SIMPLY WELL Wellness Tips and Encouragement from Health Alliance
W HAT ’S IN SIDE Practice Makes Perfect—2 Making Sense of Your Numbers—3 There’s a Time and Place for Every Screening—4 Focus on Foot Care—5 Burning the Myths of Vaping—6 Back-to-School Season—8 Mental Health Issues in Kids and Teens—10 Chicken “Zoodle” Lo Mein—11
PRACTICE MAKES PERFECT MONITORING BLOOD PRESSURE AT HOME
FINDING THE PERFECT CUFF
It’s easy to see if your temperature is too high with a thermometer. But things aren’t as clear when you strap a blood pressure cuff to your arm.
When choosing your blood pressure monitor, the top three topics to always think about are cuff size, display and cost.
There’s magic in those numbers, though. They unlock the power for you to make changes, and one of the easiest ways to stay in control is to check your blood pressure at home.
• Cuff Size Ask your provider what cuff size you need. A poorly fitting cuff will not be accurate. • Display Make sure the display of your numbers is clear and easy to read. • Cost Monitors come at every price. Shop around and call the number on the back of your ID card to find out if your plan helps cover the cost.
2
USING YOUR CUFF AT HOME Take your monitor to your provider to check its fit and learn how to strap on the cuff. No matter what type you choose (wrist or arm), practice makes perfect. Here are a few tips to keep in mind. 1. Take two readings a day. The first should be in the morning before eating or taking any meds (but not while in bed) and the second in the evening. 2. Avoid food, caffeine, tobacco and alcohol 30 minutes before taking a reading. Go to the bathroom first (a full bladder can increase your blood pressure). 3. Sit quietly before and during monitoring in a comfortable position with your feet flat on the floor, legs and ankles uncrossed and your back supported against a chair.
4. Always use the same arm when taking your blood pressure. Rest your arm in a raised position, level to your heart. Use a table, desk or chair arm to help keep your arm high enough. 5. Place the cuff on bare skin. Rolled up sleeves and long sleeves can affect your reading. 6. Take a repeat reading after waiting one to three minutes. Record both readings in your blood pressure journal and take your journal to your doctor’s appointments.. Taking your blood pressure twice a day, every day, creates a full picture for you and your provider to make a plan and ensure your treatments are working.
MAKING SENSE OF YOUR NUMBERS Systolic - top number Diastolic - bottom number
Stage 2
Stage 1
Systolic of 130–139 or diastolic of 80–89 mm Hg
Systolic at least 140 or diastolic at least 90 mm Hg
Hypertensive Crisis Top number over 180 and/or bottom number over 120; immediately go to the hospital
Elevated
Normal
Systolic of 120–129 and diastolic less than 80 mm Hg
Less than 120/80 mm Hg
3
There’s a Time and Place for Every Screening 3 Important Screenings for Women Surprises aren’t always welcome, especially when your health is involved.
A screening can detect a hidden problem. Its outcome may not end with the news you want to hear, but the sooner you can identify and treat the problem, the better the outcome may be.
A good guide to follow comes from the United States Preventive Services Task Force, a group of national experts on prevention and evidence-based medicine. In the table below are three musts for women. Keep in mind that the benefits and risks of screenings and procedures change as you get older. Your provider can recommend the best screening to follow based on your personal and family health history and age.
SCREENING
RECOMMENDATION
FACTS TO KNOW
Breast cancer
Mammography every two years for women ages 50–74.
1 in 8 women in the U.S. will be diagnosed in their lifetime.
If you’re 75 or older, ask your doctor or nurse if you need to continue having mammograms.
Most commonly diagnosed cancer in women.
Pap test every three years for women 21–65 who have a cervix.
Known as a “silent killer.”
Cervical cancer
At age 30, a Pap test and HPV test every 5 years is an option. If you’re 65 or older, ask your doctor or nurse if you need to keep having Pap tests. Chlamydia
Chlamydia screening yearly through age 24 if you’re sexually active. After age 25, get tested for chlamydia if you’re at increased risk for getting a sexually transmitted infection.
4
Second-leading cause of cancer death among women. Number of new cases declining (thanks to the Pap test), but it’s still the second most common type of cancer for women worldwide. Most cervical cancer cases are preventable with the human papillomavirus (HPV) vaccination. Most women don’t have symptoms, like vaginal discharge and burning when going to the bathroom. Can cause cervical cancer and infertility and complicate future pregnancies.
Focus
on Foot Care
FACT: You’re more likely to have foot problems with diabetes. Diabetes damages your nerves and decreases your blood flow to your feet. The American Diabetes Association (ADA) estimates 1 in 5 people with diabetes seek hospital care because of poor foot care, while a recent report from the ADA also notes diabetes as the cause for over 50 percent of all foot amputations in the United States. One simple way to keep yourself out of these alarming statistics is by doing a daily foot exam. A basic exam shouldn’t take you more than a few minutes, and what you’re looking for are changes in your feet, like: • Cuts, cracks, blisters or sores • Calluses (a patch of thick skin) • Changes in foot color • Changes in foot temperature • Pain or tingling in the feet or ankles • Redness, tenderness or swelling • Ingrown toenails • Changes to the size or shape of your foot
Call your provider with any change(s) you see during your foot exam and remember to get your feet checked annually by your doctor. Early care prevents later complications.
5 STEPS TO YOUR HEALTHIEST FEET • Wash your feet daily to help prevent infections. • Protect your feet with socks and shoes at all times. • Put your feet up when sitting, wiggle your toes from time to time and get enough exercise to promote blood flow. • Cut your toenails straight across and keep them short. Rounded nails can grow inward, leading to an ingrown toenail and/or infection. • Protect your feet from extreme temperatures. Exposure to extreme hot and cold can damage your feet.
If you have trouble seeing your feet, grab a small handheld mirror to help, or ask a friend or loved one to take a quick look.
5
Burning the Myths of Vaping Would you recognize an electronic cigarette (e-cig) if you saw one? Your sense of smell probably won’t help. E-cigarettes come in all shapes and sizes and can take the form of a pen, computer memory stick, car key fob and even an asthma inhaler. Use of the device is easy to hide. And smell? It’s almost nonexistent. Popularity is growing at an alarming rate, especially in our youth. Among U.S. high school and middle school students, around 3 million vape. In a recent National Institutes of Health survey, about 37 percent of 12th graders reported vaping in 2018, compared with 28 percent in 2017. One of the biggest mistakes people make is thinking e-cigarettes are harmless. They’re far from that.
HOW E-CIGS WORK E-cigs work by heating a liquid solution into an aerosol that’s inhaled. Though tar is not in an e-cig, both smoked cigarettes and e-cigs share many of the same main ingredients, like: • Nicotine – a toxic substance that raises blood pressure and spikes adrenaline • Flavors, such as diacetyl – a chemical linked to serious lung disease • Unstable organic mixes – such as benzene, which is found in car exhaust • Heavy metals, like nickel, tin and lead Most e-cigarettes are made of four different pieces. • A cartridge to hold the liquid solution (e-liquid or e-juice) made of nicotine, flavors and other chemicals • A heating element (atomizer) • A power source (usually a battery) • A mouthpiece for inhaling Right now, more than 460 different brands are on the market with teens as their most popular user in the U.S.
6
E-cig advertising focuses on flavoring, availability, cost and “safer than cigarettes” benefits, but these batteryoperated devices aren’t all what they’re hyped up to be. MYTH: E-CIGS AREN’T ADDICTIVE. Nicotine, a toxic substance, is the primary agent in both regular cigarettes and e-cigarettes, and it’s highly addictive. It causes cravings and withdrawal symptoms. Nicotine addiction is extremely difficult to reverse, and the use of e-cigs often leads to use of other nicotine products, like regular cigarettes, as well as alcohol and other drugs. The younger a person is when they try nicotine, the greater the risk of addiction. A developing brain is more attracted to addictive substances than a fully developed adult brain.
QUIT For Life
MYTH: E-CIGS ARE SAFE. There are many unknowns about e-cigs, including the chemical make up of what’s inhaled. Generally, it’s agreed that e-cigs are less harmful than smoked cigarettes, but there’s still no evidence they are safe. Current research shows damaging effects to the brain, heart and lungs; long-term addiction (especially in people under age 25); use of other tobacco products; and early delivery and stillbirths. MYTH: E-CIGS ARE FOR CESSATION. Although e-cigs are marketed as an aid to help you quit smoking, they’re not approved by the FDA as smoking cessation devices. A recent study found most people intending to use e-cigs to kick the nicotine habit actually end up continuing to smoke both traditional and e-cigs. But there are other proven and safe options for quitting nicotine use (like using the Quit For Life® benefit).
Kick your habit with one-on-one coaching, a personalized quit plan and online support. To get started, visit HealthAlliance.org/Health-and-Wellness.
E-cigs will continue to be a hot topic, so share the truth with your family and friends. And if you’re a nicotine user, commit to kicking the habit with Quit For Life.
7
l oo h c S o t k Bac n i s I n Seaso g n i w S Full It’s time to start another school year, so here are some helpful reminders to make sure your kid is ready. Medications If your child takes a daily medication, it’s important to know the school’s medication policies. Make sure your child’s prescriptions are up-to-date and that you have a supply for the beginning of the school year. Sports Physicals Sports physicals are often required for children who play school-sponsored sports. Without one, your child may not be allowed to participate. If your child is an athlete and hasn’t had a sports physical yet, call their doctor to set up an appointment. Sick-Day Plans Having a plan for when your kid gets sick is always important. They should know who to call and what to do if they get sick. But it’s especially important if your child has a chronic condition, like asthma or diabetes. Make a plan with your child’s doctor so you’ll know what changes to make to their routine if they get sick. Your child’s sick-day plan should include the following. • How to adjust their diet, fluid intake or meds • Changes to their monitoring schedule (like taking blood pressure or testing blood sugar) • When to call their doctor or get care • Daytime and after-hours contact information for their doctor 8
Talking to the School If your child has asthma or diabetes, share their Asthma Action Plan or Diabetes Medical Management plan with the school. These list your child’s specific needs, directions for treatment and emergency contact information. Give the school an updated plan each year. Make sure you’ve signed any forms your child needs to get treatment at school. If they have diabetes, leave a “low box” with the nurse and take one to the classroom. These boxes have snacks and glucagon (if prescribed) to raise blood sugar. Ask about a 504 Plan, a written plan that tells the school about your child’s specific needs and makes sure the school does all it should under the law to allow people with disabilities (which could include asthma or diabetes) to fully participate in education. Talking to Your Child Talk to your child and go over what they should do if they get sick. Make sure they know to tell an adult right away if they’re having an asthma attack or feel like their blood sugar is low.
Celebrate National School Backpack Awareness Day Students wear backpacks daily during the school year, but if backpacks are too heavy or not worn properly, they can lead to pain and injuries.
• Make sure the backpack weighs no more than 10 percent of your child’s weight.
The American Occupational Therapy Association (AOTA) created National School Backpack Awareness Day to educate and remind parents, teachers and students about the importance of backpack safety. This event takes place each year on the third Wednesday of September and falls on September 18 this year.
• Use chest and hip belts if the backpack has them.
• Use and adjust both shoulder straps. • Make sure the backpack rests snugly against your child’s back and that it doesn’t go above the shoulders or below the hip bones. You can find more tips and ways to celebrate the event at AOTA.org/Backpack.
AOTA offers some helpful tips to help prevent pain and injury while wearing a backpack. • Use different sections and pockets of the backpack to spread out the weight. • Put heavier items closer to the body and lighter items toward the front of the backpack. • Place any sharp items (like scissors) away from the back.
Celebrate Healthy Holidays There are lots of health-themed days to celebrate year-round. Go to NationalToday.com/health-holidays to learn more.
Get Better Sleep with Less Screen Time Too much screen time could mean not enough exercise, but it could also mean not enough sleep. And lack of sleep can lead to many health problems, both physically and mentally. Along with screen time cutting into bedtime, screens from your electronic devices give off blue light, which makes your brain think it’s time to be awake. This makes it harder to fall asleep. As your child goes back to school, here are some guidelines to keep in mind when using devices with screens at night.
• Stick to a regular sleep schedule.
• Cut off screen time at least two hours before bed.
• Be an example for your children and stick to the same time restrictions. • Have your child keep their phone out of their bedroom. • Have your child turn off notifications before bedtime.
9
KNOW THE WARNING SIGNS:
Mental Health Issues in Kids and Teens Kids and teens face many social pressures today. From being bullied to feeling left out, they may experience a wide range of situations that could affect their mental health.
• Intentionally hurt themselves
Depression, anxiety and other mental health conditions are serious issues, so you need to be on the lookout and get your children the help they need if they show signs of having mental health issues. Treatment can help with a child’s or teen’s current struggles and can help prevent problems from getting worse.
• Have bursts of extra energy, requiring little to no sleep
The National Institute of Mental Health lists behaviors that could be warning signs. If young children: • Have tantrums often or are frequently irritable • Talk a lot about their fears and worries • Frequently complain about stomachaches and headaches • Cannot sit still other than when watching videos or playing video games • Sleep too much or too little or seem tired • Show little to no interest in playing with others • Have problems in school • Do or check things over and over because they’re afraid something bad will happen If older children, teens: • Lose interest in things they once enjoyed • Sleep too much or too little, seem tired or have low energy • Spend a lot of time alone, avoiding activities with family and friends • Go overboard with dieting and exercising 10
• Smoke, drink, use drugs or take part in other risky behaviors • Think about killing themselves
• Have thoughts that someone is controlling their minds • Hear sounds or voices that others can’t Always remember, if your child talks about wanting to hurt him/herself or others or acts in an unsafe way, get help immediately. Talk with your child’s doctor if you’re concerned about their behavior. The doctor may be able to help or may refer you to a mental health professional.
Chicken “Zoodle” Lo Mein Ingredients
Servings: 4
– 4 medium zucchini – 1 ½ lb skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips) – 2 teaspoons garlic powder (divided) – 2 teaspoons ground ginger – ¼ teaspoon ground black pepper (divided) – ⅛ teaspoon salt (divided) – 3 teaspoons canola oil (divided) – 1 (14.4-ounce) bag frozen broccoli stir-fry vegetables, thawed
Directions
1 2 3
4
Spiralize each zucchini, and cut threads into 6- or 8-inch pieces so they are easier to eat. Add all the zucchini into a large bowl and reserve. In another bowl, place the 1-inch strips of chicken and season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, and ⅛ teaspoon salt. Warm a large nonstick pan with 1 teaspoon oil over high heat. Add chicken, stirring frequently. Saute until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat. Transfer chicken to a plate and cover with foil to keep warm. Warm 1 teaspoon oil in the large nonstick pan over high heat. Add thawed stir-fry vegetables, stirring constantly and cooking until vegetables are cooked and all the water has evaporated, about 6 to 8 minutes. Remove from heat and transfer to a bowl to reserve.
– 2 Tbsp low-sodium soy sauce – ½ cup low-sodium chicken broth – 1 Tbsp cornstarch – ¼ teaspoons red hot chili flakes (optional) – ½ cup chopped green onion – 2 cups fresh bean sprouts – 1 ½ teaspoons sesame seeds Calories: 339; Total fat: 9.4 g; Saturated fat: 1.5 g; Cholesterol: 109 mg; Sodium: 589 mg; Total carbohydrate: 22.2 g; Dietary fiber: 6 g; Sugars: 10.5 g; Protein: 43.8 g Source: Recipes.Heart.org
5
6
7
Make the sauce: In a small bowl, add soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, ⅛ teaspoon salt, and chili flakes (optional). Stir together with a fork until cornstarch is dissolved. Warm 1 teaspoon oil in the large nonstick pan over high heat. Add half the zucchini, using tongs to stir constantly, until zucchini is somewhat wilted, about 1 to 2 minutes. Stir in remaining zucchini and the sauce. Cook until the zucchini is tender, and the sauce is absorbed, about 2 more minutes. Quickly stir in reserved chicken and vegetables. Cook another minute. Remove from heat and add bean sprouts, scallions, and sesame seeds. Serve. Tip Don’t have a spiralizer? Grate the zucchini on a box grater or buy packaged spiralized zucchini in the grocery aisle.
11
Get Your Flu Shot
Health and wellness or prevention information
The viruses that cause the flu can change yearly, so you need the most up-to-date vaccine each year. You can get the shot for no extra cost at any in-network provider or pharmacy that offers it. You may have an office visit copay if you get it at the doctor’s office.
3310 Fields South Drive Champaign, Illinois 61822
Flu season is right around the corner. Do your part to help prevent its spread and help keep yourself flu-free by getting your flu shot this fall.
Health Alliance Medicare is a Medicare Advantage Organization with a Medicare contract. Enrollment in Health Alliance Medicare depends on contract renewal. qm-MWsimplywell-0719 • Y0034_19_78728_C