S I M P LY WELL Wellness Tips and Encouragement from Health Alliance
WHAT ’S INSIDE I m m u n i z a t i o n s —p. 2 B l o o d P r e s s u r e —p. 4 D i a b e t e s —p. 5 A c t i v i t i e s —p. 6 Recipe
Farfalle with butternut squash—p. 7
Protect Your Health by Getting Vaccinated Vaccines are one of the best ways you can protect yourself from certain diseases. Your need for a vaccine is usually determined by your age and health conditions. Your doctor can help make sure you’re getting the right vaccines at the right time.
Flu Vaccine
Pneumococcal Vaccine
Who should get it: Everyone 6 months and older
Who should get it: • Children younger than 2 • Adults 65 and older • People ages 2–64 with certain medical conditions, including asthma and COPD
Protect yourself and those around you by getting an annual flu shot. The strains of flu viruses can change, which is why you need a new shot each year. Also, the immunity the vaccine gives your body declines over time, so getting a shot each year means you have the best possible protection. People with asthma and chronic obstructive pulmonary disease (COPD) are more likely to have serious health problems from getting the flu, according to the Centers for Disease Control and Prevention (CDC). If you have one of these conditions, it’s especially important for you to get the shot every year.
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Pneumococcal disease causes several types of infections, including: • Pneumonia • Meningitis • Bloodstream infections • Ear infections Some of these illnesses can be life threatening, so it’s important for those in the recommended groups to get the vaccine. There are two types of pneumococcal shots, and the CDC recommends both for adults 65 and older. The CDC recommends the PPSV23 for people 19 or older who smoke or have asthma and for kids at high risk for pneumococcal disease. PCV13 is recommended for people 19 or older with conditions that weaken the immune system, like HIV or leukemia, and for infants and young children. 2
For Children • • • • • • •
Chickenpox Measles, Mumps, Rubella (MMR) Hepatitis A and B HPV Diphtheria, tetanus and pertussis (DTaP) Rotovirus Polio
Many vaccines should be given when kids are in a certain age range. Talk to your children’s doctor to see if they’re on track to get all recommended vaccines.
For Adults • Tetanus, diphtheria and pertussis (Td/Tdap): All adults, especially pregnant women • Shingles: Adults 60 and older, even if they’ve had shingles before • HPV: Women ages 19–26 and men ages 19–21 who haven’t completed the vaccine series • Chickenpox: Adults who weren’t vaccinated as a child • MMR: Adults who weren’t vaccinated as a child Note: These vaccines are recommended unless your doctor says you don’t need them or shouldn’t get them. Always follow your doctor’s advice about which vaccines to get. This is not a complete list of vaccines. Go to CDC.gov to download the full list of recommended vaccines for adults and children.
If you plan to travel outside the U.S., you might need additional vaccines. Ask your doctor about which vaccines you need at least six weeks before you travel.
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.
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Pay Attention to Your Blood Pressure Your blood pressure should always be a top priority, and if it’s not right now, you should add it to your 2018 resolutions list. High blood pressure can lead to many serious and possibly deadly conditions, so talk to your doctor about what your blood pressure goal should be and what you can do to reach it. High blood pressure can cause damage in your blood vessels, and that damage can lead to life-threatening problems, like stroke and heart attack. High blood pressure can also cause major damage to your vision and overall circulation, leading to other conditions, like kidney disease and sexual dysfunction. Luckily, there are ways to help lower it, like medicine, weight loss, exercise and eating less salt. Your doctor can help you find the plan that’s right for you.
• Take your blood pressure as often as doctor recommends. • Sit still with your feet flat on the floor and your back against the back of a chair. • Rest your arm on a flat surface, and make sure your upper arm is level with your heart.
Talk to your doctor about your blood pressure at each office visit, and if it seems unusually high, ask your doctor to retake it. You can also learn how to take it at home with a blood pressure machine*, and you can download a health record card at HealthAlliance.org/Disease-Management to help you track it. 4
Taking Blood Pressure at Home
• Follow the directions for using your cuff to make sure you have it in the right spot. • Record your blood pressure and the date and time you take it. • Know when your doctor wants you to report readings or seek medical care.
*Your plan does not cover home blood pressure machines.
You should also be weighed at each doctor visit. Staying at a healthy weight is a key part of diabetes management, as being overweight can raise your risk of high blood pressure, high cholesterol and high blood sugar. If you do need to lose weight, a doctor, care coordinator or health coach can give you tips to help you reach your goal. Losing even 10–15 pounds can make a big difference. For a list of recommended tests and a place to record test dates and results, download a diabetes health checkbook at HealthAlliance.org/Disease-Management. There, you’ll also find lots of other resources to help you stay on top of your diabetes.
Meet with a Diabetes Educator You can get even more help managing your diabetes by meeting with a diabetes educator who can talk to you about these areas and more. • Physical activity • Healthy eating
• Taking your meds • Reducing risks
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Play an Indoor Sport
Find a school, church or recreational facility that has a gymnasium and hosts recreational leagues, dance classes or open gym hours. Get your crew together for a game of basketball, volleyball, tennis, badminton or any of your other favorite sports that can be played inside. You can also find an indoor ice rink if you like ice skating or playing ice hockey, and you can go to your local bowling alley or roller skating rink with the whole family.
Work Out at Home
The cold temperatures, snow and ice might make you feel a little less motivated to get up and move, but don’t let the frigid winter weather throw off your exercise routine. Physical activity is important for your overall health, and it’s not something you should stop doing for months at a time. There are plenty of ways to get and stay active even when it’s freezing. Some of the more obvious ways include outdoor winter activities, like skiing, snowboarding, sledding or building a snowman with your kids or grandkids. But not everyone enjoys cold outdoor activities. Luckily, you don’t need to be outside to get active.
Join a Gym
Bring your outdoor exercise routine indoors at your local fitness center. Get moving with exercise equipment, lift weights, swim laps in an indoor pool, run on an indoor track or take a fitness class. If you’re a Medicare Advantage member, you can use our Be Fit benefit to get paid back up to $360 per year on gym membership or fitness class fees at the fitness center of your choice. Go to HealthAllianceMedicare.org/Perks or call the Member Services number on the back of your ID card to learn more.
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You don’t have to go to a gym to get fit. You can invest in your own exercise equipment, like a stationary bike, elliptical or weight set. If you want a less expensive way to get fit, you can buy DVDs or video games that teach and lead you through workouts, dance routines and more. Some video games even track your motion and progress. There are also plenty of free exercise tutorials online, so you can get fit for no cost at all (other than your internet fees and the cost of the device you’re using to watch). Your workout doesn’t even need to be choreographed. You can dance, walk, run and move around your living space to get in a workout at your own convenience. You can also stick to more traditional exercises, like pushups, squats, lunges and crunches. These are convenient ways to get and stay fit without spending money or braving the cold.
Turn Shopping and Chores into Exercise
Walk extra aisles during your shopping trips and grocery runs, and take a few extra laps around the mall to get in some extra miles. Vacuuming, dusting and tidying up around the house can also help you work physical activity into your daily schedule.
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Need Ideas?
Talk to Your Doctor
You can also download the Rally HealthSM app at the App Store® (iOS) or Google Play (AndroidTM). Go to RallyHealth.com/HealthAllianceMobile and register using the Rally mobile code HealthAlliance. If you’re already on Rally, just download the app and log in.
*If you don’t have internet access, health surveys, self-management tools and rewards are also available by mail or phone. To participate, call the Customer Service number on the back of your ID card.
Rally®*, an easy-to-use digital health tool that comes with your plan, helps you reach your health and fitness goals with personalized missions, group challenges, support and rewards. Try one of its missions and start tracking your progress to earn rewards at HealthAlliance.org/Rally.
If you’re not already physically active, talk to your doctor before starting a new exercise routine. 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. You can divide your exercise into five- or 10-minute chunks if that’s easier for you.
FARFALLE WITH
Ingredients
BUTTERNUT SQUASH
3 cups cubed and peeled butternut squash (about 1 pound) 2 tablespoons extra-virgin olive oil, divided 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1/2 cup walnut halves 8 ounces uncooked farfalle (bow tie pasta) 1 1/2 cups organic vegetable stock 1 1/2 tablespoons white balsamic vinegar 1 garlic clove, minced 1/4 cup fresh flat-leaf parsley leaves 1 tablespoon minced fresh sage
2 ounces vegetarian Parmesan cheese, shaved (about 1/2 cup)
Preparation
Recipe from MyRecipes.com
Nutrition (Servings: 6) 317 calories; 11 g protein 2.9 g saturated fat; 8 mg cholesterol; 3 g dietary fiber; 13.3 g fat, Serving size: About 1 cup 164 mg calcium; 292 mg sodium; 41 g carbohydrate; 2 mg iron. Serving size: About 1 cup
Preheat oven to 400°. Combine squash, salt, pepper and 1tbs olive oil on a baking sheet; arrange in a single layer. Bake at 400° for 15 minutes or until tender. Add walnuts to baking sheet; bake for 5 minutes or until toasted. Cool slightly; coarsely chop walnuts. Cook pasta according to package directions, omitting salt. Combine remaining 1tbs olive oil, vegetable stock, vinegar and garlic in a large skillet over medium-high heat; simmer 8 minutes or until reduced to 1/2 cup. Combine pasta, squash mixture, walnuts, stock mixture, parsley and67 sage in a large bowl; toss to coat. Sprinkle with cheese.
Care Coordination Goes a Long Way
Our care coordination and health coaching team works with you, your doctors and nurses and your health plan to help you reach your health goals. You don’t have to do it alone—we’re there for you every step of the way.
We’ll help you:
• Set and reach health and wellness goals • Understand and manage issues like diabetes and asthma • Coordinate your care when you have complicated health conditions • Use your health benefits to save money • Care for yourself to help prevent illness and hospital stays • Find great tools and resources
301 S Vine St. Urbana, IL 61801
Health and wellness or prevention information
You'll also have one go-to person who can answer questions and help you get the most from your coverage.
Call 1-800-851-3379, ext. 8112, to get started or learn more. This is a free service for our members and does not replace care from your healthcare providers. We work with you to help you understand your challenges and reach your health and wellness goals.
Health Alliance Medicare is a Medicare Advantage Organization with a Medicare contract. Enrollment in Health Alliance Medicare depends on contract renewal. This information is not a complete description of benefits. Contact the plan for more information. Limitations, co-payments and restrictions may apply. Benefits and copayments/coinsurance may change on January 1 of each year. Benefits for expenses incurred for services or treatment are subject to the plan terms in effect on the date services or treatment are received. Call the Customer Service number on the back of your ID card to check your coverage. qm-MWsimplywell-1217 • Y0034_18_63390 • Accepted