Welcome to the first issue of Westchester Local Wellness!

I'm Margaret, a registered nurse and longtime Westchester resident. Each week, this newsletter will share trusted local wellness businesses, upcoming events, and practical health information.

This first issue is going out on a Wednesday, but starting next week, you'll see new issues in your inbox every Monday.

As we head into November and the holiday season begins, this issue focuses on small, evidence-based ways to support your health before the busy weeks ahead.

The holidays bring joy and stress in equal measure. Here are five evidence-based ways to ease pre-holiday tension.

Licensed massage therapists can help with headaches, neck and shoulder pain, and stress-related muscle tightness. When prescribed by your physician, medical massage may be reimbursable. Check with your insurer or HSA plan.
👉 Read more: Harvard Health – Massage: Get in Touch with Its Many Benefits

Thin, sterile needles placed at specific points can calm the nervous system and ease chronic pain, headaches, and anxiety. It’s considered safe when performed by a licensed acupuncturist (L.Ac.). Ask whether they accept insurance.
👉 Read more: NIH – Acupuncture: In Depth

You don’t need an injury to benefit from PT. Therapists can address tension headaches, jaw pain from stress clenching, and postural issues from computer work. In New York, you can see a PT directly for 10 visits or 30 days without a referral.
👉 Read more: American Physical Therapy Association – Direct Access Explained

A registered dietitian (RD/RDN) can help you manage holiday eating without guilt or restriction.  They're trained in both the science of nutrition and the psychology of eating.  Medical Nutrition Therapy is often covered for diabetes, kidney disease, or preventive care.
👉 Read more: Academy of Nutrition and Dietetics – What RDNs Do | CMS – MNT Coverage

Mindfulness-based stress reduction (MBSR) has strong evidence for reducing anxiety and improving sleep. Try certified instructors, community classes, or trusted apps like Calm or Headspace.
👉 Read more: NIH – Mindfulness Meditation: What You Need to Know

All five approaches have research backing them. In future issues, I'll share specific Westchester practitioners in each category. For now, talk to your primary care provider about which might work best for your situation.

Local: The Great American Smokeout is November 20. Westchester County Health Department offers free resources to help quit smoking. One day to start your journey toward a smoke-free life.
👉 Read more: Westchester County Health Department

November is Diabetes Awareness Month: Over 38 million Americans have diabetes, and nearly 98 million have prediabetes. November 14 is World Diabetes Day. Free prevention, screening, and management resources are available here:
👉 Read more: American Diabetes Association

November is Lung Cancer Awareness Month: Lung cancer is the leading cause of cancer death in the U.S., with an estimated 226,650 people diagnosed in 2025. The American Lung Association recommends low-dose CT screening for high-risk individuals aged 50–80.
👉 Read more: Saved By The Scan (American Lung Association)

FYI: The American Red Cross is offering free A1C screenings (diabetes test) to all blood donors through November 16. Results appear in 1–2 weeks in the Blood Donor App.
👉 Read more: Red Cross Blood Donor Program

The holidays are coming, and with them, meals that don't fit our usual routines. Whether you have diabetes, prediabetes, or just want to navigate the season without feeling terrible, these evidence-based strategies help:

Don't skip meals to "save room." Fasting before a big meal can cause blood sugar dips and lead to overeating later. Eat balanced meals at your regular times, even if it's lighter than usual.
👉 Read more: CDC Healthy Eating

Fill half your plate with vegetables first. Start with protein and non-starchy vegetables before adding starches and sweets. You'll feel full faster and eat less of the high-carb foods without feeling deprived.
👉 Read more: American Diabetes Association

Move after eating. Even a 10-minute walk after a meal helps stabilize blood sugar and aids digestion. Invite family to join you, it counts as quality time.
👉 Read more: American Heart Association

Check your blood sugar more often. Changes in meal timing, food types, and stress levels all affect blood sugar. More frequent monitoring helps you catch issues early.
👉 Read more: Lehigh Valley Health Network

November isn't about perfection. It's about having a plan so you can enjoy the season without derailing your health.

Heard about a new wellness event, class, or favorite place?
Reply or Share a Local Find - I’d love to include it in a future issue.

For detailed submissions:

💚 Thanks for reading Westchester Local Wellness. If you enjoyed this issue, please forward it to a neighbor who’d love discovering new local wellness spots.

Till next time,
Margaret