Do you have high blood pressure? These tips can help lower it--or even help you prevent it

May is National High Blood Pressure Education Month. While you’ve likely heard about the condition of high blood pressure, you may not be aware of how damaging it can be and how important it is to take steps to keep your blood pressure in the normal range.

First, what is blood pressure? It’s the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and remains high over time, it can damage the heart, blood vessels, kidneys, and other organs, increasing your risk of heart and kidney disease, stroke, and blindness.

High blood pressure (blood pressure over 140/90) affects 1 in 3 American adults. And another 59 million Americans have prehypertension—their blood pressure is between 120/80 and 140/89—which can increase their chances of developing high blood pressure. The bad news is, many people don’t know that they have these conditions and/or aren’t taking the appropriate measures to control their conditions. But the good news is that high blood pressure can not only be prevented, it can also be lowered.

How can you lower blood pressure?
The National Heart, Lung, and Blood Institute recommends…
• Maintaining a healthy weight
• Being moderately physically active for at least 30 minutes during most days of the week
• If you drink alcohol, do so only in moderation
• If you already have high blood pressure, following your doctor’s advice and taking your prescribed medications as directed
• Following a healthy eating plan, such as DASH (which stands for Dietary Approaches to Stop Hypertension)

What is the DASH healthy eating plan?
• It focuses on eating fruits, vegetables, fat-free or low-fait milk and dairy products, whole grains, fish, poultry, beans, seeds, and nuts.
• This eating plan contains less salt, sodium, sweets, added sugars, fats, and red meats than the typical American diet.
• The DASH eating plan doesn’t require any special recipes or hard-to-find foods—it just calls for a certain number of daily servings from various food groups. The number of servings depends on your recommended daily caloric intake.

What are some healthy eating tips for lowering blood pressure?
The National Heart, Lung, and Blood Institute recommends…
• To gradually get used to a DASH diet, take one step at a time. Add a serving of veggies to your lunch one day, and a serving of veggies to dinner the next day. And the next day, consider switching out your usual snack for a piece of fresh fruit.
• Limit lean meats to 6 oz. a day—3 oz. per portion. A 3 oz. portion of meat is about the size of a deck of cards.
• When you’re planning your upcoming meals, plan to have two or more vegetarian (meatless) meals each week.
• Use fresh, frozen, or low-sodium canned vegetables and fruits.
• Increase your servings of vegetables, cooked dry beans, brown rice and whole wheat pasta.
• Choose healthier snacks that are low in saturated fat, trans fat, cholesterol, sugar, sodium and calories. Some healthy ideas: unsalted nuts, unsalted rice cakes, graham crackers, fat-free or low-fat yogurt or frozen yogurt, plain air-popped popcorn, fresh fruit, or raw vegetables.

Other resources for help:
• The National Heart, Lung, and Blood Institute: http://www.nhlbi.nih.gov/
• The American Heart Association: http://www.americanheart.org/
• The Center for Disease Control (CDC): www.cdc.gov/bloodpressure/

Remember, many people who have high blood pressure or prehypertension aren’t aware that they have this condition. Therefore, keep up with your checkups and screenings at your doctor’s office. When the doctor or nurse checks your blood pressure, write it down and keep a record of it. And if you’re concerned about lowering your blood pressure, make sure to address that with your doctor. If you don’t have a doctor lined up already, consider reaching out to an advocacy service like Health Advocate or Health Proponent. These services can help you locate an accredited, in-network, and local primary care physician.

Include the family in your wellness goals

According to the 2011 Willis Health and Productivity Survey by Willis North America’s Human Capital Practice, more businesses are starting wellness programs. Sixty percent of the survey respondents indicated they have some type of wellness program at the office, an increase of 13 percent from 2010. Employers aren’t scaling back either, 58 percent said they plan to expand their wellness initiatives with added programs and resources. While employee wellness programs are good for the employer as it lowers health insurance costs and improves the bottom line, it is also beneficial for employees. Wellness programs can help build employee morale and confidence, and overall make people more engaged in their health and wellbeing.

Now that the work environment has been transformed into a key site for wellness, extending healthy habits outside of the office is important in order to reach one’s goals. Family involvement can often make a difference because of the social support it provides. The healthier a family is, the more likely a family member will stay on track with wellness goals. To start getting the whole family included in a healthier way of living, you need to first organize a wellness program at home.

Health Advocate Inc., an advocacy and assistance company that helps people navigate the healthcare system, offers the following steps to help you develop your own family wellness program at home:

1. Eat healthy every day. Have each family member commit to eating lean proteins, fruits, vegetables and whole grains. Try to eliminate processed foods, high fatty foods, high calorie snacks and sugary dinks like soda. Get the whole family involved in researching different recipes, making the grocery list and food shopping. Learn how to read food labels and teach it to your family.

2. Start working out together. Look for a family gym membership if available. For low-cost options, take walks as a family, especially when the weather is nice. According to the American Heart Association, walking for at least 30 minutes a day is the simplest, single most effective form of exercise to achieve heart health. Plan an exercise time that works with everyone’s schedule. For example, maybe a walk around the neighborhood after dinner or on weekends is the best time for your family. Try taking a walk in the park or plan a hike through a nature trail. If possible, commit to doing a family activity at least twice a week.

3. Have a family fun day. Schedule family time and find an activity that everyone can enjoy and participate in together. Allow everyone to take turns choosing an activity. Some examples? Bike riding, swimming, or roller skating.

Committing to a healthier lifestyle can be challenging, but you are more likely to succeed and stay on track with your wellness goals if you have a buddy, like family friends or coworkers, supporting you. Plus, getting your family involved in wellness initiatives allows everyone to share in the many benefits of good health!

Stress less with these simple tips

April is National Stress Awareness Month, a time to increase efforts and education that can reduce America's epidemic of stress.  It's important to understand that stress doesn't generally stay just in your head, where the worries reside--it can affect many other areas of your body, too. If stress is making you irritable, tired, or achy, check out some no-hassle tips that can allow you to relax a little, lessen your stress and give you some relief.

• Adjust your posture. If you sit all day long at work--hunched over your computer, stressin' about your job--you could be spending many hours in a slumpy position, putting added stress on your neck and spine. Be mindful of how you're sitting at your desk and adjust your posture so that you're sitting up straight.
• Consider massage. More than one third of the over 100 million massage appointments are for therapeutic massage. Massage therapy can reduce achiness...plus it could provide you with a much-needed hour of stress-free relaxation.
• Get in touch with your inner yogi. Yoga can help stressed-out people feel more relaxed by reducing the amount of tension in the body. As a side benefit, yoga can also help with improving posture.
• Just breathe. Breathing therapy can be done at home, and it's always free! This involves integrating meditation, movement, breathing, and body awareness all at once; these promote a relaxing mind-body connection that can help lessen stress and tension.
• Take a minute for yourself. 60 seconds is all you need to engage in one of these relaxing activities that can reduce your muscle tension.
• Think happy thoughts. Don't underestimate the power of positive thinking. Studies have shown that optimism and pessimism can affect your stress level and well-being.
• Walk it out. Taking a walk is not only a healthy activity, but it can also allow you to escape a stressful environment for a while.
• Get giggly. There's something to that old "laughter is the best medicine" adage. Laughter can reduce the the levels of stress hormones like cortisol, adrenaline, and dopamine, while increasing levels of health-enhancing hormones like endorphins.

Want more help reducing stress?  The National Stress Awareness Month website has three free publications available to help you learn about and reduce stress.  Click here to download them.  Or, consider talking to a counselor who can help you work through some of your stress.  If you need help finding a counselor who’s in-network with your insurance plan, local to you, and has hours that are convenient to your schedule, consider asking an advocacy service for help. You may have access to a service like Health Advocate through your employer; if not, Health Proponent (Health Advocate’s consumer division) can also help you locate a counselor. One more way to seek counseling is by calling your workplace's EAP number.  Your EAP may have telephonic counseling that you can access right away, free of charge.

Please note: Before engaging in exercise or undergoing massage therapy, it's recommended to consult your doctor to verify that these types of activities are safe for you to do.

A Pre-taxed Health Savings Account (HSA) can put more money in your wallet

With the tax season deadline less than a week away, Health Advocate Inc., an advocacy and assistance company that helps people navigate the healthcare system provides some pointers on how a Health Savings Account (HSA) can save you money on a pre-tax basis.

If you have a high-deductible health plan, you may have the ability to create a Health Savings Account (HSA). An HSA can save you money on a pre-tax basis and can be beneficial in the long run for a variety of reasons.

More employers are shifting toward high deductible health plans coupled with HSAs. Enrollment in the plans doubled since 2008, with an estimated 11.4 million participants in January 2011, according to American’s Health Insurance Plans. Let’s take a look at the tax advantages of an HSA.

It’s a triple threat. With an HSA, the amount you contribute is a part of a triple tax advantage: tax-free contributions, tax-free withdrawals and tax-free interest earned on savings.

No penalties. Money used for qualified medical expenses can be withdrawn tax-free for you and your dependents, and earnings inside the accounts grow tax-free. There are no penalties or taxes for using the funds for qualified medical necessities.

Interest earned. HSA funds can roll over from year to year, which means that if you don’t need all the money for healthcare expenses, you can keep it. The funds sit there collecting interest over time. This is one way an HSA is different from a Flexible Spending Account (FSA), where you lose the money at the end of the year if you don’t use it.

Not too late for contributions. To save on your 2011 taxes, you have until the day the tax returns are due to make the maximum contributions your employer allows. For 2012, individuals can contribute up to $3,100, while families have a maximum of $6,250. There's also a $1,000 catch-up contribution allowance for people 55 and older.

Deduct your funds. Like a pre-tax 401(k), contributions to an HSA aren’t taxable, whether made by the employer or the employee. If the funds are deducted from your paycheck, you won’t have to pay Social Security taxes. But if you do withdraw money for non-qualified expenses, you will have to pay a tax on the withdrawal plus a 20% penalty.

Keep in mind that while an HSA may have many potential advantages, it may not be for everyone. When considering a high deductible health plan and an HSA, you have to think about your anticipated healthcare expenses. If you are in relatively good health and want to save for future health expenses, an HSA may be a good option. However, if you are chronically ill or have a lot of healthcare expenses, this may not be the best choice. To find out if your employers offers and HSA, speak to your Human Resources Department or Benefits Team. Or if you have an HSA, and access to Health Advocate’s Personal Health Advocates, give us a call and we can walk you through it.

Health Advocate does not provide financial advice. If you have questions about your taxes, please contact your accountant or financial advisor.

April is IBS Awareness Month

April is Irritable Bowel Syndrome (IBS) Awareness Month, a time to focus attention on important health messages regarding IBS, particularly about issues like diagnosis, treatment, and quality of life.  But sometimes, due to the nature of IBS symptoms, this disorder isn't easy to talk about.  IBS awareness is necessary to furthering IBS research and learning how to improve care for IBS patients.


What is IBS?

The International Foundation for Functional Gastrointestinal Disorders defines it as "a disorder characterized by abdominal pain or discomfort, and altered bowel habit."


Did you know...

• IBS may be more common than you think.  It's estimated that 9 to 23% of people worldwide have IBS.  It also affects up to 1 in 7 Americans, which is somewhere between 25 to 45 million people.
• Most people who suffer from IBS are under 50 years old.
• Although the exact cause of IBS is not known, the International Foundation for Functional Gastrointestinal Disorders debunks one popular theory--they have found that IBS is not caused by stress.  However, if a person has IBS, stress can trigger or worsen symptoms.
• The impact of IBS varies from person to person; while some people suffer only mild inconvenience, others suffer more severe debilitating effects.  There are treatments available to help manage IBS symptoms, but not all treatments work for all people.
• For many people, the effects of IBS take a mental toll as well as a physical toll.  Those who suffer from severe IBS often struggle with symptoms that affect their emotional and social well-being.

What are the symptoms of IBS?

Symptoms of IBS can vary from person to person, and they often go away and reappear again at a later date.  These are some of the more common symptoms:

• Pain or discomfort in the abdomen
• Abdominal bloating
• Constipation and/or diarrhea

IBS can only be diagnosed by a medical professional.  If you have any of the above symptoms and/or any other new or unusual digestive symptoms, you should make an appointment to be evaluated by your primary care physician.  Your doctor may perform a series of tests to rule out any other gastrointestinal disorders

If you need help finding a doctor who’s in-network with your insurance plan, local to you, and has hours that are convenient to your schedule, consider asking an advocacy service for help. You may have access to a service like Health Advocate through your employer; if not, Health Proponent (Health Advocate’s consumer division) can also help you locate a primary care physician.

April is Alcohol Awareness Month

This month is Alcohol Awareness Month, founded and sponsored by the National Council on Alcoholism and Drug Dependence (NCADD).  This time, the theme is "Healthy Choices, Healthy Communities: Prevent Underage Drinking."  The NCADD wants to draw attention to the impact that alcohol can have on young people and their friends, families and communities.

Did you know...

• Teens that experiment with alcohol before the age of 15 are four times likelier to become dependent on alcohol than those who wait to drink until they're 20 years old
• High levels of parental monitoring are linked to lower levels of young people drinking during high school and college

If you know or suspect your child or teen has a substance abuse problem...

Health Advocate's EAP experts recommend dealing with the issue as a family by taking the following steps:

• Acknowledge the problem.  Speak with key family members and let them know not only that your child has a substance abuse problem, but that you are looking for support, understanding, and a non-judgmental attitude from them.
• Assess the problem.  Is there a trusted adult, such as a teacher or clergy member, you can turn to for advice and support?  Does your child need help from a professional, such as a counselor, and/or should your child go into a treatment program?
• Work toward a solution.  Make a plan of action.  Put your plan in writing.  Often, having both you and your child sign a contract helps to heighten your sense of commitment to resolving the problem.

Whether your child has a substance abuse problem or not, NCADD also recommends that parents:

• Keep a watchful eye on their children, especially as they enter middle school and high school
• Educate their children about the dangers of underage drinking

Help and support are available

Here are some free and low-cost places and organizations that you or a loved one can turn to for support and help regarding addiction and recovery.

Substance Abuse and Mental Health Services Administration (SAMSHA) resources:

• The main SAMHSA National Recovery Month website
• If you need help regarding an addiction, check out this list of SAMHSA hotlines, a treatment center finder, a therapist locator, and more
• Peruse SAMHSA’s list of resources about addiction, treatment, and recovery

Support groups:

• Alcoholics Anonymous–For alcoholics and recovering alcoholics who are seeking support.  Includes a meeting finder to locate AA meetings in your area.
• Al-Anon and Alateen–For those whose lives have been affected by a loved one’s alcoholism.  Learn what to expect at your first meeting, and find meetings in your area.
• Narcotics Anonymous–For those who are addicted to narcotics.  Includes a meeting finder as well as links to recovery literature.

Other helpful information:

• The National Council on Alcohol and Drug Dependence–includes resources for people in recovery, for parents, for youths, and news articles regarding addiction and recovery.
• The National Institute on Alcohol Abuse and Alcoholism–includes articles about how alcohol affects your health, how alcohol affects teens, college drinking prevention, and more.
• The National Institute on Drug Abuse–features addiction and recovery resources for young adults, parents, teachers, and medical professionals.  Also offers information on clinical trials.

For more free and low-cost health resources, visit www.HealthcareSurvivalGuide.com.  Also, check with your employer to see if your employee benefits package includes an EAP service, whom you can contact about getting confidential help with work-life issues including a loved one’s substance abuse problem. Your employee benefits package may also include access to an advocacy service such as Health Advocate, which can connect you to medical providers, such as primary care physicians or mental health specialists, who can help with addiction-related issues. Click here to learn about other ways that advocacy can help you.

World Health Day 2012 is Saturday, April 7

World Health Day, which happens annually on April 7, is this coming Saturday.  Not only does it mark the 1948 founding of the World Health Organization (WHO), it also highlights a topic based on a global issue that the WHO is concerned about.  This year's topic and theme are Aging and Health--Good Health Adds Life to Years.  WHO wants to promote how leading a healthy life can help older men and women lead full, productive lives, which allows them to be resources for their families and communities.  This is a very relevant topic since soon the world will have more older people than children in it.

Did you know...

• The number of people today aged 60 and over has doubled since 1980.
• Between now and 2050, the number of people aged 80 years will nearly quadruple, for an expected total of around 395 million people.
• Within the next 5 years, adults 65 years of age and over will outnumber children under the age of 5.  And by 2050, these older adults are expected to outnumber all children under the age of 14.

So how can you live a healthier life?

• Exercise.  Even walking briskly for 30 minutes a day can reduce your risk of disease.
• Eat right.  Choose fruit instead of processed, sugary snacks.  Fill up on veggies.  Choose whole grains over refined grains.  Choose fish, poultry, and lean cuts of meat.  Make sure to limit your sodium and cholesterol intake.  Read food and nutrition labels carefully to determine whether foods are healthy for you to eat.  Drink plenty of water.
• Get your zzzz's.  Regularly getting a good night's sleep can reduce your stress level as well as your risk of overeating.
• Go for your checkups.  Keep on top of what tests you need--such as colonoscopies, mammograms, Pap smears and prostate exams--and when you need them.
• Manage chronic conditions.  If you have a chronic condition such as asthma, for example, take preventive measures such as reducing the allergens you're exposed to, quitting smoking, and taking your prescribed medications.
• Have a primary care physician.  Your primary care physician can help you streamline your healthcare by having knowledge of your full medical history, administering your screenings and checkups, and referring you to specialists.

If you need help finding a doctor who’s in-network with your insurance plan, local to you, and has hours that are convenient to your schedule, consider asking an advocacy service for help. You may have access to a service like Health Advocate through your employer; if not, Health Proponent (Health Advocate’s consumer division) can also help you locate a primary care physician.

Simple ways to manage allergies

April showers might bring May flowers, but guess what else spring brings?  Allergies!  During spring, trees and grasses are pollinating.  If you are one of the over 50 million Americans that have allergies, you could risk your springtime being filled with lots of sniffles and sneezes.  And unfortunately, it's not only spring that could be making you sneeze--from dust mites to pet dander, there may be plenty of other allergens in your home.  Luckily, there are some things you can do to limit your exposure to allergens, which helps reduce their effects.  Read on to learn about some simple ways to manage your allergies.

Reduce the effects of pollen.  If weeds and trees make you sneeze, try these tips:

• Before going outside, check your local pollen count.  Everyday Health has an online allergy pollen counter that you can use.
• On windy days, consider staying inside between 10 AM and 4 PM, when pollen counts as well as mold counts tend to be at their highest for the day.
• If you've been outside on days when the pollen count is high, consider taking a shower before you go to sleep to reduce the amount of pollen you might transfer to your pillow.
• On days when the pollen count is high, keep your windows closed and opt for air-conditioning or fans to keep you cool instead.  (Don't forget--before you turn the fan on, make sure it's properly dusted!)
• Make sure to follow the manufacturer's recommendations for replacing your car's cabin air filter--this filter can help reduce allergens that get into the car while you're driving.
• Consider using an allergy filter on your air conditioner.
• Keep all flowering plants outside your house.
• Don't hang bed linens or clothes outside to dry--they can accumulate pollen.

Do some spring cleaning.  In addition to dealing with allergens outside, the dust mites, mold and mildew, and pet dander/hair that hang out inside your home can also affect your allergies. 

• To reduce the effects of dust mites, purchase mite-proof covers for your mattress and box spring, and wash your bedding weekly.  Make your home's environment inhospitable to dust mites by keeping the temperature under 70 degrees Fahrenheit and having an average humidity of 30-50%.
• Vacuum often, and consider choosing a vacuum with a HEPA filter to help trap dust mite particles, pet dander, pet hair, and more.
• Dust dressers, nightstands, windowsills, bookshelves, and other surfaces often. 
• Dry-clean your curtains--which collect dust--about every 2 months.
• To minimize the amount of dust and other allergens that get into your nose and mouth when you clean, consider using a dust mask.
• If you are sensitive to mold and mildew, clean your shower and bathtub often.  Make sure you take all items like shampoos and body washes out of the bathtub/shower before you clean--this way you'll be able to reach all the little corners, nooks and crannies that mold and mildew tend to frequent.
• Consider keeping your pets out of the bedroom so that you aren't breathing in pet hair and dander while you sleep.

Talk to your doctor.  Ask your primary care physician or your allergist if any of these common remedies would be right for you:

• Antihistamines
• Decongestants
• Saline nasal sprays
• Eyedrops
• Allergy shots

If you have more questions about how to manage your allergies, make sure to talk to your primary care physician or your allergist.  If you don't currently have a doctor lined up, call Health Advocate or Health Proponent, who can help you locate an in-network, accredited physician in your area.

Healthy, scrumptious spring recipes

Gone are the heavy, hearty stews of winter.  With the warmer weather come lighter dishes packed with the types of fruits and veggies that are seasonal for spring.  Below, check out some of our favorite healthy and delicious spring recipes that you and your family can enjoy.

Soups and Salads

• Butter Lettuce and Radish Salad with Fresh Spring Herbs: This light, easy to prepare salad is a healthy start to any meal.  Butter lettuce and radishes are two wonderful spring veggies, and the avocado included in this recipe gives you a dose of heart-healthy fat.
• Warm Snow Pea and Chicken Salad: This delightful salad could work as a starter or even as a side dish.  In this recipe, the snow peas are sliced super-thinly, combined with an Asian-style dressing and shredded chicken.
• Asparagus and Radish Salad: Asparagus is a tasty yet low-calorie spring vegetable.  This recipe calls for the asparagus to be paired with radishes and dressed up in a sesame-soy vinaigrette dressing.  Want to add more to this salad?  Toss in some grilled shrimp and/or serve over thin rice noodles.
• Garden-Fresh Asparagus Soup: Don't be fooled by the creamy texture of this soup--it's still very healthy, since the creaminess comes from light coconut milk.  You can serve this soup warm or chilled.
• Spring Chicken & Barley Soup: This isn't your cure-a-winter-cold chicken soup--this is a healthy, delicious spring-ified version.  This yummy recipe calls for peas--another wonderful spring veggie.

Main Dishes

• Spicy Tofu and Asparagus Stir-Fry: This vegan-friendly recipe is healthy and delicious.  Consider serving it over fiber-rich brown rice.
• Wild Salmon with Ginger and Green Onions: Pair heart-healthy salmon with springy green onions for a tasty main course.
• Baked Chicken with Onion and Leeks: Baking chicken is not only easy, but healthy.  Onions and leeks are flavorful spring veggies, while the chicken gives you plenty of protein.

Side Dishes

• Spring Frittata: This egg dish incorporates a variety of spring veggies like asparagus, green garlic, and pea greens.  It also includes healthy, delicious fava beans--a good source of protein.
• Pasta with Garden Tomatoes and Fresh Mozzarella: This recipe uses olive oil (a "good fat"), fresh tomatoes and basil, and sweet Vidalia onions.  If you're gluten-free, fear not--you can have this dish too, if you substitute rice pasta for whole-wheat pasta.
• Grilled Artichokes with Raw Tomato Compote: Artichokes are fiber- and nutrient-rich.  Use tomatoes from your own garden to make the compote that accompanies the artichokes.
• Spring Barley Risotto: Barley is high in fiber and iron, so it's a healthful substitute for risotto's usual arborio.  This recipe incorporates spring vegetables asparagus and peas.
• Spring Vegetable Ragout: This light ragout, which includes spring herbs, leeks, snap peas and asparagus, is light and delicious as a side dish.  If you want to make it a main dish, serve it over pasta or polenta.

Desserts

• Strawberries & Vanilla Syrup: This recipe helps you spruce up fresh strawberries with a little bit of sugar and fruit juice.
• Stewed Rhubarb and Raspberries with a Meringue Lattice Crust: The meringue "crust" makes this a light dish, and the rhubarb and raspberries make it flavorful and tangy.
• Fresh Pineapple: Never underestimate the deliciousness of fresh fruit!  Fresh pineapple is a perfect treat--sweet, a little bit tart, and juicy.  Freshly-cut pineapple tends to be tastier than canned pineapple.

Interested in finding out more about healthy foods and recipes?  Consider talking to a nutritionist--if you aren't already connected with one, a service like Health Advocate can help you find a local, in-network nutritionist who can give you more tips on healthy eating.