Ageless - SUMMER 2023
A publication for active seniors from Arkansas Blue Cross and Blue Shield
A publication for active seniors from Arkansas Blue Cross and Blue Shield
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FEEL GOOD STAY ACTIVE WE’LL HELP<br />
<strong>SUMMER</strong> <strong>2023</strong><br />
<strong>Ageless</strong><br />
Staying Upright is<br />
Staying Healthy<br />
pg. 3<br />
The Importance<br />
of Sleep<br />
pg. 4<br />
Seasonal<br />
Allergies<br />
pg. 6
Shake off<br />
CHRONIC<br />
STRESS<br />
Life is full of stress. Family, deadlines, bills… but not all<br />
stress is a bad thing.<br />
Chronic stress is another matter altogether. High stress over<br />
long periods of time can put your physical and mental health in<br />
danger. Chronic stress can cause health issues like insomnia,<br />
high blood pressure, and a weakened immune system.<br />
The good news is that you can often manage and reduce<br />
chronic stress. Try these steps, but also talk with your doctor.<br />
You don’t have to go it alone.<br />
Set Limits<br />
List the projects and commitments<br />
adding stress to your life. Are there<br />
tasks you can let go? Give to others?<br />
Delay until life is calmer?<br />
Cut the Caffeine<br />
If you can, cutting out caffeine, or<br />
at least limiting it can help you have<br />
better sleep, less heartburn, and feel<br />
more relaxed.<br />
Go Green<br />
Walking outside or gardening can<br />
provide “green” therapy, which<br />
has been linked to lower anxiety,<br />
depression, and stress levels.<br />
In the Key of Sleep<br />
Getting 7 to 8 hours of sleep is a<br />
significant way to fight chronic stress.<br />
Try going to bed at the same time each<br />
night, avoiding heavy meals or intense<br />
exercise before bed, and winding down<br />
with relaxing music or meditation.<br />
Stay Positive<br />
Having a positive, but a realistic attitude<br />
can lower feelings of being overwhelmed.<br />
Expecting a good outcome at the start<br />
can put your stress levels in check.<br />
Ask for Help<br />
It’s never too soon to ask for help<br />
when you feel stressed.<br />
2<br />
<strong>Ageless</strong> <strong>SUMMER</strong> <strong>2023</strong>
Staying Upright is Staying Healthy<br />
Staying healthy isn’t just about preventive screenings and routine exercise. As we age, a simple fall can<br />
cause serious health trouble down the road. Take the following steps to reduce your risk of falls:<br />
Check Your Side Effects<br />
Use your next visit with your primary<br />
care doctor to go over your medicines<br />
and supplements, or ask your local<br />
pharmacist. Either can let you know if<br />
a medication may increase dizziness,<br />
sleepiness or a risk of falling. You can<br />
determine together if you should change<br />
that medication or reduce the dosage.<br />
Light Your Path<br />
Make sure your home is well-lit,<br />
so you don’t trip over objects<br />
in the dark. Clear paths to<br />
light switches not near room<br />
entrances. Upgrade your wall<br />
switches to ones that illuminate<br />
or glow in the dark.<br />
Does the Shoe Fit?<br />
Wearing old shoes with slick, wornout<br />
soles, high heels or shoes that<br />
don’t fit is an accident waiting to<br />
happen. Properly fitting, sturdy, flat<br />
shoes with nonskid soles will help<br />
keep you on your feet.<br />
Clear Your Path<br />
Look at the high-traffic areas<br />
in your home, secure rug<br />
corners and clear away any<br />
clutter. Clingy bathmats<br />
can turn a slick tub or shower<br />
into a safer space to stand.<br />
Don’t Stop<br />
You might think limiting your activity<br />
will lower your chances of falling.<br />
But the opposite is true. Walking,<br />
water workouts, and gentle exercise<br />
improves your strength, balance,<br />
coordination, and flexibility. The<br />
more you move, the less likely you<br />
are to have a damaging fall.<br />
Devices to Help<br />
Install handrails for both sides<br />
of a stairway, grab bars for the<br />
shower or tub, raised toilet seats<br />
and add shower seats. Ask your<br />
doctor if it’s time for you to use<br />
a walker or walk with a cane.<br />
Source: Mayo Clinic<br />
Fight Falling with SilverSneakers<br />
Want to improve your balance, strength, and flexibility to reduce your risk of falling?<br />
SilverSneakers is a great place to start. Eligible Blue Cross members can enroll in<br />
SilverSneakers (at no additional cost) and access classes and workshops on fitness,<br />
nutrition, and wellness — all designed specifically for seniors. Try a SilverSneakers<br />
live class today: tools.silversneakers.com/Learn/Live<br />
<strong>Ageless</strong> <strong>SUMMER</strong> <strong>2023</strong><br />
3
Get Your<br />
Zzzzzs!The Importance<br />
of Sleep<br />
Is a good night’s sleep only a dream? Are you<br />
tossing and turning, and feeling anything but<br />
rested when the night is over?<br />
Not getting enough sleep can lead to<br />
numerous health issues. Sleep helps your<br />
brain work properly. While you’re sleeping,<br />
your brain is forming new pathways to help<br />
you learn and remember information.<br />
Studies show that a lack of sleep changes<br />
your brain activity. You may have trouble<br />
making decisions, solving problems,<br />
controlling your emotions and behavior, and<br />
coping with change. Sleep deficiency has<br />
also been linked to depression, suicide and<br />
risk-taking.<br />
4<br />
<strong>Ageless</strong> <strong>SUMMER</strong> <strong>2023</strong>
Good Quality Sleep<br />
• Heals and repairs your muscles, heart, blood<br />
vessels, cells and tissues.<br />
• Balances your “hunger” hormones: When you<br />
don’t get enough sleep, you feel hungrier than<br />
when you’re well-rested.<br />
• Affects your blood sugar levels: Sleep<br />
deficiency results in higher-than-normal blood<br />
sugar levels, raising your risk of diabetes.<br />
• Fights germs and sickness: If you’re sleep<br />
deficient, your immune system may have<br />
trouble fighting common infections.<br />
• Decreases your risk: Getting enough sleep<br />
lowers your risk of heart disease, high blood<br />
pressure, obesity, and stroke.<br />
Healthy Sleep Habits<br />
There are some simple steps you can take to<br />
improve your sleep. Making time to sleep helps<br />
you protect your health and well-being now and<br />
in the future. With enough sleep each night,<br />
you may find that you’re happier and more<br />
productive during the day.<br />
To improve your sleep habits:<br />
• Go to bed and wake up at the same time<br />
every day. Your body responds to routine.<br />
Staying up late and sleeping in on weekends<br />
can disrupt your body’s sleep-wake rhythm.<br />
• Wind down an hour before bed. Avoid intense<br />
exercise and artificial lights from TVs or<br />
computer screens. Blue light from screens<br />
signals the brain to stay awake.<br />
• Avoid heavy or large meals within a few hours<br />
of bedtime. (Having a light snack is okay.)<br />
Also, avoid alcoholic drinks before bed.<br />
Source: National Institutes of Health: Heart, Lung and Blood Institute<br />
• Avoid nicotine and caffeine. These<br />
stimulants can interfere with sleep.<br />
The effects of caffeine can last up to<br />
8 hours, so that late-afternoon cup of joe<br />
can have you staring at the ceiling at night.<br />
• Spend time outside every day. Bright in the<br />
day can help your brain stay alert so you are<br />
more likely to feel sleepy later. Being active<br />
and exercising can help too.<br />
• Keep your bedroom quiet, cool, and dark.<br />
(a dim night light is fine if needed).<br />
• Take a hot bath or use relaxation techniques<br />
before bed.<br />
Napping during the day may boost your<br />
alertness and performance. However, if you<br />
have trouble falling asleep at night, limit naps<br />
or take them earlier in the afternoon. Adults<br />
should nap for no more than 20 minutes.<br />
Talk to Your Doctor<br />
If you still have trouble getting to sleep,<br />
staying asleep or are told you snore or stop<br />
breathing during your sleep (apnea), it is time<br />
to visit your primary care doctor. A sleep<br />
study can determine the cause of your sleep<br />
disturbance. Medications can help you fall<br />
asleep or stay asleep but can increase your<br />
risk of falling (see page 3). A CPAP machine<br />
(continuous positive airway pressure) uses mild<br />
air pressure to keep breathing airways open.<br />
You may notice immediate improvements<br />
after starting CPAP treatment, like better sleep<br />
quality, reduction or elimination of snoring and<br />
apnea, and less daytime sleepiness.<br />
The long-term benefits of CPAP include:<br />
• Helping to prevent or control<br />
high blood pressure<br />
• Lowering your risk for stroke<br />
• Improving memory and other<br />
cognitive function<br />
<strong>Ageless</strong> <strong>SUMMER</strong> <strong>2023</strong><br />
5
SEASONAL<br />
allergies Nothing to Sneeze At!<br />
The overall feeling of yuck made by seasonal allergies is familiar to many of us. Unless you<br />
live in a bubble, you deal with the sneezing, congestion, and other symptoms as best you can.<br />
6<br />
To keep seasonal<br />
allergies to a minimum:<br />
• Stay indoors on dry, windy<br />
days. The best time to go<br />
outside is after a good rain,<br />
which helps clear pollen<br />
from the air.<br />
• Wear a face mask if you do<br />
outside chores, like lawn<br />
mowing, that stir up allergens.<br />
• Remove clothes you’ve worn<br />
outside and shower to rinse<br />
pollen from your skin and hair.<br />
• Don’t hang laundry outside —<br />
pollen can stick to sheets<br />
and towels.<br />
<strong>Ageless</strong> <strong>SUMMER</strong> <strong>2023</strong><br />
To reduce allergens<br />
in your home:<br />
• Use air conditioning in<br />
your house and car.<br />
• If you have forced air heating<br />
or air conditioning in your<br />
house, use high-efficiency<br />
filters, change them<br />
frequently and follow regular<br />
maintenance schedules.<br />
• Keep indoor air dry with<br />
a dehumidifier.<br />
• Use a portable highefficiency<br />
particulate<br />
air (HEPA) filter in your<br />
bedroom.<br />
• Clean floors often with<br />
a vacuum cleaner that<br />
has a HEPA filter.<br />
Over-the-Counter<br />
Remedies<br />
Nonprescription medications to<br />
ease allergy symptoms include:<br />
• Oral antihistamines.<br />
Antihistamines can help<br />
relieve sneezing, itching,<br />
a stuffy or runny nose,<br />
and watery eyes.<br />
• Corticosteroid nasal sprays.<br />
These medications improve<br />
nasal symptoms.<br />
Source: Mayo Clinic
You are invited to our FREE<br />
Arkansas Blue Medicare<br />
Member Health Fair<br />
Hearing screenings<br />
Diabetic eye exams<br />
Enroll and redeem your<br />
Healthy Blue Member<br />
Rewards onsite<br />
Ask questions about your<br />
benefits and coverage<br />
Schedule your in-home<br />
assessment<br />
Speak with our pharmacist<br />
May 17 th<br />
Little Rock - Midtown<br />
416 S. University Ave., Suite 110<br />
10-2 p.m.<br />
June 14 th<br />
Fort Smith<br />
3501 Old Greenwood Road, Suite 3<br />
10-2 p.m.<br />
July 12 th<br />
Fayetteville<br />
3013 N. College Ave.<br />
10-2 p.m.<br />
Visit an ArkansasBlue<br />
Welcome Center<br />
If you have questions about your coverage,<br />
you can always pick up the phone and call us.<br />
But if would like to see a friendly face and are<br />
in the neighborhood, why not stop by?<br />
At an ArkansasBlue Welcome Center, you<br />
can visit with our health insurance experts,<br />
receive friendly customer service and shop<br />
for plans. We have eight locations to help you<br />
with all your needs.<br />
Come visit us at:<br />
• Fayetteville: 3013 N. College Ave.<br />
• Fort Smith: 3501 Old Greenwood Road, Suite 3<br />
• Hot Springs: 1635 Higdon Ferry Road, Suite J<br />
• Jonesboro: 2110 Fair Park Blvd<br />
• Little Rock: 416 S. University Ave., Suite 110<br />
• Pine Bluff: 509 Mallard Loop<br />
• Rogers: 4602 W. Walnut St.<br />
• Texarkana: 1710 Arkansas Blvd<br />
<strong>Ageless</strong> <strong>SUMMER</strong> <strong>2023</strong><br />
7
Arkansas Blue Cross and Blue Shield<br />
P.O. Box 2181<br />
Little Rock, AR 72203-2181<br />
Please note: This newsletter is for health education purposes only. We do not offer medical advice or<br />
services. Always consult your treating physician(s) for any medical advice or services you may need.<br />
<strong>Ageless</strong><br />
Y0083_23ABM_<strong>SUMMER</strong>AGELESS_MAG_C<br />
00005.06.01-0423 HEALTH AND WELLNESS OR PREVENTION INFORMATION<br />
A publication for Arkansas Blue Cross and Blue Shield<br />
Medicare Advantage members.<br />
Arkansas Blue Medicare is an affiliate of Arkansas Blue<br />
Cross and Blue Shield. Arkansas Blue Cross and Blue<br />
Shield is an Independent Licensee of the Blue Cross<br />
and Blue Shield Association. © <strong>2023</strong> Arkansas Blue<br />
Cross and Blue Shield. All rights reserved.<br />
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Nurse care (Nurse24)........................................................800-318-2384<br />
Fitness (SilverSneakers)...................................................888-423-4632<br />
Hearing aids (TruHearing).................................................833-750-5898<br />
Surgery (Welvie)...............................................................866-433-1343<br />
Document medical wishes (Welvie)................................877-434-6168<br />
Telehealth (MDLive)..........................................................877-540-2082<br />
Dental (LSV)......................................................................888-223-4999