https://uat-bcbsil.telligenthosting.net/health-and-wellness/A place to gather health informationen-USTelligent Community 12https://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/vegetarian-or-veganWed, 14 Jan 2026 14:26:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:38449fd0-21ec-4ce8-9659-69b04506487fBCBSIL Connect TeamIf you want to live longer and have a lower risk of obesity, heart disease, Type 2 diabetes, cancer and other serious health issues, it may be time to change your diet. Many people are choosing plant-based diets to improve their health. Should You Try a Vegetarian or Vegan Diet? Many people enjoy good health with a vegetarian or vegan way of eating. But as with any diet, it’s essential to make sure you get all of the nutrients you need. That can be challenging if you don’t know how to get all the nutrients you need from a vegetarian or vegan diet. Vegetarian eating plans differ, but vegetarians most often skip eating meat, fish and fowl. Some may eat eggs and milk products. Vegans don’t have any animal-based products. What happens when you cut out animal products? You may: Lose weight: Some studies show people who switch to a plant-based diet lost weight. Have less inflammation: Processed meats and red meats are high in saturated fat and that can boost inflammation. Enjoy better gut health: Your gut health can suffer with too many processed foods and refined grains. A plant-based diet, particularly foods high in fiber, can help the growth of good bacteria, which can lower your chance of health issues linked to inflammation. Lower your cholesterol: Curbing foods with saturated fat can trim the “bad” or LDL cholesterol in your blood. Many animal-based foods are sources of saturated fat. Cut your risk of diabetes or manage it better: Eating red meat and processed meat has been tied to a higher chance of getting Type 2 diabetes. Have better digestion: Fiber rich foods like whole grains, raw fruit and vegetables may speed up and improve your digestive process. But you’ll also need to be on the lookout for some changes that you don’t want. You may: Have less energy: Without the protein and iron that come from meat, you may be feeling tired. Be low in important vitamins and minerals: In addition to iron, you may need more calcium and vitamins A, B and D than you’re getting from your vegetarian or vegan diet. Vitamins and Minerals If you’re limiting or cutting out animal-based foods, there are some nutrients you’ll need to be sure you're getting from other sources. Calcium: You can get calcium from dairy like low-fat or fat-free milk, yogurt and cheese. If you aren’t having dairy, fortified plant-based milks like soy or almond and fortified cereals and juice can be good sources of calcium. Kale, broccoli, beans, and almonds and almond butter are also good sources. Iron: If you’re cutting out red meat, you can get iron from soybeans, some dark leafy greens like spinach and chard, beans, eggs, and fortified bread, pasta and cereals. Vitamin B12: Eggs and dairy products are common sources of B12. Getting enough vitamin B12 can be a worry for many vegetarians, especially vegans. Vitamin B12-fortified plant-based foods include fortified nutritional yeast, soy milk, meat substitutes and some ready-to-eat cereals. Vitamin D: Dairy fortified with vitamin D and other fortified foods like orange juice are sources of vitamin D. People who don’t eat dairy products can talk to their doctor about supplements. You may also try supplements to help meet your nutritional needs. But be sure to talk to your doctor before taking supplements. Protein and Amino Acids The body needs 20 amino acids to function properly. It can make 11 of them. But there are nine amino acids that the body can’t make. That means we have to get those from what we eat. Many of the foods that contain these nine amino acids are found in animal proteins. So when cutting out red meat or other animal proteins, it’s important to make sure you’re getting complete proteins from plant-based sources. Soybeans and products made from them (soy milk, tofu, tempeh, miso) are complete proteins. That means they have all nine of these essential amino acids. So do amaranth and quinoa. Other plant-based protein sources include green peas, beans, nuts, seeds, leafy greens like broccoli and kale, and whole grains. But these sources don’t provide complete protein on their own, so it’s important to eat a variety of them. For vegetarians who eat dairy, eggs, low-fat milk products and whey protein are other healthy options. Does It Matter Where You Get Your Protein? Animal proteins — meat, eggs and milk — have all of the essential amino acids our body needs. But many animal-based proteins, like red meat and processed meats, can also raise your risk of some diseases. Research has shown that relying less on animal-based proteins and more on plant-based proteins can lower your risk for health problems like obesity, Type 2 diabetes, high blood pressure and heart disease. No matter what Type of diet you follow, choosing your protein sources wisely is important for your health. Plant-based proteins and healthier animal-based proteins like fish, poultry, eggs, and low-fat milk and yogurt are good options. Make a Change for the Better Whatever diet you choose, take a step toward better health by eating a balanced diet that features a variety of healthy foods. And be sure to talk to your doctor before making any big changes to your diet. Sources: Micronutrient Facts , Centers for Disease Control and Prevention, 2025; Vegetarian and Vegan Diets Explained , WebMD, 2024; What Happens When You Stop Eating Meat? , WebMD, 2024; Food Sources of 5 Important Nutrients for Vegetarians , Academy of Nutrition and Dietetics, 2024; Are Animal Proteins Better for You Than Plant Proteins? , Cedars-Sinai Medical Center, 2019; The Nutrition Source: Protein , Harvard School of Public HealthNutritionHealthy EatingHealth and Wellnesshttps://uat-bcbsil.telligenthosting.net/health-and-wellness/m/mediagallery/199Thu, 13 Mar 2025 18:09:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cefde042-dfe8-4b34-9ea3-30485339631cBCBSIL Connect TeamWere you just in the hospital or ER? Are you feeling overwhelmed and unsure what to do next? Watch this short video and let us help you take the next step toward wellness. Learn more about Behavioral Health.Mental HealthVideosMediaHealth and WellnessHealthy MindUnderstanding Depression and Anxietyhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/vaccines-for-young-adultsFri, 07 Feb 2025 17:31:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:325ec55c-9596-477b-b24e-6350479a895dBCBSIL Connect TeamYou’re young. Healthy. Active. With years of life ahead of you. You’re bulletproof, right? When you’re young, it’s easy to think you’re safe from a lot of the stuff that can trip you up — including illness. Maybe you think you don’t need to get an annual flu shot or the other vaccines recommended for adults. Maybe you hate needles and are afraid to get a shot. Whatever the hold-up, hopefully you’ll come to realize that sometimes you’ve gotta bite the bullet and endure a few seconds of discomfort to safeguard your health and the health of the people you love. Sure, there’s nothing exciting about getting shots except the exciting adventures that can only happen when you are healthy! Vaccines not only protect your health, they protect the health of anyone you come in contact with (family, friends, peers, co-workers, roommates, etc.). While a vaccine-preventable disease might keep you in bed for a few days before you recover, that same disease could be deadly for young children and older adults. It's true we get most of our shots when we’re very young, but there are some shots we need to get as young adults. Which Vaccines Do I Need? Here are the vaccines recommended by the Centers for Disease Control and Prevention (CDC) for young adults 19 to 26 years old . Tdap vaccine. Lockjaw, nose and throat infections, and whooping cough are no fun. A Tdap shot protects you from these serious diseases ( t etanus, d iphtheria and p ertussis). You should get a tetanus/diphtheria (Td) vaccine booster every 10 years after your Tdap shot. Measles, Mumps and Rubella (MMR) vaccine. Once well controlled with vaccines, cases of measles and mumps are now on the rise. Outbreaks have even been reported on college campuses. To protect yourself from these very contagious and potentially serious viruses (along with rubella), get the MMR vaccine. One to two doses of MMR are usually given to young children, but if you didn’t get them as a child, talk to your doctor about getting it now. HPV vaccine. If there was a shot that could prevent cancer, there's a strong likelihood you'd get it, right? Well, the HPV vaccine protects you from certain strains of the human papillomavirus (HPV), a sexually transmitted disease. HPV can lead to a long list of health issues — genital warts, as well as cancer of the cervix, vulva, vagina, penis and anus. If you didn’t start the HPV vaccine series (three shots) when you were 11 or 12, you should be vaccinated before you are 27 (if you are female) and before you are 22 (if you are male). Guys between the ages of 22 and 26, who have not gotten the shots before, should talk to their doctor about getting vaccinated. Seasonal flu vaccine. You might be able to fight off the flu within a few days, but your grandparents and other people with a weakened immune system you come in contact with may not be so fortunate. The flu can lead to complications such as bronchitis, sinus infections and pneumonia — which could be life-threatening for older adults. The CDC recommends that everyone over six months old get a flu vaccine each flu season. COVID-19 vaccine. The public health emergency measures related to the COVID-19 pandemic were lifted in May 2023. Since then, recommendations for the COVID-19 vaccine have changed. The CDC has updated their recommendations based on an individual’s age, health status, the number of previous doses they’ve received and which vaccine product was used. See the CDC’s most recent recommendations for up-to-date guidance about the COVID-19 vaccine, or speak with your doctor. Meningococcal conjugate vaccine. It may be wordy, but this vaccine is effective. It protects against bacterial meningitis, an infection that causes the membranes surrounding the brain and spine to swell. If you haven’t received this vaccine, do so — especially if you’re going into your freshman year at college and plan on living in close quarters like the dorms. Are you missing one or more of the vaccines on this list? If so, call your doctor and make an appointment to be vaccinated — especially if you’re going away to school soon. Bring this list to your appointment and talk with your doctor about which vaccines you may need. Sources: Recommended Adult Immunization Schedule for Ages 19 Years or Older , Centers for Disease Control and Prevention, 2023; COVID-19 Vaccine Immunization Schedule , Centers for Disease Control and Prevention, 2023 Originally published 8/17/2015; Revised 2021, 2023, 2025VaccinesFlu VaccineHealth and WellnessImmunizationsTeen Healthhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/feeling-dizzyThu, 06 Feb 2025 20:30:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:6c0fe704-882f-4c21-83ae-8f20a4026fc8BCBSIL Connect TeamIt’s hard to ignore a dizzy feeling. The room spinning will get your attention fast. Feeling off balance is scary. And no one wants to feel lightheaded, like you might faint. There are differences between being dizzy and lightheaded. Whatever you call it, it’s not unusual, but it is worth noting. And it’s important to understand what’s behind it and when you need to get help. People may feel dizzy in many situations. You might feel dizzy along with feeling anxious or stressed. Or if you’re having a migraine. Dizziness sometimes goes with motion sickness. Other situations are common, and have simple fixes, says Harvard Medical School . Dehydration It might happen if you’re sick, too hot, or not eating or drinking enough. Without enough fluids, your blood pressure may drop. Then your brain doesn’t get enough blood, causing lightheadedness. If you’re dizzy but not sick, drinking more water and having something to eat may help. Drug Side Effects Some medicines can make you feel dizzy, especially those that lower your blood pressure. Diuretics, which make you urinate more, are one well-known cause of dizziness. Taking too much of a drug can cause dizziness. Or you may need a different drug or different dose. Talk to your doctor. Medical Treatments Some medical treatments, like chemotherapy, also cause dizziness. If that’s the case, tell your doctor that you’ve been experiencing dizziness. Low Blood Sugar When your brain responds to low blood sugar, you may feel lightheaded or even confused. Sipping juice or eating something may help. But if this happens often, talk to your doctor. Ear Problems Two common ear issues are infections and vertigo. Both issues are related to the canals in your ear that help you keep your balance. Meniere’s disease can also cause dizziness. Meniere’s may also cause symptoms of pressure or ringing in your ears or hearing loss. Let your doctor know if you have these symptoms. More Serious Problems Feeling lightheaded is one sign of a heart attack and stroke. So if you’re older, have high blood pressure, or have had a previous heart attack or stroke, get help right away if you feel light headed or dizzy. Learn the other signs of heart attack and stroke . Less often, dizziness can signal a brain tumor, Parkinson’s disease or other critical health issue. So it isn’t a health symptom to be ignored, especially if it happens for more than a few days. Dizzy spells may just be annoying. Or they might mean more. If you’re concerned, talk to your doctor. Sources: Heart Attack, Stroke and Cardiac Arrest Symptoms , American Heart Association; Lightheaded? Top 5 reasons you might feel woozy , Harvard Medical School, 2024; Why Am I Dizzy? , WebMD, 2024 Originally published 1/13/2020; Revised 2022, 2025Causes for DizzinessLightheadedHealth and WellnessDizzyhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/breast-cancer-complimentary-therapies-help-boost-treatmentFri, 24 May 2024 15:20:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cd4474b0-bbda-41f0-a269-c09a8e5f2801BCBSIL Connect TeamWomen with breast cancer often have choices for medical treatment. If you're fighting breast cancer, your doctor will make a treatment plan. It might involve surgery, chemotherapy, radiation or immunotherapy. Along with questions about traditional treatments, ask your doctor about complementary therapies. They don’t replace standard medical care, but can help boost your mental, emotional and physical well-being. Here are a few ideas to explore. Therapy Groups Offer Social Support Connecting with women who are battling the disease lets you know you’re not alone. It can help to talk with others in treatment and recovery. For some women, these groups offer a place to bond over treatment. Others join to share an interest or hobby — or find a workout buddy. Exercise Helps Recovery Studies show exercise during and after breast cancer treatment lowers fatigue, stress and depression. It may also help fend off cancer’s return. The National Foundation for Cancer Research says exercise lowers estrogen and insulin levels. Both hormones are linked to breast cancer. Exercise also reduces inflammation and strengthen the immune system. It can also help you sleep better and slow weight gain — a common side effect of treatment. New Challenges Inspire Strength Recovery on Water ( ROW ) is a Chicago-based rowing club has a team for breast cancer patients and survivors. Being part of the rowing team helps members feel better and builds strength. Community Nurtures Mind and Body Gilda’s Club Chicago was inspired by one of Saturday Night Live’s most famous alums — Gilda Radner. In honor of her battle with breast cancer, the club offers cancer patients free activities to nurture the mind, body and spirit. The club offers virtual and in-person workshops, support groups and more than 180 programs each month . Want to give tai-chi or yoga a try? Think meditation might help tame your stress? You’ll find many choices. Complementary therapies can play a big role in mastering mind over matter. Taking part in proactive activities helps boost a positive outlook. Positive thinking nurtures resilience to help carry you through treatment. Just as important, they offer a much-needed break. In fact, they may not seem like therapy at all, and can add a welcome dose of “normal” to your day. Have you tried any complementary therapies? We'd like to hear about your journey Sources: Cancer Prevention: Which Type of Exercise Lowers Your Risk , National Foundation for Cancer Research, 2019; Physical Activity and the Person with Cancer , American Cancer Society, 2022 Originally published 10/19/2015; Revised 2019, 2022, 2024Complimentary TherapyHealth and WellnessUnderstanding Breast Cancer Treatment OptionsWomen’s HealthCancerBreast Cancerhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/get-curious-about-blood-glucose-levelsThu, 23 May 2024 14:19:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:2f4a6bb6-08e3-4970-b6e9-cb6d716cd040BCBSIL Connect TeamDinner is almost ready and it's that time again. You unzip your black pouch to take out a glucose meter. As you pull back the lever of the lancet, you think, "Gosh, I hope my blood sugar isn’t high again.” Blood glucose testing is vital for people managing diabetes . Monitoring levels with a blood glucose monitor sheds light on the effects certain foods and activities have on their condition. If you live with diabetes, this information helps you and your care team gauge if your treatment routine and medications are controlling your disease. For people who take insulin, self-testing guides more accurate dosing. Despite all the good tools to help people live well with diabetes, dealing with the disease every day can take a toll. Use these steps as inspiration to make it easier. Shun the Guilt and Shame Blood glucose levels can rise and fall. A high reading is likely to happen from time to time. When it does, some people believe they’re to blame. They may feel guilty or ashamed about an abnormal reading. These negative thoughts can derail your motivation to test. It's important to be positive so you can brush off setbacks, stay on track and enjoy better results. Curiosity Helps Improve Your Health Understanding your body and how to take good care of it is one of the best ways to keep your diabetes under control. Be curious. Read. Talk with your care provider and others who live with the disease. Information is power. It fuels better self-care choices. It also helps you overcome many of the barriers that can make blood sugar testing difficult. Can you relate to any of these barriers to testing? I don’t understand the purpose. I'm afraid my blood glucose levels will be used as evidence of “cheating.” It's too much trouble, too costly, too uncomfortable. I don’t know what to do with the results. I don’t want to know the results because that might mean I need to change my diet. Take Charge of Your Diabetes Tap into your inner strength. Arm yourself with these mantras. They can help you stay motivated when it comes to controlling your blood sugar. Belief: I'm going to make time to test. I understand what my numbers mean and this information empowers me. Feeling: I feel good knowing I made testing a priority. Now I have a better understanding about the relationship between the food I eat and my blood sugar. Thought: I want to know how certain foods change my blood sugar two hours after eating. Writing down what I eat and testing my blood lets me know. Action: I test my blood sugar to learn how my body responds to certain foods and how much I eat. I share this information with my diabetes team so we can make good care decisions. Discovery: Testing my blood sugar two hours after lunch, I learned my body can tolerate only 60 grams of carbohydrates. When I consumed 75 grams of carbohydrates, my blood sugar reading was too high. Now I know why I feel tired when I have a bigger lunch. When you test your blood sugar, you can base your self-care decisions on facts. Knowledge leads to better A1C levels and better management of your diabetes. Sources: The Big Picture: Checking Your Blood Sugar , American Diabetes Association; Six Ways to Stay Motivated to Manage Your Diabetes Well , diatribe Learn, 2022; Is Blood Sugar Monitoring Without Diabetes Worth While? Harvard Health Publishing, 2024 Originally published 10/14/2016; Revised 2019, 2022, 2024Health and WellnessDiabetesBlood Sugar Testinghttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/are-you-paralyzed-by-social-anxietyWed, 22 May 2024 09:17:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ab5c4644-d5d8-47a4-a5ca-365db05d7635BCBSIL Connect TeamDo you have a friend who always bails when you make plans? They may not be trying to avoid you. That can happen when people have social anxiety. Social anxiety disorder, also known as social phobia, is a long-term mental health issue. It affects millions in the U.S., says the National Institute of Mental Health . On one end of the scale, there is “normal” nervousness. It might be the way you feel speaking before a crowd, going on a first date or starting a new job. On the other end, there is a full-blown panic attack. Social anxiety disorder lies somewhere in between, but normal day-to-day events become paralyzing. People with social anxiety often have one or more of these symptoms: Feel self-consciousness Fear being judged Worry for days or weeks about an upcoming event or activity Tremble, sweat Experience dizziness, nausea or headaches Avoid places or events where there will be people Social anxiety can be selective. For example, a person may not feel anxious speaking in public. Yet, the thought of eating or drinking in public may be debilitating. Luckily, anxiety can be managed with professional therapy, self-help and medication. If you suffer from anxiety, you are not alone. Your best plan of action is to learn about it. Talk to your doctor or a mental health professional. Just like asthma and any other health problem, anxiety can be managed. Things can be different with just a little help. If someone you love suffers from anxiety, be patient and understanding. Most of all, be there for them. Source: Social Anxiety Disorder: More Than Just Shyness , National Institutes of Mental Health, 2022 Originally published: June 10, 2015; Revised 2020, 2022, 2024AnxietySocial WellnessMental HealthHealth and WellnessHealthy MindUnderstanding Depression and Anxietyhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/summer-heat-safety-remindersWed, 15 May 2024 15:22:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cf90c8e3-f5b9-4e26-bb5e-d9a4c0710bdbBCBSIL Connect TeamStaying safe during hot summer months isn’t hard. There are steps you can take to protect yourself. Drinking lots of water and wearing sunscreen isn’t enough. Here are three things to know to keep summer fun. UV Rays Can Hurt You Ultraviolet radiation from the sun can damage your skin. Too much UV exposure raises your risk for skin cancer. Sunburns, particularly those you get in childhood, up the risk. That’s because most of our UV exposure happens before the age of 18. Still, its effects are felt long afterward. Early UV exposure can lead to premature aging. Fine lines, wrinkles and skin discoloration can make us look older than our years. The Environmental Protection Agency suggests wearing protective clothing, using sunscreen with a 15 SPF or higher, and staying out of the sun from 10 a.m. to 4 p.m. Wear UV-protective sunglasses to shield your eyes from rays that harm your eyes and cause cataracts. A Child Is Never Safe Alone in a Car Leaving a child in a parked car, even if just for a few minutes, can have devastating results. Cracking a window to make it cooler doesn’t make it safe. Neither does leaving on the air conditioning. A child’s body temperature rises three to five times faster than an adult’s, says the National Highway Traffic Safety Administration . Many children are hurt or die after being left in a car accidentally. Remember to Park-Look-Lock to make sure you don't leave a baby or child in the car. Always keep cars locked so a child can’t crawl in unnoticed. Heat-related Illnesses Call for Quick Action Hot weather can be a danger to anyone. Children, older adults, outdoor workers and athletes are especially at risk for heat-related illness. Watch out for heat exhaustion and heat stroke. The National Institute for Occupational Safety and Health says heat stroke can cause disability or death if the person does not get quick emergency care. Signs of heat stroke include: Confusion and slurred speech Loss of consciousness Hot, dry skin Excessive sweating Seizures Very high body temperature Someone with heat exhaustion also needs urgent help. Look for these warning signs: Headache Nausea Dizziness Weakness Anger Pay attention to the heat, keep cool and stay safe this summer. Summer can also be a good time to hang out in cool places and skip some outdoor activities. Sources: Ultraviolet (UV) Radiation and Sun Exposure , Environmental Protection Agency, 2023; You Can Prevent Hot Car Deaths , National Highway Traffic Safety Administration; Heat Stress – Heat Related Illness , National Institute for Occupational Safety and Health, 2022 Originally published 8/11/2016; Revised 2019, 2022, 2024Summer SafetyHeat Stroke SymptomsHealth and WellnessHeat SafetyHeat Exhaustionhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/depression-and-anxiety-different-yet-similarMon, 13 May 2024 18:22:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:a4e71504-6bcd-4ec6-ad12-f538a697b148BCBSIL Connect TeamOne in 5 adults in the U.S. lives with a mental health issue. You likely know people who experience depression or anxiety. Some people have both. They are different health problems, but share some of the same warning signs. Help is available for both, but the path to feeling better may require health care and time. Shrinking Stigma The National Alliance on Mental Illness says loneliness, shame and blame often go along with mental illness. That can make it hard for someone to reach out for help. With their campaign — StigmaFree — NAMI is working to build hope, understanding and awareness. A mental health stigma is fueled by attitudes, beliefs and stereotypes society holds about people who live with mental health conditions. It can make people feel ashamed for something that is out of their control. Most important, it’s dangerous. People may skip the medical care they need due to a stigma. Compassion, understanding, and open talk about the illness can go a long way toward ending fear and shame. They can improve the chance of someone getting the help they need to feel better. Signs and Symptoms While depression and anxiety are different, they share some common warning signs. Sleep issues, fatigue and trouble with focus affect people with both. Still, there are important differences. Here are ways you can tell them apart. Signs of Anxiety Too much worry Restlessness Rapid heart rate Irritability Muscle tension Dizziness Upset stomach You can learn more about anxiety and ways to cope with it from the National Institute of Mental Health . Signs of Depression Low mood Little interest in fun events Change in hunger Problems sleeping Lack of energy Feelings of guilt Trouble focusing Suicidal thoughts For more information about depression, visit from the National Institute of Mental Health . Talk to Your Doctor If you need care, your doctor can help you find a skilled therapist, counselor or psychologist. If you need help finding a doctor, call us at the number on your member ID card. Sources: Stigma Free , National Alliance on Mental Illness; Anxiety Disorders , National Institute of Mental Health, 2024; Depression , National Institute of Mental Health, 2024 Originally published 5/28/2019; Revised 2022, 2024Mental HealthBehavioral HealthHealth and WellnessHealthy MindUnderstanding Depression and Anxietyhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/it-doesn-t-matter-how-dark-your-skin-is-you-still-need-to-protect-itThu, 09 May 2024 12:01:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:1c1aa6ae-6895-48d2-84ee-b015fb56ed04BCBSIL Connect TeamGrowing up, many of us skipped sunscreen. Decades ago, we weren't as savvy about the sun's dangers. It was normal for my dad to turn a darker shade of brown after playing soccer games in the intense summer heat. I followed suit. I also tanned nicely after being out in the sun for 30 minutes. My mother and her sisters, on the other hand, have extremely light complexions. They turn as red as lobsters with just a few kisses of sunlight. It wasn’t until I was a bit older and outside in my aunt and uncle’s pool all summer that my mom would tell me to put on sunscreen. The amount of melanin, a pigment chemical in peoples’ skin, determines if they have light or darker complexions. It also plays a direct role in the risk for skin cancer. The Skin Cancer Foundation reports Melanoma is the fifth most common cancer in the United States. While it accounts for less than two percent of all skin cancer, it causes the majority of skin cancer deaths. As the Centers for Disease Control and Prevention tells us, the risk for melanoma is different for different ethnicities. Caucasians have the greatest risk. Their risk is three to five times higher than Native Americans and Asian/Pacific Islanders, and 15 to 25 times higher than Latinos and African Americans. While a darker complexion allows some protection, the important bottom-line is that people of color can still develop melanoma. As the largest organ on our bodies, it’s hard to ignore the look and feel of your skin over time. Regardless of your skin color or amount of melanin, you can take steps to protect your skin and keep it healthy. Here are a few. Protect Yourself From the Sun Show your skin a little TLC to help to prevent wrinkles and age spots and other skin problems. It will also lower your risk for skin cancer. Slather on sunscreen . Apply one with a 15 SPF or higher every two hours and right after swimming. Stay in the shade. Avoid the sun when its rays are their strongest, between 10 a.m. and 4 p.m. Cover your skin. Wear light, breathable, protective clothing to put an extra layer of protection between you and the sun’s rays. Don’t Smoke Smoking makes your skin look older. It narrows the tiny blood vessels in the skin. With less blood flow, your skin doesn’t get the nourishment it needs. It also depletes the skin of oxygen and nutrients important for healthy skin and its ability to heal. Rethink Your Skin Care Routine Be gentle with your skin. Although your skin care process is good, it might take a toll on your skin. Here are a few things that you can do. Bathe with warm water. Chose a natural soap. Pat yourself dry. And don’t forget to moisturize. Eat a Healthy Diet Drink plenty of water to keep your skin hydrated. Eat lots of fruits and vegetables , whole grains and lean proteins. Rich in vitamins, natural antioxidants and essential fatty-acids, they help keep skin healthy. Manage Stress Your skin in sensitive. Uncontrolled stress can trigger breakouts and other skin problems. Give your skin and mood a healthy boost by exercising, getting enough sleep, watching a funny movie or listening to your favorite music. They all help keep stress under wraps. Do you have any tried-and-true routines to keep your skin healthy and glowing? Sources: Melanoma Overview , The Skin Cancer Foundation, 2024; Melanoma of the Skin Statistics , Centers for Disease Control and Prevention, 2023; Skin Care: 5 Tips for Healthy Skin , Mayo Clinic, 2022; Sun Safety , Centers for Disease Control and Prevention, 2023 Originally published 5/18/2018; Revised 2019, 2022, 2024Skin HealthSummer SafetyHealth and Wellnesshttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/pregnancy-mental-healthFri, 03 May 2024 15:25:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:fde1f3eb-f907-4da1-9e94-a47f80d6ae8bBCBSIL Connect TeamHealth care is important before, during and after pregnancy. And that means caring for your mind as well as your body. A healthy pregnancy starts before you’re even pregnant. You might need mental health support if you face issues getting pregnant and have the stress that comes with treatment for infertility. And while you’re pregnant, you might face challenges caring for yourself and your baby. After the baby comes, women face a range of new feelings and challenges. Your family may also be struggling with all the changes. Through it all, it’s vital to reach out for professional help if you need it. Depression Is Common Depression is common during pregnancy. It affects about 1 in 10 pregnant women. When not treated, it puts women at risk for early delivery, severe depression and suicide. Some women have depression and anxiety for the first time in their lives during pregnancy or after delivery, says the American College of Obstetricians and Gynecologists . Women who experience perinatal depression during pregnancy may struggle to care for themselves. They may not eat healthy foods or get enough rest. They may skip their prenatal checkups. Women who took antidepressants before pregnancy may become depressed again if they stop taking them. And having untreated depression during pregnancy also raises the risk of postpartum depression. After your baby is born, there will be new challenges. You’ll face hormonal changes that can hit you hard. Then there are physical changes in your body, common new parent concerns and some sleepless nights. Many women experience postpartum depression , sometimes called the “baby blues.” They may feel anxious or sad often or all the time. They may have crying spells and not want to do activities. They may be upset or angry with their new baby or with family members. They may have trouble eating, sleeping and making decisions, and they may even wonder if they can care for their baby. It's important for women to know they are not alone, are not to blame and don’t need to continue to suffer, says Postpartum Support International , which offers support and resources. Many parents go through some mild mood changes after the birth of a child. But between 15 and 20 percent of women have more severe signs of depression or anxiety. Know the Signs Depression is more than just feeling sad. It is a group of symptoms that last for weeks or longer that get in the way of your ability to handle your day-to-day activities. Some of the signs of depression include feeling anxious or sad often or all the time, tearfulness or crying spells, not wanting to do activities, sleeping troubles, or thinking about suicide or hurting yourself. If you're having thoughts of harming yourself or suicide, please get help right away . You can call or text 988 or visit the National Suicide Prevention Lifeline site at suicidepreventionlifeline.org . Get Help If you think you might have depression, it’s important to get help. The first step is a depression screening. Your doctor can give you a screening or recommend a mental health care provider. When you’re answering screening questions, be sure to be honest about everything you’re experiencing. After your screening, your doctor will talk with you about next steps. You may need follow-up care with a mental health care provider. You may also have a physical exam to rule out other health issues. The good news is depression can be treated. The most common ways are with counseling, medicine or both. Your doctor may suggest that you see a mental health professional who can help you find the treatment that works best for you. Getting mental health care can keep the symptoms from getting worse and help you recover. And be sure to get the follow-up care you need. Sources: Depression During Pregnancy , American College of Obstetricians and Gynecologists, 2023; Postpartum Depression , American College of Obstetricians and Gynecologists, 2021; Help for Moms , Postpartum Support International; Depression Screening , U.S. National Library of Medicine, 2022; 988 Suicide & Crisis Lifeline , U.S. Substance Abuse and Mental Health Services Administration Originally published 4/25/2023; Revised 2024Mental HealthPostpartumPregnancyDepressionPostpartum DepressionHealth and WellnessWomen’s Healthhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/silent-heart-attackFri, 03 May 2024 10:53:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:31348125-daae-48f3-9f59-8b060cc08b07BCBSIL Connect TeamThink you know what you’d feel like if you were having a heart attack? Think again. Silent heart attacks, known as a silent myocardial infarction (SMI), account for 45 percent of heart attacks. And they are more likely to strike men than women. These heart attacks are mistaken for less serious problems, increasing your risk of dying. Don’t be one of those people who waits too long before getting help. Knowing the signs and taking them seriously can save your life. What Is a Silent Heart Attack? These types of heart attacks are described as "silent" because when they happen, their symptoms may not seem like a classic heart attack. There may be no extreme chest pain and pressure. No stabbing jaw, neck or arm pain. No overwhelming sudden shortness of breath, dizziness or sweating. Symptoms can pass quickly and feel mild, but silent heart attacks damage your heart and can lead to life-threatening problems. Silent signs may include: Fatigue or an ache or pain Mild pain in the throat Mild pain in the center of the chest The symptoms can easily be confused with indigestion or general aches or pains, leading men to ignore them. But a silent myocardial infarction is just as dangerous as other heart attacks. And with silent heart attacks, people often don't get treatment. That can lead to another potentially more harmful attack, says Harvard Health. Let your doctor know if you think you may be having symptoms. You can decide together if you need to have testing or see a heart specialist. What Can You Do to Keep Your Heart Healthy? Take it seriously. Heart disease is the leading cause of death in the U.S. The best ways to protect yourself are awareness and prevention. Do what you can to lower your risk. The risk factors for silent heart attacks are the same as any other heart attack. They include smoking, being overweight and not exercising. Health conditions like high blood pressure and high cholesterol levels raise your risk, as does diabetes. Getting those health problems under control is important for your overall health and safety. To lower your risk: Know the signs of a heart attack. Keep your weight, blood pressure and cholesterol in a healthy range. Talk to your doctor about those numbers and ask if medication is needed. Don’t smoke or use tobacco. Limit alcohol use. Try to exercise most days of the week. Don’t skip preventive health care. It's important to catch health problems early when they're more treatable. But men tend to go to the doctor less often than women for annual checkups, says the Mayo Clinic. . That means they may not get important routine tests for cholesterol, blood pressure and blood sugar. Those tests help gauge heart health. Skipping preventive exams and screenings means men are less likely to find out if they have damage called myocardial scars from a silent heart attack. One study found that 80 percent of people who had myocardial scarring were not aware of it . And the study found that men were five times more likely to have myocardial scarring than women. Regular preventive care also includes important tests for cholesterol, blood pressure and blood sugar. Those tests help gauge heart health. Regular checkups also help you find out about other important health issues like prostate cancer . Don’t assume you’re too young to worry about it. Some men with a family history of early heart attacks can be at risk as early as their 30s or 40s. Learn your family history and talk to your doctor about it. Ask for help. If you’re feeling depressed, don’t ignore it. Depression is linked to heart disease. Many men try to mask depression by self-medicating or with other unhealthy behaviors rather than getting help. If you’ve consistently been feeling sad or hopeless for longer than a few weeks, talk to your doctor. Manage stress . Stress can raise your blood pressure. Extreme stress can be a "trigger" for a heart attack. And some ways people cope with stress, like overeating, excessive drinking and smoking, are also bad for your heart. Better ways to address stress: working out or other active hobbies, listening to music, getting outdoors, and meditation. Control diabetes . Having diabetes doubles your risk of heart disease says the U.S. National Library of Medicine . That’s because high blood sugar from diabetes can harm your blood vessels and the nerves that control your heart. It is vital to get tested for diabetes, and if you have it, to keep it under control. Make time for sleep . Not getting enough sleep can also raise your risk for high blood pressure, obesity and diabetes. And all of those can increase your risk for a heart attack. Most adults need at least seven hours of sleep per night. If you regularly have sleep problems, talk to your doctor. Take steps to protect your heart and health now. And if you ever think you might be having a heart attack, don’t hesitate. Call 911 right away. Sources: The danger of “silent” heart attacks , Harvard Medical School, 2020; Heart Disease Facts , Centers for Disease Control and Prevention, 2023; Men and Heart Disease , CDC, 2023; Men's health: Checkups, screenings key , Mayo Clinic, 2022; Cleveland Clinic Survey Reveals Men’s Top Health Concerns as They Age , Cleveland Clinic, 2022; Prevent Heart Disease , CDC, 2023; Strategies to Prevent Heart Disease , Mayo Clinic, 2023 Originally published 5/3/2021; Revised 2023, 2024Heart DiseaseMen’s HealthHeart HealthUnderstanding HypertensionHealth and WellnessUnderstanding Heart HealthUnderstanding Heart Diseasehttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/medicine-safetyFri, 03 May 2024 06:10:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:6239cef3-3785-40e5-8a9d-d4191cc4879dBCBSIL Connect TeamMedicine can help your health in many ways. From over-the-counter (OTC) medicines to prescription medicines that treat life-threatening conditions, medicine can have a major positive impact. But only if it’s taken — and taken correctly. Over a million Americans wind up in the emergency room each year due to adverse drug events — harm resulting from use or misuse of medicine. Medicine is not taken as prescribed half the time, and prescriptions are often never even filled. Some of the reasons for that include concerns about cost and side effects, and even just forgetfulness. But it’s often because people don’t understand how to take medicine correctly or why it’s important. It can be challenging to take medicine correctly, especially if you take more than one. But it’s important to take the time to understand why you’re taking a drug and how to do it right. It’s worth it to stay safe and get the positive results you need. Here are some things to keep in mind about medicine and tips for taking it correctly. Take as Directed It’s important to continue taking your medicine as instructed. For example, take all of your antibiotic. If you don’t, the drug might not kill the bacteria causing your infection. Time of Day When you take a drug may make a difference. Some drugs can make you sleepy or keep you awake. Some drugs are taken more than once a day with a certain amount of time between doses, so it’s important to take each dose at the right time. Taking your medicine at the same time every day can also help you remember to take your medicine. How Far Apart Drugs last different lengths of time in the body. Some break down and wear off quickly. Others can last a full day or longer. Taking your drug as directed ensures that you get the full benefit of the drug. It also helps prevent an accidental overdose. If you forget a dose, ask your doctor or pharmacist if you should take it right away or wait for the next dose. With or Without Food (or Certain Foods) If your doctor tells you to take a drug with food, it may be to avoid an upset stomach. If it should be taken on an empty stomach, the drug may have a harder time working if it is competing with your last snack or meal. And some drugs must not be taken with certain foods because the food’s ingredients could impact the drug's effectiveness. With or Without Liquids Most people take pills with a drink to wash them down. Water is the safest choice. Some drugs should be taken with a lot of water to help them do their best work. Other drugs should not be taken with certain types of drinks, such as juices or dairy. With or Without Other Drugs (Including OTC) Watch for interactions. Some drugs can cancel each other out or cause problems if they are taken too close together, or together at all. Some drugs are less effective if taken with other drugs that affect digestion (antacids). How Much Getting the right dose is important. That can be easier if you take a medicine in pill form than if you must take liquid medicine that has to be measured. The exact amount you take matters. Too little may not work. Too much can be toxic. Pharmacists often provide a measuring cup or spoon with prescriptions. You can accidentally take too much if you take drugs in combination with each other. But sometimes it’s hard to tell exactly what drug you’re taking by just looking at the brand name. For example, taking too much of an acetaminophen can cause liver damage. Tylenol is acetaminophen. And many other OTC products also contain acetaminophen, including medicines for cough, cold and flu. Be sure to check the ingredients of OTC drugs to make sure you aren’t getting too much of one drug. Alcohol and Meds Don’t Mix Alcohol and prescription drugs can be a dangerous combination. And many OTC drugs can also be dangerous when taken with alcohol. The way alcohol interacts with medicine depends on the drug. Some combinations can be unsafe — others can be deadly. Alcohol often boosts drug side effects. You may feel drowsy or dizzy. It can also make drugs less effective. In some cases, you can avoid problems by spacing out your pills and alcoholic drinks. But people on some medicines should skip alcohol altogether. Read labels with care. Talk with your doctor about any risks. If you’re taking any kind of medicine, don’t drink alcohol unless your doctor says it’s safe. Ask for Help If you're struggling with taking your medicine as directed for any reason, ask for help. If cost is a concern, your doctor or pharmacist may know of ways to help you pay for prescriptions. If side effects are the issue, a different drug may be available. They can also offer advice to better manage how you’re taking your medicine. Discard Them Correctly If you have unneeded or expired medications, get rid of them. But do it the right way. For many drugs, just throwing them in the trash or flushing them down the toilet is not a good choice. There are different options for discarding your medicine safely. And most areas have local drop off locations. The FDA can help you find the best option. Sources: Medication Safety Program: Adverse Drug Event Monitoring , Centers for Disease Control and Prevention, 2023; Drug Disposal: Take Back Locations , U.S. Food and Drug Administration, 2022; OTC Medicines: Know Your Risks and Reduce Them , American Academy of Family Physicians, 2022; Drug and Alcohol Interactions - What to Avoid , Drugs.com, 2024; 5 Medication Safety Tips for Older Adults , U.S. Food and Drug Administration, 2024; 8 reasons patients don’t take their medications , American Medical Association, 2023; Medication Adherence Originally published 3/2/2021; Reviewed 2022, 2023, 2024Living with Heart Disease and High Blood PressurePrescriptionsHealth and WellnessMedication AdherencePrescription DrugsLiving with Heart DiseaseSafetyhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/4-steps-whole-body-fitnessTue, 30 Apr 2024 14:13:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:3ee819d8-f0f4-448f-9d04-e4f12a28bae4BCBSIL Connect TeamMost people focus on one or two types of exercise and think they’re getting what their body needs. But there are four types of exercise you need to help your body function at its best: endurance, strength, balance and flexibility, says the National Institute on Aging . Many people already know they need endurance, or aerobic, activity and strength training. But flexibility and balance are important, too, especially as you age. And each of these important building blocks of fitness has its own benefits . Each kind also improves your ability to do the other types, as well as all of your everyday activities. And doing all four types of movement not only keeps your body functioning at its best, it can also help you avoid injuries and getting bored with exercise. Balance Better balance becomes more important as people age, but it’s helpful for everyone. Balance training should be a part of your normal routine. Most activities that are done on your feet and moving, like walking, can help your balance. But specific exercises can help even more. Boost your stability by regularly: Balancing on one foot every so often while you're standing Shifting weight from one foot to another Standing up from a seated position without using your hands Walking in a line, heel to toe, for a short distance When you’re ready for more, try these balance exercises suggested by the Mayo Clinic. Flexibility Flexibility exercise, or stretching, goes hand-in-hand with strength, balance and endurance training. Flexibility focused movement stretch your muscles and can help your body move more easily. Being more flexible can help you with your everyday activities and can help you avoid injury and pain. Focusing on flexibility is especially important as we age, since our muscles shorten and don’t work as well. But it’s helpful for everyone, and it’s never too soon to start focusing on flexibility. It’s important to stretch your body the right way to get the most benefit and avoid injury. And if you’re already recovering from an injury, be sure to ask your doctor what stretching activity is safe for you. In general, aim to stretch at least three or four times a week. But you can stretch every day. There’s no need to take days off between sessions. The American Heart Association says the best time to stretch is when your body is already warmed up. If you’re doing other activities like endurance or strengthening, stretch afterward. If you’re just stretching, be sure to warm up your body first with a few minutes of gentle movement, like marching in place. For most stretches, hold the position for 10 to 30 seconds. If you’re just starting out, aim for 10 seconds and work up to longer stretches. Repeat each stretch three to five times per session. A good stretch is slow and smooth: Breath normally and stay relaxed. Don’t bounce. Keep your joints bent, not locked. Stretching should not hurt. You might feel a mild pull, but don’t push it past that. As you become more flexible, you can try reaching a bit farther. There are many types of stretching you can do, depending on your level of flexibility and goals. There are basic stretches that are good for most healthy adults. There are some that are especially helpful for older people . And there are stretches you can do to prepare for specific sports and activities, like running . There are even stretches you can do before you get out of bed . Activities like Yoga, Tai Chi and Pilates include many different stretches in a typical session. And they have the added bonus of improving your balance and strength, too. Endurance Endurance activity, also called aerobic exercise, is any physical activity that uses your body’s large muscle groups and is rhythmic and repetitive. It increases your heart rate and how much oxygen your body uses. Aerobic exercise helps your whole body in many ways. It strengthens your bones and muscles. It helps your heart and brain work better. And it helps lower your risk of serious diseases, like heart disease, stroke and diabetes. It also improves your ability to do daily activities. Aerobic activity can be done at a variety of levels of intensity. Intensity is how hard your body is working during activity. It’s recommended that you get at least 150 minutes of medium intensity or 75 minutes of vigorous activity per week. You can spread that time out throughout the week. For example, you can take a brisk 30-minute walk five days a week. There are many kinds of aerobic activity — everything from walking, mowing the lawn and dancing to swimming, running and cycling. The CDC offers tips for getting started and ways to get past common barriers that may be keeping you from being more active. If you haven’t been exercising, start slow. And remember that aerobic activity should not cause dizziness or pain . If you’re new to aerobic activity or haven’t done it in a while, talk to your health care provider before you get started. They can help make sure you’re doing the activities that are safe for you. Strength Activity to strengthen your muscles and increase muscle mass helps you stay strong for all of the things you do in your daily life. It improves your balance, which helps you avoid injury. And it helps keep your bones healthy. It can also increase your resistance to disease and help better manage chronic health issues like arthritis, diabetes, heart disease and depression. It may even help you live longer. It’s recommended that adults do strength training for all major muscle groups twice a week . Some examples include: Weightlifting Push-ups, sit-ups and other exercises using your body weight for resistance Some types of yoga Resistance training like Pilates As with the other types of activity, you should start slow and stay safe. To prevent injury, it’s important to learn how to do strength training the right way. That might mean signing up for a few lessons with a personal trainer or taking a class for guidance. Some options for where to learn how to safely build muscle include gyms or a recreation, senior or community center. Once you know how to do strength training safely, you have a lot of options for what you can do, how you do it and where. You can do strength training alone, with friends or as part of a group class. It can be done at home, at the gym, at a community center or outdoors. You can do it with no equipment using your own body weight, or with simple, inexpensive weights or resistance bands. Or you can work with specialized equipment at the gym or a Pilates studio. Get Started No matter your age or fitness level, you can find activities that meet your fitness level and needs. It doesn’t have to take a lot of time , money or special equipment. Get tips for children, seniors and people with physical challenges or health issues from Move Your Way . If you’re new to a type of activity, start slow and make sure you stay safe. And don’t forget to check in with your doctor if you’re not already active and planning to start a new exercise routine. Sources: Balance Exercises , Mayo Clinic, 2023; Flexibility Exercise (Stretching) , American Heart Association, 2024; Four Types of Exercise Can Improve Your Health and Physical Ability , National Institute on Aging, 2021; Real-Life Benefits of Exercise and Physical Activity , National Institute on Aging, 2020; Move Your Way , U.S. Department of Health and Human Services, 2024; The 4 most important types of exercise , Harvard Health Publishing, 2023; Physical Activity for Different Groups , Centers for Disease Control and Prevention, 2021; Getting Started with Physical Activity , CDC, 2023; Benefits of Physical Activity , CDC, 2023; How much physical activity do adults need? , CDC, 2022Healthy AgingExerciseHealth and WellnessWeight ManagementHealthy Livinghttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/inhale-exhale-what-your-lungs-do-for-youTue, 30 Apr 2024 11:10:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:b0d0c230-a68c-46cd-b627-bc74b9b1eb70BCBSIL Connect TeamBreathe in. Breathe out. It’s something that we do every day, every waking minute. It relaxes us, wakes us, and keeps us alive. The lungs are part of the respiratory system — organs and tissues that work together to help you breathe, says the American Lung Association . They move fresh air and oxygen into the body while removing waste gases. Every cell in the body needs oxygen. As we breathe, oxygen enters the bloodstream and moves throughout the body. Blood carries oxygen to each and every cell. As it interacts with cells, oxygen is exchanged for waste (carbon dioxide gas). The blood then carries the waste back to the lungs so it’s removed from the blood stream and exhaled. This gas exchange happens automatically and is vital for the body. Protect Your Lungs As we age, the lungs lose some of their ability to move fresh air and oxygen into the body and get rid of waste. So, it’s important to prioritize lung health and not take it for granted. To keep your lungs healthy : Get regular checkups. Even if you aren’t sick, regular annual wellness exams can help to prevent serious illnesses. This is true for lung disease that often goes undetected until serious symptoms arise. During checkups, the doctors or providers will listen to your lungs and breathing. Exercise : Physical activity is good for your overall health. Exercise helps improve lung capacity. Breathing exercises can also boost your mood and help you relax. Don’t Smoke: Cigarette smoke is the major cause of lung cancer and chronic obstructive pulmonary disease (COPD) — including chronic bronchitis and emphysema. It also causes chronic inflammation in the lungs, which leads to chronic bronchitis. Over time, smoke destroys lung tissue and may even lead to cancer. It’s never too late to quit. Avoid exposure to pollutants : Pollutants include outdoor air pollution, chemicals used at home or in the workplace and radon. They can all cause lung disease or make it worse. Make your home and car smoke free. Avoid exercising outdoors on bad air days. Test your home for radon. Prevent illness and infection : Protect yourself from colds and other respiratory infections. Wash your hands with soap and water . Use alcohol-based cleaners as a substitute if you don’t have access to a sink. Get vaccinated against the flu . Ask your doctor if the pneumonia vaccine is right for you. If you get sick, stay home. Help protect the people around you by keeping your distance. Practice good oral hygiene. Brush your teeth at least twice a day. It can prevent germs from turning into infections. Sources: How Lungs Work , 2023; Protecting Your Lungs , 2023, American Lung Association Originally published 8/3/2018; Revised 2022, 2024AsthmaHealth and WellnessLung HealthRespiratoryhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/a-hug-only-takes-10-seconds-but-the-benefits-last-foreverMon, 29 Apr 2024 15:42:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5fa79582-e310-49ce-8107-77573541222dBCBSIL Connect TeamFun fact about hugs: They don’t just give you a warm, fuzzy sense of well-being — they can also be good for your health. It’s true. Hugging for just 10 seconds can boost feel-good hormones like oxytocin. Often called the “love hormone,” it fights stress chemicals and helps lower blood pressure. Looking for a good reason to hug someone? There are many. Hugs calm chaos. A good hug can help you feel calmer and less anxious, says Psychology Today . Are you stressed about work deadlines? Money woes? Family drama? Don’t carry that stress around. Hug it out. Hugs reduce inflammation. Inflammation is the body’s natural response to illness. It fights infection. Sometimes, it lasts when it isn’t needed. Chronic inflammation has even been linked to cancer, heart disease, diabetes and arthritis. Hugs protect your heart. Walking, eating a heart-healthy diet and cutting back on salt can all help your blood pressure levels stay in the healthy range. So can regular hugs. A good squeeze can even help lower your heart rate. Hugs boost your immune system. One study shows hugs shorten the common cold infection. Over a 14-day period, participants with colds each received a different number of hugs. People who got more hugs had less severe symptoms and shorter colds. Hugs soothe fears. A study on fear and self-esteem , shows hugging and touching greatly lower fears of death. The study notes that even if it’s just a stuffed teddy bear, hugging helps soothe a person’s fears. Well-hugged babies lead to well-adjusted adults. Can’t stop hugging your baby? Don’t worry. Research shows that babies who receive a lot of physical affection have a better chance of thriving. Hugs also help them develop better coping mechanisms as they grow up. There is no downside to hugging. Hugs are awesome. Sources: Science Confirms Hugs Can Ease Pain, Anxiety, And Depression , Science Alert, 2024; 4 Significant Physical Benefits of Hugging , Psychology Today, 2022; Foods That Fight Inflation , Harvard Health Publishing, 2024; Why Hugging Is Actually Good for Your Health, Cleveland Clinic, 2020 Originally published 1/12/2015; Revised 2019, 2022, 2024Helpful Tips about Heart DiseaseMental HealthHeart Health TipsHealth and WellnessHealthy MindStress Reliefhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/back-pain-not-aloneFri, 26 Apr 2024 14:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:1c20d1ea-caed-4b5c-92a7-694b8065cabdBCBSIL Connect TeamYou may have a dull ache in your back that just won’t go away. Or you may feel a sharp, sudden pain that stops you in your tracks. Either way, you want the pain to stop. Back pain can come from accidents, overuse and injuries like lifting something that’s too heavy, or even from carrying a heavy shoulder bag. Something as simple as bad posture or bending the wrong way can lead to back pain. Here are some important things to know about preventing and treating back pain. When to See the Doctor First you can try rest, hot or cold packs and an over-the-counter pain medicine. If nothing you do on your own seems to work, it may be the right time to see a doctor. Go to the doctor if: Your back pain has not improved with rest after a few days You have numbness or tingling in your back You have numbness in your hands or feet, a fever, trouble urinating or general weakness If you are in moderate to severe pain, be sure to stop exercising and doing other activities that make the pain worse until you can see your doctor. This will help you avoid making the injury worse. Most doctors will work you into their schedule if you are in serious pain. But if you don’t have a doctor or medical group you use regularly, you may need to go to an urgent care center instead. Most take walk-in patients. Don’t start with a trip to an emergency room. The cost is higher, and the wait to see a doctor may be much longer. How to Treat the Pain The addiction that can come with using strong pain drugs is a major concern. So most doctors will help you find other ways to treat your back pain. This could include physical therapy, stretches and core-building exercises, or even meditation. If you are overweight or out of shape, diet and exercise can help. If surgery is needed, talk to your doctor before the surgery about pain management. Be sure to discuss limiting the use of opioids. Start with Prevention One of the best ways to avoid back pain is through regular exercise and stretching. Being fit both strengthens your muscles and gives them support. Focus on exercises that strengthen your core muscles. A strong core helps with posture, makes it easier to lift heavy objects without straining your back and protects your spine. A diet that includes plenty of Vitamin D and calcium can also help keep those bones strong. The Mayo Clinic suggests three “smart” steps to prevent back pain: Stand smart: Keeping good posture can reduce stress on your back muscles. Sit smart: Try to make sure your chair has strong back support. And if you’re sitting for a long time, change your position or get up and walk around a little bit. Lift smart: Make your legs do the work when you lift something. Keep your back straight, bending only at the knees. And keep the load close to your body. You can’t change some reasons behind back pain, like age. But you can take steps to help. Lose weight: Extra pounds can cause stress and pain in the back. Treat illness: See your doctor about arthritis, infections and other health issues. Sources: Back Pain , National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2019; Back pain , Mayo Clinic, 2023 Originally published August 7, 2017; Revised 2020, 2024Health Conditions and PreventionHealth and WellnessBack PainMuscles and BonesJoint and Bone Healthhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/do-you-think-your-child-has-asthmaTue, 23 Apr 2024 11:37:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:bfe713b1-b92e-4d89-915e-ae1f31de1ff8BCBSIL Connect TeamIt can be upsetting when your child is struggling with a health issue. It's especially unnerving if your child seems to be struggling to breathe. We understand. More importantly, we're here to help you. Ask Yourself a Few Questions Is there a family history of asthma or allergies? Let your child’s doctor know if anyone in your family has  asthma or  allergies . Mention any food allergies, hay fever, hives and eczema. Children should be screened for asthma if they have: Breathing difficulties at night Respiratory infections Regular exposure to smoke Regular exposure to pet dander Coughing after running or crying Do you hear a high-pitched whistle or wheeze when your child has trouble breathing? Does your child cough often? Does your child become short of breath? Does he or she complain about troubled breathing or chest tightness? They can all be symptoms of asthma. When kids are five and older, doctors can diagnose and monitor asthma with the same breathing tests they use for adults. The tests measure how much air your child can quickly exhale. It’s an important sign of how well the lungs are working. Younger children may not be able to do these tests. Instead, asthma is more commonly diagnosed based on a repeat history of breathing problems from common triggers. Asthma is a chronic condition. Symptoms can flare up at any time. Still, there is a lot you can do to reduce flare-ups. Monitoring symptoms and following a personalized Asthma Action Plan can help most children do the fun things they enjoy. Find Your Child’s Asthma Triggers Triggers cause the lungs to overreact, but they aren’t the same for everyone. Often, triggers are allergens such as dust mites or pollen. They can also be cold or flu viruses. Exercise can trigger asthma. So can cigarette smoke and strong fragrances. Some common triggers like pets are year-round problems. Dry air and cold weather can be seasonal or location based. Knowing your child’s triggers and reducing exposure to them helps prevent asthma flare-ups. Your child’s doctor is your partner in diagnosing and treating your child’s asthma. The doctor will consider your child’s age, weight and abilities when developing a treatment plan. Follow a Treatment Plan Proper treatment can make a big difference in your child’s life. At home, your child may sleep better when symptoms are under control. They may miss fewer school days. On the playground and sports field, they may have more energy and be able to join in the fun. Keep in mind that regular follow-up visits are needed to make sure your child doesn’t outgrow his or her treatment. Sources: Childhood Asthma , Mayo Clinic, 2023; What is Asthma? , American College of Allergy, Asthma & Immunology; Types of Allergies, American College of Allergy, Asthma & Immunology Originally published: 6/29/2016; Revised 2022, 2024Understanding AsthmaHealth Conditions and PreventionAsthmaChildren’s HealthLung HealthTeen Healthhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/living-with-hypertensionThu, 18 Apr 2024 15:22:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:1659418b-cf0f-42bd-b503-527ea304e797BCBSIL Connect TeamNearly half of adults in the United States have high blood pressure — also known as hypertension. Only about one in four adults with high blood pressure have it under control. Are you one of them? Learning to manage your blood pressure can be lifesaving — literally. In 2021, high blood pressure was a primary or contributing cause of death in just under 700,000 Americans. The condition increases the risk for heart attack and stroke, the nation's leading causes of death. Often called a silent killer , high blood pressure doesn’t usually have any symptoms. That's why keeping an eye on your levels is so important. The best way to monitor blood pressure is to have it checked regularly and know what your numbers mean. What is high blood pressure? Blood pressure measures how hard blood pushes against the body’s artery walls. Arteries carry blood from the heart to other parts of the body. This pressure normally rises and falls throughout the day, but it can damage the heart and cause health problems if it stays high for a long time. Two aspects of blood pressure are measured: systolic and diastolic. Levels are categorized as follows: Normal: systolic less than 120 mmHg and diastolic less than 80 mmHg. Elevated: systolic 120 -129 mmHg and diastolic less than 80 mmHg. Stage 1 hypertension: systolic 130 -139 mmHg or diastolic 80 - 89 mmHg. Stage 2 hypertension: systolic 140+ mmHg or diastolic 90+mmHg Some risks factors contribute to high blood pressure. Certain lifestyle choices and behaviors affect blood pressure and raise it to dangerous levels. They include: Smoking Being overweight Lack of physical activity Eating too much salt in the diet Drinking too much alcohol (more than one to two drinks per day) Diabetes Take steps to help control high blood pressure. Get regular checkups and talk to your doctor about your blood pressure. Set a personal blood pressure goal. Check your blood pressure regularly. Ask your doctor if prescription medication is right for you. Follow your doctor’s instructions when taking any prescription. If you have side effects, don’t stop taking your medicine without asking your doctor. Be proactive and make lifestyle changes. Eat a healthy diet that is low in salt (sodium), fat and cholesterol. Maintain a healthy weight. If you’re overweight, talk with your doctor about a realistic weight-loss goal. Limit your alcohol intake and drink in moderation. Make physical activity a daily part of your life. If you smoke, quit. Fend off stress. Walk, meditate, try yoga or write in your journal. Remember, you’re not alone. Millions of people just like you are dealing with high blood pressure. Use these resources to learn more about ways to monitor and manage your blood pressure: Measure Your Blood Pressure Going to the Doctor Living with a Health Condition Sources: High Blood Pressure , Centers for Disease Control and Prevention, 2023; Facts About High Blood Pressure , Centers for Disease Control and Prevention, 2023; Know Your Risk for High Blood Pressure , Centers for Disease Control and Prevention, 2023; Changes You Can Make to Manage High Blood Pressure , American Heart Association, 2023 Originally published 3/13/2019; Revised 2022, 2024Living with Heart Disease and High Blood PressureBlood PressureHealth and WellnessHypertensionLiving with Hypertensionhttps://uat-bcbsil.telligenthosting.net/health-and-wellness/b/weblog/posts/can-you-outgrow-asthmaWed, 17 Apr 2024 11:24:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:267959d1-d1ea-4c24-9e4d-2072379f36dcBCBSIL Connect TeamYou can outgrow your shoes, your pants — even your teddy bear. Can you outgrow asthma? Unfortunately, the idea you can leave asthma behind when you’re an adult is mostly a myth. When Asthma Won’t Let Go Asthma is the most common long-term disease in children. Yet, it can affect people for their whole lives. While it’s true that some see their asthma fade as they grow older, many don’t. In some people, asthma may go away for a while only to reappear later. Sadly, asthma often reappears. Who Is at Risk? Doctors can’t easily predict who will see their asthma return or continue later in life. They do know certain factors make some people more likely to have asthma through their adult years. The Cleveland Clinic , reports people most likely to have asthma as adults include: Women Those who had asthma as children Smokers People allergic to dust mites Keeping Asthma Under Control Many of the same tips that help keep childhood asthma in check also work for adults. You can reduce the risk of asthma attacks by avoiding triggers that can make asthma worse, such as smoke. Here are a few tips to help avoid triggers: Use mattress and pillowcase covers to reduce dust mite allergens Keep indoor humidity between 35% and 50% to prevent mold Don’t let pets sleep in the bedroom You may not outgrow asthma, but you can manage it daily to enjoy an active life. Sources: Can Asthma Go Away? Healthline, 2021; Asthma , Cleveland Clinic, 2022; Most Recent National Asthma Data , Centers for Disease Control and Prevention, 2023 Originally published: 10/13/2016; Revised 2022, 2024Understanding AsthmaHealth Conditions and PreventionAsthmaChildren’s HealthLung HealthTeen Health