Health Update: March wellness benefits for University employees – What Experts Say

From health screenings and expert nutrition advice to important retirement plan reminders, Princeton’s benefits team highlights ongoing resources to help you and your family thrive.

What you need to know this month

March is Colon Cancer Awareness Month.

This month is dedicated to increasing screening rates, promoting prevention and supporting patients, survivors and caregivers. It also serves as an important reminder to understand your personal risk factors:

• Colon cancer history in your immediate family
• Carrying a gene for hereditary colon cancer syndrome
• History of inflammatory bowel disease (e.g., ulcerative colitis or Crohn’s disease)
• Smoking
• Unhealthy body mass index (BMI)

Preventive colonoscopies or Cologuard tests are covered at 100% if you’re enrolled in a Princeton Medical Plan with a provider’s prescription. 

MSK Direct, offered through the Memorial Sloan Kettering Cancer Center, is a Princeton employee benefit that provides patients with immediate access to a team of relevant specialists. If you or a loved one has been diagnosed, contact Princeton’s dedicated MSK Direct line at (844) 303-2123, Monday through Friday, 8:30 a.m. to 5:30 p.m., or visit the MSK Direct for Princeton website.

It is also National Nutrition Month.

Colorful meals on your plate are not only visually appealing, they’re essential for proper nutrition. Focus on balancing your plate by eating:

• Healthy fats (e.g., nuts, seeds, olive oil and avocados) support heart and brain health.
• Fruits and vegetables provide essential vitamins and antioxidants for immunity and disease prevention.
• Whole grains (e.g., oats, whole-wheat bread and quinoa) are fiber-rich and improve digestion.
• Lean and plant-based proteins (e.g., fish, chicken breast, eggs, peas and beans) are essential for bone and muscle health. They also keep you feeling full longer. Men should aim for a daily protein intake of at least 56 grams, and women should target 46 grams.

Nutrition advice with the My Health Coach program

Princeton’s health coaches offer personalized nutrition education to help you pursue and maintain a healthy approach to eating. The My Health Coach program is free, confidential and available to you and your eligible dependents. To schedule an in-person or virtual meeting with a health coach, call (866) 237-0973.

FOLX Health: Inclusive virtual care

Princeton employees have access to FOLX Health, a digital healthcare provider network that offers inclusive services for the LGBTQIA+ community and allies. Through the FOLX program, benefits-eligible employees and their families can connect with various healthcare providers, some of whom identify as LGBTQIA+, including:

• Primary care providers
• Mental health specialists
• Surgeons and OB-GYNs

FOLX’s clinicians can provide ongoing support, including referrals for gender-affirming resources, surgery support and LGBTQIA+-friendly in-person providers. The platform also offers assistance with advocacy and support for adoption and surrogacy, insurance issues, medical forms, prior authorizations and legal name changes.

Additionally, the FOLX community platform features a range of virtual resources, including webinars, support groups and educational opportunities. Learn more by visiting the FOLX Health portal.

Action required: Flexible spending accounts deadline

The deadline to submit 2025 claims to Inspira Financial is March 31, 2026.  Unused Healthcare funds between $50 and $660 will automatically roll over from 2025 to 2026. Unused Dependent Care funds are forfeited.

Wellness events and resources

My Health Coach: six-week virtual Weight Management Group

First session March 18, noon | Register now 
Learn how to get started on your weight management journey, including nutrition advice, exercise goals, the emotional aspects of weight loss, and strategies for behavior change.

Nutrition Wellness and Reducing Cancer Risk

MSK Direct on-demand video   
Our daily choices, from dietary preferences to exercise routines, are key in reducing the risk of cancer. Discover simple nutrition swaps and foods to incorporate, the benefits of daily movement and tips for adding it to busy lives, and nutrition myths and misinformation.

Financial planning

Financial wellness events and resources

Understanding Required Minimum Distributions (RMD)

March 26, noon | Register now  
If you’ve saved in a traditional individual retirement account or workplace retirement plan, RMDs are part of your income strategy. This webinar simplifies the rules and timelines around RMDs, helping you stay on track and avoid costly tax penalties.

2026 annual IRS contribution limits for the 403(b) Retirement Savings Plan 

The annual 403(b) contribution limits for 2026 have changed and vary by age. The limits are:

• Under age 50: $24,500
• Age 50 or older in 2026: $32,500 (includes an $8,000 optional “catch-up” contribution)
• Turning age 60-63 in 2026: $35,750 (includes an $11,250 optional “catch-up” contribution)
• Age 64 or older: $32,500 (includes an $8,000 optional “catch-up” contribution)

Note: Employees turning age 64 in 2026 are not eligible for the increased limit.

Employees can view and update retirement plan contributions at any time. 

Changes to Retirement Savings Plan age-based catch-up contributions

In accordance with the Secure Act 2.0, starting Jan. 1, 2026, participants who are 50 and older and whose prior-year FICA wages exceed $145,000 must make their age-based catch-up contributions to the Retirement Savings Plan on a Roth (post-tax) basis. Your contributions will automatically be shifted to Roth contributions once you reach your pre-tax contribution limit. Impacted participants will receive a future communication with more information. 

Managing your retirement savings

You can start, stop, increase or decrease your contributions to the Retirement Savings Plan in any of the following ways:

Automatically increase your contributions

You can also set self-directed automatic increases to help build your savings faster. Log in to your account at TIAA.org/princeton, select “manage contributions” under the “accounts” menu, and follow the prompts.

Guided financial planning

Reducing financial stress can lead to improved mental and emotional health. The University provides free, confidential resources from TIAA, CAPTRUST and Isles to help you manage your financial and retirement goals.  

• TIAA offers individual retirement planning advice, virtually or in person. To schedule a session, call (800) 842-2252 or make an appointment online. For a Spanish-speaking adviser, call (800) 414-5180.
• CAPTRUST, an independent investment advisory firm, provides confidential investment advice to retirement plan participants. For information, articles, videos and other valuable resources, visit their website. To speak to a counselor about the University’s retirement plan or other financial issues, call (800) 967-9948.
• Isles is dedicated to helping people manage everyday money issues such as budgeting, saving and debt reduction. Contact Isles at (609) 341-4714. Counseling is available in English and Spanish.

Wellness consultations

The Employee Wellness Center at 350 Alexander St. is open for in-person consultations with health and financial advisers. Schedule a free, confidential appointment with one of the following resources:

For comprehensive information about employee benefits, check out the March 2026 Thrive Every Day newsletter. Find complete details on all wellness resources and programs, as well as benefits team contact information, by visiting the HR website.