Keep Your Head Above Water This Summer Summer is a great time to cool off with a swim in the pool, at the lake or beach. While enjoying summertime fun, don’t forget safety. Drowning is ranked the fifth leading cause of accidental injury in the U.S. Stay afloat this summer with these drowning prevention tips:

• Learn life-saving skills, such as CPR.

• Install a pool fence.

• Swim with a buddy.

• Avoid alcohol when swimming or supervising children.

• Watch the weather forecast before engaging in water activities.

• Wear a life jacket at the beach or lake and at the pool if you are a poor swimmer.

• Obey beach warning signs and avoid strong waves or currents.

• Remove floats and toys from the pool and deck when not in use so children won’t be tempted to enter the pool area when no one is watching.

Know the basics of swimming and take lessons if needed. Formal swimming lessons lower the drowning risk for children ages 1 to 4 years, studies show.

Source: Centers for Disease Control and Prevention

Help Kids Play Safely Outdoors Warm weather is here! Kids are ready to head outside and have some fun in the sun. However, as kids get older, they may spend more time outdoors without an adult. Even when you’re not able to watch, their safety is still on your mind. Before they head out the door, share these safety tips with your kids:

• Always wear a helmet when riding a bike or a scooter.

• Keep your bike or scooter on a smooth surface.

• Play outside only during daylight hours.

• Take off necklaces that may get caught while playing on a playground.

• Never climb on heavy soccer goals or other large sports equipment.

• Wear a helmet with a face guard when batting during baseball.

• Bring a water bottle, especially when it’s hot and humid.

Even with the sun shining, some kids choose to watch TV, use the computer or play video games instead. Talk to your child about making physical activity a part of their day. One of the best ways to help kids become more active is to make it a part of your family’s life. Here’s how you can do just that:

• Take walks together after dinner.

• Go swimming at a public pool.

• Play outside — throw a ball, play a soccer game or jump rope.

Source: American Academy of Pediatrics

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

Summer 2014

52133.0614

Published by Blue Cross and Blue Shield of Texas*

Only one in four Americans escapes an episode of back pain. Your back can go out when you twist around, garden, try to lift or move something, or for no clear reason at all. To prevent this all-too-common misery:

• Squat to lift heavy things. Use both hands to hold the object close to your waist, and don’t twist.

• Lose excess weight. Being overweight can stress your back.

• Place your work at a comfortable height so that you don’t need to slouch or bend.

• Replace heavy backpacks with wheeled suitcases.

• Mind your posture: head erect, chin parallel to the floor, chest up and tummy flat.

• Sleep on your side on a firm surface and avoid oversized pillows.

• Wear comfy shoes.

The gap has closed, but studies show that women still outlive men. Guys can increase their odds of living longer with a healthy game plan. Here are a few winning tips:

• Get plenty of sleep to help ward off health problems such as obesity, diabetes, heart disease and depression.

• Ask your doctor which adult shots you need.

• Track your numbers for blood pressure, cholesterol, blood sugar and body mass.

• Tell your doctor right away if you have problems urinating, rashes or sores, shortness of breath or any other problems.

• Choose healthy foods and drinks. Stay away from too much sugar, fat, salt and alcohol.

• Try to be active for at least two and a half hours each week.

• Don’t use tobacco.

Men can help lower their chances of serious health problems by getting screened for colon cancer, heart disease, prostate cancer and other health conditions. Get a yearly exam even if you feel OK.

Sources: Centers for Disease Control and Prevention, National Institutes of Health

Practice PreventionTake food safety on the road when you go camping or hiking. Bring healthy food and follow these food safety steps:

• Keep cold foods cold and hot foods hot.

• Wash hands and dishes often.

• Cook foods to proper temperatures.

Source: Centers for Disease Control and Prevention

’Tis the Season for Farmers’ MarketThis summer, do your grocery shopping outside. Roam your local farmers’ market for foods like fresh fruits and vegetables, which help prevent disease. Many markets sell organic foods grown without the use of most pesticides. And because market foods are seasonal, they’re often cheaper. To get the most from your market, follow these tips:

• Go early, when the selection is best.

• Bring enough bags to keep raw and cooked foods separate, for safety’s sake.

• Branch out! Try a new fruit or veggie that you haven’t had before. Select colorful produce; it’s often the healthiest. If you have little ones, let them choose.

• Buy fresh-cut produce, such as melon slices, only if it’s in a cooler or on ice to lower the risk of food poisoning.

• Take foods home right away so that they don’t spoil.

Sources: American Dietetic Association, U.S. Department of Agriculture

Guys: Get Your Healthy Game On

Seven Ways to Put Back Pain Behind You

Sources: American Academy of Family Physicians, American Physical Therapy Association