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Month: January 2025
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2 min read
2 MIN READ
MARCH 2025
Can’t sleep? Try Sleepio
A good night’s sleep is one of the best things you can do for your physical and mental health. But if you’re like a lot of Costco employees, you may have a varying work schedule, and may not have the same start and end to each day. That can make it harder to fall asleep — and stay asleep — night after night. This can take a toll on your body and mind, putting you at risk for mental health issues, obesity, diabetes and heart disease. Your new free benefit Sleepio can help.
Looking for more? Find other articles below
Sleepio is here
Sleepio is a six-week guided online program for better sleep. It’s tailored to you and simple to use. Clinical studies have shown the program improves the sleep of those who use it.
Here’s how to join:
- Complete the coverage check at sleepio.bighealth.com/Costco
- Click the link in the confirmation email you receive to download the Sleepio app and create your account
Note: Make sure you start the process by registering on the Sleepio website. There are two Sleepio apps, and the link in the confirmation email will send you to the right one.
Here’s how it works:
- You start by taking an in-app baseline sleep quiz to determine your sleep habits and challenges.
- You then get access to a personalized care plan.
- In just 5 minutes a day, you’ll learn effective ways to get better sleep, including a wind-down routine, relaxation exercises and ways to calm your thoughts.
- You’ll better understand why you have sleep problems, what makes them worse and how to get back to better sleep for good.
Sleepio is available at no cost to you and your family members age 18 or older enrolled in a Costco medical plan. Get help to clear your mind, get better sleep and have better days in just six weeks. Learn more at sleepio.bighealth.com/Costco.
4 tips for more zzzzzzs
- Eat healthy. A varied diet with plenty of vitamins, minerals and antioxidants makes a major contribution to your immune system, overall health – and sleep. Dietitians recommend 3-5 servings of different fruits and vegetables each day.
- Power down. Avoid cell phones, TVs and computers in the hour or two before bedtime. Limit caffeine to the start of your day.
- Establish a bedtime routine. Take a warm shower or bath. Listen to calming music. Having a routine helps condition your mind and body for sleep.
- Protect your time and energy. Trying to do too much or be everything to everyone can cause stress and anxiety and affect your sleep. Set boundaries if you’re over-extended and make time to unwind and do the things you enjoy.
Sources:
National Sleep Foundation. The link between nutrition and sleep.
Check out these sleep and diet resources.
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2 MIN READ
MARCH 2025
3 sleeping positions that ease pain
When you don’t get enough sleep, your body feels pain more intensely and takes longer to heal. Finding a comfortable sleep position can be challenging. Here are three to try.
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A pillow in the right place can make all the difference
Back sleeping
Many people find that sleeping on their back is the best position to relieve discomfort. When you’re on your back, your weight is evenly distributed throughout your body.
- Lie on your back.
- Place a pillow under your knees. This keeps your knees and hips in a loose, mid-range position.
For your head pillow: Choose one that feels comfortable to you. You’ll want to keep your neck straight, which you can do with a thin style or memory foam pillow.
Stomach sleeping
If you like sleeping on your stomach:
- Place a pillow under your pelvis and lower belly.
- Make sure your feet are comfortable. You can try letting them hang over the edge of your bed, or place a pillow below your shins.
If you like sleeping on your stomach but find the pillow uncomfortable, try sleeping on your side while holding a body pillow. This gives your back more support.
For your head pillow: You may decide to skip a head pillow or choose one that’s a bit flatter.
Side sleeping
If you’re a side sleeper or want to try side sleeping:
- Allow the right or left side of your body, including your shoulder, to make contact with your mattress.
- Place a pillow or rolled-up towel (about the size of your fist) between your knees to support your hips and back.
- If there’s a gap between your waist and the mattress, add another small pillow or rolled-up towel.
For your head pillow: Rest your head on a firm, rather than soft, pillow.
Try not to sleep on the same side every time or in the same position. Changing positions relieves pressure on certain parts of your body for pain-free sleep.
Check out these sleep resources.
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2 min read
2 MIN READ
MARCH 2025
Get to know your gut microbiome
More than 40,000 Costco employees and family members are living with gut health issues. Many have been suffering in silence. Poor gut health can take a toll on your physical and mental health. But there’s help. Join the 13,000+ who have started using Cylinder*, your free digestive health program.
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What’s a gut microbiome?
Your gut microbiome is the community of “good” and “bad” bacteria that live inside your stomach and intestines. They help you digest food, fight off germs and maintain a healthy weight. If your body doesn’t have enough good bacteria, bad bacteria can thrive, causing a range of health issues:
| Digestive issues | Skin conditions | Mental health issues | Other health problems |
|---|---|---|---|
| Bloating/gas | Eczema | Anxiety | Headaches |
| Constipation | Psoriasis | Depression | Fatigue |
| Diarrhea | Rosacea | Mood swings | Joint pain |
| Heartburn | Acne | Inflammation | |
| Irritable Bowel Syndrome (IBS) | Rheumatoid arthritis | ||
| Food sensitivities | Allergies |
Cylinder: Learn about your gut health
Cylinder, your no-cost digestive health benefit, offers:
- A free at-home GutCheck microbiome health test to measure the good and bad bacteria in your gut
- Access to a team of experts, including a registered dietician and health coach, who can help you identify triggers and find symptom relief
Sign up at Go.CylinderHealth.com/Costco (access code: Costco) or call 888‑246‑5019. The program is available at no cost to employees and dependents age 18+ enrolled in a Costco medical plan. No diagnosis is needed to get started.
Foods that can help
When you feed your body, you’re also feeding the bacteria that live in your gut, helping them thrive. As a general rule, they’re healthy eaters. Try adding more whole foods to your diet and make sure you stay hydrated.
Foods that can hurt
As much as possible, try avoiding processed foods, such as:
Did you know? Cylinder can also help with colorectal cancer prevention by getting you ready for screenings, navigating appointments and helping you make lifestyle changes that can prevent cancer. Get started today.
*Cylinder is not available in Puerto Rico.
Source:
Johns Hopkins Medicine. Eating for your gut.
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2 MIN WATCH
MARCH 2025
Cylinder: Hear from Costco employees
How often have you heard “you are what you eat”? That’s because what you eat has such a big impact on your physical and mental health. Listen to these Costco employees as they share their experience with Cylinder*, the new free digestive health program.
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Show transcript
Cylinder is available now
Order your free gut microbiome health test with Cylinder, your free digestive health program. Learn about the good and bad bacteria in your gut, then connect with a registered dietitian and health coach to identify triggers that cause gut issues to help relieve your symptoms.
888-246-5019 | Go.CylinderHealth.com/Costco | Access code: Costco | Age 18+
*Cylinder is not available in Puerto Rico.
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1 min read
1 MIN READ
MARCH 2025
Chickpea-avocado toast
This take on popular avocado toast is a gut health powerhouse. Avocados give you fiber, healthy fats and potassium to help promote healthy digestion. Chickpeas supply more fiber and protein to keep you feeling full until your next meal. Plus, combining these two ingredients creates a nice texture for the otherwise smooth spread.
Ingredients: 6
Prep Time: 15 min | Total Time: 15 min
Serves: 2
Ingredients:
1 small, ripe avocado, pitted and peeled
3 tablespoons salsa verde
⅛ teaspoon table salt
½ cup cooked canned chickpeas, rinsed and drained
2 slices light whole grain bread, toasted
⅛ teaspoon crushed red pepper flakes
Directions:
Step 1
In a medium bowl, use a fork to mash the avocado, salsa and salt until mostly smooth.
Step 2
Add the chickpeas and mash to combine.
Step 3
Divide the chickpea-avocado mixture between the toasts and spread evenly. Sprinkle with red pepper flakes.
Nutrition
Serving size: 1 toast | Calories: 215 | Total fat: 11 g | Saturated fat: 2 g | Sodium: 557 mg | Total carbohydrates: 26 g | Fiber: 11 g | Protein: 7 g
Source: WeightWatchers
Costco employees can join WeightWatchers for as low as $9 per month, and spouses/domestic partners and dependents can join for as low as $14.50 each per month. Participants must be age 18 or older to join. Sign up at WW.com/Costco or call 866-204-2885.
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February 2025: Preventive Care
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3 min read
3 MIN READ
FEBRUARY 2025
Catch conditions early when they’re easier to treat
Skin cancer and breast cancer are the two most common cancers among Costco employees. More than 6,000 employees and their family members are dealing with skin cancer. Nearly 1,800 have been diagnosed with breast cancer. Find out how you can catch these conditions early, when treatment is most effective.
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The power of preventive care
Preventive services such as annual physical exams and mammograms are powerful weapons in fighting these cancers. A recent study shows that regular mammograms reduce the risk of dying from breast cancer by 50%.1 Only 21% of Costco employees and family members get all of their recommended preventive services each year. Are you up to date on your preventive care?
Routine preventive care helps you stay ahead of illness and disease so you can be your best. Preventive care includes services such as your annual physical, certain blood tests, cancer screenings and vaccines, even dental cleanings and vision exams. This kind of care helps you and your doctor know how you’re doing. Most importantly, it can catch a health condition in its earliest stages, when it’s easier to treat.
How to find a PCP
Employees and their family members enrolled in a Costco medical plan can find an in-network primary care provider by visiting Costcobenefits.com and clicking “Find a Doctor” under Health & Wellness.
Mainland employees can learn more about how to find the PCP that’s right for them in this Aetna ID card update:
Aetna ID card update for mainland employees
To make it easier for you and your family members enrolled in an Aetna medical plan to access preventive care, your new Aetna ID card will have a PCP listed for you and each family member.
Here are a few other things to know:
- Your plan hasn’t changed. It’s not an HMO. You are not required to see the PCP on your ID card and your plan doesn’t require a referral to see a specialist.
- Your PCP was carefully selected. If you’ve seen a PCP in the last two years, we’ve added the most recent PCP or practice name to your card.
- If you haven’t, we looked for PCPs accepting new patients within 25 miles who have met the Aetna Smart Compare® high standards for care.
- You can change your PCP at any time, and as many times as you need, by calling your Aetna Health Concierge* at 800-814-3543 (TTY: 711).
- If you change your PCP, we’ll send you a new card. Your digital ID card will be available on your Aetna member website the next day.
- Note: If you see a physician’s assistant (PA) or nurse practitioner (NP), you may see the supervising physician’s name or the practice name on your card.
Your PCP is your partner in good health
Your primary care physician (PCP) is your first stop for preventive care. They can give you your annual physical and order blood work, tests and screenings.
Here are some recommended preventive services. Your age, gender, and family and personal medical histories can make a difference in which services you need and when to start them. Ask your doctor what’s right for you.
Don’t forget about dental and vision exams
Learn more about what regular dental care can do for you here.
It’s important to get an annual eye exam, even if you have perfect 20/20 vision. Eye exams can help catch brain tumors, cancer, heart disease and more. In 2024, over 100,000 Costco employees and family members got their annual eye exam. Nearly 3,400 discovered a condition they didn’t know about, giving them the opportunity to seek care. The most common conditions were:
- High blood pressure or cholesterol
- Diabetes
- Cataracts
- Glaucoma
Employees and their family members enrolled in a Costco medical plan are automatically enrolled in vision coverage.
The plan will pay:
- Up to $80 for your annual refractive eye exam
- $175 toward the purchase of prescribed eyewear every year (you don’t have to spend it all at once)
You also get $1,750 toward the purchase of prescribed medically necessary hearing aids every four years.
Protect your health by quitting tobacco or nicotine for good
If you use tobacco and/or nicotine, think about making this your year to quit. The Costco Tobacco & Nicotine Cessation Program can provide the support you need with a plan personalized for you. You’ve got so much to gain once you stop smoking, using tobacco or vaping, including:
- A lower risk for heart attack and certain cancers
- Improved blood flow
- Better lung function
- A lower risk for gum disease, tooth loss, dry eye syndrome and cataracts
And that’s just a start. Imagine climbing stairs or playing with the kids and not being out of breath. Even food tastes better! Visit Costcobenefits.com and click “Quit Tobacco” under Health & Wellness to start your journey to quitting for good.
1American Association for Cancer Research. Mammography screening and risk of breast cancer death: a population-based case-control study.
*Available to mainland employees only.
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