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Myths About Alcoholism Playtime Improves Your Health—At Any Age When Asthma and COPD Strike Together Inside Features: arise shine and Live Healthier Today with Arise Health Plan • Spring 2016 Be Your Best

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Page 1: arise shine - Arise Health Plan - We Care for Wisconsin...injuries, and violence. Over time, chronic drinking increases your risk for liver damage, high blood pressure, irregular heartbeats,

Myths About Alcoholism

Playtime Improves Your Health—At Any Age

When Asthma and COPD Strike Together

Inside Features:

arise shineand™

Live Healthier Today with Arise Health Plan • Spring 2016

Be YourBest

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4 Eat Away at Your Allergies This Spring

6 Playtime Improves Your Health— At Any Age

8 The Good, the Bad, and the Spicy: The Facts About Sriracha

1 0 When Asthma and COPD Strike Together

11 Are You Ready to Quit Smoking?

Healthy Recipes

Check out our springtime cereal recipe on page 5 and our Asian quinoa chop salad on page 9.

4 6

8

11

Inside This Issue spring 2016™

How Much Is One Standard Drink?Moderate drinking is up to one drink per day for women and up to two drinks per day for men. But be careful. Different types of drinks can contain different amounts of alcohol. Here’s how to tell one standard drink of alcohol:

12 fl. oz. of regular beer

about 5% alcohol

5 fl. oz. of table wine

about 12% alcohol

1.5 fl. oz. shot of 80-proof spirits

about 40% alcoholSource: National Institute on Alcohol Abuse and Alcoholism (2014)

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WeCareForWisconsin.com 3

Some fables make for good bedtime reading. But when it comes to alcohol use and abuse, misconceptions can turn deadly. Here, find the truth behind seven commonly believed falsehoods about beer, wine, and liquor.

older drink alcohol. And due to changes in the way the body breaks down alcohol with age, they often feel its effects more quickly. Signs of alcohol dependence unique to older adults include depression and anxiety, poor appe-tite, mysterious bruises, and lack of hygiene or cleanliness.

7. Kids can safely drink some alcohol.Drinking harms children even before birth, if their moms use alcohol while pregnant. Brains and bodies then continue to develop through the teenage years. Alcohol use at this time can increase the risk of learning and behavior problems. Plus, according to the Substance Abuse and Mental Health Services Administration, young people who begin drinking before age 15 have five times the risk for alcohol problems when they become adults.

1. Alcohol doesn’t cause as much harm as other drugs. Drinking poses many health dangers. In the short term, alcohol use—especially if it’s excessive—increases your risk for accidents, injuries, and violence. Over time, chronic drinking increases your risk for liver damage, high blood pressure, irregular heartbeats, depression, anxiety, memory loss, and even some cancers. For people with certain health problems—including mood disorders, osteoporosis, and diabetes—the risk is even greater.

2. Beer or wine is safer than liquor.All alcoholic beverages have similar effects on your health. One serving of beer, wine, or liquor contains the same amount. When you first consume them, you may feel relaxed, happy, or even upbeat or excited. But keep sipping and you’ll experience the same signs of being drunk, no matter what your beverage of choice: slurred speech, loss of balance, and lack of coordination, among others.

3. Caffeine will sober you up. It’s true that coffee or other sources of caffeine combat drowsi-ness. But they don’t speed the rate at which your body breaks down alcohol. So, caffeinated beverages do nothing to minimize the impairments in judgment or coordination that accompany heavy drinking. Walking it off or cold showers don’t work, either.

4. If you can hold your liquor, you have a lower risk for alcohol problems. Does it take you more drinks than your friends to feel drunk? Your risk for alcohol abuse and dependence is actually higher. Chances are, you drink more, more often. This means your body has developed a tolerance to alcohol. Over time, you’ll need even more drinks to produce the same effect. Meanwhile, high alcohol levels damage your organs and tissues.

5. One drink equals whatever I pour in my glass. The government defines moderate drinking as up to one drink per day for women and two for men. But that’s based on stan-dard drink sizes: a 12-ounce beer, a 5-ounce glass of wine, or a 1.5-ounce shot of hard liquor. Many American glasses and mixed drinks hold far more than one serving. For instance, some cocktails count as three or more standard drinks.

6. The risk for alcohol problems decreases for older adults. According to a national survey by the National Institute on Alcohol Abuse and Alcoholism, 55% of adults age 65 and

Myths About Alcoholism

Play it safe at parties and other gatherings by designating a driver ahead of time who won’t drink at all.

Sources: Centers for Disease Control and Prevention (2014); National Institute on Aging (2014); National Institute on Alcohol Abuse and Alcoholism (2014); Substance Abuse and Mental Health Services Administration (2014)

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4 Live Healthier Today with Arise Health Plan

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{ }CONNECT WITH US! Follow us on social media to get instant access to health, wellness, and health insurance tips.

www.facebook.com/ AriseHealthPlan

www.youtube.com/ AriseHealthPlan

@AriseHealthPlan

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Broccoli Each crunch of this cruciferous veggie delivers an anti-inflammatory compound called sulforaphane. In a recent study, a broccoli extract rich in sulforaphane reduced the reaction people with allergies had to harmful air particles. The dose delivered was about the same as you’d consume in two cups of green stalks.

ApplesThe fruit famous for keeping you out of the doctor’s office contains kellin, a compound that works to keep airways open. It’s just one of a powerful group of nutrients called flavonoids. These antioxidants prevent your body from pumping out histamines—pesky chemicals that cause your eyes, nose, and throat to swell when you catch a whiff of pollen. What if you prefer oranges to apples? Don’t fret— all fresh fruits and veggies can contribute to allergy relief. In one study, adults and kids who ate more produce than others were least likely to wheeze.

Yogurt Serve yourself a spoonful of probiotics. These good-for-you bacteria can alter the way your immune system responds to allergens, reducing your symptoms. While you could take probiotic supplements, they’re more easily absorbed from foods. Besides yogurt, kefir and aged cheese also contain live cultures, as do nondairy foods such as miso, sauerkraut, and kimchi.

Fish, nuts, and olive oil What do these foods have in common? Along with fruits, veggies, whole grains, and beans, they’re staples of the Mediterranean diet. When women eat this way during preg-nancy, their children have fewer allergy and asthma symptoms years later. And another recent New Zealand study found adults who stuck to this diet for 12 weeks had better control of their asthma symptoms. Experts suspect the vitamin C, vitamin D, and omega-3 fatty acids this diet contains fight inflammation and cell damage in the lungs.

WeCareForWisconsin.com 5

SPRINGTIME CEREALMake breakfast count! This homemade cereal features a satisfying serving of fruit and a good fill of fiber.

1. Mix wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl.

2. Add raisins, bananas, and half of the sliced strawberries. Gently stir in yogurt and divide between two bowls.

3. Scatter remaining strawberries over the top and enjoy!

Serves: 2 people

Per serving with low-fat yogurt: 352 calories, 6 g fat, 1 g saturated fat, 69 g carbohydrate, 272 mg sodium, 8 g fiber.

Per serving with light yogurt (sugar substitute): 268 calories 5 g fat, 53 g carbohydrate, 263 mg sodium, 9 g fiber, and no saturated fat. Source: DHHS: A Healthier You (2015)

Coughing, sneezing, watery eyes. Hay fever springs up due to pollen in the air. But if you’re among the millions who suffer from seasonal allergies, studies show what’s on your plate can help ease symptoms. Load up on these foods to breathe easier this allergy season.

Sources: American Academy of Allergy, Asthma & Immunology (2015); American Academy of Otolaryngology-Head and Neck Surgery (2015); Asthma and Allergy Foundation of America (2015); Journal of Asthma (2013); Pediatric Allergy and Immunology (2016); United States Department of Agriculture (2015)

¾ cup wheat and barley nugget cereal

¼ cup 100% bran cereal

2 tsp. toasted sunflower seeds

2 tsp. sliced toasted almonds

1 tbsp. raisins

½ cup sliced bananas

1 cup sliced strawberries

1 cup low-fat raspberry or strawberry yogurt

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6 Live Healthier Today with Arise Health Plan

Taking time to play keeps adults young at heart in more ways than one. Research increasingly suggests child-like pursuits—from coloring to checkers—protect against serious adult diseases. These include anxiety disorders, obesity, heart disease, and dementia. Here’s how to reap the rewards of recreation at any age.

Hoop It UpHula-hooping gained ground as a child’s toy in the 1950s. Decades later, there are compelling reasons for adults to pick them back up. An American Council on Exercise study found spinning one around your hips revs up your heart rate and burns about 210 calories in 30 minutes. In other words, it’s as good of a workout as step aerobics, kickboxing, or boot-camp classes.

Color In—or Out of—the LinesThe latest coloring books aren’t just for kids. Use colored pencils or fine-tipped markers to shade in designs like intricate mandalas, sea life, and landscapes. A study in Art Therapy: Journal of the American Art Therapy Association shows that coloring mandalas might even ward off anxiety.

Give it a try—color the mandala on the next page!

Hit the PlaygroundTry a fitness class that transports you out of the gym and right back to recess. By having fun and competing in games like kickball and tag, you’ll burn calories, distract yourself from discomfort, and boost production of brain chemicals that improve cognitive function. Not into group exercise? Head to the park and use equipment like monkey bars and park benches to build strength and agility.

Roll the DiceFrom bingo to bridge, board and parlor games offer more than a good time. Playing them can also shore up your cog-nitive reserves, stores of brainpower that ward off signs of dementia. In fact, older adults who more often played cards, chess, and other games had 15% lower odds of develop-ing dementia over a 20-year period, found a recent French study in the journal BMJ Open. They also had lower rates of depression than those who tended to sit out.

Sources: American Council on Exercise (2013); Art Therapy: Journal of the American Art Therapy Association (2012); BMC Public Health (2013); BMJ Open (2013); Centers for Disease Control and Prevention (2015)

Growing up typically means trading jungle gyms for treadmills, crayons for keyboards, and tag for taxes. But it doesn’t have to mean all work, no play.

Playtime Improves

Your Health— At Any Age

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WeCareForWisconsin.com 7

GO AHEADand Try It–You’ll Like it!

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The Good, the Bad, and the Spicy: The Facts About Sriracha

COOL IT DOWN

Irritable bowel syndrome (IBS)Fans of fiery flavor might seem to have stomachs of steel. But in fact, spicy foods can increase the risk for IBS, a digestive disorder marked by abdominal pain and changes in bathroom habits. In one study, women who dined on spicy fare 10 times a week or more faced up to double the risk of IBS as those who favored bland meals.

Acid reflux Hot peppers can burn more than your mouth. Spicy foods trigger episodes of acid reflux when the contents of your stomach rise up into your throat. The result: a burning sensa-tion in your chest commonly known as heartburn.

Bad dreams A recent Canadian study found about one in five people linked spicy foods to disturbing nightmares. Experts suspect hot peppers change the body’s tem-perature during rapid eye movement (REM) sleep when vivid dreams occur. Plus, they note, those who like spicy foods tend to sleep fewer hours and spend more time in bed awake.

HEAT IT UP

A smaller waistline Capsaicin, the ingredient that gives chilies their pizzazz, fires up your metabolism as well. Research suggests consuming hot peppers suppresses your appetite and torches extra calories, even while you’re relaxing. It also prompts your body to burn fat for energy, rather than packing it onto your hips, thighs, or belly.

Steadier blood sugar Consuming capsaicin may help your body use the hormone insulin properly. This prevents swings and spikes in blood glucose that can lead to—or worsen—diabetes.

A longer life In a recent seven-year study, adults who ate spicy foods almost every day had a 14% lower risk of dying than those who only reached for the hot stuff once a week. Researchers point to capsaicin’s beneficial effects on blood pressure and potential power to suppress cancer growth. The compound may also help balance the bacteria in your digestive tract—increasingly recognized as important to overall health.

8 Live Healthier Today with Arise Health Plan

The spicy chili paste known as sriracha heats up Thai and Chinese dishes. But now, its influence has reached outside these Asian cuisines. Not only can you buy entire cook-books dedicated to the famous condiment, you can also send away for sriracha-branded T-shirts, mugs, candy canes, and lip balm with its essence.

Smothering every dish in scorching sauce might have some health perks, research shows. However, this dietary habit also has downsides. Understanding the pros and cons can help you decide just how much heat your body can handle.

Sources: American Journal of Clinical Nutrition (2012); BMJ (2015); Centers for Disease Control and Prevention (2015); Clinical Nutrition (2015); National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health (2014); Open Heart (2015); World Journal of Gastroenterology (2013)

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WeCareForWisconsin.com 9

ASIAN QUINOA CHOP SALAD

½ cup dry quinoa1 cup water½ cup diced red bell peppers (about ½ medium red bell pepper)½ cup diced carrots (about 2 medium-sized carrots)½ cup chopped pea pods (about 8 to 10)¼ cup chopped green onions (about 2 to 3)2 tbsp. rice vinegar1 tbsp. sesame oil1 tbsp. tamari soy sauce1 tbsp. honey1½ tsp. grated fresh ginger1 garlic clove, minced2 tbsp. minced cilantro6 large leaves romaine lettuce or 6 cups mixed greens

1. In a medium saucepan over high heat, bring water to a boil. Add quinoa, stir, cover, and reduce heat to medium-low. Simmer for about 30 minutes or water is absorbed. Tip: If you have a rice cooker, you can cook quinoa as you would cook rice.

2. In a large bowl, combine red peppers, carrots, pea pods, and green onions. In a medium bowl, whisk together rice vinegar, sesame oil, soy sauce, honey, ginger, garlic, and cilantro. Set aside.

3. Pour cooked quinoa into a large bowl and let cool for about 10 to 15 minutes (it chills faster in the refrigerator). After the quinoa has cooled, mix in chopped vegetables and stir in dressing.

4. To serve, place one large romaine lettuce leaf or 1 cup of mixed greens on a plate, then top with ½ cup of quinoa mixture.

Serves six. Each ½-cup serving and lettuce leaf contains about 100 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 178 mg sodium, 15 g carbohydrates, 4 g sugar, 2 g fiber, and 3 g protein.

{ }WE WANT YOUR HEALTHY RECIPE! Do you have a yummy, healthy recipe to share? Email us at [email protected]

Your recipe could appear in the next issue!

We want to hear your story!Have a health question or want to share your story with others? Email us at [email protected]

Your story could appear in the next issue!

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10 Live Healthier Today with Arise Health Plan

Doctors once saw this two-for-one condition primarily in people who smoked. But now, they’ve noticed more cases in people who don’t use cigarettes. It’s called asthma-COPD overlap syndrome (ACOS), and doctors are working hard to understand what causes it and how to treat it. Their efforts may help bring you respiratory relief.

Understanding the DifferenceWhen it comes to lung conditions, the right diagnosis is key. That way, you can receive treatment that works.

Asthma most often begins in childhood in people with a family history of the disease. Symptoms include wheez-ing, shortness of breath, coughing, and chest tightness. During asthma attacks, they flare up. At other times, they fade.

COPD, on the other hand, strikes later in life. Most people who have it smoke or used to. Some symptoms—for instance, coughing and chest tightness—are similar to asthma. Others, such as large amounts of mucus, are distinct. Unlike asthma, even if symptoms worsen at times, they almost never go away completely.

ACOS means you have some symptoms of asthma and some of COPD. As with COPD, you’ll usually have trouble breathing almost all the time. But like asthma, you may have more frequent flare-ups or attacks than someone with COPD alone.

If you experience respiratory symptoms, talk with your doctor. He or she will likely recommend a spirometry test, which measures how much air you can breathe out (and how quickly). Or, you might get a chest X-ray. These provide your doctor with more information to help diagnose your condition.

Living Healthier, One Breath at a TimeIf you have asthma or COPD alone, your primary care pro-vider can begin treatment. But if you have ACOS, you may want to see a specialist called a pulmonologist. People with ACOS often experience more severe symptoms than those with a single lung disease. Working with a specialist can help you feel better.

Treatment for ACOS usually includes medi-cation, but there are other healthy steps you can

take to improve your lung health:

• If you smoke, quit. It’s not too late.

• Make sure you’re up to date on vaccinations. The pneu-mococcal and flu vaccines can help prevent you from catching viruses that hit people with lung diseases especially hard.

• Ask your doctor about pulmonary rehabilitation. In this program, you’ll learn about exercises, proper nutrition, and other ways to manage your symptoms.

No matter which lung condition you have, working closely with your health care team can control its effects on your everyday life.

Sources: American College of Chest Physicians (2012); CHEST Journal (2015); Global Initiative for Asthma (2015); Journal of Thoracic Disease (2014); National Heart, Lung and Blood Institute, National Institutes of Health (2014); Primary Care Respiratory Medicine (2015)

For information about our Quality Improvement

Program and performance results, visit WeCareFor Wisconsin.com/quality

Having either asthma or chronic obstruc-tive pulmonary disease (COPD) alone can cause you to struggle for breath. But an estimated 15 to 20%—and maybe more—of adults with one of these lung diseases actually qualify for a dual diagnosis.

When Asthma and COPD Strike Together

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WeCareForWisconsin.com 11

Help Is Available to Quit SmokingFor more help quitting tobacco, schedule an appointment with your doctor or call 1-800-QUITNOW.

Are You Ready to Quit Smoking?

STAGE 1 Thinking About ItAt this stage: You would like to quit smoking within the next six months, but you haven’t made any definite plans yet. To move forward: Write down the reasons you want to stop smoking. For example, in addition to improving your health, you may want to save money or be a better role model for your kids. Commit to quitting.

STAGE 2 Getting ReadyAt this stage: You plan to quit smoking within the next 30 days and you want to be prepared.To move forward: Pick a date to quit. Tell family and friends and ask for their support. Talk with your doctor about medicines that help. Call a telephone quitline at 1-800-QUITNOW or sign up for a smoking cessation program.

STAGE 3 Taking ActionAt this stage: You stopped smoking within the last six months.To move forward: When you crave a cigarette, take deep breaths to relax. A quick change in setting or activity may help. For example, you might step outside for a minute or walk up and down a flight of stairs.

STAGE 4 Staying the CourseAt this stage: You quit smoking more than six months ago.To stay on track: Remind yourself of all you’ve gained by quitting. If you slip up and have a cigarette, don’t overreact. Just figure out what went wrong and plan a better way to cope with that situation next time.

When you have diabetes, you’ve got an extra reason not to smoke. Besides increasing your risk for heart disease, lung disease, and cancer, smoking also makes it harder to control diabetes.

If you’re a smoker, breaking that habit is the best thing you can do for your health. But a big behavior change, such as quitting smoking, doesn’t happen overnight. You’ll go through several stages on the way to quitting for good. Here’s how to tell which stage you’re in and what to do to move forward.

KEEP YOUR BLOOD PRESSURE IN CHECK

Did you know that blood pres-sure and kidney health are closely related? It’s true.

When you have high blood pres-sure, it can hurt your kidneys. And when your kidneys don’t work properly, you’re more likely to have high blood pressure. Learning how to control your blood pressure can help you take better care of your kidneys—and your overall health.

How do they relate?Blood pressure is the amount of force applied to your arteries and veins when your heart pumps blood through your body. If the small blood vessels in your kidneys get damaged, it stops your kidneys from being able to remove extra fluid from your blood. This causes kidney damage and can eventually lead to kidney disease.

One of the kidneys’ jobs is to help control blood pressure in your body. When your kidneys are dam-aged, they can’t perform their job correctly. That’s why having kidney disease makes it more likely that you will have high blood pressure.

Control your risksYou can’t reverse kidney dam-age, but there are a few ways to help keep your blood pressure in check:• Keep your blood pressure at

130/80 or lower• Cut back on salt, saturated fats,

and cholesterol• Don’t smoke; if you do, try to quit• Limit alcohol use• Exercise for at least 30 minutes

a day• Take blood pressure medication

as directed

Quit smoking sources: American Cancer Society (2014); National Cancer Institute (2015); World Health Organization (2012)

Blood pressure sources: American Kidney Fund (2015); National Kidney Foundation (2015); National Kidney and Urologic Diseases Information Clearinghouse (2014)

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PAIDArise Health Plan

ARISE HEALTH PLAN421 Lawrence Drive, Suite 100 De Pere, WI 54115

Phil Colmenares, MD, MPH, Editor in Chief Alexandra Radel, Managing Editor Arise & Shine is published by Arise Health Plan. This material is not intended as medical advice. Talk with your doctor about this and any other subjects pertinent to your health.

The information contained in this publication does not pertain to all lines of Arise Health Plan business. Fully insured business is underwritten by WPS Health Plan, Inc. and ASO business is administered at the request of the employer. This information does not guarantee benefits. See your summary of benefits for covered services.

©2016 WPS Health Plan, Inc. All rights reserved. 26480-085-1604

Developed by StayWell Printed on recycled paper

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arise shineand

Just as your home can get cluttered over time with unwanted stuff, your life can become cluttered with unhelpful habits. Spring is the perfect time to tidy it all up. Try these tips to spruce up your health and home.

Revamp Your HealthStart a garden. Gardening is a fun excuse to get active outdoors. Plus, vegetables seem to taste especially good when you grow them yourself.

Hit the trail. Take a break to enjoy nature’s presentation of new leaves and flowers with a walk on a local hiking trail. Need a little extra motivation? Consider using a physical activity monitor so you can track your steps and total calories burned.

Keep your sleep schedule. Longer days don’t mean you should lose sleep at night. You still need seven or eight hours of snooze time. To promote better sleep, stick to a regular bedtime, even on weekends. Create a soothing ritual to help you relax before bed, such as taking a warm bath, listening to soft music, or curling up with a good book.

Overhaul Your AttitudeClean up a negative perspective. Pessimistic thinking saps your enjoyment of life. Replace self-defeating thoughts with more realistically positive ones. For example, let’s say you find yourself thinking, “This is a hopeless disaster.” Think instead, “This is a problem, but I can brainstorm a solution.”

Feel more connected. Family and friends are a super source of emotional support. Nurture your relationships to improve your well-being. Look through your phone contacts, and call someone you haven’t talked with lately. Expand your social circle by taking a class, joining a club, or volunteering for a cause.

Improve Your HomeDeclutter for a good cause. Spring is a good time to weed out all the stuff you’ve accumulated. When you donate unwanted clothes or household items to charity rather than throwing them out, you not only help those in need, you also cut down on waste, which benefits everyone.

Tidy up your medicine chest. Throw away unused medi-cations, but first check the label for disposal instructions. If none are given, the U.S. Food and Drug Administration recom-mends mixing old pills with a substance that kids and pets find unappealing, such as coffee grounds or kitty litter. Then, seal them in a plastic bag or lidded can before tossing.

Clean your clothes dryer. One area you might forget to clean is around your dryer. Yet lint buildup there can be a fire hazard. Emptying the lint filter after each use is just the start. Periodically, clean behind your dryer, clear the exhaust duct, and have a qualified service person remove lint from inside the chassis.Sources: American Council on Exercise; American Heart Association (accessed 2015); Consumer Product Safety Commission (2012); Environmental Protection Agency (accessed 2015); Journal of Consumer Research (2012); U.S. Food and Drug Administration (2013)

Spring Awakening: Tips to Renew and Refresh Your Life