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fold here
Say goodbye to heartburn. If you’ve
been diagnosed with gastroesophageal
reflux disease and have heartburn or other
disease-related symptoms, try these tips:
■
Want a better memory?
Learning a new skill may help,
researchers say. Other ways to
boost your brainpower:
Lose weight if you’re overweight or obese.
■ Spend
■
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Footnotes from the world of health and medicine
time with family
and friends.
E levate the head of your bed.
■
Avoid foods that trigger symptoms.
■
Quit smoking.
■
Volunteer in your community,
school or place of worship.
■
Use memory tools, such as
to-do lists and big calendars.
■
Exercise regularly and
get plenty of rest.
If symptoms persist, talk with your doctor.
American Gastroenterological Association
Strike out stroke. Stroke is the third
leading cause of death in the United States.
Visit www.giveme5forstroke.org to discover
how to recognize its symptoms and know
when to call 911 for emergency help.
American Stroke Association
National Institute on Aging
Mind
Body
Healthy Mind Healthy
sm
A health and wellness newsletter for UnitedHealthcare
Volume 3, Issue 1
A health and wellness newsletter for UnitedHealthcare • Spring 2007
3 Slim down by rethinking your drink
Inside
5 Don’t
let antidepressants bring you down
8this
Simple
ways to make you a super parent
issue
11 Ready, set, grow: Staying safe in the garden
log in. Select “Health
& Wellness,” then
Gardening is a great way to exercise, ease stress and put
nutritious food on the table. However, it also can expose you
to risks from the sun, insects, equipment and chemicals. To
help stay safe:
“Lifestyles.” Choose
Buckle up. Make sure everyone is securely buckled in every time you get into a
vehicle. Kids should ride in the correct safety or booster seats for their age and
size. It’s the law, and it lowers the risk of serious injury or death if there’s an accident.
Wash hands. Scrubbing with soap and running water for 20 seconds is one of
the best ways to avoid getting sick or spreading germs. Do so before you eat or
after you use the restroom, blow your nose, cough or sneeze. An alcohol-based
hand sanitizer can be used if soap and water aren’t available.
Test smoke alarms every month. Change the batteries when you set your
clocks each spring and fall. Or, choose another easy-to-remember date.
Read food labels. Check how many calories are in the food you eat. You also
can use labels to help you choose foods low in fat or sodium and high in fiber
and other nutrients.
Review vaccinations. Make sure everyone in your home is up-to-date. If not,
see your doctor. To check on recommended vaccinations, visit the CDC online
at www.cdc.gov/vaccines.
Considering pregnancy? Take folic acid. When taken before and during
pregnancy, this B vitamin helps prevent certain serious birth defects. Women who
might become pregnant should take at least 400 micrograms a day. You’ll need
even more if you’ve already had a child with a brain or spinal cord birth defect.
2
Healthy Mind Healthy Body
Keep your tetanus vaccine current. All adults should have
a tetanus shot every 10 years. Tetanus lives in dirt and can
enter your body through breaks in the skin. People who garden
are especially at risk, but a vaccine can help protect you.
Use lawn and garden equipment and chemicals
properly. Wear safety goggles, gloves, long pants and sturdy
shoes when using lawn mowers, rototillers, tractors or other
equipment. Always read and follow instructions when using
fertilizers or pesticides. Wear a mask if recommended. Wash
up thoroughly after using chemicals.
MINNEAPOLIS MN
A few little things you can do each day may have a big impact on your family’s
health and safety. Try these tips from the Centers for Disease Control and
Prevention (CDC):
Tell insects to buzz off. Use repellent that contains DEET.
Wear long sleeves and tuck your pants into your socks.
Also, apply the insecticide permethrin on your clothes — it
won’t harm or stain them. Repellents must state any age
restrictions, so read the label carefully before using the
product on children. If you have questions about repellent
safety, talk with your doctor or call the National Pesticide
Information Center toll-free at 1-800-858-7378.
Mind your back. Gardening, raking, mowing, hoeing and
lifting can strain your back. Watch your posture and body
mechanics. Instead of bending from the waist, squat with one
knee on the ground when you work in the garden. Switch
knees for comfort. Be especially careful when you lift heavy
items, such as bags of fertilizer or yard waste.
PERMIT NO. 23810 Five-minute health tips
with a big payoff
BUSINESS REPLY MAIL
and Prevention.”
FIRST-CLASS MAIL “Nutrition” or “Safety
Protect yourself from sun and heat. Too much time in
the sun can cause painful burns and increase your risk of skin
cancer. Keep covered by wearing a wide-brimmed hat, long
sleeves, sunscreen with an SPF of 15 or higher, lip balm with
sunscreen and sunglasses. Also, take regular breaks from the
heat and drink enough water to replace what you lose.
NO POSTAGE
NECESSARY
IF MAILED
IN THE
UNITED STATES
a topic such as
Warm up your muscles with a few minutes of walking before
you garden. Stretch afterward.
With a few precautions, your garden will bring a bounty of
good health to you and your family.
oxfordhealth.com
11
UNITEDHEALTH GROUP
PO BOX 71492
NEWNAN GA 30271-1492
Click on “Members” and
POSTAGE WILL BE PAID BY ADDRESSEE
oxfordhealth.com.
How to stay safe while gardening
To sign up, just go to the Preference Center
at www.oxfordhealth.com/hmhb. You
can order the e-newsletter and print issues
at the same time.
health tips, visit
Why limit yourself to only two yearly print
issues of Healthy Mind Healthy Body® when
you can enjoy the e-newsletter version
every month? Have this complimentary
e-newsletter delivered to your in-box.
For more great
Ready, set, grow
Complimentary e-newsletter
Stay connected
to your health
Trying to lose weight?
Rethink your drink
When you’re trying to lose weight, what you put in your glass may
be as important as what you put on your plate. Many beverages
are loaded with calories, experts warn. That morning latte,
lunchtime lemonade and evening soda pop can add up.
Smart choices
Water, at zero calories, may be the best beverage for weight loss.
But, you also can make small changes and still enjoy other drinks
you like. For example:
■
Drink a small latte made with fat-free milk.
■
Choose diet sodas instead of regular.
■
Order smoothies without added sugar.
Another good idea is to carry a water bottle so you’re not as
tempted to buy sugary drinks when you’re out and about. Also,
check the labels of any beverages you buy. The nutrition facts
show how many calories are in the product.
Talk with your doctor about other weight-loss strategies, too. A
healthful eating plan and regular exercise can help you lose and
keep off extra pounds.
How many calories are in that beverage?
■
Medium latte with whole milk
(16 ounces):
■
220
Unsweetened iced tea
(20 ounces):
S mall latte with nonfat milk
(8 ounces):
■
■
70
3
1 00 percent orange juice
(12 ounces): 168
■
Black coffee (6 ounces): 4
■
Lemonade (12 ounces): 168
■
Regular soda (20 ounces): 227
■
Tonic water (12 ounces): 124
■
Regular soda (12 ounces): 136
■
S ports drink (12 ounces): 99
■
Diet soda (any size): 0
■
Fitness water (12 ounces): 18
■
S weetened iced tea
■
Water (any size): 0
(16 ounces):
180
oxfordhealth.com
3
Ask the doctor
Michael Rosen, M.D., a national medical executive with
Health Solutions Group, is board certified in internal
medicine and hematology.
Q
I’ve had headaches for
years. What are some
possible causes? How can I
find relief?
More than 45 million Americans
have chronic headaches.
Tension headaches typically cause
a dull, aching, constant pain that
affects both sides of the head. They’re
often related to emotional stress.
Eye or muscle strain also can lead to
tension headaches.
Migraines can cause a throbbing
pain that may affect one side of the
head. Before the headache begins,
a person may see flashing lights or
other visual disturbances. Stress,
sleep problems, hormonal changes,
caffeine, and certain foods or food
additives may trigger migraines.
Cluster headaches often occur
several days in a row and can be
severe. The pain is almost always on
one side of the head. They may be
triggered by alcohol and smoking.
It may be helpful to write down some
facts about each headache:
■
Date, time and how long it lasted
■
The intensity of the pain and
where you felt it
■
What you were doing when you
first noticed your headache
■
What you ate or drank before
it started
■
What you did to treat your
headache and whether it helped
Share this information with your
doctor. It may help identify what
triggers your headaches and guide
diagnosis and treatment.
Your doctor may recommend
changes in lifestyle. For example,
quitting smoking may make it easier
to manage headaches. Regular
exercise also can be helpful. It’s
important to talk with your doctor
before beginning a new exercise
program, however.
Medication also can help. Your
doctor can help you choose which
is best for you. Mild headaches
may be relieved by nonprescription
medicine, such as acetaminophen.
Or, your doctor might suggest one
or more prescription medicines to
prevent headaches or relieve pain.
Bottom line: If you’re concerned
about your headaches, talk with
your doctor. It’s usually possible to
diagnose the cause of headaches
and find effective treatment.
Ask the doctor welcomes your health and wellness questions.
E-mail us at thedoc@uhc.com.
4
Healthy Mind Healthy Body
Antidepressants
Outsmarting
possible side effects
Antidepressants can be helpful
in easing depression — even if it’s
severe. But, these drugs may cause
unpleasant side effects for some
people. If this happens to you:
■
Tell your doctor. It may be
possible to change your dosage or
type of medicine so that the side
effects lessen or go away.
stop taking your
medicine. Antidepressants aren’t
addictive. But, you may have
withdrawal symptoms or another
bout of depression if you stop
taking them abruptly.
■
Constipation. With your doctor’s
OK, exercise every day, and make
bran cereal, vegetables and fruit a
part of your daily diet.
■
Blurred vision. This symptom
usually is temporary. But, tell your
doctor about any vision changes.
■
Headache. Ask your doctor
before taking a pain reliever or
any other medicine — including
herbal products and supplements.
■ Don’t
Here are tips to help you manage the
side effects some people have:
■
Dry mouth. Try sipping water or
chewing sugarless gum. Brush
your teeth twice a day.
■
Dizziness. Get out of bed or up
from a chair slowly.
■
Daytime drowsiness. Take your
medicine at night.
■ Nausea. This symptom seldom
persists. Try eating plain crackers
or other easy-to-digest food.
■
Sexual problems. Talk with your
doctor. Lowering the dose of your
drug or switching to a different
antidepressant may help.
So, be sure to tell your doctor if
side effects occur. Often, they’ll be
mild and disappear quickly. But,
your doctor will know whether any
medicine changes are needed.
The key to effective treatment is
communication and teamwork.
oxfordhealth.com
5
Support when
you need it
For more information
about stroke, depression
and walking programs,
visit oxfordhealth.com.
Click on “Members”
and log in. Then, select
“Health & Wellness,”
and type your topic
into the search bar.
Success story
Taking illness in stride
For retired pastor Steward Frazier,
walking is more than exercise — it’s his lifeline
Steward Frazier, a UnitedHealthcare
member, is no stranger to chronic
health problems. But, the 75-yearold retired Methodist pastor takes
these challenges in stride. Literally.
Walking started out as a way to
cope. But, it became a salvation that
improved his health, strengthened
his body and lifted his spirit.
Trials and tribulations
In 1986, a prostate cancer
diagnosis and treatment side effects
snowballed into a string of serious
health problems for Frazier. After
starting radiation treatment for the
cancer, physical stress took its toll
and caused problems with a valve
6
Healthy Mind Healthy Body
in his heart, he says. Frazier needed
open-heart surgery to correct it.
Except for seven weeks off for
recovery, Frazier didn’t slow down.
He continued to work as a veterinary
medical officer for the Food and Drug
Administration. At the same time,
he worked toward a degree from
Wesleyan Theological Seminary.
Unfortunately, health problems
continued to follow Frazier, despite
his active lifestyle. Several years
later, the cancer returned. Frazier
developed terrible side effects
from his treatment, so he asked
his doctors to stop treatment and
give his body a rest. But, it didn’t
end there. Shortly thereafter, he
developed severe high blood
pressure, which led to a stroke.
Frazier physically weathered all of
these conditions. But, mentally and
emotionally, he was exhausted. He
became depressed and suicidal,
feeling there was no hope.
Thankfully, Frazier had the strength to
reach out for help. He’d relied on the
UnitedHealthcare network medical
team to assist with his physical
illnesses. So, he turned to the network
once again to find help for his mental
health. “A person with a chronic
medical condition needs a good
medical team, not just one specialist,”
he says. “What helped me was having
a medical team with my primary
physician directing my medical care.”
He was admitted to the hospital,
where he was treated for depression.
After a week, he was no longer
suicidal and returned home. The
depression, however, wasn’t gone.
One day, his wife said she’d enrolled
him in a six-week health and
wellness workshop. She hoped
it would help him cope with his
depression. At first, Frazier saw his
wife’s concern as meddling. “I went
to the workshop mad at her. ‘How
dare you tell me what to do?’” he
says with a chuckle. “But, I had sense
enough not to waste her $25.”
Despite his initial resistance, the
workshop proved to be a lifesaver.
Frazier became interested in the
walking and meditation classes
offered there. He combined the two
and achieved more peace than he’d
known in a long time — and, best of
all, he began to walk daily.
Rising to the challenge
At about the time the workshop
ended, Frazier’s wife, a marathon
runner, challenged him to walk
with her in a 5K race. He took her
challenge, trained daily for eight
weeks and was able to finish the
5K — about 3 miles.
Even before the race, Frazier noticed
an overall improvement in his health.
“My body got stronger, my mind was
focused and my spirit was uplifted,”
he says. “Medication side effects and
numbness in my feet from the stroke
subsided, and I continued walking.”
Tell your inspiring story
Have you experienced a personal
health or wellness victory? Sharing
your success can help others in
similar situations. Tell us your story at
www.uhc.com/YourStory. If your story
is chosen, an editor will contact you to
conduct an interview.
Frazier knows exercise and meditation
aren’t a cure for his health conditions.
But, they help his outlook. “I’m back in
treatment for prostate cancer. But, I’m
not afraid,” he says. “I’m also back in
depression treatment.”
In the face of his health challenges,
there were many days Frazier wanted
to give up. But, walking has helped
him continue to move forward. “With
a healthy mind and a healthy body,
you can have a healthy spirit,” he says.
As a result, he’s adopted a motto that
reflects his determination: It is always
too early to quit.
oxfordhealth.com
7
Men’s health
Six ways to be an awesome dad
You’re the best gift you could ever
give your children. So, let them know
how much you care for them with
these tips:
1. Show lots of love. Hug your
children often, starting when they’re
infants. As they grow older, applaud
their accomplishments. Affection
and praise can help you build a
strong relationship and give your
child a positive sense of self-worth.
2. Set a good example. Little
eyes see all you do, from how you
treat their mother to how you handle
life’s problems.
wrong. Begin when they’re young,
and do so often. Really listen, too. This
helps build trust, which will encourage
your kids to listen when you offer
guidance as they grow older.
5. Discipline with love. The
right kind of discipline helps
children learn limits. Teach your kids
that actions have consequences.
Reward good behavior. When they
don’t do things as you’d expect,
control your emotions. Never yell at
or hit them.
3. Interact. Spending time together
shows kids they’re important.
Occasionally, that might mean giving
up some of your activities. Just
remember the value of spending time
with your kids. Childhood happens
only once — there are no do-overs.
6. Be a teacher. Look for ways
to help children learn life lessons.
For example, you can encourage
young children to dress themselves
or pick up toys. This helps them
become self-sufficient. Talk with
older kids about alcohol, drugs and
peer pressure. Gradually give them
chances to make decisions. This
helps prepare them for adulthood.
4. Earn the right to be heard.
Talk with your children — and not
just when they’ve done something
No parent is perfect. Just keep
working at being the best dad you
can be.
Give them
all you’ve got
There are more
useful parenting tips
at oxfordhealth.com.
Click on “Members”
and log in. Select
“Health & Wellness,”
then “Lifestyles.”
Choose “Parenting”
and select a topic.
Living with borderline
personality disorder
One moment, you’re all good — the
best friend, husband, wife or partner.
Then, often without warning, you’re
all bad — the villain in a relationship
that seems to be spinning out of
control. You’re accused of things
you never did or said. Unpredictable
emotional swings and intense,
irrational rages seem to control the
relationship. You feel like you’re
always walking on eggshells, never
quite sure when the next storm will
blow in.
It can be like this if you’re in a
relationship with someone who
has borderline personality disorder
(BPD), a condition marked by
extremely unstable emotions. It
affects about 2 percent of adults,
mostly women. Coping with the
sudden changes in mood and
behavior can be difficult — even
frightening. It can destroy families
and friendships.
Symptoms of BPD usually include:
■
Unstable self-image
■
Suicide attempts or threats
of self-injury
Often, BPD is associated with
other mental disorders, such as
depression. So, it’s important for a
person who has these symptoms
to seek the help of a mental health
professional. Treatment may consist
of long-term counseling, medication
and support groups. Family
members and friends can help, too.
Discover more
For more information about
borderline personality disorder, visit
the National Alliance on Mental Illness
online at www.nami.org.
Try to recognize that your loved one
or friend isn’t seeing things the same
way you do. Then:
■
Intense mood shifts
■
Keep things calm. Tone down
both disagreements and praise.
■
Patterns of turbulent, stormy
relationships
■
Maintain routines.
■
Anger for no apparent reason
■
■
Fear of abandonment and frantic
efforts to avoid even short
separations from loved ones
Be a good listener. Let the person
express intense feelings, and don’t
try to make the feelings go away.
■
As the person shows signs of
improvement, don’t assume
all is well and withdraw your
understanding or support.
■
Impulsive, sometimes dangerous,
behavior as well as substance abuse
oxfordhealth.com
9
Quiz: Are you smart
about kids’ health?
Pop quizzes usually are a surprise
sprung on children. But, here’s a
quiz about kids for moms, dads
and grandparents.
Q. When should you start
cleaning children’s teeth?
A. Wipe teeth daily with a clean,
damp cloth as soon as the first tooth
appears. Change to a soft-bristled
toothbrush as more teeth come in.
Use a pea-sized amount of fluoride
toothpaste once children are ages
2 years and older. Supervise the
brushing, and teach children to spit
the toothpaste out.
Q. How long should kids wash
their hands?
A. About 20 seconds — or two times
through “Happy Birthday.” Teach
them to scrub often with soap and
running water, especially after using
the bathroom and before eating.
Q. Is skin cancer a concern for
adults only?
A. No. Skin protection is important
at any age. Use broad-spectrum
sunscreen with an SPF (sun
protection factor) of at least 15.
Keep babies younger than age 6
months out of direct sunlight as
much as possible.
10
Healthy Mind Healthy Body
Q. How much exercise do
kids need?
A. Medical experts recommend
that children ages 6 to 17 years
exercise at least an hour every day.
Bike rides, sports and family walks
all qualify.
Q. How many diseases can
vaccines help prevent?
A. Children can be vaccinated against
14 diseases, including potentially
life-threatening conditions such
as diphtheria, whooping cough
and tetanus. For an immunization
schedule, visit the Centers for Disease
Control and Prevention online at
www.cdc.gov/vaccines.
Q. Are vaccines safe?
A. Yes. Extensive research has found
that vaccines are safe, and scientific
studies don’t support a link between
vaccines and developmental
disabilities such as autism.
Q. Does it really make a
difference if I talk about how
bad smoking is?
A. Yes. Kids are less likely to smoke
if they know their family would be
disappointed by it.
Q. Are dairy products the only
food source of calcium to help
build strong bones?
A. No. There’s calcium in broccoli,
and other dark green, leafy
vegetables. It’s also in fortified
cereals and beverages, tofu,
salmon and some types of beans.
Vitamin D and regular exercise help
build strong bones, too.
log in. Select “Health
& Wellness,” then
Gardening is a great way to exercise, ease stress and put
nutritious food on the table. However, it also can expose you
to risks from the sun, insects, equipment and chemicals. To
help stay safe:
“Lifestyles.” Choose
Buckle up. Make sure everyone is securely buckled in every time you get into a
vehicle. Kids should ride in the correct safety or booster seats for their age and
size. It’s the law, and it lowers the risk of serious injury or death if there’s an accident.
Wash hands. Scrubbing with soap and running water for 20 seconds is one of
the best ways to avoid getting sick or spreading germs. Do so before you eat or
after you use the restroom, blow your nose, cough or sneeze. An alcohol-based
hand sanitizer can be used if soap and water aren’t available.
Test smoke alarms every month. Change the batteries when you set your
clocks each spring and fall. Or, choose another easy-to-remember date.
Read food labels. Check how many calories are in the food you eat. You also
can use labels to help you choose foods low in fat or sodium and high in fiber
and other nutrients.
Review vaccinations. Make sure everyone in your home is up-to-date. If not,
see your doctor. To check on recommended vaccinations, visit the CDC online
at www.cdc.gov/vaccines.
Considering pregnancy? Take folic acid. When taken before and during
pregnancy, this B vitamin helps prevent certain serious birth defects. Women who
might become pregnant should take at least 400 micrograms a day. You’ll need
even more if you’ve already had a child with a brain or spinal cord birth defect.
2
Healthy Mind Healthy Body
Keep your tetanus vaccine current. All adults should have
a tetanus shot every 10 years. Tetanus lives in dirt and can
enter your body through breaks in the skin. People who garden
are especially at risk, but a vaccine can help protect you.
Use lawn and garden equipment and chemicals
properly. Wear safety goggles, gloves, long pants and sturdy
shoes when using lawn mowers, rototillers, tractors or other
equipment. Always read and follow instructions when using
fertilizers or pesticides. Wear a mask if recommended. Wash
up thoroughly after using chemicals.
MINNEAPOLIS MN
A few little things you can do each day may have a big impact on your family’s
health and safety. Try these tips from the Centers for Disease Control and
Prevention (CDC):
Tell insects to buzz off. Use repellent that contains DEET.
Wear long sleeves and tuck your pants into your socks.
Also, apply the insecticide permethrin on your clothes — it
won’t harm or stain them. Repellents must state any age
restrictions, so read the label carefully before using the
product on children. If you have questions about repellent
safety, talk with your doctor or call the National Pesticide
Information Center toll-free at 1-800-858-7378.
Mind your back. Gardening, raking, mowing, hoeing and
lifting can strain your back. Watch your posture and body
mechanics. Instead of bending from the waist, squat with one
knee on the ground when you work in the garden. Switch
knees for comfort. Be especially careful when you lift heavy
items, such as bags of fertilizer or yard waste.
PERMIT NO. 23810 Five-minute health tips
with a big payoff
BUSINESS REPLY MAIL
and Prevention.”
FIRST-CLASS MAIL “Nutrition” or “Safety
Protect yourself from sun and heat. Too much time in
the sun can cause painful burns and increase your risk of skin
cancer. Keep covered by wearing a wide-brimmed hat, long
sleeves, sunscreen with an SPF of 15 or higher, lip balm with
sunscreen and sunglasses. Also, take regular breaks from the
heat and drink enough water to replace what you lose.
NO POSTAGE
NECESSARY
IF MAILED
IN THE
UNITED STATES
a topic such as
Warm up your muscles with a few minutes of walking before
you garden. Stretch afterward.
With a few precautions, your garden will bring a bounty of
good health to you and your family.
oxfordhealth.com
11
UNITEDHEALTH GROUP
PO BOX 71492
NEWNAN GA 30271-1492
Click on “Members” and
POSTAGE WILL BE PAID BY ADDRESSEE
oxfordhealth.com.
How to stay safe while gardening
To sign up, just go to the Preference Center
at www.oxfordhealth.com/hmhb. You
can order the e-newsletter and print issues
at the same time.
health tips, visit
Why limit yourself to only two yearly print
issues of Healthy Mind Healthy Body® when
you can enjoy the e-newsletter version
every month? Have this complimentary
e-newsletter delivered to your in-box.
For more great
Ready, set, grow
Complimentary e-newsletter
Stay connected
to your health
2
PAID
Palatine, IL
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A health and wellness newsletter for UnitedHealthcare
Volume 3, Issue 1
A health and wellness newsletter for UnitedHealthcare • Spring 2007
3 Slim down by rethinking your drink
Inside
5 Don’t
let antidepressants bring you down
8this
Simple
ways to make you a super parent
issue
11 Ready, set, grow: Staying safe in the garden