Care Matters: Winter 2016

12 Pages·2016·3.96 MB·English

Winter 2016
American Heart Month
Page 2
The Power of Sleep
Page 4
Eating by Season
Page 6
Health and Wellness
Page 8
American Heart Month
H
eart disease is the number one cause of death for both men and
women in the U.S. and claims almost 1 million lives each year. To
raise knowledge about this widespread issue, the U.S. declared
February American Heart Month in 1964.
Fast Facts
• In the U.S., someone has a heart attack every
34 seconds.
• Every 60 seconds, someone in the U.S. dies
from a heart disease related event.
• About 720,000 people in the U.S. suffer heart
attacks each year. Of those, this is the first
heart attack for 515,000 people and 205,000
happen in people who have had a heart attack
before.
• With health fees and lost productivity, costs
total more than $320.1 billion.
• Heart disease is the leading cause of death for
It’s of great value to know about the main risks of people of most racial and ethnic groups in the
heart disease and what you can do to stop it. High U.S. For Asian Americans or Pacific Islanders
blood pressure, high cholesterol, and smoking are and American Indians or Alaska Natives, heart
three key causes. About half of Americans (47%) disease is second only to cancer.
have at least one of these risks. Many other health • Cardiovascular diseases claim more lives than
problems and life choices such as diabetes, being all forms of cancer together.
overweight, unhealthy eating habits, not staying • Coronary heart disease is the most common
active and drinking too much alcohol can also put type of heart disease and kills nearly 380,000
people at a higher risk. people per year.
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NurseLine Advice
Live the life you want by
keeping your heart healthy
Do you want to? Women do get chest pain, but they are more likely
to feel short of breath or nauseous. They may also
• Play with your children or grandchildren
vomit or have back or jaw pain.
without being short of breath
• Visit a friend or family member out of state
If you or a family member needs emergency care,
without worrying about your health
go to the closest emergency room or dial 9-1-1.
• Feel better and live longer
There is no need for prior authorization. Cost
To reach your goals and lower your risk sharing is the same for both In Network and Out-
of heart disease, you can: of-Network. You may also call the Denver Health
NurseLine day or night at 303-739-1261 to get help
• Eat healthy and get active
fast. They are here 24 hours a day, 7 days a week,
• Track your weight
and care about your health.
• Quit smoking
Sources:
• Work with your healthcare provider to know www.theheartfoundation.org/heart-disease-facts/heart-disease-
your cholesterol and blood pressure levels and statistics
http://www.cdc.gov/heartdisease/facts.htm
set up a plan
http://www.heart.org/HEARTORG/HealthyLiving/How-to-
• Control alcohol intake
Prevent-Heart-Disease---At-Any-Age_UCM_442925_Article.jsp#.
• Lower stress Vp-5GxgrK_E
http://secondscount.org/heart-condition-centers/info-
Heart/Cardiac Symptoms: detail?cid=cf526f08-f35a-449d-9485-1fba0b0148db&gclid=CKuF6p-
MucoCFQooaQodbTwCHw#.Vp_cFxgrK_F
• Chest pain (pressure, squeezing, or feeling full
in your chest)
• Pain in the upper body (arms, back, neck, jaw,
or upper stomach)
• Feeling short of breath (with or without chest
pain)
• Feeling sick to your stomach or throwing up
• Feeling dizzy, light-headed, or strangely tired
• Breaking out in a cold sweat
• Feeling odd heart beats (faster or slower than
normal with any of the above warnings)
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The Power of Sleep
W
hy is sleep so vital? Both the amount and quality of sleep
that we get at night has a direct impact on our mood and
productivity during the day. In turn, your daily routine and
life choices can have a great impact on how well you sleep
at night.
Most adults get less than seven hours of sleep per • Be smart about napping. While napping is a
night. While they are able to get by on just 6 or 7 good way to recharge, it can also cause more
hours of sleep, it is not ideal. Keeping in mind that problems for those who have trouble sleeping
sleep needs differ from person to person, studies at night. Limit naps to 15 to 20 minutes in the
show that most adults do best with 7.5 to 9 hours early afternoon.
of sleep each night. Take a look at these tips and • Fight after-dinner drowsiness. If you get sleepy
tricks to get the best sleep you can. way before your bedtime, find something
exciting to keep you awake. Giving in to the
1. Support your body’s rhythms. early sleep time may cause you to wake up in
the middle of the night.
Get in tune with your normal sleep-wake cycle and
2. Control the amount of time you
keep in mind that routine is key.
spend in sunlight.
• Try to go to sleep and get up at the same time
each day. Sticking to a routine plan will help set Melatonin is a hormone controlled by light that
your body’s inner clock. Set a bedtime when helps rule your sleep-wake cycle. Your brain
you most often feel tired. secretes more melatonin when it’s dark, making you
• Don’t sleep in – even on weekends or nights sleepy, and less when it’s light, making you more
you’ve stayed up late. As tempting as it may be alert. Many aspects of modern life (i.e. offices void
to sleep in on weekends or days off work, just of sunlight, use of LED lights, TV and computer
a few hours of change will disturb your inner screens) can alter your body’s melatonin and shift
clock. If you need to make up for a late night, your normal sleep-wake cycle. Here’s what you can
opt for a daytime nap rather than sleeping in. do to stay on track.
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DAY: Sources:
http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm
• Get bright sunlight in the morning http://www.helpguide.org/articles/sleep/how-much-sleep-do-you-
need.htm
• Spend more time outside during daylight
• Let light into your home or workspace
NIGHT:
• Stay away from bright screens within 2 hours
of your bedtime
• Say no to late-night TV
• When it’s time to sleep, make sure the room
is dark
• Keep the lights down if you get up during the
night
3. Get exercise.
This helps to fight insomnia and sleep apnea, and
adds to the time you spend in deep stages of sleep.
Time your exercising right, at least 3 hours before
going to bed.
4. Be smart about what you eat and
drink.
• Cut down on caffeine.
• Stay away from big meals at night.
• Skip alcohol before bed.
• Don’t drink too many liquids in the evening.
5. Wind down and clear your head.
Try to let go of your stress and worries from the
day. Use these techniques to help your body and
mind calm down:
• Deep breathing
• Muscle stretches
• Visualizing a peaceful, restful place
6. Keep your room dark, cool and quiet.
Most people sleep best in a slightly cool room
around 65˚F. Make sure your bed is cozy. Invest in a
new mattress or pillow if you find your neck or back
hurting.
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Eating by
Season
Chipotle Chicken & To Make:
Veggie Soup 1. Heat oil in a large pot over medium heat. Add
onion and garlic and cook, stirring now and then,
until softened (2 to 3 minutes). Add chipotles,
cumin and allspice; cook, stirring, for 1 minute.
Makes: 8 servings; Serving Size: 1 3/4 cups; Active
Add broth and chicken. Cover, raise heat to high
Time: 40 minutes; Total Time: 1 hour
and bring to a simmer. Remove lid and cook
(20 to 22 minutes), turning the chicken, until an
What You Need:
instant-read thermometer put into the thickest
• 2 tablespoons extra-virgin olive oil part without touching bone is at 165°F. Skim any
• 1 cup chopped onion foam from the top as the chicken cooks. Move
• 2 large cloves garlic, minced the chicken to a clean cutting board. When cool
• 2 teaspoons finely chopped chipotles in adobo enough to handle, remove meat from the bones
or 1 teaspoon ground chipotle and shred.
• 1 1/2 teaspoons ground cumin
2. Add corn, zucchini and tomatoes to the pot;
• 1/4 teaspoon allspice
return to a simmer. Cook until the veggies are
• 8 cups low-sodium chicken broth
tender (4 to 10 minutes). Stir in the shredded
• 2 pounds bone-in chicken breasts, skin
chicken, salt, pepper and rice and cook until
removed
heated through, about 3 minutes more. Remove
• 3 cups corn kernels, fresh or frozen (thawed)
from heat and stir in lime juice to taste.
• 2 cups chopped zucchini (about 1 medium)
• 2 cups halved cherry tomatoes (about 1 pint)
Nutrition:
• 1 1/4 teaspoons salt
• 1/2 teaspoon ground pepper
Per serving: 310 calories; 9 g fat (2 g sat, 5 g mono);
• 3 cups cooked brown rice
45 mg cholesterol; 35 g carbs; 0 g added sugars; 7 g
• 2-3 tablespoons lime juice
total sugars; 26 g protein; 4 g fiber; 498 mg sodium;
729 mg potassium.
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Winter Workout
W
hen the winter blues are getting you down, keep active for
physical and mental health. Don’t let the cold, ice and snow
stop you. Here's a creative, compact workout that can be
done in your own home (2-3 minutes for each move):
• Warm up. Put on some music that • Fence (you don't even need
makes you feel like moving, and swords). Pretend you're holding
dance around the living room. a sword in each hand. Make an X
pattern standing still, then move
• Walk up and down the steps. forward and back.
• Do dumbbell curls and presses • Hop on your exercise bike or
(if you don't have weights, use full treadmill, or use a weighted hula
water bottles). hoop. If you don't have any of
those, just go back to dancing.
• Do squats, keeping your
back on a fitness ball against • Do stomach crunches.
the wall or using the back of the
couch for support.
Sources:
http://www.eatingwell.com/recipes/chipotle_chicken_vegetable_
• Shadow box. Lift and lower the soup.html
left leg; jab with the right arm, http://www.webmd.com/fitness-exercise/great-ways-to-work-out-
indoors
then the left; then lift and lower
the right leg.
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Health and Wellness
What is the National Diabetes
Prevention Program?
Believe it or not, 1 in 3 adults are at risk for We also offer one-on-one care – our coaches call
diabetes based on their weight and blood sugar to keep you on track, answer your questions, and
level. The bad news is this can lead to real diabetes mail you helpful tips!
with time – unless we take action now! The good
news is making small changes to lose weight can What is the payback of the program?
stop diabetes from taking hold.
• Lose 10 to 50+ pounds
The National Diabetes Prevention Program offers • Get out of pre-diabetes status
group classes on healthy living – there are 22 classes • Stop diabetes from taking hold
over a full year at no-cost! Classes help you learn • Live healthy for a lifetime
from our experts and get support from others who • Keep your family healthy
share your concerns. • Make friends who want to stay healthy, too!

Topics:
How to learn more or sign up?
• Losing weight without diets
Call [phone] or
• How to start getting active
• Beating stress E-mail [email protected].
• Keeping the weight off
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Tell us how we
are doing —
we want to hear
from you!
You can help us make your health
insurance plan the best health plan for
you.
In the next few weeks you may get a survey about
your health insurance plan. Please fill it out and mail
it back as soon as you can. If you do not have a
chance to fill out this survey you may get a call to
take the survey on the phone. This survey is sent to
a select group of members. We would like to hear
E
your thoughts about your health plan services and
L
benefits.
P
y
M
e
If we can help, please call Member Services at
A v
[phone] or toll-free [phone]. For the
S r
hearing impaired call TTY/TDD 711. We are open
u 8am to 8pm seven days a week.
s
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All this and all you have to do
is visit your provider!
*Care must be received at Denver Health
*Care must be received at Denver Health
Moms and Babies Baby’s First Year
Keeping moms & babies healthy* Keeping your baby healthy*
At your first prenatal visit, you
will get a pregnancy calendar. After your baby’s two-three
week visit, get a diaper bag.
After your clinic visit
between 6-10 weeks of
pregnancy, get a mini spa kit.
After your baby’s two month
visit, get a baby monitor.
After your ultrasound at 20 weeks,
get an ultrasound photo frame.
After your baby’s four month
visit, get a healthy baby kit,
After your clinic visit between 20-30
which includes a thermometer
weeks of pregnancy, get a
and nail clippers.
Denver Health onesie.
After the Denver Health tour, give
After your baby’s six month
your coupon to your tour guide and
visit, get an activity gym.
get an umbrella stroller.
After the delivery of your baby at
Denver Health, give your coupon to After your baby’s nine
your nurse in the hospital to get
month visit, get a
your car seat.
booster chair.
After the delivery of your baby at
After your baby’s one year visit,
Denver Health, mail in your
coupon to get a 2 month supply get a 1 month supply of diapers.
of diapers.
After your baby’s 15 month visit, if
After your 4-week post partum clinic you completed 6 visits, you will get
visit, get one extra month of diapers . a 2 month supply of diapers (visits
must be at least 14 days apart).
303-602-2100 330033--660022--22019000 303-602-2116
Denver Health Medical Plan is now a Text4Baby partner! Text4Baby is a FREE text program for
pregnant women and moms with babies under one year old. Text BABY (or BEBE for Spanish)
to 511411 to get three free text messages a week. Texts are timed to your
due date or baby’s birthdate. Text4baby gives tips about:
Healthy eating | Safe sleeping for baby | Baby’s growth | Signs of labor
Well-Baby visits and exams | Breastfeeding | Car seat safety | Helpful phone numbers
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