blue resource calendar 2010 - blue cross blue shield ... · • lose weight if you’re overweight...

201012-Month Calendar

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association 47904.0609

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Know your health risks so you can take action to overcome them. Get this important information by taking the Health Risk Assessment available through the Personal Health Manager on Blue Access® for Members.

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January 2010

First things first Taking steps to improve your health is a great way to start the New Year. The first step can be scheduling your annual checkup. Seeing your doctor each year may head off problems down the road.

At your checkup, here’s what you will want to discuss with your doctor:

• Family health history • Questions you may have about your health• Important numbers, such as weight, cholesterol levels, blood sugar

and blood pressure • Your diet, physical activity, stress factors, and tobacco and alcohol use• Prescription and over-the-counter drugs you’re taking• Special life-stage screenings or vaccinations, such as during

pregnancy and after age 50

Sources: American Academy of Family Physicians; Centers for Disease Control and Prevention

Make this your New Year’s resolution! Put your health first by scheduling your annual

exam this month.

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28 Physical activity and a heart-healthy diet can help manage your triglycerides. Nutrition advice is just a heartbeat away with the Personal Health Manager’s Ask A Dietitian feature—one of the many wellness tools and resources available on Blue Access® for Members.

February 2010

Take triglyceride numbers to heart Triglycerides—a big word that refers to a type of fat found in your blood—can play a part in heart health. If you often eat more calories than you burn through physical activity, you may have high triglycerides. Like high cholesterol, high triglycerides may increase your risk of heart attack and stroke.

Keeping your triglycerides at a healthy level is key. It’s just as important as making sure blood pressure and cholesterol levels are in check. All it takes is a simple blood test to learn your number. Follow these guidelines to find your healthy target: • Normal — Less than 150 mg/dL • Borderline high — 150 to 199 mg/dL • High — 200 to 499 mg/dL • Very high — 500 mg/dL or above

Sources: American Heart Association; Mayo Clinic

Pencil in a reminder on your calendar to get your triglycerides

checked regularly. It’s a great way to show your

heart some love.

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You need more than an apple a day Good health is ripe for the picking when you eat five or more servings of fruits and vegetables a day. Getting your daily five helps provide you with essential vitamins, fiber and minerals. Studies show that people who consume more fruits and vegetables can reduce their risk of chronic diseases, stroke and other heart disease, and some cancers.

Make colorful choices with these tasty tips:

• Top off your cereal with fresh blueberries.• Mix strawberries in a spinach salad.• Pile plenty of veggies on your sandwich. Add lettuce, tomatoes,

onions and green peppers for a start, then experiment with more.• Crunch on carrots or snack on grapes during the afternoon.• Strive to serve two vegetables at dinner—vitamin-rich veggies like

broccoli, green beans, eggplant and squash. • Top off your low-fat desserts with fruit, such as peaches, kiwi,

blackberries or mangoes.

Source: Centers for Disease Control and Prevention

Go bananas when it comes to your health.

Get your five daily servings of fruits and

vegetables for a healthy boost!


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28 29 30 31 Looking for help with your daily five? You’ll find it with Blue Access® for Members. Let the Eat Right feature on the Personal Health Manager help you fit more fruits and veggies into your meal planning. This is a great way rack up Blue PointsSM, too.

March 2010

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Is it sadness or depression? It’s normal to feel sad sometimes, especially if you have endured a traumatic event, such as the death of a loved one, job loss or divorce. However, sadness and depression are different. While sadness goes away after a reasonable amount of time, depression can last much longer, even months or years if it’s not treated.

How do you know if you may be experiencing depression? You might be depressed if you: • Feel an overall sense of hopelessness or gloom • Have had a recent unexplained weight loss or gain• Feel guilty, worthless or helpless• Have trouble sleeping, focusing or concentrating• Cry for no clear reason• Have a persistent sad, anxious mood• Are no longer interested in activities, hobbies or pastimes you once

enjoyedSources: National Institute for Mental Health; American Psychiatric Association

If you have any symptoms of depression, seek medical help right away. When you lift the weight of depression,

you’ll see life in a whole new light.


Asking for help is the first step to overcoming depression. Turn to the Personal Health Manager’s Ask A Life Coach feature for personalized guidance to help you break free from depression. This is one of the many helpful resources available on Blue Access® for Members.

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April 2010

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Is high blood pressure sneaking up on you? About one in three U.S. adults has high blood pressure. However, nearly one-third of these people aren’t aware that they have this condition since there are no symptoms. Often called the “silent killer,” high blood pressure that isn’t controlled can lead to stroke, heart attack, heart failure or kidney failure.

Blood pressure is normally checked when you visit your doctor, and many drug stores offer free use of equipment to check it yourself. If your blood pressure is high, take steps to: • Lose weight if you’re overweight• Avoid eating foods high in saturated fat, cholesterol and salt• Increase your physical activity• Limit alcohol to no more than one drink per day for women or two drinks

a day for men• Take medicine as prescribed by your doctor

Source: American Heart Association

A healthy blood pressure reading should

measure less than 120/80 mmHg. Know your numbers and take action to help keep this condition controlled.


Don’t let high blood pressure play hide-and-seek with your health. Pay a visit to Blue Access® for Members and find the Ask A Nurse feature through the Personal Health Manager. It’s a great source for more answers about high blood pressure and healthy ways to manage it.

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May 2010

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Sure-fire tips for safe, healthy grilling Nothing signals the beginning of summer more than firing up the grill. Unfortunately, improper use of gas and charcoal grills can have dire results, such as burns, home fires, explosions and carbon monoxide poisoning.

To keep your next cookout from going up in smoke, follow these safety tips:

• Before lighting the grill, make sure it is at least 10 feet away from the house, trees, shrubs or other objects.

• Stay near the grill when cooking.• Only use charcoal grill starter fluid when lighting a charcoal grill.• Check your gas grill connections for leaks before each use.• Never use a match to check for leaks, and don’t attempt to light the grill

again if a leak has been found.• Don’t use a barbeque grill indoors or in an enclosed area.• After you’ve finished cooking, keep children and pets way from the

grilling area until equipment has cooled off.

Source: Home Safety Council

Follow these barbeque “dos” to keep the flames

burning safely, all summer long.


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27 28 29 30 The thrill of the grill awaits you! Check out the Articles and Recipes section available through the Personal Health Manager on Blue Access® for Members. It’s like having a healthy grilling cookbook—right at your fingertips.

June 2010

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Bright ways to catch summer rays There’s nothing like summer! This is a time to enjoy a refreshing splash in the pool, the smell of cookouts in the air, hiking or bike rides. It also means more time outdoors—and exposure to the sun’s harmful rays.

While you don’t have to avoid the sun entirely, these sun-safe ideas can help protect you all summer long:

• Limit your sun exposure between 10 a.m. and 4 p.m. when the sun’s rays are most intense. Check out the daily UV index in your area to help reduce the chance of overexposure.

• Seek shade under trees and umbrellas.• Cover up with long-sleeved, tightly woven clothing, UVA/UVB-blocking

sunglasses and a wide-brimmed hat when you are in full sunlight.• Slather on sunscreen that has at least a 15 SPF. Use it generously and

frequently, especially after being in the water. Reapply more often when children are playing hard and sweating more.

• Stay away from tanning beds. They are just as harmful as sunlight and may lead to premature wrinkling and skin cancer.

Source: National Safety Council

With these bright ideas, you’ll have a summer that’s made in the shade when it comes to sun safety.


Step into summer by warming up to increased physical activity. Log your activities in the Personal Health Manager’s Get Fit section on Blue Access® for Members, and watch your Blue PointsSM add up.

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July 2010

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Put your fatigue to bed Do you tank up on caffeine to get through the day, have trouble focusing and remembering things, or feel sleepy when behind the wheel? If so, chances are you’re sleep deprived.

Unfortunately, our busy lives have taken a toll on the amount of shut-eye we get each night. Chronic lack of sleep can lead to health problems, including obesity, diabetes and heart disease.

Try these tips to help you rest easy:

• Maintain a regular schedule for going to bed and waking up.• Exercise each day—about five to six hours before bedtime is best.• Avoid alcohol, nicotine and caffeine.• Create a relaxing ritual to help you unwind before settling down for

the night.• If you can’t fall asleep, get up and do something else for a while to

distract your mind.• Keep your room temperature comfortable.

Source: National Sleep Foundation

Start practicing better sleep habits

and wake up to a more energized you.


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29 30 31 Looking for a relaxation resource? Take a rest stop at Blue Access® for Members and visit the Personal Health Manager’s Ask A Life Coach feature. You’ll get professional advice that will help awaken your senses and improve your quality of sleep.

August 2010

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Older and wiser: How to age the healthy wayWere you aware that by 2030 the number of adults age 65 and older will double in the U.S.? That’s one in every five Americans. Although advancing age increases the risk of disease and disability, those conditions are not necessarily inevitable facts of life.

Practice these preventive measures now to increase the odds of longevity and better health as you age:

• Do some sort of physical activity each day. Choose activities you enjoy, like playing tennis, walking the dog, gardening or yoga.

• Eat foods that are lower in saturated fat and cholesterol. Select whole grains, lean meats, fish and poultry, beans, fruits and vegetables.

• Shed pounds, if needed, and maintain a healthy weight.• Exercise your brain. Try crossword puzzles, word searches or brain-

teasing video games.• Manage your stress and keep a positive outlook on life.• Visit your doctor each year. Get regular health screenings and

immunizations to head off health problems early.• Avoid tobacco use, and if you drink alcohol, do so in moderation.

Sources: AARP; Centers for Disease Control and Prevention; U.S. Department of Health and Human Services

When you adopt these good habits,

you’ll have a golden opportunity for

healthier aging in the years to come.


Start working on a healthier future whatever your age. Online resources are available through Blue Access® for Members. Start with the Personal Health Manager’s Ask A Trainer feature for advice on physical activity options that fit your lifestyle.

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September 2010

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What every woman needs to knowAccording to the National Cancer Institute, about one out of eight women will be diagnosed with breast cancer during her lifetime. Fortunately, when breast cancer is detected early, the five-year survival rate is high—about 98 percent.

Breast cancer awareness is a key to safeguarding your health. Follow these common-sense guidelines:

• Schedule a mammogram every year beginning at age 40.• Talk to your doctor about starting mammograms before age 40. You

might need to if you have symptoms of breast cancer or have a high risk of the disease, such as family history.

• Perform regular breast self-exams once each month—no matter what age you are.

• Have a clinical breast exam at your regular OB/GYN checkup.• Maintain a healthy weight, eat nutritious foods, and exercise regularly

to lower your risk. If necessary, quit smoking and limit your alcohol consumption.

Sources: National Breast Cancer Foundation; National Cancer Institute

When you know more about breast cancer, you know

better ways to reduce your risk.

Stay committed and stay informed.


Knowledge is power! Get answers for your questions about mammograms or other health screenings from a registered nurse with the Ask A Nurse feature. It’s available when you visit the Personal Health Manager on Blue Access® for Members.

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October 2010

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Metabolic syndrome:big name, big risksThe name metabolic syndrome refers to a group of risk factors related to obesity. These risk factors can increase the chance of developing heart disease, diabetes and stroke.

You may have metabolic syndrome if you have at least three of these risk factors:

• A large waistline, often called “having an apple shape” • High triglycerides, a type of fat found in the blood, or you are taking

medicine to treat the condition • A lower than normal level of HDL cholesterol, the good cholesterol that

lowers your chances of heart disease • High blood pressure or you are taking medicine to treat it • Blood sugar (glucose) that is higher than normal or you are treating

diabetes by taking medicine

Source: National Institutes of Health

The name may be big, but the health

consequences are even bigger. Talk to your

doctor about metabolic syndrome and take steps to prevent or

delay it.


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28 29 30 Healthy eating, physical activity and weight loss can help stave off metabolic syndrome. Trusted nutrition advice is the name of the game when you use the Personal Health Manager’s Ask A Dietitian feature, another useful wellness resource on Blue Access® for Members.

November 2010

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The holiday break doesn’t have to break youWhile this month can bring joy and cheer, for some of us it can be quite stressful. Extra demands, money worries, unrealistic expectations and tense family issues can add up to unwanted holiday stress.

Here’s how to put the jolly back into your holidays:

• Stay organized, prioritize your activities and stick to your budget.• Enjoy free community events, such as school concerts and looking at

lights.• Volunteer to help others.• Accept a lending hand from family and friends if you’re feeling

overwhelmed.• Take time away from the hustle and bustle to relax and recharge. • Eat healthy and keep physical activity on track.• Avoid excessive drinking.

Source: Mental Health America

With a little thoughtful planning, you can break free from holiday stress

this year … and in the years to come.


Try not to trip up this season by overeating. Serve some healthier options at your holiday events with a little help from the Articles & Recipes section on the Personal Health Manager—available online through Blue Access® for Members.

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December 2010

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The holiday break doesn’t have to break youWhile this month can bring joy and cheer, for some of us it can be quite stressful. Extra demands, money worries, unrealistic expectations and tense family issues can add up to unwanted holiday stress.

Here’s how to put the jolly back into your holidays:

• Stay organized, prioritize your activities and stick to your budget.• Enjoy free community events, such as school concerts and looking

at lights.• Volunteer to help others.• Accept a lending hand from family and friends if you’re feeling

overwhelmed.• Take time away from the hustle and bustle to relax and recharge. • Eat healthy and keep physical activity on track.• Avoid excessive drinking.

Source: Mental Health America

With a little thoughtful planning, you can break free from holiday stress

this year … and in the years to come.


Try not to trip up this season by overeating. Serve some healthier options at your holiday events with a little help from the Articles & Recipes section on the Personal Health Manager—available online through Blue Access® for Members.

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December 2010

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blue resource calendar 2010 - blue cross blue shield ... · • lose weight if you’re overweight...

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