SPRING 2023 Kern Legacy Health Plans 4 The benefits of staying well-hydrated 3 Turn unhealthy cravings into healthier snacking Inside Spring is often thought of as a time of renewal, especially after the dark days of winter. This spring, take the time to refresh your commitment to a safe and healthy life with the following tips from the National Safety Council (NSC), National Institutes of Health (NIH), and other safety and wellness experts. Test your in-home alarms The switch to daylight saving time is a good reminder to check and maybe change the batteries in your smoke alarms and carbon monoxide detectors. According to the NSC, smoke alarms should be installed in every bedroom and in the common areas on every floor in a home. Carbon monoxide detectors should be installed outside each bedroom and on every floor of a home. This is also a good time to check the outdoor vents of your gas appliances to make sure they are clear of snow or debris. Plan your (edible) garden Planning and planting a garden of edible plants is a great way to get exercise and eat healthfully. You can grow a variety of fruits and vegetables in your backyard—think broccoli, spinach, lettuce, tomatoes, strawberries and melons. Don’t have room for a garden? Consider growing produce in containers or joining a community garden. Adding fruits and vegetables to your meals can lower your risk for chronic diseases like heart disease and some types of cancer. And the fiber found in produce can help regulate your gut. Stock up on sunscreen Since you’ll be spending more time outside, it’s especially important to remember to wear sunscreen to reduce your risk of skin cancer. The American Academy of Dermatology recommends that you buy sunscreen that has broad-spectrum protection, an SPF of 30 or higher, and is water-resistant. But don’t count on sunscreen alone to protect your skin. You should also seek shade between 10 a.m. and 2 p.m., when the sun’s rays are strongest. Cover up with lightweight clothing, a hat and sunglasses. Be safe while cleaning If spring has sparked the urge to clean up around your home, be sure to follow these basic safety precautions: ● When using a ladder, don’t lean too far on either side. ● Lift heavy items with your legs, keeping your back straight. ● Cleaning the floor? Warn family members that the floor will be wet and slippery. ● Don’t clutter walkways or stairs with things people might trip over. ● Try not to carry too many items at one time. ● Don’t mix cleaning products, especially ammonia and bleach. Spring into wellness Being outdoors and working in a garden can be good for your mental health too. According to the NIH, some studies have found that being active outdoors in nature can improve mood and lessen anxiety.
Pass the protein, please! Protein is good for the body in many ways. Here are 10 key facts to know about this important nutrient: 1. Protein is found in foods from both plants and animals, such as: ● Beans and peas. ● Dairy products, like milk, cheese and yogurt. ● Eggs. ● Meats and poultry. ● Fish. ● Nuts and seeds. ● Soy products. ● Whole grains and vegetables, in lesser amounts. 2. Most people 14 years and older should eat 5 to 7 ounces of protein a day, depending on their overall calorie needs. Many of us already eat plenty of protein. 3. Protein plays a key role in many body processes, such as blood clotting; fluid balance; immune response; vision; and the production of hormones, antibodies and enzymes. 4. Protein is also part of every cell in the body. It’s necessary for growth and development. 5. Your skin, hair, nails, muscles, bones and internal organs all contain a lot of protein. Almost all body fluids have protein in them too. 6. Complete proteins contain all of the essential amino acids in healthy amounts. Animal foods—such as dairy products, eggs and meats—and soy are complete protein sources. 7. A protein is incomplete if it’s missing, or doesn’t have enough of, one or more essential amino acids. Most plant foods are incomplete sources of protein. 8. You can pair two incomplete proteins, at the same meal or throughout the day, to form a complete one. Eating rice and beans together, for example, makes for a complete protein. 9. Snacks can be good sources of protein. Try peanut butter on whole-grain crackers, a hard-boiled egg, hummus or yogurt. 10. Some proteins are better for you than others. For example, fish high in omega-3 fatty acids, such a salmon or albacore tuna, are good for your heart. Many deli meats, on the other hand, are high in fat and sodium, which are not heart-healthy. You’ll want to eat less of those types of protein. Sources: U.S. Department of Agriculture; U.S. Food and Drug Administration Choose your fats wisely Did you know dietary fat is a nutrient? It is. But not all four of the fats found in foods are the same. Two—saturated fats and trans fats—can raise LDL cholesterol (the bad one). But monounsaturated and polyunsaturated fats provide health benefits— including lowering cholesterol. To get the good fats you need for energy, cell growth and hormone production, include these in your balanced diet: ● Canola oil, fatty fish and ground flaxseed for their omega-3 fatty acids, a polyunsaturated fat that offers heart protection. ● Avocado, nuts and olive oil for their monounsaturated fats, which can improve blood cholesterol. Source: American Heart Association How do I cut back on sodium? The family medicine doctor says: Sodium is a mineral found in many foods. Health care providers often use the words sodium and salt interchangeably. You need some sodium, but too much can be bad for your health. To cut back, read the nutrition label on foods. Look for the words saltfree, sodium-free, very low sodium or low sodium on the label. The dietitian says: Use more herbs and citrus to flavor foods. Instead of adding salt, experiment with spices, fresh herbs, lemon juice, lime juice and vinegars. Try using a sodium-free seasoning blend and condiments that are labeled salt-free or low sodium. The nurse practitioner says: Eat a variety of fruits and vegetables. Fresh produce is naturally low in sodium. If you buy frozen produce, look for fruits and vegetables without added sauces or sodium. When choosing canned vegetables, go for low-sodium or no-salt-added items. Or rinse and drain canned vegetables to help lessen the amount of salt you’ll eat. The internal medicine doctor says: Choose fewer processed foods. Limit these foods, which are often high in sodium, or look for lower-sodium versions: ● Canned soups, vegetables, meats and tomato juice. ● Cold cuts, deli meats, hot dogs and sausages. ● Pizza. ● Frozen dinners. ● Rice and noodle mixes. March is National Nutrition Month A S K T H E E X P E R T S
We all crave comfort food from time to time. And while there is nothing wrong with an occasional trip to the drive-thru or a couple of cookies, frequent cravings for unhealthy snacks can lead to overeating. Here are some tips on how to recognize why you’re craving that sweet or salty treat, and how to kick those cravings in the future. Understand your cravings. Many of us crave unhealthy foods when we are feeling stressed, anxious or depressed. This is called emotional eating. It can be hard to control these cravings because they are not related to physical hunger. Instead, they are an attempt to use food to fill our emotional needs. Make a note of every time you overindulge so you can start to track why you snack. Address your emotional needs. Monitoring your snacking choices can reveal why you overeat. Is it after a hard day at work? Try skipping the cupcake and taking a walk or a relaxing bath instead. Do you have cravings when you are feeling depressed or bored? Then do something that lifts your spirits. Call a good friend, work on a favorite hobby or get some exercise. Change your snacking habits. Once you know when a craving might hit, you’re ready to take it on. Keep healthy snacks on hand. These could include some nuts, fruit, yogurt or even a small amount of dark chocolate. You can also create a snacking schedule. This way, you’ll know when you’ll next be taking a break for a bite of food, ensuring that you don’t pick up a less healthy snack beforehand. If you are someone who craves too many sweet or salty snacks, then understanding your eating habits—and planning ahead—can make all the difference. Making changes one step at a time will boost your future health and set you up for snacking success. Sources: Academy of Nutrition and Dietetics; American Heart Association; HelpGuide Need dietary counseling? Certain dietary counseling may be payable as a Preventive Care (wellness) service in accordance with ACA requirements. Your plan covers dietary/nutrition services for adults and children who are overweight or obese and have additional cardiovascular or diabetes risk factors. Speak with your physician to see if you would benefit from these services. To find a network provider, call the Member Services number on the back of your card or visit www.kerncountyhealthbenefits.com. Understanding carbohydrates If you have diabetes, your to-do list likely includes tracking the carbohydrates (carbs) in your diet. Here’s food for thought on why carbs are so important for controlling diabetes. Carbs affect blood sugar When you eat foods with carbs, your body breaks them down into glucose. Then your pancreas releases insulin to help your cells absorb that glucose. Eating foods with healthy carbs can help you control your blood sugar—and your condition. Balance is key To avoid blood sugar spikes and reach your blood sugar goals, choose carbs that are digested more slowly. Try to fill up on low-sugar, low-starch, fiber-rich carbs that are packed with nutrients. These include non-starchy vegetables like broccoli, tomatoes, green beans, lettuce and cucumbers. You can also enjoy foods higher in starchy carbs in moderation. These include fruits like apples, blueberries and strawberries. Try to consume fewer refined, highly processed foods and drinks. Watch out for white bread and white rice and for those with added sugar, such as sugary drinks; sugary cereal; and sweets, like cookies, cake and candy. The payoff is worth it. Well-controlled blood sugar can reduce your risk of serious diabetes complications and help you feel your best. If you have questions about carbs, be sure to stay in touch with your diabetes care team and ask questions as they come up. Sources: American Diabetes Association; National Institute of Diabetes and Digestive and Kidney Diseases How to turn unhealthy cravings into healthier snacking
Strawberry aguas frescas Ingredients 2 cups sliced fresh strawberries 2 cups water 2 limes, juiced Ice cubes 1 teaspoon agave nectar (optional) Additional strawberries (optional) Fresh mint leaves (optional) Directions ● Place strawberries, water, lime juice and agave nectar (if using) in the container of a blender. Process a few seconds until smooth. ● Fill 2 large glasses or a small pitcher with ice cubes. Pour aguas frescas into glasses or the entire batch into pitcher. ● Garnish with fresh, whole strawberries and mint leaves, if desired. Nutrition information Amount per serving: 60 calories, 0.5g total fat (0g saturated fat), 16g carbohydrates, 1g protein, 3g dietary fiber, 0mg sodium. Source: American Institute for Cancer Research D R I N K U P ! The benefits of staying well-hydrated Every cell, tissue and organ in the human body contains water. Without water, your body can’t maintain its temperature, get rid of waste or perform a host of other essential functions. You are constantly losing water—through urine, sweat and even your breath. So you need to take in water every day—and plenty of it. When your body doesn’t get the water it needs, you become dehydrated. And that can mean big problems. Severe dehydration can damage internal organs—such as the liver, kidneys and brain—and can even cause death. Who’s at risk? Older adults are at high risk of dehydration because they may not easily sense when they are thirsty, or they may have a physical condition that makes it difficult to drink. Individuals with a chronic illness, like diabetes, or certain medical conditions, such as kidney stones or a bladder infection, are also at higher risk. In addition, some medications can increase the risk of dehydration. Adults are also at increased risk if they: ● Exercise too hard or too long. ● Work or are physically active outdoors in hot weather. ● Are pregnant or breastfeeding. Are you dehydrated? In addition to feeling thirsty, signs of dehydration include: ● Reduced sweating. ● Dry or sticky mouth. ● Muscle cramps. ● Concentrated, dark yellow urine—or no urine at all. ● Light-headedness, dizziness, confusion or a fast heartbeat. Drinking a lot of water can resolve mild dehydration. More severe cases require treatment with intravenous solutions that contain sodium chloride. You should drink plenty of fluids (water is best) every day, especially during and after exercise and when the weather is hot. Carry a bottle so that you always have water at hand, and eat water-rich fruits and vegetables, such as melons and tomatoes. Hydrate with food Foods made up mostly of water Iceberg lettuce Pickle Cantaloupe Butternut squash Apple Source: U.S. Department of Agriculture 96% 94% 90% 86% 86%
Overview of back pain Back pain is one of the most common medical problems in the United States. It can range from a dull, constant ache to a sudden, sharp pain. Sometimes it can come on suddenly—from an accident, a fall or lifting something heavy, or it can develop slowly because of age-related degenerative changes to the spine. In some cases, inflammatory disorders or other medical conditions cause back pain. Treatment varies, depending on the cause and symptoms; however, there are steps you can take to improve your health and lower your chance of developing chronic or long-lasting back pain. Who gets back pain? Anyone can have back pain; however, several factors increase your risk. Risk factors increase your chance of developing back pain and can include: ● Fitness level. Back pain is more common among people who are not physically fit. For example, weak back and stomach muscles may not properly support the spine. Back pain is also more likely if you exercise too strenuously after being inactive for a while. ● Weight gain. A diet high in calories and fat, combined with an inactive lifestyle, can lead to obesity. This can put stress on the back. ● Job-related risk factors. Jobs that require heavy lifting, pushing, pulling or twisting can injure the back. A desk job may also play a role, especially if you have poor posture or sit all day in an uncomfortable chair. ● Age. Back pain becomes more common with age, particularly after age 45. ● Heredity. Genetics play a role in some disorders that cause back pain. Living with back pain Living with back pain can be challenging; however, most people find relief within six weeks. Remember to follow the recommendations of your health care providers. The following may make it easier for you to manage your pain and recover: ● Add exercises gradually, and talk to your doctor about the types of exercises that are best for you. There may be certain activities or exercises you should avoid. ● When sitting for a prolonged period, get up, move around and switch positions frequently. ● Wear comfortable shoes with a low heel. ● When driving long distances, try adding some support behind your back, and stop frequently to stand up and walk around. ● Sleep on your side, and place a small pillow between your knees. If you tend to sleep on your back, place a pillow under your knees. If possible, try to avoid sleeping on your stomach. ● Limit the amount you carry. Instead of carrying more items at once, make a few extra trips to avoid carrying too much weight. Preventing back pain You may be able to prevent back pain from overuse or improper body mechanics. The following recommendations can help you have a healthy back and lifestyle: Perform regular exercise that keeps your back muscles strong. Exercises that increase balance and strength can decrease your risk of falling and injuring your back or breaking bones. Exercises such as tai chi and yoga—or any weight-bearing exercise that challenges your balance—are good ones to try. Remember to warm up before exercise or other physical activities. Eat a healthy diet that includes enough calcium and vitamin D—nutrients that keep your spine strong. Maintain a healthy weight. Being overweight can put unnecessary and injurycausing stress and strain on your back. Practice good posture and avoid slouching. Try to remember to support your back when sitting or standing. Avoid lifting heavy items whenever possible. If you do lift a heavy item, use your leg and abdominal muscles instead of your back. Source: National Institutes of Arthritis and Musculoskeletal and Skin Diseases Did you know? Kern Legacy Health Plans has a large network of contracted chiropractic, orthopedic and pain management providers to help you manage your back pain. Prior authorization for consultations and routine follow-up visits for these services are not required. For a complete list of network providers, visit www.kerncountyhealthbenefits.com for your plan’s directory or to determine if a copay or a deductible applies for your services. For any questions, please call the Member Services number on the back of your insurance card to speak to a qualified plan representative.
Standard U.S. Postage PAID Walla Walla, WA Permit No. 44 KERN LEGACY HEALTH PLANS 1115 Truxtun Avenue, First Floor Bakersfield, CA 93301 A LEGACY OF GOOD HEALTH is published as a community service for the friends andmembers of KERN LEGACYHEALTH PLANS, 1115 Truxtun Ave., First Floor, Bakersfield, CA 93301, telephone 661-868-3182. Information in A LEGACY OF GOOD HEALTH comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. 2023 © Coffey Communications, Inc. All rights reserved. Kern Legacy Health Plans Take steps to fit in fitness Exercising is one of the most powerful things you can do for your health. Physical activity helps slow some chronic diseases, including arthritis and type 2 diabetes. It lowers the risk of some types of cancer and can help to improve blood pressure. To reap these rewards, however, consistency is key. According to current physical activity guidelines, adults should fit in 150 to 300 minutes of moderately intense physical activity or 75 to 150 minutes of vigorously intense physical activity each week. That’s in addition to two weekly sessions of strength training. It adds up to just two to five hours per week. To fulfill this exercise goal, try to do something active daily. These steps can boost your motivation and help you keep up the good work: Find a good fit If you pick activities you enjoy doing, you’ll be more likely to stick with them. It could be as simple as brisk walking for 30 minutes every day and taking online strength training classes. Or maybe it’s going to exercise classes and working out with resistance bands while watching TV. Try new ideas until you find something fun. You might even team up with an exercise buddy. Give yourself credit for all you do You don’t have to go to a gym to exercise. Everything active counts, including carrying bags of groceries. Look for ways to conveniently fit more movement into your day, like walking your dog for an extra lap around the block. Set fitness goals Write down your goals for the day or week and cross them off your list as you make progress. Reward yourself The positive feeling you get from exercising is its own reward. Still, tangible, non-food prizes for reaching your daily or weekly fitness goals, such as new clothing, concert tickets or a night out with friends, can help keep you going. Sources: American Council on Exercise; National Institute on Aging; National Institutes of Health A heads- up about distracted walking It’s a modern-day problem. You’ve seen it, and you may have even done it a time or two— distracted walking with a smartphone. The danger: falls, stumbles, collisions—and potentially serious injuries. Phones down, heads up! Walk this way: ● Keep your focus on what’s in front of and around you. ● Stop walking and move to a safe place—to check your phone, text or take calls. ● Skip the earbuds or turn down the volume to hear what’s going on around you.
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