WIN

te

r 2

014

WE CARE FOR OUR OWNVISIT US AT WWW.METROPLUS.ORG

PRSRT STDU.S. Postage Paid

MHP Inc 160 Water St., 3rd FloorNew York, NY 10038Phone: 1-800-303-9626

www.metroplus.org

It’s stILL NOt tOO LAte FOr YOur FLu sHOt!PAGE 2

HPv vACCINes PrOteCt gIrLs FrOm CANCerPAGE 3

KNOW YOur rIsK FOr A strOKePAGE 6

MGH_WI14-1

FIN

D m

et

rO

PLu

sH

eA

LtH

ON

HealthNEWSM

GH

Great Winter EXERCISEKeep going in the coldPAGE 4

7269_MMF1401NMET.indd 1 2/10/14 7:00 PM

MGH_WI14-2

HealtH, By tHe NumbersA recent ComPsych study lists the top 4 health problems of workers in the u.s. Where do you fit in?

31% of employees have been diagnosed with high blood pressure—a risk factor for stroke and heart attack.

27%of workers suffer from allergies.

26%have high cholesterol, putting them greater risk for heart disease.

21%of employees suffer from back pain—though most don’t take medication for it.

#1:

#2:

#3:

#4: What’s the easiest way to ruin a healthy eating plan? Stock your

pantry with junk food like potato chips and candy. Protect yourself from temptation by keeping these simple-to-prepare items in your pantry:

1Instant oatmeal is easily available and can be cooked in less than 3 minutes. It

fills you up and delivers a healthy serving of fiber. Toss in raisins to sweeten your bowl of oats.

Beware of Illegally Sold Diabetes treatmentsIf you are one of the 26 million Americans with diabetes, you may have seen products that promise an easy fix. But you can’t believe everything these products claim. In fact, the Food and Drug Administration (FDA) recently warned consumers not to buy or use illegal products that promise to prevent, treat, and even cure diabetes.

Claims to watch out for include:- “Lower your blood sugar naturally.”- “Lowers A1C levels significantly.”- “ You’ll lower your chances of

having eye disease, kidney disease, nerve damage and heart disease.”

- “ It can replace medicine in the treatment of diabetes.”

- “ For relief of diabetic foot pain.”

If you use a medicine that doesn’t work, you could be at risk of getting much sicker. Possible complications are very severe and include blindness, and even death.

Quick tip: If you need help managing your diabetes, talk to your doctor for trusted care and treatments.

Good news: You can still protect yourself from the flu even when there’s snow on the ground.

The Centers for Disease Control and Prevention keeps track of flu shots. Only half of U.S. children got this year’s flu shot as of November 2013. For adults, it was less than half. If you haven’t yet gotten your flu shot, don’t let any more time go by.

A vaccine is the best way to protect yourself from possible severe complications from the flu.

It’s Not Too Late to Get the Flu shot!

2 • GoldHealthNews

7269_MMF1401NMET.indd 2 2/10/14 7:00 PM

www.metroplus.org • 3

MGH_WI14-3

What’s the easiest way to ruin a healthy eating plan? Stock your

pantry with junk food like potato chips and candy. Protect yourself from temptation by keeping these simple-to-prepare items in your pantry:

1Oatmeal. Instant oatmeal is easily available and can be cooked in less than 3 minutes. It

fills you up and delivers a healthy serving of fiber. Toss in raisins to sweeten your bowl of oats.

2Nuts or chia seeds. These are both great sources for fiber, protein and healthy fats.

Add them to salads or fill a few baggies to grab on your way out the door.

3Kale chips. This healthy snack is available at bodegas and pretty much any New

York City grocery store. They are packed with the same nutrients of the green vegetable, but eating them feels more like snacking on potato chips.

What’s in Your PantrY?

Parents: Listen Up Before Lighting Up!Children with asthma who are exposed to secondhand smoke have more severe symptoms and more frequent outbreaks than other kids with the disease.

But some parents haven’t gotten the memo: The rate of asthmatic children who regularly breathe in the toxins hasn’t changed since 1999, according to recent research done by the Centers for Disease Control and Prevention.

Tobacco smoke is one of the most common triggers for asthma, a chronic disease that affects the airways of the lungs. During an attack, airways become swollen and less air gets into and out of the lungs, which makes it difficult to breathe. Cells in the airways can also produce more mucus than usual, making it even harder for a child to catch his or her breath.

Do your part to prevent children from being exposed to secondhand smoke:

- If you smoke, don’t do it in your home or car.

- Do not allow babysitters, caregivers or visitors to smoke in your house or near your children.

- Ask smokers to go outside if they must light up. In restaurants and public, stay only in nonsmoking areas.

- Speak to your doctor about how to get help to quit smoking.

Quick tip: MetroPlus offers programs to help you stop smoking. Just call MetroPlus Case Management at 1-800-303-9626.

Preventing CanCer starts earlY The human papillomavirus (HPV) can cause cancer, and that makes the HPV vaccine a very smart choice for your sons and daughters.

A recent Centers for Disease Control and Prevention (CDC) study looked at HPV infections in teen girls. The good news is that rates were cut in half thanks to the HPV vaccine. The bad news? Only one-third of all girls have received the full three-dose series of shots.

Public health officials say it's important to have girls and boys vaccinated while they are young so their immune response will be at its peak when they become sexually active. Speak with your children's doctor about the best time for their vaccine.

7269_MMF1401NMET.indd 3 2/17/14 10:42 AM

4 • GoldHealthNews

MGH_WI14-4

Want to keep your blood pressure under control? Track it yourself.

A recent study revealed that adults with hypertension who monitor it at home tend to succeed at lowering their blood pressure. The study considered people who track their own blood pressure while also being cared for by medical professionals.

Researchers believe that patients who monitor their own blood pressure tend to seek and follow through on treatment recommendations—including improving their diet and getting exercise.

Don't let asthma Stop youWhen you work out in the winter, do you ever wheeze, feel tight in the chest, or have a cough and short-ness of breath? If so, you may have exercise-induced asthma. But don’t let it keep you from being active. Medication, lifestyle changes, and your health care team can help you stay in the game.

medication: If you have regular asthma as well as exercise-induced asthma, you may already take controller medications. Taken regularly, they can help you keep symptoms under control. You may also take short-acting rescue inhalers, like albuterol. If so, use them before you exercise or when symptoms arise.

Lifestyle: Limit exercise when you are sick, if it’s very cold or if pollen and air pollution levels are high. When you do get moving, start with a warm-up and end with a cool-down.

Listen to your body. Some activities may be better than others. Sports that tend not to spark symptoms include swimming, walking, leisure biking and hiking. Activities that require short bursts of energy, such as baseball, football and interval training, are less likely to cause issues than longer-form sports like soccer, basketball or long-distance running.

Your team: Speak to your doctor about a comprehensive treatment plan. MetroPlus has programs that can help you manage your asthma. To find out more, call MetroPlus Case Management at 1-800- 303-9626.

C ouch potatoes are nearly twice as likely to develop heart disease compared to those who

get up and move, according to the U.S. Surgeon General’s Report on Physical Activity and Health.

Just 30 minutes of moderate- intensity exercise per day, five times a week can boost your health.

Can’t spare 30 minutes at a time? No problem. Split your workouts into two or three segments of 10 to 15 minutes per day.

When you do head outside for your daily 30, keep these seven safety tips in mind:

1Dress in layers. Start with a thin moisture-wicking layer to draw sweat away from your skin.

Then wear an insulating layer, like a fleece, which will keep you warm but also allow water vapor to pass through. Finally, top with a water-proof, breathable outer layer.

2 Cover up your extremities. Always cover your head and hands, and make sure your

nose and ears are well protected.

3Lengthen your warm-up. When the weather’s cold, so are your muscles. Make sure

you give your body enough time to warm up and get the blood flowing throughout.

4 shorten your cool-down. Keep your cool-down brief outside. Slow the pace for

3 to 4 minutes, then finish and stretch inside.

5Don’t forget to drink. Just because it’s cold outside doesn’t mean you need less liquid. Good

hydration is always important.

6Find a support system. Work out with a buddy, which will make it harder to skip a session,

even when the weather’s frosty.

7 spice it up. Doing the same old run day after day gets dull. Throw some intervals of

slower and faster running into your run, or look for a different route. Try a new activity like snowshoeing. Changing your routine will keep you—and your muscles—from getting the same workout every day.

7 smart steps for Your Winter Workout

DIY Health: Track Your Blood Pressure

7269_MMF1401NMET.indd 4 2/10/14 7:01 PM

www.metroplus.org • 5

MGH_WI14-5

Want to keep your blood pressure under control? Track it yourself.

A recent study revealed that adults with hypertension who monitor it at home tend to succeed at lowering their blood pressure. The study considered people who track their own blood pressure while also being cared for by medical professionals.

Researchers believe that patients who monitor their own blood pressure tend to seek and follow through on treatment recommendations—including improving their diet and getting exercise.

Tracking your blood pressure at home can better show trends in your numbers over time. It's also a good way to test your pressure out of the doctor's office.

You may find that readings at home vary from readings done at your doctor's office. Patients who feel stressed at the doctor's will probably notice lower numbers at home. Higher numbers may suggest emotional or environmental issues at home.

No matter where you're testing your blood pressure, be sure to follow these tips for getting a more accurate reading: - Avoid caffeine, tobacco, and

alcohol for 30 minutes prior to the screening.

- During the test, sit quietly with your feet on the floor.

- Rest your arm on a solid surface, raised to the level of your heart.

- At home, measure your blood pressure twice a day—once in the morning before you take any medication and once in the evening. Take it at the same times every day.

- Keep a log of your results and share them with your doctor.

The more information your doctor has, the easier it is to get an accurate understanding of what's happening with your health—and that can mean smarter, more effective treatment.

Exactly as PrEscribEdYou take medication because it works. When you take your medicine as pre-scribed, you should feel better. But even if you feel better, you should not consider stopping, reducing or otherwise changing the way you take your medication.

Symptoms and changes in your body may not always be obvious to you. That’s why you need to take your medication even when you feel well.

If you think you have any questions, talk with your doctor or pharmacist.

When the weather’s cold, so are your muscles. Make sure

you give your body enough time to warm up and get the blood flowing throughout.

Just because it’s cold outside doesn’t mean you need less liquid. Good

hydration is always important.

Work out with a buddy, which will make it harder to skip a session,

even when the weather’s frosty.

Doing the same old run day after day gets dull. Throw some intervals of

slower and faster running into your run, or look for a different route. Try a new activity like snowshoeing. Changing your routine will keep you—and your muscles—from getting the same workout every day.

diy Health: Track Your Blood Pressure

7269_MMF1401NMET.indd 5 2/17/14 10:49 AM

6 • GoldHealthNews

MGH_WI14-6

stroke sense: Have You Got It?

A stroke can happen to anyone—no matter their age, race or gender. That’s why it’s important to be aware of any risk factors that could make a stroke more likely, and also to know the signs of a stroke. A quick response to a stroke may help lessen the

severity of the stroke and may also speed recovery.Risk factors can be divided into two groups: risk factors you can control,

and those that you can’t control.

If you have any of these risk factors, discuss them with your doctor. Many of these factors can be helped with changes in your lifestyle, and in some instances, medication.

Learn more about your personal risk for a stroke at stroke.org.

KNOW tHe sIgNsWhen you see the symptoms of a stroke, act quickly. Call for help immediately if you notice:- Sudden numbness or weakness in face, arms, or legs—especially on

one side of the body- Sudden confusion, difficulty speaking, difficulty understanding what

others are saying- Sudden trouble seeing in one or both eyes- Sudden trouble walking, dizziness, or loss of balance and coordination- Sudden severe headache with no known cause

Symptoms in women may include the above, in addition to: face or limb pain, hiccups, nausea, general weakness, chest pain, shortness of breath and palpitations.

With the new year here, many of us are struggling to keep up with our resolutions for

a healthier lifestyle. Too often, new gym memberships and diet plans end up being tossed aside.

Big changes are possible—and often easier—if they begin with small steps.

get Make exercise a regular part of your life by following these tips:-

-

rIsK FACtOrs YOu CAN CONtrOL:

rIsK FACtOrs YOu CAN’t CONtrOL:

High blood pressure Age

Atrial fibrillation gender

High cholesterol race

Diabetes Family history

Atherosclerosis Previous stroke or transient ischemic attack (tsA) (ministroke)

Circulation problems Fibrosmuscular dysplasia

smoking or other tobacco use Patent fromane ovale (hole in the heart)

Drinking alcohol

Physical inactivity

Obesity

Quit for gOODQuitting smoking after a stroke can greatly increase your life expectancy.

Researchers tracked 921 people who smoked regularly before they were hospitalized with stroke. All the patients quit while in the hospital.

Patients who lit up again increased their risk of death as much as threefold. And the earlier they resumed smoking, the greater their risk of death within the year. Those who started smoking again within 10 days of leaving the hospital were five times as likely to die within a year as those who stayed smoke-free.

MetroPlus offers program to help you stop smoking. Just call MetroPlus Case Management at 1-800-303-9626.

Start Small for

7269_MMF1401NMET.indd 6 2/10/14 7:02 PM

www.metroplus.org • 7

MGH_WI14-7

Sudden severe headache with no known cause

Symptoms in women may include the above, in addition to: face or limb pain, hiccups, nausea, general weakness, chest pain, shortness of breath and palpitations.

With the new year here, many of us are struggling to keep up with our resolutions for

a healthier lifestyle. Too often, new gym memberships and diet plans end up being tossed aside.

Big changes are possible—and often easier—if they begin with small steps.

get FIt, bIt bY bIt Make exercise a regular part of your life by following these tips:- Choose activities that fit your per-

sonality. If you’re a social, talkative person, try to exercise in a group—with a class or a team. Walk in the park with friends. If you prefer solo endeavors, try running, working out at a gym or an exercise DVD.

- Make it regular. If you schedule your exercise at the same time each day or weekend, it’s easier to keep up with it.

- make it easy. Hate the gym? Then don’t try to make it part of your routine. Build onto something you already do. If you enjoy shopping, make the walk to the store part of your regimen. (Carry weights to increase the difficulty.) If you like to watch TV, start moving during commercial breaks or work out to an fitness DVD.

- break it up. You know that you should be active for 20 to 30 min-utes a day, but did you know that it doesn’t have to be all at once? Dance with your kids for 10 min-utes in the morning or take a walk at your lunch hour—it all counts toward your overall goal.

- Forgive yourself. Maybe you have an off day or even an off week—that doesn’t mean it’s the end of your healthier lifestyle. Try to get back on track and celebrate all that you do accomplish.

mAKe bIte-sIzeD CHANges IN YOur DIetIf healthier eating is your goal, don't commit to an unrealistic overhaul in how you eat. Instead, begin with these manageable changes: - Stick to a grocery list when you

shop, avoiding those last-minute temptations as you check out.

- Focus your shopping around the edges of the grocery store, where unprocessed foods tend to be shelved.

- Buy lower-fat meats and dairy.- Replace white breads and

pasta with their whole-grain counterparts.

- Stop buying soda and instead drink more water.

- For one dinner a week, make beans your protein of choice instead of meat.

Remember: Even the longest journey is made up of single steps.

Start Small for big Changes

7269_MMF1401NMET.indd 7 2/10/14 7:03 PM

MGH_WI14-8

Soup’s On!

N othing makes a cold, damp day better than a hot bowl of soup. Plus, soups offer a good way to load up on veggies. Try this zesty soup from the American Heart Association. Colorful, flavorful and nutritious—it's just the

thing to warm you up. Substitute turkey with lentils for a vegetarian angle on the recipe.

southwest turkey and squash soupiNgrEdiENts- 2 teaspoons canola oil- 2 leeks, trimmed, chopped

and rinsed - 1 red bell pepper, chopped - 3 cloves garlic, minced - 4 cups reduced-sodium

chicken broth- 1 ½ pounds butternut squash

(1 small to medium), peeled, seeded and cut into 1-inch cubes

- 2 tablespoons minced fresh thyme or 2 teaspoons dried thyme

- 1 ½ teaspoons ground cumin- 1 pound turkey cutlets, cut into

½-by-2-inch strips - 2 cups frozen corn kernels- 2 tablespoons lime juice- ½ teaspoon crushed red pepper- ¼ teaspoon salt- Freshly ground pepper to taste

COOKiNg iNstrUCtiONsHeat oil in a Dutch oven over medium-high heat. Add leeks and bell pepper to oil. Stir. Once vegetables soften, usually within 3 to 4 minutes, add garlic. One minute later, add broth, squash, thyme and cumin. Cover and bring to a boil. Then reduce heat to medium low for about 10 minutes until all vegetables are tender. Add turkey and corn. Return to a simmer for 3 to 4 minutes cook until turkey is cooked though. Add lime juice and crushed red pepper. Season with salt and pepper.

NUtritiONaL aNaLysis PEr CUP aNd a HaLF sErviNgCalories 231; Cholesterol 30 mg; Sodium 550 mg; Total Carbohydrates 31 g; Fiber 6 g; Protein 24 g; Fat 3 g.

Published by McMurry/TMG, LLC. © 2014. All rights reserved. No material may be reproduced in whole or in part from this publication without the express written permission of the publisher. The information in this publication is intended to complement—not take the place of—the recommendations of your health care provider. Consult your physician before making major changes in your lifestyle or health care regimen. McMurry/TMG makes no endorsements or warranties regarding any of the products and services included in this publication or its articles.

7269_MMF1401NMET.indd 8 2/17/14 10:42 AM