Simply Well - Winter 2019

SIMPLY WELL Wellness Tips and Encouragement from Health Alliance

W HAT ’S IN SIDE Keep Moving All Winter Long—2 Winter Safety Tips—3 Keep Minor Illness from Being a Major Problem—4 4 Steps to a Healthier You—5 Recipe: Seared Steak with Cauliflower Puree—6 Antibiotics Fight Bacteria, Not Viruses—7 Antibiotics Safety Reminders—7 Say So Long to Tobacco in 2019—8 Your Most Powerful Weapon Against Colon Cancer—9 Ask Questions. Get Clear Answers.—10 Get Your Flu Shot, Other Vaccines—11

Keep Moving All Winter Long

Check HealthAlliance.org/Health-and-Wellness for other discounts, programs and services that may be part of your plan.

Work Out at Home If you don’t want to brave the cold to go to the gym, you can work out in the comfort of your own home. You don’t need to invest in expensive exercise equipment (but you can if that’s your favorite way to stay fit). There are plenty of free exercise tutorials online.

If you prefer doing your own workout without a teacher, walk, run, dance and move around your home to get active on your own terms. You can also do pushups, squats, lunges and crunches without having to step outside.

Looking for Ideas or Motivation?

Time to Rally® Rally is an easy-to-use digital health tool that comes with your plan. It helps you reach your health and fitness goals at home, at the gym or on the go with personalized missions, group challenges, support and rewards. Get started at HealthAlliance.org/Rally.

With colder weather and fewer daylight hours, it’s sometimes hard to keep up your exercise routine during the winter months. Luckily, there are plenty of ways to get and stay active indoors.

Physical activity is key for your overall health, so you shouldn’t stop exercising during the winter. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise (or a combination of both) per week, and it doesn’t make exceptions for winter. But you can split that time into five- or 10-minute chunks if that’s easier for you.

Here are some ideas to help keep you moving during those cold winter days.

Go to the Gym Move your exercise routine indoors. Use treadmills, bikes or other equipment, walk the track, swim in the pool or take classes at your local fitness center. It’s not only a good way to stay active, but it’s also a nice way to get some social interaction when winter weather has you stuck inside.

2

Plus, we offer some ways to help you save on fitness fees.

Be Fit for Medicare Advantage Members If you’re a Medicare Advantage member, get paid back up to $360 per year for gym memberships or fitness class fees with our Be Fit benefit. Go to HealthAllianceMedicare.org/Perks to find the reimbursement form and learn more.

LifeBalance* Need a fun way to get moving? Many of our plans, including all Medicare Advantage plans, come with LifeBalance. This program offers discounts on health club memberships and other fitness-related activities.

Plus, it gives you discounts in many other areas too, like travel, relaxation, various attractions, live performances, movies, outdoor adventures and more.

If you don’t have internet access, health surveys, selfmanagement tools and rewards are also available by mail or phone. To participate, call the Customer Service number on the back of your ID card.

WINTER SAFETY TIPS Even with a solid indoor workout routine, we know you still have to deal with winter weather.

Here are some safety tips for when you do.

• Be prepared for power outages and getting snowed in. Have a batterypowered space heater and radio, flashlights, extra blankets and three days’ worth of non-perishable food and water.

• Avoid driving when roads are bad, but if you must, always have at least half a tank of gas and an emergency kit (ice scraper, phone charger, flashlight, blankets, extra socks/gloves/hats, etc.).

• Wear shoes with non-skid soles to make sure you get good traction in slippery weather.

• Keep your driveway or sidewalks clear.

If you need help, ask a family member or neighbor, and use salt or sand on slick surfaces.

• Be careful on stairs. Consider having handrails installed to help avoid slipping.

Shopping and Chores Can Help Any kind of physical activity counts, so take advantage next time you go shopping. Make a few extra trips up and down the aisles, and if it’s not too cold or slick, park farther away for a longer walk in the parking lot.

And even vacuuming and dusting can help, so tidy up the house and get some exercise at the same time.

NSAIDs Could Increase Blood Pressure Nonsteroidal anti-inflammatory drugs (NSAIDs) may increase your blood pressure or block the action of other medications. Common over-the-counter NSAIDs include ibuprofen (like Advil and Motrin) and naproxen (like Aleve and Naprosyn). NSAIDs also include prescription arthritis medications like diclofenac, etodolac, meloxicam, nabumetone, piroxicam and sulindac.

Remember: If you’re not already physically active, talk to your doctor before starting a new exercise routine and learn what’s best for you.

These medications all have the potential to increase blood pressure. Talk to your doctor if you take an NSAID and have concerns about your blood pressure.

Check your plan materials for details and visit Hamp.LifeBalanceProgram.com to get started. *LifeBalance is not available on all plans. Check your plan materials or call the Customer Service number on the back of your ID card to see if your plan includes it.

3

4

Steps to a Healthier

You

In an emergency, always go to the closest hospital or call 911.

KEEP MINOR ILLNESS FROM BEING A MAJOR PROBLEM Sickness isn’t fun for anyone. And if you have diabetes, you know all the coughing, sneezing, cold sweats and hot flashes come with a little extra worry.

Fighting an infection means added stress on your body, making it harder for you to control your blood sugar.

One of the best steps you can take to keep minor illness from being a major problem is to create a “sick day plan.”

Of course, your written plan can’t take away your symptoms, but it can minimize your worry.

Create Your Plan The American Diabetes Association says your plan should include: • How often you’ll need to test your blood sugar • What to do if your blood sugar gets high • When to test your ketones • What medications to take and stay away from • What and how often to eat 4

Share your plan with loved ones in case you need help.

Also, don’t forget to write down your doctor’s name and phone number in the plan.

When to Call Your Doctor Warning signs to call your doctor shouldn’t be ignored.

• Vomiting or having diarrhea for more than six hours • Moderate to large amounts of ketones in your urine • Glucose levels are higher than 240 even with the extra insulin your plan calls for • Chest pain; having trouble breathing; breath smells fruity; lips or tongue are dry and cracked (signs of ketoacidosis and dehydration) Connect with 24/7 Advice Don’t forget you also have access to our Anytime Nurse Line at 1-855-802-4612. Twenty-four hours a day, seven days a week, a nurse can help you decide if you need to see a doctor right away or set up an appointment.

Though the nurse can’t help with any benefit questions, sharing your symptoms may save you time in the waiting room.

Small lifestyle changes can make a big difference in your blood pressure numbers. When your numbers are higher than normal, you’re putting yourself at risk of serious health problems (like heart attack, stroke and vision loss). The more you stay in control, the better your body can work.

Focus on Four

1. The Weight of Your Waist

Usually, blood pressure and weight (especially around your waistline) go hand in hand. Losing even just two pounds can reduce your blood pressure.

2. Do What Moves You

Don’t think you’ve got to run a marathon to affect your blood pressure numbers. Becoming more active can drop your top number (systolic blood pressure) by 4 to 9 mm Hg. That’s as good as some blood pressure medications. Aim for 90 to 150 minutes of activity every week.

3. DASH Goes a Long Way

In research studies, people using the Dietary Approaches to Stop Hypertension (DASH) diet lowered their blood pressure within two weeks. DASH is rich in whole grains, fruits, vegetables and low-fat dairy products and aims for less than 1,500 mg of sodium a day. Keep in mind that just one teaspoon of salt has 2,300 mg of sodium.

4. Kick the Butt

Smoking is the most common preventable cause of death in the U.S. Each cigarette you smoke temporarily increases your blood pressure, and smoking is also linked to increasing your risk for plaque buildup inside your arteries. Your arteries narrow and allow less blood to flow freely, decreasing the amount of oxygen feeding your organs.

Along with following these steps, talk to your doctor about beta-blockers. This type of medicine helps control your blood pressure and slows your heartbeat by blocking the effects of epinephrine (or adrenaline).

If you’ve already suffered a heart attack, you should be taking a beta-blocker. Research shows this type of medication decreases your risk for a second heart attack by 20 to 30 percent.

5

Seared Steak with Cauliflower Puree

Ingredients • 1 small head cauliflower (about 1 1/2 pounds), cored and cut into florets • 4 tablespoons plus 1 teaspoon olive oil • 2 strip steaks (1 inch thick; 1 1/2 pounds total) kosher salt and black pepper • 1/4 cup chopped fresh flat-leaf parsley • 1/4 cup pitted green olives, chopped • 1 shallot, finely chopped • 1 tablespoon red wine vinegar Nutrition Calories 372; Fat 23 g; Sat fat 5 g; Cholesterol 63 mg; Sodium 737 mg; Protein 35 g; Carbohydrate 6 g; Sugar 2 g; Fiber 2 g; Iron 3 mg; Calcium 44 mg Servings; 4 Source: RealSimple.com 6

ANTIBIOTICS FIGHT BACTERIA, NOT VIRUSES

Preparation

ANTIBIOTIC SAFETY REMINDERS

Step 1 Fill a large saucepan with 1 inch of water and fit it with a steamer basket. Bring the water to a boil.

• Finish the antibiotics your doctor prescribed, even if you feel better.

Step 2 Place the cauliflower in the basket. Cover, and steam until very tender, 8 to 10 minutes. Drain.

• Only take antibiotics when your doctor says you need them.

Step 3 Meanwhile, heat 1 teaspoon oil in a large skillet over medium-high heat.

• Don’t save leftover antibiotics to take next time you’re sick.

Step 4 Season the steaks with ½ teaspoon each salt and pepper.

Cook 4 to 6 minutes per side for medium-rare. Let rest before slicing.

Step 5 While the steaks cook, transfer the drained cauliflower to a food processor. Add 2 tablespoons oil and ¼ teaspoon each salt and pepper. Puree until smooth.

Step 6 In a bowl, combine the parsley, olives, shallot, vinegar, remaining oil, and ¼ teaspoon each salt and pepper. Serve with steak and cauliflower.

• Don’t share your antibiotics with others.

Learn more at CDC.gov/GetSmart/Community.

Antibiotics are important and even life-saving in some instances, but they only work for certain infections— those caused by bacteria. If you take them when you don’t have a bacterial infection, they don’t help at all and can actually cause more harm than good.

When people overuse antibiotics and take them without needing them, bacteria can build up resistance to the antibiotics. According to the Centers for Disease Control and Prevention, each year, at least 2 million

Americans become infected with bacteria that are resistant, and about 23,000 die from those infections.

Antibiotics do not work against viruses. When you’re fighting a cold or the flu and do not have a bacterial infection, antibiotics won’t help.

If you have a bacterial infection, like strep throat or a urinary tract infection, your doctor can help determine if you need an antibiotic and prescribe one for you.

7

SAY SO LONG TO TOBACCO IN 2019

YOUR MOST POWERFUL WEAPON AGAINST COLON CANCER The most powerful weapon against colon cancer is regular colorectal screenings. Cancer in your colon or rectum almost always develops from precancerous polyps (abnormal growths) in these organs, and a simple screening can often find the problems early—when they’re small and haven’t spread.

Once you hit the age of 50, you should get your first colorectal cancer screening.

According to the Centers for Disease Control and Prevention, tobacco use is the largest preventable cause of death and disease in the U.S. Make 2019 the year you walk away from the dangerous habit.

Some of our plans include Quit For Life®, which can help you end tobacco use. You get access to the following and more.

• One-on-one coaching from a quit coach • Quit plan made just for you 8

• Helpful tools, like Text2Quit • Web Coach®, an online learning and support community Your plan may also include nicotine replacement therapy, like Chantix.

Check your plan materials or call the Customer Service number on the back of your ID card to see if your plan includes Quit For Life and/or nicotine replacement therapy.

Remember: Screenings are just tests checking for the disease before any symptoms appear. So, even if you don’t show signs or think you’re at risk, experts (including the U.S. Preventive Services Task Force) strongly recommend testing at regular intervals through age 75. After 75 years old, you and your doctor will discuss the best plan for you and your health.

Your Screening Options Discuss these tests with your doctor to see which is best for you.

Stool-Based Tests Your stool (feces) is checked for signs of cancer. These tests are less invasive and easier to have done, but they need to be done more often.

Cologuard This is an at-home test that calls for just one stool sample. You mail in your sample, and within two weeks, your doctor will receive results.

Fecal Immunochemical Test (FIT) The FIT is a colon cancer screening that tests for hidden blood in the stool, which can be an early sign of cancer Visual (Structural) Exams A doctor will look at your colon and rectum for any abnormal areas/growths either with a scope or a special X-ray test.

Colonoscopy A doctor will insert a tube with a light and tiny video camera into your rectum. He/she will look at the lining of your colon for anything abnormal, like polyps.

Flexible Sigmoidoscopy This test is similar to the colonoscopy except the preparation time and the test itself takes less time, and anesthetic is often not required.

Regardless of the test you and your doctor choose, the most important thing is to get screened.

9

ASK QUESTIONS. GET CLEAR ANSWERS. 4 Critical Questions to Ask Before Leaving the Hospital Before you get wheeled out the door, make sure you and your family have clear answers in four key areas.

1. Why was I here in the first place?

Understanding what brought you to the hospital could help you avoid going back for the same issue. Find out if there are signs and symptoms you can look for and act on early. It’s also helpful for your loved ones to understand what happened.

2. Do I need extra care after I leave?

Without proper planning, your return home (especially the first 30 days) can be difficult.

A few critical questions to cover: • Can I use the bathroom on my own?

• Will I be able to dress myself?

• Do I have any new equipment I need to learn about?

• Can I eat normally?

A Team of Support You have a Health Alliance Care Transitions Intervention (CTI) team ready to help you in your hospital-to-home move.

10

3. Am I taking any new medicine?

Taking your new medicine as your doctor ordered is critical to staying your best. Your hospital care team will review what your new medicine is for and what it does, along with how and when to take it. Be sure to note any possible side effects.

4. What about follow-up appointments?

Make sure you know when your next appointment is and where you can find the names and numbers of the providers who treated you at the hospital. You may want to ask for extra copies of your discharge paperwork so you can keep it in your records and bring a copy to your next appointment.

Your team can go over your discharge notes with you and a caregiver, review your list of meds, refer you to a pharmacist for more help with meds and plan your next steps.

Connect with your CTI team before leaving the hospital by calling the Customer Service number on the back of your ID card, or a team lead will give you a call once you’re settled in back home.

Get Your Flu Shot, Other Vaccines

Shingles Vaccine There was a new shingles vaccine (Shingrix) introduced in 2017 that is considered more effective than the old vaccine (Zostavax). The CDC recommends that healthy adults 50 and older get two doses of Shingrix two to six months apart. Even people who have already had shingles or who’ve had the Zostavax vaccine could benefit from Shingrix.

Other Vaccines The CDC recommends many other vaccines as well for both adults and children. Talk to your doctor to make sure you and your family are up to date on your vaccines. For coverage questions, call the Customer Service number on the back of your ID card.

Vaccines help keep you from getting certain diseases and help stop the spread of those diseases overall.

Flu Vaccine Flu season is in full swing, and you can still do your part to help prevent its spread and help keep yourself flu-free or make its symptoms milder this winter.

The viruses that cause the flu can change yearly, so you need the most up-to-date vaccine each year. The Centers for Disease Control and Prevention (CDC) says that everyone 6 months and older should get the flu shot (unless they have certain allergies or health issues). It’s especially important for people with asthma or chronic obstructive pulmonary disease (COPD) because they are more likely to have serious complications from the flu.

You can get the flu shot for no extra cost at any in-network provider or pharmacy that offers the shot, but you may have an office visit copay if you get it at a doctor’s office.

Pneumococcal Vaccine A key vaccine for adults 65 and older (and some younger groups based on health history) is the pneumococcal vaccine. There are two types of shots, and the CDC recommends both for adults 65 and up.

The pneumococcal vaccine helps prevent pneumonia, meningitis, bloodstream infections and more.

11

Health and wellness or prevention information

3310 Fields South Drive Champaign, Illinois 61822

Health Alliance Medicare is a Medicare Advantage Organization with a Medicare contract.

Enrollment in Health Alliance Medicare depends on contract renewal. qm-MWsimplywell-1118 • Y0034_19_73341_C