Tips for Safer Swimming

Whether at a poolside barbecue, a rope swing at the lake or splashing around in the ocean, one of the best ways to beat the heat in the summer is going for a nice swim with friends or family. But exercise caution, as this fun activity can turn into an emergency in a split second. A 2012 study by the Centers for Disease Control and Prevention (CDC) stated that drowning was the number one cause of injury-related deaths worldwide, and the highest rates of drowning were among children.

According to the American Red Cross Association, the following swimming safety measures can help you avoid danger at the pool, ocean, or lake:

·         Swim in designated areas supervised by lifeguards.

·         Always swim with a buddy; do not allow anyone to swim alone.

·         Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water.

·         Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone.

·         Maintain constant supervision of children in or near the water.

·         Make sure everyone in your family learns to swim well. Enroll in professional, age-appropriate courses, such as Red Cross water orientation and learn-to-swim courses.

·         If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time.

·         Avoid distractions when supervising children around water.

·         If a child is missing, check the water first. Seconds count in preventing death or disability.

·         Keep appropriate safety equipment nearby, such as reaching or throwing equipment (life preservers), a cell phone, life jackets and a first aid kit.

·         Know how and when to call 9-1-1 or the local emergency number.

·         In addition to knowing how to swim, it’s also important to learn how to help in the case of an emergency.  Enroll in professional courses, such as the Red Cross’s home pool safety, water safety, or first aid and CPR/AED courses to learn how to prevent and respond to emergencies.

·         Protect your skin in and out of the water. Wear sunscreen with a protection factor of at least 30, and be sure to reapply once you have toweled off after a swim.

·         It’s important to stay properly hydrated while swimming.  Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.

This summer, be sure to heed these swimming safety tips before jumping into the pool or ocean –it could save the life of you or someone you love.

If you’re a Health Advocate member, remember that your Personal Health Advocate is a great resource for many of your health- and insurance-related needs.  If you need to find a new, in-network doctor, investigate a denial of coverage, or find credible health or safety information, give us a call—we’re happy to help!

This week's WOW: Walking heel-to-toe

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s workout focuses on balance. Having good balance can prevent falls and injuries, especially as we age.  According to the Mayo Clinic, any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. Working on your balance can be done anytime, anywhere–for example, standing on one foot while waiting in line at the grocery store.

Try this workout at home:

Walking heel-to-toe: Standing tall with your neck and back held straight, begin to walk slowly in a straight line, placing your back foot’s heel to the tip of your front foot’s toe. Try walking about 25-30 paces in one direction, then turn around and walk back. Try to keep your arms by your side to help isolate the leg and core muscles responsible for adjusting balance. If you are having difficulty keeping your balance, raise your arms out perpendicular to your sides (like an airplane) to assist you. Tip: try focusing your eyes on something that’s on a wall straight in front of you, such as a clock or framed picture. This can help you keep your balance.

Need assistance with this workout?  Click here to check to watch a demonstrational video explaining how to correctly do this exercise.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

Remember, before beginning any new fitness regimen, talk to your doctor to make sure the workout is right for you.

The Benefits of Urgent Care Centers

Say you’ve been stricken with a sore throat, sinus infection or earache—or you’ve sustained a minor burn or injury such as a sprained ankle.  Your primary care doctor isn’t able to fit you in right away, and your illness or injury isn’t severe enough for a trip to the emergency room.  So where can you go for medical assistance?  Consider visiting your local urgent care center.

What is urgent care?

Urgent care centers are walk-in clinics that provide patients with medical attention when they are unable to be seen by their primary care physicians or their condition is not serious enough to warrant a visit the ER. The medical staff at urgent care centers can treat a wide variety of health issues, such as strep throat, urinary tract infections, cuts or wounds, and eye or ear ailments.  Some urgent care centers can also provide immunizations and medical services needed for travel and immigration purposes.  Many urgent care centers can also perform simple laboratory work ( like blood tests) and X-rays.

The many benefits of urgent care centers include:

Cost-effectiveness. Many insurance companies cover trips to urgent care centers, but before visiting one, it’s a good idea to check with your insurance company to find out which specific centers are in- network. According to UrgentCareCenter.org, the cost for treatment at an urgent care center is usually comparable to that of a primary care visit, and generally costs less than a trip to the emergency room. (Charges vary according to individual insurance coverage.)

Comprehensive care. The American Academy of Urgent Care Medicine describes urgent care medicine as having components of both family medicine and emergency medicine. Because of this, the doctors at urgent care centers tend to have comprehensive knowledge, which allows them to address a wide array of medical issues.

Extended hours. Urgent care centers often have extended hours. For example, many of them are open past 5pm on weekdays, which can make them a more convenient option for someone who works a traditional 9-to-5 schedule.  These centers are often open on weekends as well, making them an ideal place to go when you are facing a non-life-threatening ailment but require medical attention.

Less wait time. Urgent care centers do not require you to schedule an appointment—they’ll happily accept walk-ins. Plus, time spent in urgent care center waiting rooms can be hours less  compared to the wait time at an ER.

Out-of-town help.  Traveling for business or pleasure means you’re probably not near your primary care doctor.  If you fall ill while you’re on a trip, finding an urgent care center is a good way to ensure that you get treatment even when you’re away from home.  UrgentCareCenter.org notes that in the United States, the number of urgent care centers increases by about 300 each year, and that there are already 9,000 urgent care centers nationwide. You have plenty of urgent care centers to choose from, with more on the way!

For more information about urgent care centers…

·         Visit http://www.urgentcarecenter.org/about.html for general information about urgent care centers

·         Find out what to bring to an urgent care visit here: http://www.urgentcarecenter.org/yourvisit.html

·         Locate an urgent care center in your area: http://www.urgentcarecenter.org/findacenter.php

If you’re a Health Advocate member, give us a call—your Personal Health Advocate can help you find a local, in-network urgent care center for you and your family to visit.  You don’t have to wait until you get sick to call, either—it’s a great idea to have the name and address of an in-network urgent care center on hand so that you’re prepared if an illness or injury should arise.

Workout of the Week: Standing Side Bends

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s workout focuses on building core strength. Your core is considered to be your pelvic, hip, and abdominal (“ab”) regions. According to a study done by Harvard Health, having a strong core can help improve movement, balance, and lower your chances of back injury. Remember, the more active muscles, the more calories being burned! If you have back problems, osteoporosis or other health concerns, talk to your doctor before doing this core-strengthening exercise.

Try this workout at home:

Standing side bends: Standing straight up, spread your feet till about shoulder length apart. In one hand hold something with a little weight. It can be a 5 lb. barbell or a can of soup, just as long as it has some weight. Then simply bend slightly to the side of your body you are using to hold the weight. Most ab exercises only work front to back, but the sideways motion of side bends are especially adept at toning hard-to-reach oblique and lower back muscles. For best results, tighten your stomach muscles while doing side bends. Once you’ve completed the side bends on one side, switch the weight to your other hand and do another set. Every day this week, try doing one set of 15-25 repetitions on each side. If one set isn’t challenging enough for you, increase the number of sets to see what works best for you.

Need assistance with this workout?  Click here to check out a video of standing side bends being performed.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

Remember, before beginning any new fitness regimen, talk to your doctor to make sure the workout is right for you.

Avoid Wearing Star Spangled Bandages!

How to stay safe on the 4^thof July

Each summer across the United States, millions of Americans celebrate Independence Day with friends and family by grilling burgers and hot dogs, splashing around in the pool, and enjoying the sights and sounds of a fireworks display. However, each year many 4^th of July celebrations end with a trip to the emergency room due to an accidental firework mishap. In fact, around the July 4^thholiday, more than 200 people each day take a trip to the emergency room for fireworks-related injuries, according to the United States Consumer Product Safety Commission (CPCS). In order to raise awareness and aim to prevent fireworks-related injuries, June and the earliest part of July (on and around the July 4^th holiday) is Fireworks Safety Month.

In 2011, the CPCS conducted a study of fireworks injuries occurring from June 17 through July 17 and found that:

·         The most injured body parts were hands and fingers, which accounted for almost half of all bodily injuries. The second most injured parts were the head and face.

·         More than half the injuries were burns.

·         70% of these injuries happened to men; men 25-44 years old were had more injuries than other age groups.

·         Of the 4 deaths that occurred during fireworks-related incidents in 2011, illegal or homemade fireworks were involved in each case.

Prevent Blindness America recommends that nonprofessionals refrain from using fireworks, noting that the safest way for you and your family to enjoy fireworks is by watching a professional fireworks display.

The best way to reduce your risk of injury is to be prepared—educate yourself about firework safety. The CPCS offers some safety tips in case you happen to be around nonprofessionals using fireworks: http://www.cpsc.gov/en/Safety-Education/Safety-Education-Centers/Fireworks/. 

Remember, if you or someone you love is injured due to a firework-related injury, seek immediate medical attention. It’s always a good idea to have established a primary care physician for yourself and your family in case an emergency arises and you need medical advice. It’s also helpful to know in advance which local urgent care centers are in-network with your insurance plan. If you are a Health Advocate member and need help finding an in-network primary care physician or urgent care center in your area, call us today to speak to a Personal Health Advocate who can help you with this and many other healthcare- and insurance-related issues.

It’s time to get WOW-ed!

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s WOW focuses on walking. Try walking an extra 500 steps each day this week.  Count your steps by using a pedometer, a small device that clips onto your belt—if you don’t already own one, you   can pick up an inexpensive one at many mass market retailers.  (Some Health Advocate Wellness Coaching members may have received a free pedometer as part of a walking challenge.)

If you’re not accustomed to doing too much walking, 500 may seem like a big number, but trust us—just start walking, and you’ll reach 500 sooner than you think!  Try taking the dog for a few more laps around the block, take an after-dinner stroll through the neighborhood, walk the mall, or vacuuming the house—those are all easy ways you can increase your daily step count.  An extra 500 steps a day will add up over time and can help you burn extra calories. Also, since today is the longest day of the year, you’ll have plenty of time to fit in some extra steps!

If you’re already a frequent walker and 500 isn’t challenging enough, try doing those steps on an incline, or just set your step goal higher.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

June is National Men’s Health Month – Healthy Tips for Men

According to a survey by Men's Health magazine and CNN, one-third of American men do not go to the doctor for check-ups.  Often, this is due to men feeling fear, denial, embarrassment or that their masculinity is threatened (American Medical Association). National Men’s Health Month (June) and National Men’s Health Week (June 10-16) were created to empower men to take control of their health. During this time, healthcare providers, public policy makers, and the media make an extra push to encourage men and boys to seek regular medical advice and early treatment for disease and injury.

Men can take daily steps to live safer and healthier lives and protect themselves from disease and injury. This doesn’t have to be an entire overhaul of how you go about your daily routine. There are numerous things you can do every day to improve your health and stay healthy. Try the following suggestions:

Get Enough Sleep: Insufficient sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular disease, obesity and depression. Also, insufficient sleep can be responsible for motor vehicle and machinery-related accidents, which causes substantial injury and disability each year. Sleep guidelines from the National Sleep Foundation recommend that in general, adults need between 7-9 hours of sleep a night.

Be Smoke Free: Avoid smoking and secondhand smoke. Quitting smoking has immediate and long-term benefits. According to Mayo Clinic, within 20 minutes after smoking that last cigarette, your body begins a series of positive changes that continues for years.  The heart rate decreases, twelve hours later, carbon monoxide in the blood returns to normal, and after a year the risk of having a heart attack related to smoking drops by half. There’s no time like the present to quit.

Be Physically Active: The summer is a good time to get active with family and friends. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends that adults should engage in moderate exercise for 2 hours and 30 minutes every week. Walk, go for a hike or a bike ride, or head to the local pool for a swim. For more information, see CDC's Division of Nutrition, Physical Activity, and Obesity web site.

Eat What Counts: Eat a variety of fruits and vegetables every day. Try to steer clear of drinks high in calories, sugar, fat and alcohol. Choose healthy snacks. Here’s a list  provided by the American Heart Association of ways to eat a healthier diet.

Pay Attention to Signs and Symptoms: According to the Centers for Disease Control and prevention (CDC), men should pay special attention to symptoms like discharge, excessive thirst, rash or soreness, problems with urination, and shortness of breath, and should see a doctor if they occur.

Know and Understand Your Numbers: Keep track of your numbers for blood pressure, blood sugar, cholesterol, body mass index (BMI), or any others you may have. These numbers can provide a glimpse of your health status and risk for certain diseases.  Be sure to ask your doctor what tests you need and how often you need them. If your numbers are high or low, he or she can explain what they mean and make recommendations to help you get them to a healthier range.

Get a Doctor Lined Up. It’s very important for men to have an established primary care physician. Having regularly scheduled visits with your doctor, who can track your health as you age, can be one of the best courses of preventative care for any man.

Need help finding a doctor? If you’re a Health Advocate member, you can call us today to speak to a Personal Health Advocate who can help you locate an in-network, local, primary care physician.  Also, some Health Advocate members may have access to our Wellness Coaching program—call today to enlist the help of a Wellness Coach in meeting your fitness or healthy eating goals, and more!