Don’t think that just because you live a healthy lifestyle you are immune to lung cancer.

Don’t think that just because you live a healthy lifestyle you are immune to lung cancer.

(Trent Nelson | The Salt Lake Tribune) Poor air quality obscures the Oquirrh Mountains and downtown Salt Lake City, as seen from the University of Utah on Friday, Dec. 3, 2021.

We are two women with one too many things in common. We both lived our adult lives in Salt Lake City, are nurses, college professors, were never exposed to radon or occupational hazards and are non-smokers. We shared the mistaken belief that our healthy lifestyles would protect us from serious diseases.

The one-too-many things we have in common is that we were both discovered to have advanced non-small cell lung cancer caused by a common genetic mutation activated by Salt Lake valley air pollution.

Even though we were/are college of nursing professors and read medical literature, neither one of us realized breathing polluted air put us at higher risk for lung cancer, according to the CDC. We blithely assumed non-smokers didn’t get lung cancer. Too late we learned many studies have shown long-term air pollution exposure is toxic enough to cause lung cancer in people like us.

We learned the hard way that, in most cases, lung cancer can remain early stage and asymptomatic for many years and solid tumors usually take decades to develop. But in 2013 lung cancer in an 8-year-old girl in China, attributable to air pollution, set off alarm bells throughout the world.

In 2019, 300,000 lung cancer deaths globally were linked to exposure to outdoor air pollution. According to the CDC, up to 20{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of lung cancers occur in non-smokers.

We learned our ignorance isn’t uncommon. We were both initially worked up by our family physicians for other possible reasons for our fatigue, persistent cough and shortness of breath with exercise, delaying our diagnoses and treatment. This is typical of lung cancer, the number one cancer killer in the U.S.

Because non-smokers aren’t screened for lung cancer, and the early-stage symptoms are subtle and self-reported, it isn’t usually diagnosed until Stage III or IV, when it is much more difficult to treat, and survival is low — exactly our situation. Too late we also learned that air pollution also increases the size and grade of lung cancers, and even impacts our ability to survive by decreasing the effectiveness of our treatment and by making us more susceptible to recurrence.

Fortunately for us, there is an oral chemotherapy medication we take that can extend our lives by a few years, but this isn’t the way we expected to live them, with debilitating symptoms, extensive medicine-generated side effects and very expensive medical costs.

The World Health Organization has declared air pollution a leading cause of cancer, and there is no safe level of air pollution, just like there is no safe number of cigarettes a person can smoke. But air pollution also causes a list of other diseases nearly as long as those from smoking — virtually every type of lung disease, heart and blood vessel diseases, impaired fetal development, chromosomal damage, pregnancy complications, brain and neurologic disorders like strokes and Alzheimer’s, type II diabetes, accelerated aging and premature death.

We share our stories in the hope you and your health care providers won’t wait until it is too late to learn more about the negative consequences of chronic exposure to air pollution. Lung cancer is a real possibility, and it shouldn’t be considered only after everything else has been ruled out. It is only one of many poor health outcomes that needs to be considered when symptoms first appear in non-smoking patients.

We also issue a call to arms for all who live in this beautiful state to work with our elected officials to change public policy and to fight against proposals that will increase air pollution, such as the inland port and water rights causing Great Salt Lake to become a dry, toxic dust generating wasteland. We must advocate for healthier air to protect ourselves and those who come after us, and an end to public policy that benefits the few at the expense of the many.

Behind every abstract statistic on the health hazards of air pollution is a human face — someone’s spouse, mother, father, grandparent, brother, sister or newborn baby — someone who was denied a long, healthy life simply because of the air they breathed. We hope hearing our stories and seeing our faces can lead to fewer stories like ours.

Angela Deneris, Ph.D., CNM, FACNM, is a professor, clinical emeritus, at the University of Utah College of Nursing, was a practicing nurse-midwife for 40 years and faculty in the Nurse-Midwifery and Women’s Health Nurse Practitioner Program for 30 years, retired and resides in Sugar House.

Cordelia Schaffer, RN, MSN, CHPN, has been a nurse educator at Westminster College since 2008. She has worked in health care since 1985, specializing in hospice, and resides near Rose Park.

An air fryer makes healthier fast food

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As a health columnist, I spend a lot of time writing about the benefits of healthy eating. But many evenings I end up asking myself the same question: What can I make for dinner tonight that’s quick, nutritious and that the whole family will enjoy?

Like many people juggling work, child care and other responsibilities, my wife and I often struggle to find time to cook a healthy meal at the end of a long day.

But a few months ago, I bought an air fryer.

These devices are essentially countertop convection ovens that can give your food the crunchiness and tenderness that you get from roasting or deep-frying, but in a fraction of the time and without all the oil.

My expectations were low. But to my surprise, I found that this amazing little device opened the door to making an endless variety of fun, delicious and nutritious meals. And I can make dinner in 20 minutes or less, without expensive ingredients or extra cleanup.

Using my air fryer, I’ve made roasted Brussels sprouts, potatoes, broccoli, carrots, and sweet potato fries that have the perfect texture and are ready in 10 minutes. I’ve made chicken nuggets at home that my 3-year-old son devoured, and organic teriyaki-flavored tofu cubes that make a great topping for a quick vegetable stir fry or vegetable curry.

One of our favorite recipes is salmon with broccoli, soba noodles and sesame ginger sauce. We start by steaming broccoli and boiling soba noodles. Then we combine soy sauce, sesame oil, ginger and fresh lime juice to make the sauce.

I pop a pound of fresh salmon into our air fryer and let it cook for 12 minutes. When the salmon is done, we combine it with the broccoli and noodles, and drizzle on the sauce. This meal requires very little time and effort, and it tastes delicious. Even my 1-year-old daughter scarfs it down.

Why air fryers are different

I’m by no means the first person to discover the joys of air-fryer cooking. The modern air fryer was introduced to the public in 2010 by Philips, the consumer electronics maker. It was developed by a Dutch inventor, Fred van der Weij, who was looking for a way to make perfectly crispy french fries without much oil or hassle. Sales surged during the pandemic as people were stuck at home with more time on their hands to cook. According to the NPD Group, more than 25 million air fryers were sold between January 2020 and December 2021, a 76 percent increase over the previous two-year period.

I purchased my air fryer, made by Chefman, for about $70, which takes up about as much counter space as a large coffee maker. It contains a basket with a perforated tray where the food is placed. A powerful fan above the food circulates hot air throughout the chamber.

Preheating only takes a few minutes. While it’s not necessary to use oil in an air fryer, using a spray bottle to spritz a little olive or avocado oil on foods such as fresh vegetables, sweet potato fries, chicken tenders and salmon helps to keep them moist while also giving them a golden-brown color.

“The perforated tray promotes air circulation around the food and that’s what causes the crispiness and crunchiness on the outside and the juiciness on the inside,” said Mona Dolgov, a nutritionist and cookbook author. “Your food cooks for less time than it would in an oven, and you get great results.”

Videos of mouthwatering foods cooked in air fryers have gone viral on social media. But Dolgov noticed that many of the popular items made in air fryers, such as grilled cheese, French toast and pasta chips, aren’t appealing to people with health-conscious meals in mind. So she wrote “SatisFry: The Air Fryer Cookbook,” which shows people how to use air fryers to make easy and nutritious meals and snacks.

It includes meals such as a spinach, avocado and mushroom frittata that takes about 15 minutes, and a hummus-crusted chicken that’s made with artichoke hearts, olive oil and lemon sauce.

Air-fried vegetables can win over picky eaters

Air fryers can turn sticks of carrots, parsnips and other root vegetables into better-for-you french fries (you just need a bit of olive oil and cornstarch). You can toss Brussels sprouts with a little olive oil, garlic powder and parmesan cheese to make crispy air fryer Brussels sprouts.

There are recipes for avocado fries, buffalo cauliflower bites, and zucchini chips with lemon and herb dip. “My husband never used to eat a lot of vegetables. and now he eats them all the time because I put them in the air fryer and they come out great,” Dolgov said.

Air fryers can be a “huge game changer and a super useful tool for anyone looking to start a healthier routine,” said Jaclyn London, a registered dietitian and the author of “Dressing on the Side (and Other Diet Myths Debunked).”

Many of her clients for example love eating deli meats such as slicked turkey and chicken but are often shocked when they find out how much sodium these foods contain. “About 80 percent of the sodium we consume in our everyday lives is from meals we’re not making at home,” she said.

When shopping for an air fryer, you might want to look for one with a rotisserie function. London pointed out that a rotisserie chicken can feed a large family and provide leftovers you can use in other meals.

“Having the ability to make something at home on a rotisserie is amazing because you get the flavors that you’re looking for but without all the salt,” she added.

There is now a burgeoning world of cookbooks dedicated to the art of using air fryers. Katie Hale, a food blogger and cookbook author who grew up in Arkansas, said that buying an air fryer was life-changing for her and her family.

“I grew up in the South where deep-fried food was everything,” she said. “Right away I loved that I could have the crispy things I wanted from the deep fryer without all the oil.”

Hale, who has two teenage children, has written two air fryer cookbooks, including “Mediterranean Air Fryer” and “Clean Eating Air Fryer Cookbook.”

“We live a fast-paced lifestyle where more and more people are working two jobs or both parents are working outside the home,” she said. “Anything that makes it easier for you to feed your family healthier meals and save time is at the top of my list.”

Do you have a question about healthy eating? Email EatingLab@washpost.com and we may answer your question in a future column.

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Why long Covid could be ‘the next public health disaster’

Sam Norpel and her family. Norpel, 48, second from the right, got Covid-19 in December 2021 and hasn’t recovered. This chronic illness, known as long Covid, impacts up to 23 million Americans.

Kirstie Donohue

Sam Norpel used to present regular financial updates to C-suite executives.

Now, unpredictable bouts of broken, staccato speech make that impossible for the former e-commerce executive.

Despite being up to date with vaccines and boosters, Norpel, 48, got Covid-19 in December 2021, when the highly transmissible omicron variant was fueling record U.S. caseloads.

She never got better — and in fact, feels worse, with a range of debilitating symptoms that make it impossible to work.

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Here’s a look at more stories on the complexities and implications of long Covid:

Her halting speech can be triggered by something as innocuous as cold water or cool air on the skin. Extreme noise sensitivity requires her to wear noise-canceling headphones all day. She’s also endured a low-grade migraine for nearly a year, which can flare up after prolonged screen time.

Why long Covid could be ‘the next public health disaster’

When it comes to her body and mind, “the computer is just slow,” said Norpel, who lives with her family outside Philadelphia. “Right now, for me, 48 [years old] feels like 78.”

Norpel is one of millions of Americans with long Covid, also known as long-haul Covid, post-Covid or post-acute Covid syndrome. While definitions vary, long Covid is, at its core, a chronic illness with symptoms that persist for months or years after a Covid infection.

Up to 30{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of Americans who get Covid-19 have developed long-haul symptoms, affecting as many as 23 million Americans, according to the U.S. Department of Health and Human Services.

Long Covid could be ‘the next public health disaster’…

The country is about to enter its fourth calendar year of the coronavirus outbreak, and new variants are expected to make for a tough winter.

Researchers think most Americans have had Covid-19 at this point.

Studies suggest subsequent infections raise the chances of an “adverse” outcome, including hospitalization and death. The virus has killed more than 1 million Americans to date, and some 2,000 more die each week, according to the Centers for Disease Control and Prevention.

Long Covid demonstrates that the virus is taking a lingering, pervasive and perhaps even more insidious toll. Medical experts have called it “the next public health disaster in the making.”

“There are just large numbers of people affected by this,” said Dr. Peter Hotez, co-director of the Center for Vaccine Development at Texas Children’s Hospital and a dean at Baylor College of Medicine.

That number will “only continue to grow” as Covid-19 continues to circulate, HHS said in a recent report.

“This could be game-changing in terms of how we do medical practice, in the same way HIV/AIDs was a game-changer,” Hotez said.

… one with a significant financial toll

But the tentacles of long Covid reach far beyond its medical impact: from the labor gap to disability benefits, life insurance, household debt, forfeit retirement savings and financial ruin.

This article is the first of a CNBC special report examining long Covid’s destructive impact on individuals, families and the U.S. economy at large.

All told, long Covid is a $3.7 trillion drag on the U.S. economy — about 17{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of our nation’s pre-pandemic economic output, said David Cutler, an economist at Harvard University. The aggregate cost rivals that of the Great Recession, Cutler wrote in a July report.

Cutler revised the $3.7 trillion total upward by $1.1 trillion from an initial report in October 2020, due to the “greater prevalence of long Covid than we had guessed at the time.” Even that revised estimate is conservative: It is based on the 80.5 million confirmed U.S. Covid cases at the time of the analysis, and doesn’t account for future caseloads.

Higher medical spending accounts for $528 billion of the total. But lost earnings and reduced quality of life are other sinister trickle-down effects, which respectively cost Americans $997 billion and $2.2 trillion.

“Long Covid will be around long after the pandemic subsides, impacting our communities, our health care system, our economy and the well-being of future generations,” the HHS report said.

Norpel was the household breadwinner, which allowed her husband to care for their kids. The family has been living on income from a long-term disability policy, a vestige of her old job; the funds replace just a third of her prior pay. Norpel’s husband must now juggle caretaking duties and the necessity of finding work, both for income and health insurance.

The money worries are multitude: the ability to continue funding her daughter’s college education, the odds of raiding retirement accounts or selling their home to subsist. Norpel’s 16-year old son recently wondered if he should get a job to support the family; but he doesn’t even have a driver’s license.

“All of it is just very heartbreaking,” said Norpel, adding that “long Covid changed everything.”

What is long Covid? It ‘depends on who you ask’

While there are still many unknowns about long Covid — shorthand for its scientific name “post-acute sequelae of Covid,” or PASC — what we do know so far is startling, experts say.

Anyone who’s had Covid-19 can develop the condition. People can get it regardless of the severity of their initial infection or the virus variant, according to the World Health Organization. It affects all age groups, even those who were previously fit and healthy.

Studies suggest women are at higher risk than men; one study found adult females to be twice as likely to have long-haul symptoms. People of color are also more likely to get sick due to the increased likelihood of a Covid-19 infection and less access to high-quality health care; it’s also more common in bisexual and trans people due to reduced care access and the stigma regarding their gender or sexuality, the HHS said in an October report.

New study raises serious concerns over long Covid impact

However, the medical community hasn’t arrived at an exact definition of long Covid, which complicates diagnosis and treatment.

The definition “depends on who you ask right now,” said Dr. Greg Vanichkachorn, medical director of the Mayo Clinic’s Covid Activity Rehabilitation Program.

Here are some of the points on which opinions diverge:

  • Cause: Doctors don’t yet know what causes long Covid. They have theories: Perhaps it’s an autoimmune disorder, like lupus or rheumatoid arthritis, whereby the virus is gone but the immune system remains active, attacking healthy cells by mistake; or maybe small blood clots develop in the brain, too small to cause a stroke but big enough to trigger neurologic issues.
  • Key symptoms: Long Covid has been linked to more than 200 symptoms, according to The Rockefeller Foundation. Shortness of breath, fatigue, and sleep disorders or insomnia are the most common symptoms, according to a recent global meta-analysis published in the Journal of the American Medical Association, a peer-reviewed journal. Others include anxiety, depression, body aches, headache, heart palpitations and “brain fog” — which describes challenges associated with cognition, like thinking, concentration, communication, comprehension, memory and motor function. Some sufferers have organ damage, to the heart, lungs, kidneys, skin and brain.
  • Duration: There’s no consistent definition of how long symptoms must persist for someone to be considered a long Covid patient. For example, the CDC says a person has long-haul symptoms if they persist beyond (or start after) one month from an initial Covid-19 infection. The WHO generally uses a three-month barometer. Different health clinics may use others still.

What experts do know is that for some, long Covid symptoms can last months or even years. About 15{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of people whose ailments persist three months after infection continued to experience symptoms at least 12 months after infection, according to the meta-analysis.

Meredith Hurst, a paralegal, is one of those people. Hurst caught Covid in November 2020. She was diagnosed with long Covid in December 2021; now, two years after the initial infection, she still hasn’t recovered.

The 42-year-old, who lives in Wilmington, Delaware, is unable to work and is in the process of filing for Social Security Disability Insurance — for which qualification is famously stringent. Brain fog, migraines and fatigue require her to complete the application in pieces; all of her progress, which had been saved in a draft, was recently deleted because too many days had elapsed.  

Meanwhile, Hurst is struggling to make ends meet. In addition to Medicaid health benefits, she receives public assistance via food stamps. Her credit cards are “getting maxed out.”

“I don’t know if it’s for the rest of my life or not,” Hurst said of feeling long Covid symptoms.

“It will probably continue this way for me until there is a test, a medication, more research, more education for the public, for doctors,” she added. “This is going to be my experience for a while”

“It doesn’t mean forever,” Hurst said. “But for right now, this is my reality.”

‘All sorts of testing’ to try for a diagnosis

The formal diagnosis code for long Covid used by researchers and physicians is only a year old.

The CDC authorized the code (U09.9) in October 2021. An official diagnosis allows patients to more easily access long Covid-related treatments, file for disability insurance and request accommodations at work, according to the HHS report.

Yet its nebulous nature means there isn’t yet a definitive, yes-or-no lab test for it.

“There’s no diagnostic test,” said Dr. Jeff Parsonnet, an infectious disease physician who started the Post-Acute COVID Syndrome clinic at Dartmouth Hitchcock Medical Center. “It’s really a clinical diagnosis.”

Sometimes that process is straightforward: a confirmed, positive Covid-19 test result, with enough time passing after initial infection and persistent symptoms consistent with hundreds of other long Covid patients may be adequate, Vanichkachorn of the Mayo Clinic said.

But often, by the time Parsonnet sees patients at the Post-Acute COVID Syndrome clinic, they’ve had “all sorts of testing” from a primary care doctor or specialists. That might include pulmonary function tests or chest X-rays to look for heart or lung conditions, for example, magnetic resonance imaging (MRI) to identify brain inflammation or a “tilt table” test to evaluate a possible autonomic disorder.

Frustratingly for patients, such testing often comes back negative, according to medical experts, even as it adds to their financial burden.   

“In many cases, the diagnosis is [long Covid] because there’s nothing else to explain the condition,” said Alice Burns, associate director of the Program on Medicaid and the Uninsured at health care nonprofit The Henry J. Kaiser Family Foundation. “It’s the diagnosis when all other diagnoses have been ruled out.”

There are a lot of physicians or care providers who are reluctant to apply a label they see as defined as everything but the kitchen sink.

Diana Güthe

founder of Survivor Corps

That can make some physicians unwilling to entertain long Covid as a reason for health complications.

“There are a lot of physicians or care providers who are reluctant to apply a label they see as defined as everything but the kitchen sink,” said Diana Güthe, founder of Survivor Corps, referring to the litany of symptoms. Survivor Corps is a grassroots Covid advocacy group with about 250,000 members; Güthe herself had and recovered from long Covid.

Donna Pohl, 56, met with a neuromuscular specialist in mid-November to help treat nerve damage that resulted from long Covid. The visit didn’t go well.

“[The specialist] said, ‘Everyone wants to blame Covid,'” said Pohl, who lives in Bettendorf, Iowa, and was diagnosed with long Covid last December. “We are sick, not stupid or crazy.”

People — including family and friends — often write off symptoms as “byproducts of anxiety and depression, or even worse, laziness and an excuse not to work,” the HHS report said.

Neurologists would see Norpel twitch and instead focus just on her migraines, she recalled. One told her to stop reading literature on long Covid when she mentioned the disease during an appointment. “It was like Dr. ‘Mansplaining,'” she said.

She eventually had a consultation in August at the Mayo Clinic, where she was told: “We believe you — you have long Covid.”

“I started crying when the doctors spoke to me,” Norpel said.

A Guide to Becoming a Clinical Research Nurse

A Guide to Becoming a Clinical Research Nurse

Courtesy of Getty Images

Maybe you’re a nurse who would also like to be more involved in the clinical research process. Or maybe you’re a nurse who also wants to ensure the highest standard of care for patients in research trials. 

If either of these things are true for you, then you might have what it takes to become a clinical research nurse. 

Clinical research nurses are an integral part of the research process. They are essentially the managers of the most important part of any medical research: the trial patients themselves. 

The role can be very rewarding, both mentally and financially. It’s not without its challenges, however, and that is something everyone who wants to be a  clinical research nurse should take into account.

To help with this decision, BioSpace has outlined the role of a clinical research nurse, its ups and downs, and what it takes to become part of this crucial role.

What is a Clinical Research Nurse?

A clinical research nurse is responsible for the direct care of patients who are participants in clinical trials. These trials could involve anything from testing new treatments to researching novel approaches to human health.

The clinical research nurse is responsible for administering treatment, collecting data from test results and ensuring that the care, best interests and confidentiality of their patients are maintained at all times. 

In this way, the role seems similar to that of a traditional nurse. There are a few key differences, however. The role of the clinical research nurse also involves: 

  1. Greater involvement in the research process. A clinical research nurse may be involved in designing the actual clinical trial. He or she may also be asked to help design patient protocols for future trials as well. The clinical research nurse may also be involved in the initial screening process for selecting patients for trials. 

  2. An understanding of how clinical research works. A clinical research nurse requires in-depth knowledge of the clinical research process itself. This means he or she must understand how trials are designed, how treatments are administered and how conclusions are drawn from the results. 

  3. Maintaining confidentiality of both the patient and the project. In addition to maintaining the confidentiality of their patients, the clinical research nurse must also maintain the confidentiality of the entire research project as well. 

Clinical research nurses may work out of typical nursing settings, such as hospitals and long-term care facilities. However, they are just as likely to work out of biotech laboratories or university research centers. Depending on the type of study, their patients may be day patients or inpatients at various care centers. 

Pros of Becoming a Clinical Research Nurse

  1. It’s an integral role in developing better patient care. Clinical research nurses are involved with more than the care of their patients. They’re also helping to develop new treatments and better research that could one day help future patients. For this reason, clinical research nurses usually find their work very rewarding.  

  1. Compensation is competitive. Clinical research nurses often receive higher salaries than traditional nurses. While the median annual salary of a registered nurse in the US is $ 93,089, the median annual salary of a clinical research nurse is $116,2992.  

  1. The need for clinical research nurses will continue to grow. As the US population ages, the need for more medical research will increase.  This means the need for more clinical research nurses will increase as well.  Anyone with the qualifications to become a clinical research nurse should have no trouble finding work. 

Cons of Becoming a Clinical Research Nurse

  1. Patient advocacy may be a source of stress. In clinical research situations, the pressure may be on to ensure the research can be completed on time. In these cases, the clinical research nurse may need to step up and speak on behalf of their patients. 

  2. Drugs administered are not always FDA-approved. Because clinical research nurses work in clinical trials, many of the drugs they administer to patients may be experimental. Someone who is not comfortable with this may want to consider a different career. 

Regardless of the impact on the study itself, the clinical research nurse’s patients must be their top priority. If patient advocacy is not a source of stress for you, then this should be of little to no issue. 

Necessary Skills and Experience

The basic requirements of a clinical research nurse are similar to traditional nurses. A bachelor’s degree in nursing, biology or a similar discipline is required. Most job postings require a current state license as a registered nurse as well. 

Many clinical research centers require at least some experience in a research setting. This can be gained by applying for roles as a clinical research assistant first. Once enough experience is gained in this type of role, nurses can apply for clinical research nursing positions. 

Nurses may also want to consider earning a master’s of science in nursing in order to qualify for top-paying clinical research nursing positions. 

Clinical research companies also look for several crucial soft skills. Good communication skills, the ability to be well-organized at all times and an innate sense of ethics are all important in a clinical nursing role. 

Taking the Next Step

If you’re a caring and compassionate nurse who also has a strong desire to improve medical care for the future, then a role as a clinical research nurse may be the perfect fit for you. 

If you’re ready to start applying, be sure to check out BioSpace’s current job postings for clinical research nurses.

Despite long Covid risks, employees consider cutting health benefits

Tech startup company Fast Chief Communications Officer Jason Alderman (R) talks with an employee on the first day working in the office on March 24, 2021 in San Francisco, California.

Justin Sullivan | Getty Images

Inflation has stretched household budgets near their limit. As a result, most people have reined in discretionary spending, even when it comes to health and wellness.

But just as many Americans want to scale back, U.S. health officials are expecting another pandemic wave this winter and new research underscores the importance of having comprehensive medical benefits.

Although the Biden administration is looking at ending the public health emergency over the next few months, many who get sick but survive Covid suffer from enduring health problems, studies show. And currently, as many as 23 million Americans have what’s considered long Covid, according to recent estimates from the U.S. Department of Health and Human Services.

With open enrollment season in full swing, this is an opportunity to reevaluate your coverage, said Gary Claxton, senior vice president at the Kaiser Family Foundation, a nonprofit organization focused on national health issues.

More from Your Health, Your Money

Here’s a look at more stories on the complexities and implications of long Covid:

Employees spend 18 minutes, on average, reviewing their benefit selections during open enrollment, according to Rob Grubka, CEO of Health Solutions for Voya Financial. “They spend more time deciding what to watch on Netflix.”

But this year brings added uncertainty, he said. “Between rising inflation, Covid and long Covid, we underestimate how different things may look in the future.”

At the same time, more than a quarter of employees have postponed wellness visits and screenings and consider cost the most important factor in determining their benefit choices for next year, according to benefits platform Elevate. 

Employees are making choices to keep themselves afloat, said Brian Cosgray, Elevate’s CEO and co-founder. Unfortunately, some are engaging in trade-offs — like foregoing needed medical care — that could cause problems down the road, he added.

To balance your overall health and the long-term risks of illness as well as financial constraints, Claxton suggests reassessing your employer-sponsored health insurance during open enrollment, which typically runs through early December.

Almost 159 million Americans rely on employer-sponsored health insurance coverage. Here are four key considerations with open enrollment season underway:

1. Health insurance plans

For starters, consider what your health coverage costs you.

Annual family premiums for employer-sponsored health insurance — the amount it costs each year for insurance, often divided into 12 monthly payments — average $22,463 this year, up slightly from a year ago, according to the Kaiser Family Foundation.

On average, workers contribute $6,106 toward the cost of a family premium, with employers pick up the rest.

However, more workers have a deductible — the amount you pay before insurance kicks in — and that deductible is also rising. In 2022, the average single deductible was $1,763, more than double what it was a decade ago.

But “don’t just look at the monthly cost of your health insurance,” Cosgray advised. “Most employers offer a few health-plan options,” he added, such as a high-deductible plan with a health savings account or a more traditional PPO.

“If you expect your health-care costs to be low for the coming year, a high deductible health-care plan paired with an HSA could be a good way to save money,” he said. “However, if you have chronic health conditions in your household and typically hit your deductible, a traditional plan paired with [a flexible spending account] may save you more over the course of a year, even if the plan’s monthly cost is higher,” Cosgray said.

“If you are going to take the high-deductible plan, you have to be able to pay the deductible if someone gets sick,” Claxton added. “The plan maybe cheaper but what if you can’t afford to use it?” Most people can’t even afford a $500 expense, he noted. “If you go to the hospital the likelihood that your out-of-pocket costs are at least $500 are pretty high.”

There are often employer-offered resources designed to help pick between benefit offerings, which can include webinars and dedicated benefits professionals. 

“Many health plans now have great tools to help you manage your choices based on what you anticipate your health-care costs to be,” advised Thomas Belmont, health and benefits practice leader at Gallagher.

“That will help guide you.”

2. Health savings accounts

Why long Covid could be ‘the next public health disaster’

3. Life insurance and disability insurance policies

To be sure, the pandemic brought a greater awareness of financial risks associated with a critical illness.

Employer-issued life insurance policies typically amount to a year’s worth of salary, often less, but that may be a fraction of what you need to protect young children or other dependents.

Consider what’s the right amount for you and your family, then weigh whether you want to buy additional coverage, or supplemental insurance, through your workplace group plan or shop for your own individual term life insurance policy, a move many advisors recommend, although this may also require more medical information, including a physical exam and blood work.

The same goes for disability insurance, which can help replace a portion of your paycheck if you get sick and are unable to work.

There are two basic kinds: Short-term disability generally replaces 60{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} to 70{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of your base salary and premiums are often paid by your employer. Long-term disability, which ordinarily kicks in after three months to six months, typically replaces 40{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} to 60{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of your income.

Other voluntary benefits offered through an employer can provide additional protection, including hospital indemnity insurance, critical illness coverage and accident insurance.

“As we go into next year and the additional financial pressures, make sure you are protecting your income,” Belmont said.

4. Wellness benefits

Build a Better Breakfast With These Eggcellent Tips

Not trying to throw shade at cereal, we’ve all enjoyed a big ole’ bowl with nice, cold milk but there are quicker and better breakfast options. Remember those bowls with built-in straws so you could sip the sugar-filled milk that the cereal created? I do. It might have done your tastebuds good, but your health, not so much.

Breakfast, (Break-the-fast) is an important meal; it’s the first thing you’re feeding your body after a night of fasting while it repairs torn muscle fibers and rejuvenates cells. It’s the energy that will fuel your morning and provide your body with much-needed nutrients. For avid exercisers, this bumps your morning meal to top priority when it comes to consuming clean fuel.

End the better breakfast struggles with fit chef Joshua Bailey If you’ve struggled with putting health first at breakfast time, or aren’t really sure how to, Joshua Bailey chef and personal trainer is a breakfast-building pro who lays the groundwork for you for creating flavor-packed, nutritious morning meals.

Bailey takes pride in prioritizing making a healthy breakfast to start his day.” I always try to include a source of protein, carbohydrate, and greens, while my go-to breakfast usually consists of eggs, oatmeal, and a protein shake,” says Bailey.

“Quick breakfast options such as cereal tend to be very high in added sugar and contain absolutely no nutritional value,” he adds. That doesn’t mean you have to give it up forever, it just simply shouldn’t be your everyday meal.

“I would be lying if I said I didn’t occasionally enjoy a bowl of cereal myself,” says Bailey, but try and be aware of how often you include it in your diet.

So skip the cereal, as Bailey offers several simple yet effective tips that will take all the guesswork out of building your morning fuel.

Simple Swaps, Simple Breakfasts, Simply Healthy

Building a better breakfast all comes down to incorporating simple swaps and choosing high-quality ingredients. “Making simple swaps and being conscious of what ingredients you are adding to your food when cooking can make all the difference,” says Bailey. An example of this looks like swapping pre-made sugar-filled oats with plain steel-cut oats and dressing them with healthy toppings like sliced almonds and berries. When choosing breakfast foods, “It is important to make choices based on your body and your personal goals,” Bailey says. Now, let’s get to the building.

Better Breakfast Eggs

Build a Better Breakfast With These Eggcellent Tips
Jörg Mikus / EyeEm / Getty

Protein and nutrient-packed enjoyed by millions. While the yolk hosts strong nutritional value, to lower unnecessary fat content, Bailey suggests limiting yolks, depending on how many eggs you normally consume). “I make the conscious choice to only use one egg yolk in order to eliminate unnecessary fat intake from eating eight egg yolks,” he says.

Opting for organic, free-range eggs is also a way to up your egg health. Supporting local farmers is a great way to boost your morning nutrients while supporting your community.

When cooking the eggs, try using cooking spray instead of butter, to once again avoid excess fats.

Better Breakfast Meats

Way to cook bacon for a better breakfast
Chris Clor / Getty

Because breakfast meats tend to be very high in sodium, Bailey steers clear of them and suggests you try make alternative adjustments as much as possible. If you want to include a slice of morning meat, opt for low-sodium turkey bacon instead. This way, your experience pops of flavor minus more fat, excess sodium, and calories.

If you have lean protein leftovers from dinner like chicken or steak, cubing the meat and tossing them in the pan with the eggs makes for a tasty protein addition without sacrificing health.

Better Breakfast Oatmeal

Blueberry-Oatmeal-For-Superfood-Breakfast
Vladislav Noseek / Shutterstock

Sure, those ready-made oats packed with sugar may taste delicious, but are probably not the best choice if you’ve got fitness goals to achieve (and you probably already know this. Bailey recommends eating traditional, unflavored oats topped with a small amount of brown sugar and a very light drizzle of maple syrup. This way you’re giving your tastebuds a treat without overdoing the sugar content.

A bowl of plain oats is a blank slate and there are many clean toppings at your service. Berries, nuts, nut butter, and spices like cinnamon and nutmeg make for a flavorful bowl. “Oats are a complex carb that will keep you full longer and your body absorbs more nutrients from complex carbohydrates,” Bailey says. So, build your bowl with your favorite toppings and you’re good to go!

Better Breakfast Protein Shakes & Smoothies

Fit and happy girl making a smoothie with a blender
Westend61 / Getty

The fantastic thing about protein shakes and smoothies is the amount of nutrients like antioxidants, vitamins, and minerals you can add to one glass. Bailey’s morning protein shake normally includes fruits and veggies which can lack in many diets.

“My go-to shake includes Strawberries, blueberries, and bananas. Spinach, peanut butter, almond milk, protein powder, and the occasional scoop of reds and greens,” Bailey says.

Depending on what you include in your shake, the drink alone could serve as a breakfast by itself. Opting for protein, fats, and carbs is the goal.

Better Breakfast Bars

Protein-Bars-With-Nuts-And-Dried-Fruit
Elena Shashkina / Shutterstock

For mornings that don’t go as planned, there are bars that are a clean, grab-and-go option. Kickstart your morning (especially when running late), with this plant-based, soft and chewy breakfast bar. With 8g of plant-based protein, BC30 probiotics to support immune health, 14g of whole grains, and 4g of prebiotic fiber, The Complete KickStart is filled with goodness to start your day off right!

Building a better breakfast will build better health. All you need to do is be diligent about consuming clean, whole ingredients while swapping out the not-so-healthy ones. One breakfast at a time.