Volume 5 | Issue 5 | May 2017

The Wellness Wire keeping your finger on the pulse

Each month, "The Wellness Wire" provides calendars of events hosted by providers of Florida State Group Health Insurance.

Select the button for this month’s events.Upcoming EVENTS➤

Get Active This MonthMay is National Physical Fitness and Sports Month, so take some time to find an activity you enjoy and get moving! Regular physical activity has health benefits for people of all ages, and people with all body types can be physically active.

The Physical Activity Guidelines for Americans recommends that adults

• aim for 2 hours and 30 minutes of moderate aerobic activity each week. Moderate activity can include things like walking fast, dancing, swimming and raking leaves.

• do muscle-strengthening activities—like lifting weights or using exercise bands—at least two days a week.

Regular physical activity not only increases your chances of living a longer, healthier life, but it also reduces the risk for high blood pressure, heart disease and some types of cancer. This month, challenge yourself to find an activity that gets you moving and stick with it!

Dealing with Seasonal AllergiesBy Florida Blue

The onset of spring also means the peak of allergy season around the country. Seasonal allergic rhinitis (i.e., hay fever) is usually caused by pollens from trees, grasses and weeds. Those who are allergic to these small, lightweight and airborne allergens are likely to suffer when there are high pollen counts. The pollen count measures the pollen in the air. Essentially, counts are lower in damp weather and higher in dry, windy weather. If you have allergies, it is important to monitor pollen counts and understand how to prepare. During allergy season, TV stations, newspapers or hospitals often report local pollen counts. In addition, the National Allergy Bureau has pollen count information online.The exact dates of pollen season vary throughout the United States, but in general, the below pollen calendar highlights peak seasons.

Watch this video to learn how to build more movement into your regular routine by making small changes: http://www.benefitfocusmedia.com/content/building-more-movement

Tips Symptoms of hay fever include sneezing, congestion and a runny nose. You can help to control these symptoms by avoiding the things that cause them (allergens). If you suffer from seasonal allergies, try these tips to reduce your symptoms: • Stay inside when pollen levels are high. Pollen counts are

generally lowest after sunrise and increase throughout the day. Counts begin to lower around sunset.

• Keep windows and doors closed and use air conditioning to reduce the pollen that gets into your home.

• Shower and change clothes after being outside.• Dry your clothes in a dryer instead of on an outdoor

clothesline. • Plan your vacation during peak pollen season and where

the plants you are allergic to don’t grow.• Avoid going outside on rainy or windy days when mold

spores may be present.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 1

Skin Cancer: What Do You Need to Know?By Florida Health Care Plans

We live in the beautiful Sunshine State, and while we get to enjoy gorgeous beaches, natural springs and the great outdoors all year long, we also have to protect ourselves against skin cancers and other risks associated with them. More than 200,000 cases of melanoma are discovered every year, but many people go too long without getting diagnosed and require more treatment. Below, test your knowledge about what signs to look for, and make an appointment with your doctor or a dermatologist to have a full body skin check.

1. Sun exposure is the most preventable risk factor for all skin cancers. a. True b. False

2. If a mole is bigger than the eraser on a pencil, you should get it checked out. a. True b. False

3. Discolored moles are nothing to worry about. a. True b. False

4. If a mole has an irregular or poorly defined border, you should get it checked out. a. True b. False

5. Moles change over time and it isn’t necessary to track their changes. a. True b. False

Sun safety tipsOver time, taking in the sun without any protection can lead to problems—from dry skin and wrinkles to skin cancer. Skin cancer is actually the most common form of cancer. Family history can play a part in your risk of developing it, but bad sunburns, especially during childhood, increase your chances as well. Here are a few tips you can use to enjoy your time in the sun—safely.

• Cover up. Clothing and hats are good basic protection from the sun.

• Be mindful of when you go out into the sun. The sun’s rays are strongest between 10 a.m. and 3 p.m. During these hours, try to limit your time in the sun.

• Wear sunscreen—it really does help. At the very least, use lotions with a sun protection factor (SPF) of 15. But SPF 30 offers better protection. And remember to put more on every one to two hours, whether you are swimming or not.

Common skin cancers—and what to look forWhile having a darker skin color offers some natural protection from the sun, it does not make you immune to skin cancer. So, it’s important for everybody to keep an eye out for these common cancers.

Basal cell carcinomas make up 80 percent of all skin cancers. They

• are usually pearly, slow-growing, raised areas that may crust and bleed.

• occur mostly on the head, face, ears, back and neck.

Squamous cell carcinomas make up 15 percent of all skin cancers. They

• show as red or pink scaly bumps.

• occur mostly on the head, face, ears, hands, arms and legs.

Malignant melanomas are the most serious type of skin cancer. They

• can be fatal but are treatable if found early.

• begin as a dark brown or flat black spot and may later change in shape or color.

• may grow from a mole.Ask your doctor to take a look at any places you find worrisome. The good news is that skin cancers can be treated easily if found early enough.

Answers: 1) True 2) True 3) False 4) True 5) False

Protecting Your Skin from the Sun and Cancer By Aetna

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 2

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 3

Sleep on This: The Importance of Getting Adequate SleepBy E4 Health

Familiar sayings such as “You snooze, you lose” and “The early bird catches the worm” cast shame on the “lazy” sleeper. But the truth is that proper sleep promotes cell regeneration, mental alertness and healthy body function. Here are some of the best reasons to give it a rest:

• Better mood. Proper sleep helps you to avoid fatigue-related irritability, higher stress levels and anxiety.

• Immune health. The immune system gets a boost during sleep. The downtime not only lowers levels of the stress hormone cortisol, but the sleep-regulating hormone melatonin also works as an antioxidant that is helpful in stimulating other antioxidants.

• Heart health. The heart is the hardest-working muscle in the human body as it constantly works to circulate blood. Sleep lowers your heart rate and provides the heart much-needed rest. Making a habit of getting adequate sleep lowers an individual’s risk of heart-related illness.

• Lower risk of injury. Lack of sleep negatively affects mental alertness. Sleep research indicates that although the amount of sleep we need differs from person to person, anything fewer than six hours a night is definitely not enough. The longer an individual is deprived of proper sleep, the more compromised cognitive functions and reaction times become, leading to greater exposure to accidents and injuries that, in some cases, can be fatal.

If you haven’t been getting your Zzzs, you may benefit from speaking to a professional E4 Health counselor about any stress or anxiety that is keeping you up at night. It’s free, confidential and available 24/7 by calling 844-208-7067.

How to Get a Correct Blood Pressure ReadingBy Capital Health Plan

Blood pressure readings provide important information to patients and doctors. Making sure proper techniques are used when your blood pressure is taken is essential. Incorrect techniques can change readings by 10 percent or more. The following tips can help ensure that your next blood pressure reading is accurate.

• Wear a short-sleeved shirt to your appointment. This will allow the cuff to fit properly.

• Sit quietly for five minutes before the testing begins.

• During the measurement, sit in a chair with your feet on the floor and your arm supported so that your elbow is at about heart level (you may also be asked to stand or lie down while your blood pressure is being taken).

• The cuff should completely cover at least 80 percent of your upper arm, and the cuff should be placed on bare skin, not over a shirt.

• If you are taking any medications or supplements, bring a list of them to your appointment as certain medications can raise blood pressure.

• Avoid drinking caffeinated beverages or smoking in the 30 minutes before the test.

• Do not talk during the measurement.

• Speak up if a health care provider is not following these guidelines.

Baja Fish Tacos (Servings: 4—two tacos per serving)By UnitedHealthcare

Fish tacos are the perfect summer meal. Delightfully crisp and fresh, these tacos will be a huge hit at your next barbecue.

Ingredients• 2 cups shredded cabbage• 3 tablespoons lime juice• 1/3 cup cilantro, chopped• 2 teaspoons olive oil• 1 teaspoon chili powder• 1/4 pounds halibut or mahi-mahi fillets (about

3/4 inch thick)• 8 corn tortillas, warmed as directed on package• 1 avocado, diced• 1/4 cup radishes, sliced

Directions Toss the cabbage and 1 tablespoon of lime juice in a bowl. Mix the remaining lime juice, 1 tablespoon of cilantro and the olive oil and chili powder in a separate bowl or deep plate. Add the fish; turn until coated and marinate for 10 minutes. Coat an outdoor grill or stovetop grill pan with nonstick spray and heat. Cook the fish 5 to 7 minutes, turning once, until just cooked through. Move the cooked fish to a plate and break into chunks. Fill the tortillas with the cabbage, fish, avocado, radishes and remaining cilantro. Top with salsa as desired.

Nutritional Information: 382 calories; 14 g fat (2 g saturated); 45 mg cholesterol; 31 mg carbohydrates; 34 g protein; 6 g fiber; 183 mg sodium.Source: Women’s Day