UNDERSTANDING BLOOD PRESSUREHigh blood pressure is common among Americans—nearly one in three U.S. adults has high blood pressure, according to the American Heart Association. Unfortunately, this leads to an increased risk for developing serious health conditions.

DON’T BE THE ONE IN THREE. Knowing your numbers and being informed can help you manage risk factors and bring blood pressure under control.

WHAT SHOULD I DO IF I HAVE HIGH BLOOD PRESSURE?Talk to your doctor. Together, you can decide what steps you need to take to achieve what’s healthy for you. If your initial blood pressure taken at your doctors office is higher than usual be sure to have it rechecked before you leave..

BLOODPRESSURE

If you are older

than 60

150/90

KNOW YOUR NUM

BER

S

If you are younger than 60

140/90

If you have diabetes or

chronic kidney disease

140/90

HOW TO CONTROL YOUR RISK FACTORS• Lose weight. If you’re overweight, losing even five pounds can help lower your blood pressure.• Get active. Regular physical activity can help lower your blood pressure and keep your weight under control.• Don’t use tobacco and limit alcohol. Smoking or chewing tobacco can raise blood pressure. If you smoke, quit. And, only consume alcohol in moderation--too much is a contributing factor of high blood pressure.• Eat a healthy diet. A diet rich in whole grains, fruits, vegetables, low-fat dairy and low in sodium has been shown to help lower blood pressure. • Reduce stress. Stress can raise blood pressure temporarily and may lead to overeating and tobacco or alcohol use. If you often feel overwhelmed or stressed, it’s important to take steps to change that.

LIVING WELL WITH CHRONIC CONDITIONSWHAT WILL YOU LEARN?• How to manage the symptoms of your condition• How to effectively communicate with your doctor, family or caregiver • How to create a step-by-step plan to achieve your wellness goals and improve your health.

This workshop meets weekly for two and a half hours and lasts six weeks. Classes are led by two trained leaders who will provide the resources you need to manage your condition. And, at least one of the leaders will speak from his or her experience having a condition.

STEPPING ONThis workshop helps you get physically stronger and provides strategies to decrease your risk of falling wherever you are.

WHAT WILL YOU LEARN?• Simple and fun ways to improve balance and strength• The role vision plays in keeping your balance• How to identify safety hazards in your home• How medications contribute to falls• What to look for in footwear• Ways to stay safe when out and about in the community

Cost varies by agency, but typically ranges from $10 - $30. This includes the seven-week workshop and a participant guide. Some agencies request a nominal fee to participate. Fee may include workshop materials and snack.

HEALTHY LIVING WITH DIABETESIf you are an adult living with type 2 diabetes, Healthy Living with Diabetes can help you manage your condition. This workshop will teach you how to set goals and make a step-by-step plan to improve your health.

WHAT WILL YOU LEARN?• Techniques to deal with symptoms, fatigue, pain, hyper/hypoglycemia, stress and emotional problems such as depression, anger, fear and frustration • Appropriate exercises to help improve or maintain your strength and endurance • Healthy eating choices and habits • Appropriate use of medication • How to successfully work with health care providers

WORKSHOPS

If you’d like help finding a workshop or support group near you or online, call us at 800-236-0208.

HOW CAN A CONDITION MANAGEMENT PROGRAM HELP ME?A condition management program can help empower you to take charge of your health and better manage your health condition. Our team of registered nurses is here to provide you the information, educational resources and help you may need. Here is what they do.• Providehealthcoaching,partneringwithyoutoidentifyyourhealthgoalsandfindtoolstoachievethem• Connect you with educational workshops and events in your community• Promote healthy lifestyle behaviors such as exercise and eating right• Support communication between you and your doctor• With your permission, work with a caregiver or family member to educate them about your condition so they can best care for you

WHO CAN ENROLL IN A CONDITION MANAGEMENT PROGRAM?You are automatically enrolled in a condition management program if you have a medical claim for one of the following.• Chronic obstructive pulmonary disease (COPD)• Diabetes• Heart failure• Heart disease or stroke conditions related to vessel blockage• Asthma

These programs are all available at no cost to you. If you have any questions or do not want to participate in a condition management program, please contact us at 800-236-0208.

To learn more about condition management, and how to get the most out of your health plan, visit networkhealth.com, go to Health and Wellness and click Learn More under Condition Management.

c-dmn-wlcmbrchr-1213HMO plans underwritten by Network Health Plan. POS plans underwritten by Network Health Insurance Corporation, or underwritten by Network Health Insurance Corporation and Network Health Plan. Self-funded HMO and POS plans administered by Network Health Plan.

WHAT IS COPD?Chronic obstructive pulmonary disease, or COPD, is a disease that affects your lungs and restricts airways. People who suffer from COPD may have airways that are swollen, blocked and mucus production can increase.

HOW CAN COPD AFFECT ME?• You may have trouble breathing. • You may struggle with a persistent cough. • Being active may become challenging. • You may be more likely to develop infections such as pneumonia and bronchitis.HOW CAN I MANAGE MY COPD?Once you’ve been diagnosed with COPD, it’s more important than ever to take steps to improve your health. Follow these tips for how to best manage your condition.

• Ask your doctor about a spirometry test (also called a pulmonary function test). This common and painless test shows you how well your lungs are working. It’s important to understand the condition of your lungs so you and your doctor can determine the best course of care. • Quit smoking. If you are currently a tobacco user, the best thing you can do for your health is to quit. Quitting will give you more energy, stop further damage to your lungs and allow you to breathe easier. • Avoid secondhand smoke and other air pollutants. Dust, fumes and smog can irritate your lungs. Pay attention to the air quality index and stay indoors when the level of air pollutants is high. • Bundle up. Cold weather can make it difficult to breathe. Be sure to wear a scarf around your mouth and nose when going outside in the winter. • Avoid strong odors. Choose scent-free cleaning products and toiletries. Scented or perfumed products can cause flare-ups. • Make and keep doctor appointments. It is important to see your doctor regularly to monitor your health. You should also keep a list of your medications and breathing symptoms to discuss with your doctor. • Take your medication. Make sure to take your medicine exactly as prescribed to avoid flare-ups. • Have a COPD action plan. This effective tool will help you monitor and manage your symptoms.

WHERE CAN I GO TO LEARN MORE ABOUT COPD? • COPD Foundation - www.copdfoundation.org • Centers for Disease Control and Prevention - www.cdc.gov/copd

WHAT IS DEPRESSION?Depression is one of the most common complications associated with chronic conditions. According to the Centers for Disease Control and Prevention, as many as one out of three people who face chronic health conditions also struggle with depression.

WHAT ARE THE SIGNS AND SYMPTOMS OF DEPRESSION?• Change in sleep habits • Slowed mental and physical responses• Loss of interest and pleasure in • Difficulty concentrating activities you previously enjoyed• Tiredness and fatigue

WHAT FACTORS PUT ME AT RISK?• Family history of depression • Suffering from other illnesses• Side effects of prescription medications • Major life changes

HOW CAN I TAKE ACTION?The good news is there are effective antidepressants your doctor can prescribe to treat depression. Your first step in taking action is to see your physician. Together, you can create a potent treatment plan. In addition, the following tips can help alleviate depressive symptoms.

• Include tuna, bananas and turkey in your diet. These foods are high in vitamin B which can help improve your mood.• Complete 30 minutes of aerobic exercise daily. Research suggests that getting your heart rate up can be just as effective as antidepressants. • Do something you enjoy every day. Spend time with friends, garden or get a massage.

WHERE CAN I GO TO LEARN MORE?Contact us at 866-709-0019, Monday - Friday, 8 a.m. to 5 p.m. We can help you find a doctor who will address your specific needs.

• National Institute of Mental Health - www.nimh.nih.gov• National Alliance on Mental Illness - www.nami.org

ASK YOURSELF THE FOLLOWING QUESTIONS. 1. During the past month, have you often been bothered by feeling down, depressed or hopeless?

2. During the past month, have you often been bothered by little interest or pleasure in doing things?If you responded yes to one or both, make sure to discuss it with your doctor.

WHAT IS ASTHMA?Asthma is a chronic lung condition that affects the airways of the lungs, causing them to be inflamed (red and swollen). When inflammation occurs, the airways narrow and produce too much mucus. The cause of asthma is unknown and there is no cure, but it can be managed and controlled.

HOW CAN ASTHMA AFFECT ME? Poorly controlled asthma can limit your daily activities and affect your quality of life. You may also experience the following. • Wheezing, coughing and tightness in your chest.• Breathing may become difficult.• Asthma symptoms may restrict physical activity or cause you to miss work or school.• You might have difficulty sleeping due to symptoms.

HOW CAN I MANAGE ASTHMA?Make sure to avoid triggers (or things that cause symptoms to worsen). Common asthma triggers are cold air, mold, animal hair, pollen, smoke, dust mites and chemicals in cleaners and paints.

HOW CAN I TAKE ACTION?• Know and avoid your personal asthma triggers. • Quit smoking. If you are currently a tobacco user, the best thing you can do for your health is to quit. • Avoid secondhand smoke and other air pollutants. Dust, fumes and smog can irritate your lungs. • Pay attention to the air quality index and stay indoors when the level of air pollutants is high. • When it’s cold outside, use a scarf to cover your mouth and nose. • Make and keep doctor appointments.• Take a controller medication every day as instructed by your doctor.• Carry a rescue medication.• Have an asthma action plan.

WHERE CAN I GO TO LEARN MORE ABOUT ASTHMA?• The American Lung Association at 800-586-4872 or www.lung.org/asthma• The Centers for Disease Control and Prevention (CDC) - www.cdc.gov/asthma

WHAT IS HEART DISEASE?Heart disease is the term used to refer to several different conditions, including coronary artery disease which is the most common.Coronary artery disease occurs when your major blood vessels have difficulty providing oxygen and nutrients to your heart because they are damaged or diseased. See the picture below for an example.

WHAT ARE THE RISK FACTORS? HOW CAN HEART DISEASE AFFECT ME? • High blood pressure • High cholesterol • Increased risk for heart attacks and stroke• Family history • Diabetes • Shortness of breath• Obesity • Pain or discomfort in legs or buttocks during activity • Discomfort or tightness in chest

HOW CAN I TAKE ACTION?A healthy lifestyle can help you prevent heart attacks and worsening of symptoms. Start taking steps today for a healthier heart. You can begin by learning more about exercise and nutrition. Make sure to check out the Exercise and Eating Well flier in this packet.

WHAT IS CHOLESTEROL?It’s a waxy, fat-like substance found in foods and produced by your liver. While your body does need a small amount, too much cholesterol can increase your risk for heart disease.

HOW CAN I MANAGE CHOLESTEROL?• Avoid foods high in trans or saturated fat, sugar or carbohydrates. To limit your risk for heart disease, stay away from foods like doughnuts, pies, cakes and fried foods. Foods that are high in trans fats are especially harmful because they lower your good cholesterol (HDL) and raise your bad cholesterol (LDL).

• Maintain a healthy weight. Try to be active most days of the week. Exercise can help you achieve a healthy weight and decrease your risk of heart attacks. • Avoid tobacco smoke. Your HDL or good cholesterol protects against heart disease. But, tobacco smoke decreases your HDL levels. • Monitor and control your cholesterol levels. It is important to know your cholesterol levels as well as your goals. • Take your medications. To effectively manage cholesterol or blood pressure, it’s important to take your medications exactly as prescribed by your doctor.

WHERE CAN I GO TO LEARN MORE ABOUT HEART DISEASE AND CHOLESTEROL?• American Heart Association - www.heart.org• National Heart, Lung and Blood Institute - www.nhlbi.nih.gov

HOW CAN I AVOID TRANS FATS? Check the label. If the ingredients include “partially hydrogenated” vegetable oil, it has trans fats.

Normal Artery Narrowing of Artery

Coronary Artery Disease

WHAT IS HEART FAILURE?Heart failure is a chronic, progressive condition in which your heart muscle is unable to pump enough blood through your heart to meet your body’s needs for blood and oxygen. This simply means your heart has difficulty keeping up with its workload.

HOW CAN HEART FAILURE AFFECT ME?• It can make everyday activities difficult, like running errands or doing laundry. • You may become confused or your thinking may become impaired.• You may feel short of breath.• You may feel fatigued or tired.• You may develop swelling in your ankles, legs or abdomen.

WHAT SHOULD I DO?The most important thing to do is to see your doctor and follow his or her treatment plan. However, you can also do the following to help support a healthy heart.• Take medications as prescribed. Medications are used to improve your heart’s ability to pump blood, decrease stress on your heart, decrease the progression of heart failure and prevent swelling.• Limit salt. Eat a heart healthy diet low in sodium, read nutrition labels and stay away from foods like canned soups, cured meats and salad dressings. Ask your doctor how much sodium you should have. The American Heart Association recommends less than 1500mg daily for all Americans.• Watch your weight. Weigh yourself daily to check for weight gain caused by increased swelling. Record your weight in a diary or calendar. If you gain two pounds in one day or five pounds in one week, call your doctor, as he or she may want to adjust your medications.• Monitor your blood pressure frequently. It’s important to keep your blood pressure within a healthy range, so your heart can pump effectively without extra stress. Ask your doctor what your blood pressure should be.• Eat right. Your diet should include plenty of fruits, vegetables and whole grains. Also, select lean meats and healthy proteins such as fish, skinless poultry, beans and nuts. Avoid alcohol and caffeine.• Get active. Make it a goal to be active for at least 30 minutes a day, five times a week. Avoid sitting for long periods of time, as this will help control your weight. Always ask your doctor before staring an exercise plan.

WHERE CAN I GO TO LEARN MORE ABOUT HEART FAILURE?• American Heart Association - www.heart.org• National Heart, Lung and Blood Institute - www.nhlbi.nih.gov

WHAT IS A STROKE?A stroke occurs when blood flow to your brain is blocked or when a blood vessel in your brain bursts. This deprives your brain of oxygen and can result in brain damage, paralysis or some forms of dementia.

WHAT ARE THE SIGNS AND SYMPTOMS OF STROKE?A sudden onset of:• Numbness or a tingling sensation in your face, arms or legs • Problems speaking or forming words• Confusion or inability to understand speech • Blurred vision• Severe headache

WHAT FACTORS PUT ME AT RISK?• High cholesterol or high blood pressure • Family history of vascular disease• Being overweight • Diabetes• Physical inactivity • Previous stroke or transient • Smoking ischemic attack• Atrial fibrillation • Heart disease

HOW CAN I TAKE ACTION?If you or someone you know experiences signs and symptoms of a stroke, call 911 immediately. To reduce your risk of a stroke, see the following tips.• Manage your weight. Choose to live a healthy life by eating a well-balanced diet and exercising regularly. This will help you control your weight and prevent chronic conditions such as diabetes and heart disease. Make sure to check out the Exercise and Eating Well flier included in this packet.• Manage your blood pressure. Make sure to review Understanding your Blood Pressure on the inside front cover.. It may be helpful to bring the action plan to your next office visit and complete it with your doctor. • Talk to your doctor about daily aspirin. Aspirin can help reduce your risk for stroke and heart disease by preventing blood clots, but it might not be right for you. Make sure to ask your doctor for his or her recommendation.• Limit alcoholic drinks. Men should drink no more than two alcoholic drinks a day, while women should only drink one.• Stop smoking or using tobacco products. This decision will be good for your wallet and your health.

WHERE CAN I GO TO LEARN MORE?• American Heart Association - www.heart.org

EXERCISE AND EATING WELLYou wouldn’t expect your car to keep running if you never filled up the gas tank or changed the oil. So, why would you expect to be in good health if you don’t give your body the healthy foods and exercise it needs? Your lifestyle choices can make the difference between enjoying a healthy life or suffering with poor health.

Here are some tips to get you on the right track.

EATING WELLGood health starts with good nutrition. Making changes to your diet can give you more energy and put you in a better mood. Stay motivated to eat healthy by including many different nutritious foods in your diet. Consider the following when filling up your plate.• Eat your fruits and vegetables. Make sure to eat a variety of colors, such as tomatoes, carrots, broccoli and arugula. These veggies are a good source of vitamin A, C and K. An easy way to get your daily recommendation is to fill up half of your plate with fruits and vegetables at every meal. • Choose lean proteins. Instead of pork, ground beef or marbled steaks, select chicken, turkey, salmon or lean beef. These foods are not only delicious, but also a great source of healthy proteins that are good for your skin and help maintain muscle.• Know recommended portion sizes. Did you know that meals from a restaurant often contain two or three serving sizes? By understanding portion guidelines you can reduce your fat and calorie intake. EXERCISE• Be active for 30 minutes a day, five times a week. If it helps, you can split the time into two or three segments. It’s important to take steps to reduce the amount of time sitting.• Work out with a friend. Take a buddy with you when you head to the gym or take your dog for a walk around the block.• Create a fitness goal. Is there something you’ve always wanted to accomplish? Maybe it’s walking, jogging for a mile or biking to a favorite spot. Whatever your goal is, write it down and start taking steps to achieve it. WHERE CAN I GO TO LEARN MORE?• Nutrition Information for You - www.nutrition.gov• President’s Council on Fitness, Sports & Nutrition - www.fitness.gov• United States Department of Agriculture - www.choosemyplate.gov

Before starting an exercise plan, make sure to talk to your doctor. Tell him or her about your cur-rent healthy habits and ask what type of eating plan is best for you.

Want to learn more healthy eating tips? Visit networkhealth.com and click on the Wellness Feature section.