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Everyday lifestyle choices can keep you healthierEveryone wants to have good health. Our quality of life depends on it. But deciding on which approach to take for a healthy

lifestyle can be challenging. Read a newspaper, watch television, listen to the radio or visit a bookstore and you’re sure to bebombarded by information about staying healthy.

All it really takes is common sense and making simple, everyday choices when it comes to your lifestyle habits. By understandingand following the basics of healthy living, you’ll feel better, look better and may very well increase your longevity.

Serve yourself rightMake healthy choices that include a wide variety of foods, andadd some spice to your life with flavor-enhancing herbs and spices.Keep food portions in check and beware of “portion distortion”in restaurant and home-cooked meals. Be a list-maker and a label-readerto help you plan ahead and stay tuned in to healthy food choices.

Make no ifs, ands or “butts”If you smoke, quit the habit by getting help and support from smoking cessation programs,

encouragement from family, friends and coworkers, and medications available through yourdoctor. Find an approach that works for you and keep a positive, determined attitude.

Get a move onYou don’t have to pump iron or be a marathon runner to stay in shape. Swimming,gardening, dancing, biking, hiking, skipping rope and paddling a canoe are great waysto get fit. Walking can also be a very effective exercise activity. Try walking on yourlunch hour or after dinner, or on the sidelines during your child’s sports practice.Work up to at least 30 minutes a day five or more days a week.

Stress lessWe all feel stress at times. How you react to stress will determine

its effect on you. Take steps to prevent stress when you canand manage it when you can’t. Practicing time management

and relaxation techniques are some positive stepsyou can take in handling stress.

Make a date with your doctorGive yourself a healthy present each year on your birthdayby scheduling a checkup with your doctor. Ask your doctorabout maintaining or achieving a healthy weight. Find outhow often you need to schedule health screenings andverify that your adult vaccinations are up-to-date.

The choices you make each day can affect your health, nowand in the future. Follow these guidelines for optimal health.

Sources: American Cancer Society; American Diabetes Association; American Heart Association

Choose well

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Experience. Wellness. Everywhere.SM

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It’s a new year, and like many of us,you may have weight loss on your listof resolutions.

You can achieve weight loss beyondthat first month or two of the yearby incorporating lifestyle changes.

The tried and true formula of eatingfewer calories and burning more calorieswith physical activity is your ticket tosuccessful weight loss. And rememberthat a reasonable rate of weight lossis a pound or two each week.

Make this your best year ever byadopting these key behaviors ofsuccessful losers:

• Make time for physical activity each day

• Reduce calorie and fat intake

• Eat regular meals, including breakfast

• Weigh yourself regularly

• Don’t let small slips turn intolarge weight regain

Slim down year-round

Source: U.S. Department of Agriculture; The National Weight Control Registry

Most people who keep track of their behaviors are more likely to take off weight and keep it off.Use weight loss tracking logs, customized menus and fitness plans—all available to you from thePersonal Health Manager at Blue Access® for Members. With helpful online tools and resources,you can keep weight loss in gear all year!

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Experience. Wellness. Everywhere.SMSource: American Heart Association

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Make it a goal this month to show yourheart some love.

Now’s the time to make up your mindto take some control over your futurewith lifestyle changes that can protectyour heart.

Here are some simple steps to take:

• Don’t smoke, and if you need to quit,turn to a health care professional,friends and family for support

• Have your blood pressure checked regularly

• Improve your eating habits by makingheart healthy choices—cutting down onsaturated fat, sugar and salt

• Be more physically active (check with yourdoctor if you’ve been inactive for a long time)

• Maintain a healthy weight

• Learn to be more relaxed and positive

• Have regular medical check-ups

• Take your medicine, if needed, to controlhigh blood pressure, high cholesterolor diabetes

Do your heart good

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Have a change of heart with these healthier lifestyle choices that can help you feel great and look better, too.Visit www.bcbsil.com and check out the Personal Health Manager available through Blue Access® for Members —your wellness resource for a healthy lifestyle.

Have a change of heart with these healthier lifestyle choices that can help you feel great and look better, too.Visit www.bcbsil.com and check out the Personal Health Manager available through Blue Access® for Members —your wellness resource for a healthy lifestyle.

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The food choices you make every dayaffect your health—how you feel today,tomorrow, and in the future. You maybe eating plenty of food, but not eatingthe right foods that give your body thenutrients you need to be healthy. Eatingright isn’t just a diet—it’s the key to ahealthy lifestyle.

The best way to give your body thebalanced nutrition it needs is by eating avariety of nutrient-packed foods every day.

A healthy eating plan includesnutritious choices from all of the foodgroups and:

Emphasizes fruits, vegetables, wholegrains and fat-free or low-fat milk andmilk products

Includes lean meats, poultry, fish,beans, eggs and nuts

Is low in saturated fats, trans fats,cholesterol, salt (sodium) andadded sugars

Group dynamics for healthier eating

Source: U.S. Department of Agriculture

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Are you making dynamic food choices? With healthful eating habits,you may help reduce your risk of many chronic diseases such as heart disease,diabetes, osteoporosis, and certain cancers, and increase your chances fora longer life. Take charge of your food choices with the Personal Health Manager’sEat Right resources—online nutrition support through Blue Access® for Members.

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AprilSunday Monday Tuesday Wednesday Thursday Friday Saturday

As the temperatures rise, so doesparticipation in outdoor sports— and theinjuries that can result from them. Commonsports injuries include sprains and strains,knee injuries, swollen muscles and fractures.

Some injuries are from accidents,while others can result from poortraining practices or improper gear.

Using these tips can help keep youor your child in the game:

• Always stretch and warm up beforeyou exercise or play any sport

• Don’t bend knees more than half waywhen doing knee bends

• Avoid twisting knees when stretchingand keep feet as flat as possible

• When jumping, land with your knees bent

• Cool down after hard sports or workouts

• Wear shoes that fit properly, are stable,and absorb shock

• Don’t run on asphalt or concrete

• Know your physical activity limitsand try not to overdo it

Rules of the game for injury-free sports

Source: National Institute of Health

Prepare to be at the top of your game by learning proper stretchingtechniques with virtual exercise demonstrations. Limber up your fingersand go to the Personal Health Manager’s Get Fit section available onlinethrough Blue Access® for Members.

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Ma ySunday Monday Tuesday Wednesday Thursday Friday Saturday

Are you a family of couch potatoes?Internet surfing, TV and video gamescan easily steal away healthy activetime from your family.

Most adults need at least 30 minutes ofphysical activity, above usual daily activity.Kids need at least 60 minutes of physicalactivity, preferably every day of the week.

Try these ideas for family active time:

• Schedule activities all family memberscan enjoy a few times a month, likebike rides, hikes and bowling

• Play with the kids—kick around asoccer ball, splash in a puddle, ordance to favorite music

• Join a walking group in the neighborhoodor at the local shopping mall

• Walk, skate, or cycle more, anddrive less

• Take the whole family on a tour of alocal museum, zoo or historic site

• Involve the whole family in householdchores and yard work

• Plant a vegetable or flower garden

Active family time can be child’s play

Source: U.S. Department of Agriculture

Want your family to go from zapped to zippy? It’s easy whenyou carve out time for physical activity. Plan your family’s activity

program with the Personal Health Manager resources availablethrough Blue Access® for Members.

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Jun eSunday Monday Tuesday Wednesday Thursday Friday Saturday

Burned out, run down and drained ofenergy? If so, stress may be taking itstoll. When you are stressed, your bodyworks overtime. This can make you feelanxious, afraid, worried and uptight.

Stress can also cause health problemsor make problems worse if you don’tlearn ways to deal with it.

Try these simple ideas for tensionprevention:

Don’t worry about things you can'tcontrol, such as the weather

Be well-prepared for stressful events,such as a job interview

View change positively, not as a threat

Work to resolve conflicts with other people

Talk with a trusted friend, family memberor counselor

Set realistic goals at home and at work

Exercise regularly, eat well-balancedmeals and get enough sleep

Participate in non-stressful activitiesyou enjoy

Use relaxation techniques, like meditating

Extinguish burnout

Source: American Academy of Family Physicians

Visit Blue Access® for Members and make stress management a top priorityby using the Personal Health Manager’s Live Well section. You’ll feel yourselfgo from burned out to chilled out.

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JulySunday Monday Tuesday Wednesday Thursday Friday Saturday

Did you know that on average, poisoncenters handle one poison exposure every13 seconds? That’s over two millionreported poison exposures each year.

Keep your local Poison Control Centertelephone number, (800) 222-1222,on or near your telephone.

Prevent needless poisonings byfollowing these tips:

• Keep potential poisons in theiroriginal containers

• Read and follow the directions andcaution labels on household andchemical products before using them

• Never mix household and chemicalproducts together

• Never sniff containers to discoverwhat is inside

• Read and follow the directions andwarnings on the label before takingany medicine

• Be aware of potential drug andfood interactions

• Never share prescription medicines

• Keep medicine and household cleanersout of children’s reach

Pick your poison prevention plan

Source: American Association of Poison Control Centers

Looking for additional safety tips andpreventive measures? Check out the onlineHealth Encyclopedia from the Personal HealthManager at Blue Access® for Members.

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Augus tSunday Monday Tuesday Wednesday Thursday Friday Saturday

It’s always better to prevent a disease thanto treat it—that’s why immunizations areso important.

Vaccinations help prevent infectiousdiseases and save lives.

While vaccines have a high success rate,there is some public concern about theirsafety. Vaccines, like prescription drugs,aren't completely free of possible sideeffects. But most effects are minor andtemporary, such as a sore arm, mild feveror swelling at the injection site. If you haveconcerns, talk to your health care provider.

The health benefits of vaccines far outweighthe side effects when you consider:

• Outbreaks of vaccine-preventablediseases still occur

• Without protection from vaccines, thevaccine-preventable diseases that havenearly been eliminated are likely to return

• Many other countries don’t haveimmunizations available as we do inthe U.S., and they continue to havedisease outbreaks—dangerous diseasescould be only a plane ride away

Calling the shots

Source: Centers for Disease Control and Prevention

Safeguard your and others’ health by sticking with a regular vaccination schedule. The Personal Health Manager’sFamily Management feature allows you to keep track of immunizations—another helpful health resource availablethrough Blue Access® for Members.

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When it comes to your cholesterol, youhave to consider the good with the bad.

If you haven’t already, call yourhealth care provider to schedule acholesterol screening.

High-density lipoprotein, HDL cholesterol,is known as “good” cholesterol becausehigh levels of HDL seem to protectagainst heart attack. On the other hand,too much low-density lipoprotein, orLDL (bad) cholesterol, circulating in theblood can clog your arteries, increasingyour risk of heart attack and stroke.

Follow these tips to keep HDL upand LDL down:

• Eat foods low in saturated andtrans fats and cholesterol

• Achieve or maintain a healthy weight

• Get regular physical activity

• Take medication, if needed, as prescribed

• Follow your health care professional’srecommendations

• Commit to improve and maintainyour health

HDL vs. LDL cholesterol: Keep it up…and down

Source: American Heart Association

By keeping up a proactive approach,you can keep total cholesterol down. Use thePersonal Health Manager’s features to track yourcholesterol test results — available to you throughBlue Access® for Members.

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Asthma is a chronic lung disorder thatmakes it difficult to breathe. Symptomsinclude coughing, wheezing, shortnessof breath, chest tightness and anoverproduction of mucus.

Asthma can be a life-threateningcondition if not properly managed.

Common asthma triggers to watchfor include:

• Infections in the airways

• Viral infections of the ear, nose,and throat

• Other infections (such as pneumonia)

• Things in the environment (outside orindoor air you breathe)

• Cigarette smoke

• Irritants in the air (air pollution)

• Cold air and dry air

• Sudden changes in the weather

• Allergens, pollens, mold and dust

• Animals

• Exercise

• Emotional stress

Asthma relief is in the air

Source: American Lung Association; American Academy of Pediatrics

If you suffer from asthma, online support is just a click away. Log on Blue Access® for Membersand use the Personal Health Manager’s Ask A Nurse feature for answers to your asthma questions.

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Type 2 diabetes is the most commonform of diabetes. In type 2 diabetes,either the body does not produceenough insulin or the cells ignore theinsulin. Insulin is necessary for thebody to be able to use sugar.

There are 20.8 million children and adultsin the United States with diabetes—andmore than one-third of them don’t know it(about 6.2 million people).

One way to guard against type 2diabetes is to know your risk factors.You may be at risk if you:

• Are overweight

• Don’t get enough exercise

• Have a parent or sibling with diabetes

• Are 65 years of age and get littleor no exercise

• Are a woman who has had a babyweighing more than nine poundsat birth

Are you the type 2 diabetes type?

Source: American Diabetes Association

Want to be the healthy type? Regular exercise, good nutrition and weight controlare a smart approach whether you’ve been diagnosed with type 2 diabetes or wantto prevent it. Visit Blue Access® for Members and receive additional preventive ordiabetes management tips from the Personal Health Manager’s Ask A Nurse feature.

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December is the year’s most deadly anddangerous month due to alcohol-relatedcrashes. And since the late 1990’s, alcohol-related driving deaths have steadily increased.

Just a couple of drinks can impairyour driving—“buzzed” drivingis drunk driving, too.

When celebrating the holidays,heed these simple precautions:

• Plan ahead and always designate asober driver before the party begins

• Don’t even think about getting behind thewheel of your vehicle if you’ve been drinking

• If you are impaired, call a taxi, use masstransit or get a sober friend or familymember to come and get you

• Stay where you are and sleep it off untilyou are sober

• Take the keys and never let a frienddrive while impaired

• If you are hosting a holiday party, remindyour guests to designate their sober driver,always offer alcohol-free beverages andmake sure all of your guests leave with asober driver

Don’t be a “Party Crasher”

Source: The National Highway Traffic Safety Administration (NHTSA)

With careful holiday planning, you can be thelife of the party and help save lives, too. Needadditional advice? Get it through the PersonalHealth Manager’s Ask A Life Coach feature that’savailable to you through Blue Access® for Members.

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