Wellness library.

Helping you stay informed about your health.

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The more you know, the easier it is to help your family get and stay well.

Browse our library of wellness information.

Most health plans cover eligible in-network preventive care services at 100%*

Schedule your wellness check-up today.

Sadness or depression? Nerves or anxiety? Know the difference.

Being aware of how we're feeling emotionally is just as important as how we’re feeling physically. But, it can be hard sometimes to know if our feelings are "normal" or a cause for concern. We've pulled together a list of symptoms that may be a sign of depression or anxiety. Click to read more.

Man making pottery bowl

We've all felt down in the dumps or nervous about something in our life. But if those feelings don’t pass in a few days, it could be something more.

Warning signs of depression

Sadness lasting most of the day or almost every day
Loss of interest in all, or almost all, activities
Changes in weight or appetite
Sleeping more or less than normal
Feeling irritable, agitated, restless or slow
Feeling guilty or worthless
Difficulty thinking, focusing or concentrating
Repeated thoughts of death or suicide – call your doctor or 911 immediately


Warning signs of anxiety disorder

Anxiety that is recurrent and/or lasts for an extended period of time
A sudden feeling of panic and fear
Uneasiness, nausea, or cramps
Excessive sleep or sleeplessness
Cold or sweaty hands or feet
Numbness in the hands or feet
Shortness of breath
Increased heart rate
Chest pain
Dry mouth
Hot flashes or chills
Sudden trembling

If you're concerned about your mental health, schedule an appointment to talk to your Cigna Medical Group doctor.

If you haven't already, find a primary care doctor

In an emergency, always dial 911 or visit the nearest emergency room.

This information is for educational purposes only. It is not medical advice. Always consult your doctor for appropriate examinations, treatment, testing and care recommendations.

Seven things you can do to help prevent the flu

It's easy to get caught up in our everyday responsibilities and forget to take care of ourselves. But it's important to remember that if we get sick, it's only going to get harder to keep up. Especially if we catch something nasty like the flu. Click below for seven simple things you can do to help protect yourself and your family from the flu.

Baby crawling on bed
  1. Get your flu shot. It’s available at no additional cost to you with most health plans when you use an in-network provider. Don’t have a health plan? You can still get your flu shot at a Cigna Medical Group health center for an affordable cost.
  2. Avoid touching your eyes, nose and mouth.
  3. Sneeze into your elbow.
  4. Wash your hands often.
  5. Ask your family and friends to get a flu shot – to help protect you and them.
  6. Avoid crowds and cigarette smoke.
  7. Keep your distance from sick friends and family members.

Make an appointment with your doctor, or go to one of our urgent care centers for a walk-in flu shot today.

Need a flu shot? View our available flu shot locations

This information is for educational purposes only. It is not medical advice. Always consult your doctor for appropriate examinations, treatment, testing and care recommendations.

Preventive health screenings can help save lives. Don’t wait.

Preventive health screenings look for cancer and other health concerns before a person has any symptoms. This can help find cancer at an early stage, which can make it easier to treat. Talk to you doctor at your next wellness check-up to see what screenings he or she would recommend for you, if any. In the meantime, click below for more information about common recommended preventive screenings for men and women.

Black woman wearing yellow sweater

Men and women

Colon cancer screenings

  • Most people should have a colon cancer screening starting at age 50. You may need to start earlier if you have a family history of colon cancer or polyps.
  • There are three types of screenings for colorectal cancer. Ask your doctor which screening is right for you.

Cigna Medical Group surgeons conduct colonoscopies at our Outpatient Surgery Center.


Prostate screenings

  • Starting at age 50, men should talk to their providers about the benefits and risks of prostate testing.
  • Men who are African American or have a family history of prostate cancer should speak with their provider about screenings at age 45.
  • Depending on your risk factors, your screening may include a Prostate Specific Antigen (PSA) blood test.

Download the men’s wellness checklist to stay up to date and in the know about your health.



  • Starting at age 40, women should talk to their providers about the benefits and risks of breast cancer screenings.
  • An annual mammogram screening can detect changes before any symptoms appear.
  • Early detection and treatment can increase the chance of better health outcomes.
  • All women should be familiar with how their breasts normally look and feel and report any changes to a health care provider right away.

Cigna Medical Group offers 3D mammography, which can help to detect cancer earlier. Our digital screenings are sent directly to your electronic health record and delivered within 24-48 hours to coordinate care, so you spend less time waiting for results.


Cigna Medical Group is proudly recognized as a Breast Imaging Center of Excellence (BICOE).

Download the women’s wellness checklist to stay up to date and in the know about your health.

Preventive care helps save lives – in more ways than one.

We get it. Life is busy, and you think you don’t have time for a wellness check-up. But the reality is, nothing has the power to slow you down more than your health. Staying up-to-date on your preventive care can help you save time and money in the long run. More importantly, it could even save your life.

Toddler walking with help from a parent

Your annual check-up is a time for you to focus on yourself and your needs. And, more importantly, to discuss them with an experienced doctor who can help.

It starts with the basics like making sure you’re up-to-date on vaccinations and knowing your four key health numbers:

  • Blood pressure
  • Cholesterol
  • Body mass index (BMI)
  • Blood sugar

In addition to preventive care, depending on your needs, we have a variety of onsite diagnostic services to dig deeper. That could be imaging technology and eye doctors to find the source of that longtime headache. We can also connect you with an onsite advocate or clinical pharmacist to help you learn to live with a new health condition – and any new medications that come with it.

And, since your well-being goes beyond your physical health, so can your visit. You can use your wellness check-up to talk to your doctor about more difficult topics, like stress at work, financial difficulties and social pressure. Your doctor can help you connect with resources included in your health plan at no additional cost to you, which may include:

  • Health coaching to help you meet your personal goals
  • Behavioral therapists to talk through challenging emotions
  • Social workers to help you when your home life gets in the way of your health

Don’t wait – schedule your wellness check-up today.

Preparing for surgery

It’s common to have mixed feelings before surgery. Excited to clear up a health problem. Maybe a little nervous. Probably a little hungry (you’ll see why). But you can rest easy in the hands of a coordinated care team who understands you, your health and your needs. Your primary care doctor will work closely with the surgeons at our Phoenix Multi-Specialty Center and the Association for Ambulatory Health Care, to make sure you're prepared.**

But first, it helps to know what to expect. If you’re planning a surgery, here’s how you can plan ahead.

Doctor prepping for surgery

Before your surgery

For a day or two before your surgery, make sure to drink plenty of clear liquids, like water, clear juice, black coffee and broth – all the way up to four hours before your procedure. Why broth? Because you’ll need to fast for at least eight hours before your procedure to help prevent complications. Don’t worry, you can still take your medications in the morning with a small sip of water, except for some diabetic medications. If you’re diabetic or your child is getting surgery, be sure to speak with a doctor about food and medications.

Here’s the good news. It’s best that you dress comfortably on the day of your surgery. Take a nice shower in the morning. Skip the makeup, contact lenses, jewelry and even nail polish. You should even take out any piercings – including studs.

And if you don’t feel well on the day of or before your surgery, get in touch with your doctor right away. It might be best to put it off until you’re feeling better.

In the waiting room

Grab a bag, you’ll need to bring a few things with you on the day of your procedure.

Completed forms

You can download them or wait for them to come in the mail.

Cigna ID card

If you’re a Cigna customer, bring either the physical card or the digital version in your myCigna® App.***

A medication list

Including all the medications you’re taking and your pacemaker ID, if you have one.

Payment method

In case your procedure includes fees or copays.

One or two adults

You’ll need someone present for your procedure who can take you home after and stay with you for at least 24 hours after your surgery. Children must stay in the waiting room with a responsible adult.


We’ll provide magazines, television and free wifi.

After your procedure

Once you’re comfortably resting, one guardian will be allowed to visit. After about an hour (or just 15 minutes for cataract surgery), you’ll receive discharge instructions and review them with a nurse. Then, you’ll be free to go! We’ll check in the following business day to see how you’re doing.

In the meantime, please call your doctor if you have any questions. We can’t wait to see you and help you live a healthier, more comfortable life.

*Please refer to your plan materials for specific details about the coverage and cost-share responsibilities under the plan.

**Outpatient Surgery & Endoscopy Facility – Accreditation to 2020

***The downloading and use of the myCigna Mobile App is subject to the terms and conditions of the App and the online stores from which it is downloaded. Standard mobile phone carrier and data usage charges apply.

This information is for educational purposes only. It is not medical advice. Always consult your treating doctor or other provider for appropriate examinations, treatment, testing and care recommendations.

Healthy-eating recipes

Like any long-term proposition, living a healthier lifestyle happens one day – and one choice – at a time. The good news is, you don’t have to sacrifice all the foods you love to be healthier and lose any unwanted pounds. Even if you’re at a healthy weight, you’ll soon discover that nourishing your body with healthy and delicious foods truly is living well. Among other benefits, better nutrition gives you more energy, helps regulate your metabolism, strengthens your immune system to fight illness and reduces your risk of chronic disease.

We’ve pulled together some delicious – and healthy – recipes to get you started.

Woman prepping healthy meal

Quinoa pilaf – Recipe card | Video

Quinoa salad – Recipe card | Video

Tasty turkey lettuce wraps – Recipe card | Video

Dessert fruit trifle – Recipe card | Video

Egg white frittata – Recipe card | Video

Grilled Baja fish tacos – Recipe card | Video

Grocery shopping – Video

Living with diabetes

For many people, receiving this diagnosis can create questions, concerns and anxiety; and that’s no surprise. Diabetes often seems like it is a great unknown. But you are not alone. Thanks to recent advances, managing diabetes – and its effects on your health – is a goal within reach, especially if you work closely with your health care team.

Educating yourself is a good start. After all, the more you know the better you can control it. So start learning, and take control of your diabetes instead of letting it control you. We’ve pulled together some great tips and resources to help.

Older couple jogging while wearing gloves and masks

Whether you have just been diagnosed with diabetes or have had it for a long time, there is a lot you can learn about diabetes to help you live as healthy as possible.

Quick tips:

  • Take your medications every day as recommended by your doctor.
  • Be active every day to help keep your blood sugar down. Walking is a good form of exercise.
  • Learn to eat right and plan your meals. Avoid sugary foods, including certain sugar-spiking carbohydrates. Focus on eating lots of fruits, vegetables and lean meats, such as fish, chicken and turkey.
  • Stop smoking – it causes poor blood circulation.
  • Talk with your doctor about how to check your blood sugar and what to do when it is too low or too high.
  • Get your diabetic retinal eye exam every year to help protect your vision.

Self-help diabetes education resources

Academy of Nutrition and Dietetics

American Association of Diabetes Educators

American Diabetes Association
800.DIABETES (1.800.342.2383)

National Diabetes Education Program: Diabetes HealthSense
An online resource for living well.

National Institute of Diabetes and Digestive and Kidney Diseases
800.860.8747 (NIDDK)

Download our diabetes booklet for even more information and support in understanding diabetes.

Senior health

Many older adults live active and healthy lives. But there's no getting around one thing: As we age, our bodies and minds change. You need to know what to expect. Some changes may just be part of normal aging, while others may be a warning sign of a medical problem. It is important to know the difference, and to let your health care provider know if you have any concerns. We have some great informational booklets to help you to live a healthy lifestyle and adjust to the normal aging changes you may be experiencing.

Middle-aged woman jogging on exercise machine

Download the informational booklets for more information on common concerns for older adults.

Fall-proofing your home

Gaining freedom from incontinence

Understanding the importance of active living

Recognizing the signs of depression

Baby and child health

From newborn check-ups and immunizations to temperament screenings to sports camp physicals, our family practice doctors and pediatricians love to watch your children grow up healthy and strong. We’ve pulled together some resources to help you prepare for your next doctor’s appointment.

Health care provider taking vitals of a young child