There’s no denying it: Soaking up the sun and getting a tan can feel really good—especially after a long season of cold temperatures. But (you knew there was a but coming) that good feeling and those tanned arms can be a bad thing. Ultraviolet (UV) radiation from the sun can permanently damage the cells of your skin—a tan is actually a sign of damaged skin. This may trigger wrinkles; dark spots; or dry, leathery skin. Of course, the biggest threat from too much UV exposure is skin cancer. Time spent sunbathing raises the risk of deadly melanoma as well as nonmelanoma skin cancers. And while many people believe that skin cancer can take decades to develop, melanoma is the second most common cancer in young women 15 to 29 years old. Enjoy sun safely No one says you have to hide from the sun— after all, being active outdoors is good for you. Still, you can’t use that as an excuse to get a tan. To enjoy the warmth of the sun without exposing yourself to risk: Slather up. Use a sunscreen with a sun protection factor (SPF) of 30 or higher. Put a thick layer on all parts of your exposed skin before you head outside, even on slightly cloudy or cool days. Dress for success. Put on a hat with a brim that’s wide enough to shade your face, ears and the back of your neck. And, as much as possible, try to wear long-sleeved shirts and long pants. Sources: American Academy of Dermatology; Centers for Disease Control and Prevention; U.S. Food and Drug Administration Don’t forget your ABCs When evaluating any skin changes you happen to find, use the ABCDE rule: Asymmetry. Unlike a regular, oval or round mole, one half of a melanoma lesion doesn’t look like the other half. Borders. Most melanomas have jagged or other uneven borders. Color. Melanomas may be more than one color, such as brown, tan, white, pink or red. Diameter. Most melanomas are about the size of a pencil eraser, though they can be smaller. Evolving. This is when a mole or spot changes in size, shape or color. Any skin changes that look unusual or concern you in any way should be brought to your doctor’s attention as soon as possible. DO NOT HESITATE Report any unusual moles or changes in your skin to your doctor and discuss whether you are at increased risk of skin cancer. For a list of contracted dermatologists, visit www.kerncountyhealthbenefits.com. Enjoy the sun, skip the tan Hello there, sunshine! SUMMER 2022 Kern Legacy Health Plans 5 Urgent care or ER? Make the best choice 4 Walking is a simple step to better health Inside
Almost 15 million U.S. adults live with severe joint pain related to arthritis. Visit www.kerncounty healthbenefits.com for information about your health benefits and contracted providers. Take advantage of the County’s contract with Body Xchange. No enrollment fees and $12.99 per month for ALL clubs. Your Kern Legacy Health Plan covers products such as nicotine gum or patches to help you quit smoking or using tobacco. 4 steps to better joint health Your joints are truly amazing. Imagine walking with your best friend, bending to smell a flower or tossing a ball to your kids without your flexible joints. To help keep these moveable marvels healthy and free of diseases that can harm them, like arthritis and osteoporosis, practice a little joint TLC. Sources: Arthritis Foundation; Centers for Disease Control and Prevention; National Institutes of Health; National Osteoporosis Foundation; Smokefree.gov; U.S. Department of Health and Human Services Keep moving Exercise helps keep muscles around your joints strong and in good working order. Aim for 150 minutes of some type of moderate-intensity exercise, such as brisk walking or water aerobics, every week. And do some activities to strengthen your major muscle groups at least two days a week. If you play sports, protect your joints by wearing any recommended safety pads. Bone up on calcium and vitamin D This mineral-vitamin duo helps build and maintain strong bones, reducing the risk of osteoporosis, which thins bones and makes them prone to fractures. Sources of calcium include low-fat dairy products—such as milk, yogurt and cheese—along with foods such as broccoli, kale and canned salmon with edible bones. Some juices, cereals, breads, soy milk and bottled water have calcium added to them. Read the labels. They may also contain vitamin D. Your skin makes vitamin D when exposed to the sun. However, being in the sun also raises your risk of skin cancer. Ask your doctor if you should take a vitamin D supplement. Butt out If you smoke, your bones will thank you for quitting. Smokers have a higher risk of fractures than those who don’t smoke. Quitting is often easier said than done. But these tips may help: ● Talk with your health care provider about stop-smoking medicines, both prescription and over-the-counter. He or she can help you decide if one of them might work well for you. ● Pick a quit date, and let family and friends know so that they can help support your decision. ● Do a clean sweep of your home, car and workplace. Rid them of any cigarettes, matches, lighters or ashtrays. Lighten your load Excess weight puts added stress on the joints of your knees, hips and feet. Every extra pound you gain puts four times the stress on your knees, for example. But losing even a small amount of weight may help the health of your joints. To keep pounds from piling on, practice portion control. Enjoy your favorite foods, but in smaller amounts. Eating plenty of naturally calorie-light fruits and veggies as part of a balanced diet may also help. And don’t forget to think about what you drink: Many beverages are high in calories. Cutting back on calorie-laden beverages can help you lose weight.
It’s never too late to take care of your bones, especially when osteoporosis is a risk—which it is for many women. You can start right now to avoid getting this bone-weakening condition or help prevent it from getting worse. About 8 million women in the U.S. have osteoporosis, which means “porous bone.” It occurs when the body loses too much bone material, makes too little new bone, or both. The bone’s honeycomb-like structure becomes less dense, which means it can break more easily than healthy bone. This often happens unexpectedly because the disease has no outward symptoms. A fall or a simple bump can lead to a broken hip, backbone (spine), wrist or other bone. Why women are at high risk Older women are most vulnerable to developing osteoporosis. Their estrogen levels, which help protect bone density, decline after menopause. That’s why it’s recommended that women 65 and older get bone mineral density tests to see if they already have the disease or are at risk of getting it. In particular, white and Asian women have the highest chance of developing the disease. Other key factors include a family history of osteoporosis or broken bones after age 50 as well as the following risk factors: DO YOU NEED A BONE DENSITY TEST? Talk to your health care provider about your chance of getting osteoporosis, and ask when you should have a bone density test—a benefit provided to you at no cost by your Kern Legacy Health Plan. We o er virtual care so you can stay home Don't delay your medical care. Call your doctor's o ce to learn if your next appointment can be done virtually. Understand your risk for osteoporosis ● Having early menopause or ovaries removed before menopause. ● Not getting enough calcium or vitamin D— or both—throughout life. ● Not exercising or being on extended bed rest. ● Smoking. ● Taking medications—including medicines for arthritis and asthma or some cancer drugs—that may decrease bone density. ● Having a small body frame. How to prevent osteoporosis or stop it from progressing You can do a lot to help protect your bones: ● Eat a diet rich in calcium and vitamin D and stay physically active with weightbearing activities, such as weight training, walking and climbing stairs. ● Stop smoking, if you smoke, and know the risks of alcohol. Both can reduce bone mass. ● Maintain a healthy weight. Being underweight can increase the risk of fracture and bone loss. ● Work with your doctor to assess your risk and options. Your doctor can offer treatment options for rebuilding bone or slowing bone loss. Also, discuss strategies for avoiding bone-loss side effects from drugs you may take for other conditions. Do these things, and your bones will thank you. Nutrition for healthy bones
Walking for exercise Step up to the benefits While it may not have the glamour of other fitness trends, a move you mastered in toddlerhood is still hard to beat. We’re talking about walking. What makes walking such a great fitness move? For starters, it’s easy and inexpensive. There’s no need to visit a gym, buy special equipment or learn a new sport. For the most part, all you need are shoes that fit well and cushion your feet. Then just follow your own two feet. Also, walking is generally safe. It’s less likely to hurt your joints than running, for instance. For reasons like these, walking has a low dropout rate. So you’re likely to keep doing it. Best of all, walking is great for your body and your well-being. Walking is a type of aerobic exercise (the kind that elevates your heart rate and breathing.) Among other things, aerobic exercise can: ● Help you burn more calories for better weight control. ● Improve the health of your heart and blood vessels, which may help lower your risk of heart disease. ● Help you maintain healthy blood pressure and cholesterol levels. ● Help you prevent or manage type 2 diabetes. ● Improve your fitness level, giving you the stamina to do everyday activities with greater ease. ● Help you maintain strong bones, since walking is also a weight-bearing activity. ● Lower stress and elevate your mood. ● Help you live longer. Getting started is easy Most people don’t need to see a doctor to begin a walking program. But you may want to do that if you have a chronic health condition, you’re over 40 years old or you haven’t been active in a while. Once you get the green light to start a walking program, follow these tips for a successful and safe time: Set small, doable goals to start. Experts say an adult exercise routine should include about 150 minutes per week of moderately intense aerobic exercise such as brisk walking. (When you walk at a brisk pace, you can carry on a conversation and breathe without much effort.) But you may want to start with a more doable goal. Even a 10-minute walk, a few times a week, is a good start. Gradually work your way up to longer walks at a brisk pace. That’s when many of the health benefits of walking start to kick in. Meeting your goals will put more wind at your back. Be aware of your surroundings. If you wear earphones, keep the volume low enough so you can hear traffic and other sounds. Wear bright colors when walking in low light. Enlist a walking buddy. Active fun with a walking partner can increase your motivation. Have a bad-weather plan. Consider walking in an indoor mall in rain or cold weather. Or plot a walking path in your home. Change up your walking route from time to time. Variety keeps exercise interesting. Walk a different route, for instance. Or go for a shorter walk one day and a longer one the next. Track your progress. Monitor how far you can walk with a step counter, a phone app or a journal. You’ll feel great when you see how far you’ve come. Sources: American Heart Association; Arthritis Foundation; National Institutes of Health Here are ideas for staying active close to home ● Engage in active family play time. Any game that gets everyone up and moving counts! ● Catch up on household chores such as cleaning out the closet. Vacuuming is also a physical activity. ● Get outside. Mow the grass, go for a walk or take a bike ride. Remember to maintain a safe distance between yourself and other active neighbors. ● Make television watching more active by doing jumping jacks or push-ups during the commercials. Source: Centers for Disease Control and Prevention
Urgent care vs. emergency care What should I know? Amid a public health crisis, urgent care and emergency facilities are seeing an increase in the number of patients they treat. Long waits and costly visits are adding to the stress of your condition. Knowing the difference in the services offered at an urgent care and emergency room can give you the care you need and may also save you valuable time and money. Be prepared: Know your health benefits Under your Kern Legacy Health Plan, your co-pay for an urgent care visit is $15 per visit (deductibles may apply), whereas the co-pay for an emergency room visit is $150 (deductibles may apply). (Kern Legacy Classic Choice members have a $75 ER co-pay). If the member received ER or urgent care treatment from a non-network provider, the member may submit a claim form to the claims administrator to be considered for reimbursement. Submitting a claim is not a guarantee of payment and is subject to medical review and Plan guidelines. CAUTION: The use of a non-network hospital, facility or health care provider could result in your having to pay a substantial balance of the provider’s billing. Balance billing occurs when a health care provider bills a patient for charges (other than copayments, coinsurance or deductibles) that exceed the Plan’s payment for a covered service. You can avoid balance billing by using Network/ Contracted providers. Remember, your lowest out-of-pocket costs will occur when you use Network/Contracted providers. YOUR QUESTIONS ANSWERED For questions regarding your urgent care or emergency room benefit or to locate a contracted facility, call the Member Services number on the back of your ID card or visit www.kerncounty healthbenefits.com. Unlike emergency rooms, urgent care centers only treat individuals with illnesses or injuries that are not life-threatening. For individuals who feel they need medical attention but also feel they do not require ER services, urgent care centers may be their best option. The wait times can be drastically shorter, and the costs are significantly less. Common conditions treated in urgent care facilities include: ● Sore throats. ● Earaches. ● Coughs. ● Fevers without a rash. ● Persistent diarrhea. ● Vomiting. ● Sprains or shallow cuts. ● Urinary tract and bladder infections. ● Backaches. It is important to know that ER care is for the treatment of life-threatening conditions. Patients are seen by the severity of their conditions, not by the time they arrive. An individual who presents with an earache may wait up to six hours or longer to obtain services, whereas an individual who presents with chest pains may not wait at all. It is important to know your condition and determine if an ER is actually what you need. Life-threatening conditions may include: ● Severe chest pain. ● Unconsciousness. ● Shortness of breath. ● Major wounds or severe burns. ● High fever with a headache. ● Vaginal bleeding with pregnancy or being in active labor. ● Poisoning or overdose. ● Broken bones. ● Allergic reactions or swelling. When should I go to urgent care? When should I go to an emergency room (ER)?
Ah, that mouthwatering aroma. That taste bud-tempting sizzle. Nothing says summertime like a cookout. Before you get the fire started, take a moment to consider a few grilling tips for food that is tasty and healthy: » Use a food thermometer. It’s the only way to know when meats are cooked to a safe internal temperature (high enough to destroy any harmful bacteria). That’s 145 degrees for fish and red meat, 160 degrees for ground meats, and 165 degrees for poultry. » Avoid the danger zone. Bacteria grow rapidly in the temperature zone between 40 and 140 degrees. So always thaw and marinate meats in the fridge— never on a counter or by the grill. You can thaw meat safely in cold water or a microwave if you cook it immediately. Refrigerate leftovers within two hours or one hour on 90-degree days. Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research » Pass on charring. Cooking food at higher temperatures produces chemicals linked to cancer. You can reduce these chemicals if you avoid charring and overcooking meat, fish and other food. It helps if you marinate meat, remove any visible fat, or partially microwave or bake meat before you grill it. During grilling, keep meat in the center of the grill and flip often to avoid scorching. » Go lean. Instead of fatty steaks, burgers or hotdogs, try grilling chicken breasts, turkey burgers or leaner cuts of beef. While going lean is a good choice, eating a lot of red meat may raise your risk of colorectal cancer. And regular consumption of processed meats is linked to colon cancer, even when eaten in small amounts. » Pile on the veggies. Who says you even have to grill meat? Instead, try grilling an array of fresh and colorful vegetables like zucchini; red, yellow and orange bell peppers; corn; asparagus; broccoli; cauliflower; eggplant; Portobello mushroom caps; and onions. Brush them lightly in olive oil and season with your favorite herbs. Try grilling fruit—such as strawberries, pineapple, peaches and mangoes—too. Let the grilling begin! 5 tips for safer, healthier cookouts Cooking food at higher temperatures produces chemicals linked to cancer. 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. 2022 © Coffey Communications, Inc. All rights reserved. Kern Legacy Health Plans
RkJQdWJsaXNoZXIy ODQ1MTY=