HealthyLife Articles

Author: AIPM

  • Make The Most Of Your Health Care Dollars

    SELF-CARE CORNER

    Image of doctor taking a patient's blood pressure reading.

    So you’ve got that high deductible health plan or flexible spending account. How can you save money-and spend your dollars wisely? Blue Cross Blue Shield of Delaware offers these suggestions:

    *Stay in-network.Make sure your doctors, laboratory, and hospital are a part of your health plan’s provider network so you save on copays and coinsurance amounts.

    *Use alternatives to emergency services.A visit to the hospital ER is generally unnecessary for issues such as the flu, minor cuts and sprains, or urinary tract infections. Overall costs are usually lower at walk-in clinics and urgent care centers. Check your health plan’s provider directory for nearby centers.

    *Take the tests.Receive the screenings, tests, vaccines, and other care that your plan covers, as recommended by your doctor. When you and your family stay healthy, you can avoid doctor visits and time off from work.

    *Take your medicine.To receive the full benefit of your medicine, remember to take the recommended dosage for as long as your doctor prescribes it. People who take their medicine as prescribed need less health care-and less expensive care. If you don’t understand how to take your medicine, ask your doctor or pharmacist.

    *Find the best price for the medication you need.Always ask if a generic prescription drug or an over-the-counter (OTC) drug would be best for you. For any brand-name drug, research the manufacturer before you fill the prescription. Then check its website for any discount coupons or free copay programs that may be available for that drug.

    © American Institute for Preventive Medicine

  • Make Your Next  Workout Fun

    BE FIT

    Image of couple walking on a nice day.

    Think of your next exercise workout as a “fun run” or as a well-deserved break, and you’ll eat less afterward. By thinking of it as exercise or as a workout, you’ll later eat more dessert and snacks to reward yourself.

    These new findings from the Cornell Food and Brand Lab involved two studies where adults were led on a 2 km walk around a small lake and were either told it was going to be an exercise walk or a scenic walk. In the first study, 56 adults completed their walk and were then given lunch. Those who believed they had been on an exercise walk served and ate 35% more chocolate pudding for dessert than those who believed they had been on a scenic walk.

    In the second study, 46 adults were given mid-afternoon snacks after their walk. Those thinking they had taken an exercise walk ate 206 more calories of M&Ms, which was over twice as much than those who had been told they were on a scenic walk.

    Together, these studies point to one reason why people in exercise programs often find themselves gaining weight. Some exercisers have a tendency to reward themselves by overeating after their workout.

    For beginning or veteran exercisers, the bottom line is this: “Do whatever you can to make your workout fun. Play music, watch a video, or simply be grateful that you’re working out instead of working in the office,” said Brian Wansink, author and Director of the Cornell Food and Brand Lab. “Anything that brings a smile, is likely to get you to eat less,” he added.

    © American Institute for Preventive Medicine

  • Make Your Own Smoothie

    HEALTHY EATING

    Image of 3 different smoothies.

    Don’t settle for a restaurant smoothie that likely has loads of added sugar and very little nutrition. Instead, use this formula to make your own smoothies at home. All you need is a blender or juicer and the fresh ingredients you enjoy. Have fun with it and try different ingredients each time until you discover your favorite recipe.

    Illustration on how to make your own smoothie.

    © American Institute for Preventive Medicine

  • Making Your Health Care Wishes Known

    WELL-BEING

    Image of doctor talking to patient.

    It’s a tough topic to think about, but also a necessary one. What are your wishes for your own health care if you were unable to communicate?

    Most people don’t think about this kind of scenario, especially if they are healthy. But if you are in a serious accident or become severely ill, you may not be able to tell your family what you want. This is when an “advance directive” can be very useful for you and your family.

    Advance directives: what are they?

    An advance directive is a document that states your desires about your care when you cannot speak for yourself. If you are admitted to the hospital, the doctor may ask if you have an advance directive. It may describe:

    *  Care you want if you have an illness that won’t get better.

    *  What you want if you are permanently in a coma or unconscious.

    *  Treatment that you don’t want to receive.

    *  Treatment you do want, regardless of how sick you are.

    Advance directives can have different parts that help in different ways. You may have one or more of these:

    *A living will.This is a written, legal document. It covers what treatment you want if you were terminally ill or would not wake up from a coma. It can list specific things you would like done depending on how sick you are.

    *Durable power of attorney (DPA).It names a person to make health care decisions for you. A DPA becomes active any time you cannot make medical decisions for yourself. Sometimes it is called a Medical Power of Attorney or health care proxy. Only use a DPA if you have someone you trust to make these decisions. Talk to your DPA about their role and your health care wishes.

    *Do not resuscitate order (DNR).If a person’s heart stops or they stop breathing, hospital staff will give CPR, or cardiopulmonary resuscitation. If you have a DNR, you are telling hospital staff that you do not want CPR given to you. You do not have to have a living will or DPA to have a DNR.

    Some states do not consider living wills or DPAs to be official legal documents. Even if it’s not legal, an advance directive or DPA can be very helpful. It can help your family and/or doctor make decisions you want so you get the care you desire. Your doctor or an attorney can tell you about your state’s laws. All states recognize and honor DNR orders that are in a patient’s medical record. An attorney does not have to do a DPA or living will. Many people fill them out themselves.

    What do I put in an advance directive?

    If you’re thinking about getting an advance directive, you may be wondering what it should say. Your doctor or an attorney can help you, and you may want to think about it for a while.

    Health care items that are often listed in a living will include:

    *  Ventilation (artificial breathing machines)

    *  Dialysis (machines that work for kidneys that are failing)

    *  Tube feeding (used when a person  cannot eat or drink)

    *  Palliative care (care that keeps you comfortable, such as pain relief measures)

    *  Organ donation or donating organs to be used for research

    Why do I need an advance directive?

    Most medical experts agree that an advance directive is helpful. It makes your preferences about medical care known before you become sick or injured. It means your loved ones will not have to make hard decisions about your care while you are sick.

    An advance directive can give you peace of mind. If you feel strongly about receiving certain treatments, an advance directive helps ensure that your wishes will be honored. It gives you more control over your own health care.

    Where do I start?

    An advance directive doesn’t have to be hard. It can be short and simple. You can:

    *  Get a form from your doctor.

    *  Write down your own wishes yourself.

    *  Discuss your wishes with your DPA.

    *  Meet with an attorney to write an advance directive.

    *  Get a form from your local health department or Area Agency on Aging in your area.

    It’s a good idea to have your doctor or an attorney look at your advance directive. This ensures your wishes are in line with state laws. It also gives you a chance to answer questions and make sure your wishes are understood. When you are done, have your advance directive notarized. Give copies to your family and your doctor.

    You can change or cancel your advance directive. This can be done when you are of “sound mind,” which means you are able to think and communicate clearly. Any changes you make must be signed and notarized according to the laws in your state. Make sure that your doctor and family members know about the changes.

    Sources: Medicare.gov, American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Managing Financial Stress

    FINANCIAL HEALTH

    Image of hands holding money.

    Do finances keep you awake at night? If so, you’re not alone. More than 75 percent of Americans say money is a big source of stress, according to the American Psychological Association (APA).

    Although we can’t always change our financial problems right away, we can learn to cope with this type of stress. This can help you stay healthier and learn to deal with challenges in a positive way.

    If you’re stressed about money, try these tips:

    *Remain calm and make a plan.It can be easy to get caught up in the panic of the moment when a problem arises. A sudden expense needed for an emergency or stories about a “bad economy” in the news can make things feel hopeless. Instead, think about small steps you can take now to improve your budget. This may be writing down a few specific ways you can cut back on expenses. Or, look at your past spending and make a plan to cut back on things you can do without for now.

    *Look at the positive side of being thrifty.Eating meals at home instead of at a restaurant can be a fun family bonding time. Have everyone help prepare the meal or pick out their favorite dish for the weekly menu. Can’t afford a fitness membership? Exercise with a family member or friend at home and make it fun.

    *Be proud of progress.If you saved $5 by making your coffee at home rather than buying it at a coffee shop, that’s a step in the right direction. Think about the little ways you can save money and how they add up over time. These small successes can get you to your goal.

    *If you can’t pay your bills, ask for help.Banks, utilities and credit card companies will often give you extra time to pay if you’re in a financial crisis. It doesn’t hurt to call and ask.

    *Identify unhealthy behaviors.If you deal with stress by drinking alcohol, smoking or gambling, this will often make matters worse. Not only do these habits cost more money, but they can cost you your health, job and relationships. Healthy ways to cope with stress include exercise, deep breathing, eating a balanced diet, listening to music or calling a friend. If you need help with unhealthy behaviors, ask your doctor or look into community support groups.

    Source: American Psychological Association

    © American Institute for Preventive Medicine

  • Meatless Meals (Try It)

    HEALTHY EATING

    Image of yellow and red peppers stuffed with rice and other vegetables.

    You don’t have to become a vegetarian to enjoy a meatless meal. Try working more meatless meals into your week, suggests the Recipe Doctor, Elaine Magee, MPH, RD, author of Food Synergy.

    *  Substitute a soy “meat” product for the meat ingredient in casseroles, stews, tacos, and chili.

    *  Break out a can of beans. They make great meal replacers because they’re super satisfying, with high amounts of protein and fiber. In a nice vegetable stew bursting with beans, you might not notice the meat is missing.

    *  Try a veggie potpie featuring potatoes, peas, mushrooms, and any other vegetables with vegetarian gravy and pie crust.

    *  Make Mexican dishes (burritos, nachos, enchiladas, for example) featuring beans and veggies instead of beef and chicken.

    *  Stir-fry Chinese cuisine with veggies and tofu and serve over rice or noodles.

    *  Stuff bell peppers with a mixture of rice with spices and vegetables plus vegetarian sausage, tofu, or beans to make the dish more satisfying.

    *  Layer lasagna with veggies instead of meat. Spinach replaces ground beef.

    *  A grilled Portobello mushroom can stand in for a burger on a bun.

    © American Institute for Preventive Medicine

  • Melanoma And Skin Cancer Awareness

    MEDICAL NEWS

    Image of father and child walking on the beach with a big blue umbrella.

    Skin cancer is the most common type of cancer in the U.S. Melanoma, the deadliest form of skin cancer, kills one American every 54 minutes.

    The good news is many cases of skin cancer can be prevented. Before you head outside to enjoy the sunshine and fresh air, know how you can protect yourself and your family from skin cancer.

    *There’s no “safe” tan:Getting a “base” tan before vacation isn’t safe. It increases your risk of skin cancer and aging of the skin. Using self-tanners is the only safe way to get a bronze glow.

    *Seek shade:One of the best ways to avoid UV rays is to love the shade. Trees, umbrellas and buildings are easy ways to keep the sun’s rays off your skin, especially between the hours of 10 a.m. and 4 p.m., when rays are strongest.

    *Get vitamin D safely:Though the skin makes vitamin D when it’s exposed to the sun, there are safer ways to get what you need of this nutrient. Eggs, fatty fish, fortified dairy and juice are good ways to get your D.

    *Use caution with water and snow:Swimming and skiing can expose the skin to more UV rays because the sun reflects off water and snow. Be diligent about sun protection during these kinds of activities.

    *Apply (and reapply) sunscreen:Use a sunscreen labeled “broad spectrum” with an SPF of at least 30. Reapply at least every 2 hours, and after swimming or toweling off.

    *Use protective clothing:Sun protective hats, shirts, scarves and more are available to help block UV rays. Look for clothing and swimwear with a “UPF” rating on the label for protection. Use it with sunscreen for optimum protection.

    Finally, contact your doctor if you notice a new, itchy or painful mole. Moles with irregular shapes and borders or those that are black or multicolored should be checked.

    Sources: U.S. Department of Health and Human Services, American Cancer Society, Skin Cancer Foundation

    © American Institute for Preventive Medicine

  • Men’s Health 2

    MEDICAL NEWS

    Image of oler man at the doctor's office.

    Increasing awareness of health problems that can be prevented among men and encourage men and boys to get early detection and treatment of disease and injury.

    6 health tests men need

    Here are 6 essential screening tests all men should receive during their lifetime, according to pathologist and men’s health expert Dr. Thomas Wheeler, Baylor College of Medicine.

    1.Prostate cancer:The prostate specific antigen (PSA) test was developed to help detect prostate cancer in men, but experts now disagree about treating the cancer if detected. Men, starting at age 50, should speak with their docs about the pros and cons of screening. For those in high-risk categories, this conversation should begin at age 45 or earlier.

    2.Blood pressure:It’s a simple and painless test for the “silent killer.” Why? Because high blood pressure has no symptoms. Often, simple diet changes and regular exercise can lower blood pressure. If not, the medications to control blood pressure are well tolerated and do not cost a lot.

    3.Cholesterol:A cholesterol test also is a simple screening test and is advised for men at least every 5 years, or yearly if abnormal.

    4.Colon cancer:This is the third most common cancer in Americans. Beginning at age 50, men should be screened for precancerous polyps and colon cancer. Screening tests include the fecal occult blood test, flexible sigmoidoscopy and colonoscopy.

    5.Skin cancer:Limiting sun exposure and receiving regular check-ups can help men avoid this common cancer including melanoma – a potentially deadly form.

    6.Diabetes:Men 45 years and older should be tested for type 2 diabetes every 3 years. Common screening blood tests are fasting glucose and hemoglobin A1c. Diabetes can be detected early before complications of more advanced disease set in.

    © American Institute for Preventive Medicine

  • Menu Secrets

    HEALTHY EATING

    Image of women at a resturant talking to the waitor about the menu.

    When dining out, two things that affect your menu choices the most are what you see on the menu and how you imagine it will taste.

    But what you order may have less to do with what you want and more to do with a menu’s layout and descriptions, according to a Cornell study in the International Journal of Hospitality Management.

    First,any food item that attracts attention (with bold, highlighted or colored font or set apart in a text box) makes us more likely to order that food item rather than the item listed next to it. “In most cases, these are the least healthy items on the menu,” said lead author, Brian Wansink, author of Slim by Design: Mindless Eating Solutions for Everyday Life.

    Second,menu names with descriptive items sell better and lead you to believe that they taste better. The researchers cite a study where they changed the names of restaurant menu items to make them more descriptive; the seafood filet became Succulent Italian Seafood Filet and red beans and rice became Cajun Red Beans and Rice. Sales of these items went up by 28%, and they were rated as tastier, even though the recipe was identical. Diners were also willing to pay an average of 12% more money for a menu item with a descriptive name.

    The best solutionto healthier restaurant dining may be an easy one. “Just ask your server,” said Wansink, “Ask, ‘What are your two or three lighter  entrées that get the most compliments?’ or ‘What’s the best thing on the menu if a person wants a light dinner?’”

    Eating Out Tip

    Before you choose restaurants, check out their websites. Read menu options and nutrition information, if provided, to help you make healthy choices. When you are at a restaurant, ask if you can make healthier substitutes, such as having a vegetable in place of French fries.

    © American Institute for Preventive Medicine