Read the Fall 2013 issue of Health News from MetroPlus, a provider of low cost health insurance in New York. MetroPlus newsletters provide tips on how to live a healthy life and take good care of yourself. For more information on healthy living, including information on enrolling in affordable health insurance in New York City, visit www.metroplus.org.

1. FALL2013
WE CARE FOR OUR OWNVISIT US AT WWW.METROPLUS.ORG
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MHPInc 160WaterSt.,3rdFloor
NewYork,NY10038
Phone:1-800-303-9626
www.metroplus.org
THE FACTS ABOUT
THE FLU SHOT
PAGE 4
CAN YOU SPOT
SEASONAL
AFFECTIVE
DISORDER?
PAGE 3
WARM, HEALTHY
WINTER STEW
PAGE 8
BOOST
Your Asthma
Awareness!
Steps to help you
keep asthma in check
PAGE 5
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FINDMETROPLUSHEALTHON
HealthNEWS
MGH
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2. 2 • GoldHealthNews
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QUICK TIP: It’s tempting to cut blood pressure pills
in half when you lose weight or toss them in the trash.
don’t. Always take your medication as prescribed.
don’t stop taking it without talking to your doctor first.
HEALTH BY THE NUMBERS
22.3 million
Number of people living with
type 1 and 2 diabetes.
$245 billion
Cost of diagnosed diabetes
in America.
41%
Cost increase since 2007.
1 in 5
Health care dollars spent in
the u.S. to care for people
with diabetes.
$7,900
Per-person cost of medical care
for diabetes.
1 in 3
People who don’t know they
have type 2 diabetes.
10to14
Number of pounds a 200-pound
person, if overweight, could
lose to lower his or her risk of
developing type 2 diabetes.
FAST FOOD: Still Not a Good Choice
When you see giant posters in fast food windows
listing calorie counts for hamburgers and fried
chicken, you have to wonder if fast food is getting
any healthier. Not a chance. Public health resear-
chers studied menus from eight fast food chains
for the past 14 years and found that the nutritional
quality hasn’t changed much. In fact, nutritional
scores measuring milk/dairy and sodium got worse.
But you can choose healthier options including
salads with dressings on the side, mayonnaise-free
sandwiches and grilled options without sauces.
Avoid options that are breaded, battered, crispy or
creamy, all code words for high-fat items.
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Follow these tips for lowering
your blood pressure before
you have to turn to medication.
- Lose extra pounds:
The more weight you carry, the
harder your heart has to work.
dropping 10 pounds can make
a difference and make your
favorite jeans fit better.
- exercise regularly:
Being active for 30 to 60
minutes daily—even for
10 minutes at a time—can
lower your blood pressure.
For instance, you can save
time, and avoid train delays
and traffic, by walking a
few minutes extra to a more
direct train or bus route.
4 Steps to lower
Blood Pressure
- Follow a healthy diet:
eat whole grains, fruits, vegetables,
legumes and low-fat dairy. limit
foods high in salt, saturated fats,
cholesterol, alcohol and caffeine. Be
careful when ordering salads from
restaurants, and request toppings
that are fresh instead of pickled or
canned.
- Stop smoking:
Nicotine increases your blood
pressure for up to an hour after you
use tobacco. And it’s not just health:
the money you spend on cigarettes
could be used for a vacation, a move
from your studio apartment or early
retirement. MetroPlus offers pro-
grams to help you stop smoking. Call
our Case management department
to learn more at 1-800-303-9626.
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3. www.metroplus.org • 3
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WASH UP
It's the simplest way to stop germs.
There’s a lot you can’t control when it
comes to catching a cold or the flu: who’s
in your subway car, the grocery line or your
kid’s classroom. But you can control the
most effective flu-stopper: How often you
wash your hands. Here’s how to do it to
stop the spread of cold and flu germs: Soap
up not only your palms and fingers but also
between your fingers, around your cuticles,
on the back of your hands and your wrists.
While lathering, clean under your nails by
gently scratching them on the opposite
palm. Turn rings to make sure you’re clean-
ing under them, too. The whole process
should take about 20 seconds, or the time
it takes to sing “Happy Birthday” twice.
exercise Works at
Any Age
I
t’s never too late to start a
fitness program. The benefits
are significant, whether you’re
19 or 49.
do you think you’re too old to
start exercising? You don’t have
to be 18 to start exercising and
reap the benefits. An American
Heart Association study followed
nearly 10,000 adults with an
average age of 48 and tracked
them for 18 years. Those who
improved their fitness levels
reduced their risk of heart
failure after age 65. The fitter
they were, the more they cut
their risk. For instance, jogging
a 10-minute mile instead of a
12-minute mile cuts a 40-year-
old’s heart failure risk almost in
half. Start with 30 minutes of
exercise a day. Take a stroll to
grab a cup of coffee after work.
Walking is an easy way to get
active. All you need are a good
pair of shoes and a safe place
to walk. City parks offer a break
from city scenery and smooth
trails. By starting with a little bit
of walking each day, you can
work up to longer walks or even
running, and every step you take
can help to improve your health.
A SAd Pattern
Can you spot the signs of seasonal
affective disorder (Sad)?
Symptoms can include:
- daytime fatigue
- oversleeping
- Weight gain
- lack of energy
- Hopelessness
- loss of interest in normal
activities and socialization
Sad is more than feeling sad
about colder weather. People with
Sad get depressed when daylight
shortens in the fall and winter, and
they feel better when there are
more daylight hours in the spring.
Symptoms can range from craving
carbohydrates to suicidal thoughts.
But treatments are available if you
see your doctor. They might include
antidepressant medication and
light boxes, providing the illusion of
longer periods of daylight.
Those with a personal or family
history of depression or Sad are
at greater risk. MetroPlus offers
programs to help you manage
Sad. Just call metroPlus Case
Management at 1-800-303-9626.
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4. 4 • GoldHealthNews
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Flu Shot
Fact Sheet
Not sure whether you
should get the flu shot
this year?
Consider these facts:
- The flu vaccine won’t
cause the flu. The
flu shot contains
the dead virus. The
nasal spray vaccine
does contain the live
virus—so pregnant
women shouldn’t
use it—but it’s in a
weakened form, and
the parts of the virus
that make people ill
are removed.
- The flu isn’t treatable
with antibiotics. It’s a
virus, not bacteria.
- The flu vaccine is
helpful for all age
groups. Everyone 6
months and older
should get the
vaccine. Among
high-risk groups, the
vaccine is the best
chance to prevent
sometimes deadly flu
complications.
- There is a chance
you may still get
the flu, but it will
not be as severe or
last as long.
It’s not too late to be
vaccinated. Flu season
lasts until spring.
Flu Fighters
D
on’t let the flu take down
your family this year!
Get your flu vaccine and
follow these common-
sense tips for staying well.
In 2012, the flu season hit early—
and hard. The Centers for Disease
Control and Prevention (CDC)
reported that the number of people
with the flu this past fall was 26 times
more than the previous year. There
were over 20,000 cases nationally
between Sept. 30 and Dec. 31, 2012,
from just under 850 cases during the
same period in 2011. Hard-hit cities
and states declared public health
emergencies, and around the country
patients overloaded hospitals.
For most people, the flu is more
inconvenient than deadly. But flu-
related complications like pneumonia
can be serious in high-risk groups:
children younger than 5, adults
older than 65, pregnant women and
people with chronic conditions such
as asthma, diabetes or heart or lung
disease. Flu complications can result
in hospitalization or even death.
Your best protection against the
flu is to get the flu shot—each and
every year. The vaccine changes each
year to protect against the three flu
strains expected to dominate that
particular season.
The CDC recommends the vaccine
for everyone ages 6 months and
older. It is available as a nasal spray
or a shot. The shot comes in a high-
dose version for seniors and an
intradermal (into the skin) version
using a smaller needle.
Take precautions to avoid getting
sick. Wash your hands well and
often, using soap and water or
an alcohol-based hand sanitizer.
To prevent the spread of germs,
regularly disinfect doorknobs,
keyboards and anything else your
hands touch often, and don’t touch
your mouth, eyes and nose. Since
New Yorkers are always on the
go, carry portable hand sanitizing
wipes or bottles for when you’re
on the subway or after touching
grocery carts or baskets.
Avoid close contact with people
who are sick. Adults can be
contagious for up to seven days of
the illness. Children with the flu can
pass it on for even longer.
Stay healthy this winter. Get the
flu vaccine as soon as it becomes
available in the fall, since it takes
about two weeks to become
effective. Contact your doctor and
make an appointment for your flu
shot today. Or go to nyc.gov/hhc to
find a flu shot location near you.
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5. www.metroplus.org • 5
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Testing, testing…
Stay ahead of COPD
by getting tested.
Early chronic obstructive
pulmonary disease
(COPD) symptoms can
be barely noticeable. But
COPD is a very serious
disease that can result in
complications over time,
such as blockage of the
pathways that carry air
in and out of your lungs.
However, with early
detection, your doctor
can offer ways to manage
COPD. Detecting the
disease early will prevent
you from confusing
COPD with other
illnesses with similar
symptoms. Coughing and
shortness of breath—two
main signs of COPD—are
found in many other
conditions including
asthma, bronchitis and
various lung diseases.
How can you find out if
you have COPD? Take a
spirometry test. A simple
spirometry test can help
determine whether you
have COPD. You’ll be
asked to exhale fast and
forcefully into a tube
connected to the spi-
rometer, which measures
lung function. Spirometry
can detect COPD before
symptoms show up.
ihtesD
W
hile you can’t cure
asthma, you can
control it. From
limiting your exposure
to triggers, to knowing how to use
your medication effectively, you can
manage your asthma.
Asthma is a chronic respiratory
condition. During an asthma attack,
or flare-up, your airways begin
to close, you start to cough and
wheeze, and you have difficulty
breathing.
Since most of the triggers for
asthma attacks are airborne,
keeping track of air quality is
important for people with asthma
and their families. Outdoors, some
of the culprits are ozone pollution
and car exhaust. Inside, pet dander,
dust mites, cigarette smoke, mold­­—
even cockroaches and household
chemicals can cause problems.
Asthma has no cure, but you can
manage it. Limiting your exposure to
triggers reduces the chance of flare-
ups. Keep on top of Air Quality Index
ratings in weather reports. When an
alert is in effect, try to limit outdoor
activities, particularly anything
requiring heavy exertion. Don’t allow
smoking indoors and keep the house
well ventilated using filters, fans and
air conditioning. Vacuum and wipe
down surfaces often.
You can also help control your
asthma through the proper use
of medications, most commonly
some combination of long-term
and quick-relief drugs. Long-term
medications, known as controllers
or preventers, are the most
important type of medication for
people with asthma. Taken daily,
these drugs can help reduce the
airway inflammation that can lead
to asthma symptoms and flare-ups.
Quick-relief medications, also
called rescuers, are for use during an
attack. These rapidly relax and open
your airways so you can breathe.
Although you may need to use a
rescuer before physical activity to
prevent exercise-induced asthma,
you should not be using them on a
daily basis. If you are, let your doctor
know that you are overly reliant on
rescuer medication. Your asthma
action plan should be adjusted so
flare-ups are better controlled.
MetroPlus has programs that can
help you manage your asthma. To
find out more, call MetroPlus Case
Management at 1-800-303-9626.
Boost Your
Asthma
Awareness
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6. 6 • GoldHealthNews
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His and Hers Health
W
hile his and hers
towels are nice, his and
hers preventive care
can lead to longer,
healthier lives together. Both men
and women should talk to their
doctors about the diseases they're
at risk for based on their age, gender
and overall health. Adults should
consider the following screenings
recommended by the U.S. Preventive
Services Task Force. And be sure to
always ask your doctors if you need
additional tests, especially if you are
pregnant or a smoker, or have heart
disease in your family. Your doctor
may recommend other tests based
on your personal and family history.
Women Men
Blood Pressure
Screening
All adults; every two years if blood pressure
is under 120/80 mm Hg; every year with sys-
tolic blood pressure of 120 to 139 mm Hg or
diastolic blood pressure of 80 to 90 mm Hg.
All adults; every two years if blood pressure
is under 120/80 mm Hg; every year with sys-
tolic blood pressure of 120 to 139 mm Hg or
diastolic blood pressure of 80 to 90 mm Hg.
Cervical Cancer
screening
Pap Test every 3 years between ages 21 to 29.
Between ages 30 and 65, get a pap test every
3 years or a pap and HPV test every 5 years.
Not needed.
Annual checkups All adults. All adults.
Screenings
for sexually
transmitted
diseases
All sexually active adults, at least once per
lifetime.
All sexually active adults, at least once per
lifetime.
Testing for
Colorectal
Cancer
Age 50 and up; time frames range from
annually to every 10 years.
Age 50 and up; time frames range from
annually to every 10 years.
Cholesterol
testing via a lipid
panel blood test
Age 35 and up, with heart disease, family
history of heart disease, or other risk
factors such as obesity. Time needed
between tests varies, so ask your doctor.
Age 35 and up, with heart disease, family
history of heart disease, or other risk
factors such as obesity. Time needed
between tests varies, so ask your doctor.
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7. www.metroplus.org • 7
MGH_FA13-7
This season, make a resolution to control the calories
before the holiday party invitations are delivered. These
tips can help you stay ahead of temptation:
1
Set Goals Make a resolution before the season
begins—not after—to control your weight. Stay
active or ramp up workouts to account for additional
calories. Bring a calorie journal with you or use a smart
phone app to track what and how much you’re eating.
2
Bring Your Own If you’re going to a family
gathering or party, bring a dish you can eat on a
diet. It’s so hard to resist holiday treats, especially
family favorites, but if you bring your healthful versions,
that are baked instead of fried or use more whole grains,
they can fill you up with more nutritious and less caloric
treats. Just be prepared to share!
3
Be Prepared Don’t go to a party hungry; eat a
low-fat yogurt or snack bar beforehand to reduce
overeating later. High-fiber foods such as apples can
also help to curb hunger. At buffets and cocktail parties,
choose hors d’oeuvres wisely, opting for veggies or fruit
over fried foods, pastries, cheeses and cured meats. And
remember that alcohol is a prime source of empty calories.
4
Enjoy the People The holidays are about being
with family and friends. If you focus on connecting
with other people as the main goal of the party,
you may enjoy it even more. A great way to change
focus is to think about something you’ve always wanted
to know about each person and create a conversation
around that. For instance, you can ask about the history
of a family picture you’ve always been curious about.
5
Get Moving Find outdoor activities to do after
parties. During the holidays, New York City has
some of the most fantastic outdoor activities of
any city on the planet. For instance, you can make an
activity out of the Macy’s Thanksgiving Day Parade.
Don’t settle for the first spot you find. Check out a few
places along the route. You’ll get a better view and burn
a few calories walking around. When you’re done, visit
the Christmas tree in Rockefeller Center and do some ice
skating. If you decide to calorie splurge on a hot cocoa
while walking around, remember to also pick up fruit
from a cart or one of the many delis.
ath mnnS
-
Stay One
Step Ahead
of Weight Gain
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8. MGH_FA13-8
Something
to Stew Over
C
old salads are the last thing you want in chilly New
York City winters, but that doesn’t mean it's time to
give up on vegetables. There are plenty of ways to make
produce as comforting and as warm as a cup of hot
chocolate. A hearty stew is a simple and healthy way to load up
on veggies during the colder months. You can find plenty of root
vegetables at New York City farmers markets. Canned tomatoes
are also a great winter warming vegetable. This heart-healthy
recipe uses plenty of vegetables and some spicy cayenne pepper,
for a dish that will keep you warm, fit and well fed.
Winter Vegetable Stew
Ingredients
- 1 cup onion, cut into 1/2 inch wedges
- 1 sweet potato
- 2 carrots
- 1 winter squash (about 1 pound), such
as butternut, banana or hubbard
- 3 to 4 parsnips
- 2 garlic cloves
- 1 red bell pepper
- 2 cups low-sodium broth
(vegetable or chicken)
- 1 cup pureed tomatoes
- 2 tablespoons lime juice
- 1/4 teaspoon cayenne pepper
- 1 10-ounce package frozen peas
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 bunch cilantro, rinsed, or thinly
sliced green onions
Cooking Instructions
- Peel the sweet potato, carrots,
squash and parsnips; cut into 3/4 inch
pieces. Peel and mince garlic. Rinse
bell pepper; stem, seed and cut into
1/2 inch strips.
- Cook the onions, sweet potato,
carrots, squash, parsnips, garlic and
1 cup of broth in a covered pan for 10
minutes, stirring occasionally. Add a
few tablespoons of water if the mix-
ture begins sticking to pan. After 10
minutes, add 1 more cup of broth,
along with the bell pepper, tomato
sauce, lime juice and cayenne to taste.
- Bring to a boil, and then reduce
heat. Simmer, covered, until the
vegetables are tender when
pierced, about 12 to 15 minutes.
- If stew sticks to pan or gets
thicker than desired, add more
broth as needed.
- Add peas and stir occasionally
until hot, about 2 minutes. Add
salt and pepper to taste.
- Ladle into soup bowls, and garnish
with cilantro or sliced green onions.
Nutritional information per
serving: 150 calories, 2 g total fat,
7 g protein, 31 g carbohydrates,
0 mg cholesterol, 390 mg sodium,
and 7 g dietary fiber.
Published by McMurry/TMG, LLC. © 2013. All rights reserved. No material may be reproduced in whole or in part from this publication without the express written permission of the publisher.
Theinformationinthispublicationisintendedtocomplement—nottaketheplaceof—therecommendationsofyourhealthcareprovider.Consultyourphysicianbeforemakingmajorchanges
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.
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