TouchBase Spring 2012

TouchBase
SPRING 2012
Road Running
Try these techniques
from barefoot runners
page 3
What Do You Know
About Aspirin?
exercise:
Safety tips for kids
and adults
page 5
(
Your Fit
Family
Making healthy choices
together is a smart move
page 6
)
HealthLines
TouchBase is a biannual
publication of SummaCare, Inc.
We welcome your ideas and
suggestions for future issues.
Please contact our Marketing
Department at (330) 996-8705
or (800) 509-2147.
Martin P. Hauser,
President
Anne Armao,
VP of Marketing and
Product Development
Sarah Steidl,
Communication Supervisor,
Editor
From the President
At SummaCare, our focus remains providing the best service
to our members and high-quality product choices. I’m proud
to share that both SummaCare’s PPO and HMO/POS plans are
ranked number one in Ohio by the National Committee for Quality Assurance’s
(NCQA) Private Health Insurance Plan Rankings for 2011–2012. In fact, SummaCare’s
Commercial plans have been ranked the highest in Ohio five out of the seven years
the rankings have been published. NCQA’s annual rankings are based on a number of
quality measures, including clinical outcomes and customer satisfaction.
In addition, we are pleased to announce that our Medicare Advantage Plan,
SummaCare Secure, earned a 4.5 (out of 5) star rating from the Centers for Medicare
and Medicaid Services (CMS). This makes us one of the highest-rated Medicare
Advantage Plans in Ohio. These awards are a testament to our commitment to
quality service and the well-being of our members.
SummaCare also strives to provide you with programs and tools to help you
lead a healthy life. Our Healthy You program offers extra benefits and discounts
available to you at no additional premium cost. Learn more about the Healthy You
program on page 7.
To learn more about SummaCare’s excellent service or our Healthy You
program, visit www.summacare.com today.
In good health,
Marty Hauser
President, SummaCare
SummaCare is a 2012 4.5 star rated plan. Plan performance summary star ratings are
assessed each year and may change from one year to the next. Based on NCQA’s Private
Health Insurance Plan Rankings, 2011-2012. SummaCare’s PPO plan is ranked number one in
Ohio and 116th nationally. SummaCare’s HMO-POS plan is ranked number one in Ohio and
54th nationally.
What’s on Your
Member ID Card?
Refer a friend
Get a Quote
Do you know someone who
doesn't have health insurance?
SummaCare Individual
Solutions offers individual or
family coverage.
Go online for a free quote at
www.summacare.com.
2
Many of you received an updated Member ID Card earlier this year.
This card is an important resource! Not only does it contain
information about your pharmacy coverage and copays
for various services, it also features your plan name and
provider network as well as your contract, group and member
number(s). This information is important and helps providers
serve you more efficiently in the office or at the pharmacy. To
ensure you are seeking care from in-network providers and
maximizing your benefits, visit www.summacare.com
and use the information on
your Member ID card to find
network providers.
Work Out Harder
Vigorous exercise reduces heart
attack risk in men, reports the journal
Medicine and Science in Sports and
Exercise. Researchers at the Harvard
School of Public Health found that
men who exercised vigorously three
hours a week cut their risk of heart
attack by 22 percent.
One reason may be that exercise
seems to boost levels of high-density
lipoprotein cholesterol, which helps
your body perform well. Vigorous
exercise is defined as activity requiring
metabolic equivalents (METs) greater
than 6—in other words, exercise that
requires six times as much effort as
sitting or sleeping. Some people are
more fit than others, so their METs
output is lower for the same activity,
such as running at 6 mph (a 10-minute
mile), walking steeply uphill, bicycling
at more than 10 mph or uphill and playing basketball, singles tennis or soccer.
Although the researchers focused
on vigorous exercise, the Centers for
Disease Control and Prevention says
moderate exercise (such as brisk
walking and yoga) is also beneficial—
it just takes more time to deliver the
same benefits as vigorous exercise.
Working out harder allows you to
reap health benefits in half the time as
easier exercise. No matter what kinds
of activities you choose, with your
doctor's agreement, the CDC says the
more time you spend doing them, the
better it is for your health overall.
Running Right
lifestyle
According to a 2010 study published in Nature, running barefoot positions your body to reduce the collision
force on your feet better than running in cushioned sneakers. However, you don’t need to ditch your sneakers
(and risk cuts and abrasions) to get the benefits of running with a more natural gait.
Keep your legs flexible
and springy.
Lean slightly forward
to shift your center of
gravity over your feet.
Roll through the
outside of the
foot, and push
off with your toes
into the next step.
Boost
Your Bones
Strength training, or
using weights during exercise, may help
you beat osteoporosis
before it gets started. A
landmark Tufts University study found that
postmenopausal women
who strength trained
for 45 minutes twice
a week boosted bone
mass by an average of
1 percent in a year.
Using weights bulks
up bones using the
force of resistance
and strengthens the
muscles supporting
the bones, too. Strength
training also improves
balance and coordination, which are
important to help prevent falls and fractures.
Land on the middle or forefoot
(ball) instead of on your heel.
This stretches your Achilles tendon and calf muscles to reduce
injuries. It also lets your arch act
as a natural shock absorber to
reduce the force of impact.
1/3+
More than 1/3 of
U.S. adults are obese
(BMI 30 or more)
30-35
The number of
extra pounds at
BMI of 30
SMART
STATS
500-1,000
The number of calories to reduce or burn
daily to lose 1 to 2 pounds weekly
Kids Under Pressure
Obesity increases blood pressure in
kids, according to research recently
published in the journal Hypertension.
Overweight or obese children were
nearly three times as likely to have
hypertension (high blood pressure) as
children of normal weight.
Over time, hypertension can lead
to serious cardiovascular problems
and cognitive impairment. Help keep
your children at a healthy weight by
encouraging active play and by preparing nutritious foods together.
Engage your children in physical
3 Factors
For Diabetes
Evaluating a patient’s age, family
history and obesity can indicate
who is at high risk for diabetes,
according to research presented at
a recent Obesity Society Meeting.
People who are age 55 or older,
have a family history of diabetes
and have a body mass index above
30 have a nearly 20 percent risk
of developing the disease in the
next five years. This represents a
simplification of the seven or more
variables medical professionals
have traditionally used to assess
diabetes risk.
While two of the factors—age
and family history—cannot be
changed, knowing whether your
immediate or extended blood
relatives have had or have diabetes
can help your doctor monitor your
health. Then it’s time to focus on
the one factor you can change,
which is reaching and maintaining a
healthy weight. Make sure your diet
contains whole grains, lean meats,
seafood, fruits and vegetables.
Reduce your intake of saturated
fats, trans fats (in processed foods)
and sodium. Starting an exercise
program can be as simple as using
a pedometer and working up to
walking 10,000 steps every day.
games, such as tag or hide-and-seek.
Encourage them to play outdoors on
scooters or bicycles, or devise a scavenger hunt for more structured play.
At mealtimes, let children pick from a
choice of vegetables. A Spanish study
found that children given a choice eat
up to 80 percent more vegetables.
Also, involve children in supervised,
age-appropriate preparation methods, such as peeling cucumbers or
stirring a pot of pasta sauce. Knowing
how a meal is prepared helps generate
interest in better eating.
3
Healthy Choices
Take Care of That Cough
Use these remedies to treat coughing symptoms at home—and know when to see your doctor.
M
ost coughs are nothing more than
virus-caused irritations. In other words,
if you’ve got the common cold, it’s not
uncommon for you to have a cough, too.
While pesky, a cough is your body’s natural way of removing
foreign materials and mucus from your airway and lungs.
Even a productive cough can interrupt sleep or become
an unpleasant distraction, though. Here are a few ways to
relieve your cough.
Drink Up
Staying well hydrated can help you ease a cough. Fluids, especially warm ones, help clear mucus and thin secretions, while
soothing irritated throats. Drinking tea or hot water with
honey and lemon has added benefits. Compared with dextromethorphan, a common cough suppressant, honey led to
better sleep and cough reduction among children and teens,
in a 2007 report in the Archives of Pediatric and Adolescent
Medicine. And lemons provide the antioxidant vitamin C.
Let It Drain
Suck on drops to keep your throat lubricated and ease
irritation. Drops containing menthol can help relieve feelings
of congestion by opening up nasal passageways. Honey
drops can help suppress coughs. But sucking on any hard
candy (preferably sugar-free, to protect your teeth) will help
ease the tickling in the back of your throat caused by phlegm.
At night, elevate your head with extra pillows. Gravity can
help reduce the buildup of mucus. Use a vaporizer in your
bedroom, too. The steam from the water will help loosen thick
mucus, open air passageways and relieve congestion.
See Your Doctor
Remember that coughing is a symptom, not a condition
itself. If other symptoms start to arise, you may need medical
attention. If you are coughing up phlegm that is yellow, green
or brown, you may have an infection such as bronchitis. If
you have a fever and chills, you could have pneumonia. And
if you have a rash or splotches on your skin, along with a fever
and a sore throat, you may have strep throat (although it’s
also possible to have strep without a cough). Make an
appointment with your doctor if these symptoms appear,
to be sure you get the treatment you need. Your doctor
will determine if antibiotics are right for you if you have a
bacterial infection. Antibiotics are not effective against
viruses and can lead to bacteria that resist their effect.
Does Baby Need the Doctor?
When your child has a sore throat, it may be strep,
which is caused by a bacterial infection. But the
more cold symptoms your child has—such as
coughing, sneezing or a runny nose—the less likely
it is that he or she has a strep infection. Along with
a painful, sudden sore throat, strep symptoms
include a bright red throat with white spots,
difficulty swallowing, a fever over 101 F, swollen
lymph nodes in the neck, headache, stomachache
or vomiting. Strep is sometimes accompanied by
scarlet fever, a rough, sandpaper-like rash. Your
child should see his or her pediatrician right away if
these symptoms appear.
What to Do When Kids Get Sick
The Food and Drug Administration has warned against giving cold
and cough medicines to children younger than age 4 because of
the danger of overdosing and serious side effects. But since most
children catch six to 10 colds a year, you need options to help them
feel more comfortable when they’re sick.
Start by making sure sick kids get enough fluids. The chicken
soup remedy has science to back it up. Researchers found that it
fights inflammation and eases congestion. To amplify that effect,
set up a humidifier or vaporizer in your child’s bedroom.
If your child is too young to blow his or her nose, place a few
4
saline drops in the nostrils before gently suctioning mucus out
using a bulb syringe. You can use children’s acetaminophen or
ibuprofen to lower a fever and reduce aches and pains, but
never give children aspirin as it can lead to the rare but deadly
Reye’s syndrome (see "The Aspirin Prescription" on page 5).
Colds generally last about a week, but they can turn into something more serious, such as pneumonia or bronchitis. To prevent
this from happening, make sure your children get enough rest,
dress appropriately for the outdoors and, most importantly,
frequently wash their hands with soap and water.
About Health
Is It Time to
Follow Up?
Before school lets out, schedule
follow-up visits with your child’s
doctor to talk about optimal ADHD
medication levels and how to
control side effects. Making sure
your child is taking the dosage that
works for him or her is important in
minimizing these effects. Dosages
for stimulant drugs are not based
on weight, but on the patient’s
response, so it is normal to try
different dosages to find the right
one for your child.
The most common side effects
from taking stimulant medication
The Aspirin Prescription
This over-the-counter helper is a benefit in the medicine
cabinet, but it requires wise use.
A
spirin has been a pharmacy staple for
more than 100 years. It effectively
reduces pain, fever and inflammation by
blocking the enzyme that makes prostaglandins.
These chemicals in the body are released when
inflammation is present, causing pain and fever. Long
reliable as an effective over-the-counter medication,
aspirin nevertheless needs your doctor’s supervision
for some uses and in some situations.
Blood and the Stomach
With prostaglandins reduced, your blood platelets
are less able to clump together and form clots. This
makes low-dose aspirin therapy an option for people
who’ve had a heart attack or stroke, usually caused
by blood clots. Studies show that a daily low-dose
aspirin (75 or 81 mg) cuts the risk of a second heart
attack by 20 to 30 percent.
However, prostaglandins protect your stomach
lining, so gastrointestinal bleeding is a serious side
effect of taking aspirin. If you’ve never had a heart
attack or stroke, your doctor will take into account
your age, gender and risk factors when deciding
whether aspirin therapy’s benefits outweigh its risks.
A daily aspirin is generally recommended only for
to treat ADHD are the loss of
appetite and sleep disruption. The
landmark Multimodal Treatment
of Attention Deficit Hyperactivity
Disorder Study, sponsored by
the National Institutes of Mental
Health, found that using stimulant
men ages 45 to 79 who have heart attack risk or for
women ages 55 to 79 who have stroke risk.
The increased chance of stomach bleeding means
you should not take aspirin if you have a bleeding or
clotting disorder, a stomach ulcer or other stomach
disorders. People with asthma, diminished liver
or kidney function or who drink more than three
alcoholic drinks daily should also avoid aspirin. And
most people who take warfarin or other blood
thinners should avoid aspirin entirely to prevent
uncontrolled bleeding.
drugs also slowed physical growth
Reye’s Syndrome
Children and teens should never take aspirin. Reye’s
syndrome is a rare but fatal condition linked to
aspirin use in children and teens recovering from
a viral infection such as chickenpox or the flu who
also have a metabolic disorder that may have gone
undetected. Giving aspirin to a child who has these
conditions can lead to swelling in the liver and
brain, permanent brain damage or death. Check
medications and supplements for aspirin, which
can be listed as “salicylate” or a similarly named
derivative. Use acetaminophen or ibuprofen instead
of aspirin to relieve pain and fever.
extended-release formulations and
among children.
Always have food and snacks on
hand and offer a fourth meal late
in the day, when the medication
is wearing off. You can help make
sure your child gets enough sleep
by enforcing a regular bedtime
and giving medication earlier in
the day. If the side effects are too
disruptive, ask your doctor about
non-stimulant medication therapy.
55
Your Health
Risk and
Reduction
A number calculated from your height
and weight, your body mass index (BMI)
illustrates your quantity of body fat. A
BMI equal to or greater than 30 means
you are obese, carrying at least 30 to
35 pounds of extra weight.
The higher your BMI, the greater your
risk for certain diseases and conditions.
These include high blood pressure,
heart disease, diabetes, high cholesterol,
gallstones, respiratory issues, stroke,
some cancers, sleep apnea and
osteoarthritis. The good news is
weight—can markedly decrease your
Movin’, Movin’, Movin’
risk for obesity-related conditions, even
When it comes to teens’ weight, action is the key to a healthy future.
that even a relatively slight weight
reduction—5 to 10 percent of your total
if you are still technically overweight.
If you weigh 200 pounds, losing
5 percent of your weight is only 10
pounds; losing 10 percent is 20 pounds.
One study found that women who lost
just 11 pounds cut their risk of knee
osteoarthritis by half. And a 2011 study
in Diabetes Care reported that a 5 to
10 percent weight loss translated into a
0.5 percent reduction in blood sugar
levels, a 5 mmHg decrease in both
P
arents would rather talk to teens about
drugs or sex than about their weight,
according to a recent WebMD/Sanford
Health survey. But although the topic may be
sensitive—or parents don’t notice until their kids are obviously overweight—it’s important to broach the subject.
One out of every three American children and teens is
overweight or obese, a statistic that mimics that of American adults. Habits, both good and bad, that are formed in
childhood can be carried over into adulthood. Here’s how
to support the key role doctors play in diagnosing and
assessing weight issues in children.
diastolic and systolic blood pressure,
a 5 mg/dL increase in high-density
lipoprotein and a 40 mg/dL decrease in
triglycerides, a blood fat—all beneficial
in preventing diabetes and heart disease.
Losing 10 to 15 percent, the research
found, resulted in even greater benefits.
6
Don’t Judge
The pediatrician’s office is the ideal place to start an
objective conversation about weight. Using medical
terms such as “unhealthy weight,” “weight problem”
or “high body mass index” can help your child feel less
stigmatized than using terms such as “obese” or “overweight.” The doctor should outline medical outcomes
of being overweight and obese, such as a greater chance
of diabetes and heart disease, among other ailments.
Focusing on medical effects can help you help your
child aim for healthy outcomes.
Think Old-School
Get inspired by old-fashioned habits to put healthy lifestyle
choices into practice. Studies have shown that the whole
family eats more healthfully when meals are taken together,
whether at home or at a restaurant. The family makes better
food choices and people eat more slowly because the meal
becomes a social event. Eating together also lets you teach
by example. Choose low-fat, low-salt dishes emphasizing
vegetables, fruits, whole grains and lean meats. Avoid processed, sugary foods, and limit sweets to occasional treats.
Also, get moving as a family. Turn off computers and
televisions in favor of active play. Download new music and
practice silly dance moves together. When you’re taking a
walk, see who can race to the next corner and back faster.
Sign the family up for a 5K fun run and train together. Encourage joining a sport at school, such as soccer or track, or taking
lessons in a sport, such as dance. When it’s an activity that
your child chooses, he or she is more likely to stick with it.
Make good health a lifestyle choice, not a short-term
goal. Praise your children not for a pound or two lost but
for healthy snack choices or an achievement in sports. And
above all, love your child unconditionally. Children who are
loved will be comfortable with who they are, and they will
be more likely to make healthier choices.
Wellness Notes
Introducing Healthy You
Y
our SummaCare coverage includes
Care Coordinator
Healthy You, featuring valuable health
If you need more specialized care, your personal
and wellness benefits, programs and
Care Coordinator, a registered nurse, will be your
discounts at no additional premium cost.
Through Healthy You, you have access to the
personal guide for many of our Healthy You benefits
and programs. Your Care Coordinator will ensure that
tools you need to stay healthy and feel your best.
you have access to specialized programs that assist
The program includes:
you with feeling your best.
Disease and Maternity Management Programs
Health Manager Powered by WebMD
SummaCare's disease and maternity management
Get exclusive access to an online Health Manager
programs include AsthmaCare, DepressionCare,
powered by WebMD. Visit www.summacare.com and
DiabetesCare, HeartCare and PregnancyCare. You are
click on “Health Manager” to register for the site today.
automatically enrolled in these disease management
You can take a personal health assessment and receive
programs based on claims data. You may opt out
a comprehensive set of customized goals with tracking
at any time.
tools for monitoring your progress and results.
EyeMed Vision Discount Program
Preventive Health Reminders
Receive substantial discounts on comprehensive
Do you keep forgetting to make regular checkups? We
eye exams as well as hardware at participating
provide reminders on when to schedule checkups for
locations, including LensCrafters, Pearle Vision and
routine care, as well as checkups recommended if you
Sears Optical. Simply present your SummaCare
have certain conditions, because early detection is key!
Member ID card at your appointment so the
eye care provider knows you are eligible for an
For more information about Healthy You, please
EyeMed discount.
contact SummaCare Customer Service by calling the
number on the back of your Member ID card.
The SummaCare 24-Hour Nurse Line
Connect with a registered nurse anytime—day or
night—by calling (800) 379-5001.
Recommended
Reading
Thinking,
Fast And Slow
Why do people make decisions
that seem irrational? Psychologist
Daniel Kahneman has spent his
career investigating the reasons,
and even won a Nobel Prize in
economic science for his efforts.
Working closely with his longtime
collaborator, the late Amos Tversky,
Kahneman conducted experiment
after experiment to identify biases
in thinking. They discovered about
20 unconscious errors of reasoning
that affect judgment, including the
halo effect, which is the idea that
someone’s behavior in one area of
life carries over into all areas.
They also outlined how people
dislike losses more than they like
gains, even though the amount is
the same.
Unfortunately, despite being
armed with greater knowledge
about human irrationality,
Kahneman also discovered that
people are ill equipped to change
themselves. We are better at
recognizing irrationality in others.
The father of the field of
decoding human irrationality,
Kahneman stays close to the
research in Thinking, Fast and
Slow and offers only a few tips for
overcoming bias, some of which
he tried himself. For example, the
next time you’re faced with a tough
decision, imagine life a year after
making the choice. It might help.
7
PRSRT STD
U.S. POSTAGE
PA I D
SUMMACARE
P.O. Box 3620
Akron, Ohio 44309-3620
SS
Visit us online at www.summacare.com
Fill Up With Fiber
To keep your body fired up, add fiber to your meal.
Getting enough fiber in your diet is important for
proper digestion. It also helps reduce your risk
for diabetes, heart disease and certain cancers,
according to the National Fiber Council.
Fiber is plant material in food that you can’t absorb
or digest. There are two types. Soluble fiber—found
in oats, legumes and fruit—dissolves into a gel-like
material in water. It helps reduce levels of low-density
lipoprotein cholesterol and slows the absorption of
sugar, which improves blood sugar levels.
Insoluble fiber—found in whole-grain products,
wheat bran, seeds, nuts and many vegetables—
increases stool bulk and helps move material
through your digestive system.
Most Americans only get about half the daily
recommended 20 to 30 grams of fiber. To make sure
you get enough, choose whole-grain versions of
breads, cereals and pastas. Eat edible peels of fruits
such as apples and pears. Favor brown rice, couscous
or quinoa over white rice. And sprinkle nuts or
seeds on yogurt, salads and cereal. To prevent gas or
bloating, increase your fiber intake gradually.
Overnight
Apple Oatmeal
ingredients
- 1 cup uncooked steel-cut oats
- 1 ½ cups unsweetened almond milk
- 1 ½ cups water
- 2 tablespoons brown sugar
- 1 teaspoon cinnamon
- 2 teaspoons ground flax seed
- 2 apples, peeled, cored, chopped into
½-inch pieces
Thoroughly coat inside of slow cooker with
cooking spray. Add all ingredients and stir
to combine. Cover and cook on low for
7 to 8 hours. Top 1-cup cooked servings
with chopped nuts, raisins, maple syrup,
cinnamon or butter. Serves 5.
Leftovers: Store single-serving leftovers
in refrigerator or freezer. To reheat, transfer
serving to a microwaveable bowl with
1/3 cup almond milk. Microwave on high for
1 minute; stir. Continue cooking until hot.
Nutrition information per serving:
182 calories, less than 1g fat,
0mg cholesterol, 58mg sodium,
82mg potassium, 37g carbohydrates,
5g dietary fiber, 5g sugar, 24g protein
Published by McMurry © 2012. All rights reserved. No material may be reproduced in whole or in part from this publication without the express written permission of the publisher. The information in this
publication is intended to complement—not take the place of—the recommendations of your healthcare provider. Consult your physician before making major changes in your lifestyle or healthcare
regimen. McMurry makes no endorsements or warranties regarding any of the products and services included in this publication or its articles.