Health. Achieving. Like us on Facebook! Helping you maximize your health 1st Quarter 2014

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1 Achieving For AccessTN Members Helping you maximie your health 1st Quarter 2014 The CareSmart FREE disease management programs empower AccessTN members to take control of their chronic conditions or diseases. Call to enroll today. What should my blood sugar levels be? Like us on Facebook! Check out BlueCross BlueShield of Tennessee on Facebook for the latest health and wellness tips. Get a special health, nutrition or fitness tip posted to your wall each day. We are listed on Facebook as BCBST or Follow us on Twitter at twitter.com/bcbstennessee AccessTN Member Services: Monday-Friday, 8 a.m. to 6 p.m., Eastern time TTY/TDD (for hearing impaired) AccessTN@bcbst.com The information in this newsletter is not meant to take the place of your health care provider s advice. Blood sugar levels go up and down all day long in people with diabetes. Testing your blood sugar levels and keeping track of the numbers is key to managing your diabetes. These checks give you a snapshot of your blood sugar at that moment. Your doctor can tell you when and how often to check your blood sugar. Make a habit of writing down your blood sugar levels. Keeping a record gives your doctor a good picture of your body s response to your diabetes care plan through patterns in your blood sugar levels. Your doctor can know how to adjust your plan based on how food, exercise, stress and medicine affect your blood sugar levels. It can also tell you when your blood sugar is too low or too high. By performing an A1C test, your doctor can sum up your diabetes control for the past few months An HbA1c of.6% or less is normal Target Blood Sugar Levels for Most People with Diabetes Before meals 70 to 130 mg/dl 1 to 2 hours after the start of a meal Less than 180 mg/dl If you have diabetes, you and your doctor or nurse will discuss the correct range for you. For many people the goal is to keep your level at or below % Low blood sugar can be dangerous. It can make you feel shaky or pass out. High blood sugar levels over time can cause serious health problems like increased risk of heart disease and stroke and vision problems. But you can learn how to make sure your blood sugar levels stay on target. Talk to your doctor about what your blood sugar numbers should be.

2 Deep breathing Meditation Yoga Could oxygen therapy work for you? If you have advanced COPD it can become difficult to get enough oxygen into your blood. Oxygen therapy increases the amount of oxygen that flows into your lungs and bloodstream. It is not a cure for COPD, and it s not right for everyone. But for the COPD patients who need it, oxygen is a very good treatment. Oxygen therapy is used the same way as your medication it is prescribed by your doctor if the level of oxygen in your blood is low. If used correctly, oxygen helps you: Live longer Have less shortness of breath Exercise more easily You might need oxygen therapy all of the time or just part of the time. For example, you may only need oxygen while you sleep or while you exercise. The amount of oxygen (setting) is determined by your doctor. It should only be increased by the doctor s order. Oxygen comes in several different kinds of systems. You will have a source of oxygen (a tank, cylinder or oxygen concentrator) with a flexible cord that carries oxygen to the nose by prongs (called a nasal cannula) or a mask. Oxygen safety tips Oxygen is a fire haard, so it is important to follow these safety rules: Do not use oxygen around lit cigarettes, open flames or anything flammable Do not store oxygen cylinders near any type of heat source Turn oxygen off when you re not using it Follow the instructions provided by your oxygen supply company Relaxation practices to manage anxiety Everyone gets anxious from time to time it s a normal reaction to stress. But for some people, anxiety can be too much, and it can negatively affect their daily routine. This could be diagnosed as a type of anxiety disorder. Most people with an anxiety disorder need therapy, medication or a combination of both to get their symptoms under control. But lifestyle changes, like practicing relaxation techniques can make a difference too. Try these techniques for a more calm and focused body: Deep breathing. Give yourself a minute break from whatever is causing stress and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. Meditation. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on a positive mantra like I feel at peace or I love myself. Place one hand on your belly to match the mantra with your breaths. Yoga. This practice is a series of both moving a stationary poses. The best types of yoga to relieve stress include slow, steady movement, deep breathing and gentle stretching. Learn by attending group classes or following video instructions. diseases-conditions/generaliedanxiety-disorder/basics/lifestylehome-remedies/con stress_relief_meditation_yoga_ relaxation.htm free help to quit smoking Call the Tennessee Tobacco QuitLine at QUIT-NOW or Hearing impaired Tennesseans call Hours (Eastern Time): Monday through Friday, 8 a.m. to 11 p.m. Saturday, 9 a.m. to 6 p.m. Sunday, 11 a.m. to p.m. Counseling is available in English or Spanish. Find out more online at: health.state.tn.us/ tobaccoquitline.htm

3 Small weight loss steps to success Maintaining a healthy weight is important to living a longer and healthier life. It s no secret that this is a balancing act between the calories you eat and the calories that your body burns off. You gain weight when you eat more calories than your body needs. Over time, eating a few extra calories every day can add up to extra pounds. That s why being physically active is important to maintaining a healthy weight. When you move more, your body uses more calories. So to lose weight, you should eat fewer calories than your body is using. Doctors recommend that adults get at least 10 minutes (2 hours and 30 minutes) of moderate physical activity every week for good health. That might sound like a lot of exercise, but it s just about 22 minutes every day. Walking is a great way to start on the path to a healthier you. You don t need any fancy or expensive equipment. You don t have to have any athletic ability. And walking is a great way to be active while spending time with family and friends. If you have a health problem or haven t exercised in a while, talk with your doctor before you get started. Source: Get moving with this simple 12-week walking schedule Try to walk at least five times each week. Always start with a five-minute, slower paced walk to warm up and end with a five-minute, slower paced walk to cool down. Start at a pace that s comfortable for you. Then steadily pick up speed until you re walking briskly. You should be breathing hard, but still able to have a conversation. Each week, add two minutes to your walking time. WARM-UP BRISK WALKING COOL-DOWN Source: How your pet may be causing sneeing and wheeing If you have asthma, you know that many things in your home can trigger an asthma attack. This includes dust mites, mold and even your furry friend. Pets shed dander, dead skin cells and hair, which can trigger asthma attacks. Your pet s fur can also collect allergens like dust and pollen. You can be tested for allergies. If a doctor says that your asthma is aggravated by dander, he or she may recommend that your house be pet-free. However, your doctor may say it s OK to keep your pet if you receive medicine or allergy shots. The good news is there are ways you can cut down on pet allergens at home. If you decide to keep your pet, you can: Keep your pet out of the bedrooms and away from rugs and upholstered furniture Bare floors are best, but steam clean your carpet frequently if you have it Cover bedroom vents with dense filtering material like cheesecloth Wear a dust mask to vacuum Have someone without a pet allergy clean the cat s litter box, and place the box away from air vents Have someone without a pet allergy wash and brush your pet every week Encourage everyone in the family to wash their hands after playing with your pet FREE Help to Quit Smoking Call the Tennessee Tobacco QuitLine at QUIT-NOW or Hearing impaired Tennesseans call Hours (Eastern Time): Monday through Friday, 8 a.m. to 11 p.m. Saturday, 9 a.m. to 6 p.m. Sunday, 11 a.m. to p.m. Counseling is available in English or Spanish. Find out more online at: health.state.tn.us/ tobaccoquitline.htm

4 Treatment for coronary heart disease Coronary artery disease (CAD) is a disease in which a waxy substance called plaque builds up inside the coronary arteries. These arteries supply oxygen-rich blood to your heart muscle. If the flow of oxygen-rich blood to your heart muscle is cut off, chest pain or a heart attack can happen. CAD is the number one cause of death for both men and women. Fortunately there are ways to prevent and treat CAD if you are diagnosed. Lifestyle changes. Whether your heart disease is mild or severe, your doctor will more than likely recommend lifestyle changes as part of your treatment. These include: Following a heart healthy diet Exercising regularly Quitting smoking Limiting how much alcohol you drink Managing stress These changes may be the only treatment that some people need. Medications. Your doctor may prescribe medications to control your heart disease like: Diuretics ACE inhibitors Beta blockers Cholesterol-lowering medications, such as statins or fibrates Medical procedures or surgery. If medications aren t enough, it s possible your doctor will recommend specific procedures or surgery to clear the blockages in your heart. A common procedure is balloon angioplasty (using a metal stent to prop open the vessels) or open heart surgery to bypass blocked heart arteries. Prevent falls to stay active and independent Falls can happen anywhere to people of any age. But the risk for a fall increases as you get older. Falling can lead to broken bones like hip fractures and head traumas. A fracture (broken bone) can cause pain and disability. It can also make it hard to do daily activities without help and impossible to live independently. Hip fractures are a major cause of health problems and death among older adults. You don t have to be afraid of falling. Take these steps to prevent falls: Exercise regularly to improve your balance, flexibility and muscle strength Ask your doctor to review your medicines. Some medicines can make you diy or drowsy Get your vision checked regularly. Update your glasses or contact lenses when your vision changes Avoid drinking alcohol. This slows your reflexes and alters your balance Find and fix dangers in your home. For example, add stair railings and move cords you could trip over Light up your living space. Keep your home brightly lit to avoid tripping on things that are hard to see Wear sensible shoes. Buy properly fitting, sturdy shoes with nonskid soles Get moving! Aim for two hours and 30 minutes of moderate aerobic activity every week. With your doctor s OK, you can try walking, climbing stairs or swimming. You can try musclestrengthening activities at least two days a week, like lifting weights or yoga. Exercises that improve your balance can help prevent falls. To find simple exercises to improve your balance and strength visit go4life. nia.nih.gov. HomeandRecreationalSafety/ Falls/adultfalls.html; go4life.nia.nih.gov/ Treatment for heart failure Heart failure happens when the heart can t pump enough blood to meet the body s needs. This happens over time as the heart s pumping action grows weaker. Early diagnosis and treatment can help people who have heart failure live longer and more active lives. Treatment for heart failure will depend on the cause and stage of heart failure. The same simple lifestyle changes to treat CAD can help you feel better and control heart failure. But instead of limiting alcohol, you should avoid it completely. Also, drinking the right amounts and types of fluid are important lifestyle changes to treat heart failure. Your doctor may prescribe drugs to help control symptoms like: Diuretics or water pills to flush the body of fluids Beta blockers ACE inhibitors Lifestyle changes and medicines may no longer control your symptoms as heart failure gets worse. You may need a medical procedure or surgery. Devices like pacemakers and defibrillators are sometimes implanted to improve the heart s function and/or prevent deadly arrhythmias. In very advanced cases, heart transplantation may be an option It is important to weigh yourself every day at the same time. Tell your doctor or nurse if you notice your weight increase by more than 3 pounds in three days. How can we help you? BlueCross BlueShield of Tennessee Regular business hours are 8 a.m. to 6 p.m., ET, Monday through Friday. Member Services (for benefits information) TDD/TTY (for hearing impaired) accesstn@bcbst.com Website bcbst.com Drug Benefit Appeal (fax number) Care Management CareSmart Disease Management Other Services 24/7 Nurseline* Information Library** * 24/7 Nurseline offers health advice and is provided by Infomedia Group, Inc. d/b/a Carenet Services, an independent company that does not provide BlueCross BlueShield of Tennessee branded products and services. ** Information Library provides information on health topics and is provided by McKesson, an independent company that does not provide BlueCross and BlueShield of Tennessee branded products or services. State of Tennessee Regular business hours are 8 a.m. to 4:30 p.m., CT, Monday through Friday. cover.tennessee@tn.gov Website covertn.gov Do you need help in these languages: (Arabic); Bosanski (Bosnian); (Kurdish-Badinani); (Kurdish- Sorani); Soomaali (Somali); Español (Spanish); Ngươi Việt (Vietnamese)? AccessTN language and member services are free at , Monday-Friday, 8 a.m. to 6 p.m. ET. For TDD/ TTY help call Federal and State laws protect your rights. They do not allow anyone to be treated in a different way because of: race, language, sex, age, color, birthplace, or disability. Need help? Call the Office of Non- Discrimination Compliance for free at For TTY dial 711 and ask for BlueCross BlueShield of Tennessee, Inc., an Independent Licensee of the BlueCross BlueShield Association 14ACS11 (03/14)

5 1 Cameron Hill Circle Chattanooga, Tennessee bcbst.com THE LATEST EDITION OF Achieving IS HERE! 1st Quarter 2014 A newsletter for AccessTN members Achieving In This Edition: Normal blood sugar levels How relaxation helps anxiety Is oxygen therapy right for you? Walking for weight loss