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For Black History Month, we’re recognizing pivotal Black leaders in healthcare who’ve paved the way forward for our country and the Black community.

Services that reduce travel and encourage social distancing are now more essential than ever, not only for vulnerable populations but all of us as members of our communities. Alto’s free same-day doorstep delivery ensures you have safe and reliable access to medications in this time of uncertainty. 

Hear first-hand from members of the Alto technology teams.

Alto / Blog

Here’s why healthy habits are key to improving your health and six ideas to try when you need some “me time.”

6 Science-Backed Ideas for Healthy Living

We know that taking care of our well-being is important, but when work deadlines are calling or the family needs your attention, your own wellness can easily fall to the bottom of your priority list. Fortunately, many healthy lifestyle habits don’t require much time or money, and can even be an enjoyable break from your everyday to-dos. Here’s why healthy habits are key to improving your health and six ideas to try when you need some “me time.”

When we’re overworked, stressed-out, or exhausted, it can be difficult to take care of our own daily maintenance tasks, let alone do activities we enjoy or make time to help others. And when we neglect our own care, it can leave us feeling burnt out, anxious, or depressed—states that affect everything from our performance at work to our relationships at home. 

Studies suggest that carving out “me time” is a key part of a healthy lifestyle. Healthier habits and lifestyle adjustments have been linked to lower levels of stress and higher quality of life, as well as lower levels of morbidity and reduced healthcare costs. And it can start with just a few minutes a day and cost nothing. Here are six science-backed lifestyle practices that your current (and future) self may thank you for. 

1. Practice meditation and mindfulness. 
You don’t need to ascribe to a certain religion or spend a month on a far-flung retreat to meditate or reap its benefits. Numerous studies suggest that even a few minutes a day of meditation can have many health benefits—from helping reduce anxious and stressful thoughts to curbing insomnia. Apps like Headspace or Insight Timer offer meditation basics at low or no cost. You can also ask at your workplace to see if services like Modern Health are offered. 
2. Try breathing practices. 
We know breathing is essential to life, but since it happens automatically, many of us don’t pay much attention to it. But research suggests that certain breathing techniques can help improve everything from your focus to your sleep. Studies have also found that practices like nasal breathing and pursed-lip breathing, as well as the deeper diaphragmatic breathing involved in yoga practices can be helpful in managing symptoms of chronic obstructive pulmonary disease (COPD) as well as asthma. 
3. Cook a meal at home. 
From picking out a new recipe to gathering all the ingredients, cooking at home for yourself or for others can be a relaxing multi-sensory wellness practice. It’s also often a healthier option than grabbing take-out. For this reason, studies suggest it as a top self-care practice to help those with diabetes avoid hospital visits and other health implications.
4. Do something creative. 
When it comes to the arts, you don’t need to have mastered a craft to enjoy it. The act of expressing in an artistic way can be enjoyable regardless of the outcome. And studies show that doing something creative—strumming a guitar, singing to yourself in the shower, or writing creatively—can boost your mood and emotional health as well as contribute to reducing stress and feelings of depression.

6. Stay on top of your medications. 
While this may seem obvious, forgetting to take essential medications is more common than you might think. In fact, studies have shown that up to 20-30% of medications are never filled, and that nearly 50% of medications for chronic disease aren’t taken as prescribed.  Alto can help make sure your prescriptions are delivered on time, as well as connect you with a pharmacist to answer any questions about dosage or side effects.

It's essential to be your own advocate when it comes to your health and well-being, and we’re here to support you with exceptional pharmacy care every step of the way. Talking with your healthcare provider about healthier habits and lifestyle adjustments can be just as important as discussing your medications. 

Our team of patient care pharmacists at Alto is available to chat whenever questions come up. Feel free to reach out any time via text or phone at 1-800-874-5881, or in-app messaging.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Despite its reputation, cholesterol is not inherently bad. Our pharmacists explain what is meant by good and bad cholesterol and how to maintain healthy cholesterol levels.

Cholesterol 101: The Good vs. The Bad (And What to Do About It)

Despite its reputation, cholesterol is not inherently bad. In fact, some cholesterol is not only good but necessary for our health. Your body needs cholesterol to build cells, help with digestion, and produce hormones. The problem comes when you have too much of the bad type of cholesterol. This can put you at risk for coronary heart disease, a heart attack, or a stroke. Here’s what you need to know to help keep your cholesterol levels in check and healthy. 

Cholesterol is a soft, waxy, fat-like substance that’s found in your bloodstream and in your cells. Since it doesn’t dissolve in the blood, proteins—called lipoproteins—carry cholesterol to where it is needed in the body. Lipoproteins are made up of cholesterol and triglycerides, which are a type of fat the body uses as an energy source, just like carbohydrates. 

Cholesterol comes from two sources: your liver and certain foods you eat, like meat, poultry, and dairy. Your liver, however, makes all the cholesterol your body needs for your cells, digestion, and hormones.

What is meant by good and bad cholesterol?

There are two types of cholesterol: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is also called “bad cholesterol” because it can build up on the walls of your blood vessels, increasing your risk of a heart attack or stroke. HDL, on the other hand, is considered “good cholesterol” because it can help clear these buildups by removing the bad cholesterol from your body.

Higher levels of HDL cholesterol are associated with a lower risk of atherosclerosis, heart disease, and stroke. So, in general, you want to have higher HDL levels and lower LDL levels to keep your heart healthy. A blood test can measure the amount of each type of cholesterol in your blood. In general, the Cleveland Clinic recommends that you keep your total cholesterol under 200 mg/dL, your LDL cholesterol under 100 mg/dL and your HDL cholesterol over 50 mg/DL for women and under 40 mg/dL for men.

How can I maintain healthy cholesterol levels?

Keeping your cholesterol levels in check and maintaining good heart health primarily comes down to your diet and lifestyle. Here are the American Heart Association’s (AHA) recommendations for what to load up on and what to avoid. 

Whole-grain foods (bread, pasta, brown rice)

Lean meats and poultry without skin. If you choose red meat and pork, select “loin” and “round” options to help minimize the amount of fat. 

Fish like salmon, trout, tuna, and sardines

Unsalted nuts, seeds, and legumes (dried beans or peas)

Non-tropical vegetable oils like olive, corn, canola, or safflower oils

Full-fat dairy products (whole milk, cream, ice cream, butter, and cheese)

Baked goods made with saturated and trans fats like donuts, cakes, and cookies

Foods with “hydrogenated oils” in the ingredients

Tropical oils like coconut, palm, and palm kernel oils

Solid fats like shortening, stick margarine, and lard

What other lifestyle choices can help improve my heart health?

Fortunately, the go-to practices for keeping your heart healthy are a lot of the same ones that are recommended for keeping the rest of your body (and brain) tuned up. Here are four lifestyle choices to consider to support your heart health.

Studies show lacing up those sneakers is key to a healthy heart. Frequent exercise has been associated with a decreased risk of developing cardiovascular disease as well as low blood pressure and higher insulin sensitivity. The AHA recommends at least 150 minutes of moderate-intensity exercise per week like taking a brisk walk in the neighborhood, going for a bike ride, or doing yard work.

2. Reduce stress.
Studies suggest that meditation and mindfulness can help improve everything from your stress levels and blood pressure to your sleep quality and emotional health. Having a furry friend around could also help lower your blood pressure, as well as improve your physical and emotional health by helping you stay more active and social.

3. Get good sleep.
If you’ve ever had a night of poor sleep, you already know the many ways that puts you in a slump. Sleep issues like not sleeping enough, sleep apnea, and insomnia can increase the risk of obesity, high blood pressure, Type 2 diabetes, stroke, and coronary heart disease. Regular exercise, limited screen time before bed, and a consistent sleep schedule can all help improve your sleep. 

Quitting smoking and drinking alcohol in moderation have both been linked to higher levels of good cholesterol. For alcohol, the CDC recommends limiting your intake to 1 drink per day for women and 2 drinks per day for men. 

To learn more about ways to keep your heart healthy, you can also tune into the American Heart Association podcast that covers everything from managing cholesterol to practicing meditation. But before you go about making any major lifestyle changes or if you have concerns about your heart health, it’s important to first consult with your doctor to decide what’s best for you.

It’s important to be your own advocate when it comes to your health and we’re here to support you with exceptional pharmacy care every step of the way. If your doctor prescribes cholesterol-lowering medications or other heart medications, our pharmacists would be happy to walk you through dosage instructions and answer your questions. We’ll also help you get the lowest price by looking for any available savings, as well as deliver your medications to your home for free. Simply tell your doctor to send your new prescription to Alto or contact our care team, and we’ll transfer your existing prescriptions for you.

In May 2020, a major clinical trial found that injections of long-acting cabotegravir, an antiviral medication, were highly successful at preventing HIV when taken as a form of pre-exposure prophylaxis (PrEP). We take a closer look at the study to find out what’s likely giving cabotegravir the edge and what this means for the future of PrEP.

What We Know about Injectable PrEP for HIV Prevention

A Hopeful Start for a Promising New Form of PrEP

The past year has been an exciting time in the world of HIV prevention. In May 2020, a major clinical trial found that injections of long-acting cabotegravir, an antiviral medication, were highly successful at preventing HIV when taken as a form of pre-exposure prophylaxis (PrEP). The injectable, which is given every eight weeks, resulted in 69% fewer new cases of HIV than Truvada, a daily pill. 

Learn more about PrEP in “All About PrEP for HIV Prevention.” 

When taken as prescribed, Truvada is highly effective, reducing the risk of getting HIV from sex by about 99%. So how could injectable PrEP have such a strikingly superior protective effect? Let’s take a closer look at the study to find out what’s likely giving cabotegravir the edge and what this means for the future of PrEP.

The clinical trial looking into the effectiveness of long-acting cabotegravir for HIV prevention consisted of two parallel studies: HPTN 083 and HPTN 084. HPTN 083 looked at men who have sex with men (MSM) and transgender women, while HPTN 084 focused on cisgender women.

Each study randomly assigned participants to one of two arms: half were given a placebo injection and daily Truvada, while the other half received long-acting cabotegravir injections and a daily placebo pill. The Data and Safety Monitoring Boards overseeing the studies recommended that this randomized, blinded portion of both studies be stopped early, once data revealed cabotegravir to be highly effective in preventing HIV acquisition.

The results of these studies do not necessarily mean that long-acting injectable cabotegravir is more effective than daily Truvada. With perfect use, it’s likely that both forms of PrEP are similarly effective. 

What the results do suggest is that if a group of MSM and trans women are prescribed cabotegravir injections every eight weeks, they will end up with an estimated 69% lower HIV acquisition rate than a similar group that is prescribed daily Truvada. For cisgender women, that number is 89%. 

What makes cabotegravir more effective across a group of people is likely adherence (i.e. taking the medication as prescribed). Studies have shown that inconsistent use of oral PrEP can sharply reduce its effectiveness, and some people find it difficult to remember to take a pill every single day. Cabotegravir only needs to be administered every eight weeks, offering the potential to improve adherence, and thus, the preventative effect of PrEP.

Just like Truvada, injectable PrEP was considered safe and well-tolerated by the participants in the study. The most common side effects were injection site reactions such as pain, redness, and swelling. Only two percent of the 4,600 participants who received cabotegravir injections dropped out of the study due to this type of reaction compared to zero percent in the placebo group.

After the trials ended, the participants were informed about the results, and those who had been receiving daily Truvada were offered the choice to begin receiving injectable PrEP until the original end date of the study. They also had the option to continue taking Truvada. 

It may be some time before injectable PrEP becomes available to people outside the study, however. The results must first be rigorously reviewed and submitted for regulatory approval, and other safety measures and implementation issues will need to be addressed. 

While the news about injectable PrEP is undoubtedly a reason for excitement, oral PrEP continues to offer highly effective prevention for anyone at risk of HIV infection. 

The rate of HIV acquisition in the study was low overall, providing further proof of Truvada’s well-studied effectiveness. Still, the addition of a long-acting injectable form of PrEP offers an opportunity to improve adherence among those who have trouble with a daily regimen or simply find an injection every eight weeks preferable. 

As Myron S. Cohen, MD, the co-principal investigator of the HPTN trial and a professor at the University of North Carolina at Chapel Hill, said in a press release, “Each year, an estimated 1.7 million people are newly diagnosed with HIV. To lower that number, we believe more prevention options are needed in addition to currently available oral tablets for daily use. If approved, a new injectable agent, such as long-acting cabotegravir administered every two months, could play an important role in reducing HIV transmission and helping to end the HIV epidemic.”

If you have trouble remembering to take your daily PrEP pill, try our helpful Reminders feature within the Alto app to alert you when it’s time for your next dose. You can even manage multiple medication schedules throughout the day and track your progress. 

And to make sure you never run out of PrEP, you can opt into Auto Refills when scheduling your next delivery to get your future refills delivered automatically. We’ll always remind you when your next fill is on its way so you can make updates to your delivery details.

Download the Alto mobile app from the App Store or Google Play to get started. 

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Chronic obstructive pulmonary disease (COPD) is a long-term inflammatory condition that obstructs the airflow from the lungs. Here’s what you need to know about keeping your lungs healthy to avoid or manage COPD. 

Understanding Chronic Obstructive Pulmonary Disease (COPD)

The delicate, branching structures of the lungs bear a striking resemblance to trees. The air you breathe travels down your windpipe, or trachea, and enters the lungs through two large tubes known as bronchi. Just like the roots and limbs of a tree, these tubes divide again and again into smaller bronchioles before finally ending in clusters of tiny air sacs called alveoli—what you might consider the leaves. 

Chronic obstructive pulmonary disease (COPD) is a long-term inflammatory condition that obstructs the airflow from the lungs and makes it difficult to breathe. Although it's the third leading cause of death in the U.S., the good news is that it can be prevented and treated to slow the progression and maintain quality of life. Here’s what you need to know about keeping your lungs healthy to avoid or manage COPD. 

COPD refers to a group of progressive lung diseases, meaning the condition becomes worse over time. The most common are emphysema and chronic bronchitis, and many people with COPD have both of these conditions. 

Emphysema destroys the fragile air sacs in the lungs, which impairs the airflow. The air carrying carbon dioxide out of the body cannot be adequately expelled and some remains trapped in the lungs. Fresh, oxygen-rich air is then blocked from entering the lungs, causing gradually worsening shortness of breath, even while at rest.

According to the Mayo Clinic, most people with emphysema also have bronchitis, which causes inflammation and narrowing of the bronchial tubes. With bronchitis, mucus builds up in the lungs, spurring a persistent cough. 

The CDC reports that sixteen million Americans have trouble breathing due to COPD. However, they estimate that the actual number includes millions more who have not yet been diagnosed. 

In the vast majority of people with COPD, lung damage is caused by cigarette smoking. According to the COPD Foundation, about 90% of people with COPD are current or former smokers. However, damage can also be caused by long-term exposure to irritating gases or particulate matter, including air pollution and workplace exposure to dust, smoke, or fumes. 

An estimated five percent of people with COPD have a deficiency in a protein known as alpha-1-antitrypsin, which causes the lungs to deteriorate and can also affect the liver. People with severe asthma can also progress into COPD. 

The most telling—and distressing—symptom of COPD is difficulty breathing. According to the Mayo Clinic, another major symptom is a constant cough that produces a lot of mucus. Additional symptoms may include chest tightness, wheezing, frequent respiratory infections, and fatigue. Severe COPD can cause swelling in the ankles, legs, and feet and weight loss. 

As a progressive disease, symptoms often begin mildly and may be confused for the common cold. But rather than clearing up after a week or two, the coughing and shortness of breath will continue to worsen over time and make daily activities more difficult. 

Unfortunately, by the time COPD symptoms appear, there may already be significant lung damage. Symptoms will continue to escalate, particularly if smoking or exposure to lung irritants continues. With proper intervention and treatment, however, most people with COPD can slow the disease’s progression and maintain their quality of life. 

People with COPD often experience flare-ups known as exacerbations. During these episodes, symptoms become much more severe for several days or weeks and may require treatment with antibiotics, oral corticosteroids, and even hospitalization. 

Respiratory infections or inflammation triggers—such as air pollution, secondhand smoke, dusts, fumes, or other toxic substances—are common causes of exacerbations. Anyone who experiences a marked increase in coughing, difficulty breathing, or mucus in the lungs should seek immediate medical attention. 

The best way to prevent COPD is to never smoke or stop smoking now. Quitting isn’t easy for most people, so it’s a good idea to enlist your healthcare provider’s support.  They may recommend nicotine replacement products or medications that can help. 

The CDC offers a variety of resources that can help you quit smoking, including a free text message program (text QUIT to 47848) and their quitSTART app, which is available for both Android and iOS. The Mayo Clinic outlines ten tips to help you resist the urge to smoke that you may find helpful as you get started. 

It’s also important to avoid secondhand smoke exposure and occupational exposure to chemical fumes and dust. If you work with any type of lung irritant, the Mayo Clinic advises talking with your supervisor about the best ways to protect yourself, like using respiratory protective equipment. 

Staying active will not only improve your overall health; it will also strengthen your lungs. The American Lung Association recommends getting thirty minutes of moderate physical activity five days a week. Both aerobic and muscle-strengthening exercises will benefit your lungs, so you can include anything from brisk walking to weight lifting to vigorous household cleaning. 

Lastly, make sure to get your annual flu vaccine each fall, as well as a pneumococcal vaccine, to prevent infections that can weaken your lungs. 

While there is no cure for COPD, treatment can ease symptoms and lower the risk of complications like heart disease, lung cancer, respiratory infections, pulmonary hypertension, and depression. 

COPD can be treated with medications, supplemental oxygen therapy, and surgery. However, many people with mild forms of the disease may only need to quit smoking and avoid other inflammation triggers. 

The most common medications used to treat COPD include: 

Bronchodilators, which usually come in inhalers and relax the muscles around the airways to make breathing easier. 

Inhaled corticosteroids, which help to reduce airway inflammation and prevent exacerbations. 

Oral steroids are sometimes used in short courses during periods of exacerbation to prevent further worsening of symptoms.

Phosphodiesterase-4 inhibitors are used for severe COPD. These medications decrease airway inflammation and relax the airways.

Theophylline may be used when other treatments are ineffective or if cost is a factor. It may help improve breathing and prevent exacerbations but can cause side effects like nausea, headache, rapid heartbeat, and tremors.

Antibiotics may also be used to treat respiratory infections but are generally not recommended for prevention. 

Often, a combination of these medications is used to treat COPD. Inhaled medications are taken using a device called an inhaler, which allows the medication to be absorbed straight into your lungs. If you’re prescribed a new inhaler, one of Alto’s pharmacists can walk you through how to use it.  Not all inhalers work the same way, so learning the proper technique is crucial for ensuring adequate therapy.

People with COPD are also generally prescribed a pulmonary rehabilitation program. These individually tailored programs combine exercise, nutrition advice, and counseling to prevent exacerbations, slow the progression of symptoms, and improve quality of life.

Those with insufficient oxygen reaching their blood may benefit from supplemental oxygen therapy. It involves using a lightweight, portable device to deliver oxygen directly to your lungs as needed.

Surgery may be an option for those with severe COPD, particularly severe emphysema. It’s usually reserved for when other types of treatment have failed. 

Because breathing is so elementary, it’s easy to take it for granted. But so many of the activities we enjoy—and life itself—depend on the healthy function of our lungs. 

When breathing becomes difficult, life can change drastically, so it’s important to find support. That may mean sharing your feelings with a close friend or family member, joining a support group for people with COPD, or enlisting the help of a mental health professional. 

Above all, it’s critical to follow your treatment to avoid worsening symptoms. At Alto, we want to make getting the COPD medications you need as easy as possible, so we offer free hand-delivery, automatic savings investigations, and user-friendly medication management through our website and app. We always have a team of pharmacists on-call to answer your questions by phone, text, or chat, and we’ll even remind you when your inhaler or other medications are due for a refill, then schedule a time to drop them off. 

If you’re interested in learning more about how Alto can support your COPD treatment plan, our team is available from 9 am - 9 pm PT Monday - Friday, and 10 am - 6 pm PT on weekends; call or text 1-800-874-5881, or download the mobile app for secure messaging.

Continuous glucose monitoring (CGM) devices are designed to make diabetes treatment less burdensome. Here’s how it works, who it benefits most, and how you can go about getting a CGM device for yourself. 

Using Your Continuous Glucose Monitoring Device

Diabetes is known as a silent disease because it often advances gradually and nearly imperceptively. Without treatment, diabetes causes abnormally elevated blood sugar levels, a condition that can eventually have life-threatening consequences. The problem is that the signs and symptoms of high blood sugar are often so subtle that they fly completely under the radar. 

For a more in-depth explanation, read, “What’s the Difference between Type 1 and Type 2 Diabetes?”

The Little Device Providing Round-the-Clock Diabetes Care 

To slow the disease’s progression and minimize serious complications, most people with type 1 and type 2 diabetes must use a device to monitor their blood glucose levels regularly. If their blood sugar is too high or too low, medications or lifestyle interventions must be used to keep it within a safe range. People with diabetes can live long and healthy lives by keeping their blood sugar in check. However, it’s not always easy for those with more advanced conditions who may need to test their blood sugar multiple times a day. 

Continuous glucose monitoring (CGM) devices are designed to make diabetes treatment less burdensome on people who require frequent glucose testing or who are on intensive insulin therapy with tight blood sugar control. Here’s how it works, who it benefits most, and how you can go about getting a CGM device for yourself. 

Before CGM, self-monitoring of blood glucose involved using a traditional blood glucose meter (BGM), which provides a single reading by pricking a finger for a sample of blood. CGM devices, on the other hand, collect glucose readings every five minutes throughout the day via a sensor worn on the body with a tiny wire that is inserted under the skin. Rather than testing blood, it measures the amount of glucose present in the fluid between cells, known as interstitial fluid. 

There are several types of CGM devices approved by the FDA for use in the United States. Generally, they consist of a subcutaneous sensor with an attached transmitter, which sends wireless data to a receiver, such as a monitor or mobile app. By taking approximately 288 readings per day, CGM devices can reveal patterns not easily captured by a single finger prick. 

CGM devices also use past data to predict dips or spikes in blood sugar and alert a wearer to take corrective steps. Data is recorded over time, allowing both the wearer and their healthcare providers to monitor blood glucose fluctuations and identify patterns that can help them make better decisions about nutrition, medications, and other lifestyle factors. 

While CGM can have significant advantages for people with both type 1 and type 2 diabetes, it isn’t the right choice for everyone. The devices can be costly and aren’t always covered by insurance. 

However, CGM can be a gamechanger for those who need to test their blood sugar frequently throughout the day. Not only will they avoid the discomfort of multiple finger pricks, but they may also find that the supplies needed for a traditional BGM are actually more costly than a CGM device over time.

It’s important to note that using a CGM device does not mean that you will no longer need to prick your finger at all. Some models may need to be calibrated using a traditional fingerstick glucose meter to ensure accuracy while getting used to the new device.

If you are curious about using a CGM device, your doctor can help you weigh the pros and cons and decide whether it’s the right choice for you. Should you choose to move forward with CGM, your doctor will need to prescribe one of the several FDA-approved devices available.

Once you’ve received your CGM device, you’ll need to insert the sensor just beneath your skin using the provided applicator. Typically, sensors are placed in the abdomen or upper arm. You should be sure to cleanse the insertion area with soap and water or alcohol first and carefully follow the instructions provided with your device. The applicators are designed to make the whole process quick and simple. 

The sensor will remain in place for several days before it needs to be replaced. The exact duration will depend on your model. Recently, a new type of sensor was developed that must be inserted by your healthcare provider but can remain in place for ninety days. Talk with your doctor about which option is best for you. 

If you are using a receiver, you will need to keep it within five to eight feet of the sensor. As long as it remains within range, the sensor will transmit data to the receiver throughout the day and night, usually every five minutes.  Some devices use Bluetooth or cloud-based technology to send glucose readings directly to compatible smartphones or tablets, eliminating the need for a separate receiver.

An alarm will sound if your glucose level goes above or below the target range you’ve set. The monitor or mobile app will also display a line graph showing how your glucose level has changed over the past several hours. 

Your CGM device can also predict future glucose levels based on past data. Arrows on the screen will indicate which direction your glucose level is heading. Over time, this real-time flow of information can help you become more aware of how diabetes affects your body. For example, you might discover that your glucose levels fluctuate after eating certain foods or engaging in strenuous exercise. In addition, your healthcare provider can also use the data to adjust your insulin dosing and optimize your overall diabetes regimen. 

With all this information may come confusion at first. You should expect a bit of a learning curve as you get used to CGM. Alto’s care team and pharmacists are always an easy text message, in-app chat, or phone call away should you have any questions as you learn the ins and outs of your device. In no time at all, you’ll find yourself switching out sensors and analyzing trends with ease. 

Heart disease is the leading cause of death for women in the United States. Here’s what our pharmacists think every woman should know about protecting and supporting their hearts. 

What Every Woman Should Know About Heart Health

We’re used to seeing dramatic Hollywood depictions of heart attacks in men. But heart disease is the leading cause of death for women in the United States. The American Heart Association reports that one woman dies of heart disease every minute in America. 

Harvard Health reports that this “heart attack gender gap” can have serious consequences for women. With less awareness of crucial heart-health risk factors and warning signs, many women lack effective prevention strategies or delay life-saving care. 

Though heart disease is deadly, it is also largely preventable. Making heart health part of the conversation for women has the power to save lives. Here’s what our pharmacists think every woman should know about protecting and supporting their hearts. 

The first step in building a heart-health strategy is understanding your individual risk for heart disease. Make sure to undergo any necessary screenings, and discuss risk factors like high blood pressure, high cholesterol, smoking, and age with your doctor at your annual checkup. You’ll want to go over your lifestyle and family history and identify your key health numbers, such as blood pressure, cholesterol, and blood sugar levels. 

According to the American Heart Association, research has uncovered a link between heart disease and pregnancy-related complications. Talk with your doctor if you were diagnosed with diabetes or hypertension during pregnancy or if you had an early delivery. These factors may increase your risk of cardiovascular disease in the future, so it’s essential to be aware and take steps to mitigate that risk. 

All women must understand the signs of a heart attack and the importance of seeking immediate medical attention. Research suggests that women tend to downplay symptoms and delay treatment—a life-threatening issue during a heart attack when every minute counts. 

According to the CDC, the most common signs of a heart attack for both men and women are chest pain or pressure; sharp pain in the jaw, neck, or back; and shortness of breath. However, only about 60% of women experience chest pain or discomfort during a heart attack. Studies suggest that women are more likely to experience less recognizable symptoms like nausea, dizziness, cold sweats, and unexplained fatigue. 

If you experience any discomfort in your chest or upper body or simply feel that something isn’t right, it’s crucial to seek emergency medical attention. Treatment is most effective if given within one hour of the onset of symptoms, so take these symptoms seriously and do not delay care. 

The CDC reports that approximately 200,000 preventable deaths occur each year in the United States due to heart disease and stroke. That’s why it’s so important to put heart-health strategies into place early. Try to augment your diet with plenty of vegetables, fruits, healthy fats, and fiber-rich whole grains while limiting sodium, saturated fats, alcohol, and sugar. Aim for balanced nutrition that you can maintain over time; a little dietary leeway is your best bet for success in the long term. 

Numerous studies have connected poor sleep to heart disease. Not only does a lack of sleep put stress on the body, but it also makes you less likely to exercise and make other healthy choices. If you constantly find yourself cutting back on sleep to tend to your to-do list, it’s time to prioritize rest. 

The American Heart Association recommends getting seven to nine hours of sleep every night to help your body function at its best. Smartphones and other screens are known to disrupt sleep if used at bedtime, so try to power down as early as you can. You might also try using a blue-light blocking filter on your devices at night. Apple devices have a built-in blue-blocking function called “Night Shift,” or you can try out popular apps like Twilight or f.lux. 

It’s also vital that women find ways to manage stress in their daily lives. According to the Mayo Clinic, women's hearts are impacted by stress and depression more than men’s. Stress causes inflammation in the body, which has been linked to heart-health risk factors like high blood pressure and lower “good” HDL cholesterol. It also negatively impacts sleep and may make you less likely to exercise and eat well. 

A comprehensive report on “Stress in America” by the American Psychological Association found that exercise and listening to music were the most popular stress reducers for both men and women. However, women are more likely to find social and sedentary activities relaxing, such as spending time with friends or reading. While daily physical activity is a crucial heart-health strategy, it’s also essential for women to reach out to their social networks and find time to relax and unwind. 

Last year, Harvard Health reported on a recent study, which suggested that women are less likely to be prescribed aspirin, statins, and certain blood pressure medications than men. Experts attribute this discrepancy, in part, to the general lack of awareness about heart disease in women, which can cause both healthcare providers and patients to miss critical warning signs. 

All men and women, regardless of age, should routinely visit their doctor for the necessary heart-health screenings. During these visits, ask your doctor about your individual risk for heart disease, and discuss the risks and benefits of taking cardiovascular medications, if necessary. It’s also crucial to listen to your body and not minimize or explain away any early warning signs of heart trouble. Take any symptoms seriously and seek immediate help. 

While it’s essential to be your own advocate when it comes to your health, we’re here to support you with exceptional pharmacy care every step of the way. If you are prescribed medications for your heart, our pharmacists would be happy to walk you through dosage instructions and answer your questions. We’ll look for any available savings so you can be sure you’re getting the lowest price, and we’ll deliver your medications to your home for free. Simply tell your doctor to send your new prescription to Alto or contact our care team, and we’ll transfer your existing prescriptions for you. 

Here’s what you need to know about potential changes to your coverage when your plan updates on January 1st. 

What You Need to Know About Your Insurance in the New Year

With a new year comes new insurance benefits, copay costs, and deductible resets. Here’s what you need to know about potential changes to your coverage when your plan updates on January 1st. 

It is common for insurance companies to adjust their rates and offerings each year and then allow people to select new plans or renew their current coverage. The process enables insurers to update their plans based on inflation, the introduction of new medications, and other market changes. It also provides each of us an opportunity to assess and adapt our health insurance needs every year. 

If you had health insurance this past year, you likely went through an “open enrollment” period in the fall. During that time, you learned how your plan was changing and which key benefits would continue. You then had the opportunity to renew your current plan for another year or switch to a new option altogether. 

Why are insurance renewals important right now?

Most health insurance plans operate on a calendar year, meaning any changes take effect on January 1st. We recommend reviewing any recent changes to your plan to avoid unwelcome surprises later in the year. 

Which insurance updates might impact me the most?

As you review your yearly changes, you’ll want to make special note of the following, as these updates could affect your budget: 

Your premium is the cost of your health insurance plan each month. It’s common for your premium to change slightly from year to year, so be sure to double-check if yours is going up.

Your deductible is the amount you have to pay for healthcare services before your insurance starts to help cover the costs. For example, if your deductible is $2,500, you will need to pay that amount for covered services on your own before your copay kicks in. Your deductible resets at the beginning of the year, which could mean a significant uptick in your healthcare expenses until you spend enough to cover your deductible. Make sure to budget accordingly. 

Your copays and coinsurance—the amount you’ll owe for healthcare services after you’ve exceeded your deductible—may also change. Different types of health services can have different copays, so look closely at the ones you think you’ll use most often. 

A formulary is a list of generic and brand-name medications that are covered by your insurance company. The list includes tiers that indicate which medication versions are preferred by your insurer and therefore offered at a lower out-of-pocket cost for you. 

If you have current prescriptions, you’ll want to make sure that your plan still covers your specific medications. You may also want to find out if there is a cheaper version of your medication available that you can discuss with your healthcare provider. If you fill your prescription with Alto, we’d be happy to investigate the options for you and let you know if there are alternatives that could lower your costs. 

For more on decoding common insurance terms, we recommend this helpful glossary from JDRF. 

What can I do if I find out my medications are more expensive?

Combing through insurance updates can be confusing, especially if you discover that you have to pay more for your medications this year. If copay changes and deductible resets affect your out-of-pocket expenses, we’ll search for any available savings, so you’ll know you’re getting the lowest price. 

If your insurance company requires a written request from your doctor to keep you on the same medication because of formulary tier changes, we’ll work with your doctor to proactively file the paperwork. Plus, we’ll keep you informed the whole way. 

Read more about prior authorizations and how we can help here. 

Yes! Your updated health insurance plan may come with new benefits that can save you money and enhance your health. Look for bonus perks like free annual exams and preventative care; discounts on fitness and nutrition programs, gym memberships, chiropractic care, and massage; savings on health products; and reduced vision care rates. Often, people forget to use these benefits, which can mean money left on the table.

As you make your health plan for the coming year, don’t forget the benefits of choosing a better pharmacy. With a simple switch to Alto, you’ll get insurance support, price investigations, and your medications hand-delivered for free. Plus, you can call or text our pharmacists any time for quick advice. If 2020 saw you waiting in line or on hold to access pharmacy support, let this be the year that the care you need comes directly to you.

Ready to switch to a better pharmacy? Our team is available 9 am - 9 pm PT Monday - Friday and 10 am - 6 pm PT on weekends; reach out via phone, text, or the app.

Whether you’re pregnant, trying to conceive, or thinking about adding to your family, experts recommend starting to take a prenatal vitamin right away. Here’s what you should know if you’re ready to take a prenatal vitamin for the first time.

What to Look for in a Prenatal Vitamin

Whether you have recently found out that you are pregnant or are just starting to consider the possibility, prenatal self-care can feel a lot more complicated. Everything you do now has implications for two (or more!). 

The good news? A simple prenatal vitamin can help put your mind at ease. It’s one of the easiest and most effective ways to ensure you get the key vitamins and minerals needed to nourish your baby through a healthy pregnancy. 

Whether you’re pregnant, trying to conceive, or thinking about adding to your family, experts recommend starting to take a prenatal vitamin right away. By beginning early, you’ll help seed your body with the nutrients it needs for the earliest stages of fetal development. Here’s what you should know if you’re ready to take a prenatal vitamin for the first time.

With a wide range of over-the-counter prenatal supplements to choose from, we recommend consulting with your healthcare provider about the ideal choice for you. In some cases, your doctor might even prescribe a prenatal vitamin based on your unique nutritional needs. If you’re starting to do your research, here are the key nutrients your doctor will likely recommend supplementing. 

As you tour the ingredient label on any prenatal supplement, folic acid should be your first stop. This B vitamin helps the body make new cells and prevents congenital disabilities that affect a baby’s brain and spinal cord. 

Folic acid’s role in fetal development is crucial, so the CDC recommends all women of reproductive age take at least 400 micrograms per day. Birth defects of the brain and spine, known as neural tube defects, usually occur during the earliest weeks of pregnancy, often before many women know that they are pregnant.  

You will find that most over-the-counter prenatal supplements contain between 400 and 800 micrograms of folic acid. Sometimes, your provider may want you to take a little more, however any product with 1,000 micrograms of folic acid or more requires a prescription. 

You may also see this vitamin listed as “folate,” a general term for vitamin B9. Folic acid is a synthetic version of folate that is more stable when exposed to heat and easily absorbed by the body. 

Iron is a mineral that helps your body make blood cells that supply oxygen to your growing baby. It also helps prevent anemia, which occurs when your blood has too few healthy red blood cells. Your body needs more iron than usual during pregnancy because your total blood volume increases. The Mayo Clinic recommends supplementing with 27 milligrams of iron a day. 

Developing babies need calcium for bone growth. If you’re not getting enough, your own bone density could suffer. The general guideline is to take 1,000 milligrams per day while pregnant or nursing, which is the equivalent of three to four servings of dairy. Calcium can also be found in greens like spinach and broccoli. If you’re concerned that you’re not getting enough calcium in your diet, be sure to look for this mineral in your prenatal supplement. 

Vitamin D helps with calcium absorption and bone growth. The Mayo Clinic recommends that you get 600IUs of Vitamin D per day. 

Omega-3 fatty acids include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These essential fats support heart and neurological health. DHA, in particular, is known to support fetal brain development. 

While dietary sources like fatty fish are the best source of omega-3’s, this can present an issue if you want to limit fish consumption while pregnant. Some fish contain high levels of mercury, which can impair brain development in babies. For that reason, researchers at the Women's and Children's Health Research Institute advise that you take the recommended 200 milligrams of DHA a day in supplement form. 

The Mayo Clinic also suggests looking for a prenatal vitamin that includes vitamins C, A, and E; B vitamins; zinc; and iodine. Penn Medicine created this helpful chart to find the recommended daily allowance while you’re pregnant or lactating, but it’s important to consult with your doctor about your needs. 

The Mayo Clinic cautions against taking extra doses of your prenatal vitamin or doubling up on multivitamins as this could be harmful to your baby. You should always take your prenatal vitamins as directed by your doctor. If you forget to take a dose, don't worry, there is no need to double up. Just take your next dose at your regularly scheduled time.

A quality prenatal vitamin combined with a healthy, balanced diet is the best way to ensure your body and growing baby get all the nutrients they need. Talk with your healthcare provider to develop a plan to eat well and supplement your nutrition before and during pregnancy. 

Prenatal vitamins pack a powerful punch, which can make them tough to stomach for some people. The iron in prenatal vitamins can cause constipation, so it helps to drink plenty of fluids, get physical activity daily (if your healthcare provider gives you the okay), and eat more fiber. If constipation becomes a problem, talk with your doctor. Trying another form of iron or a stool softener can help with constipation. 

Some people become nauseous when taking vitamins. If you’re already feeling queasy during your pregnancy, this can present a significant hurdle. Try taking your prenatal vitamin with a meal and experiment with different times of the day. Some people cut their pill in half and take one piece in the morning and the other at night. You might also consider trying a different vitamin brand as each will vary in size, shape, and smell. A gummy, chewable, or liquid option might provide a more palatable option as well. 

If you just can’t seem to stomach your daily pill, don’t give up on your prenatal completely. Your healthcare provider can help you find a solution that won’t sacrifice your nutritional needs. 

The Mayo Clinic recommends that you do not use additional nutritional or herbal supplements during pregnancy. The FDA does not review dietary supplements for safety and effectiveness, and some ingredients could be harmful during pregnancy. 

The Mayo Clinic notes that one possible exception is ginger, which has been shown to help with nausea and is safe for pregnancy. 

If you are considering taking any supplements, always talk with your healthcare provider first. And remember that supplementation—your prenatal vitamin included—should not replace a well-balanced diet full of healthy vegetables and fruits. 

Think of your prenatal vitamin like any medication—more isn’t necessarily better. Stick with the recommended daily dose unless your doctor advises a more significant boost or suggests additional supplements. 

If your doctor recommends a prescription prenatal, you can have the prescription sent straight to Alto, and we’ll hand-deliver it to your home for free. Plus, our pharmacists will only be a phone call, text message, or in-app chat away if questions come up. You’ve likely got plenty on your mind right now, so allow us to handle all the details of your medication needs. 

Here are seven unconventional ways to support your heart that have sparked the interest of leading health experts. 

7 Unusual Heart Health Risk Factors

What Science is Revealing About Heart Health

Researchers are working hard to curb the impact of heart disease, which is currently the leading cause of death in the United States. These efforts to develop new prevention strategies have led them to some surprising heart health hypotheses. You probably know that you should eat well and stay active, but these lesser-known risk factors may not be on your radar. Here are seven unconventional ways to support your heart that have sparked the interest of leading health experts. 

It turns out, brushing your teeth may have more benefits than just sparkly whites and fresh breath. Numerous studies have documented a link between poor dental health and heart disease. The verdict is still out as to why, but the prevailing theories point to inflammation. It could be that the bacteria which infect gums enter the bloodstream and cause blood vessel inflammation or that the body’s immune response is to blame. While more research is needed, it’s one more reason to brush your teeth for the recommended two minutes twice a day and get regular dental checkups. 

There have been some interesting studies exploring the connection between workplace stress and heart health. A decade-long study in Sweden found that having a bad boss increases your risk of a heart attack. Additional research has suggested that working long hours may increase your risk of cardiovascular disease and stroke. 

A key takeaway here is that stress, in general, isn’t great for your overall health. Stress causes your cortisol levels to spike, which can lead to high blood pressure, weight gain, sleep disruption, and reduced energy over time. Not to mention, your diet, exercise routine, and other healthy habits often suffer when you’re stressed out. Make sure to find ways to unwind at the end of your workday, whether that means listening to a relaxing soundtrack on your drive home or a brief meditation before you make dinner. Sometimes you can’t avoid challenging coworkers or chaotic days, but you can put strategies in place to help you feel calmer and more resilient. 

Not that you needed another reason to love your pets, but several studies have shown that pet ownership, especially having a dog, can improve heart health. According to Harvard Health, researchers have found that dog owners have lower blood pressure and cholesterol than non-owners, probably because dogs require daily walks and tend to have a calming effect on their humans. 

If you’re not a dog owner, we don’t advise adding pets to your life purely as a health strategy. Instead, you might consider stopping to meet some of your four-legged neighbors. A few studies have found that just petting a dog can lower your blood pressure. 

Sleep is the unsung hero of the health world. It allows your whole body to rest and replenish. Although your heart never stops beating, it does slow down and recover during sleep. According to John Hopkins Medicine, by depriving your heart of this crucial recovery time, lack of sleep increases your risk of heart attack and heart disease.

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