Read the Spring 2014 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. sprING2014
WE CARE FOR OUR OWNVISIT US AT WWW.METROPLUS.ORG
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GET FIT
FAsTEr
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Do You FEEL
DEprEssED?
WE CAN HELp
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FIGHT bACk
AGAINsT
ALLErGIEs
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MGH_SP14-1
FINDmETropLusHEALTHoN
MGH
An app a day...
How your smartphone could
improve your health
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2. 2 • GOLDHealthNews
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The Fastest Way
to Fitness
L
ife gets busy and we're all in a hurry, so get the most out of
your workout time with high-intensity interval training. That
means pushing yourself with short, intense bursts of activity
(typically 30 seconds to several minutes) and alternating
these bursts with longer periods of less-intense recovery periods.
Interval training has become more popular in recent years, and
there are many ways to practice it. You could sprint, cycle or row hard
followed by push-ups, sit-ups or rest. The number of intervals also
varies from one period of high intensity per workout to multiple per
workout and several workouts per week.
Possible benefits include amplified weight loss and cardiovascular
health than is associated with normal aerobic exercise. In other words,
you’ll get a more intense workout and get out of the gym in less time.
Talk to your doctor about the possible benefits and risks before you
push yourself on a run or in a spin class.
Where to Get Care
You can skip the emergency room
if your illness or injury is not life
threatening. Urgent care centers
offer a faster (and often cheaper)
alternative when you need
medical attention.
But what does “urgent” mean as
opposed to “emergency”? Go to
the ER for these conditions: chest
pain, difficulty breathing, severe
bleeding or head trauma, loss of
consciousness, sudden vision loss
or anything else life-threatening.
Keep in mind that ERs take
patients in order of severity, so
there’s little point in seeking care
for flu symptoms there. You could
be tying up valuable resources for
others in greater need.
Urgent care centers or walk-in
clinics are equipped to handle
broken bones, sprains and strains,
flu and colds, minor allergic
reactions, rashes, ear infections
and mild asthma.
If you’re not sure where to go, try
calling your doctor’s office or the
urgent care center nearest you.
1 in 10
Adult Americans who report
having depression, according to
the Centers for Disease Control
and Prevention.
20%
The percentage of teenagers
who suffer from depression at
some point before adulthood. But
depression can happen at any age.
70%
Depression occurs 70 percent more
frequently in women than in men.
1-800-LIFENET
New York City residents can
call 1-800-LIFENET for support.
It's a free, confidential help line
that’s always open. Trained
staff can direct you to
mental health and substance
abuse services.
HEALTH, BY THE NUMBERS:
DEPRESSION
Sp
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3. www.metroplus.org • 3
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Giving Is Good
(For You)
Giving back makes you feel
good and can even boost
your health. And you don’t
need unlimited time or
resources to make a differ-
ence. Here are three things
you can do in short order.
1
Donate your old cell
phone. The National
Committee for Domestic
Violence recycles or
refurbishes old phones to
help victims call 911 in an
emergency. In New York, you
can also donate cell phones
at any Verizon Wireless store.
2
Clean your closet.
Will you be buying a
new winter coat this
year? Then donate the old
one today. Likewise, drop
off old children’s clothes
to a nearby collection site,
charity or church.
3
Click for charity. Check
out www.goodshop.
com. You choose a
cause, shop online at major
retailers and a percentage of
your purchase goes to charity
at no cost to you.
Spring allergies and colds present
similar symptoms. But here are a few
clues to tell the difference.
Signs of Allergies
Do you have a runny nose with
clear discharge, a stuffed nose
and violent sneezing, wheezing
or coughing? If yes, then signs
point to allergies. Other symptoms
include watery or itchy eyes,
abnormal body temperature and
problems that appear when you’ve
been outdoors. Seasonal allergies
will last for more than a week.
There’s no set cure for allergies,
but medicine can help you feel
better. Discuss treatment with
your doctor.
Signs of a Cold
Do you have a runny nose with yellow
discharge, aches and pains and a
sore and scratchy throat? If yes, signs
point to a cold. Other symptoms
include coughing, a fever and recent
exposure to a sick person. A cold will
usually clear up in about a week.
There’s no cure for a cold, but
rest up and get plenty of fluids.
Over-the-counter meds can ease
symptoms. If a cold just won’t quit,
consider seeing your doctor.
What’s Up, Doc?
Have you seen your doctor this year?
If not, it’s time to get an appointment
on the books. Even if you feel fine,
an annual checkup offers three
important benefits:
- It gets you thinking about your
overall wellness and how you can
improve.
- It helps you build a good
relationship with your provider.
- It lets your doctor perform
standard screenings to check for
serious illnesses like diabetes,
heart disease and cancer.
If you have a chronic condition
(such as heart disease, asthma, COPD
or diabetes) checkups take on added
importance since those diseases call
for constant management.
Once you’ve set your
appointment, prepare by writing
down any problems or pain you
have. Make a note of any new
diseases in your family. Also,
bring a list of all medications you
take, including vitamins. Ask if
you’re due for any blood work or
cancer screenings. If you have a
chronic condition, ask how you
can better manage it and what
resources are available.
If you need a doctor, search
our website: www.metroplus.org/
member-services/find-a-doctor-
provider.
Ah-choo!
Is It a Cold
or Seasonal
Allergies?
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4. 4 • GOLDHealthNews
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Depression Takes a Toll
D
epression can affect how
you function at work, how
you interact with loved ones
and even how you sleep. It’s
serious, but it’s also treatable.
SPOT THE SIGNS
We know that occasionally feeling
sad and stressed is a part of life.
However, it’s not natural when those
feelings take over your life. Common
signs of depression include:
- Feeling sad for a number of weeks.
- Avoiding things that you
used to enjoy.
- Having trouble sleeping or
getting too much sleep.
- Swings in appetite or weight.
- Having problems with
concentration, memory and
decision-making.
- Prolonged feelings of
hopelessness or guilt.
- Thoughts of suicide.
Do you see these signs in yourself
or a loved one? Then it’s time to take
the next step and seek help from a
health care professional.
ROAD TO RECOVERY
Start with your primary care
provider. He or she can help rule
out other possibilities and refer
you to a specialist, if needed.
There are two main courses
of treatment for depression:
antidepressant medicine or
psychotherapy (aka talk therapy).
There are many types of
medicine. It might take time to find
the right one and the right dosage
to treat your depression. The
medicine also needs to build up in
your body, so it could take two to
four weeks to experience results. If
you take antidepressants, be aware
of the specific side effects.
Therapy helps you cope with
depression and change thought
patterns that can lead to depression.
Therapy could take eight to 10
weeks for full effect, but sometimes
therapy can help right away.
Anyone can suffer from
depression—regardless of age
or background. With the right
treatment, you can recover and feel
even better than before.
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If sadness is taking over your life, get
help. Learn more at www.metroplus.org
/healthy-living/health-information,
then click “Mental Health.”
TAKE PAIN MEDS SAFELY
If you’ve had surgery or suffer
from severe chronic pain, your
doctor may prescribe strong
opioid painkillers. This class
of drugs attaches to pain
receptors in the brain, spine or
gastrointestinal tract. While they
may be effective, opioids can
also be dangerous and addictive.
If you are taking opioids, follow
this advice from the U.S. Food
and Drug Administration:
1) Talk to your doctor. Report
if you’ve had issues with
substance abuse. The doctor will
monitor your use of these drugs
and help you get off them as
soon as possible.
2) Follow directions. Taking
too many could cause
respiratory problems or death.
Do not crush or break pills.
The medicine should not be
absorbed too quickly.
3) Don’t mix meds. Do not
mix opioids with alcohol,
antihistamines, barbiturates
or benzodiazepines.
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5. www.metroplus.org • 5
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n.
An App a Day
H
ealth apps can help you
track your caloric intake,
sleep and more in real
time. There are many
smartphone apps to choose from,
but here are a few of the most
helpful and affordable.
runKeeper
(Free; Android and iPhone)
This fitness app allows you to track
your runs, walks or bike rides using
your phone’s GPS system. You can
track your progress over time and
connect to friends. The app also
provides coaching as you walk and
gives audible updates on your pace,
time and distance.
Hot5
(Free; iPhone)
This app contains 5-minute fitness
videos that can quickly take
you through workouts focused
on your abs, core or general
flexibility. The videos are modern
and the interface is user-friendly.
This app allows you to squeeze in
a workout wherever you are.
SleepBot
(Free; Android and iPhone)
Curious what happens after you
fall asleep? This app tracks your
movements and noises and lets you
know the quality of your sleep the
next morning. Trend graphs allow
you to track sleep quality over
time. The app also gives tips for the
most restorative sleep—it will even
remind you to go to bed.
Calorie Counter—My fitness Pal
(Free; Android and iPhone)
This calorie counter and exercise
tracker lets you log what you’re
taking in and what you’re burning
off. It can estimate calories in meals
and give you a daily nutritional
summary with all the major
nutrients you’ve consumed.
LOOKING FOR HEALTH
INFORMATION ONLINE?
Visit www.metroplus.org
for health information
and resources.
maKe WalKING
WOrK FOr yOu
You’ve downloaded the
app to log your walking
route and track calories
burned. Now, you just
need to get walking!
First, make walking
a habit—and it’s oK to
start small. If you haven’t
worked out in a while,
talk to your doctor before
setting your course.
You’ll want to aim for
30 minutes of brisk
walking a day. But you can
break that up into smaller
chunks, so if it takes you
10 minutes to walk to and
from work, you’re well on
your way.
once walking is a habit,
set a greater goal of
10,000 steps per day.
Wear a pedometer or
track your progress on an
app. Work up to doing this
five times a week.
Get a coworker or friend
to set similar goals and
keep each other honest.
Find a lunch hour when
you can walk together.
As you get walking, you’ll
notice better physical
stamina, improved
concentration and weight
loss. Sounds like time well
spent, right?
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6. 6 • GoldHealthNews
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Four outdoor allergens and how to avoid them.
A
fter a long winter, spring
is finally here! It’s a
wonderful time for most
of us in New York. But
for the millions who suffer from
seasonal allergies, springtime can
be downright unbearable.
What allergens lurk outside your
door this season? Here are some
common culprits.
1. Plant-based allergens: Tree,
grass and weed pollen can travel
for miles, hang in the air and attach
to clothing and practically anything
else. Check the daily pollen count
in the New York City area and make
adjustments. Close windows on
breezy days or when pollen is high.
Change clothing when you get home
and take a shower to limit pollen
in your home. Avoid being outside
during the worst of it. (Pollen counts
tend to peak in the morning.)
2. Bug bites: The sting from even
the tiniest bug can lead to big
trouble for those who are allergic.
Avoid this trigger by staying away
from open garbage cans and
covering food and drinks when
outdoors. Wear long sleeves and
pants whenever possible. Avoid
wearing sandals and don’t walk
barefoot outside. Those who are
highly allergic should carry their
epinephrine with them at all times.
3. Certain foods: If you have
a food allergy, be extra careful
at picnics and barbecues, where
you can be exposed to allergens
in sauces and salads, or by cross-
contamination. Bring your own dish,
use condiment packets and carry
your prescribed allergy medicine.
If you notice that you get itchy
and sniffle and sneeze after eating
certain raw fruits, you may have
oral allergy syndrome. The condition
affects about one-third of seasonal
allergy sufferers and happens when
the immune system is already
compromised. For example, if
tree pollen bothers you, foods like
apples, cherries, pears, apricots,
kiwis, hazelnuts and walnuts could
bother you as well.
4. Smoke and pollution:
Smoke from cigarettes, barbecues
or pollution from car exhaust can
trigger allergies or an asthma attack
for those with the condition. Avoid
these triggers so you can breathe
easy this season.
Trigger Points
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7. www.metroplus.org • 7
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Your Child’s Health:
A Closer Look
A happy and healthy childhood:
It’s what all parents want
for their child. Well, on-time
vaccines and regular checkups
can set your child on that
healthy path. Here are answers
to some common questions.
Q“Why do kids need
vaccines and when
do they get them?”
AWe’re a healthy nation,
but children still need all
required vaccines. Vaccines
protect your child and prevent
the spread of diseases such as
whooping cough, polio, measles
and many others. Vaccines start
shortly after birth and continue
into the teenage years. The
pediatrician has a chart to track
childhood vaccinations. You can
also find it on our website. Ask
what vaccines are needed at
each doctor’s visit.
Q“These vaccines are
safe, right?”
AYes. Vaccines have
minor side effects,
such as discomfort at the
injection site. But all vaccines
have been studied and
are regulated by the Food
and Drug Administration.
Address specific concerns
with your doctor, but
know that the risk of not
vaccinating your child is real.
Q“What does the doctor
look for during my
child’s checkup?”
AYour child is growing fast.
The doctor will monitor those
changes by taking note of height,
weight, major developmental
milestones, vision, hearing and
overall health. The doctor will
administer any needed vaccines.
These visits give you a chance to
ask questions, so take advantage
of the time with the doctor.
Q“How often does my child
need to see the doctor?”
AJust like vaccines, checkups
start shortly after birth. The
first in-office visit happens just a
few days after bringing your baby
home from the hospital. Then you’ll
see the doctor about six more times
before your child’s 1st birthday.
Visits are spaced out a bit until
age 3. After that, your child will
just need an annual checkup
each year through adulthood.
n
k
Vaccines protect your
child from serious
diseases like whooping
cough, polio and measles.
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8. MGH_SP14-8
Published by McMurry/TMG, LLC. © 2014. All rights reserved. No material may be reproduced in whole or in part from this publication without the express written permission of the publisher. The information in this publication is intended
to complement—not take the place of—the recommendations of your health care provider. Consult your physician before making major changes 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.
Make More
Meals meatless
H
ave you heard of Meatless
Mondays? It’s the health
movement meant to help
people go meat-free one
day a week. Whether it’s a meatless
routine or a meatless meal, cutting
back now and then will trim the fat
and calories in your family’s diet.
It’s easier than it sounds. Try
upping the vegetables and add-
ing beans to some of your favorite
dishes. A vegetarian chili can be
just as satisfying as the common
meat dish. Try a soy burger or mock
chicken patty, which contains plenty
of protein but without most of the
fat and calories found in meat.
Try the recipe for vegetarian sauce
above. For more recipes and advice,
visit www.nutrition.gov and type
“vegetarian” in the search field.
Vegetarian
spaghetti sauce
Serves 6.
INGrEDIENTs:
- 2 Tbsp. olive oil
- 2 small onions, chopped
- 3 cloves garlic, chopped
- 1¼ c. zucchini, sliced
- 1 Tbsp. oregano, dried
- 1 Tbsp. basil, dried
- 1 8-oz. can tomato sauce
- 1 6-oz. can tomato paste
(low sodium if possible)
- 2 medium tomatoes, chopped
- 1 c. water
DIrECTIoNs:
In a medium skillet, heat oil.
Sauté onions, garlic and zucchini
in oil for 5 minutes on medium heat.
Add remaining ingredients and
simmer covered for 45 minutes.
Serve over spaghetti.
NuTrITIoN INFormATIoN
pEr sErVING:
Calories: 105; Total Fat: 5 g;
Saturated Fat: 1 g; Cholesterol:
0 mg; Sodium: 479 mg; Protein: 3 g;
Carbohydrate: 15 g; Calcium: 49 mg;
Magnesium: 35 mg; Potassium:
686 mg; Fiber: 4 g
Source: www.nhlbi.nih.gov/health/public/
heart/hbp/dash/recipes.html
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