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SUMMER 2013

MYHEALTH INSIGHT

Inside!Wonderful effects of quitting smoking

Stifle your summer asthma

Seven things to remember

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A publication of UPMC Health Plan more online at www.upmchealthplan.com

Contact us!Our health coaches are here to help you! Call us at 1-866-778-6073. We are available Monday through Friday from 8 a.m. to 5:30 p.m. TTY users should call 1-800-361-2629.

Our online tools can help you get healthier! Visit us at www.upmchealthplan.com and log in to MyHealth OnLine.

1. TELL your doctor if you feel that you are not going to fill or take a prescribed medicine for any reason, including cost, difficulty swallowing pills, aftertaste, or anything else.

2. ASK your doctor or pharmacist if you have any questions about how to take a medicine.

3. FOLLOW directions exactly. One pill twice a day is not the same as two pills once a day.

4. READ the instructions about whether your medicine should be taken before, during, or after meals, and whether you should avoid certain foods, drinks, activities, or other medicines.

5. DO NOT take medicine that is for someone else and never share your medicine.

6. STORE medicine the right way. Refrigerate if it’s indicated. Otherwise, keep in a cool, dry place; not in the kitchen or bathroom.

7. FINISH the full prescription. Do not stop taking your medicine even if you feel better!

Take your medicine the right way!

MYHEALTH INSIGHT: Summer 20132

Stifle your summer asthma If you have asthma, the “dog days of summer” can be miserable — and dangerous. But there are ways to prevent summer asthma flare-ups:

Approximately 10 million people are allergic to

cat dander, the most common pet allergy. The most common allergy triggers are tree, grass, and weed

pollen; mold spores; dust mite and cockroach allergens; and

cat, dog, and rodent dander.

• Check in with your doctor. Is hot, humid air triggering your asthma? Your doctor can help you control your symptoms. Don’t feel like you have to suffer through the summer. Talk to your doctor about medication options.

• Get allergies under control. Warm-weather allergens like mold and grass pollen can also trigger asthma. If you think you may have undiagnosed allergies, talk to your doctor about getting tested. The right allergy medication can help. Also discuss ways to limit contact with allergens.

• Avoid the heat when you can. This may be tough if your job involves working outside. Consider asking for assignments that put you in an air-conditioned space during the hottest days or during the hottest parts of the day.

• Keep indoor humidity low. You can’t control the weather, but you can control your home environment. Use air conditioning instead of opening windows. Use a dehumidifier to set your indoor humidity to 50 percent or lower to cut down on allergens that grow in warm, moist environments.

• Check the air quality index. Air pollution is another factor in asthma. When planning your day, check the air quality index the way you would check the weather. Tune in to local news and weather

programs that offer air quality information in the mornings. Smartphone users can download the “State of the Air” app from the American Lung Association, available for iPhones and Androids. You can also check air quality online.

• Exercise or run errands early. On days when heat, humidity, and air quality are going to be unpleasant, try to fit in your outdoor activities before uncomfortable conditions set in. Or break your normal routine into mornings and evenings.

• Be careful at the pool. Swimming is great exercise for people with asthma; in the summer it reduces your chances of overheating. But the chlorine added to most pools can trigger asthma symptoms in some people. If this is true for you, try another activity, such as an indoor fitness class.

• Keep your inhaler or medication on hand. Use your inhaler before outdoor exercise as advised by your doctor. Be sure to take your medication regularly. If you are planning to spend time in the heat, take your fast-acting inhaler or medication with you.

• Know when to get help. Contact your doctor right away if your asthma flares up when it is more humid, or if your asthma worsens into an attack. Source: Everyday Health.com

After your last cigarette:

• In 20 minutes, your heart rate and blood pressure drop.

• In 12 hours, your blood’s carbon monoxide level returns to normal.

• In two weeks to three months, your circulation improves and lung function increases.

• In one to nine months, coughing and shortness of breath decrease. Your lungs regain the ability to clean themselves and reduce the risk of infection.

• In one year, your excess risk of heart disease is half that of a smoker.

• In five to 15 years, your risk for stroke is reduced to that of a non-smoker.

• In 10 years, your risk for lung cancer is just half that of a smoker, and your risk for several other cancers decreases too.

• In 15 years, your risk of heart disease is the same as a non-smoker’s.

The wonderful effects of quitting smoking

For years, the class of drugs called statins has been the gold standard treatment for high cholesterol. Lipitor and Zocor are practically household names.

But what if you’re one of the many thousands of people who can’t take a statin because of the side effects it causes? Common side effects include muscle pain, nausea, and digestive problems. Plus there are many other less common ones.

But don’t worry. You have some great options. Just be sure to talk to your doctor about your side effects and the following alternatives:

Exercise and eat healthfully. Talk about gold standards! To lower your cholesterol, you can’t do much better than regular physical activity (30 minutes a day, five days a week) and a low-fat, high-fiber diet that includes plenty of whole grains, fish, fruits, vegetables, and omega-3 fats. In fact, exercise and healthy eating can sometimes make statins unnecessary.

Try other medications. Many people do well with bile acid resins, ezetimibe, niacin, and fibrates — each of which has been shown in studies to lower cholesterol. The key is to find which drug works best for you. Ask your doctor about these and other alternatives, and be sure to ask about non-prescription drugs and therapies as well.

Consider another statin. It could be that the specific statin you’re on comes with a strong side effect, but another statin may not. Ask your doctor before giving up on statin therapy.

Don’t get frustrated. This is really important to remember if you can’t take a statin. It’s important to find another therapy that does work and to stick with it. Your heart will thank you.

Source: Mayo Clinic

What to do when you can’t take a statin drug

And there’s more! You’ll feel better, breathe easier, and have more energy. You will regain your senses of smell and taste and enjoy whiter teeth and fresher breath. You will have fewer wrinkles and lower your risk for cataracts. Most of all, you will be proud of your accomplishment and inspire those around you.

If you’re a smoker, quitting is the very best thing you can do for your health. No matter your age or how long you’ve smoked, quitting can help you live longer and healthier.

Source: American Heart Association

MYHEALTH INSIGHT: Summer 2013 3

Diabetes one day at a time 1. Make healthy food choices.

• Make a diabetes meal plan with your health care team.

• Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt.

• Eat foods with more fiber. Choose whole grains like whole-wheat cereals and breads, brown rice, and oats.

• Choose foods such as fruits, vegetables, and low-fat dairy.

• Drink water instead of juice and regular soda.

2. Be active.

• Set a goal to be more active most days of the week. Start slow by taking 10-minute walks three times a day.

• Twice a week, work to increase your muscle strength. Take a yoga class, do some gardening, or try following along to an exercise video. Check out what’s available through your cable TV provider. Many offer free videos!

3. Follow these healthy routines every day.

• Take your medicines for diabetes and any other conditions even when you feel good.

• Check your feet every day for cuts, blisters, red spots, and swelling. Call your health care team right away about any sores that do not go away.

• Brush your teeth and floss every day to keep your teeth and gums healthy.

• Keep track of your blood sugar. You may want to check it one or more times a day. Write down the date, the time, and the result. Be sure to discuss your numbers with your health care team.

• Check your blood pressure if your doctor advises and keep a record of it.

Millions of people have diabetes and lead a healthy life. Taking care of your diabetes today will help you feel good in the future. If you need help or advice, be sure to call a health coach. They can help! You can also visit us online at www.upmchealthplan.com and log in to MyHealth OnLine. There you will find resources, tools, and information to manage your health.

Source: National Diabetes Information Clearinghouse

Depression is a very personal condition, but when you are part of a family, depression becomes part of the family too.

This actually has both pros and cons. On one hand, family members can be very helpful in recognizing depression in another family member and in getting help for that person. They can see when the situation is more than “the blues” and can provide valuable information to the person treating the depression. They can provide ongoing care and comfort. They can be trusted people to talk to and be with.

On the other hand, when a family member is depressed, his or her depression affects other members of the household. Spouses serve as caregivers. Caring for a person with depression can be frustrating and discouraging. Children may feel guilty for their loved one’s condition.

Whether or not they choose to be, family members may feel helpless at being unable to help their loved one or pressured to “fix” the situation. They may feel like their former relationship with their loved one is forever changed.

Whether you are depressed or living with someone who is, it is important to realize that no one person causes anyone else’s depression. Guilty feelings might be natural, but that doesn’t mean they are justified. Healing and recovery take time and progress comes in small increments, but treatment can and does help. Call a health coach today if you are experiencing signs of depression. A health coach can get you started on the path to feeling better.

Sources: Anxiety and Depression Association of America; UPMC

The choices you make on a daily basis can have a huge impact on your overall health, especially when you have diabetes. When you take good care of yourself, you lessen your chances of having health problems like a heart attack or stroke, eye or kidney problems, or nerve damage. Here are the things you can do that will help you be healthier and improve your quality of life.

Don’t let depression be a family affair

MYHEALTH INSIGHT: Summer 20134 Copyright 2013 UPMC Health Plan, Inc. All rights reserved.MHI SUMMER 13 C20130514-13 HL (MFS) 6/14/13 72M RP

The content in this newsletter is not intended to provide specific medical advice, and members should contact their physician with questions about specific conditions and/or treatment. Not all benefits

mentioned in this newsletter will necessarily be available to all members. Members should review their specific plan information to find out which benefits apply to them.

Feeling bloated or out of breath after a large meal is very common when you have COPD. When you eat a large meal, you require more energy to digest what you have eaten. This puts pressure on your chest and diaphragm. The result? Shortness of breath.

COPD causes the lungs to become over-inflated, which means they take up more room in the chest. This results when air gets trapped in damaged areas of the lungs. Then, when your stomach is filled with food, it can actually push against the lungs, causing you to feel out of breath.

To avoid feeling bloated, try eating several small meals throughout the day. Avoid salt as much as possible because salt can cause you to retain fluid and feel bloated. Fried, greasy, and spicy foods; carbonated soft drinks; and vegetables such as Brussels sprouts and cabbage can also cause bloating. Also avoid simple carbohydrates, like breads and pastas. If you do eat foods containing carbohydrates, choose complex carbohydrates like those found in whole-grain bread.

If you use oxygen, be sure to keep it on while you eat. It will reduce your shortness of breath and even aid in digestion.

When you go out for a meal, follow these tips:

1. Restrict foods that can cause bloating, like raw fruits and vegetables.

2. Try to eat foods that you don’t have to chew a lot, like mashed potatoes or soup.

3. Eat slowly, taking time between bites.

4. Don’t rush off after you eat. Take time to not only digest the food, but also to enjoy the company and the experience.

5. Once again, if you use supplemental oxygen, make sure you use it when you are eating!

Source: COPD Foundation

1. Have hope. It is OK to be sad if you have COPD. A lot of things in your life might be hard. Having a positive attitude and moving forward can make a big difference in your outlook and can even make you feel better physically.

2. Pulmonary rehabilitation is important. A program like this can help you learn the best ways to exercise, teach you a lot about your condition, and help you find support groups in your area.

3. Depression is common. When you have a condition that affects your life like COPD, it may be easy to feel sorry for yourself. Remember that you are not alone; be there for others and they will be there for you. Forty percent of people with COPD experience depression — that’s more than people with diabetes or people without chronic conditions.

4. Weight is tricky. Being overweight or underweight is bad for people with COPD. One of the most common reasons for weight loss among COPD patients is loss of appetite. This can be because food does not taste as good as it used to. Others say they get tired preparing meals. For some, the act of chewing, swallowing, and breathing all at the same time requires too much work. On the other hand, weight gain can occur because people with COPD tend to spend a lot of time sitting and don’t know what kind of exercise is safe for them to try.

5. Breathing exercises can help. This move strengthens a key breathing muscle, the diaphragm. Lie down with your knees bent or sit in an easy chair with one hand on your chest and one below your rib cage. Slowly inhale through your nose so that your stomach raises one hand. Exhale with pursed lips and tighten your stomach. The hand on your chest should not move. Do this for five to 10 minutes, three or four times a day. Breathing this way will become easy and automatic.

6. Use oxygen if you need to. Some people feel self-conscious or annoyed that they have to wear a nasal tube and carry an oxygen tank in public. But oxygen helps maintain mental function, including memory, and can be a lifesaver. Do not be embarrassed if you are using an oxygen tank; it is more common than you think.

7. If you smoke, QUIT. For anyone who smokes, quitting is always the best thing to do to improve your health. This is especially true if you have COPD.

Source: American Lung Association

SEVEN things to remember about COPDCOPD, short for chronic obstructive pulmonary disease, is a serious lung disease. It includes chronic bronchitis and emphysema. COPD is caused by exposure to airway irritants such as smoke, air pollution, and occupational exposure to chemicals.

COPD Q&AWhy do I feel so short of breath after eating? More than a few times, I was so short of breath after going out to dinner, it was all I could do to get back to the car. I love good food, but I am beginning to feel that it isn’t worth the pain of not being able to breathe.