Put your hands together for a big round of applause for our GW community participating in Real Appeal! Collectively, our community has lost a total of 945 lbs. since January 1.  That’s countless stories about people feeling better, fitting into old jeans and high-fiving their doctors.

You can still join!  The program is open to GW faculty, staff, spouses/domestic partners, and adult dependents (18 and older) with a BMI of 23 or greater who are covered under a GW medical plan.

New participants who sign up on 7/1 or later will experience recent enhancements to the Real Appeal program such as:

• New goal-tracking system
• Improved class experience
• Upgraded food and activity tracking
• Easier sign-in and sign-up with Rally ID (if applicable)

Get Started

Real Appeal supports your weight loss success with:

• A Transformation Coach who leads online group sessions.
• Online tools to help you track your food, activity and weight loss progress.
• A Success Kit with recipes, scales, workout DVDs and more — shipped to your door.

Join Real Appeal at gwu.realappeal.com.

If you have already enrolled and would like to become an active member, contact the Real Appeal Answer Center at 1-844-344-REAL (7325). You can start at session 1 or where you left off.

In the following Forbes article, 14 of the most plugged-in travel experts and influencers give recommendations on places that are on their radars for 2019. Read on for their picks, which range from beach resorts to mountain towns to some up-and-coming cities that might surprise you.

1. Fort Lauderdale, FL

Chosen By: Sarah Funk is a travel show host and blogger. She is frequently seen on Travel + Leisure and has been to over 40 countries.

Why:  Greater Fort Lauderdale is having a modern-day renaissance. The beach town has transformed into a luxurious getaway for the hip and young. Its sandy shores are crowd-free, with swaying palm trees and miles of peaceful beaches like Pompano and Lauderdale-By-The-Sea. Sophisticated hotels such as the Conrad Fort Lauderdale Beach dot the beaches and new luxury hotels are on the way, including the Four Seasons Hotel & Private Residences, slated to open in 2020. Millennials can also find a place they will love at the W Hotel or Plunge Hotel. Fort Lauderdale’s culinary scene is a masterpiece, with upscale eateries serving dishes from around the world and new high-end restaurants continuing to emerge. Have a meal at Valentino Cucina Italiana, Louie Bossi’s or Monkitail and your taste buds will thank you.

2. Santa Fe, NM

Chosen By: Darley Newman is a globe-trotting TV host, writer and producer of Travels with Darley and Emmy Award-winning Equitrekking on PBS and Amazon Prime.

Why: Santa Fe never goes out of style, but with an ever-growing adventure travel scene, a slew of special events and restaurants and spas that nurture the body and soul, it should be on your 2019 travel radar. Authenticity continues to resonate as a hallmark of experiences in Santa Fe, from walking trails once trod by the ancestral Pueblo people to the red chile peppers of Chimayo cooked up at James Beard Award-winning Rancho de Chimayó. In 2019, travelers who like to get active may enjoy joining the 34th annual Santa Fe Century, a spring cycling event open to all levels of riders along the Turquoise Trail, or heading out into the Santa Fe National Forest. Santa Fe’s Margarita and Chocolate Trails are there to replenish you after your adventure vacation.

3.) Nashville, TN

Chosen By: Nneya Richards is a speaker and travel blogger at ’N A Perfect World, a curated intersection of travel, food, fashion and geopolitics inspired by the global-citizen lifestyle of the millennial. Nneya aims to empower young people, especially those of color, to travel, as she believes it is through exploring the world that we will bridge cultural gaps and misunderstandings.

Why: Always a Mecca for the music industry, this Tennessee city has been bubbling even more so over the last few years, making a name for itself in not just music, but art, innovation and fashion. This, coupled with the building boom generated by the publishing and healthcare industries, makes Nashville an easy shoe-in for that next hot American city. A bachelor and bachelorette party epicenter, Nashville is no stranger to tourists outside of the music industry, but that Southern hospitality with a twist of rock and roll is attracting a new breed of cool kids with boutique hotels like Dream Hotel, scheduled to open in February 2019, leading the way. Explore cool neighborhoods like Germantown and be sure to stop at Nashville staple, Monell’s, and bring back some biscuits!

4) Fort Collins, CO

Chosen By: Olivia Balsinger has utilized her global perspective to manifest her career as a travel and broadcast journalist. Olivia has visited 96 countries, has been published in multiple international print and online outlets for travel and lifestyle, was honored as InterContinental Group’s Latin America “Journalist of the Year” (2017) and has been a panelist or host for major travel conferences like New York TravFest. She is also a matchmaker/relationship coach and can be seen on Bravo.

Why: Fort Collins, nicknamed FoCo, is a happening new travel destination whose energetic art scene and entrepreneurial spirit makes the hour-long drive from Denver well worth it. I strolled its streets as if it were a movie scene. An invigorating creative spirit permeates its quirky, niche culture and spreads across to the pristine natural landscape that frames the area. FoCo nurtures a large “maker” culture, offering delicious brews that utilize the freshest of local ingredients in hot spots like New Belgium Brewery. It’s also a hip place that continues to grow as a hub for artists and creatives, who value the significance of community as much as the solace of the natural environment. Try Farm Fusion, with farm-to-table delicacies that come with interactive instruction. FoCo is also packed with ample adventure — hiking, fishing, whitewater rafting — within minutes of town.

5). New York

Who: Erin Lindsey is the creative force behind Escape Brooklyn, a travel resource for New Yorkers looking to escape the hustle and bustle of New York City.

Why: New York City has always been the show-stealer of New York State; and in 2019, as hosts of the World Pride Celebration — along with the expansion of MoMA, the opening of the Statue of Liberty Museum and the unveiling of the new retro-chic TWA Hotel at JFK — that’s not likely to change. But outside the Big Apple, New York’s mid-size cities of Rochester, Albany, Syracuse and Buffalo have all been burgeoning as of late, too. Explore the “crown city” of Buffalo, with its $50 million restoration of Frank Lloyd Wright’s Martin house, its parks designed by Frederick Law Olmsted (of Central Park fame) and its wing-centric food scene. Or catch an event at the newly opened National Comedy Center, an hour away in Jamestown. It’s also the home of Bethel Woods – a.k.a., the site of Woodstock – which will be celebrating its 50th anniversary this summer with tons of events. While visiting the region, don’t miss culinary highlights like The Heron, Northern Farmhouse Pasta or The Kaatskeller. The best lodging can be found in a Red Cottage Inc.luxury vacation rental, at any of the four boutique hotel options from Foster Supply Hospitality or at Scribner’s, a Catskills classic that just reopened after a major overhaul.

6) Jackson Hole, WY

Chosen By: Jenn Rice is a freelance culinary art and travel writer for digital outlets such as Vogue, Domino, Sunset, Food & Wine, Extra Crispy and more. She spends the majority of her time galavanting around the globe in search of interesting bites and chefs, lesser-known wine regions and up-and-coming cities and destinations.

Why: Jackson Hole Mountain Resort has it all — the country’s most applaudable terrain and magnetizing attractions. Jackson Hole Mountain Resort’s RPK3 is set to be Teton Village’s most happening aprés spot, with craft punch and savory bites. If vino is your jam, the team at Enoteca showcases interesting finds from around the world. During the 2018-19 ski season, the husband-wife duo behind nearby hot spots Streetfood at the Stagecoach and Butter Cafe will open a pop-up coffee shop in the Aspens. Jackson Hole Food & Wine’s slopeside winter fest (February 28 to March 2) returns with guest chef Richard Blais, local Teton Village chefs and celebrated mixologists, winemakers and tastemakers from near and far. If you’re in town, grab a spicy Mexican hot chocolate from Coco Love, helmed by master chocolatier Oscar Ortega, and peruse local photographer Tuck Fauntleroy’s Waterline series, capturing remote Yellowstone rivers during a precise window of time during spring, at Tayloe Piggott Gallery. Also keep an eye out for pop-ups from Hide Altitude: Their cowhide bags should be on everyone’s must-get list. Save room for a meat-filled sandwich from Sweet Cheeks Meats and a few cold ones at the Roadhouse Pub & Eatery — a new gastropub-meets-test kitchen where beer fanatics get the chance to test new brews before anyone else. Where to stay? Featuring artwork by local artist Amy Ringholz, Four Seasons Resort Jackson Hole is a solid bet if you’re seeking a snowglobe-like stay and shredding in a pair of the resort’s exclusive Sego skis. Or check out the Anvil Hotel, a hip boutique hotel in the heart of town with a mercantile selling warm-weather goods, spiked hot chocolate libations from New York City’s Death & Co., whiskey tastings, cookie classes with Lady in the Wild West and Glorietta, an Italian trattoria that’s arguably the best eatery in town.

7.) Winston Salem, NC

Chosen By: Becca Ingle is a local North Carolina native and family travel blogger.  She is the founder of BeccaIngle.com, where you can read all her travel guides. Follow her on Instagram (@BeccaIngle).

Why: There is nothing like Southern hospitality, and you will definitely find that in the heart of Winston-Salem. The walkable downtown continues to grow, with more than $1.5 billion invested into downtown revitalization over the last decade. Visitors can enjoy a taste of Winston-Salem, thanks to seven craft breweries in a one-mile radius, more than 80 locally-owned restaurants and cafes (many of which are women-run) and an array of live music venues, eclectic art galleries and innovative cocktail lounges. In 2019 the largest National Black Theatre Festival returns (July 29 to August 3), along with the Academy Award qualifying Riverrun International Film Festival (April 4-14) and the Winston-Salem Open (August 17-24.) The Yadkin Valley Wine Region has more than 45 wineries located both downtown and within 15 minutes to an hour’s drive away. With styles varying from French hybrid and Italian, to North Carolina’s native muscadine, there is a wine for every palate, whether amateur or aficionado. While in town, take a short drive to Divine Llama Vineyards and have a picnic. Make sure to bring a bottle of their “in a heartbeat” wine home — you’ll be craving it. History buffs will appreciate the 250+ years of history that Winston-Salem has to offer, including sites like Reynolda House Museum of American Artand Old Salem Museums & Gardens. Stay at The Kimpton Cardinal Hotel, situated just steps away from all the action. The chic rooms, Art Deco entryway and basement equipped with bowling, basketball and an adult-sized slide will only add to the charm that you’re bound to find in Winston-Salem.

8.) Lancaster, Pennsylvania

Chosen By: Karen Loftus is a luxury travel, lifestyle and adventure writer. Her work has appeared in Vogue, Architectural Digest, Robb Report and American Way, among others. She is a women’s travel expert and consultant. The once international comedian speaks at conferences and events around the world about the influence of women in businesses and women’s empowerment. She recently launched an all-women’s travel company, Women’s Adventure Travels. Her bespoke adventures celebrate women of distinction and influence and are geared for women with a sense of humor and a sense of adventure.

Why: With close proximity to Baltimore, Washington D.C., Philadelphia and New York, this hip little city is on the radar of everyone from foodies to families and is perfect for a weekend retreat. New openings are popping up all over the city, alongside the classics. High-end diners will have over 400 wines to chose from at the newly opened Amorette, where the tower of charcuterie is sure to impress. For true Lancaster lure, the Central Market is a must, as the longest continuously running farmer’s market in the U.S. The ethnic diversity in the city is reflected in the stalls, alongside Amish fare. Shot & Bottle, another new outpost in Penn Square, is a top spot celebrating Pennsylvania spirits and craft brews. For cultural bites, head to Queen Street. On the first and second blocks of North Prince Street (also known as Gallery Row), you’ll find the Freiman Stoltzfus gallery and other world-class artists. The 300 block of Queen is lined with chic boutiques, including the newly reopened Telltale Dress — one of the best curated vintage shops you’ll find anywhere. For mid-century modern madness, head to Space’s new space, just off Queen. For a cinematic spin, Zoetropolis‘s new theater is abuzz, with a restaurant and bar on the horizon. Top off your tour with a classic cocktail and classic ambiance at The Horse Inn. It’s not tryingto be a speakeasy. It actually was a speakeasy, horse stalls and all. Chic sleeping can be done around the corner at the Cork Factory Hotel.

9.) Palm Springs, California

Chosen By: Lindsay Silberman is a New York City-based magazine editor and influencer. She covers luxury travel, beauty, and fashionon her blog and on Instagram (@lindsaysilb), where she’s created a community of more than 136,000 followers.

Why: Palm Springs has been a preferred escape for jet setters since the Golden Age of Hollywood, and though the city has preserved much of its Rat Pack-era charm, there’s also plenty of newness happening. Come 2019, the Instagram sensation Desert X — an art show that is, quite literally, in the desert — will return on February 9 and run through April 21, much to the delight of art-lovers and selfie-takers. There’s also a fancy new hotel coming to town: Hyatt’s Andazis set to open a 150-room property, with bungalow-style suites and two outdoor pools. Meanwhile, many of the classic spots — like the piano bar at Melvyn’s Restaurant, where Frank Sinatra was a regular — remain seemingly frozen in time. I, for one, wouldn’t have it any other way.

10. South Dakota

Chosen By: Katie Jackson is a Montana-based travel writer whose work has been published by The New York Post, USA TODAY, Fox News and The Sunday Times. Cash poor but experience rich, she often flies discount airlines to destinations so far away she spends half of her time jet-lagged. Follow her misadventures on Instagram.

Why: South Dakota unexpectedly blew me away when I road tripped across the country. The wonderfully tacky roadside attractions along I-90, which can easily turn a two-day trip into a week, include the world’s largest corn palace, the world’s largest log chair, a 50-foot-tall Indian woman, upside down firetrucks, a deer made of car parts and a huge fiberglass horse with “Rushmore heads.” Of course, it’s sacrilegious to visit this midwestern Mecca of oddities without seeing Mount Rushmore. Try to time your visit to catch the flag lowering ceremony that takes place around sunset. In July, the Black Hills Roundup will host its 100^th annual rodeo, and in August, the Black Hills are alive with the sound of Sturgis. Also, don’t miss the old western town of Deadwood where Wild Bill Hickock and Calamity Jane are buried. Book a room at Deadwood Mountain Grand, the state’s most luxurious property, and ironically, a former slime plant during the Gold Rush.

Have plans over the Winter Break? If you’re looking for fun activities with friends and family look no further. We’ve compiled a list of events taking place between now and January to inspire you to explore, get outdoors and enjoy your much deserved time away.

• Christmas at Mount Vernon – Through January 6, 2019. Learn about the Christmas traditions of George Washington and his family, meet historic characters and tour the Mount Vernon Estate by candlelight.
• Free Things To Do Around DC – From ice sculptures to holiday markets, Washington, DC features plenty of free things to do that are sure to inspire winter whimsy.
• The National Christmas Tree and the Pageant of Peace– Visit the National Christmas Tree and enjoy live entertainment through January 1.
• Holiday Concerts in Washington, DC– Find a schedule of holiday concerts of Christmas classics, Hanukkah songs and much more.
• Washington DC Area Light Displays– Celebrate the holiday season with a drive or a stroll through one of the Washington, DC area’s spectacle of lights at a local park or along the water in Washington, DC, Maryland or Virginia
• 10 Things to Do on Christmas Day in Washington DC – There are a few surprising places that are open every day of the year and offer special activities to appeal to the whole family. Here are some fun ideas to fill your day.
• First Nights and Family Friendly New Years Eve Events– December 31, 2018. Ring in the New Year at a family-oriented, non-alcohol event in Maryland or Virginia.
• Check Out Local Ski Resorts – The skiing season may be brief in our area, but a Winter Wonderland is just an easy drive away.

During the holiday season, family gatherings, gift buying, decorating and the flurry of other seasonal activities can leave you a bit blue and drained.  Using mindfulness may help you become more resilient by developing inner resources to meet (and conquer!) those life stressors. Most of us have heard that sitting and focusing on slow, deep breathing is a notable way to help you achieve mindfulness. There are other simple ways you can be mindful if meditating isn’t your cup of tea. Here are some examples:

Tune in to what matters. Mindfulness is not just about living life more fully, but also encompasses gaining more insight about how you want to live your life. This goes for holidays, too. Focus on what part gives you meaning and/or makes you happy and give up what makes you stressed.

Scratch multitasking off your list. Focusing on doing one thing fully at a time can help loosen the grip of anxious thoughts and help you feel more balanced. For practice, take an orange and peel it very slowly. Feel the pebbly surface, smell the pungent fragrance, and taste the tangy juiciness. Bring your full attention to whatever you are doing, whether stringing lights or participating in a year-end meeting.

Take a few minutes to walk outside. There’s a reason why most retreats include outdoor sessions.  A walk in the fresh air, feeling your feet firmly strike the ground can bring you back to the calmness of the moment, silencing anxious thoughts such as how you’re going to get everything done. While outdoors, learn a classic mindfulness technique: look up at the clouds. Whenever worrisome or negative thoughts intrude, don’t judge them. Let them arise and float by like passing clouds.

Tap into the small moments of joy. It may not come from hosting the perfect holiday spread or finding the perfect gift. Just seeing the winter moon shining through the trees or your dog romping through the first snowfall can bring heartfelt delight once you become aware of experiencing the moment.

Learn to say, “hmmm, that’s interesting.”  Things not going exactly as planned? Are there heated discussions at a family get-together? Instead of reacting and letting anxiety or anger take over, learn to just observe what you’re feeling, and “greet your emotions with kindness.” This will help you reconnect more with yourself, and by so doing, may help you experience more interconnectedness with others.

Technology can be a surprising benefit when you’re seeking a few minutes peace. Several free mindfulness apps are available at the touch of your finger.  Check out our blog from October, Take 5: Top Mental Health Apps, to get started.

 

It’s likely you know someone close to you affected by diabetes.  In the United States, approximately 30 million people are living with diabetes and 84 million with prediabetes.*  This time of year, communities and diabetes organizations team up to raise awareness not only in support of those living with diabetes, but also to help spread education about the disease.

*The Centers for Disease Control and Prevention (CDC, 2018)

What are the some of the symptoms of diabetes?

The following symptoms of diabetes are typical. However, some people with type 2 diabetes have symptoms so mild that they go unnoticed.

Common symptoms of diabetes:

• Urinating often
• Feeling very thirsty
• Feeling very hungry – even though you are eating
• Extreme fatigue
• Blurry vision
• Cuts/bruises that are slow to heal
• Weight loss – even though you are eating more (type 1)
• Tingling, pain, or numbness in the hands/feet (type 2)

Am I at risk of developing diabetes?

Acting now is the best step to take if you think you are at risk of developing diabetes.  The CDC has created this quiz to see if you are at risk: https://www.cdc.gov/diabetes/prevention/pdf/prediabetestest.pdf.

Listen and Learn

The Understanding Diabetes podcast provides basic awareness and understanding of diabetes. Participants will learn the differences between Type 1, Type 2, gestational diabetes and prediabetes. Participants also will learn about the lifestyle choices that may place them at risk and steps they can take to help prevent Type 2 diabetes.

What help is available to manage  diabetes?

GW offers CVS Health’s Transform Diabetes Care with Livongo (TDC/ Livongo), a total condition level management program designed to improve health outcomes and lower your pharmacy costs. On average, people with diagnosed diabetes incur medical expenses that are approximately 2.3 times higher than those of non-diabetics, according to the American Diabetes Association. If you have been diagnosed with diabetes and participate in a GW medical plan, you’re eligible to participate.  To enroll, visit livongo.com using registration code “GW.”

Get Moving

Whether you have a health condition or not, we can all agree that regular activity and managing weight control – a key to preventing type 2 diabetes – are small healthy steps that add up big.  Print this helpful infographic to stay inspired as you put your health front and center in 2019.

 

 

Looking to boost your morning mood?  Look no further than your phone. With numerous mental health apps now available at your fingertips, app developers have made it easier than ever to take that 10 minute meditation lunch break or find peace on your next Metro journey.  They even have apps for kids!

So, how do you know which app is best for you?  We’ve selected some of the top mental health apps as ranked by Healthline and Medical News Today to help get you started. While each one has its own approach, they all have a similar mission: to help improve users’ moods and overall mental health.

1) Calm

Android: Free  iPhone: Free

Calm was branded as Apple’s “App of the Year” in 2017. The app is designed to reduce anxiety, improve sleep, and help you to feel happier .Calm focuses on the four key areas of meditation, breathing, sleep, and relaxation, with the aim of bringing joy, clarity, and peace to your daily life.  It also includes a feature called Daily Calm, a 10-minute program you can practice before the beginning or end of your day — a great routine to get into.

2) Headspace

Android: Free iPhone: Free

Whether you need to build healthier relationships, find a place of calm, keep your mind fit, or reduce stress, Headspace has hundreds of themed mindfulness and meditation sessions to support you. Its free trial includes 10 exercises geared toward beginners that can help you learn more about meditation as well as applying it to your life. Check out the personalized progress page, reward system for continued practice, and buddy system that lets users connect with others to stay on track.

3) Smiling Mind

Android: Free  iPhone: Free

Get your little ones into the practice of meditation using Smiling Mind, an app that can be tailored to different age groups — even children as young as seven years old. Create accounts for different family members so everyone can manage their meditation practice in the app. Teachers can also use the app to make meditation education part of their classroom activities

4) Moodnotes  

iPhone: $3.99

Moodnotes is a thought journal and mood diary. The app can be used to capture your feelings and improve your thinking habits through the implementation of CBT and positive psychology. It can help you learn to recognize “traps” in your thinking and ways to rethink the situation.

5) Moodpath

Android: Free  iPhone: Free

Moodpath asks daily questions in order to assess your well-being and screen for symptoms of depression. The screening progress aims to increase your awareness of your thoughts, emotions, and feelings. After a period of 2 weeks, the app generates an electronic document that you can discuss with a healthcare professional.

6) 10% Happier

Android: Free  iPhone: Free

Not sure if you should try meditation? This app is designed for skeptics who want to try meditation, but want to simplify the process with practical, easy-to-apply content. The exercises aim to help users with anxiety and sleep, and the app always adds new content each week. This app was created by the well-known news anchor Dan Harris to help others find more peace in life

7) Stop, Breathe & Think

Android: Free  iPhone: Free

This meditation app boasts more than 55 options for guided meditation selections, so you’ll never get bored with your practice. It also segments exercises according to topics such as sleep, compassion, depression, and anxiety. You can tailor chimes and sounds to your preferences, and record your daily meditation practice to track progress throughout the year. Even more content is available with premium subscription.8)

8) Happify

Android: Free  iPhone: Free

Happify is a space to overcome negative thoughts and stress and build resilience. Whether you are feeling stressed, anxious, or sad, Happify helps you to regain control of your thoughts and feelings. In fact, 86 percent of the app’s users report feeling better about their lives after 2 months of using it.  Happify employs techniques and evidence-based interventions in the areas of CBT, positive psychology, and mindfulness to help you break old and unhealthful patterns and form new, healthful habits.

9) The Wellbeing Hotline

Don’t forget that part of your GW Benefits plan includes The Wellbeing Hotline – Resources for Living.  At no cost to you and all members of your household (including dependent children up to age 26, whether or not they live at home), you can receive help from work-life specialists that will help get your “to-do” list complete.

Also included is up to five counseling sessions* with licensed network professionals at no cost to you; you don’t have to worry about copays or deductibles. Counseling sessions are available in-person, by phone or via televideo. This no-cost counseling service helps you address stress, relationship and other personal issues you and your family may face.

• Stress, anxiety and depression
• Relationship/marital conflicts
• Problems with children
• Job pressures
• Grief and loss
• Substance abuse

*Per person, per issue, per year

September is Healthy Aging Month and the time to get started on better health practices. You’re never too old to add new things to your life becoming a healthier, happier you. No matter what your age, you can stay at your personal best with these tips:

 

Tip One: Games and Brain Health 

Is it time to break out the crossword puzzles? Experts say that playing games, regular cardio and healthy eating all contribute to your brain health. If you have fallen out of a healthy routine, now is the time to pick it up again. Challenging yourself through regular brain games can increase your chances of living a longer, healthier life.

 

Tip Two: Eating Fresh

As our metabolism changes with age, we must become even more selective of the foods we eat. Fresh fruits, veggies, leafy greens, nuts, oats and beans are all packed with vitamins and minerals that nourish your body and help keep you feeling good from the inside out. A fun way to stock your kitchen with fresh healthy food is to visit your local farmer’s market. When shopping at the grocery store, focus on the items on the perimeter, this is typically where the fresh foods are stocked. Looking for a sweet treat? Try a young coconut, its juice can satisfy a sweet tooth and the rich lining of coconut meat is said to be a major brain booster!

 

Tip Three: Healthy Friendships 

Friendships enhance your life and bring you joy. If you have a friend that is dragging you down with negativity it can be challenging to be positive yourself. Having a heart to heart conversation or distancing yourself from someone can be tough but necessary. Unhealthy relationships can be toxic to your health and over all wellbeing. Surround yourself with positive people who lift you up. When it comes to friendships, quality is more important than quantity, one true friend can have immeasurable value.

 

Tip Four: Life Enriching Activities 

Are there areas that have become neglected over time when it comes to your health? There are many ways to enrich your life spiritually, physically, socially, educationally, emotionally and occupationally. Try incorporating positive health habits to add balance and wellness to your body and overall well-being. Whether it’s scheduling a get together with a friend or dedicating 10 minutes a day to a quiet meditation, making healthy choices such as those listed above can keep you on track to healthy and happy aging.

As you enroll in this year’s health plan, set yourself up for success. With GW medical plan participation, you gain access to Castlight, a free benefit for GW employees and their spouses/domestic partners and adult dependents that will let you experience healthcare in a whole new way. Here are just a few ways Castlight can help you make the most out of your health plan and benefits:

• Personalized cost estimates
• Ratings and reviews of in-network doctors
• Your past bills in one place
• Step-by-step explanations of past medical spending
• Benefits program information
• Contact information for doctors and hospitals
• Timely information about conditions and treatments
• Current balances for your Healthcare Flexible Spending Account or Health Savings Account
• Prescription drug option information

 

Get Rewarded. Current GW medical plan participants who register for the first time during the month of October, will be entered in a drawing for a FitBit Charge 2*.

 

Register for Castlight at mycastlight.com/gw

 

User privacy and security are of the utmost importance. To protect user information, Castlight invests in industry-leading protocols and processes. Learn more about Castlight user security and privacy and review their privacy statement and security detail for additional information.

 

 *Winnings are taxable and will be included in payroll.

We are officially in Open Enrollment season! Once again, it is time to revisit and consider making changes to our health and welfare benefits. This year’s Open Enrollment period will take place from October 8, 2018, through 8 p.m. EST on October 26, 2018. Most benefits elected during this period will take effect on January 1, 2019.

As you begin to receive Open Enrollment materials, be sure to read through them carefully and take note of important events and deadlines. To help you with the process, we’ve put together an Open Enrollment checklist:

 

1. Read overview of 2019 benefits

You can learn about 2019 benefit programs and changes in the 2019 Benefits Overview. The document also touches upon what’s staying the same and provides important contact information.

2. Bookmark the Annual Open Enrollment webpage

Bookmark our Annual Open Enrollment webpage, your hub for critical Open Enrollment information. Here, you will find all relevant 2019 benefits information in one spot – from benefits overviews to employee contribution information to lists of upcoming events. The annual comprehensive Open Enrollment Guide is also available on this webpage.

 

3. Mark your Calendar

There are numerous events leading up to and during Open Enrollment to help you gather information and give you the opportunity to have your questions asked and answered. From information sessions on how to pick a medical plan and what’s new and changing for 2019 to the annual benefit vendor fairs – mark your calendars and join us!

 

4. Update Your EasyEnroll Information

The implementation of multi-factor authentication as an added layer of security to GW’s online benefits enrollment system requires employees to update their login credentials. In preparation for Open Enrollment, please update your information before October 8^th by logging in to EasyEnroll.

 

5. Direct questions to the call center

Do you have questions regarding any of GW’s health and welfare employee benefits plans? The GW Benefits Call Center can assist! Contact the call center at (888) 4GWUBEN (449-8236) from Monday to Friday, 9 a.m. to 6 p.m. EST.

From October 8-26, 2018, the call center will have extended hours: Monday to Friday, 9 a.m. to 8 p.m. (ET).

 

6. Register for Castlight within minutes

Don’t forget, Castlight is available at no cost to GW employees and their spouses/domestic partners and adult dependents enrolled in a GW medical plan. The personalized, online tool helps you and your family find high-quality, affordable care, compare prices and more! Employees who register for the first time during the month of October, will be entered in a drawing for a FitBit Charge 2. Current GW medical plan participants: Register at mycastlight.com/gw. (Winnings are taxable and will be included in payroll.)

 

7. Book your appointment for a free flu shot

Flu shots will be offered to GW faculty and staff at no cost during the annual Open Enrollment fairs in October. Registration will open soon at go.gwu.edu/flu. You must present your GW or other health insurance card at time of appointment. Please note: High dose flu shots, generally recommended for those over age 65, will not be available. If you require a high dose flu shot, please consult with your healthcare provider or pharmacy.

 

Follow us on Twitter

Follow @gw_benefits for your dose of employee benefits news. We’ll tweet the latest information, updates and reminders throughout Open Enrollment.

 

Stay tuned as we roll out more communications in the coming weeks. And be sure to check out our October Open Enrollment checklist next month.

The Health Care Flexible Spending Account (FSA) allows you to set aside money from your paycheck on a pre-tax basis to pay for eligible out-of-pocket healthcare expenses. Funds may be applied towards medical, dental, vision, hearing and prescription drug expenses – for you and your spouse and eligible tax dependents. GW’s FSAs are administered through PayFlex.

Remember, Internal Revenue Service (IRS) rules dictate that FSA plans are “use or lose” plans, meaning that if you don’t spend your Health Care FSA funds by the end of the grace period on March 15, 2019, you’ll lose them. Check out these creative ways to use up those Health Care FSA dollars:

 

1. Stock up on the essentials

Certain standard, over-the-counter medications* and supplies are eligible for FSA spending. This includes First Aid Kits and supplies – including bandages, wraps, adhesives, cold or hot packs, gauze, joint supporters, splints, tape and thermometers – as well as prescription headache medicine, pain relievers, antacids, heartburn medicine and more. Over-the-counter sunscreen products and lip balm are also FSA-eligible. Remember, in order to be reimbursed through your FSA, sunscreen must be at least SPF 15 or higher and protect against two types of ultraviolet radiation: ultraviolet A and ultraviolet B.

*Note: Over-the-counter medicine drugs and medicine – such as Advil, Aleve, Anacin, aspirin, Doan’s, Excedrin, HeadOn, IMAK, Motrin and Tylenol – require a prescription from your healthcare professional in order to be reimbursed through the FSA.

 

2. Buy some new specs or shades

Once you get your prescription, you can use your Health Care FSA funds to buy new prescription eyeglasses, sunglasses, goggles and safety glasses. Other eligible expenses include the tinting of prescription eyewear, eye exams, eye patches, cataract surgery, Lasik surgery, Corneal rings and spec repair.

If you prefer contact lenses, those are also covered – this includes contact lens solution, supplies, exams (including fittings) and shipping and handling fees. Only cosmetic contact lenses, such as to change eye color without vision correction, are not eligible.

You can also buy reading glasses with your FSA dollars – no prescription required!

 

3. Say bye to blemishes

Get clear skin! Acne treatments are FSA-eligible, as long as you have a prescription from your healthcare professional. Examples of eligible products include, but are not limited to, Acne Free, Acnomel, Bye Bye Blemish, Clean & Clear, Clearasil, Murad Acne Complex Kit, Neutrogena Acne Treatment, OXY, Pro-active Solution, Stri-Dex and SAPZYT Acne Treatment.

 

4. Try acupuncture

Acupuncture can be used to relieve discomfort associated with numerous conditions, including back and neck pain, menstrual cramps, headaches and osteoarthritis. Use your Health Care FSA dollars to cover the cost of acupuncture. You can even buy an acupressure mat with your funds, as long as a healthcare professional has provided evidence of its medical necessity.

 

5. Prep for childbirth

Expecting a baby? Childbirth classes are partially eligible for reimbursement with an FSA. Only the portion of the class that relates to the process of childbirth is eligible. Examples include breathing and relaxation techniques, stages and phase of labor, labor and delivery procedures and birthing positions. Class time not related to childbirth would not be eligible (e.g., breast feeding, bottle feeding and newborn care).  If you have questions about how these classes are reimbursed, contact us at benefits@gwu.edu.

 

6. Get some ZZZs

For a better night’s sleep, with a prescription from your doctor, you can use your Health Care FSA funds to cover the expense of sleep aids. Eligible over-the-counter products include, but are not limited to, Breathe Clear, Breathe Right, nose cones and Snorezz. Nasal strips to alleviate snoring or reduce nasal congestion and ear plugs are also qualified expenses.

Tip: No prescription is required for this relaxation sleep mask.

 

7. Guide animals

The cost of a guide dog or other animal used by a physically, visually or hearing impaired person, or to assist a person with another disability, is an eligible Health Care FSA expense. Amounts paid for the care of a specially trained animal are also covered.

Tip: The costs of handicap license plates/placards and wheelchairs, scooters and walkers (including the cost of maintenance) are eligible Health Care FSA expenses. You can also use your funds to cover the cost of a specially designed car to hold a wheelchair (to the extent that the cost of the special car exceeds the cost of a regular car).

 

View the full list of eligible, potentially eligible and ineligible health care expenses, and learn more about GW’s Flexible Spending Accounts, including eligibility information and how to submit a claim to PayFlex.

During Open Enrollment, you can make changes to your benefit elections and add or remove eligible dependents, with most changes going into effect on January 1 of the following year. With this year’s Open Enrollment period fast approaching, you may be reevaluating your current medical plan. Keep reading to learn about GW’s medical plans and identify what questions to ask when deciding which plan to choose.

GW offers two medical plan options: GW Preferred Provider Organization (PPO) and GW Health Savings Plan (HSP). Both plans share the UnitedHealthcare (UHC) Choice Plus network, featuring more than 911,000 doctors and health professionals, 5,647 hospitals and over 2,220 convenience care centers.

Both the GW PPO and the GW HSP allow you to visit your doctor of choice, with no requirements for selecting a Primary Care Physician to coordinate your care and no need to obtain referrals for specialty care. Both plans cover in- and out-of-network services (you pay less out-of-pocket for services received in-network), and include 100 percent coverage for in-network preventive care. Take a closer look at services provided under the GW PPO and GW HSP with this medical comparison chart (PDF).

There are a couple of things to keep in mind when examining the two medical plans. Each plan has its limits, meaning that not everything will be covered. Carefully review the Summaries of Benefits and Coverage (SBCs) and Summary Plan Descriptions (SPDs) for both plans at benefits.gwu.edu/medical-benefits to understand what’s covered (and what’s not) under both plans. Moreover, while premiums may be lower for the GW HSP, your annual deductible and out-of-pocket maximum will be higher:

Deductibles (In-Network)

• GW HSP: $2,000 (individual) and $4,000 (family)
• GW PPO: $750 (individual) and $1,500 (family)

Out-of-Pocket Maximums (In-Network)

• GW HSP: $4,000 (individual) and $7,900 (family)
• GW PPO: $3,000 (individual) and $6,000 (family)

 

You’ll want think about what you prefer. For example, would you prefer to pay less per paycheck but pay more out-of-pocket initially (your deductible for medical and prescription under the HSP), or pay more per paycheck and less out-of-pocket initially (under the PPO)? Remember, under both plans, you’ll pay less if you use providers that belong to the plan’s network.  Tip: Check out this health costs worksheet (PDF) to compare your coverage options and estimate your potential costs.

In addition, depending on which plan you choose, you may be eligible to open a Health Care Flexible Spending Account (FSA) or a Health Savings Account (HSA).

 

FSAs and HSAs

The Health Care FSA and HSA allow you to set aside money from your paychecks on a pre-tax basis to pay for eligible out-of-pocket expenses. You are only eligible to participate in the HSA if you are covered under a high deductible health plan, such as the GW HSP. In contrast, you do not need to be covered under a GW health plan in order to elect the Health Care FSA.

Other major differences between the Health Care FSA and the HSA include the following:

• GW makes a matching contribution to your HSA (but not to your Health Care FSA). If you have individual HSP coverage, GW will match your HSA contribution on a dollar-for-dollar basis up to $600; if you have family HSP coverage, GW will match your HSA contribution on a dollar-for-dollar basis up to $1,200.
• FSAs are “use to or lose it,” meaning that you forfeit any unused balance at the end of the plan year, and you must re-enroll in the FSA each year. In contrast, HSA contributions will roll over from year to year and accumulate.
• HSA contribution amounts can be changed at any point throughout the year, while FSA contribution amounts can only be changed during Open Enrollment or if you experience a Qualified Life Event (QLE).

 

When choosing your medical plan for 2019, take into consideration whether the Health Care FSA or the HSA would be a good fit for you and your family. Learn more about the difference between the FSA and HSA.

 

Upcoming Seminars: How to Pick a Medical Plan

Hosted by UHC, the How to Pick a Medical Plan seminars will provide an overview of the university’s medical plans, including a comparison of the GW PPO and GW HSP. Understand your medical options and choose the best plan for you and your family this Open Enrollment season. Seminars will be held both in-person at Foggy Bottom and virtually, and will include a Q&A portion. Light refreshments will be served at the in-person sessions.

• Foggy Bottom Campus (Marvin Center 307)
  August 22, 2018 |  Noon – 1 p.m.
  September 25, 2018  |  Noon – 1 p.m.
• Virtual (via WebEx)
  August 23, 2018 |  Noon – 1 p.m.
  September 26, 2018  |  Noon – 1 p.m.

WebEx details for virtual sessions are available at benefits.gwu.edu/events.

Employees, with the help of their supervisors, are responsible for reporting and managing their paid time off and leave. Take the time to review and understand GW’s paid time off and leave policies, including the concept of accrual rates and the effect of unpaid leave on accruals.

 

Prorated Accrual of Annual Time

Normally, annual time, or paid time off, is accrued on the basis of a full calendar month of employment and credited on the last working day of the month.

There are a few reasons why the accrual of annual time for a month may be prorated, such as:

• If a new employee begins work following the first workday of the month
• During a period of unpaid absence, such as leave taken under the Family and Medical Leave Act (FMLA) or personal leave

 

The chart below details the proration of annual time during a month in which unpaid leave is taken:

Prorated Accrual of Sick Time

Sick time begins to accrue following an employee’s first working day of the month and is credited at the end of each month. Similar to annual time, sick time may be prorated based on employment start date or due to periods of unpaid absence.

The chart below details the proration of sick time during a month in which unpaid leave is taken:

Paid Status

Employees who remain in paid status while taking leave accrue annual and sick time at their normal rates. Pay types that fall into this category include those paid through GW payroll, such as GW Paid Short-Term Disability, Staff Paid Parental Leave, annual time, sick time, jury duty, bereavement time, voting time and holiday pay. The following categories are paid by outside vendors and are not considered paid status for accrual purposes: worker’s compensation, Voluntary Short-Term Disability and Long-Term Disability.

 

Borrowing Annual or Sick Time

If you borrow annual time before you have accrued it, and end your employment with the university, an amount equal to the borrowed time will be deducted from your final paycheck. Sick time cannot be used prior to its actual accrual.

 

Important: If you or your employees need to take unpaid leave, you should notify GW Benefits ahead of the date you or the employee will transition to unpaid status. Failure to do so may negatively affect your or your employee’s benefits and/or pay.

For questions regarding paid time off or leave, please contact GW Benefits at (571) 553-8382 or benefits@gwu.edu.

When planning your next vacation, consider taking a break from the constant flurry of text messages, emails, online shopping and web surfing with a digital detox.

In our digital age, it can be difficult to break from our favorite gadgets, but if you find yourself compulsively checking your devices and substituting online interactions for real-life ones, you may have a digital dependency.

Signs of a digital dependency include:

• Spending more time online than originally intended
• Hiding, lying or becoming defensive about online activities
• Feeling euphoric while online, and feeling restless, moody or nervous while offline
• Frequently choosing to spend time online in lieu of interacting with people in real life
• Fearing that you’re missing something when offline
• Allowing your online use to interfere with your job, social life or responsibilities
• Facing complaints from friends and family about your persistent online activities

 

Even if you don’t display any signs of a digital dependency, you can still benefit from a break from your screens. Divorce your devices for a few days while on vacation, or consider making small adjustments to your daily tech use with the following tips:

• Disconnect from all devices completely for a set block of time each day
• Avoid checking your phone immediately after the ping of a text or notification
• Silence your phone during meals and outings, especially when in the presence of friends or family
• Avoid taking your phone to bed or using it as an alarm clock

 

Are you up for the challenge? Consider taking your first step with Mute, the phone use-tracking equivalent of a Fitbit. Keep tabs on your daily screen time and how frequently you check your phone, and find ways to reclaim time from your phone each week.

If you think you may have a digital dependency, consider using a support service. GW employees and their families have access to the Wellbeing Hotline, which includes up to five free counseling sessions per person, per issue, per year with licensed network professionals. UnitedHealthcare members can take advantage of Telemental Health (PDF), which provides private mental health appointments through secure, video-calling technology.

According to the American Cancer Society, skin cancer is the most commonly diagnosed cancer in the United States. The risk of skin cancer and other health problems, including cataracts and premature wrinkles, increases with just a few serious sunburns. Protect yourself and your family this summer with these sun-safe tips.

1. Apply and reapply

Sunscreen protects your skin from the sun’s ultraviolet (UV) rays by absorbing, reflecting or scattering sunlight. The sun protection factor (SPF) rates a sunscreen’s effectiveness in providing defense against UV rays. The Mayo Clinic recommends applying a broad spectrum sunscreen (broad spectrum sunscreens protect against both UVA and UVB rays) with at least SPF 15 before heading outdoors, even on cool or slightly cloudy days. If you remain outside for an extended period of time, remember to reapply sunscreen every two hours, especially if you are swimming or sweating. Finally, keep an eye on your product’s expiration date – while most sunscreens have a shelf life of no more than three years, exposure to high temperatures can shorten the product’s shelf life.

2. Cover up

If possible, wear long pants or skirts, long-sleeve shirts and hats with wide brims. The SPF rating of a typical t-shirt is less than 15, and this value decreases when clothing is wet. Shield your eyes with sunglasses, particularly those that wrap around and block 99 to 100 percent of UVA and UVB rays. Tip: Check out the American Optometric Association’s sunglasses shopping guide for help finding protective sunglasses.

3. Find shade

Limit exposure to the sun as much as possible. Seek shade under an umbrella, tree or other shelter, particularly during the peak hours of 10 a.m. to 4 p.m. when UV radiation is at its strongest, according to the World Health Organization. Even when you are in the shade, continue to protect your skin by using sunscreen or wearing protective clothing.

4. Pay attention

According to the Centers for Disease Control and Prevention, the sun’s UV rays can damage unprotected skin in as little as 15 minutes, but you may not notice the full effect of the damage for several hours. Pay close attention to your skin for signs of turning slightly pink, and head inside if it does. Examine your skin regularly for new markings – such as moles, bumps, color changes and scaly spots – and keep an eye on moles for changes in color, size, shape or texture. Tip: Some health care providers include skin exams as part of annual wellness exams. Remember, preventive care is 100 percent covered by the GW Health Savings Plan (HSP) and the GW PPO.

5. Stay hydrated

Up to 60 percent of the human body is water, and proper hydration is critical to our health. Water helps the body regulate temperature, lubricate and cushion joints, carry waste and protect your spinal cord and other sensitive tissues. Heat and increased activity levels require a greater water intake, so make sure to drink plenty of water when you spend time outdoors. You can also stay hydrated by consuming foods with higher water content, such as cucumbers, tomatoes, watermelon and strawberries.

Each June, Men’s Health Month seeks to raise awareness of preventable health issues and encourage early detection and treatment of disease among men and boys. In line with this vision, we’ve put together five tips to improve men’s health.

1. See your doctor

According to the Centers for Disease Control and Prevention, men are less likely than women to visit the doctor and have a life expectancy of approximately five years less (PDF) than women. Preventive care screenings are crucial to helping you gage your current health status and identify any health issues before they become more serious. GW employees covered by a university medical plan receive preventive care services at no cost if the services are received in-network. Read the full preventive care guidelines for children and adults (PDF).

Need help finding a doctor? Castlight helps you find doctors and compare them by cost and quality, and is free for GW employees and their spouses and adult dependents enrolled in a university medical plan.

2. Vary your workouts

Try a mix of aerobics, strength training and stretching to keep your body guessing. GW offers free group exercise classes for faculty and staff, as well as fitness discounts. Consider biking as an alternative means of getting around the city, since GW employees can enjoy a significant Capital Bikeshare discount.

3. Focus on nutrition

Practice healthy eating habits by focusing on both the quantity and quality of your food. Control portion sizes and take advantage of healthy substitutions. For instance, substitute margarine and butter with heart-healthy olive oil, swap out simple carbohydrates for complex ones and choose low-sodium products over originals. Read 10 Secrets to Making Recipes Healthier.

4. Prioritize sleep

Aim for at least seven hours of sleep each night to improve productivity, boost energy, encourage healthy eating and reduce the risk of chronic health problems.

5. Check your head

Mental health is just as important as physical health. Learn to recognize signs and symptoms of mental health concerns, identify if you are drinking too much and find out if you have a family history of mental illness.

Telemental Health (PDF) is available through your UHC Medical Benefit, offering private mental health appointments with a network of over 3,000 providers in all 50 states – all from the comfort of home.

Recent reports of several high-profile celebrity suicides could lead to an increase in suicide and suicidal behaviors in the United States. The phenomenon is real, and it’s called suicide contagion. What is known about suicide contagion, and what can be done to prevent it?

Systematic scientific investigations on suicide contagion, or copycat suicide, were spearheaded by David Phillips in the 1970s. The largest copycat effect found was for Marilyn Monroe. When Monroe died in August 1962, with the cause listed as probable suicide, the nation reacted with grief, extensive media coverage and a wave of suicides; according to one study, suicide rates in the U.S. spiked by 12 percent compared to previous years during the month of her suicide.

Following the suicide of Robin Williams in August 2014, suicide rates in the U.S. rose by nearly 10 percent in the four months that followed.

“When I heard about Bourdain, I was sad for him and for all the people who were going to hear about it, and I am also sad for people who might be influenced by it,” said Madelyn Gould, a professor of epidemiology in child psychiatry at Columbia University, referring to the recent death of celebrity chef and travel documentarian Anthony Bourdain.

But what can be done about suicide contagion?

“Following exposure to suicide or suicidal behaviors within one’s family or peer group, suicide risk can be minimized by having family members, friends, peers, and colleagues of the victim evaluated by a mental health professional,” announced the Department of Health and Human Services. “Persons deemed at risk for suicide should then be referred for additional mental health services.”

Where and How to Get Help

If you feel that you are in immediate danger of hurting yourself or others, please call 911 or your local emergency services immediately. Other resources include your health care professional or the National Suicide Prevention Hotline at (800) 273-TALK (8255).

GW employees and their families also have access to a number of support services, including the Wellbeing Hotline, which includes up to five free counseling sessions per person, per issue, per year with licensed network professionals. Counseling sessions are available in-person, by phone or via televideo.

In addition, UnitedHealthcare (UHC) recently introduced Telemental Health (PDF), which offers private mental health appointments from the comfort of home and features a network of over 3,000 Telemental Health providers in all 50 states. The service uses secure, video-calling technology to provide real-time access to a behavioral health professional, with no travel and less wait time for appointments.

• You can reduce your wait time for mental health appointments (in-person or virtual) with Express Access. When selecting a provider from UHC’s online directory, choose a provider with a stopwatch icon next to his or her name if you need an appointment quickly; the stopwatch icon indicates to members and care advocates that the provider has agreed to offer an appointment within five business days of the request.

A wealth of mental health resources is available to you and your loved ones online at www.liveandworkwell.com, including a Mental Health Center, a Suicide Prevention Center and a Coping Center.

Moreover, UHC is offering a free emotional Public Help Line that provides access to specially-trained mental health specialists. The Public Health Line’s toll-free number is (866) 342-6892, and is available 24/7 to anyone who may be in need of help.

Read UHC’s Mental Health Support: Suicide Prevention pamphlet (PDF).

The Centers for Disease Control and Prevention (CDC) has recently announced a surge in vectorborne diseases in the United States. From 2004 to 2016, diseases spread by mosquito, flea and tick bites tripled, with Lyme disease accounting for 82 percent of cumulative reported tickborne diseases.

“Each year, more than 30,000 cases of Lyme disease are reported nationwide, while studies suggest the actual number of people diagnosed with Lyme disease is more likely about 300,000,” the CDC announced.

Lyme disease is an infection caused by bacteria called Borrelia burgdorferi. The disease is transmitted to humans through the bite of infected blacklegged ticks (or deer ticks), which must generally be attached for 36 to 48 hours before they can transmit the Lyme disease bacterium.

The risk of exposure to ticks is greatest in the woods, where they populate the leaf litter on the forest floor and the tips of grasses and shrubs. Ticks may also be carried by animals (such as deer) onto lawns and gardens, as well as into homes by pets.

Learn how to protect yourself from Lyme disease this summer with these tips

Avoid tick-infested areas, especially during the months of May, June and July. Certain states have areas where infected ticks are common.

Use insect repellant that contains 20 percent or more DEET, picaridin or IR3535 on exposed skin. Clothing (as well as tents and some camping gear) may be treated with permethrin. Many natural products may also be used to repel or kill ticks.

Perform tick checks after being outdoors, including in your yard. Removing a tick quickly (within 24 hours), greatly reduces your chances of getting Lyme disease. Remove attached ticks using fine-point tweezers and cleanse the area with an antiseptic. When performing a tick check, always check under the armpits, in the hair, behind the knees and in the groin area.

Create a tick-safe zone through landscaping to make your yard less attractive to ticks.

Bathe or shower as soon as possible after coming indoors (preferably within two hours) to rinse off any ticks that may be crawling on your skin.

Tumble dry clothing in a hot dryer for 10 minutes after coming indoors to kill any ticks that may be attached to clothing.

Learn more about preventing tick bites.

Early signs and symptoms of Lyme disease

Early Lyme disease (days to weeks) is usually marked by one or more of the following symptoms:

• Erythema migrans (bull’s eye) skin rash
• Fatigue
• Chills and fever
• Headache
• Muscle and joint pain
• Swollen lymph nodes

Treatment

Several antibiotics are effective for treating Lyme disease, and patients treated in the early stages of infection usually experience rapid and complete recovery. Timing is crucial in the treatment of Lyme disease. If you recently visited a place likely to have ticks and you develop symptoms of Lyme disease, reach out to your physician immediately.

If seeing your primary care physician is not possible, consider using Virtual Visits or visiting an urgent care center to receive lower out-of-pocket cost medical care than you would at the emergency room. Use Castlight* to compare prices and read patient reviews for doctors and medical services.

Learn more about Lyme disease, and how to prevent it, with this handy brochure created by the CDC.

*Free for GW employees and their spouses and adult dependents covered under a university medical plan.