If stress is impacting your well-being, consider reaching out to a Kern Legacy-contracted behavioral health specialist by calling the phone number on the back of your ID card or visiting www.kerncountyhealthbenefits.com. Your Kern County Employee Assistance Program (EAP) is also available to support you. You can access services 24/7 by calling 844-416-6386 or by visiting www.anthemeap.com/county-of-kern. If you are experiencing a crisis, please go to the nearest emergency room or call 988 to reach the 988 Suicide & Crisis Lifeline. SUMMER 2026 Kern Legacy Health Plans What to know about stress Stress can harm your physical and emotional health. That’s why it’s important to know the signs that stress is affecting you— and how to cope. What is stress? When you face a problem or threat, your body releases stress hormones. They make your heart beat faster and increase your blood sugar and blood pressure to help you react quickly in an emergency. Everyone experiences stress at times. But long-term stress can lead to health problems. Long-term stress might be caused by: ● Daily pressures, such as bills, your job and other day-to-day challenges. ● Major life events, like getting divorced or losing a job. ● Trauma, such as experiencing a war, earthquake or severe injury. Spot the symptoms of stress You may feel emotional symptoms of stress, such as irritability, depression and difficulty focusing. You might have physical problems as well, such as an upset stomach or tense muscles. Over time, stress can lead to health problems like high blood pressure or a weakened immune system. It can make it hard to stay at a healthy weight. And it can cause headaches and problems with sleep. How to cope You can take steps to reduce your stress. Try these simple strategies. ● Adjust your schedule. Plan time for yourself. ● Choose healthy foods. Eating well can help you stay healthy. ● Get plenty of ZZZs. Sleep helps your body heal. ● Give caffeine a break. Too much can make you feel jittery or anxious. ● Make a move. Exercise can ease tension. ● Plan ahead. Decide how you will handle a stressful family gathering, for example. ● Relax your muscles and your mind. Try simple stretches or mindful breathing. ● Talk to your inner circle. Ask your family and friends for support. Sources: American Academy of Family Physicians; National Library of Medicine; U.S. Department of Health and Human Services; U.S. Food and Drug Administration Mental Health Awareness Month MAY When to seek help...
Stay cool in extreme heat Summer sun can be a lot of fun. But summertime heat waves—also called extreme heat events—aren’t so fun. They’re uncomfortable and dangerous, sometimes causing illness or even death. Anyone can be harmed by exposure to extreme heat. But some people are especially vulnerable: ● Older adults (65+). ● Infants and children. ● People with chronic medical conditions. ● People without air conditioning. ● Athletes. ● Outdoor workers. ● Pregnant people. Signs of heat-related illness If you do have to be out during an extreme heat event, knowing the signs and symptoms of heat exhaustion and heatstroke is key. It could even be lifesaving. You may have heat exhaustion if you experience: ● Muscle cramps. ● Heavy sweating. ● Pale or cold skin. ● Weakness and/or confusion. ● Dizziness. ● Headache. ● Nausea or vomiting. ● Fast heartbeat. ● Dark-colored urine. Heatstroke, the more serious of the two conditions, includes symptoms like: ● High temperature of 104 degrees or above. ● Flushed, red skin. ● Absence of sweating. ● Difficulty breathing. ● Fainting. ● Seizures. If you or a loved one has any of these symptoms, immediately get to a cool place. If you can’t get to an air-conditioned building, at least find some shade. Once there: ● Lie down and elevate the legs to get blood flowing to the heart. ● Remove tight or extra clothing. ● Place cool, wet towels on the skin, or take a cool (not cold) bath to lower internal body temperature. ● Take small sips of fluids like water or a sports drink. Don’t drink anything with caffeine or alcohol. Get emergency help if symptoms don’t improve or you still have a fever of 102 degrees after 30 minutes of initial treatment. If you or someone else goes into shock, faints, has seizures or isn’t breathing, call 911 immediately and begin CPR on the person who isn’t breathing. If you’ve experienced a heat-related illness, be sure to rest and let your body recover. You’ll be more sensitive to heat for about a week afterward. Stay cool, and avoid exercise. Ask your doctor when it’s safe to return to your regular routine. Sources: American Academy of Family Physicians; Centers for Disease Control and Prevention; Federal Emergency Management Agency Use plenty of sunscreen. Apply broad-spectrum sunscreen with at least SPF 30 when you go outside. Have a first aid kit. Keep a kit in your car for emergencies. Don’t leave your pet in the car. Cracking the windows won’t stop the car from quickly reaching dangerous temperatures. Don’t let young children light fireworks. Consider enjoying a public fireworks show instead of lighting fireworks yourself. Keep an eye on the grill. Watch out for kids and pets. And use long-handled utensils to protect yourself. Supervise children near water. A struggling swimmer can submerge in as little as 20 seconds. Sources: American Cancer Society; American Red Cross; Centers for Disease Control and Prevention; U.S. Fire Administration summer safety steps 6 For questions regarding your urgent care or emergency room benefits or for assistance locating a contracted facility, please contact Member Services using the phone number listed on the back of your ID card. Additional resources and up-to-date information are also available at www.kerncountyhealthbenefits.com. Our team is here to help ensure that you receive the care you need in the most appropriate setting.
Easy exercises for adults Take some laps indoors. Walking is aerobic exercise, the type that improves stamina, heart health and more. If you have access to a treadmill, take a walk while watching TV. Shopping malls are also great for walking briskly indoors. Boost your balance one leg at a time. Balance training may help you avoid falls, which are more common among seniors. Standing and lifting each leg for 10 seconds at a time is a simple balance exercise. Strike a pose. Age and diseases, like arthritis, can make joints and muscles less limber. Stretching exercises, like yoga, can improve flexibility. Join the resistance. Resistance bands are stretchy, elastic bands you can use for strength training instead of free weights. Pull up a chair. If you have limited mobility, consider doing different types of exercises in a chair. For example, you might try stretches, chair yoga or tai chi, and lifting hand weights. Sources: AARP; National Council on Aging; National Institute on Aging; HelpGuide Stay strong as you age If you want to do what you can to support healthy aging, make sure you’re getting your exercise—including regular strength training. It’s never too late to start. Why strength training matters Strength training—also called resistance exercise—helps keep your body healthy and strong. That’s important as you age, since muscle mass naturally declines as you get older. When you are stronger, it’s easier to safely move around, climb stairs and perform other tasks, like carrying groceries. Resistance exercise may also help you: ● Keep your bones strong. It may even help prevent or delay osteoporosis. ● Maintain a healthy weight by helping your body burn calories more efficiently. ● Reduce your risk of falling by improving your balance and muscle control. In other words, strength training may help you live longer and better and stay independent in your home. Adding strength training to the mix For greater overall benefits, you’ll want to incorporate strength training into a well-rounded exercise program that includes aerobic exercises (like brisk walking) and exercises that boost your balance (like standing on one leg). And you can do strength training without joining a gym. Here’s how: Use your own body weight for resistance. Try pushups, pullups, situps, planks, squats and lunges. Use resistance bands. Resistance bands are stretchy, often elastic bands that create tension and resistant pressure when you pull on them. Resistance bands work much like lifting free weights to strengthen your muscles. Lift weights. Use handheld dumbbells or a weight machine. Try yoga or tai chi. Certain poses can improve your strength and balance at the same time. Getting started These tips can help you start strength training—and stick to your routine. Talk to your provider, especially if you haven’t been active in a while or if you have a health condition. Do strength exercises two to three times a week. Aim to do at least one full set of each exercise. A set is eight to 12 repetitions, or reps, of an activity—for instance, one situp is one rep. Start slowly. Use lighter weights and do fewer reps at first. Work on different muscle groups, including your chest, arms, legs and shoulders. Sources: American College of Sports Medicine; American Council on Exercise; Centers for Disease Control and Prevention; National Institute on Aging
Your second brain Your brain and gut are connected via signals sent along the vagus nerve. They work together to maintain proper digestion, cognitive function and mood. They also help control immune system function and sensitivity to pain. The gut acts as a second brain by sending signals to your brain when it senses inflammation. Inflammation is a normal response to pain, illness or injury, but at chronic levels, it can damage your physical and mental health. Good gut health can reduce inflammation, which in turn boosts your mood and ability to concentrate. Snack smart for better mind-gut health The right snack habits can help keep you feeling fueled and attentive all day long. Try these ideas: Balance your snacks. Choose a protein-fiber combination, such as hummus and carrots or unsweetened yogurt and fruit. Snack when the sun is up. Nighttime snacking, especially high-fat snacks, can contribute to obesity. Eat regularly. Enjoying a small snack every three to four hours can help maintain good blood sugar levels and increase focus. Hydrate. Water is healthiest; black coffee and unsweetened tea are good too. Experts recommend about 91 ounces of fluids per day for women and about 125 ounces per day for men. Sources: American Cancer Society; American Heart Association; American Institute for Cancer Research; American Psychological Association; Celiac Disease Foundation; HelpGuide; International Food Information Council; International Foundation for Gastrointestinal Disorders; National Institute on Aging; National Institutes of Health How digestion affects you at work What’s so wholesome about whole grains? You might not give much thought to the grains in your morning toast or evening side of rice—but they matter more than you think. Whole grains are nutritional powerhouses compared to refined grains. And it’s not only about fiber—whole grains help support your heart, digestion and long-term health. If you have questions about nutrition, make an appointment with one of our providers. For a full list of contracted providers, call the phone number on the back of your ID card or visit www.kerncountyhealthbenefits.com. Sources: American Heart Association; Arthritis Foundation; International Food Information Council; National Heart, Lung, and Blood Institute At work, it’s vital to feel awake and focused. If you don’t, your diet may be to blame. The foods you choose play an important role in your digestion, energy level and mental state. Digestion facts Your digestive system consists of organs, nerves and hormones. Its job is to break down the proteins, fats and carbohydrates you eat and extract essential nutrients for your cells to absorb. Many things can derail digestion, including: ● Eating too much or too often. ● Eating too many highly processed foods. ● Eating at night. ● Not drinking enough fluids. ● Having high stress levels.
How long ago was your last preventive screening? Been a while? Guys, now’s a great time to check back in on your health. Preventive screenings are used by doctors to check for health conditions before they cause symptoms. Preventive cancer screenings can often find problems early, which can mean better treatment options and higher survival rates. Don’t skip these screenings Which cancer screenings do you need? It depends on your personal risk factors. Talk to your doctor about the screening schedule that’s right for you. These screenings are must-haves for most men at average risk: Prostate cancer screening. A prostatespecific antigen (PSA) blood test is used— often along with a digital rectal exam—to screen for prostate cancer. The American Cancer Society (ACS) recommends discussing the benefits and risks of PSA testing with your doctor starting at age 50, if you’re at average risk for prostate cancer. Those at higher risk, such as African American men and men with a family history of prostate cancer, may need to begin screening earlier. Colorectal cancer screening. Several tests exist to screen for cancer of the colon and rectum, including: ● Stool tests. ● Virtual colonoscopy. ● Sigmoidoscopy. ● Colonoscopy. Men at average risk should be screened regularly beginning at age 45. The time between testing may vary based on the test option you choose. Lung cancer screening. Doctors look for lung cancer using an imaging test called low-dose computed tomography. The ACS recommends annual testing if you meet all three of these criteria: ● You’re 50 to 80 years old. ● You currently smoke or stopped smoking within the past 15 years. ● You have a 20-pack-year smoking history. Get to know your body Self-exams, while not usually included as part of routine screening recommendations, can still play a role in preventing cancer. Knowing your body well can help you notice changes that may indicate cancer, even before you have symptoms. Such self-checks include: Skin cancer self-exam. Experts don’t agree on recommendations for regular skin cancer screening, but the ACS encourages men to be familiar with their own skin and check it regularly for changes or new growths. Your doctor may also perform skin exams as part of your routine wellness visits. Any changes you or your doctor find can be examined by a dermatologist. Testicular cancer self-exam. There’s currently no standard screening test for testicular cancer because it’s rare and very treatable. Testicular cancer is diagnosed most often in men ages 20 to 39, and the number of new cases has doubled in the last 40 years. Regular self-exams may help you catch lumps that may be cancerous early. Sources: American Cancer Society; Centers for Disease Control and Prevention; National Cancer Institute; U.S. Preventive Services Task Force Other cancer screenings Some men have risk factors that raise their odds of developing other types of cancer. Talk to your doctor about your family history and your risk factors for these cancers. Your doctor can help you decide when to get screened and the type of screenings you need to keep your health on track. Visit www.kerncountyhealthbenefits.com for a full list of contracted providers, or call the phone number on the back of your ID card for assistance. Men’s guide to cancer screenings
Standard U.S. Postage PAID Yakima, WA Permit No. 157 KERN LEGACY HEALTH PLANS 1115 Truxtun Avenue, First Floor Bakersfield, CA 93301 A LEGACY OF GOOD HEALTH is published as a community service for the friends and members of KERN LEGACY HEALTH PLANS, 1115 Truxtun Ave., First Floor, Bakersfield, CA 93301, telephone 661-868-3182. Information in A LEGACY OF GOOD HEALTH comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. 2026 © Coffey Communications, Inc. All rights reserved. Kern Legacy Health Plans Make water safety a family affair! Help everyone be safe and confident with these tips. Invest in lessons for the family. Everyone should learn how to swim. Invite a swim buddy. Not even strong swimmers should be alone. Keep an eagle eye on kiddos. Avoid distractions, like texting or reading, while supervising swimmers. Practice touch supervision. Always keep little ones and weak swimmers within arm’s reach. Learn CPR. It’s a lifesaving skill to have in case of emergency. Sources: American Red Cross; Safe Kids Worldwide Water safety 101 There is no better way to stay cool, have a fun time with family and be active in hot months than water recreation. Water parks, pools, lakes and beaches are great summer destinations. Stay safe and enjoy the water by following these safety tips: ● Learn how to swim. You and your children must learn to swim. Drowning is one of the leading causes of death in children ages 1 to 4. ● Supervise children. Stay alert when children are in or around water. Consider safety features such as fences, locks, pool covers and pool alarms. ● Use the buddy system. Bring a friend when you head into the water. ● Check for hazards. While the water at the beach may look inviting, be aware of your surroundings. And always keep an eye out for the weather and potential hazards, like strong currents. ● Exercise caution. Follow the rules of the beach or pool. Stay within your depth and comfort level in the water, and swim in designated areas only. ● Wear a life jacket. Flotation devices, such as life jackets, can save lives. Do not rely on air-filled or foam toys such as water wings, noodles or inner tubes, as these are not safety devices. ● Know the risks of alcohol. Drinking alcohol or taking drugs can interfere with your judgment and coordination, making swimming very risky. ● Learn CPR. Knowing how to perform CPR can be a lifesaving skill. Talk to a primary care provider before engaging in any water activity while taking medication for anxiety or other mental health issues. Certain medications may interfere with your balance, coordination and judgment, making swimming difficult. Sources: American Academy of Pediatrics; Centers for Disease Control and Prevention; U.S. Department of Agriculture
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