Blood Pressure: Aim Low. inside this issue

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1 managingdiabetes fall 2012 inside this issue BE MINDFUL OF YOUR MEDICATIONS...3 PROTECT YOURSELF FROM STROKE...4 Blood Pressure: Aim Low As many as two out of three adults with diabetes also have high blood pressure, according to the American Diabetes Association. High blood pressure and diabetes are a troublesome duo. Each one raises the risk for heart attack and stroke, and unfortunately they often go hand in hand. QUIT SMOKING...5 TUNA SALAD...6 BLOOD PRESSURE continued on page 2 Managing Diabetes is a trademark of SelectHealth.

2 Quit smoking to lower your blood pressure and your risk for heart disease. BLOOD PRESSURE continued from page 1 But you can take steps to lower your blood pressure. And most of these steps help lower blood sugar, too. STRATEGIES THAT WORK MAINTAIN A HEALTHY WEIGHT. Your blood pressure can rise with your weight. Losing as little as 10 pounds can have a big effect on blood pressure. GET ACTIVE. Physical activity can help you lower your blood pressure, manage your weight, and control your blood sugar. Your workout should include strength training and moderate to vigorous aerobic exercise. EAT A HEALTHY DIET. That means eating more whole grains, fruits and vegetables, and low-fat or fat-free dairy foods. Ask your doctor about the DASH eating plan, which is specifically designed to help control blood pressure. LIMIT SALT. Sodium, or salt, can raise blood pressure. Use herbs and spices to add flavor to your food instead. TAKE MEDICATION AS DIRECTED. If changes in your lifestyle aren t enough to lower your blood pressure, your doctor may prescribe medication. Reference: American Diabetes Association; American Heart Association High blood pressure can lead to eye problems. Work with your doctor to manage your blood pressure, and visit an eye doctor regularly. Reference: Eli Lilly. See Fit: Eye exams can help keep your eyes healthy managing DIABETES

3 Be Mindful of Your Medications Blood pressure medications work in different ways to improve your blood pressure. Your doctor may prescribe one or several medications that work together. Ask your doctor about the types of medications you are taking, and what they do. Always follow the instructions your doctor gives you. ACE AND ARBs These medications work to protect the lungs, kidneys, and other organs and keep blood pressure low. ADRENERGIC BLOCKERS PHARMACY CORNER These medications can help your body keep blood vessels open and can help your heart beat slowly and correctly. CALCIUM CHANNEL BLOCKERS Calcium channel blockers can help blood vessels open and cause the heart to slow and relax. DIURETICS Diuretics are sometimes called water pills. They take salt and water from the body. VASCULAR DILATORS These help the blood vessels relax so the heart doesn t have to work so hard. Some blood pressure medications can cause side effects. If you think you have a side effect, talk to your doctor. You may be able to take a different medication. Reference: Utah Department of Health. Blood Pressure Medications. 7 June < CHOOSE COLD AND FLU MEDICATIONS WISELY If you have high blood pressure, you should read the labels on over-the-counter (OTC) cold and flu medications carefully. Some cold and flu medications raise blood pressure and interfere with blood sugar. Speak to your doctor before taking any OTC medications or supplements. Source: American Heart Association SELECTHEALTH.ORG/diabetes 3

4 AVOIDING COMPLICATIONS PROTECT YOURSELF FROM STROKE Every 45 seconds, someone in this country has a stroke. There are several risk factors for stroke, including high blood pressure and diabetes. Take these steps to reduce your risk: > HAVE YOUR BLOOD PRESSURE CHECKED REGULARLY AND KEEP IT IN A HEALTHY RANGE. High blood pressure is the most powerful risk factor for stroke. If your blood pressure is high, make the lifestyle changes your doctor recommends (such as reducing the salt in your diet) and take any blood pressure medicines as prescribed. > WORK WITH YOUR DOCTOR TO MANAGE YOUR DIABETES. Keeping blood sugar under control can help reduce your risk of stroke. > MAKE HABITS HEALTHY. Aim for a low-fat, low-salt, produce-rich diet. Also make time for regular exercise, but ask your doctor if it s okay to be active. Habits like these help head off strokes by keeping your cholesterol levels, blood pressure, and weight under control. > LEARN THE SYMPTOMS OF A STROKE. Signs include sudden numbness or weakness (especially on one side of the body), trouble speaking, loss of balance, and trouble seeing. If you or someone you know has these symptoms, call 911 immediately. Early treatment can prevent long-lasting problems. Reference: American Stroke Association; National Institute of Neurological Disorders and Stroke Don t let diabetes slow you down. Use these resources to help you manage your diabetes while you are out and about. The Utah Department of Health has resources to help you learn more about diabetes, track your nutrition, and connect with other Utahns with diabetes. Visit Utah.health.gov/diabetes, or follow them on Hearthighway.org is a website from the Utah Department of Health with information about blood pressure, heart disease, and stroke. You can also share your story with others through the Utah Health Story Book project. The American Heart Association website, heart.org, offers heart-healthy recipes, tips to manage stress, and free e-newsletters for blood pressure, diabetes, and more. 4 managing DIABETES

5 QUIT SMOKING FOR YOUR HEART If you smoke, you probably know the negative effects it can have on your lungs from a smoker s cough to lung cancer. But you may not realize the effect it can have on your heart. Smoking raises your risk of dangerous blood clots, injures blood vessels, and speeds up the process of narrowing and hardening your arteries a condition known as atherosclerosis which can lead to heart attacks. Quit smoking now, however, and you ll greatly reduce your risk of heart attack, stroke, lung disease, and cancer. It s never too late to quit, notes the American Heart Association. When you have heart disease, quitting is an important part of treating the disease and preventing future heart problems. SelectHealth members have 100 percent coverage for the Quit for Life program. No copay or coinsurance is required. Quit for Life is a private program that patients follow at their pace from home. Participants receive a Quit Kit and access to a toll-free Quit Line. A trained smoking cessation counselor will call them and provide one-on-one coaching support over the phone for one year. The Quit for Life program is brought to you by the American Cancer Society and Alere Wellbeing. The two organizations have 35 years of combined experience in tobacco cessation coaching and have helped more than 1 million tobacco users. If you re ready to quit, here are a few steps to help you get started: > Set a quit date, plan for it, and stick to it. > Choose a method for quitting. > Consider whether smoking cessation medications might help you quit. TOOLS FOR SUCCESS Riding To Find a Cure Tour de Cure is a nationwide cycling event to benefit the American Diabetes Association. It s not a race, but a ride with routes designed for everyone from the occasional rider to the experienced cyclist. As part of the American Diabetes Association s annual Tour de Cure, SelectHealth and its team of cyclists raised nearly $84,000 for diabetes research and prevention one of the highest fund-raising totals in the nation. Team SelectHealth is 257 riders strong, making it among the largest teams in the country. The team is comprised of SelectHealth and Intermountain Healthcare employees, as well as community members from around the state. Next year s Tour de Cure will be Saturday, June 8 in Brigham City. For more information, visit main. diabetes.org/utahtourdecure. SELECTHEALTH.ORG/diabetes 5

6 BETTER HEALTH Tuna Salad servings 5 ingredients serving size 1 2 cup 2 cans tuna (6-ounce), packed in water 1 2 cup raw celery, chopped 1 3 cup green onions, chopped tbsp low-fat mayonnaise directions 1. Rinse tuna and drain for five minutes. Break chunks apart with a fork. 2. Add celery, onion, and mayonnaise and mix well. Nutrition Information (per serving) Calories 138 Total Fat Saturated Fat Cholesterol Sodium Protein Carbohydrate Calcium Magnesium Potassium Fiber 7 g 1 g 25 mg 171 mg 16 g 2 g 17 mg 19 mg 198 mg Reference: National Institutes of Health. Your Guide to Lowering Your Blood Pressure with DASH June < 0 g NUTRITION Yes to Flavor No to Salt The evidence is clear: Eating too much salt boosts your risk for high blood pressure. But lowering your salt intake may bring down your blood pressure. Whether you have high blood pressure or not, going easy on the salt makes sense. The U.S. Department of Health and Human Services advises people to eat less than 2,300 milligrams of sodium daily. That includes salt included in prepackaged foods, used during cooking, or sprinkled on at the table. People who are older thn age 50 and those of any age who are African American or who have hypertension, diabetes, or chronic kidney disease should cut their daily intake to 1,500 milligrams. To curb your salt intake, try these tasty tips: > Use low-salt or no-salt-added products. > When buying vegetables, go for the fresh or no-salt-added canned or frozen varieties. > Use fresh poultry, fish, and lean meats instead of cured, canned, or smoked kinds. > Limit items packed in brine, such as pickles, olives, and sauerkraut. > Go easy on condiments, such as mustard, ketchup, horseradish, barbecue sauce, and soy sauce. > Use herbs, spices, lemon, lime, or vinegar to add flavor to foods. > Cut back on prepackaged foods, such as frozen dinners, pizza, packaged mixes, canned soups, and salad dressings. > Eat fruits or vegetables instead of salty snacks. > Rinse canned foods, such as tuna or beans, to remove salt. > Read labels with care. Choose products with the lowest Percent Daily Value for sodium. 6 managing DIABETES

7 Weight Loss WHAT S YOUR ACTION PLAN? Maintaining a healthy weight and getting regular exercise are keys to managing diabetes. They can help you control your blood sugar levels and may even reduce the amount of medication you need. But losing weight can be a challenge. One way to get started is to think in terms of actions rather than pounds. For example, instead of vowing to lose ten pounds, make a plan to walk five days a week. Aerobic exercise (walking or swimming, for instance) and resistance training (such as weightlifting) are good for people with diabetes. Both help with blood sugar control too. But one study found that people with type 2 diabetes who combine the two kinds of exercises reduced their A1C levels more than those who did either type of exercise alone. If you want to add resistance training to your workout, consider lifting weights three times a week. Embracing a healthy lifestyle may be more fun and even more successful if you invite your spouse or partner along for the ride. Try these tips for two: LEARN TOGETHER. Knowing each other s cholesterol levels, blood pressure, and other risk factors for heart disease can help inspire healthy choices. EAT WELL TOGETHER. Share meals that are low in fat and high in fiber, and that provide plenty of fruits and vegetables. GET MOVING TOGETHER. An exercise partner is a great incentive to be more active. Good options for two include biking, walking, jogging, and swimming. The rewards of losing weight add up quickly. Losing just 5 to 10 percent of your starting weight can improve your health. And you don t have to do it all at once. Working on two or three goals can keep you moving toward a healthy weight. Reference: American Diabetes Association; National Institutes of Health; American Diabetes Association; American College of Cardiology SELECTHEALTH.ORG/diabetes 7

8 Take Your Health History With You! Log in to My Health to view your Continuity of Care report. You can print this report and take it to your next doctor s appointment. Visit selecthealth.org today! Like Us Follow Us Watch Us P.O. Box Salt Lake City, Utah Nonprofit Org. U.S. Postage PAID Salt Lake City, UT Permit No The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns. The information that is contained in this newsletter does not guarantee benefits. If you have any questions about your benefits or need to confirm your benefits, call Member Services at (Salt Lake area) or SelectHealth. All rights reserved /12