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201012-Month Calendar
A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association 47905.0609
www.bcbsil.com
Small steps, big rewards
Fight disease with a bar of soapPreventing illness is in your own hands with routine hand washing. Giving your hands a good scrub with soap and warm water is one of the simplest, most effective ways to reduce the spread of germs that trigger common and serious illnesses.
Wake up to breakfastRefuel in the morning with a wholesome breakfast that provides complex carbohydrates, protein and a small amount of fat—a combination that delays hunger symptoms for hours. Whether you opt for traditional fare, such as yogurt, whole-grain muffins or cereal, or for less typical foods, like leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.
Slash hidden calories each dayWhile extra calories put on weight over time, regularly taking away just 100 calories a day can go a long way to help whittle away your middle. Turn down the piece of chocolate cake and choose low-fat frozen yogurt or sherbet for dessert. Drink water instead of ordering soda at a meal. Reduce oil in your recipes by one tablespoon. Leave three or four bites on your plate.
Get unglued from the tubeTurning off the TV is a great way to improve the health of you and your family. Watching less TV can help you eat less since many of us munch while gazing at our favorite shows. Free up time to channel your energy into some body-boosting physical activities.
Take a break and take a walkWalking is safe and simple. It doesn’t require practice, and the health benefits are many, like helping you lose those “love handles” and relieving stress. If you’re crunched for time, you can fit in walks during your work breaks and lunch time. Find a comfy pair of shoes, lace them up and walk your way to better health.
Sources: American Academy of Pediatrics; America on the Move Foundation; American Society for Microbiology; Mayo Foundation for Medical Education and Research; U.S. Department of Health and Human Services
Little changes can make all the difference in your health. Old habits may be hard to break, but with practice and a good attitude, you can adopt wise, new habits that lead to big results.
Here’s another healthy step for you to turn into a habit. Make a point to
routinely visit Blue Access® for Members to get more tips and information on enriching your health
and well-being.
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Know your health risks so you can take action to overcome them. Get this important information by taking the Health Risk Assessment available through the Personal Health Manager on Blue Access® for Members.
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January 2010
First things first Taking steps to improve your health is a great way to start the New Year. The first step can be scheduling your annual checkup. Seeing your doctor each year may head off problems down the road.
At your checkup, here’s what you will want to discuss with your doctor:
• Family health history • Questions you may have about
your health• Important numbers, such as weight,
cholesterol levels, blood sugar and blood pressure
• Your diet, physical activity, stress factors, and tobacco and alcohol use
• Prescription and over-the-counter drugs you’re taking
• Special life-stage screenings or vaccinations, such as during pregnancy and after age 50
Sources: American Academy of Family Physicians; Centers for Disease Control and Prevention
Make this your New Year’s resolution! Put your health first by scheduling your annual
exam this month.
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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28Physical activity and a heart-healthy diet can help manage your triglycerides. Nutrition advice is just a heartbeat away with the Personal Health Manager’s Ask A Dietitian feature—one of the many wellness tools and resources available on Blue Access® for Members.
February 2010
Take triglyceride numbers to heart Triglycerides—a big word that refers to a type of fat found in your blood—can play a part in heart health. If you often eat more calories than you burn through physical activity, you may have high triglycerides. Like high cholesterol, high triglycerides may increase your risk of heart attack and stroke.
Keeping your triglycerides at a healthy level is key. It’s just as important as making sure blood pressure and cholesterol levels are in check. All it takes is a simple blood test to learn your number. Follow these guidelines to find your healthy target: • Normal — Less than 150 mg/dL • Borderline high — 150 to 199 mg/dL • High — 200 to 499 mg/dL • Very high — 500 mg/dL or above
Sources: American Heart Association; Mayo Clinic
Pencil in a reminder on your calendar to get your triglycerides
checked regularly. It’s a great way to show your
heart some love.
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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28 29 30 31 Looking for help with your daily five? You’ll find it with Blue Access® for Members. Let the Eat Right feature on the Personal Health Manager help you fit more fruits and veggies into your meal planning. This is a great way rack up Blue PointsSM, too.
March 2010
You need more than an apple a day Good health is ripe for the picking when you eat five or more servings of fruits and vegetables a day. Getting your daily five helps provide you with essential vitamins, fiber and minerals. Studies show that people who consume more fruits and vegetables can reduce their risk of chronic diseases, stroke and other heart disease, and some cancers.
Make colorful choices with these tasty tips:
• Top off your cereal with fresh blueberries.• Mix strawberries in a spinach salad.• Pile plenty of veggies on your sandwich.
Add lettuce, tomatoes, onions and green peppers for a start, then experiment with more.
• Crunch on carrots or snack on grapes during the afternoon.
• Strive to serve two vegetables at dinner—vitamin-rich veggies like broccoli, green beans, eggplant and squash.
• Top off your low-fat desserts with fruit, such as peaches, kiwi, blackberries or mangoes.
Source: Centers for Disease Control and Prevention
Go bananas when it comes to your health. Get your five daily
servings of fruits and vegetables for a healthy boost!
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Asking for help is the first step to overcoming depression. Turn to the Personal Health Manager’s Ask A Life Coach feature for personalized guidance to help you break free from depression. This is one of the many helpful resources available on Blue Access® for Members.
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April 2010
Is it sadness or depression? It’s normal to feel sad sometimes, especially if you have endured a traumatic event, such as the death of a loved one, job loss or divorce. However, sadness and depression are different. While sadness goes away after a reasonable amount of time, depression can last much longer, even months or years if it’s not treated.
How do you know if you may be experiencing depression? You might be depressed if you: • Feel an overall sense of hopelessness
or gloom • Have had a recent unexplained weight
loss or gain• Feel guilty, worthless or helpless• Have trouble sleeping, focusing or
concentrating• Cry for no clear reason• Have a persistent sad, anxious mood• Are no longer interested in activities,
hobbies or pastimes you once enjoyed
Sources: National Institute for Mental Health; American Psychiatric Association
If you have any symptoms of depression, seek medical help right away. When you lift the weight of depression,
you’ll see life in a whole new light.
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Don’t let high blood pressure play hide-and-seek with your health. Pay a visit to Blue Access® for Members and find the Ask A Nurse feature through the Personal Health Manager. It’s a great source for more answers about high blood pressure and healthy ways to manage it.
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May 2010
Is high blood pressure sneaking up on you? About one in three U.S. adults has high blood pressure. However, nearly one-third of these people aren’t aware that they have this condition since there are no symptoms. Often called the “silent killer,” high blood pressure that isn’t controlled can lead to stroke, heart attack, heart failure or kidney failure.
Blood pressure is normally checked when you visit your doctor, and many drug stores offer free use of equipment to check it yourself. If your blood pressure is high, take steps to: • Lose weight if you’re overweight• Avoid eating foods high in saturated fat,
cholesterol and salt• Increase your physical activity• Limit alcohol to no more than one drink per
day for women or two drinks a day for men
• Take medicine as prescribed by your doctor
Source: American Heart Association
A healthy blood pressure reading should measure less than 120/80 mmHg. Know
your numbers and take action to help keep this condition controlled.
www.bcbsil.com
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27 28 29 30 The thrill of the grill awaits you! Check out the Articles and Recipes section available through the Personal Health Manager on Blue Access® for Members. It’s like having a healthy grilling cookbook—right at your fingertips.
June 2010
Sure-fire tips for safe, healthy grilling Nothing signals the beginning of summer more than firing up the grill. Unfortunately, improper use of gas and charcoal grills can have dire results, such as burns, home fires, explosions and carbon monoxide poisoning.
To keep your next cookout from going up in smoke, follow these safety tips:
• Before lighting the grill, make sure it is at least 10 feet away from the house, trees, shrubs or other objects.
• Stay near the grill when cooking.• Only use charcoal grill starter fluid
when lighting a charcoal grill.• Check your gas grill connections for
leaks before each use.• Never use a match to check for leaks, and
don’t attempt to light the grill again if a leak has been found.
• Don’t use a barbeque grill indoors or in an enclosed area.
• After you’ve finished cooking, keep children and pets way from the grilling area until equipment has cooled off.
Source: Home Safety Council
Follow these barbeque “dos” to keep the flames
burning safely, all summer long.
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Step into summer by warming up to increased physical activity. Log your activities in the Personal Health Manager’s Get Fit section on Blue Access® for Members, and watch your Blue PointsSM add up.
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July 2010
Bright ways to catch summer rays There’s nothing like summer! This is a time to enjoy a refreshing splash in the pool, the smell of cookouts in the air, hiking or bike rides. It also means more time outdoors—and exposure to the sun’s harmful rays.
While you don’t have to avoid the sun entirely, these sun-safe ideas can help protect you all summer long:
• Limit your sun exposure between 10 a.m. and 4 p.m. when the sun’s rays are most intense. Check out the daily UV index in your area to help reduce the chance of overexposure.
• Seek shade under trees and umbrellas.• Cover up with long-sleeved, tightly woven
clothing, UVA/UVB-blocking sunglasses and a wide-brimmed hat when you are in full sunlight.
• Slather on sunscreen that has at least a 15 SPF. Use it generously and frequently, especially after being in the water. Reapply more often when children are playing hard and sweating more.
• Stay away from tanning beds. They are just as harmful as sunlight and may lead to premature wrinkling and skin cancer.
Source: National Safety Council
With these bright ideas, you’ll have a summer that’s made in the shade when it comes to sun safety.
www.bcbsil.com
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29 30 31 Looking for a relaxation resource? Take a rest stop at Blue Access® for Members and visit the Personal Health Manager’s Ask A Life Coach feature. You’ll get professional advice that will help awaken your senses and improve your quality of sleep.
August 2010
Put your fatigue to bed Do you tank up on caffeine to get through the day, have trouble focusing and remembering things, or feel sleepy when behind the wheel? If so, chances are you’re sleep deprived.
Unfortunately, our busy lives have taken a toll on the amount of shut-eye we get each night. Chronic lack of sleep can lead to health problems, including obesity, diabetes and heart disease.
Try these tips to help you rest easy:
• Maintain a regular schedule for going to bed and waking up.
• Exercise each day—about five to six hours before bedtime is best.
• Avoid alcohol, nicotine and caffeine.• Create a relaxing ritual to help you unwind
before settling down for the night.• If you can’t fall asleep, get up and do
something else for a while to distract your mind.• Keep your room temperature comfortable.
Source: National Sleep Foundation
Start practicing better sleep habits
and wake up to a more energized you.
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Start working on a healthier future whatever your age. Online resources are available through Blue Access® for Members. Start with the Personal Health Manager’s Ask A Trainer feature for advice on physical activity options that fit your lifestyle.
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September 2010
Older and wiser: How to age the healthy wayWere you aware that by 2030 the number of adults age 65 and older will double in the U.S.? That’s one in every five Americans. Although advancing age increases the risk of disease and disability, those conditions are not necessarily inevitable facts of life.
Practice these preventive measures now to increase the odds of longevity and better health as you age:
• Do some sort of physical activity each day. Choose activities you enjoy, like playing tennis, walking the dog, gardening or yoga.
• Eat foods that are lower in saturated fat and cholesterol. Select whole grains, lean meats, fish and poultry, beans, fruits and vegetables.
• Shed pounds, if needed, and maintain a healthy weight.
• Exercise your brain. Try crossword puzzles, word searches or brain-teasing video games.
• Manage your stress and keep a positive outlook on life.
• Visit your doctor each year. Get regular health screenings and immunizations to head off health problems early.
• Avoid tobacco use, and if you drink alcohol, do so in moderation.
Sources: AARP; Centers for Disease Control and Prevention; U.S. Department of Health and Human Services
When you adopt these good habits,
you’ll have a golden opportunity for healthier
aging in the years to come.
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Knowledge is power! Get answers for your questions about mammograms or other health screenings from a registered nurse with the Ask A Nurse feature. It’s available when you visit the Personal Health Manager on Blue Access® for Members.
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October 2010
What every woman needs to knowAccording to the National Cancer Institute, about one out of eight women will be diagnosed with breast cancer during her lifetime. Fortunately, when breast cancer is detected early, the five-year survival rate is high—about 98 percent.
Breast cancer awareness is a key to safeguarding your health. Follow these common-sense guidelines:
• Schedule a mammogram every year beginning at age 40.
• Talk to your doctor about starting mammograms before age 40. You might need to if you have symptoms of breast cancer or have a high risk of the disease, such as family history.
• Perform regular breast self-exams once each month—no matter what age you are.
• Have a clinical breast exam at your regular OB/GYN checkup.
• Maintain a healthy weight, eat nutritious foods, and exercise regularly to lower your risk. If necessary, quit smoking and limit your alcohol consumption.
Sources: National Breast Cancer Foundation; National Cancer Institute
When you know more about breast cancer, you know
better ways to reduce your risk.
Stay committed and stay informed.
www.bcbsil.com
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28 29 30 Healthy eating, physical activity and weight loss can help stave off metabolic syndrome. Trusted nutrition advice is the name of the game when you use the Personal Health Manager’s Ask A Dietitian feature, another useful wellness resource on Blue Access® for Members.
November 2010
Metabolic syndrome: big name, big risksThe name metabolic syndrome refers to a group of risk factors related to obesity. These risk factors can increase the chance of developing heart disease, diabetes and stroke.
You may have metabolic syndrome if you have at least three of these risk factors:
• A large waistline, often called “having an apple shape”
• High triglycerides, a type of fat found in the blood, or you are taking medicine to treat the condition
• A lower than normal level of HDL cholesterol, the good cholesterol that lowers your chances of heart disease
• High blood pressure or you are taking medicine to treat it
• Blood sugar (glucose) that is higher than normal or you are treating diabetes by taking medicine
Source: National Institutes of Health
The name may be big, but the health
consequences are even bigger. Talk to your
doctor about metabolic syndrome and take steps to prevent or
delay it.
www.bcbsil.com
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Try not to trip up this season by overeating. Serve some healthier options at your holiday events with a little help from the Articles & Recipes section on the Personal Health Manager—available online through Blue Access® for Members.
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December 2010
The holiday break doesn’t have to break youWhile this month can bring joy and cheer, for some of us it can be quite stressful. Extra demands, money worries, unrealistic expectations and tense family issues can add up to unwanted holiday stress.
Here’s how to put the jolly back into your holidays:
• Stay organized, prioritize your activities and stick to your budget.
• Enjoy free community events, such as school concerts and looking at lights.
• Volunteer to help others.• Accept a lending hand from family and friends if
you’re feeling overwhelmed.• Take time away from the hustle and bustle to relax
and recharge. • Eat healthy and keep physical activity on track.• Avoid excessive drinking.
Source: Mental Health America
With a little thoughtful planning, you can break free from holiday stress
this year … and in the years to come.
www.bcbsil.com
2010 12-Month Calendar
A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association 47905.0609
www.bcbsil.com