduce your chances of getting seriously ill.   How Tria Can Help It can be difficult to keep up with medications, appointments, and knowing which vaccines you need and when to get them. If Tria Health is part of your healthcare benefits, you have access to personalized, one-on-one support from clinical pharmacists who take the time to understand you. Preventive care is one of the best things you can do for your long-term health. If you have a chronic condition, staying current with your recommended vaccines is a smart and simple step that can protect you from serious illness, hospital visits, and long recovery times. Whether you’re unsure which vaccines are right for your health needs or want help managing your medications, Tria Health here to provide expert, compassionate guidance tailored to your life.   Questions? You can always contact the Tria Health Desk at 913-322-8456 for questions about your medications or overall health.   Resources: https://www.cdc.gov/vaccines-adults/recommended-vaccines/index.html https://www.cdc.gov/vaccines/hcp/imz-best-practices/contraindications-precautions.html https://pmc.ncbi.nlm.nih.gov/articles/PMC8352464/

Photo by Unsplash Moving in ways that are gentle on your joints not only feels better, it sets you up for a lifetime of good health. Low-impact exercises support heart health, balance and muscle strength, and lifts your mood in a gentle, sustainable way. Whether you’re recovering from injury, managing discomfort, or creating a balanced routine, these five workouts are not only safe, but easy and effective workouts to sneak into your routine.   Brisk Walking How It Helps: Walking at a brisk pace elevates your heart rate, boosts circulation, and uplifts your spirits. Studies show that consistent brisk walking reduces the risk of heart problems and serious diseases, while improving mood and energy (Harvard 2023). Where to Begin: Start with 10 minutes of brisk walking at a pace that leaves you slightly breathy but conversational. Aim for 3-5 sessions per week. When that feels natural, try adding short bursts of speed. An example could be fast walking for 2 minutes, then slower for 2 minutes, and try to repeat that process for about 10-20 minutes total. Also, don’t forget to track your progress, even the smallest time increases make a difference. And recognizing your improvements is the best motivator!   Water-Based Exercise How It Helps: Submerged movement makes your body feel lighter and reduces pressure on joints. Research shows people with knee or hip pain experienced less discomfort and greater mobility after regular aquatic workouts, with fewer flare-ups than traditional land workouts (Azizi et al. 2019). Where to Begin: Depending on your preference, either find a warm-water class (like hydrotherapy or aqua aerobics) or your local pool of choice. Try to aim for two 30-minute sessions per week. Focus on walking, leg lifts, knee bends, or light resistance moves in waist deep water. Don’t worry about intensity, keep your body supported and move smoothly with the rhythm of the water for the best results!   Tai Chi How It Helps: Tai Chi is gentle, mindful movement paired with breathing exercises. A recent study found it lowered blood pressure more than standard aerobic exercise, thanks to its calming, rhythmic nature (Wang et al. 2022). It also enhances balance and reduces stress, which is ideal for feeling centered and strong. Where to Begin: Start with a beginner sequence. Many programs offer a 24 move Yang style that takes about 30-45 minutes. Practice 2-4 times weekly, focusing on flowing transitions and steady breathing. It’s not about speed, it’s about flow, alignment, and calm presence.   Cycling How It Helps: Cycling builds leg strength, improves circulation, and supports joint health, all without the shock from running or jumping. It’s widely used in rehab because it’s safe for knees and hips while boosting aerobic capacity. Where to Begin: Depending on your preference, use a stationary or outdoor bike. Warm up with a gentle pace for 3-5 minutes, then pedal comfortably for 15-20 minutes, around 2-4 times a week. But make sure to listen to your body. That means if you feel strain, ease up! You can gradually add a few minutes or increase resistance over time.   Pilates & Gentle Strength Work How It Helps: Targeted strength training supports muscles around your joints, reducing pain and enhancing stability. Simple body weight moves like bridges and squats strengthen core, glutes, and thighs, improving posture and movement. Where to Begin: Pick a beginner-friendly routine about 20-30 minutes long, two times weekly. Use moves like glute bridges, gentle squats, and basic Pilates core exercises. Focus on smooth control, good form, and breathing. No weights needed!   How Much Movement? Experts recommend 75-150 minutes of moderate activity each week, but even short daily sessions add up strain‑free. Your aim can be flexible: it’s about consistency and kindness to your body.   How Tria Can Help You don’t have to take on your health goals alone. Especially when building new routines, staying active, and listening to your body feel overwhelming. At Tria Health, we know that managing conditions like high blood pressure, diabetes, or joint pain isn’t just about numbers, it’s about finding movement and habits that work for your life. If Tria Health is part of your healthcare benefits, you have access to personalized, one-on-one support from clinical pharmacists who take the time to understand your unique needs. Also, if you are enrolled in our Choose to Lose program, you can work directly with a health coach to set attainable goals and create lasting lifestyle changes. Together we’ll create a plan that helps you feel confident, supported, and ready to move forward at your own pace.   Questions? You can always contact the Tria Health Desk at 913-322-8456 for questions about your medications or overall health.   Resources https://www.who.int/news-room/fact-sheets/detail/physical-activity https://pmc.ncbi.nlm.nih.gov/articles/PMC9467329/ https://pubmed.ncbi.nlm.nih.gov/33167714/ https://pubmed.ncbi.nlm.nih.gov/35099429/ https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-022-03084-6 ? _ https://nutritionsource.hsph.harvard.edu/walking/ ?

Photo by Pexels The 4th of July is more than fireworks and flags, it’s also one of the most delicious days of the year. For those living with diabetes or trying to stay mindful of their health, cookout season can feel like a challenge. But with the right recipes and planning, you can have a celebration that’s full of flavor and balance. We’ve gathered four standout recipes to help you create a holiday plate that’s festive, satisfying, and blood sugar friendly. Whether you’re firing up the grill, bringing a dish to a potluck, or simply want a lighter take on cookout classics, these dishes have you covered. Photo by Easyhealth Living   BBQ Chicken Thighs The smoky star of your spread. Rich, juicy, and full of that iconic BBQ flavor, this recipe is everything you love about cookout chicken, minus the sugary sauce overload. By using a low-sugar BBQ sauce and opting for skinless thighs, this dish keeps your taste buds happy without throwing off your glucose goals.   Photo by Kristine's Kitchen Southwest Quinoa Salad Bold flavor, balanced nutrition. This isn’t your average side salad! Featuring quinoa, black beans, bell peppers, corn, and a zingy chili-lime dressing, this colorful dish brings both fiber and flavor to the table. It pairs perfectly with grilled meats and holds up well outdoors, ideal for backyard gatherings.   Photo by AmBari Nutrition Chicken & Veggie Skewers Customizable, colorful, and grill-ready. For a fun, interactive addition to your cookout, these skewers are an easy way to include protein and fiber all in one. Add your favorite non-starchy vegetables, think zucchini, red onion, mushrooms, and serve with a cool Greek yogurt tzatziki for dipping.   Photo by American Diabetes Association Red, White & Blue Pudding Trifle A patriotic finish without the sugar crash. This festive treat layers sugar-free vanilla pudding, fresh strawberries and blueberries, and light whipped topping to give you all the sweetness of a classic 4th dessert, minus the added sugar. It’s cool, colorful, and great for kids and adults alike. Beyond the Plate: Celebrating with Confidence Food is part of the fun, but it’s not the only thing to look forward to. The 4th of July is about connection, laughter, and enjoying the moment. When you show up with options that work for your body and taste great, you’re setting the tone for a celebration that’s both energizing and enjoyable. This year, take pride in the choices that make you feel your best. From swapping in better ingredients to taking a short walk after dinner, even the smallest steps can help you stay on track, without missing out on the holiday spirit.   How Tria Can Help You don’t have to navigate your health journey alone. Especially when celebrations, special meals, and changing routines come into play. At Tria Health, we understand that managing conditions like diabetes or high blood pressure isn't just about numbers, it’s about creating a life that works for you. If Tria Health is part of your healthcare benefits, you have access to personalized, one-on-one support from clinical pharmacists who take the time to understand you. We’re here to help you feel confident in your decisions so you can enjoy your celebrations without second guessing your health.   Questions? You can always contact the Tria Health Desk at 913-322-8456  for questions about your medications or overall health.   Resources: https://diabetesfoodhub.org/recipes/red-white-and-blue-pudding-trifle https://www.ambarinutrition.com/blogs/bariatric-friendly-recipes/grilled-chicken-and-vegetable-skewers-with-tzatziki-sauce https://kristineskitchenblog.com/southwest-quinoa-salad/ https://easyhealthllc.com/low-carb-2/easy-oven-bbq-chicken/

Photo by Pexels If you get migraines, even small daily choices, like what you eat, can make a big difference. Food won’t cure migraines, but it can help reduce how often they happen and how bad they feel. Let’s dig into how what you eat and how you eat can help reduce migraine risk or avoid migraines all together.   Why Food Matters for Migraine Management Food affects our bodies in many ways. For people who experience migraines, it can be either a helpful tool or a hidden trigger.   Since everyone is different, it helps to keep a food and symptom journal. This can show patterns, like if eating cheese gives you a headache, but your friend can eat it with no problem.   Consistency is Key When you eat is just as important as what you eat. Skipping meals or going too long without food can trigger migraines. Try to: Eat at the same times every day Have smaller meals or snacks throughout the day Avoid long gaps between meals   According to the American Migraine Foundation , some of the most common foods that can trigger migraines are: Aged cheeses  (such as cheddar or blue cheese) Cured meats  (pepperoni, salami) Alcohol  (especially red wine) Caffeine  (when consumed irregularly or in excess) Aspartame  (and other artificial sweeteners) Foods containing MSG  (monosodium glutamate)   Avoiding or limiting these foods may help reduce your risk of triggering a migraine, especially when combined with consistent eating habits and proper hydration.   Migraine Friendly Foods Not all foods are foes, many help reduce inflammation, improve blood flow, and promote brain health. While everyone’s migraine story is different, the following food categories are often safe bets and may even provide protective benefits:   Magnesium Rich Foods Magnesium helps your brain and can reduce migraine frequency. Try: Leafy greens (spinach, kale) Pumpkin seeds Avocados Almonds   Omega-3 Rich Foods A diet higher in omega-3 fats can lead to fewer migraines and reduced pain ( NIH/NIA Study ). Look for foods like: Fatty fish (salmon, sardines, and mackerel) Flaxseed and chia seeds   Anti-Inflammatory Options Inflammation can lead to migraines. These foods may help reduce inflammation: Berries (blueberries, raspberries) Turmeric (add it to soups or teas) Olive oil Broccoli and Brussels sprouts   Hydration Solutions Not drinking enough water is a common migraine trigger. Stay hydrated by: Drinking water throughout the day Eating water-rich foods like watermelon and cucumber Sip herbal teas or soups   When to Talk to a Professional Food is just one part of the migraine puzzle. Stress, sleep, hormones, and your environment also matter. If you’re not sure what’s helping or hurting, talk to a health care provider.   How Tria Health Can Help If migraines are part of your health challenges, you don’t have to manage them alone. At Tria Health, we believe that lasting relief, whether from migraines or other chronic conditions, comes from understanding the whole person and not just the symptoms. If Tria Health is part of your benefit program, we can help you understand how diet, stress, and daily habits affect your health and wellbeing. Our team of pharmacists and health coaches work one-on-one with you to review medications, explore lifestyle factors like nutrition and stress, and create a personalized care plan to fit your unique needs. Whether you’re navigating chronic conditions, managing medications, or working toward healthier habits, our goal is to give you the tools and guidance to take charge of your health with confidence. Questions? For any questions related to your health, medications, or chronic condition(s), you can reach out to the Tria Health Desk at 913-322-8456.   Resources https://pmc.ncbi.nlm.nih.gov/articles/PMC7352457/ https://www.nia.nih.gov/news/consuming-diet-more-fish-fats-less-vegetable-oils-can-reduce-migraine-headaches https://americanmigrainefoundation.org/resource-library/diet/ https://www.hopkinslupus.org/lupus-info/lupus-affects-body/lupus-nervous-system/migraine-prevention-diet/

Photo by Pexels Supplements are over-the-counter products designed to provide your body with extra nutrients. However, trends and fads often come from the internet or social media, which can sometimes be misleading, or even harmful. It's necessary to understand the potential risks associated with certain supplements and to be well informed before starting them. Consulting with a healthcare professional can help ensure that the supplements you choose are safe and beneficial for your health. To help you get started, let’s take a closer look at two popular supplements to understand what they do, and what to watch out for.   Colostrum What It Is: Colostrum is the first milk produced by mothers right after giving birth. It’s full of proteins, antibodies, and other substances that help protect newborns. Colostrum supplements usually come from cows and are sometimes used to boost the immune system or help with gut health. Possible Benefits: Immune Support: Colostrum may help the immune system work better by increasing activity in certain immune cells and fighting off infections. Digestive Health: It may help strengthen the gut lining and reduce symptoms linked to a “ leaky gut ”. Leaky gut syndrome is when the lining of your intestines becomes too absorbent, allowing harmful substances like toxins and bacteria to enter your bloodstream, which may lead to inflammation and various health issues. Risks to Know: Boosting the immune system too much can be dangerous, especially for people with autoimmune conditions or cancer. Colostrum can carry harmful bacteria if it’s not processed or stored correctly, this is especially risky for people with weakened immune systems.   Collagen Benefits: Collagen is a type of protein that is found in our bones, skin, muscles, and tendons and works to hold everything together and help keep these areas of the body strong.   Our bodies naturally produce collagen, but as we age this process slows down. By supplementing collagen, you can potentially improve skin, joint, bone, hair, and nail health. Osteoarthritis: Collagen supplementation has also shown evidence in improving symptoms such as pain and function due to its effect on promoting joint space and blocking inflammation. Types of Collagen Supplements: Hydrolyzed Collagen: This is the most common type, made from animals (cows, pigs, fish, or chickens). It’s broken down into smaller pieces so it’s easier for your body to absorb. It may help reduce joint pain and support collagen production. Undenatured (UC-II) Collagen: Usually made from chicken cartilage, this form is not broken down like hydrolyzed collagen. It works through the immune system in the gut and has been shown to help reduce inflammation in joints, especially in osteoarthritis. Risks to Know: Rheumatoid Arthritis (RA): There’s no proven benefit for people with RA, and experts do not recommend collagen for this condition. Tissue Disorders: In conditions like fibrosis or Ehlers-Danlos Syndrome, taking collagen could actually make symptoms worse by over-stimulating certain cells. Weakened Immune Systems: UC-II collagen affects the immune system and could make things worse for people who are immunocompromised. What to Watch Out For With Any Supplement Even though many supplements are available without a prescription, that doesn’t always mean they’re safe or effective. Here are a few things to keep in mind: 1. Supplements Aren’t Well-Regulated The FDA does not  review or approve supplements before they go on the market. Look for third-party testing from groups like: United States Pharmacopeia (USP) National Sanitation Foundation (NSF) 2. Ingredients Can Be Inconsistent Labels may not always match what’s actually in the product. Doses can vary from pill to pill, and some may have harmful fillers or sweeteners. Overdosing on certain nutrients is possible, especially with fat-soluble vitamins or strong concentrations. 3. Limited Research Many studies on supplements are done by the companies that sell them. There is often not enough strong, independent research to know for sure if a supplement works.   Remember:  Supplements can be helpful, but they’re not one size fits all. Always check with your doctor or pharmacist before adding anything new to your routine.   How Tria Health Can Help At Tria Health, we provide personalized support to help you make informed decisions about your health, including whether supplements are right for you. Our expert pharmacists and health coaches take the time to review any supplements you're taking, identify possible risks or interactions with your medications or health conditions, and help you choose products that are safe, and evidence based. Whether you’re considering a new supplement or just want to better understand your current routine, Tria is here to guide you with clear, trustworthy information tailored to your unique needs and goals. Tria Health is a complimentary benefit offered through select health insurance plans. To find out if it's included in your coverage, please contact your HR department. Questions? For any questions related to your health, medications, or chronic condition(s), you can reach out to the Tria Health Desk at 913-322-8456. References:       Program, Human Foods. “Dietary Supplements Guidance Documents & Regulatory Information.” U.S. Food and Drug Administration , FDA, 3 May 2024, www.fda.gov/food/guidance-documents-regulatory-information-topic-food-and-dietary-supplements/dietary-supplements-guidance-documents-regulatory-information .       Frankos, V H et al. “FDA regulation of dietary supplements and requirements regarding adverse event reporting.”  Clinical pharmacology and therapeutics  vol. 87,2 (2010): 239-44. doi:10.1038/clpt.2009.263       Zhou ZQ, Liu M, Deng ZY, Li J. Effect of bovine colostrum liposomes on the bioavailability of immunoglobulin G and their immunoregulatory function in immunosuppressed BALB/c mice. Food Funct. 2024;15(5):2719-2732. Published 2024 Mar 4. doi:10.1039/d3fo05441a       Ghosh S, Iacucci M. Diverse Immune Effects of Bovine Colostrum and Benefits in Human Health and Disease. Nutrients. 2021;13(11):3798. Published 2021 Oct 26. doi:10.3390/nu13113798       Playford, Raymond John, and Michael James Weiser. “Bovine Colostrum: Its Constituents and Uses.” Nutrients vol. 13,1 265. 18 Jan. 2021, doi:10.3390/nu13010265       Inacio, Pedro Augusto Querido et al. “Effects of Hydrolyzed Collagen as a Dietary Supplement on Fibroblast Activation: A Systematic Review.”  Nutrients  vol. 16,11 1543. 21 May. 2024, doi:10.3390/nu16111543      Brandao-Rangel, Maysa Alves Rodrigues et al. “Hydrolyzed Collagen Induces an Anti-Inflammatory Response That Induces Proliferation of Skin Fibroblast and Keratinocytes.”  Nutrients  vol. 14,23 4975. 23 Nov. 2022, doi:10.3390/nu14234975       León-López, Arely et al. “Hydrolyzed Collagen-Sources and Applications.”  Molecules (Basel, Switzerland)  vol. 24,22 4031. 7 Nov. 2019, doi:10.3390/molecules24224031       Campos, Luana Dias et al. “Collagen supplementation in skin and orthopedic diseases: A review of the literature.”  Heliyon  vol. 9,4 e14961. 28 Mar. 2023, doi:10.1016/j.heliyon.2023.e14961  Martínez-Puig, Daniel et al. “Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge.”  Nutrients  vol. 15,6 1332. 8 Mar. 2023, doi:10.3390/nu15061332  Xu, Rong et al. “Undenatured type II collagen and its role in improving osteoarthritis.”  Ageing research reviews  vol. 91 (2023): 102080. doi:10.1016/j.arr.2023.102080 England, Bryant R et al. “2022 American College of Rheumatology Guideline for Exercise, Rehabilitation, Diet, and Additional Integrative Interventions for Rheumatoid Arthritis.”  Arthritis & rheumatology (Hoboken, N.J.)  vol. 75,8 (2023): 1299-1311. doi:10.1002/art.42507

Photo by Pexels Stress Happens, But Burnout Doesn’t Have to Be the Norm At Tria Health, we understand how overwhelming life can get. Whether it’s work, family, or just day to day. Stress is a natural part of life, but how you respond to it can be one of your greatest strengths. We’re here to support you in finding balance, building resilience, and taking care of your health, because you deserve it. We're encouraging you to take small, intentional steps to better manage everyday stress, build resilience, and reconnect with your own well-being. Even simple practices can interrupt the stress cycle and create powerful shifts in your mental and physical health.   A Quick Stress Snapshot 77% of people experience stress that affects their physical health 83% of U.S. workers report work-related stress Stress costs U.S. businesses up to $300 billion  annually due to absenteeism, turnover, and reduced productivity Chronic stress weakens the immune system, disrupts sleep, and contributes to anxiety, depression, and other chronic conditions The good news? You can change your stress story.   The Power of the Pause One of the most effective tools for managing stress is surprisingly simple: pausing. A purposeful pause isn’t just “taking a break.” It’s a chance to reset your nervous system in real time. When we pause, breathe, and tune in, we send a signal to our brain: “I’m safe. I can respond, not just react.” Not sure how to pause? Start by asking yourself: What’s real right now? What do I need in this moment? What can I release that’s not mine to carry?   Mindset Reframing “Nothing is a problem until I make it a problem.” This isn’t about ignoring real challenges. It’s about recognizing the power we have in how we label and respond to them. Our brains are wired to scan for threats, but not every inconvenience or discomfort is a crisis. When we label something as a problem, our nervous system can go into overdrive. When you pause instead, you give yourself the chance to respond intentionally. Each time you do this, you strengthen the part of your brain that helps regulate emotions. Just like lifting weights builds muscle, practicing presence builds calm confidence.   Your Calm Is Your Power: A Practice to Try Stress will always be part of life, but how you meet it can shape everything. The next time you feel a wave of stress, try saying: “This is a moment. Not a problem. I get to choose how I meet it.” This small mindset shift helps you meet the moment without turning it into a story. When you do, you open up the space to respond with intention rather than react from urgency. If you enjoy guided support, try setting a timer for a quick reset. A three-minute pause to breathe, move your body, or simply close your eyes can re-center your nervous system. No app or fancy setup required. Just your presence and a willingness to pause. This approach isn’t about ignoring life’s demands. It’s about reclaiming your energy and remembering that you matter, your work matters, and your energy fuels everything.   How Tria Can Help At Tria Health, we understand that managing stress is about more than quick fixes. It’s about building lasting habits that support your physical, emotional, and mental well-being. Our personalized health coaching and pharmacist-led care provide one-on-one support designed around your specific health goals. Whether you're navigating chronic conditions, adjusting to new medications, or simply trying to feel better day by day, we are here to guide you. If Tria Health is part of your health insurance our team can help you better understand how stress is impacting your overall health and provide practical tools to support sleep, nutrition, movement, and emotional balance.   Questions? For any questions related to your health, medications, or chronic condition(s), you can reach out to the Tria Health Desk at 913-322-8456.