Healthy

Healthy Lifestyles

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Ornish, Tofu, and Yogi Bear(Editor’s Note: Mountain State Blue Cross Blue Shield employee, Allen Bleigh recently completed the12-week Dr. Dean Ornish Program for Reversing Heart Disease. Following are his thoughts andprogress in his own words through his participation in the program.)

It is May 22nd and the firstsession of the Ornish Programhas just finished. As I walk to mycar the first thought that entersmy mind is, Lord, what have Igotten myself into! The recordkeeping requirements, the diet,food I never heard of, and ohyes, something called yoga. Iwas thinking, this is not for me.There is no way this stuff willwork. I can never eat that stuffcalled tofu, and I distinctly heardthe program director mention,“No meat”. I can never do this,besides, Gary Lavender owesme a steak dinner and now I willnever collect!

As I enter the parking garageelevator at CAMC Memorial, alady gets on with me and noticesmy Dean Ornish bag. Her eyeslight up as she asks, “Are you inthe Ornish program?” She thenbegins to tell me of the lifechanging results she has had.As a member of the very firstCohort, she explained that shehas had one heart attack andtwo bypass surgeries andneeded a third before Ornishcame along. “Dr. Ornish savedmy life”, she told me. “That was5 years ago and I never had tohave the third bypass surgery.Stick with the program! It reallyworks”. I thought to myself,

maybe this will work. After all, Ihave tried to diet before, but thisis not a diet. It is a new way ofpreparing and eating food. Yogahas nothing to do with Yogi Bear,but a lot to do with stressmanagement and relaxation andI need this.

The day before I started theOrnish program my doctor toldme I was a diabetic and neededto start taking insulin, butbecause I was starting in theprogram, he wanted to wait untilthe end of the first twelve weeksession before prescribinginsulin. He explained that I wasin the beginning stages ofdiabetes and he had seen greatresults from his other patientswho had gone through theprogram and was hopeful that Icould turn things around makinginsulin unnecessary. He gaveme a glucose meter and I beganchecking my blood everyday.Besides the diabetes thing, myLDL was 123 and my HDL was39. These were my readingseven after five years of Zocor.With my family history of hearttrouble, my doctor said Ornish isthe answer. Besides this, I amon four different blood pressuremedications; two of them are ata high dose.

The Dr. Dean Ornish Programfor Reversing Heart Disease isnot a diet. It is a life-stylechange, and it works. On July11th, I started week eight of theprogram and my life hasalready changed for the better.I have energy that I have nothad since I was twenty yearsold. The yoga sessions havedone more for my backproblem than three sessions ofextensive therapy of 12 weekseach. I have learned to dealwith stress better and I am alot more relaxed. I now enjoylife again.

At the beginning of week six, Iwas removed from the twohigh dose blood pressuremedications. Now, at thebeginning of week eight, I amtotally off all blood pressuremedications. And the results

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keep coming. I have lost twenty-fourpounds and still dropping. My energylevel is increasing and I sleep better atnight. My blood glucose fasting counthas gone from an average of 130 to115, and it is still dropping. I no longerhave readings in the 180s to 190s, butI have had several readings in the 90s.

If you have heart trouble, diabetes, orare at high risk for either, pleaseconsider attending the next Ornishopen house and learn how this life-style change can change your life.Yes, the diet is very restrictive, but youwill be amazed at how fast your bodyadapts. As a matter of fact, the diethas been a complete surprise to me.I do not miss the foods I used to eat,well.... maybe pizza. But I can eatveggie pizza on a whole wheat crustwhich tastes just as good. And as fortofu, I ate it, enjoyed it and I did noteven know I was eating it. You learnso much in the program aboutnutrition. I have come to learn that wehave all grown up eating the wrongfoods, prepared the wrong way, andusually we eat for the wrong reasons.The Ornish staff are professionalsthat have a great deal of experienceand knowledge. They truly care aboutyou as a person. This makes all of thedifference in the world.

Part 2 - The Ornish Effect

Remember your school days whenyour summer vacation was over and itwas time to start back to school?Many of us could not believe that ourtwelve week vacation was over. Thesame is true with the Dr. Dean OrnishProgram for Reversing HeartDisease. August 14th ended my firsttwelve weeks and I found myselfamazed that the time had passed soquickly.

The blood test results revealed that Ihad accomplished a lot in that short

period of time. My life hasbeen changed for thebetter. While statistics area great way to “see”results, the way you feeland act says even more.Comparing myself to May22nd, the start date of mycohort, today I am a newperson. I feel better, havemore energy, and I am

much calmer than before. Theseare differences I can see andfeel within myself.

At the beginning of the program,I was classified as a diabeticwith cholesterol levels leading toa heart attack. Today I am nolonger classified as being at riskfor diabetes and I am beginning

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TASTE OF ORNISH*Call the Customer Service number on the back

of your ID card to confirm coverage.

continued on page 6

Healthy Lifestyles

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Workout AchesWorks best: AcetaminophenAs Tylenol, acetaminophen hasbeen available over the counterfor years. Kinder to the stomachthan Advil (ibuprofen) or Aleve(naproxen sodium),acetaminophen is a good optionfor manyailmentstypically treatedwith those otherdrugs. In fact,acetaminophenis the firstchoice of manypain specialistsfor relievingdelayed-onsetmusclesoreness from working out, mildarthritis pain and stiffness,headaches, and mild tomoderate joint and back pain.It’s also the best choice forpregnant women because itdoesn’t appear to boostmiscarriage risks the wayaspirin and ibuprofen do.Use something else if youregularly drink a fair amount ofalcohol. Mixed with more thanthree glasses of alcohol a day,acetaminophen can wreakhavoc on your liver. It’s not clearwhether fewer drinks put women

Relief Made Simpleat risk, butexperts still urgecaution. Whetheryou drink or not,it’s important topay attention tohow much of thisdrug you take: It’seasy to overdoseunwittingly,

because there are more than400 products that contain it. Therecommended daily dose is4,000 milligrams, or roughly 8 to12 pills, depending on thestrength. Overshooting that markcan cause big trouble—like liverfailure.

Killer HeadachesWorks best: CaffeinecombosThe caffeine inExcedrin (whichcontains aspirin andacetaminophen) andAnacin (whichcontains aspirin)turbocharges theaction of those painrelievers. Some

studies suggest the caffeine-boosted versions are better thanaspirin or acetaminophen alonefor headaches. The FDA hasapproved Excedrin for migraines;both drugs are an option for sorebacks and menstrual cramps.Use something else if you getheadaches frequently. Caffeineconstricts blood vessels, andwhen it wears off, it can promptagonizing rebound headaches.This is unlikely with occasionaluse, but if migraines dog you,ask your doctor if prescriptionmedications make more sense.

Long-Lasting ReliefWorks best: Naproxen sodiumAs Aleve or Naprosyn, this OTCand prescription NSAID works inmuch the same way asibuprofen, and is good for thesame ailments. But it lastslonger (8 to 12 hours versus 6for ibuprofen), so you probablywon’t have to take it as often.It’s a good choice if you have acondition that’s likely to bearound for a while—if you’vehad minor surgery, for instance,or if you have arthritis.Use something else if your riskof heart disease is aboveaverage. New data suggeststhat naproxen, like Vioxx, mightbe unfriendly to your heart.Though the evidence is anythingbut conclusive, use it sparinglyand check with your physician.

ArthritisWorks best: EtodolacYou may not have heard of thisprescription NSAID, but it maybe a smart replacement forVioxx. In studies it seems to beas easy on the stomach as thatdrug, but it’s half as expensive,just as effective, and safer. A2004 study found that Etodolaccaused 60 percent fewer GItract complications thandrugstore NSAIDs, protectedthe stomach as well as Vioxx,and didn’t boost heart risks.Use something else if moreconvenient OTC choices get thejob done without causingstomach problems. Also, keepin mind that even Etodolac cancause some stomach irritation ifyou use it for a long time.

Whether you’ve got aheadache, nagging back, or asprained ankle, here’s a guideto which pain reliever works

best.

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A Once in a Lifetime Opportunity …For what you’re not expecting.®

The five minutes it takes to save your baby’s umbilical cord blood could prove to be a once in a lifetimeopportunity to protect that child or other family members from a growing number of life threatening diseases.Mountain State Blue Cross Blue Shield is pleased to introduce this opportunity to members through the CorCell®

Saving Baby’s Cord Blood® program. CorCell is a fully accredited company, dedicated to umbilical cord bloodcollection, processing and preservation since 1996.

Why Save Cord Blood?

Umbilical cord blood is a unique and potent source oflife-giving stem cells like those found in bonemarrow.

Preserved cord blood stem cells represent asignificant new resource that can rebuild the bloodand immune system.

Cord blood stem cells can be safely stored forpossible transplant in the future to treat more than70 life-threatening diseases.

Medical researchers are currently exploring new uses for cord blood stem cells in treatments for conditionssuch as Alzheimer’s disease, Parkinson’s disease, heart attack, stroke, spinal cord injuries and diabetes.

Collecting cord blood is safe for mother and baby and free of ethical controversy.

Cord blood stem cells are a perfect match for the donor child and may also benefit siblings and other familymembers.

The original purity of a baby’s umbilical cord blood stem cells is ensured with CorCell’s unique closed sterileprocessing system, exceeding the FDA’s highest standard for processing purity.

Special Discount for CorCell Program

ALL Mountain State Blue Cross Blue Shield members are entitled to a $350 discount on the collection andprocessing of baby’s umbilical cord blood. You can give this life-saving gift to your child, grandchild, niece,nephew, friend or other loved one. Gift Certificates are available. Cord blood stem cells can only be collectedwithin minutes of the birth of a baby. By preserving a newborn’s cord blood stem cells, you are making apotentially life-saving resource available for the future. To learn more about cord blood stem cell storage orCorCell’s convenient payment plans, please visit www.msbcbs.com to link to CorCell or call 1-888-326-7235.

CorCell provides services related to the collection and long term storage of umbilical cord blood. Mountain State Blue Cross Blue Shield has arranged adiscount for such services. The discounted services, available to current members and which add value to the plan of benefits, are provided solely byCorCell and are not a covered benefit of Mountain State Blue Cross Blue Shield. Please review CorCell’s program materials for more informationand instructions to access these services.

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.It is 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 jobclassifications without regard to race,color, religion, sex, age, national origin,disability or veteran status.

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

the process of repairing my body. And the statistics back this up.Before the program: A1C was 6.7, now 5.6: LDL was 103, now 62:Triglycerides were 169, now 97. My METS rating or functionalcapacity increased twenty percent. I also lost 34 pounds--not badfor twelve weeks. And at the end of 17 weeks weight loss totaled 50pounds.

Many of my co-workers have inquired about the program and how ithas changed me. The one point I try to share is that the OrnishProgram will give your life back and allow you to have a betterfuture. This means more than anything. Imagine being able to enjoyan active and satisfying retirement with family and grandchildren.That is the Ornish effect.

If life seems to be passing you by due to high blood sugar orcholesterol, do yourself a favor and check out this program. Whileall people are different and you may not get the same statisticalresult I did, you will get the same “I have my life back” effect.

5 AMAZING ALLERGY FACTSSensitive to pollen?

Wash your hair before bedtime.Reason: You’ll remove anypollen and keep it from settlingon pillows and bedding. Also:Avoid irritants such as tobaccosmoke, automobile exhaust,hair spray and perfume; washyour hands frequently; planoutdoor activities when pollencounts are low.

The best time to take anantihistamine, which

helps block allergic reactions, isjust before symptoms start.Just remember: Some allergymedications can cause

sleepiness. So never take onewhen safety requires you to bealert. Suggestion: Ask yourhealthcare provider aboutantihistamines that causeless drowsiness.

Dustmites

love to nest inarea rugs andmake yousneeze anditch. If you’reallergic,Australianresearchers offera simple solution: Place arearugs outdoors in direct sunlightfor a few hours until they becomewarm and dry. Result: Mites dryup and die.

Moving to another locationis no guarantee of allergyrelief. Why: Peopleusually develop allergiesto their region’s pollensand molds within a fewyears of moving. Plus:Most allergy-provokinggrasses arewidespreadthroughout the world.

As many as20% of

Americansbelieve they have afood allergy, but

true food allergies are actuallyrare. What most peopleconsider food allergies areusually signs of digestiveproblems, food poisoning orstress.

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from page 3Ornish, Tofu and Yogi Bear

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Videos Help with ToughMedical Decisions

End-of-life issuesMenopauseOsteoarthritis of the hip or kneeProstate cancerUterine fibroids and abnormal uterinebleedingWeight loss surgery

These videos summarize the results of the medical studies about these conditions. Using the resultsfrom those studies, the videos explain treatment or testing choices, and outline the possible risks andbenefits of each choice. Because new studies are emerging all the time, a team of medical expertsreviews the programs every six months. Plus, the videos include interviews with doctors and othermedical experts who are familiar with the latest research. More importantly, the videos featurecomments from people like you, who are facing the same medical decision or problem.

Through the videos, real people explain what they went through when making tough medical decisions.They also tell you how they feel about the choices they made. For example, in the video on treatmentfor early breast cancer, one woman explains that she opted to have her whole breast removed ratherthan just the tumor, because she didn’t want to have to worry that some cancer might still be left in herbreast. And in the videos on back pain, several people describe how they coped with their pain whilewaiting for their backs to heal.

Working with Your DoctorWatching a video is just one step in the process of making a medical decision. The real decision-making happens in the doctor’s office. But the videos can help prepare you to talk with your doctorabout your options. After watching a video, you’ll probably have questions about how treatments orother options apply to you. Watching a video can also help you think about your personal preferences.That’s important, because often there is no treatment that’s right for everybody. Once you’re informed,you and your doctor can work together to find the treatment that’s right for you.

A Blues On Call Health Coach Can HelpTo find out if there is a video that’s appropriate for you, call a Health Coach. Health Coaches arespecially trained healthcare professionals, such as nurses, dietitians, and respiratory therapists. Theyare available by phone, anytime, 24 hours a day, 7 days a week, at no charge to you. If appropriate, aHealth Coach will send you a complimentary video about your topic of interest.

To talk to a Health Coach, call 1-888-BLUE-428. You can also get information online by clicking onthe Blues On Call link at www.msbcbs.com.

If you have a health problem, it’s important that you get accurate information about your condition andtreatment options. Being informed can help you work with your doctor to make medical decisions.Unfortunately, it’s not always easy to get balanced, easy-to-understand information that explains whatyou need to know. Luckily, if you have one of the most common health conditions, there may be a videothat can help.

About the VideosAt Blues On Call, we believe that knowledge is power. That’s why, as appropriate, we offeraward-winning Shared Decision-Making® videos about:

Back painBenign prostatic hyperplasia (also known as enlarged prostate)

Breast cancerColon cancer screeningCoronary heart diseaseDepression

Healthy Lifestyles

Post Office Box 1948Parkersburg WV 26102

Quick Tips for Stress Relief

An easy way to feel better is by letting natural light wake you up. The onset of dawn is a naturalsignal that wraps up your dreams without interrupting them, raises your body temperature, and getsyour hormones ready for the day. So try leaving your blinds open and wake up with the sun—you’llprobably feel a lot more refreshed. If you’re afraid of oversleeping, keep an alarm clock as a backup.You probably won’t need it.

Each day, pencil in a couple of minutes on your planner for complete silence. Turn off your phone,don’t check your e-mail, and don’t talk to anyone. Noise zaps your positive energy; it increases heartrate and the level of cortisol (the stress hormone), interrupts thoughts, and rattles nerves. Silence is atime-out; it calms you down. You can have silent time while working, gardening, or taking a walk. Justmake sure you schedule it. You can’t sneak the time in, or you’re sure to be interrupted.

Take your dog for a walk. Walk briskly and look at nature—the trees, the flowers, the birds in yourneighborhood. Walk for at least 2 miles or 30 minutes. Feel refreshed and healthy for getting somerecommended exercise (according to the new food pyramid).

Relax. This 30-second exercise stops you from carrying one encounter into the next. Sit in a chairwith your back straight, knees over ankles, and your feet flat on the floor. Keep your eyes open,focusing on your nostrils as you breathe deeply, allowing your shoulders to rise naturally, and releasingany sense of tension as they fall.

If you’re feeling overwhelmed by negative emotions, belly breathing can help. Place your hands onyour stomach as you slowly inhale, and imagine it’s a big balloon that’s slowly filling with air. As youslowly exhale, make sure your abdomen stays relaxed. Take at least two or three more slow and deepbreaths, keeping your focus on the rise and fall of your belly. Repeat 3 to 5 times.

When your chest feels tight, a well-timed sigh can help you loosen up, draw in more oxygen, and gowith the flow. Breathe in slowly through your nose. Exhale deeply, also through the nose, letting out aheavy sigh as the air rushes out of your lungs. Repeat 8 to 12 times whenever you feel the need tocalm yourself.

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Looking for a way to decompress? Try one of these helpful tips: