Published by Blue Cross and Blue Shield of Texas*
Welln ess Works
Experience. Wellness. Everywhere.SM
Spring 2009
A Joke a Day
Keeps the Doctor Away
Learn to Burn …
Did you know that studies show that only three in 10 adults get the
recommended amount of physical activity? If you need to boost your physical
activity, try incorporating some of these calorie-burning ideas into your day to
help safeguard your health:
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Park further away at work or at the shopping mall.
Walk your dog instead of letting him out in the backyard.
Take the stairs rather than the elevator.
Get involved in your kids’ activities.
Strive for 30 minutes of physical activity, such as raking leaves or
brisk walking, five or more days a week.
It’s the little extras that count. By burning extra calories every day, you’ll be
doing something very important for your health — and your life.
Source: American Heart Association
Getting Clear About
Cataract Awareness
By wearing a hat and sunglasses that block
100 percent of ultraviolet (UV) rays, you can
help prevent cataracts, the leading cause of
blindness. Some of the signs of cataracts
include the following: gradual blurring of vision,
double vision in one eye, the fading or yellowing
of colors, and trouble driving at night due to
lights and glare. Diabetics are at higher risk for
getting cataracts. The American Academy of
Ophthalmology suggests a screening exam for
eye disease starting at age 40.
A good laugh can lower blood pressure, reduce tension and
produce brain chemicals that improve your sense of
well-being. Research has confirmed that people who laugh
more have a lower risk of getting heart disease than their
more somber counterparts.
It’s not always easy to have a good laugh during a stressful
work day, so here are some tips:
• If you hear a joke, write it down or tell it to someone
else to help you remember.
• Take a “laughter break” every day. Read jokes and
funny stories, or listen to a comedy CD.
• Keep a list of funny movies you can check out when
your mood needs a lift.
• Spend time with people who help you see the lighter
side of things.
• Watch young children or even pets to learn how to
find delight in simple things. Have you seen a toddler’s
face when tasting something for the first time?
Source: University of Maryland
Source: American Academy of Ophthalmology
*A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association.
51523.0409
Go Green and Clean
Instead of using strong chemicals when you clean your house, why not use a few
common products to make your own safe, cheap and green cleaning supplies?
Carpet deodorizer – Sprinkle baking soda around the room. Add some dried, crushed
lavender or basil. Wait half an hour and vacuum.
Window/glass cleaner – Mix ½ cup vinegar with one gallon water — spray and
wipe with a newspaper.
Disinfectant/all-purpose cleaner – Mix a few drops of natural soap, two cups of
water and 30 drops of tea tree essential oil. You can spray this on all surfaces such as
cutting boards, counters, toilets and walls.
Source: Centers for Disease Control
Avoid the Urge
to Splurge
Sometimes being in certain situations can cause
us to overeat. Avoid the urge to splurge by taking
a few easy steps:
May is National
Blood Pressure Month
• Keep a food diary.
• Use smaller plates and cups.
• Stop eating one unhealthy food at a time and
replace it with a better choice. For example, choose a grilled chicken sandwich
instead of a hamburger.
• Avoid places where you are likely to overeat, like buffets.
• Don’t keep foods that trigger you to overeat in your home or at your desk.
During May, we recognize the importance of
blood pressure awareness. About one in three
U.S. adults has high blood pressure (HBP),
but nearly one-third of them don’t know it.
Here are some myths about HBP:
Three Common Myths Revealed
Source: American Dietetic Association
Time is on Your Side
Do you overcommit? Have a hard time saying no? Do you procrastinate?
Are you always running late? Answering “yes” to these questions may be
a sign of poor time management. The way you organize your time can have
a big impact on your health. If you’re not sure how to get started, try these tips:
Create a daily schedule – Planning your day can help you gain more control of
your life. Jot down a to-do list and put tasks in order of importance.
Delegate – Review your to-do list and see if there are tasks you can pass on to
someone else.
Take the time you need to do a quality job – Doing the work right the first time
may take more time up-front, but errors usually result in having to spend extra time
on corrections.
Break large, time-consuming projects into smaller jobs – Work on them for a
few minutes at a time until you finish them.
Take a break – Too much stress can make you feel disorganized. When you need a
break, take one. Go for a walk, do some quick stretches at your workstation or take a
day of vacation.
Source: Mayo Clinic
Myth: Blood pressure does not need to be
checked until middle age.
Fact: Even children as young as six can have
HBP. According to research, teenagers
with the highest blood pressure and
extra pounds have thicker arteries by
age 30. Start early and check often to
prevent problems in the future.
Myth: Over-the-counter drugs are safe with
my HBP.
Fact: For people with HBP, taking certain drugs
for cold, cough and flu could be dangerous.
Decongestants have been reported to
increase blood pressure and may interfere
with blood pressure drugs.
Myth: HBP is a man’s problem.
Fact: Women should be aware of certain
things that may put them at greater risk
of HBP than men, such as being on birth
control medication, pregnant, obese
or postmenopausal.
Source: American Heart Association