2015 - home | blue cross and blue shield of illinoisstudies show asthma is common. about 1 in 12...

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One of the most basic lifestyle choices you make each day is what you eat. Choosing a healthy eating plan can shape what you weigh. The key to reaching and keeping a healthy weight isn’t about short-term food changes. It’s about a way of life. Healthy eating, routine physical activity and balancing the number of calories you eat with the ones you use leads to a healthy future.

Healthy Steps to a Balanced Life

Don’t Wait to Feel GreatLosing weight is not easy, and it takes commitment. But no matter what your goal is, the good news is that even a five to 10 percent weight loss is likely to give your health a boost. Results could lead to better blood pressure, cholesterol levels and blood sugars. Keep these ideas in mind if you want to lose weight:

• Stick with healthy meals and eat 500 less calories a day.

• Be sure to workout at least two and a half hours a week.

• Choose low-fat or fat-free food.

Striking the Calorie BalanceA calorie is simply a unit of energy you get from food. Each person has their own calorie limit. Staying within yours can help you stay at a healthy weight. Take command of calories with these actions:

• Keep a food diary to track calories and be aware of what you eat and drink.

• Remember a calorie is a calorie, even if foods are fat-free.

• Increase physical activity and reduce calories to lose weight.

• To figure out what your daily calorie limit should be, visit ChooseMyPlate.gov and look in the Weight Management and Calories tab.

Sources: U.S. Department of Health & Human Services; Centers for Disease Control and Prevention; U.S. Department of Agriculture

Balance Movement with Healthy EatingGood eating habits are even healthier when you add staying active.

Adults (18-64 years) should get 2 ½ hours of moderate motion each week, or 1 hour and 15 minutes at a very brisk level. Children and teens (6-17 years) need an hour or more of being active each day.

Adults also need to work on building muscles at least twice a week,

and children and teens, three times a week.

Tips for staying activeTo get the best health value, make sure you are active for no less than 10 minutes at a time. Here are some ways to add motion to your day:

• Drive less and walk, cycle or skate more.

• Get the family or a friend involved.

• Workout or stretch your muscles while watching TV.

• Take a 10-minute walk at work instead of your coffee break.

• Join an office sports team or walking group.

• Take a dance or yoga class.

• Canoe or take a nature hike.

Get the Most from Your Drink ChoicesMany drinks have added sugars or fat, adding calories — and adding to your weight. But you can drink to good health when you follow these tips:

• Order a small coffee without whipped cream, sweet syrups or whole milk.

• Keep a water bottle with you to quench your thirst.

• Add slices of fresh fruit to water.

• Don’t keep supplies of tempting sugary drinks on hand.

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Men need to get in the game too, by putting this year’s health exam on the books. Help catch any health problems early before they sneak up on you.

Get a head start with your annual checkupJanuary is Birth Defects Prevention Month and Cervical Cancer Awareness Month. So start the year off healthy with your once a year well-woman exam, including cervical cancer screening. If you are pregnant or thinking of getting pregnant, see your doctor early. Help keep your health and your baby’s health in check.

Cervical cancer may be found early or prevented when you follow these guidelines:

• Don’t have any skin-to-skin contact with those infected with human papilloma virus (HPV), the main risk factor for cervical cancer.

• Don’t smoke.

• Don’t use birth control pills for a long period of time. Talk to your doctor.

• Aim for a healthy weight and eat lots of fruits and veggies.

• Start having regular PAP tests once every five years from ages 21 - 29.

• Have a Pap test and HPV test once every three years starting at age 30.

• Talk to your doctor about testing options, mainly if you are at higher risk.

• Get the HPV vaccine — boys should get the vaccine, too.

Head off cervical cancer and other health problems. Plan routine screenings and choose a healthy way of life.

Source: American Cancer Society

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FEBRUARY 2015

Did you know that race and gender also can raise your chance of getting high cholesterol? Speak to your doctor to learn more. Ask about your risk factors and a screening schedule that’s right for you.

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Don’t be a heartbreaker – treat bad cholesterolFebruary is a time to celebrate love. It’s also American Heart Disease Awareness Month, a good reminder that your heart needs love, too. One way to guard your heart is to maintain a healthy cholesterol level.

High LDL or ‘bad’ cholesterol is risky. Unfortunately, less than half of the 71 million U.S. adults with high LDL cholesterol seek treatment from their doctors. Your doctor can check your level each year through a fasting blood test.

You can be kind to your heart with these lifestyle steps:

• Eat a heart-healthy diet low in trans fatty acids and cholesterol.

• Stay at a healthy weight.

• Get 150 minutes of moderate exercise weekly.

• Avoid using tobacco or being around tobacco smoke.

• Seek treatment if diet and exercise aren’t enough.

If you have high LDL cholesterol, treat it and make lifestyle changes. Then you won’t skip a beat when it comes to heart health.

Sources: Centers for Disease Control and Prevention; The American Heart Association

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MARCH 2015

This year, more than 142,000 people will learn they have colon cancer. Be aware of the signs which may include: blood from the rectum or in stool; weight loss that can’t be explained; feeling tired; throwing up; discomfort in the abdomen or changes in bowel habits.

Lights, camera … colonoscopy!Have you scheduled your colonoscopy? This screening uses a tiny lighted camera to help your doctor see growths called polyps in the colon or rectum. Most growths don’t turn into cancer. Your doctor can remove them early before they have a chance to grow. Talk to your doctor about this test and other colorectal cancer testing.

The disease hits men and women equally. And your chances go up if you:

• Are over age 50

• Drink too much alcohol

• Eat a lot of red meat or processed meats

• Have a family history of colon cancer or polyps

• Have a disease of the colon or small intestines

• Smoke

• Are 30 percent or more above normal weight

• Do not get enough physical activity

Get the picture about colon health. Get regular screenings and lower your risks.

Source: American Cancer Society

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APRIL 2015

Did you know that sending or reading a text while driving takes your eyes off the road for about 4.6 seconds? If you’re driving 55 miles per hour, that’s the same as driving the length of a football field blind.

Be alert – defeat distracted drivingDistracted driving has reached a whole new level. Cell phone texting takes eyes off the road and hands off the wheel. At any moment of the day, around 660,000 drivers are fumbling with items that take their focus off the road. Studies show that 20 percent of teens and 10 percent of parents admit they text while driving.

Cell phone texting is the most unsafe action for today’s drivers. But these other acts also pose danger:

• Putting on makeup

• Shaving or other grooming

• Drinking and eating

• Reading

• Changing the radio or portable music players

• Looking at a navigation screen

• Watching a video

• Talking to riders in the car

Whether you’re a driver or a guest in the car, be alert and stay safe on the road.

Source: U.S. Department of Transportation

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MAY 2015

Studies show asthma is common. About 1 in 12 adults and 1 in 11 children have it. There is no cure for asthma. Medical care and training can help keep signs of coughing, wheezing, chest tightness and problems breathing at bay.

Asthma relief is in the airIf you or a loved one has asthma, you know the value of controlling your symptoms. You may also know these common triggers that can cause asthma attacks, such as:

But, other asthma triggers may be out there. Since May is National Asthma and Allergy Awareness Month, now is a good time to watch out for both common triggers and these less common ones:

When you keep asthma in check, you’ll be walking on air and breathing better.

Source: Centers for Disease Control and Prevention

• Mites and cockroaches

• Poor indoor or outdoor air quality

• Pets

• Mold

• Tobacco smoke

• Smoke from burning wood or leaves

• Allergies

• Working out

• Certain medicines

• Acid reflux

• Inhaling cold, dry air

• A lot of water in the air or thunderstorms

• Breathing in perfumes or chemicals

• Certain foods

• Strong feelings that cause fast breathing

• Flu, colds and sinus problems

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JUNE 2015

Make pool time safe this summer by choosing an adult who can swim and knows CPR to watch swimmers at all times. When watching children, be sure the adult doesn’t text, read or talk on the phone.

Summer-safety smartsSummer is here. So parents and caregivers should make sure children are safe from the sun with sunscreen and the right clothing. Also, make sure:

• Playground surfaces are soft

• Swings are right for the child’s age, attached securely and at least 24 inches apart

• Slides are well-grounded and that children wear clothing that won’t get caught

• Jungle gyms have proper guardrails, sturdy steps and that children using it are older than age 4

Summer also brings bad weather and more chance of lightning strikes. Remember to:

• Head to a safe building or car as soon as you hear thunder.

• Stay in a safe place 30 minutes after the last clap of thunder.

• Stay away from wet areas, metal objects, open fields, tall trees or objects, and hilltops.

• Keep moving toward safe shelter — don’t lie flat on the ground.

Be smart about safety so no one will get hurt from summertime fun.

Sources: National Oceanic and Atmospheric Administration, National Weather Service; National Safety Council; Centers for Disease Control and Prevention

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JULY 2015

Choose a sunscreen that has a Sun Protection Factor (SPF) of 15 or higher to shield the sun’s UVB rays. Also, check the label to make sure the product offers broad-spectrum safety from the sun’s UVA rays.

Red alert: know the facts about sunburnSlathering on sunscreen before you go outdoors is always a good idea. But using sunscreen alone may not be enough to shield you from the sun’s harmful ultraviolet radiation (UV). Lack of sun safety puts you at risk for skin cancer, the nation’s most common form of cancer.

Always wear plenty of sunscreen before heading outside. Then add these steps in your sun-safety plan:

Bright days are ahead when you practice sun safety all year round.

Source: U.S. Environmental Protection Agency

• Don’t burn.

• Wear sun-shielding clothing.

• Stay in the shade.

• Don’t tan or use tanning beds.

• Watch for extra sun glare from sand, snow and water.

• Get vitamin D from safe sources like milk, cheese and yogurt.

• Know the UV index.

• Reapply sunscreen every two to three hours when outdoors for an extended time.

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AUGUST 2015

Looking out for your eye health Our eyes work hard for us each day. When problems occur, we may put our sight at risk if we don’t seek help when we should.

Consider an eye exam if you have any of these symptoms:

Make an emergency visit with your eye doctor if you have:

If you have eye problems, don’t look the other way. Schedule a complete eye exam with your doctor.

Source: Prevent Blindness

Regular eye exams are important even if you don’t notice any eye problems. Exams can find issues early and prevent the risk of blindness, especially if you have certain health conditions such as high blood pressure or diabetes that can affect your eyesight.

• Watery eyes

• Trouble focusing on close or far away objects

• More sensitivity to light or glare

• Persistent pain in or around eyes

• Double vision

• Seeing spots

• Side vision blocked out

• Black spots or flashes of light

• Sudden vision loss in one eye or blurred, hazy vision

• Rainbows or halos around light

• Drape-like blotting of vision

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SEPTEMBER 2015

The more you know about getting ready for emergencies, the better you will feel about your family’s safety. To learn more visit emergency.cdc.gov/preparedness.

Ready, set … plan for emergenciesNo one thinks they will be in an emergency situation. That’s why it’s vital to do something now just in case. Having a plan and working together can help protect you and your loved ones.

Use these steps to make your crisis plan:

• Turn on smartphone settings to get emergency alerts.

• Teach everyone in the family to text since more texts get through than phone calls in emergencies.

• Teach children 911 calling basics.

• Agree on a close-to-home and out-of-town meeting place.

• Decide how to keep pets safe.

• Learn the meaning of community alert signals.

• Know safe parts of your home for each type of disaster.

• Pick a date to restock emergency supplies each year.

• Make your plan routine and test kids with quizzes and drills.

Set a goal of protecting your family and get ready now with an emergency plan.


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OCTOBER 2015

Get a mammogram at least once every two years if you are age 50-74. Women ages 40-49 should talk with their doctors about testing schedules. But women of any age should ask their doctor about screening guidance. A doctor’s suggestions may change based on your age, health and risk factors.

Reality check: scheduling your mammogramBreast cancer is a reality for one in eight women during their lifetimes. That’s why it’s vital to set up routine mammogram screenings. It can raise the odds of catching the disease early, which means you can get treatment early if needed.

Knowing the signs of breast cancer also can help save lives. But not all symptoms are breast cancer. Some could be a cyst, infection, medicines or even birth control pills.

Be on the safe side and call your doctor if you have any of these red flags:

• Lumps or thick tissue in or near your breast or under your arm

• Changes to breast shape or size

• Nipple discharge that’s not breast milk

• Changes to the look or feel of your breast skin or nipple, such as redness, itching, flaking or dimpling

Make good health a reality by scheduling routine mammograms and watching for breast changes.

Source: U.S. Department of Health and Human Services

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NOVEMBER 2015

More than 392,000 people in the U.S. die from tobacco-related disease each year. If you are ready to quit, think about a quit-smoking program. One such program is the American Lung Association’s Freedom From Smoking®. Go online to ffsonline.org.

Goodbye tobacco, hello healthier youNovember is National Lung Cancer Awareness Month. If you smoke, it is a good time to think about the many awesome reasons to quit. Being smoke-free can create good changes in your life, such as:

• Better health along with better quality and length of your life

• More money — smoking one $5 pack of smokes a day adds up to $1,825 a year

• Protecting loved ones and friends from sickness caused by harmful second-hand smoke

• Easier breathing, which gives you better sleep and lowers your chance of snoring

• No more outdoor smoking hassles since clean indoor air laws ban smoke in restaurants and other public places

• Better sense of smell and taste

• Cleaner smelling clothing, hair, breath, home and car

Say so long to tobacco and hello to a more active, healthier you.

Source: American Lung Association

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DECEMBER 2015

Drunk drivers cause about 30 deaths per day in the U.S. Other drugs, such as cocaine and marijuana, cause about 18 percent of motor vehicle driver deaths. These other drugs are often used along with alcohol.

Avoid holiday ‘spirits’ when drivingDecember is a time to get into the spirit of the holidays with parties and get-togethers. It’s also Drunk and Drugged Driving Prevention Month. Enjoy your social events but heed the warning — drinking and driving can spoil the holidays.

How can you, your family and friends stay safe when alcohol is involved? Think about these tips before hitting the road:

• Always decide who the non-drinking driver will be before any drinking starts.

• If you are hosting a party, offer alcohol-free drinks.

• Make sure guests leave with a sober driver.

• Take keys away from friends or family if they are not fit to drive.

• Get a ride home or call a taxi if you have been drinking.

This holiday, take safety on the road. Don’t mix alcohol or other drugs

with driving.


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2015 - home | blue cross and blue shield of illinoisstudies show asthma is common. about 1 in 12...

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