Blog

  • Preventing Home Floods Due to Surface Water

    Preventing Home Floods Due to Surface Water

    The primary reason your basement and home can flood during a rainstorm is due to poor or blocked drainage. To protect your home and its belongings from flooding due to surface water or from water seeping into unwanted places, use the following precautionary measures.

    • Make sure that the ground area within 10 feet of your home slopes away from your home’s foundation.
    • Extend downspouts at least 10 feet from your home.
    • Direct water flow from downspouts away from your home, being careful not to discharge the water too close to adjacent property.
    • Utilize preventative landscaping to help reduce the chance of a mudslide or flooding. This might include leveling out any slopes in your yard, placing mulch in the garden to better soak up rainwater, selecting local plants that help prevent flooding and installing drainage areas near your driveway.
    • Clean the gutters and the drainage downspouts attached to your roof at least twice a year.
    • Have your roof carefully inspected at least once a year by a competent, qualified individual. Conduct maintenance and make repairs as needed.
    • If your house or commercial lot is at risk of flooding from a higher neighboring property, consider building a solid wall masonry fence on the water-vulnerable boundaries of your property.
    • Be vigilant for warning signs of an impending flood problem.

    Be Prepared

    If flooding occurs, be familiar with how to shut off electricity, gas and water at main switches and valves within your home. Knowing how to do this ahead of time will help you to react quickly and minimize potential flood damages.

    In addition, be sure to secure adequate insurance coverage to ensure financial protection in the event that a flood damages your home. However, keep in mind that most homeowners insurance policies exclude flood-related losses. That being said, contact your insurance agent to discuss additional, specialized coverage for flood-related damages. For more personal risk management guidance and homeowners insurance solutions, contact us today.

    This article is for informational purposes only and is not intended as professional advice. © 2008, 2013, 2016, 2021 Zywave, Inc. All rights reserved.
  • Smoke Detector Maintenance

    Smoke Detector Maintenance

    Smoke detectors are one of the most important safety devices you can install in your home. Once you’ve installed smoke detectors, it’s absolutely vital to test them regularly to ensure they will work during a fire. With this in mind, be sure to follow these tips to select effective smoke detectors and keep them in good condition.

    Selecting Effective Smoke Detectors
    When selecting a smoke detector, keep the following in mind:

    • Photoelectric units are better for smoldering fires—such as electrical fires in the walls—so they’re ideal for kitchens and bathrooms where these fires tend to occur.
    • Ionization units give the surrounding air an electrical charge and then measure whether the charge remains constant or if afire consumes the oxygen in the air. These units are better suited to areas where fires get out of control, such as abasement or near a furnace.

    Taking Care of Smoke Detectors
    Use these steps to ensure that your smoke detectors are working properly:

    • Press the test button on the unit and wait for it to sound.
    • Light a candle and hold it 6 inches below the detector so that the heated air will rise up into the detector.
    • If the alarm doesn’t sound within 20 seconds, blow the candle and let the smoke rise.
    • If the alarm still doesn’t sound, open the detector and clean the unit. Then, test the unit again.
    • If the detector still isn’t working, it should be replaced immediately.

    Don’t Forget About Batteries
    Replacing smoke detector batteries is critical to their usefulness. A great way to remember to change your smoke detectors’ batteries is to do so twice a year, during daylight saving time. When you set your clocks forward or back an hour, also change your smoke detectors’ batteries to keep your home and your family safe.

    Contact Lawley for more home maintenance guidance and homeowners insurance solutions.

    This article is for informational purposes only and is not intended as professional advice. © 2008, 2013, 2016, 2021 Zywave, Inc. All rights reserved.
  • Inside Medicare: How do I replace a lost social security card?

    Inside Medicare: How do I replace a lost social security card?

     Question:

    We recently discovered that we can’t find my father’s Social Security Card. How do we get a new one?

    Answer:

    Your Social Security (SS) Card is such an important piece of paper, and yet we don’t need it that often – once you are an adult you have other forms of ID that are used, like a driver’s license or work ID. Plus many individuals have memorized their SS Number, so they just say it without having to refer to the card itself.

    However, there are situations where you need to have the actual card.

    The process for getting a new SS Card is somewhat difficult and that is on purpose, to prevent identity theft. We don’t want someone who isn’t you getting a copy of your card and then acting like you and hijacking your life and potentially all you have.

    There are a couple of ways to get a new SS Card. One of the easiest ways to get a new SS Card is by heading over to your local Social Security Administration (SSA) office. Be prepared to have ID with you, and you may need your birth certificate as well to prove your identity. Once they verify your identity, they can print out a piece of paper with your SS Number on it, and then you will receive the new card in the mail in about 7 to 14 business days. So be sure to watch your mail and OPEN everything that comes. You wouldn’t want to throw your new card away assuming it’s junk mail.

    Another way to get a new SS Card is to use the SSA.gov website. To get a new SS Card online you must establish a username and password on this website. This may be something you have already done before. If you haven’t, it is quite a process, so be sure to record your user ID name and password, exactly as you typed them in. The SSA.gov website is not an easy website to join, but once established it is very useful and worth the work. In fact, you can tell your friends to establish a profile now, BEFORE they lose their SS cards, so it’s easier to get a new one if that ever happens.

    If you order your new SS Card via the website, it will take the same 7 to 14 business days to actually get the card, but again you can write down the SS Number, if you need it right away.

    I do want to offer a word of caution, because recently I had a family member use the SSA.gov website to order their SS Card. They thought they had completed the process and as they were finishing up a “pop-up” came on the screen. The pop-up was telling them they “had a couple more steps before their card was ordered.” They clicked on the pop-up and found it was a “PAID service” to help get a copy of the new SS Card. It asked them to enter their personal information and their credit card information, and they would be charged $47 to receive their new SS Card in the mail. Unfortunately, they entered their personal information and their credit card information and were charged the $47. They received a confirmation that their new SS Card has been ordered.

    Shortly after, their bank called to say they had a suspicious charge on their credit card and the bank wanted to review the situation. They called the bank back and confirmed that they did in fact authorize this $47 to get their new card. The bank reinforced that you DON’T have to PAY to get a new SS Card. But the individual insisted that it was a legitimate charge and they wanted it paid. The bank agreed to let it go through.

    Upon further investigation, we found that this is in fact a legitimate business which has an agreement with the SSA to “HELP” people order their SS Cards. BUT it is so easy to order a new card yourself, I don’t recommend using this service and paying that money unnecessarily to get your new SS Card.

    I have to say that in the end my family member received TWO SS Cards: one they ordered successfully themselves, and one that the $47 service ordered for them. That was $47 they didn’t need to spend!

    So, if the SSA office is a reasonable distance for you to drive, I believe going to the SSA office with your proof of identity makes the most sense for getting a new SS Card. That way you won’t be offered any unusual additional services at a fee, and you know exactly what you’re getting.

    At Lawley Medicare Solutions, our Medicare and Individual Health Consultants are dedicated to helping you make the most informed decisions about your healthcare needs. We offer personalized service and expert advice tailored to your unique situation. Contact us today by phone or email to schedule a consultation and ensure you’re getting the best coverage for your needs.

    Read all Inside Medicare articles HERE.

    LAWLEY HAS A TEAM DEDICATED TO MEDICARE INSURANCE!

    Our licensed Medicare & Individual Health Insurance team can help clients understand the details of Medicare insurance plans, assist with choosing the right benefits and coverage, and provide guidance when life events that affect health coverage occur. For questions, concerns, or to reach Lawley Medicare Solutions, call 716.849.8223.

  • Inside Medicare: I receive a notice telling me I have a late enrollment penalty. What should I do?

    Inside Medicare: I receive a notice telling me I have a late enrollment penalty. What should I do?

     Question:  I signed up for Medicare, evaluated my options, and signed up for additional insurance. Now, I received paperwork telling me I have a late enrollment penalty and have to pay more money for my premiums. What should I do? Do I have to pay this?

    Answer:

    The steps for getting onto Medicare are different for everyone, and the timeline to join can be different too. Every individual has a different set of variables they bring to the table when discussing Medicare and when to join.

    Most individuals become eligible for Medicare when they turn 65. If you are working and carry insurance from an employer group of more than 20 employees, you CAN stay on your employer health insurance and decline Medicare without any penalties or issues. Then when you are preparing to retire and drop the employer coverage, you’ll have a Special Enrollment Period (SEP) to sign up for Medicare. The process for signing up for Medicare after a delay like this has some unique steps, but you are allowed to use that SEP created upon leaving employer coverage to join Medicare AND pick any additional coverage.

    Once you join Medicare and add your additional plan of choice, your new insurance company will usually send paperwork to complete. This paperwork will ask why you are enrolling at this time (instead of earlier when you turned 65) and what your coverage was before.

    When signing up for Medicare deferring while on employer coverage, you should complete two forms: the 40B, which is your written request to get Medicare Part B, and the L564, which your employer completes to indicate that you did in fact have coverage through active employment and therefore qualify for the SEP to get your Medicare Part B started. You probably disclosed that information on the application for your insurance when you completed it, but these forms verify that you do in fact qualify for the SEP. If you didn’t complete and submit these forms, or based on these forms it looks like you had a gap in coverage, your new insurance company may assume you were without coverage, and therefore you might incur a Late Enrollment Penalty (LEP). This LEP will increase the cost of your coverage.

    However, in your particular situation, there is another kind of LEP that applies, and it is based on your Prescription Drug Coverage. THAT information was NOT included in either the 40B or the L564 form. Prescription Drug coverage has a different standard entirely, called the Creditable Coverage standard. This standard asks if the Prescription Drug Coverage portion of your employer insurance meets the minimum standard that Medicare Part D requires. You’ll know if you met this standard based on a document given to all employees in group coverage every year, stating that the Prescription Drug Coverage portion of their insurance meets the minimum standard (or not), called the Creditable Coverage Letter. It is an actual letter that is created by your insurance carrier and employer. It’s usually two pages long and begins with “Important Notice from (Employer’s Name) About Your Prescription Drug Coverage and Medicare.” Most individuals are NOT familiar with this and don’t remember ever receiving it in the mail.

    When your new insurance company tells you that you incurred an LEP, you can certainly work with the insurance company to eliminate the LEP, as long as you can prove proof that you had coverage from your employer plan and that is was deemed Creditable Coverage. Start by trying to find old Creditable Coverage Letters. If you don’t have one, then you can go back to your employer and ask for copies of the letter for the years that you were Medicare-eligible. Once you have those copies of the letter, you must present one for each year to your new insurance carrier. If you resolve the confusion about your prescription drug coverage, you will see your premium reduced to the usual amount.

    More and more we see individuals working beyond 65 years of age with employer health benefits and therefore choosing to defer Medicare enrollment. We also see situations where one spouse turns 65 and the other spouse is still working and carries the insurance for them both, and they can also choose to defer Medicare. These are the situations where all of these factors I’ve discussed like Creditable Coverage and SEPs come into play.

    It is important to understand the options available and rules that apply to you when eligible for Medicare at age 65. It is worth talking to professional Medicare experts to be sure you are making the correct enrollment decisions. You need to have accurate and useful information for your individual situation to be sure you are making the correct Medicare choices.

    At Lawley Medicare Solutions, our Medicare and Individual Health Consultants are dedicated to helping you make the most informed decisions about your healthcare needs. We offer personalized service and expert advice tailored to your unique situation. Contact us today by phone or email to schedule a consultation and ensure you’re getting the best coverage for your needs.

    Read all Inside Medicare articles HERE.

    LAWLEY HAS A TEAM DEDICATED TO MEDICARE INSURANCE!

    Our licensed Medicare & Individual Health Insurance team can help clients understand the details of Medicare insurance plans, assist with choosing the right benefits and coverage, and provide guidance when life events that affect health coverage occur. For questions, concerns, or to reach Lawley Medicare Solutions, call 716.849.8223.

  • Ladder Safety Month

    Ladder Safety Month

    Ladder Training & Awareness

    Training
    Provide proper training to all individuals who will be using ladders.

    • Educate users on ladder safety guidelines, best practices, and potential hazards.
    • Instruct users to read and follow all the safety information labels on the ladder.
    • Promote a culture of safety awareness where workers actively identify and report ladder safety concerns.

    Identification of Factors Known to Contribute to Falls
    Avoid factors that contribute to falls from ladders: haste or sudden movement, overreaching, lack of attention, improper climbing posture such as standing too high or straddling the ladder and carrying objects and not maintaining three points of contact.

    • Preplan – Inspect and know the hazards within your work environment.
    • Choose the correct ladder for the job – a self-supporting stepladder or a non-self-supporting leaning, single or extension ladder.

    Ladder Setup
    Ensure proper ladder setup with placement on a firm level surface, and use accessories (e.g. levelers, stabilizers, V-rung, etc.) to accommodate any irregular setup conditions.

    • Secure your ladder where possible by tying off, blocking, bracing, or having an assistant hold the ladder.
    • Never attempt to move or reposition any ladder while it is occupied.
    • Stepladders:
      • Fully open and lock spreaders.
      • Support ALL FOUR feet – no elevated feet.
    • Leanable ladders:
      • Support at all four corners – both feet and both top rails on firm surfaces.
        • Do not rest the ladder against the top rung.
      • Position at a 75° angle to avoid slide out:
        • Place your toes against the bottom of the ladder side rails and stand erect.
        • Adjust the ladder angle so you can grasp lower section rails at shoulder level with arms straight.
        • Only move or reposition a self-supporting extension ladder after retraction and from the ground.
          • Never adjust the ladder position or extended length from above.

    Ladder Climbing
    Climb slowly and deliberately.

    • Follow the three points of contact rule – face the ladder and use both hands while climbing up and down.
    • Keep both hands free for climbing. Use a towline, tool belt, or an assistant to lift tools and equipment up to the work area.

    Maintaining Balance While Working
    Maintain your balance while working and avoid sudden movements.

    • Lean into or hold onto the ladder to maintain three points of contact.
    • Keep the center of your stomach between the ladder side rails – do not overreach or lean so that you do not fall off the ladder.
    • Wear clean slip resistant work shoes.
    • Stepladders:
      • Do not stand on the top step, top cap or straddle the top.
      • Do not access another surface unless it has been secured from side movement.
    • Leaning single or extension ladders:
      • Do not stand on the top three rungs.

    Ladder Transport
    Properly secure your ladder during transport to avoid excessive wear and loading at the vehicle support points.

    Ladder Storage
    Store ladders where they are protected from unsafe materials, impact, or corrosion damage.

  • Inside Medicare: Am I eligible through a State of Emergency declaration to change my 2025 Medicare coverage?

    Inside Medicare: Am I eligible through a State of Emergency declaration to change my 2025 Medicare coverage?

    This NEW State of Emergency Rule was rescinded by Centers For Medicare Services (CMS). There may be Special Enrollment Periods available for you to use, please reach out to our Medicare Solutions Team to help you with the alternatives available to you.

     Question:

    I couldn’t change my insurance for 2025 due to a recent State of Emergency declaration, but I believe I should have made a change. Am I still able to make a change?

    Answer:

    There are many rules that apply to Original Medicare and the insurance products that go along with that coverage. One of the most important rules to understand is the time period when you are allowed to change your insurance coverage. That usually occurs during the Annual Open Enrollment Period, which is October 15 to December 7 each year. There is also a Medicare Advantage Open Enrollment Period which is open right now, from January 1 to March 31 each year.

    There are also more than 20 different Special Enrollment Periods (SEP) available to allow coverage changes due to new situations and concerns.

    One very broad SEP is “you experience an ‘exceptional circumstance.’” The most common of these “exceptional circumstances” is a State of Emergency declaration, often due to natural disasters, weather emergencies, or similar situations. This State of Emergency declaration created a situation where some individuals were unable to make the necessary adjustment to their insurance coverage when they could have made the change, and are therefore given extra time to make that decision. The State of Emergency declaration creates an additional Special Enrollment Period (SEP) that runs for a specific period of time. That period of time is defined in the State of Emergency declaration and applies to those individuals who were impacted by the situation.

    In the past, individuals who wanted to make a change using the State of Emergency SEP could do so with any broker, insurance website, the medicare.gov website, or over the phone. However, beginning in 2025, now you can ONLY use this SEP by talking with the customer service department of Medicare, using the 1-800-MEDICARE phone number.

    This change in how the State of Emergency SEP will be accessed was designed to protect individuals with Medicare and additional Medicare insurance products. Over the years, Centers for Medicare Services (CMS) has found that many seniors were receiving phone calls and mailings that prompted them to change their insurance in a way that may not have been in their best interest. A Medicare-eligible individual would receive a phone call, answer that phone call, and find that it was a salesperson talking to them about a different insurance product than what they were currently enrolled in. Later, the individual discovers that just by talking with this salesperson and answering some questions, they had been enrolled into a different insurance product. Sometimes the individual knew this was happening and sometimes they did not realize that is what happened until after they received the new cards in the mail, or it even took until they ran into problems with their insurance at the pharmacy or a doctor’s appointment.

    To me, this new rule is a positive change for those of us that work with Medicare eligible individuals. This SEP protection allows those individuals to change their insurance when they qualify for the State of Emergency SEP, but protects them from = being misled by those salespeople who would try to use the SEP to change their coverage.

    When using this State of Emergency SEP, you can still change your insurance, but you can only do so by working through the 1-800-MEDICARE helpline. Their customer service will help you to understand the products available to you, and determine if this SEP is appropriate for what you want to change.

    As I mentioned, there are more than 20 SEP’s that are available all the time for those individuals who qualify for special situations. All of those other SEP’s can be handled as usual, with an insurance broker, a company website or the medicare.gov website.

    So if you feel you have been impacted by a State of Emergency declaration in your area, or you have questions about your Medicare coverage, you can call 1-800-MEDICARE to find out more. You can continue to work with a broker or the websites as well. But if you determine you want to make a change using the State of Emergency SEP, instead of one of the other 20 available, you simply call 1-800-medicare, to make the change.

    I am pleased with this added protection for those with Medicare. It is my hope that we will see fewer repeated phone calls trying to convince you to change your insurance. I hope we see fewer individuals who get changed, when they had no intention of changing their insurance, but simply answered their phone. I hope this new protection leads to a more stable insurance situation for those on Medicare.

    At Lawley Medicare Solutions, our Medicare and Individual Health Consultants are dedicated to helping you make the most informed decisions about your healthcare needs. We offer personalized service and expert advice tailored to your unique situation. Contact us today by phone or email to schedule a consultation and ensure you’re getting the best coverage for your needs.

    Read all Inside Medicare articles HERE.

    LAWLEY HAS A TEAM DEDICATED TO MEDICARE INSURANCE!

    Our licensed Medicare & Individual Health Insurance team can help clients understand the details of Medicare insurance plans, assist with choosing the right benefits and coverage, and provide guidance when life events that affect health coverage occur. For questions, concerns, or to reach Lawley Medicare Solutions, call 716.849.8223.

  • Inside Medicare:  I can sign up for Medicare, but I don’t want to collect Social Security yet. How will I pay for the Medicare Part B premium?

    Inside Medicare: I can sign up for Medicare, but I don’t want to collect Social Security yet. How will I pay for the Medicare Part B premium?

     Question: I’m getting ready to sign up for Medicare, but I don’t want to collect Social Security yet. How will I pay for the Medicare Part B premium?

    Answer:

    Social Security and Medicare have been around for a long time, and for many of those years, individuals filed for both benefits at the same time. Now, many individuals wait to collect their Social Security Benefits until after they sign up for Medicare Part A and B.

    To understand this trend, I’ll lay out the timing: while you may start collecting Social Security as early as age 62, individuals born after 1960 don’t reach “full retirement age” (FRA) until their 67th birthday. So many newly eligible individuals opt to wait until FRA to collect Social Security. However, eligibility for Medicare insurance for most individuals starts when they turn 65. So, along the way to FRA, they’ll still need to make a Medicare insurance enrollment decision at age 65.

    So, to address your situation, let’s start by contrasting it with individuals who DO collect Social Security before they become eligible for Medicare insurance: first of all, they’ll be automatically enrolled into Medicare Parts A & B, starting the month in which they turn 65. Second, before they even turn 65, they will be mailed a Medicare ID card noting their Medicare ID number and their Part A & B start date. Third, their Medicare Part B premium of $185/ month is automatically deducted from their Social Security Benefit.

    You’ll notice that all of this happens automatically, so generally the process to sign up for Medicare insurance isn’t as complex if you are already collecting Social Security.

    So back to your situation, if you are not collecting Social Security, but you are eligible for Medicare insurance, you will NOT be automatically enrolled in Medicare Part A or B, so you’ll need to take certain steps to actively enroll in the parts of Medicare insurance that best fit your needs. Once you add Part B, you will need to pay a premium to keep it active, and again it will NOT be an automatic deduction. You pay your Part B Premium using a quarterly bill that you’ll receive, known as the CMS-500.

    The normal quarterly bill amount will be $555 – the normal $185 Part B Premium, times 3 months. Sometimes the bill that individuals receive is higher than $555. This can be for three reasons: first, your quarterly bill is determined by when your birthday month falls, so you may be billed for four months instead of three ($185 X 4= $740). This would only happen on your first bill, to get you on the normal quarterly billing schedule.

    The second reason you might be billed more would be that your income is high according to the IRS. This higher Medicare Part B premium is called an IRMAA (Income Related Monthly Adjustment Amount) and is based on your income on your tax returns two years before adding Medicare – so the 2025 IRMAA is based on your 2023 tax returns. With an IRMAA, your Medicare Part B premium could be between $259 and $628.90 per month. And, because you’d have a higher monthly premium, your quarterly bill will be higher to reflect this. Keep in mind, if you feel your income has reduced enough that you’d no longer owe an IRMAA or it should be reduced, you can request an adjustment of your IRMAA from your local Social Security Administration office. This can be based on more recent tax returns or a Life Changing Event, i.e. retirement, death of a spouse, remarriage, etc.

    The third reason your bill might be high is that you enrolled in Medicare Part B late, after you first became eligible, and you have a Late Enrollment Penalty (LEP). An LEP is based on the number of months you were late with your enrollment. It increases your monthly Part B premium by 10% for each full, consecutive 12-month period you were late to your enrollment.

    Returning to how to pay your Part B Premium, you can always send a check each quarter. However, you can use the info provided with your Part B premium bill to set up an automatic payment, like an Electronic Funds Transfer (EFT) or auto-pay with a credit card. You can also use your secure MyMedicare.gov account to pay this bill via credit card or debit card.

    Should you decide to start collecting Social Security, your Part B premium WILL automatically begin to get deducted from your monthly Benefit. At that point, you’ll stop getting a bill. Still, note that the premium will be taken out of your Social Security BEFORE it is deposited into your account.

    I’ll stress that YOU SHOULD NOT PAY YOUR PART B PREMIUM BILL LATE. The amount is certainly high, but it covers a three-month period, so it is less frequent than normal monthly bills. Remember that you can find lots of information about this bill and other Medicare topics on the www.Medicare.gov website.

    At Lawley Medicare Solutions, our Medicare and Individual Health Consultants are dedicated to helping you make the most informed decisions about your healthcare needs. We offer personalized service and expert advice tailored to your unique situation. Contact us today by phone or email to schedule a consultation and ensure you’re getting the best coverage for your needs.

    Read all Inside Medicare articles HERE.

    LAWLEY HAS A TEAM DEDICATED TO MEDICARE INSURANCE!

    Our licensed Medicare & Individual Health Insurance team can help clients understand the details of Medicare insurance plans, assist with choosing the right benefits and coverage, and provide guidance when life events that affect health coverage occur. For questions, concerns, or to reach Lawley Medicare Solutions, call 716.849.8223.

  • The Harmful Effects of Energy Drinks

    The Harmful Effects of Energy Drinks

    Energy drinks are growing in popularity to provide quick boosts when tired. These beverages contain caffeine, a central nervous stimulant. However, many energy drink options have excessive amounts of caffeine or are overused by consumers, which can create adverse health risks. Some energy drink ingredients can also contribute to other health challenges.

    This article explores the harmful effects of energy drinks and energy-boosting alternatives.

    Energy Drink Ingredients

    The U.S. Food and Drug Administration (FDA) doesn’t approve energy drinks before going to market or provide the same thorough review as prescription medications. Even though caffeine is a drug, energy drinks are often marketed as dietary supplements or conventional foods. That means product manufacturers are responsible for the safety and truth of their labeling.

    Energy drinks are packed with caffeine, stimulants and other ingredients that can affect your health. The combination of high caffeine and other stimulants can lead to increased heart rate and blood pressure. Additionally, energy drinks can contain significant amounts of added sugar or other sweeteners. The American Heart Association has linked such sugary drinks to obesity, high blood pressure and high cholesterol. These drinks can also cause tooth decay, increase the risk of Type 2 diabetes and cardiovascular disease, and contribute to insomnia, mood swings and anxiety.

    Sugar isn’t the only ingredient in many of today’s energy drinks. Additives, such as guarana, ginseng and taurine, are common and, when combined with caffeine, can cause adverse effects (e.g., headaches, dizziness and heart issues). Other lesser-known ingredients, including carnitine, glucuronolactone, inositol and Panax ginseng, are also showing up on labels. Many of these are new to commercial products, so there isn’t much research available on their side effects and safety. As such, many claims are unsubstantiated.

    Furthermore, even though some energy drinks packed with biotin, B vitamins and green tea extracts are branded as “functional beverages” that can be incorporated into one’s fitness routine, they still have potentially harmful effects.

    Negative Effects of Caffeine Consumption

    While medical experts, including the FDA, report that caffeine can be part of a healthy diet for most people, too much of it can have negative health effects. The FDA considers 400 milligrams of caffeine daily safe for most adults, but people’s sensitivity can vary. The level of caffeine in one’s diet depends on individual factors, such as body weight, medications and medical conditions. Pregnant or breastfeeding people should only consume up to 200 milligrams of caffeine daily, and there are no safe limits set for children.

    To put this in perspective, 400 milligrams is about two to three 12-ounce cups of coffee. The food industry developed the name “energy drink” to describe certain beverages. According to the FDA, energy drinks generally have 54 to 328 milligrams of caffeine per 16 fluid ounces, with a few brands containing 41 to 246 milligrams of caffeine per 12 fluid ounces.

    Symptoms of an overdose of caffeine include:

    • Dizziness
    • Diarrhea
    • Headache
    • Fever
    • Increased thirst
    • Irritability
    • Insomnia

    Other symptoms, including the following, are more severe and may require immediate medical treatment:

    • Rapid or irregular heartbeat
    • Difficulty breathing
    • Chest pain
    • Confusion
    • Convulsions
    • Vomiting

    Despite energy drinks being used as a quick fix for fatigue, their negative effects may outweigh the burst of energy you get from drinking them.

    Energy-boosting Alternatives

    Many people reach for an energy drink or caffeinated beverage to kick-start their morning or provide an afternoon boost to make it through the rest of their day. For a natural energy boost, consider the following healthy strategies as alternatives to energy drinks:

    • Drink water. If you are tired or losing focus, you may simply be dehydrated. Plain water is best, but you can also try incorporating hydrating foods, such as apples, berries and lettuce. Try to drink water when you wake up, with meals, and before, during and after workouts. Coconut water is another good alternative that is loaded with minerals, antioxidants and electrolytes.
    • Focus on your diet. Foods loaded with sugar and refined carbohydrates often offer a quick boost. However, you’d be better off incorporating grains, legumes and whole foods to provide your body with more sustainable energy. Keep in mind that fast, fried and processed food can contribute to low energy levels, so consume them in moderation.
    • Take vitamins. A vitamin or mineral deficiency could cause fatigue, so consider taking a multivitamin or supplement (e.g., B vitamins, iron and magnesium) to help your body produce energy. If you’re curious about vitamins, talk to your doctor for professional guidance.
    • Be active. Exercise can help increase your serotonin and endorphin levels, which boosts natural energy. You may find you have more energy overall if you exercise regularly.
    • Get enough sleep. Quality sleep is critical for keeping up your energy. Sleep experts recommend getting seven to nine hours of quality, restorative sleep each night. If possible, consistently go to bed and wake up at the same times on both workdays and the weekend.

    These lifestyle choices can help you naturally boost your energy levels and reduce the need for caffeinated beverages, such as energy drinks, during the day.

    Summary

    Whether you’re reaching for an energy drink during a long day at work or to prepare for a hard workout, it’s vital to understand the potential adverse health effects of these beverages. There are many natural ways to boost your energy, so try them and see how you feel.

    Talk to your doctor if you have any caffeine or health-related concerns.

  • Food Labels: The Breakdown

    Food Labels: The Breakdown

    As you eat your cereal in the morning, you notice it on the side of the box—that small, white rectangle with the jumble of words, numbers and percentages. It’s the nutrition facts label, and it breaks down what’s inside the box—everything from calories to cholesterol. Reading it can be a little confusing, but by breaking it down, you’ll have a clear understanding of the value the information provides in helping you maintain a healthy diet.

    Serving Size

    A serving size is the recommended amount of a food that should be eaten by one person. It is important to pay attention to the serving size because the item you’re eating may contain several servings. This means that if you eat an entire bag of chips that contains three servings, you’re really eating three times the calories, fat, etc., that are listed on the label.

    Calories and Calories from Fat

    This number indicates the total number of calories and the number of calories which are derived from fat that are contained in one serving of food. You should aim for getting only about 30% of your daily calories from fat.

    Percent Daily Values

    These percentages tell you how one serving of food fits, nutritionally, into a daily diet of 2,000 calories.

    Nutrient List and Amounts

    Food companies must list, at a minimum, the amount of fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, protein, vitamins A and C, calcium and iron that are contained in one serving of a product. Some labels also display trans fats. The required nutrients were chosen because they relate to current health concerns, such as coronary artery disease, diabetes, high blood pressure and obesity. Your goal should be to consume no more than 100% of the daily value for fat, cholesterol and sodium, and at least 100% of the daily values for vitamins A and C, iron and calcium.

    Percent Daily Values Footnote

    This shows the maximum amounts of total fat, saturated fat, cholesterol and sodium, as well as target amounts for total carbohydrates and fiber, that should be consumed each day. This is based on a suggested diet of 2,000 calories. Keep in mind that necessary calorie amounts vary for each individual.

    Reading food labels is a crucial part of maintaining healthy eating habits. It allows you to make informed choices about the foods you eat and compare the nutritional value of different foods. A good diet and an active lifestyle can help your body stay healthy and disease-free.

  • Protect Your Kidney Health

    Protect Your Kidney Health

    Kidneys are your body’s way of filtering waste, water and other impurities from your blood.

    In addition to that, your kidneys perform other vital functions, such as controlling blood pressure and red blood cell production. Today, 1 in 3 U.S. adults are at risk of developing chronic kidney disease (CKD). Factors such as high blood pressure, age and family history of kidney failure increase your chances of developing CKD.

    Consider the following tips to help keep your kidneys healthy:

    • Get tested. More than 1 in 7 adults have CKD, but many are unaware they have it. Regular screening for kidney damage or disease allows you to monitor your kidneys’ health and prevent future damage.
    • Eat a low-sodium diet. Sauces, lunch meats, and processed foods are high in sodium, so consider low-salt or homemade options. Also, use herbs and spices instead of salt to add flavor to your food.
    • Stay hydrated. Water flushes sodium and toxins from your kidneys, lowering your risk of chronic kidney disease. According to the latest guidelines, men should drink about 15.5 cups of water daily, and women need 11.5 cups.
    • Limit nonsteroidal anti-inflammatory drugs (NSAIDs). Heavy or regular use of NSAIDs, including naproxen or ibuprofen, can cause kidney damage. Follow dosage recommendations and consult your doctor about pain management alternatives.
    • Exercise regularly. Just 30 minutes a day of exercise can reduce your risk of kidney disease. Exercising helps lower your blood pressure and boost heart health, both of which are critical in preventing kidney damage.