Stay Safe on Foot and Bike Around DenverPage 2
Sunburn Prevention and Treatment
Page 4
Safe Summer Fitness
Page 6
National Diabetes Prevention Program
Page 8
SUMMER 2017
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alking and biking is a great way to get around, exercise, have fun and maybe even save some money. There are over twenty miles of dedicated bike lanes in Denver, providing easy access to downtown, as well as many miles of bicycle and hiking trails along Cherry Creek and the Platte River.
With more and more people moving to Denver, auto traffic is more congested and rushed than ever before. We often hear news stories about someone being hit by a car when biking or just crossing the street. If you’re a cyclist, walker or jogger, you have to be on the lookout for cars and distracted drivers because they may not always be looking out for you. Here are a few tips to help keep you safe.
WALKING
» Always walk on sidewalks. Use crosswalks and light signal buttons before you step out into traffic.
» Drivers will sometimes run red lights. Be sure to look in all directions before crossing the street, even if you have a green light or walk signal.
» Don’t walk out from behind or between parked vehicles. A driver may not see you in time to stop.
» Wear light, bright colors at night to make yourself more visible.
» If you must walk on the road, always walk facing oncoming traffic and get out of the roadway as soon as you can.
WStay Safe on Foot and Bikearound Denver
If you need any of the information in this newsletter in Spanish, please call Member Services at 303-602-2100 for DHMP
or 303-602-2111 for Medicare Choice/Select.
Si necesita en Español alguna parte de la información contenida en este boletín, llame Servicios de los Miembros
al 303-602-2100 para DHMP o al 303-602-2111 para Medicare Choice/Select.
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CYCLING
» By state law, a bicycle is considered a vehicle and must always brake at stop signs and red lights.
» Use your hand signals when turning. It tells drivers where you’re going.
» Be SEEN! Wear bright colors day and night.
» At night, use white bicycle lights on the front and blinking red lights on the back of your bike.
» Try to make eye contact with drivers in order to know that they see you.
» Do not ride in a car’s rear “blind spot”. If you can see a driver’s face in their side mirror then they are more likely to see you too.
» Your head might be hard as a rock, but your brain is like the inside of an egg. Wear a helmet to protect it against crash injuries.
You, as a bicyclist or pedestrian, have the right of way by law. But if a driver doesn’t see you, it won’t matter. So stay alert and take steps to stay safe when you’re walking or cycling.
DRIVER RESPONSIBILITIES WITH PEDESTRIANS & CYCLISTS
In Colorado, pedestrians and bicycles have the right of way. It is especially important for drivers to use caution and be aware of cyclists, joggers and pedestrians. Here are some general rules to help you anticipate and prevent potential life changing accidents with others sharing the road.
» Allow at least three feet between you and a cyclist you want to pass. Let the biker get to a spot where they can pull over to a safe distance. Be patient and try not to get upset. The consequences are not worth it.
» Be extra careful driving at night when it’s harder to see things. At any point in time a biker could suddenly turn out in front of you. Or a pedestrian may be crossing the street in the middle of the block from between parked cards. You must be ready to stop with very little notice.
» Be street-smart. Your truck or car may weigh up to 2,000 pounds and even the slightest contact with a cyclist, jogger or walker can have a bad outcome. A little caution and patience will go a long way keeping everyone healthy, happy and safe on the streets of Denver.
10 GREAT BICYCLE ROUTES IN AND AROUND DENVER
1. Washington Park - Denver, CO
2. Confluence Park - Denver, CO off of Cherry Creek Path
3. Heron Pond - near Northside Park off of I-70 and I-25
4. Mountain Lion Trail - in Golden Gate State Park near Golden, CO
5. Left Hand Canyon - near Boulder, CO
6. Bear Creek Trail - near Evergreen, CO
7. Hall Ranch - near Boulder, CO
8. Dakota Ridge - near Morrison, CO
9. High Grade Road - Littleton to Conifer, CO
10. Monarch Crest - near Poncha Springs, CO (about 2.5 hour drive from Denver)
Source: http://www.westword.com/news/photos-ten-best-of-
denver-bike-rides-5898692
By: Bonnie McDonald, RN
Summer is a great time to enjoy the outdoors, but a sunburn can ruin your fun and make you miserable for days. A sunburn is a red, painful skin condition, a burn that appears after too much exposure from UV light either from the sun or artificial sources, like tanning beds. It increases your risk of skin cancer.
PREVENTION IS KEY
» Lather up with sunscreen. » Be extra careful if you are on medications. It may
make you more sensitive to the sun. » Choose a sunscreen that is broad spectrum, at
least 30 SPF, and waterproof. Don’t forget to check the expiration date!
» Sunscreen is meant for year-round use. Even when you’re outside on less sunny days, the sunrays can still cause damage.
» You should apply a generous coat of sunscreen 15 minutes before going outside and then every 2 hours after that.
» In addition to sunscreen, wearing lip balm with SPF is important.
» You should also wear a hat and sunglasses when outside.
» Sunscreen is not advised for infants 6 months or younger. Keep infants in the shade and be sure they are wearing a sun hat.
HYDRATION IS IMPORTANT
» When out in the sun, avoid drinking soda and alcohol. Water is best.
» Drink at least 6-8 glasses of water (unless advised otherwise by your doctor).
TREATMENT
Most sunburns can be treated at home. Here are some suggested remedies…
» Take Tylenol or Ibuprofen for pain as recommended by your doctor.
» Apply moisturizing creams or lotions. » Take a cool bath for 10 minutes or apply a cool
washcloth to the area.
However, if you develop any of the symptoms below, call the NurseLine or seek medical attention.
» Unable to stand » Fever » Large Blisters » Severe Pain » Blurred Vision
WHAT TO EXPECT
» Pain for 2-3 days. » Skin may start to peel after 5-7 days.
The NurseLine is here to help! Contact them at 303-739-1211 if you have any questions or want to speak to an experienced nurse. They are available anytime, 24 hours a day, 7 days a week.
Source:
https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqshttp://www.webmd.com/skin-problems-and-treatments/guide/
sunburn#1
NurseLine Advice
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Sunburn Prevention & Treatment
INSTRUCTIONS
In a large bowl, combine beans, tomato, onion and celery. Gently stir in vinegar and sprinkle with parsley or basil; season to taste with salt and pepper. Yields about 1 cup per serving.
NOTES
This recipe is fresh-tasting, quick and flavorful. Keep it basic as written or add fresh lemon or lime juice, capers and/or olive oil (any changes could affect the recipe’s SmartPoints value).
INGREDIENTS
1 cup(s) canned white beans, drained and rinsed
1 cup(s) canned black beans, drained and rinsed
1 large fresh tomato(es), diced
1 small uncooked onion(s), diced
1 rib(s) uncooked celery, diced
2 Tbsp white wine vinegar, or red wine vinegar
3 Tbsp fresh parsley, Italian-variety, or basil, minced
⅛ tsp table salt, or more to taste
⅛ tsp black pepper, or more to taste
©2016 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and SmartPoints registered trademarks. All rights reserved.
Black-and-White Summer Bean Salad
PREP TIME: 20 min | SERVINGS: 4
SmartPointsvalue
TM
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Sunburn Prevention & Treatment
By S. Kirk Walsh
With steadily warming temperatures and more hours of sunlight, summer days simply call to us to go outside. But it’s important to keep some precautions in mind when you’re working up a sweat in the summer heat.
Fitness experts agree that the first step is to moderate the intensity of any strenuous activity – whether you’re just out having fun or engaging in a formal workout. “Increase your exposure to heat slowly, particularly if you live in part of the country where it’s hot and humid,” suggests Melissa Johnson, executive director of the President’s Council on Physical Fitness and Sports in Washington, DC.
Start out with a 30-minute routine. If the heat still feels like too much, break up your workout into two 15-minute intervals, says Johnson, so you can ensure that your body won’t get overheated.
“As you work out, you will build more tolerance to the heat,” explains Meg Jordan, PhD, RN, editor in chief of American Fitness Magazine, the official magazine of the Aerobics & Fitness Association of America. “Your body will acclimate to the heat in terms of sweating more, opening more pores, and the sweat evaporating to cool you off.”
Here are some other tips to keep in mind when moving around during the summer months:
Stay hydrated. Drink water before and after you work out, says Johnson. If you plan to be active for more than an hour and a half, bring water with you and drink it. Also, afterward, try a sports drink to replace electrolytes and glucose. Keep in mind that thirst is not
always a good indicator of hydration, says Jordan, so drink enough fluid to bring your body weight back to pre-exercise levels.
Sweat during off hours. Try activities during the cooler parts of the day, suggests Johnson. Because there are more hours of sunlight, evenings are more doable.
Dress to breathe. “Wear permeable clothing that allows for the evaporation of sweat,” says Jordan. These fabrics are usually made from natural fibers and wick away moisture from the body. “Also wear light colors because they reflect the sun’s heat,” adds Johnson.
Slather on the SPF. Don’t forget to apply a layer of SPF (Sun Protection Factor) lotion — 25 or greater — to all exposed areas before heading outside. And don’t let an overcast sky fool you; ultraviolet rays are still powerful on a cloudy day.
Keep your feet cool. To keep feet comfortable, invest in a pair of walking or running shoes with adequate ventilation, suggests Jordan. Look for sneakers with an upper made from a breathable material like mesh.
Listen to your body. “When you’re feeling dizzy or nauseous, it could be symptoms of heat-related illness,” explains Johnson. “Stop and rest if you need to.”
Safe Summer Fitness: How to keep your cool
when moving around in the summer heat.
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Safe Summer Fitness: How to keep your cool
when moving around in the summer heat.
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When you need care today and can’t get in to see your provider…
The NurseLine is here to help you.Call 303-739-1211 and speak to a Denver Health nurse about your health concerns. Sometimes they can even call in a prescription for you.
DispatchHealth will come to you.DispatchHealth is bringing back the house call. DispatchHealth is our on-demand health care provider that can treat a range of injuries and illnesses in the comfort and convenience of your home. Avoid high expenses and long waits in the emergency room. DispatchHealth physicians, nurse practitioners and physician assistants have years of experience working in urgent care centers and emergency rooms.
HOURS OF OPERATION:8:00am - 10:00pm7 days a week, 365 days a year, including holidays
Visit www.dispatchhealth.com to download the free app or call 303-500-1518.
Visit a Walgreens Healthcare Clinic or a King Soopers Little Clinic. As a member of Denver Health Medical Plan, you have access to all Walgreens Healthcare Clinics and King Soopers Little Clinics in the Denver area. These clinics are a good option for you if you have a sore throat, sinus infection or the flu.
Visit an Urgent Care center. You can visit any urgent care center that is convenient for you. You are covered at any urgent care center in the U.S.
Emergency room. If you need emergency care, go to the nearest hospital or call 9-1-1.Your DHMP plan will cover you at any emergency room, anywhere in the U.S.
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WANT TO MAKE HEALTHY CHANGES?Let Denver Health Medical Plan help get you there!
Cut your risk of developing type 2 diabetes and related conditions by losing weight and getting active with the National Diabetes Prevention Program! The program is based on scientific studies and has been successfully helping people nationwide to get healthy.
Whether you have 10 lbs to lose, or over 50 lbs, this is the RIGHT program for you. You can attend 25 classes over a full year!
Plus, you’ll get one-on-one attention from our expert coaches.
RESERVE YOUR SPOT BEFORE CLASSES FILL UP!
To learn more or sign up, call or email us at:
303-602-2142 | [email protected]
National Diabe t e s Prevent ion Program
You Wil l Learn How To:
TEXT MESSAGE
SUPPORT
FREE FOR MEMBERS OF DENVER HEALTH MEDICAL PLAN
DEAL WITH
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UP ALL THE
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GET BACK ON
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EVERYONE SLIPS
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This is a program created and recommended by the Centers for Disease Control and Prevention
DID YOUKnow?Denver Health Pharmacies are here to provide safe,
high-quality medication delivery through all aspects of your care.
WHY SHOULD YOU CHOOSE A DENVER HEALTH PHARMACY?
We offer 10 convenient locations throughout Denver plus free delivery, mail order and 90-day supplies for some patients.
Our highly trained pharmacists work directly with your care team to improve your experience — they can assist with prior authorizations and insurance details more efficiently than pharmacies outside of the Denver Health system.
Our average wait time to fill a prescription is just 25 minutes.
We offer no-cost over the counter medications for Medicaid Choice and Colorado Medicaid patients with a prescription.
COMING SOON! This fall, Denver Health will open a new Specialty Pharmacy to focus on facilitating high-cost, complicated therapies.
LEARN MORE ABOUT OUR LOCATIONS AND SERVICES AT DENVERHEALTH.ORG/PHARMACY.
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VARIETY OF
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ADD PHYSICAL
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YOUR LIFE, EVEN
IF YOU DON’T
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You Wil l Learn How To:
Plus . . .
DID YOUKnow?Denver Health Pharmacies are here to provide safe,
high-quality medication delivery through all aspects of your care.
WHY SHOULD YOU CHOOSE A DENVER HEALTH PHARMACY?
We offer 10 convenient locations throughout Denver plus free delivery, mail order and 90-day supplies for some patients.
Our highly trained pharmacists work directly with your care team to improve your experience — they can assist with prior authorizations and insurance details more efficiently than pharmacies outside of the Denver Health system.
Our average wait time to fill a prescription is just 25 minutes.
We offer no-cost over the counter medications for Medicaid Choice and Colorado Medicaid patients with a prescription.
COMING SOON! This fall, Denver Health will open a new Specialty Pharmacy to focus on facilitating high-cost, complicated therapies.
LEARN MORE ABOUT OUR LOCATIONS AND SERVICES AT DENVERHEALTH.ORG/PHARMACY.
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SPOTLIGHT
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Alzheimer’s Prevention Diet:11 Tasty Foods that Lower Dementia Risk
Want to reduce your risk of developing Alzheimer’s disease as well as other types of dementia? Here are 11 foods that researchers have studied and found to be correlated with a lower risk of dementia.
1. Berries - Eating strawberries, blueberries, and acai fruit appears to counteract some of the declines in cognition that were noticed in research related to poor diet.
2.Coffee/Caffeine - Both caffeine and coffee have been associated with cognitive benefits, including a much lower risk of progression from mild cognitive impairment to dementia.
3. Apples - Apple juice was shown in research to reverse memory loss in mice caused by a deficient diet, as well as protect their brains from the hallmark buildup of beta amyloid protein that is present in Alzheimer’s disease.
4. Nuts - Several studies have connected nut consumption to a lower risk of dementia. While some research demonstrates improved memory and recall in people whose cognitive functioning is normal, other research has shown that nuts may even be able to improve memory in those who already have Alzheimer’s disease.
5. Some Types of Cocoa/Chocolate - This may be the tastiest way to reduce the risk of dementia. Multiple studies have associated cocoa and dark chocolate with a lower chance of cognitive decline.
6. Low to Moderate Amounts of Alcohol - This is a controversial one since there are some risks associated with drinking alcohol, but multiple research studies demonstrated a cognitive benefit for those who drank light to moderate amounts of alcohol. (There are some people who should never drink alcohol, such as alcoholics, those with Wernicke-Korsakoff syndrome, and those for whom it will interact with their medications).
7. Fish - The omega 3 fatty acids found in certain types of fish have been known as great for your brain health, and most research conducted on this has agreed.
8. Cinnamon - Multiple studies have demonstrated that cinnamon, when given to mice, was correlated with an improvement in the ability to clear the buildup of protein in the brain that’s connected with Alzheimer’s disease, as well as improve memory and other cognitive functioning. Researchers have often, but not always, found that results in mice are similar to those in humans.
9. Curcumin/Turmeric - Like curry? Curcumin has been demonstrated to be highly correlated with both preventing cognitive decline and treating dementia already present in mice. One challenge for humans is that our bodies often don’t easily absorb curcumin.
10. Fruits and Vegetables - A heart-healthy diet of fruit and veggies has been connected to a reduced risk of Alzheimer’s disease. Load that plate with colorful veggies and fruits to ensure that you’re meeting your body’s needs for vitamins.
11. Mediterranean Diet - As opposed to one specific food, the Mediterranean diet is an overall approach to eating and includes several of the foods previously listed. It has been demonstrated to be strongly connected to improved cognitive functioning and a lower risk of the development of dementia.
See this article at VeryWell.com: https://www.verywell.com/foods-that-reduce-dementia-risk-98464?utm_content=7324173&utm_
medium=email&utm_source=cn_nl&utm_campaign=health_tod&utm_term=bouncex4(link is external)
Source: American Journal of Medicine. 2006 Sep;119(9):751-9. Fruit and
vegetable juices and Alzheimer’s disease: the Kame Project. http://www.ncbi.nlm.nih.gov/pubmed/16945610
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Being outdoors can be tough when temperatures approach 100º F. Beat the heat with these tips from Denver Health!
» Stay inside during the hottest hours of the day - mid morning to mid afternoon.
» Dress lightly.
» Drink plenty of water and other fluids - at least a gallon of liquid per day. Water is preferred.
» Avoid drinking alcohol and beverages that are carbonated or contain caffeine when temperatures are high, as they can lead to dehydration.
» Try to stay in relatively cool areas, even when outside. Many public places, such as libraries, shopping malls and movie theatres, are air conditioned.
» Keep blinds and curtains closed from morning until the late afternoon to block extra direct heat from sunlight.
» Move your fitness routine to early morning or later in the evening.
» Always take children and pets out of the car in hot conditions while you run to do a quick errand. Animals and children are more at risk for heat exposure and death very quickly in a hot car.
» Supervise children during outdoor play, being sure to check on them closely and often.
» Watch for and stay away from metal playgrounds. Metal slides can burn children.
» Seek medical care right away if you become nauseous, start vomiting or have cramps.
» Use a fan. Place the fan so that it blows in the room and pushes hot air out the window.
» Use small appliances like slow cookers and tabletop grills rather than your traditional oven or stove to reduce kitchen heat.
» Check that seat belts and car seat restraints are not too hot before buckling yourself or others into a car.
It's good to know the signs of heat exhaustion and heat exposure.
HEAT EXHAUSTION SYMPTOMS
» Breathing that is shallow and fast
» Clammy skin
» Dizziness
» Dry mouth
» Extreme sweating
» Fainting
» Headache
» Loss of color in skin
» Nausea
» Pale skin color
» Pulse that is fast and weak
» Skin that feels moist and cool (when touched)
» Sweating
» Exhaustion
» Vomiting
What To Do: Get out of the heat right away. Drink cool fluids and wipe down the person with cool cloths.
HEAT STROKE SYMPTOMS
» Dizziness
» Very high body temperature (over 103 degrees)
» Headache that is throbbing
» Lack of sweating
» Nausea
» Rapid pulse that is strong
» Red skin that is hot and dry (when touched)
Heat stroke always needs medical attention. If you see any of the above signs, get the person out of the heat right away and take them to the nearest hospital or call 911.
Beat the Heat this Summer
Find more information like this at: www.denverhealth.org/public-health-and-wellness
What is New withMy Pharmacy Benefits?
Your pharmacy benefits are updated many times over the course of the year. To see what’s new or changed on your drug formulary, visit www.denverhealthmedicalplan.org, click on the Employer Group Plans link and choose the link to your plan. The Formulary Updates links will get you up-to-date on any changes in your plan’s formulary, which could be newly added drugs, new generics and more.
For more information about your prescription benefit and a full list of covered drugs, please go to the link for your plan’s Drug Formulary and Pharmaceutical Management Procedures. This link will also explain the formulary restrictions, limits or quotas, and your plan’s process for generic substitution, therapeutic interchange, and step therapies. You can also find out how your provider can request a prior authorization or exception request (non-urgent requests may be processed the next business day). If you have questions about your pharmacy benefits, please call Member Services at 303-602-2100 or 1-800-700-8140. TTY/TDD users should call 711.
*This does not apply to DHMP Medicare Choice and DHMP Medicare Select.
777 Bannock Street, MC 6000Denver, CO 80204
