SUMMER 2017A Special Publication from The Everett Clinic

Healthy LivingGet Movin’ Regular exercise improves blood sugar (glucose), blood pressure and

cholesterol. It can also help you achieve and maintain a healthy weight. Short periods of moderate exercise throughout the week can yield big

rewards for your health and fitness. Be sure to check with your healthcare provider before making any significant changes to your exercise routine.

The Department of Health and Human Services recommends 30 minutes of physical activity a day for adults and 60 minutes for children, at least five days a week. Sound like too much? It’s much easier than you think, regardless of your current activity level. Being active doesn’t require joining a gym. Look for ways to increase your heart rate during your daily routine. There are plenty of ways to get moving and some may even surprise you. Remember to check with your healthcare provider before making any significant changes to your exercise routine.

It’s time to be active, get healthy and have some fun!

Simple changes can help you increase your activity:

Eating Well Most of us could benefit from reducing the amount of salt (sodium) in our diet. According to the Centers for Disease Control and Prevention, if everyone reduced the amount of sodium in

their diet by 1,200 mg per day, up to 99,000

heart attacks and 66,000 strokes

could be prevented in the United States every year. Even if you don’t use the

salt shaker, excess sodium

is already in many of the foods

we eat.

For those who have been diagnosed with high blood pressure, decreasing your sodium intake is particularly important. The DASH diet has been shown to help lower blood pressure. The diet is rich in minerals (calcium, potassium and magnesium), high in fiber and low in saturated fat and salt. Researchers believe it is the combination of fruits, vegetables and low-fat dairy products that helps the DASH diet lower blood pressure. For more information, and the full DASH eating plan, visit https://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf.

If you usually: Consider:Read a magazine cover to cover Walking around the block when you are half way through

Take the elevator Taking the stairs

Eat dessert after dinner with a friend Walking the dog or taking a walk

Sit or lie down while you watch TV Using a stationary bike (or treadmill or elliptical) while watching TV

Sit while talking on the phone Try walking a bit while talking

Use a day planner or electronic Scheduling yourself exercise time calendar and treat it like any other important appointment

Park as close as possible to Wearing your walking shoes and work or the store parking further away

everettclinic.com

You are receiving these materials as a part of your enrollment in The Everett Clinic’s Disease Management program. Participation is limited to patients in select health plans. The content is designed to reinforce, not replace, information or instructions given to you by your healthcare provider. If you have questions about the Disease Management Program, please call 425-317-4654.

If your healthcare provider has prescribed medications, taking them as directed is one of the most important things you can do to manage your health conditions. Safe, effective drug use depends equally on your provider’s expertise and your understanding and ability to take them as prescribed.

Not taking your medicine regularly means your medication will not work the way it should and your risk for serious health complications will increase.

Common reasons why people do not take their medications:

Sticking with Your Medicine

“I forget or don’t have time to take my medicine every day.”■■ The key is to create a routine that fits your lifestyle.

■■ Ask your provider if there is a medication routine that allows you to take medications less often. A simpler routine may make it easier to take your medications as prescribed.

■■ Websites like mymedschedule.com can help you keep track of all your medications; print schedules that are easy to create, read and update; and send text or email reminders when you need to take your medication.

■■ Consider setting a cell phone or watch alarm as a reminder. Some people prefer sticky notes on a mirror or computer monitor.

■■ Keep your medications in a convenient, visible place where you can easily grab them.

■■ Ask your pharmacist or nurse to help you organize your medications in a box or package to help you remember to take medications on schedule.

“I forget to refill my medication on time.”■■ Many pharmacies have an automatic refill program as well as email, phone or text reminders.

■■ Ask your pharmacy to synchronize your refills so you can pick up all of your medications at the same time.

■■ Mail order pharmacies deliver a three-month supply of medication to your home. This means fewer trips to the pharmacy for you.

■■ Use an electronic calendar or phone app to set recurring reminders to refill medications.

■■ Write when your refill is due on your calendar.

“I feel fine, I don’t need to take these medications.”■■ Although people know they are beneficial, many do not like taking medications. For some people, not taking medications is a point of pride. Others simply don’t see the need.

■■ You may feel fine today because high blood sugar or high blood pressure does not always cause symptoms. However, taking your medication will help prevent serious complications in the future—for example, vision problems, circulation problems, heart attacks and strokes.

“I can’t afford my medications.”■■ If the cost of your medication keeps you from taking them as you should, please discuss this with your healthcare provider, nurse or health coach. The Everett Clinic offers prescription assistance to Medicare recipients who fall into the “doughnut hole” and those experiencing financial hardship. In addition, there may be less expensive alternative medications you can explore with your provider.

3901 Hoyt Avenue■■■■■everett, WA 98201