Michael J. Fox Brings Humor and Honesty to His Battle with Parkinson’S

total For Members of United Service Association HealthFor Health Care &wellness &wellness 2014 S PRI N G Writing His Own Script: Michael J. Fox brings humor and honesty to his battle with Parkinson’s

plus Your 5-Step Plan for Aging Gracefully

andNo Gym Required: Easy exercises to do at home total For Members of United Service Association HEALTHFor Health Care &WELLNESS &wellness [ cover story ]

SPRING 2014 Michael J. Fox Writing His Own Script: brings humor and Michael J. Fox honesty to brings humor and honesty his battle with to his battle with Parkinson’s plus Parkinson’s Your 5-Step Plan for Aging Gracefully page 10 andNo Gym Required: Easy exercises 6 8 to do at home

5426M_USAH_SP14.indd 1

3/27/14 3:40 PM

TOTAL HEALTH & WELLNESS Executive Director: M. Cranon Director of Operations: T. Barton Director of Operations: R. Davis Staff Support: C. Mangrum and B. Mayer Total Health & Wellness is published by United Service Association For Health Care. 9 16 18 This information is intended to educate the public about subjects pertinent to their health, not as a substitute for consultation with a personal physician. © 2014 Printed in the U.S.A. United Service Association For Health Care is 3 Spring Allergies? Breathe Easy with These Tips an organization that provides privileges and services that promote the health and welfare of its members. 4 Your 5-Step Plan for Aging Gracefully For more information, please contact: United Service Association 5 The Downside of Social Networking For Health Care P.O. Box 200905 Arlington, TX 76006-0095 6 4 Heart-Smart Ways to Revamp Your Recipes 800-USA-1187 8 Be Smart When Using Your Phone Editorial Advisory Board David S. Alkek, M.D., Clinical Professor of Dermatology, The University of Texas 9 Your By-the-Books Guide to Managing Arthritis Southwestern Medical Center, Dallas, TX Joseph D. Beasley, M.D., Director, The Institute of Health Policy and Practice, 13 Look What USA+ Members Are Saying! Amityville, NY Kathie Davis, Executive Director, IDEA Health & 14 Is Your Family Ready for a Natural Disaster? Fitness Association, San Diego, CA Sidney Friedlaender, M.D., Clinical Professor of Medicine, University of Florida, Gainesville, FL 15 Simple, Free Exercises—No Gym Required Charles M. Ginsburg, M.D., Professor and Chairman of Pediatrics, The University of Texas 16 Decoding Due Dates on Food Labels Southwestern Medical Center, Dallas, TX Susan Johnson, Ed.D., Director, Continuing Education, The Cooper Institute, Dallas, TX 17 The 5 Golden Rules of Living with Diabetes Julie Waltz Kembel, M.S., Ed., CHES, Education Director, Canyon Ranch, Tucson, AZ Don R. Powell, Ph.D., President and CEO, 18 Are You Hovering Too Closely Over Your American Institute for Preventative Medicine, Farmington Hills, MI Grown-Up Children? Charles F. Seifert, Pharm.D., Director of Clinical Pharmacy Services, Rapid City Regional Hospital, Rapid City, SD 19 Steady Bedtimes Bring Better Behavior Kathryn K. Waldrep, M.D., F.A.C.O.G., Medical City Dallas, Dallas, TX Arthur H. White, M.D., Medical Director, San 20 5 Easy Brain Boosters Francisco Spine Institute, Daly City, CA SPRING 2014 Cover photo: AP Photo/Stuart Ramson [ Healthy Living ]

Spring Allergies? Share Your Story! Breathe Easy with These Tips Do you have a story to tell about • Stay in air-conditioned buildings You’re not alone if spring finds you when pollen counts are high. Find a personal health sneezing. Seasonal allergies affect pollen reports for your area at the challenge? National Allergy Bureau website, 60 million U.S. adults and counting. www.aaaai.org/nab. We want to hear it! Here’s what you need to know to • Take over-the-counter medicines, manage spring allergies. such as antihistamines, decongestants, and nasal sprays. Ask the pharmacist what side effects to expect and which A Allergies and Asthma: medicines you should avoid, depend- Related Conditions ing on your medical conditions. Seasonal allergies are commonly referred to as hay fever. They cause the If these steps don’t help, talk with your body to overreact to airborne pollen and doctor or consider seeing an allergist. mold. Symptoms include sneezing, a Also seek medical care if you have new stuffy nose, and itchy, watery eyes. or severe breathing problems, such as In addition, about one in 14 Americans wheezing or chest tightness. Your has asthma, a chronic lung disease in doctor may suggest prescription which the airways swell and narrow. Most medicines or immunotherapy shots, asthma is allergic, meaning attacks are which reduce your body’s reaction to triggered by the same pesky particles as allergens over time. Ë allergies. Climate change may increase the prevalence of asthma, too—100 million more kids and adults worldwide are Each issue of Total Health & Wellness expected to get asthma by 2025. features a cover story about a celebrity’s personal health struggle. Don’t Sniffle in Silence Whether it’s Michael J. Fox’s fight to While allergies and allergy- find a cure for Parkinson’s disease, or induced asthma don’t have cures, you Robin Roberts’ battle against a rare can manage the symptoms. blood disorder, our members look to Try the following: these stories for insight and inspiration. • Assign yard work to a nonallergic family Now we’d like to hear your story. member. If you must Have you or a family member experi- mow, wear a mask. enced a serious health challenge? Would you like to be featured in our magazine? If so, we want to hear from you! Please email your story to Christa.Mangrum@ usahc.com, or submit it by mail to United Service Association For Health Care, P.O. Box 200905, Arlington, TX 76006-0095. Questions? Call our Member Services Department at 800-872-1187. If you are chosen, you may find yourself on the cover of Total Health & Wellness.

www.usahc.com 3 [ Healthy Choices ] Your 5-Step Plan for Aging Gracefully

Modern medicine has eliminated deadly diseases and extended the human life span.

A Unfortunately, many people spend 4 Eating a healthy diet. their older years coping with a Choose fruits and vegetables new set of chronic conditions, in an array of colors. Eat fish at including heart disease, diabetes, least twice a week. And cut back on and cancer. saturated fats and added sugars. But your last decades don’t have to consist of a slow, steady decline. Taking 5 Keeping your weight in check. steps to stay active and healthy can help Weighing too much or too little can you stave off illness. Just consider a harm your health. Talk with your recent study in the American Journal of doctor about the best weight for you Medicine. It found that older adults who and how you can maintain it. lived the healthiest lifestyles delayed disability by about eight years. The earlier you start a healthy lifestyle, Exactly how do you age successfully? the better—but it’s never too late. In one Doctors recommend: study, adults with an average age of 72 who made just one healthy change 1 N ot smoking. If you still light up, decreased their risk of becoming disabled quit. This can help your health more in the next two years. Those who than almost any other action. adopted a few new habits reaped even bigger rewards. Ë 2 Staying active. Your goal: two hours and 30 minutes of moderate movement per week. If you haven’t exercised for a while, check in with your doctor. Making Fitness Fun Then start slowly by walking, swimming, dancing, or gardening. Make it Looking for some new ways to stay fit something you enjoy, and gradually and active? Add a little variety to your add time or difficulty to each session. fitness program. The U.S. Department of Agriculture suggests trying these activities: Take a class in martial 3 Limiting alcohol use. Stop at arts, dance, or yoga. Play a round one drink per day. You probably of golf whenever you can. Go shouldn’t drink at all if you have a canoeing, rowing, or kayaking. physical or mental health problem Play racquetball, tennis, or or are taking certain medications— squash. Go downhill talk with your doctor. or cross-country skiing. Take a nature walk.

4 Total Health & Wellness Spring 2014 [ healthy Living ] The Downside of Social Networking

“Like” it or not, Facebook is a part of everyday life for not just millions, but billions of people around the world.

Update Your Mental Health Profile You don’t need to completely unplug to avoid the possible downside of social networking. Just follow these suggestions and strike a healthy balance between Internet life and real life.

• Set a limit: It could be 30 minutes or it could be two hours, but keep your Internet use at home to a set time. Use the extra minutes to go for a walk or ride your bike.

• Check yourself out: Another study found that people who looked at their own Facebook profiles actually boosted their self-esteem. Take some time to look back on your happy memories when you A Facebook is used to keep in touch only that but spending hours catching get a chance. with friends, tell people about up online leaves you little time to get events, and share in the latest out and exercise. Regular exercise is • Keep track of use: You might be Internet trends. But despite all the known to boost your mood and give you surprised how much time you actually cute cat pictures and uplifting videos a sunnier outlook on life. spend online instead of working out or going around, one study shows that this The 82 people who participated in the engaging in other hobbies. Keeping a social networking site may be making study were contacted by researchers five log can help you see the difference. people feel worse about themselves. times a day for two weeks to check on their mood and their Facebook usage. • Take it offline:Chatting with friends What’s on Your Mind? The findings were stark. The more and posting comments to their Facebook profiles show off only one side people logged on to Facebook, the more Facebook pages is great, just don’t let of someone’s life—usually the best side. likely they were to report feeling that replace real interactions with Comparing your own life with the unhappy at any given time. And over people. Schedule some time to spend carefully crafted facade of your friends’ the course of two weeks, the most with your friends and family—you Facebook pages can leave you feeling frequent users reported feeling less could even set up a Facebook event to inadequate, the report suggests. Not satisfied with their lives. organize your get-togethers! Ë

www.usahc.com 5 [ Healthy Eating 101 ] 4 Heart-Smart Ways to Revamp Your Recipes

The foods you eat play a big role in keeping your heart healthy. Here’s how to put the latest research into practice at your dining table.

1 Replace red meat with a few ounces of make up almost 70 percent of the study found that folate—a B vitamin fatty fish, such as salmon. Research American population—should eat only plentiful in leafy greens, oranges, and suggests that eating about 8 ounces of 1,500 mg or less of sodium each day. beans—helped women prevent high fatty fish per week cuts the risk of Other adults should aim for 2,300 mg blood pressure. dying of heart disease. The oil in fish or less. This is the amount contained in may steady the heart’s rhythm and about 1 teaspoon of table salt. 4 Cook with olive oil instead of butter lower triglycerides—a blood fat linked or polyunsaturated vegetable oils, such to heart disease. 3 Packing a lunch? Steer clear of most as corn oil. Olive oil can lower LDL, processed foods, which are high in or “bad,” cholesterol and boost HDL, 2 Season food with herbs and spices, sodium. Instead, include plenty of or “good,” cholesterol. Ë rather than salt. Eating too much fruits and vegetables. For your heart’s sodium ups the chances of developing sake, you might want to choose high blood pressure, a major risk potassium-rich ones, such as leafy factor for heart disease. Older adults, greens, grapes, and carrots. While African-Americans, and people with sodium can raise blood pressure, high blood pressure—who together potassium helps lower it. Plus, a new

6 Total Health & Wellness Spring 2014 Snack Attack? Try These Spinach-Stuffed Sole Guilt-Free Treats

You know the feeling. You’ve just arrived home from work, or you’re curled up on the couch watching a movie. Suddenly, the urge for a snack hits you hard. But there are better options to choose besides ice cream or chips.

Intelligent snacking can actually add nutrients to your diet while quelling hunger pangs. With these smart swaps, you can indulge your craving for sweet, crunchy, or salty items.

If you crave: Potato chips and onion dip Try: Hummus or tzatiki dip, made by Fast, Fabulous Fish mixing plain yogurt, olive oil, garlic, and Looking for a quick, heart-healthy meal? Make fish a regular part of your spices. Pair it with veggies such as diet. Rich in omega-3 fatty acids, fish can help lower triglyceride levels and carrots, tomatoes, celery, and cucumber. blood pressure. The American Heart Association recommends eating fish at least twice a week. Here’s a tasty, nutritious dish to get you started! If you crave: A candy bar Try: A pre-packaged oat, fruit, and Ingredients: granola bar with 18 grams of carbs or Nonstick cooking spray 1 clove garlic, minced less. For even more filling protein, top 4 ounces of light Greek yogurt with 1 tsp. olive oil 1½ lb. sole fillets or other white fish 2 tablespoons of a low-fat granola blend. ½ lb. fresh mushrooms, sliced 2 tbsp. sherry ½ lb. fresh spinach, chopped 4 oz. (1 cup) part-skim mozzarella If you crave: Cheesy or buttery popcorn ¼ tsp. crushed oregano leaves cheese, grated Try: A handful of dry roasted or raw nuts, such as walnuts, almonds, or 1 Preheat oven to 400 degrees. pistachios. 2 Coat a 10-by-6-inch baking dish with nonstick cooking spray. 3 Heat oil in skillet and sauté mushrooms for about three minutes or If you crave: Tortilla chips and salsa until tender. Try: Dipping endive leaves into avocado- 4 Add spinach and continue cooking for about one minute or until cucumber dip. Make this faux guaca- spinach is barely wilted. Remove from heat and drain liquid into mole by mashing one-quarter of an prepared baking dish. avocado with half a chopped pickling 5 Add oregano and garlic to drained sautéed vegetables. Stir to mix cucumber, a tablespoon of fat-free sour ingredients. cream, a half-teaspoon of lime juice and a pinch of dried mint, salt, celery seeds 6 Divide vegetable mixture evenly among fillets and place in center of and black pepper. Ë each one. 7 Roll each fillet around mixture and place seam side down in prepared baking dish. 8 Sprinkle with sherry, then grated mozzarella cheese. Bake for 15 to 20 minutes or until fish flakes easily. Lift out with slotted spoon.

Yield: 4 servings. Serving size: One fillet roll Per serving: Calories: 273, Total fat: 9 g, Saturated fat: 4 g, Sodium: 63 mg, Total fiber: 2 g, Protein: 39 g, Carbohydrates: 6 g

www.usahc.com 7 [ Healthy Choices ] Be Smart When Using Your Phone

Many of us feel we can’t live without our smartphones and other mobile devices. But depending on where you are and what you’re doing, using your smartphone might be pretty dumb.

Strains on Your Body Overtexting with our thumbs has led to a disorder variously called BlackBerry thumb, iPhoneitis, and texting thumb. These new names describe what is essentially thumb tendinitis. Constant texters with achy hands and wrists have also been diagnosed with carpal tunnel syndrome. To limit these problems, the American Physical Therapy Associa- tion suggests: • Taking frequent breaks from typing on your smartphone • Writing fewer and shorter messages • Using all your fingers to type instead of just your thumbs

Strain on your eyes can also occur after prolonged use of your smartphone, resulting in eye discomfort, headaches, dry eye, double vision, and blurred vision. These health hazards may not be enough to make you toss your smartphone, but knowledge of these dangers can help you exercise caution and A A growing body of research shows kill three Americans and hurt 66, good judgment in using all your that using your smartphone could according to the Centers for Disease mobile devices. Ë put you at risk. You may endanger your Control and Prevention. But you can also safety by using a smartphone while driving become distracted while walking. or walking, or your health by causing wear Researchers at the University of and tear on your thumbs or eyes. Washington observed 1,100 pedestrians cross 20 busy Seattle intersections. About Dial D for Distraction three out of 10 pedestrians were dis- Take the Pledge A lot of us ignore warnings—and even tracted electronically: 11 percent were Ending distracted driving starts with laws—against texting or talking on the listening to music, 7 percent were you! Visit www.distraction.gov to phone while driving. Yet every day, car texting, and 6 percent were talking on make the pledge to commit to crashes linked to distracted cellphone use the phone. distraction-free driving today.

8 Total Health & Wellness Spring 2014 [ healthy Living ] Your By-the-Books Guide to Managing Arthritis

In a truly comprehensive medical encyclopedia, you’d find more than 100 conditions under the word arthritis. But many people with arthritis have one of two diseases: rheumatoid arthritis or osteoarthritis.

A some arthritis symptoms—such What Are the Treatments? as pain and stiffness around one • Medications called disease-modifying or more joints—seem similar. But antirheumatic drugs can slow down the the causes and treatment differ. Con- joint damage that is caused by RA. They sider this your summary entry on how work best when you start them early, so to know which condition you have and it’s important to seek treatment as soon how to cope. as you notice signs of arthritis. Your doctor will closely monitor how well What Is It? you’re doing on the drugs and watch • Rheumatoid arthritis (RA) occurs for side effects, such as infections. when your body’s own immune • Pain medications can soothe aches system begins attacking your joints. and reduce swelling in OA. If you’re Along with joint pain, you may heavy, losing weight can often reduce experience fatigue, a low-grade fever, symptoms. Your doctor can give you and weight loss. shots to relieve severe cases or suggest • Osteoarthritis (OA) happens when surgery to replace all or part of a the cartilage and other tissue cush- damaged joint, such as a knee or hip. ioning your joints wear down with time and use. What Everyday Activities Might Help? Why Do I Have It? • Moderate, consistent exercise can • Doctors don’t understand why some relieve pain and improve your life if people develop RA and others don’t. It you have either type of arthritis. Talk affects more women than men. with your doctor about the best Hormones and genes may play a role. program for you. Many people find • OA may run in families. But getting relief—and joy—in recreational and older, being overweight, injuring leisure activities, including garden- your joints, or having a job that ing, swimming, and dancing. involves repetitive motion increase your risk. What’s the Bottom Line? • Though knowing the basic definitions Who Should I Talk To? can help, everyone handles arthritis • If you have signs of arthritis, talk differently—you might not have a with your primary care doctor. He or textbook case. Working with your she may refer you to a rheumatologist— doctor on a treatment plan can help you that’s a doctor with special training in reduce pain, protect your joints, and arthritis and related conditions. live an active life despite arthritis. Ë

www.usahc.com 9 [ cover story ]

Writing His Own Script: After decades of making us laugh, the actor now inspires with his focus on fighting Parkinson’s. Michael J. Fox e welcomed him into our living movements, unusual stiffness, and difficulty walking. rooms week after week through Treatment options, such as medications, are available to the television sitcom Family Ties. help control symptoms. But they often become less effective He changed our mind-set—and with time, and experts are still searching for a cure. our culture—with the movie Back to the Future. And he’s been a Wcomedic force in Hollywood for decades. Taking His Battle Public Many Americans grew up with the television and movie Together, Fox and Pollan dealt privately with his Parkinson’s characters brought to life by Michael J. Fox. In fact, the actor diagnosis for about eight years. During that time, Fox built a career on making us laugh. And his down-to-earth continued his acting career, taking on the role of Mike personality connected with us, making us feel like he could be Flaherty on the popular sitcom Spin City. But in 1998, Fox a close friend, despite his stardom. publicly announced that he had the disease. Two years later, Although Fox continues his successful acting career today— as his symptoms progressed, he stepped down from his more than 30 years since we first met him as Alex P. Keaton television role to devote himself to his health and focus his on Family Ties—our relationship with him has changed a efforts on finding a cure. little. He still makes us laugh, yes. But his open battle with “People always ask me if I say to myself, ‘Why me?’ And I Parkinson’s disease has inspired us, too. After all, it’s hard not tell them, ‘Why not me?’ ” Fox says of his diagnosis. It’s this to respect someone who is willing to put the challenges of a passion for life, and his unwillingness to let his illness very visible illness at center stage. consume him, that has propelled him as a leader in the fight against Parkinson’s disease. A Shining Star After struggling as a young actor in Hollywood—reportedly Fighting for a Cure surviving on macaroni and cheese—Fox got his big break in In 2000, soon after leaving Spin City, Fox launched The 1982 on Family Ties. He quickly became a household name, Michael J. Fox Foundation for Parkinson’s Research, a known for his attractive smile and sly humor. He met his future wife, actress Tracy Pollan, on the set. And his television role earned him multiple Emmy Awards “If it’s important work on Parkinson’s, and a Golden Globe. Unlike many young TV stars, Fox’s appeal we’re doing it.” didn’t fade. He continued to grow into other —Michael J. Fox roles, and his television success launched him onto the big screen. Fox appeared in more than a dozen movies, including Teen Wolf, the Back to the nonprofit organization with a mission to help find a cure for Future trilogy, Doc Hollywood, and many others. Parkinson’s disease. The tagline on the foundation’s website But as fans continued to rely on Fox for his sharp acting states: “Our challenges don’t define us. Our actions do.” It and quick wit, he was dealing with personal struggles behind seems as if Fox is living proof of that. the scenes. Working on the set of Doc Hollywood, Fox began Fox has evolved into a fierce advocate for people living with sensing that something wasn’t right with his health when he Parkinson’s. His foundation has become a go-to organization, noticed his finger twitching. In 1991, at age 30, Fox was described by the New York Times as “the most credible voice diagnosed with Parkinson’s disease. on Parkinson’s research in the world.” Fox has also testified several times before the U.S. Senate, An Unpredictable Disease personalizing the disease and advocating for federal support Parkinson’s is a chronic, degenerative neurological disorder. for research. Along the way, he has written three memoirs But it affects every person differently. And it’s difficult to describing his life with Parkinson’s, doing so with his signa- predict how it will progress. Although the disease is anything ture optimism and humor. Lester Cohen/WireImage; ABC via Getty Images (inset) but typical, symptoms often include tremors or uncontrolled “We have been assured of one thing, we in this [Parkinson’s] Michael J. Fox www.usahc.com 11 [ Cover story ]

don’t let anyone write the script for us.” Although The Michael J. Fox Show is no longer airing, Fox isn’t sitting around. He continues to run his foundation and, together with Pollan, has four children. And he hasn’t given up acting. Fox is scheduled to appear as a guest on other prime-time television shows. Thank goodness. It would be lonely in our living rooms without him. Ë

A Foundation of Hope

The Michael J. Fox Foundation for Parkinson’s Research has set its sights on finding a cure for Parkinson’s disease. And it doesn’t plan to stop until it’s achieved that goal. Since its launch in 2000, The Michael J. Fox, wife Tracy Pollan, daughter Esmé Annabelle Fox, and son Sam Fox Michael J. Fox Foundation has been at attend the 2013 A Funny Thing Happened On The Way To Cure Parkinson’s event, benefitingT he Michael J. Fox Foundation for Parkinson’s Research, at The Waldorf the forefront of medical research, Astoria on November 9, 2013 in New York City. (Photo by Mike Coppola/WireImage) granting an astounding $400 million to speed a cure for Parkinson’s disease. Today, The Michael J. Fox Foundation community—for the short-term future character, loosely based on Fox’s own for Parkinson’s Research is the largest anyway, we’re going to wake up every life, put his symptoms in full public view. nonprofit funder of Parkinson’s drug day and we are going to have Parkinson’s. “One of the things I love about the development in the world. In addition But there’s so much else to do,” says Fox. show is that it gives me the opportunity to furthering pharmaceutical advances, These words are inspiring. But the real to tell people who have disabilities, or funds raised by the foundation are helping researchers identify genetic links lesson is in Fox’s actions. In addition to different challenges that they deal with, to the disease, create a Parkinson’s his fight for a cure, he has continued his that you can step back into life. You can vaccine, develop state-of-the-art brain passion for acting, despite tremors and be a part of life,” said Fox. “You just imaging techniques to enhance diagno- other visible symptoms of the disease. He have to allow for the facts of your sis, and much more. appeared as a regular guest on popular situation. Instead of hiding that or being According to Fox, “If it’s important television programs, including Boston in denial about it, put it out there. That’s work on Parkinson’s, we’re doing it.” Legal, Scrubs, The Good Wife, and others. what I’m doing.” He continues, “In every aspect, I have Then, surprising many with his Like many television sitcoms, been blessed with the opportunity to tenacity, Fox jumped back into full-time however, the show wasn’t picked up for work toward leaving an impact on the acting by taking on a very visible regular a second season. But it was well-received, world and on the lives around me, and TV series role. earning Fox a Golden Globe nomination. to be a partner in the critical research It also gave all of us a little nudge to for answers.” Putting Himself Out There embrace life’s opportunities, despite our In 2013, Fox returned to network circumstances. To learn more or get involved in television on The Michael J. Fox Show as “My experience is that I look for the The Michael J. Fox Foundation for Mike Henry, a newscaster and family positive in life. I look for what makes me Parkinson’s Research, visit man with Parkinson’s disease. The laugh,” Fox says. “It’s important that we www.michaeljfox.org.

12 Total Health & Wellness SPRING 2014 [ healthy members ]

Look What USA+ MEMBER FEEDBACK Members Are Saying!

Membership in USA+ provides access to benefits and services that serve a variety of member needs, including medical benefits, 24/7 access to medical advice, comprehensive lab testing, dental and vision benefits, term life, and other lifestyle benefits.

A We’ve highlighted just a few of once each year to major clinical labs treatments, X-rays and lab tests, drugs, our popular benefits below— across the U.S. for these important nursing care, physical therapy, and more. along with great comments from blood tests, at no charge for each your fellow USA+ members. enrolled member and the member’s “I am very pleased to say that the spouse, if enrolled. claims are taken care of quickly and CallMD timely. I have not had any problems Our CallMD benefit saves you time and “This is very nice. Blood work can be paying my bills. I have been in the money that might otherwise have been so expensive. Thank you.” program for three years and like it spent in a physician’s waiting room or —P. Todd, Complete Advantage Member very much.” office. Use the toll-free CallMD number —C. Scott, Secure Advantage Member to connect with a nurse and, ultimately, “When having my annual physical, with a physician, who will discuss my doctor orders blood work to be “This program has been a blessing for symptoms with you and, where allowed done, and having this benefit fulfills me. I cannot say enough good things by law, possibly write a prescription for that part and is no cost to me! It’s about it and what it has meant for my non-narcotic or noncontrolled medica- simple, easy, and well worth having!” health. Keep up the good work!” tions at any time of day or night. —N. Wiegel, Secure Advantage Member —E. Pierce, Secure Advantage Member “Everything is A Plus! Prescriptions “I used DirectLabs for a complete “We have three young boys, so our A+ and CallMD A+.” blood workup to detect any health primary health concerns are not —S. Hibbs, Secure Advantage Member problems. I would recommend anyone disease, but accidents. Since buying to have this done free of charge with this policy, we’ve had broken bones “Like the idea of sending requests by USA+ Health Care.” and stitches, and the coverage has email before I go to see my doctor.” —B. Patterson, Complete been stellar with very minimal hassle. —H. Delgado, Secure Advantage Member Advantage Member USA+ comes through for us every time. By far, the best company we’ve ever DirectLabs Excess Medical Accident Benefit dealt with in the health insurance A simple blood test could save your life. Our Excess Medical Accident benefit industry. Thank you!” That’s where our Comprehensive provides up to $10,000 (minus a $100 —J. McMeekin, Group Health Wellness Exam comes in. This extensive deductible) for Usual and Customary Connections Member blood workup includes a complete blood Covered Expenses that result directly count, liver profile, kidney panel, from an accidental injury, as long as the thyroid panel, lipid profile, bone and expenses are not covered under certain Share Your Success Stories We value your comments on our ser- minerals profile, fluids and electrolytes existing insurance that a member may vices. Please keep them coming! Email profile, and diabetes screening. This have. Members can use this benefit for a [email protected] or call exam typically costs more than $500. variety of expenses, including emergency our Member Services Department at However, DirectLabs provides access ambulance service, hospital, doctors’ 800-872-1187 to share your stories.

www.usahc.com 13 [ Healthy Choices ] Is Your Family Ready for a Natural Disaster?

Preparing ahead for an emergency, such as a fire or severe weather, can mean the difference between coping with disaster and falling victim to it.

food, and prescription and over-the-counter medications you may need. Other recommended items include a flashlight and batteries, a first aid kit, a battery-powered radio, and sanitation supplies, such as moist wipes.

When It’s Time to Go • Take an emergency supply kit that contains water, food, and medical and safety supplies, such as matches, candles, flash- lights, clothing, and bedding. • Take your pets and pet food, but understand that only service animals may be permitted in public shelters. • Call or email your out-of-town contact and tell the person where you’re going. • Shut off water, gas, and electricity. If you turn off the gas, a professional must turn it back on. Don’t do this yourself. A Make a family plan so that you’ll all know exactly • Leave a note telling where you’re going and how you can be what to do in an event such as a fire, flood, tornado, contacted. hurricane, or earthquake. Decide where to go, what to take, • Check with neighbors who may need help or a ride. and how you’ll contact one another. • Lock your house.

Think It Through When disaster strikes, having a plan, being prepared, and using Include in your plan: common sense and good judgment can help you and your loved • An evacuation route to an emergency shelter ones survive, and then put your lives back together. Ë • Meeting places both right outside your home and out of the neighborhood • Contact information for an out-of-town friend who can help For more emergency-preparedness tips and information, visit www.ready.gov. reunite separated family members • Steps to provide care for older adults or those with special needs • Pet care

Also become familiar with emergency plans at work, school, and Take the Essentials other places your family spends time. If you need to evacuate, take copies of important family Gather Emergency Supplies papers, such as birth, marriage, and death certificates. In Store disaster supplies in a plastic tub or container in a place that’s addition, take with you prescriptions, health and insurance information, and bank account and credit card numbers. Also easy to get to. Include a three-day supply of water, nonperishable bring keys, driver’s licenses, passports, and work ID badges.

14 Total Health & Wellness SPRING 2014 [ healthy Living ] Simple, Free Exercises— No Gym Required

Who says you need a health club membership to get a good workout? Boost your fitness level with these essential moves.

A you can improve your fitness, apart. Walk your feet backward, strength, and flexibility right in pushing your hips back while lowering the comfort of your own home. Try your upper body until your torso these targeted moves to turn your living stretches parallel to the floor. Then try room into a fitness facility. the supine pigeon: Lie on the floor with your head on a pillow. Cross your left For the healthy but time-crunched: leg over your right with your ankle at the squat thrust. This tough total- your knee and place your right foot on body exercise works your arms, legs, and the couch. Hold each pose for one to core while getting your heart pumping three minutes, or as long as you feel hard. Start standing up. Squat down and comfortable. place both hands on the floor. Jump your legs back into a plank position, then back For everyone: push-ups. up to your hands before standing up Modifications make this classic again. Boost the intensity with a single strengthening move fit for any jump between repetitions or a push-up exerciser. For the traditional from the plank pose. version, place your hands shoulder-width apart in a For the actively aging: the infinity plank position. Then bend walk. Moves that boost balance gain your elbows and lower until importance during your golden years. your chest or chin touches Do a short warm-up of walking in the floor before pushing place. Then stride briskly in a 6-foot back up. To make it easier, circle to your right, then to your left, so stand up and push against that eventually you forge a path that a wall or counter. Or resembles a figure eight. Once you’ve bump up the difficulty got the hang of it, try variations like by bending one knee increasing your speed, walking heel to and crossing it to the toe with no space between your feet, or opposite shoulder as walking backward. you lower. Start by seeing how many For the highly stressed: couch- you can do in based yoga. Gentle, restorative poses 30 seconds, then lengthen your muscles and relieve work up to a tension. For the modified downward minute. Ë dog, place your hands on the edge of the sofa and stand with feet shoulder-width

www.usahc.com 15 [ Healthy Choices ] Decoding Due Dates on Food Labels

How to make sense of those confusing terms—from Use by to Expired by—found on food products.

• Promptly refrigerating or freezing them when you get home • Bagging meat and poultry separately from other groceries • Keeping products like eggs in the coldest part of the fridge—not the door Ë

Find more home food safety tips from the Academy of Nutrition and Dietetics at www.homefoodsafety.org.

Check the Temperature When Cooking Meat

Thoroughly cooking meat and poultry will kill bacteria and other germs that cause food poisoning. This is espe- cially important with poultry, which is more likely than other foods to carry A According to Federal law, only best when purchased before this date, dangerous organisms. Ground beef is infant formula must be stamped but you can safely consume it afterward. also risky because it can pick up with an expiration date. “Use by” or “Best if used by”: But some • To bacteria during processing. states require dates on other foods, too. enjoy an item’s best texture and flavor, Think of the meat thermometer as And even when dates are not required, eat it before this date. However, the food your defense against food poisoning. manufacturers often choose to print them may remain safe for a while longer. First, make sure it’s clean. Then, insert on milk, eggs, and other products. • “Expired by”: If you haven’t used food it 1 to 2 inches into the thickest part of The problem? According to a report by this date, throw it out. Check this the meat. Don’t let the thermometer from Harvard University and the Natural date closely at the store—no law bans the touch any bones. Resources Defense Council, manufacturers sale of expired products. How hot should meat or poultry be? use unclear terms that confuse consumers. The USDA recommends that hamburg- Think Beyond the Calendar ers should be cooked to 160 degrees and hot dogs should reach 165 degrees. Learn the Label Lingo Regardless of expiration dates, fresh foods Chicken breasts should be cooked to To understand the dates you see on can harbor bacteria if you handle them 165 degrees. Steaks and lamb or pork products on your supermarket’s shelves, improperly. Keep perishables safe by: chops should reach 145 degrees, and follow this guide: • Buying them toward the end of your then be allowed to sit for three minutes • “Sell by”: This date tells stores how shopping trip so that they spend less time before serving. This three-minute rest long to display a product. Food may taste unrefrigerated time kills any remaining bacteria.

16 Total Health & Wellness Spring 2014 [ healthy Living ] The 5 Golden Rules of Living with Diabetes

early, you also need regular foot, eye, If you have diabetes, take these five and dental exams, along with blood essential rules to heart. pressure checks and cholesterol and urine tests.

A These are the most important 5. Build your coping skills. Manag- things you should focus on to ing diabetes can be overwhelming, stay healthy, feel your best, and and most people benefit from extra prevent diabetes complications. help. Consider joining a support group or enlisting the help of a 1. Take diabetes seriously. It’s a diabetes educator. Try to keep a serious disease, but you can learn to positive attitude and take a problem- manage it. Your doctor or health care solving approach to bumps in the team can help a lot, but you’re the road. These tactics can all help you MVP—Most Valuable Player—on your cope better and stick with your team. So commit to learning about treatment. Ë diabetes and taking steps to manage it.

2. Embrace a healthy lifestyle. Eating a healthy diet helps control blood sugar and prevent complications. Regular exercise, like walking, also helps keep your blood sugar in your target range. And when your blood sugar is controlled, you’ll feel better and have more energy.

3. Practice self-care. Your body needs extra TLC when you have diabetes, so daily routines are important. Take your medications as prescribed. Brush and floss your teeth daily. Keep your skin clean and dry and check your feet daily for cuts or sores. And test your blood sugar as recommended by your health care provider.

4. Get regular medical care. At least twice a year, your doctor needs to check that your medication is working and adjust it as needed. To prevent and catch complications

www.usahc.com 17 [ Healthy Choices ] Are You Hovering Too Closely Over Your Grown-Up Children?

It’s natural to continue caring for your kids once they’ve flown from the nest. But are you a helicopter parent?

A trying to retain too much control of college-age children can have unintended negative effects. Young adults with so-called helicopter parents are more likely to be depressed and less likely to be satisfied with their lives, according to a recent study in the Journal of Child and Family Studies. Teens and young adults do need their parents—but they also need autonomy and the freedom to test their own knowledge and skills. There’s a fine line between providing support and smothering. If you agree with more than one of the below statements, you may have crossed it.  I monitor my child’s diet and exercise schedule.  If my child received a low grade I thought was unfair, I would call the professor.  I would intervene if my child had problems with a roommate.  I always need to know where and with whom my child is spending time.  When my child comes home to visit, I insist on a curfew.  I played a major role in choosing my child’s college major.

These types of parenting behaviors contribute to depression by depriving young adults of the ability to make their own Red Flags for Depression choices, the study authors note. In contrast, a more hands-off parenting style helps kids feel more confident in their abilities Even teens and young adults with the most supportive and accomplishments, while also improving parent-child parents can experience depression. Watch for these relationships. These do’s and don’ts can help you provide warning signs: encouragement while still fostering independence: • Feelings of sadness, anxiety, or helplessness that don’t • Don’t step in to shield your child from consequences. subside • Trouble concentrating or making decisions Adulthood requires taking responsibility for one’s actions. • Difficulty sleeping For instance, skipping class results in bad grades and falling • Changes in eating habits behind on bills means paying extra fines. • Loss of interest in things he or she used to enjoy • Do provide advice on making a budget and monitoring • Headaches, cramps, digestive problems, or other finances. Share such tips as how to save money on groceries. unexplained aches and pains • Don’t make decisions for your child, such as where he or she will live or work. And don’t intervene in personal disputes. If you spot these signs, encourage your child to make an • Do call and visit regularly, and stay alert for signs of serious appointment with a college counselor or other mental problems, like homesickness and depression (see sidebar). Ë health professional.

18 Total Health & Wellness Spring 2014 [ healthy Living ] Steady Bedtimes Bring Better Behavior

As a parent, the biggest struggle of your day may come right at the end. But regular bedtimes have big benefits.

A Few toddlers or preschoolers • Toddlers should get 12 to 14 hours • Developing a calming nighttime ritual. want to go to bed. That goes double total each day Start with a bath, then toothbrushing, if they have older siblings who stay • Preschoolers can skip naps, but should then a story or song. After age 1, allow awake later. But a new study suggests snooze 11 to 13 hours per night your child to take a favorite blanket, standing strong through this epic battle • School-age kids need about 10 or doll, or stuffed animal to bed. pays off. Kids who have a regular 11 hours • Offering older kids options—for bedtime tend to have fewer behavioral instance, a choice between two books problems. Snoozing on a schedule cuts What’s more, consistent sleep patterns or songs. But keep things contained. down on many types of poor conduct, keep kids’ natural rhythms intact. Their The entire bedtime process should last from hyperactivity to trouble getting internal clocks crave routine and can’t no more than 30 minutes. along with peers. adapt to constant shifts. That’s another • Banishing electronics from the reason irregular bedtimes can lead to bedroom. In another recent study, The Bedtime-Behavior Link acting out. having a TV or computer nearby Growing brains—including the regions interfered with kids’ rest. that control social habits—and bodies Help the Sandman Arrive on Time need sleep to develop properly. Regular In the study, the benefits added up over If your child strongly resists sleep, wakes bedtimes increase the odds your child the years. Kids who had regular up frequently at night, or has behavioral will get a good night’s rest. While adults bedtimes from ages 3 to 7 behaved best. problems during the day, talk with your can get by on seven to eight hours: But don’t despair if you currently pediatrician. Your child might have a • Newborns sleep 10 to 18 hours follow a more flexible timetable. sleep disorder that could improve with • Infants require nine to 12 hours at Starting a schedule at any time treatment. Ë night, plus naps improved kids’ temperaments. Do it by: • Keeping the same bedtime each night, even on the weekends. Pick one that allows your child to get adequate rest.

www.usahc.com 19 PRSRT STD U.S. Postage 2221 East Lamar PAID Suite 900 United Service total Arlington, TX 76006 Association For Health Care www.usahc.com Healt&wellnessh

Articles in this magazine are written by professional journal- ists or physicians who strive to present reliable, up-to-date health information. Our articles are reviewed by medical professionals for accuracy and appropriateness. No magazine, however, can replace the care and advice of medical professionals, and readers are cautioned to seek such help for personal problems. 5426M

5 Easy Brain Boosters

You can’t cure Alzheimer’s disease—but you can take steps that may keep your brain healthier and lower your risks for illnesses that harm memory and thinking.

A While there are no guarantees, the ships that include emotional support. Alzheimer’s Association and other What kinds of social activities can sources offer the following engage you mentally and physically? suggestions. The more of these steps Examples include volunteering, you take, the better they may work. playing cards, traveling, and working on behalf of a cause. 1. adopt a Brain-Healthy Diet A diet that supports brain health is 4. Be Mentally Active rich in fruits, vegetables, whole Keeping your brain active every day grains, fish, and legumes, with only may help you build a reserve of brain moderate alcohol intake. Dark- cells and connections among them. To skinned fruits and vegetables offer do so, be a lifelong learner. Stay curious. high levels of brain-healthy antioxi- Read and write. Take adult education dants. Cold-water fish, such as salmon courses. Attend lectures and plays. Try and trout, offer beneficial omega-3 your hand at crossword puzzles and fatty acids. Look for foods that are other brain-stretching games. low in fat and cholesterol, which can clog arteries. cling, gardening, yoga, and tai chi, 5. Be Heart-Smart done for 30 minutes a day, seems to help Maintaining a healthy heart seems to 2. Be Physically Active protect the brain. keep the brain healthy, too. Add these Regular exercise and physical activity behaviors to the brain boosters above: help maintain the brain’s blood supply 3. Be Socially Active • Don’t smoke. and promote the growth of new brain Staying social appears to protect people • Maintain healthy blood pressure, cells. Staying fit also reduces the risk from dementia. Socially active people cholesterol, and blood sugar levels. for heart attack, stroke, and diabetes— take part in sports, cultural pursuits, • Maintain a healthy weight. Being obese independent risk factors for dementia. and similar activities with others while in middle age can double your risk for Aerobic exercise, such as walking, bicy- maintaining close personal relation- Alzheimer’s later in life. Ë