Ageless - SUMMER 2023

FEEL GOOD STAY ACTIVE WE’LL HELP
SUMMER 2023
Ageless
Staying Upright is
Staying Healthy
pg. 3
The Importance
of Sleep
pg. 4
Seasonal
Allergies
pg. 6

Shake off
CHRONIC
STRESS
Life is full of stress. Family, deadlines, bills… but not all
stress is a bad thing.
Chronic stress is another matter altogether. High stress over
long periods of time can put your physical and mental health in
danger. Chronic stress can cause health issues like insomnia,
high blood pressure, and a weakened immune system.
The good news is that you can often manage and reduce
chronic stress. Try these steps, but also talk with your doctor.
You don’t have to go it alone.
Set Limits
List the projects and commitments
adding stress to your life. Are there
tasks you can let go? Give to others?
Delay until life is calmer?
Cut the Caffeine
If you can, cutting out caffeine, or
at least limiting it can help you have
better sleep, less heartburn, and feel
more relaxed.
Go Green
Walking outside or gardening can
provide “green” therapy, which
has been linked to lower anxiety,
depression, and stress levels.
In the Key of Sleep
Getting 7 to 8 hours of sleep is a
significant way to fight chronic stress.
Try going to bed at the same time each
night, avoiding heavy meals or intense
exercise before bed, and winding down
with relaxing music or meditation.
Stay Positive
Having a positive, but a realistic attitude
can lower feelings of being overwhelmed.
Expecting a good outcome at the start
can put your stress levels in check.
Ask for Help
It’s never too soon to ask for help
when you feel stressed.
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Ageless SUMMER 2023

Staying Upright is Staying Healthy
Staying healthy isn’t just about preventive screenings and routine exercise. As we age, a simple fall can
cause serious health trouble down the road. Take the following steps to reduce your risk of falls:
Check Your Side Effects
Use your next visit with your primary
care doctor to go over your medicines
and supplements, or ask your local
pharmacist. Either can let you know if
a medication may increase dizziness,
sleepiness or a risk of falling. You can
determine together if you should change
that medication or reduce the dosage.
Light Your Path
Make sure your home is well-lit,
so you don’t trip over objects
in the dark. Clear paths to
light switches not near room
entrances. Upgrade your wall
switches to ones that illuminate
or glow in the dark.
Does the Shoe Fit?
Wearing old shoes with slick, wornout
soles, high heels or shoes that
don’t fit is an accident waiting to
happen. Properly fitting, sturdy, flat
shoes with nonskid soles will help
keep you on your feet.
Clear Your Path
Look at the high-traffic areas
in your home, secure rug
corners and clear away any
clutter. Clingy bathmats
can turn a slick tub or shower
into a safer space to stand.
Don’t Stop
You might think limiting your activity
will lower your chances of falling.
But the opposite is true. Walking,
water workouts, and gentle exercise
improves your strength, balance,
coordination, and flexibility. The
more you move, the less likely you
are to have a damaging fall.
Devices to Help
Install handrails for both sides
of a stairway, grab bars for the
shower or tub, raised toilet seats
and add shower seats. Ask your
doctor if it’s time for you to use
a walker or walk with a cane.
Source: Mayo Clinic
Fight Falling with SilverSneakers
Want to improve your balance, strength, and flexibility to reduce your risk of falling?
SilverSneakers is a great place to start. Eligible Blue Cross members can enroll in
SilverSneakers (at no additional cost) and access classes and workshops on fitness,
nutrition, and wellness — all designed specifically for seniors. Try a SilverSneakers
live class today: tools.silversneakers.com/Learn/Live
Ageless SUMMER 2023
3

Get Your
Zzzzzs!The Importance
of Sleep
Is a good night’s sleep only a dream? Are you
tossing and turning, and feeling anything but
rested when the night is over?
Not getting enough sleep can lead to
numerous health issues. Sleep helps your
brain work properly. While you’re sleeping,
your brain is forming new pathways to help
you learn and remember information.
Studies show that a lack of sleep changes
your brain activity. You may have trouble
making decisions, solving problems,
controlling your emotions and behavior, and
coping with change. Sleep deficiency has
also been linked to depression, suicide and
risk-taking.
4
Ageless SUMMER 2023

Good Quality Sleep
• Heals and repairs your muscles, heart, blood
vessels, cells and tissues.
• Balances your “hunger” hormones: When you
don’t get enough sleep, you feel hungrier than
when you’re well-rested.
• Affects your blood sugar levels: Sleep
deficiency results in higher-than-normal blood
sugar levels, raising your risk of diabetes.
• Fights germs and sickness: If you’re sleep
deficient, your immune system may have
trouble fighting common infections.
• Decreases your risk: Getting enough sleep
lowers your risk of heart disease, high blood
pressure, obesity, and stroke.
Healthy Sleep Habits
There are some simple steps you can take to
improve your sleep. Making time to sleep helps
you protect your health and well-being now and
in the future. With enough sleep each night,
you may find that you’re happier and more
productive during the day.
To improve your sleep habits:
• Go to bed and wake up at the same time
every day. Your body responds to routine.
Staying up late and sleeping in on weekends
can disrupt your body’s sleep-wake rhythm.
• Wind down an hour before bed. Avoid intense
exercise and artificial lights from TVs or
computer screens. Blue light from screens
signals the brain to stay awake.
• Avoid heavy or large meals within a few hours
of bedtime. (Having a light snack is okay.)
Also, avoid alcoholic drinks before bed.
Source: National Institutes of Health: Heart, Lung and Blood Institute
• Avoid nicotine and caffeine. These
stimulants can interfere with sleep.
The effects of caffeine can last up to
8 hours, so that late-afternoon cup of joe
can have you staring at the ceiling at night.
• Spend time outside every day. Bright in the
day can help your brain stay alert so you are
more likely to feel sleepy later. Being active
and exercising can help too.
• Keep your bedroom quiet, cool, and dark.
(a dim night light is fine if needed).
• Take a hot bath or use relaxation techniques
before bed.
Napping during the day may boost your
alertness and performance. However, if you
have trouble falling asleep at night, limit naps
or take them earlier in the afternoon. Adults
should nap for no more than 20 minutes.
Talk to Your Doctor
If you still have trouble getting to sleep,
staying asleep or are told you snore or stop
breathing during your sleep (apnea), it is time
to visit your primary care doctor. A sleep
study can determine the cause of your sleep
disturbance. Medications can help you fall
asleep or stay asleep but can increase your
risk of falling (see page 3). A CPAP machine
(continuous positive airway pressure) uses mild
air pressure to keep breathing airways open.
You may notice immediate improvements
after starting CPAP treatment, like better sleep
quality, reduction or elimination of snoring and
apnea, and less daytime sleepiness.
The long-term benefits of CPAP include:
• Helping to prevent or control
high blood pressure
• Lowering your risk for stroke
• Improving memory and other
cognitive function
Ageless SUMMER 2023
5

SEASONAL
allergies Nothing to Sneeze At!
The overall feeling of yuck made by seasonal allergies is familiar to many of us. Unless you
live in a bubble, you deal with the sneezing, congestion, and other symptoms as best you can.
6
To keep seasonal
allergies to a minimum:
• Stay indoors on dry, windy
days. The best time to go
outside is after a good rain,
which helps clear pollen
from the air.
• Wear a face mask if you do
outside chores, like lawn
mowing, that stir up allergens.
• Remove clothes you’ve worn
outside and shower to rinse
pollen from your skin and hair.
• Don’t hang laundry outside —
pollen can stick to sheets
and towels.
Ageless SUMMER 2023
To reduce allergens
in your home:
• Use air conditioning in
your house and car.
• If you have forced air heating
or air conditioning in your
house, use high-efficiency
filters, change them
frequently and follow regular
maintenance schedules.
• Keep indoor air dry with
a dehumidifier.
• Use a portable highefficiency
particulate
air (HEPA) filter in your
bedroom.
• Clean floors often with
a vacuum cleaner that
has a HEPA filter.
Over-the-Counter
Remedies
Nonprescription medications to
ease allergy symptoms include:
• Oral antihistamines.
Antihistamines can help
relieve sneezing, itching,
a stuffy or runny nose,
and watery eyes.
• Corticosteroid nasal sprays.
These medications improve
nasal symptoms.
Source: Mayo Clinic

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Ageless SUMMER 2023
7

Arkansas Blue Cross and Blue Shield
P.O. Box 2181
Little Rock, AR 72203-2181
Please note: This newsletter is for health education purposes only. We do not offer medical advice or
services. Always consult your treating physician(s) for any medical advice or services you may need.
Ageless
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00005.06.01-0423 HEALTH AND WELLNESS OR PREVENTION INFORMATION
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