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The Dr. Dean Ornish Program for Reversing Heart Disease is entering its fifth year of enrollment andthe clinical and enhanced quality of life results experienced by over 400 West Virginia participantshave been very significant. You are encouraged to attend a special “Taste of Ornish” promotion beingconducted by five West Virginia hospitals and see how the program could benefit you.

This spring, you can visit one of the Ornish Program hospitals and experience first hand how theOrnish Program works. You can actually try the components of the program and meet with members ofthe caring and compassionate Ornish staff. Even if you are not available to visit the hospital in yourarea, we encourage you to call 1-800-879-2217 to learn more about the Ornish Program and how youmight participate in it.

Mountain State Blue Cross Blue Shield is giving you the opportunity to play a greater role in yourhealth with the Ornish Program. Thisnon-invasive comprehensive lifestylemodification program can slow, stopand even reverse heart disease –painlessly and effectively.

The program addresses key riskfactors associated with the onset andprogression of coronary heartdisease and consists of fourcomponents: nutrition counseling,moderate exercise, stress managementtechniques and group support. TheOrnish Program team, comprised of amedical director, program director,cardiac nurse case manager, registereddietitian, exercise physiologist, certifiedstress management instructor andbehavioral health clinician, worksclosely with you, to help you progress.All medical decisions, including the useof prescription medications, will remainwith your personal physicians.

If you are interested in learning moreabout the Ornish Program or would liketo attend “A Taste of Ornish” at one ofthe hospitals in your area, please call1-800-879-2217 to make yourreservation.

If you have heart disease or are at risk for developing it, now is

the time to learn more about the Dr. Dean Ornish Program

for Reversing Heart Disease®. Please join us for an Open House

to learn about the countless health benefits of this program.

Experience and sample the 4 components of the program – Nutrition, Stress

Management, Exercise and Group Support. And meet the professional team

that will support you every step of the way in improving your heart health.

Please call 1-800-879-2217 for more information or to register for the Open House. Space is limited.

“A Taste of Ornish”

Open House

April 3 – St. Mary’s Medical Center – 3:30pm to 6pm

United Hospital Center – 6pm to 7:30pm

April 6 – Charleston Area Medical Center – 5:30pm to 8pm

West Virginia University Hospitals – 5pm to 7:30pm

April 13 – The Wellness Center @ City Hospital – 7pm to 9pm

TASTE OF ORNISH

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West Virginia University Studies Yoga’s Effecton Chronic Low Back Pain

“Oh, my aching back!” If that is how you often feel, a research study funded by the NationalInstitutes of Health and headed by Kimberly Williams, PhD in West Virginia University’sCommunity Medicine department is looking for you.

The goal of the study is to compare the relativeeffectiveness of yoga therapy and standard medical carein alleviating chronic low back pain.

To be eligible, you must have recently had lower back painthat comes and goes over a three month or longer period.People who are chosen will be randomly placed into eithera group that continues to receive standard medical care ora yoga therapy group that attends yoga classes twice aweek for 24 weeks. Non-yoga group members who followthe study’s rules will be eligible for free yoga therapyclasses once the study is over.

If you are insured by Mountain State Blue Cross BlueShield and suffer from chronic lower back pain, callJeanne Goodman at (304) 293-BACK (2225) to find out ifyou qualify to join this free study. No previous experiencewith yoga is needed.

10-Minute Secret toProtect Yourself from“Old-Age” Stiffness

Stretching becomes increasingly importantwith age. Strength and flexibility routines,such as yoga and tai chi, can counteractstiffness, improve balance – and reduce yourrisk of falling by 50 percent. Simple solution:try to get 10 minutes of stretching everyday.Here are two simple lower back stretches youcan do right from your chair.

Corkscrew. Put your right handon top on your left shoulder. Thenpull your right elbow to the left,while turning your head,shoulders and torso in the samedirection. Switch hands and

repeat in the opposite direction.

A

BArch. Place both hands onyour lower back, inhale deeply,lean back slightly, and archyour back.

The Government’s Revised Food Pyramid

The U.S. Department of Agriculture’s (USDA) foodguide pyramid has a whole new look, with color-codedvertical bands for each of the food groups. Therevised recommendations include:

Add whole grains – breads, cereals and

pasta to your diet.Vary your vegetables –eat more dark green, leafyvegetables and orangeones, too.Focus on fruits – eatmore fresh fruits and limitsugary fruit juices.Know your fats – get most of your fat from fish,nuts and liquid vegetable oils.Get calcium from low-fat or fat-free dairyproducts.Go lean with protein – replace fatty meats withlean meat, poultry and fish.

To create your personal food pyramid based on yourage and activity level, visit the USDA website atwww.mypyramid.gov.

Healthy Lifestyles

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Healthy LifestylesA quarterly newsletter for membersof Mountain State Blue CrossBlue Shield, Inc.

Visit our website:www.msbcbs.com

Phone: (304) 347-7663Fax: (304) 347-7684E-mail: debbie.starks@msbcbs.com

Editor - Debbie Starks

Healthy Lifestyles is published quarterlyfor Mountain State Blue Cross Blue Shieldmembers to provide general information. Itis not intended to provide personalmedical advice, which should be obtaineddirectly from a physician.

Mountain State Blue Cross Blue Shield’spolicy of equal employment opportunity isto recruit, hire, promote, reassign,compensate and train for all job classifica-tions without regard to race, color, religion,sex, age, national origin, disability orveteran status.

2006 - All rights reserved. Printed in the U.S.A

Mountain State does notprohibit or otherwise restrict ahealth care professional,acting within the lawful scopeof practice, from advising, oradvocating on behalf of, apatient who is enrolled undera Mountain State plan, about:

1. The patient’s health status,medical care, or treatmentoptions (including anyalternative treatments that maybe self-administered), includingthe provision of sufficientinformation to the individual toprovide an opportunity todecide among all relevanttreatment options;

2. The risks, benefits, andconsequences of treatment ornon-treatment; or

3. The opportunity for theindividual to refuse treatmentand to express preferencesabout future treatmentdecisions.

Busting Through Weight PlateausAs you begin your journeytoward a healthier, slimmeryou, be prepared for weightplateaus. They are a naturalpart of the weight lossprocess, but they aren’t asetback. It’s all in how youmeasure your success. Eventhough the numbers on thescale may not be changing,you’re gaining many healthbenefits from your new way oflife.

Here are a couple ofstrategies to help you dealwith weight plateaus in apositive way.

Change your mindsetWhen the needle on the

bathroom scale seems to betaking a break, stay focused onyour healthy lifestyle byexpanding your definition ofweight loss success. Keep inmind that eating better andexercising regularly havechanged your body composition— you’ll likely have more leanbody mass, which weighs morethan fat. And although the scalemay not reflect these changes,rest assured that people who eatright and exercise regularly canexperience health benefits,including a decreased risk ofheart disease and diabetes, abetter blood lipid profile,improved blood sugar control,and lower blood pressure.

Focus on how you feelEating right and exercisingregularly aren’t only about losingweight. They’re about feelinggreat, too. Keep a journal totrack how your mood and energylevels have changed throughoutthe course of your weightmanagement plans. If you loseweight and keep it off, you’ll alsobenefit from a strong immunesystem.

Check your workFinally, there is always thepossibility that your weightplateau is related to yourexercise levels or eating habits,so if you’re having troublereaching your weight loss goal,take the opportunity to makepositive changes to your habits.Tweak your exercise routine towork different muscle groups, try

a different cardiovascularexercise, and experiment withdifferent healthy food choices tohelp make your diet even morediverse.

Achieving permanent weightloss success takes time, sodon’t be discouraged by theoccasional plateau.

Providers Encouragedto Maintain Open Dia-logue With Patients

7

Nothing to Sneeze AtIt never fails. You have an uneventful winter, spring arrives, and just when thetrees are starting to bloom, your nose erupts into a sneezy, watery mess. Youreyes get teary and itchy, and even your ears seem to itch. Or maybe thishappens at the end of summer, when ragweed season is in full swing. Eitherway, you may have hay fever, or what doctors call seasonal allergic rhinitis.

Allergic rhinitis is common in the United States, affecting roughly 1 out of every 10 people. Theseasonal variety is usually caused by pollen, but molds, dust mites, and animal dander can alsocause the condition. While you may feel powerless against your allergies, there are things you cando to reduce your symptoms.

Your Home is Your HavenWhen your symptoms are at their worst, consider going inside and shutting the windows and doors.If you have air conditioning or an air filter, turn it on. It will help pull pollen out of the air inside yourhouse. Even the air conditioning in your car will do the trick, if you are looking for a little relief.

When you do go outside, try to do it in the late afternoon or after a fresh rain, when pollen countsare lowest. And if you have to mow the lawn, consider wearing a face mask designed to filter dustor pollen.

Medications Can HelpIf you want to take medications, antihistamines are a good defense against allergy symptoms. Theycome in both over-the-counter varieties and in prescription form. The most common side effect ofantihistamines is sleepiness, however non-drowsy formulas do exist. If you decide to take one, andyou already take other medications, ask your doctor or pharmacist whether you should beware ofany drug interactions.

Nasal steroid sprays, such as Flonase or Rhinocort, can also help with seasonal allergies. Howeverthese medications are available only by prescription. Also, they work best if you start using thembefore allergy season starts.

If you have never seen a doctor about your seasonal allergies, you might consider doing so. He orshe might be able to prescribe medications that work better than those available without aprescription. Plus, you may discover that your symptoms are due to something other than seasonalallergies, which your doctor can help resolve.

A Blues On Call Health Coach Can Help

To learn more about seasonal allergies, call a Health Coach. Health Coaches are specially trainedhealthcare professionals, such as nurses, dietitians, and respiratory therapists. They are availableby phone, anytime, 24 hours a day, 7 days a week, at no charge to you.

To talk to a Health Coach, call 1-888-BLUE-428. You can also get information online atwww.msbcbs.com and clicking the logo.

SeasonalAllergies

Healthy Lifestyles

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The Dr. Dean Ornish Program for ReversingHeart Disease® Can Change Your Life

Following is the personal testimony of 77-year-old Joseph Renahanwho completed the Dr. Dean Ornish Program for Reversing HeartDisease at Ruby Memorial Hospital in Morgantown, West Virginia.Mr. Renahan had the opportunity to experience firsthand both theOrnish Program and the hospital’s cardiac rehab program.Through this participation he has experienced outcomes to hishealth that have significantly changed his life for the positive.

In April of 1998, JosephRenahan suffered a heartattack and immediatelyunderwent open-heart surgerywhich included two bypassesand angioplasty with a stent.About three months later Mr.Renahan began cardiac rehab.However, he was sent homeafter only fifteen minutes ofexercise when the monitorindicated that his heart wasunable to withstand any ratebeyond the minimum. It was atthat time that his doctorsdiscovered he had a ventricularseptal defect that would requiresurgery.

Because of his delicatecondition, Mr. Renahan’sdoctors felt that he would notsurvive an additional surgery,so they decided to add anotherstent to his heart. After thisprocedure he was able toresume cardiac rehab andcompleted several weeks of theprogram without missing onesession.

Wanting to further enhance andcontinue his recovery,

Mr. Renahan beganresearching the OrnishProgram after purchasing Dr.Ornish’s book, Reversing HeartDisease. As a result of hisresearch, and with the discoverythat he could participate in theprogram at Ruby Memorial, Mr.Renahan entered the OrnishProgram.

“I enjoyed the fact that theexercise aspect of the OrnishProgram was closely monitored.Also, the nutrition aspectinvolved conforming to specificguidelines every day, along withdeveloping clear ideas about theessential daily componentsinstead of merely knowing whichfoods to avoid,” Mr. Renahannoted.

The yoga component providedMr. Renahan extremely usefulmodes of stress managementand enhanced physical flexibilitytogether with an ongoingpersonal assurance and self-control. Perhaps the mostenjoyable aspect of the programfor Mr. Renahan was the lastingfeeling of camaraderie and

strong motivation hedeveloped in the supportgroup of the Ornish Program.

Following his participation inthe Dr. Dean Ornish Programfor Reversing Heart Disease,Mr. Renahan has been able tolose 20 pounds and hassignificantly reduced hischolesterol and bloodpressure levels. With theseresults, his cardiologist hasreduced some of hismedications.

“I feel less light-headed thatway and therefore moresecure when I take my dailywalks,” Mr. Renahan stated.“I feel certain that the OrnishProgram, with its clearlydefined components and itscreation of a secure, self-disciplined environment, hasgreatly enhanced myrecovery.”

Healthy Lifestyles

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By the Numbers:

KIDNEY DISEASEkeep your numbers where theyshould be.

In addition to these preventivemeasures, you can make smartlifestyle decisions to keep yourkidneys in good working order.

Drink lots of fluids to keepyour kidneys working

ExerciseDon’t smokeMaintain a healthy weight

Chronic kidneyfailure usuallydevelops slowly,with few signs orsymptoms in theearly stages. Manypeople with chronickidney failure don’tknow they have aproblem until theirkidney function hasdecreased to lessthan 25 percent ofnormal.

If you have any ofthe followingsymptoms, see adoctor at once:

Swelling of theface and anklesPuffiness aroundthe eyes

Rusty or brown-coloredurineBack pain just below the ribcage

With ESRD, the kidneysfunction at less than 10 percentof normal capacity. People withESRD need either dialysis or akidney transplant to stay alive.

Scary statistics reveal one of America’s fastest-growing and most devastating diseases.

M

Frequent urination (especially at night)

ore than 375,000Americans are beingtreated for kidney

failure, also called end-stagerenal disease (ESRD). Ofthese patients, more than275,000 are on dialysis andmore than 100,000 have afunctioning kidney transplant.

Over the last five years, thenumber of new patients withkidney failure has averagedmore than 90,000 annually.

The current annual cost oftreating kidney failure in theUnited States is approximately$17.9 billion.

More than 67,000 deathsoccur each year as a result ofkidney failure. African-Americans, one of the groupsmost at-risk for kidneydisease, are four times morelikely to develop ESRD thanwhites. They make up 32.2percent of all cases.

More than half—57.5percent—of ESRD cases arecaused by diabetes or highblood pressure. Propermanagement of thesediseases is critical forpreventing ESRD. If you havediabetes, an annual kidneytest is a must. With high bloodpressure, maintain closecontact with your doctor to

Healthy Lifestyles

PRESORTEDSTANDARD

U.S. POSTAGEPAID

PERMIT #2784CHARLESTON, WV

Risk vs. RewardsWith heart disease, it’s all about risk. Recent research has shown that heart attacks don’t “justhappen.” A study of 400,000 heart patients over a period of more than 20 years found that a full90 percent of heart attack sufferers had at least one of the four major risk factors: smoking,high cholesterol, high blood pressure or diabetes. The reward of controlling these risks is amuch better chance of keeping your heart healthy.

These aren’t the only risk factors. Simplygrowing older also increases your chances forheart disease. A family history of heart diseaseputs you at risk. Your race and gender also playa part. The difference with these factors is,there’s nothing you can do about them.

You can, however, do quite a lot tocontrol the “big four” riskfactors.

• Smoking putsyou at risk for heartproblems almost 10years before non-smokers. Ask yourdoctor to help youquit.

• You can control highcholesterol through diet,exercise, medication orsome combination of thethree.

• High blood pressurealso can be tamedthrough diet andexercise, while somewill need help frommedication.

• Heart disease isone of the mostcommon anddeadly

consequences ofdiabetes, so strict bloodsugar control is essential.

Reward yourself with heart health – lower your risk for heart disease.

Post Office Box 1948Parkersburg WV 26102