healthwise Prediabetes is a warning sign Volunteering is good for mind and body Spring recipes 7 ways to maintain healthy blood pressure

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1 2 Prediabetes is a warning sign 3 Volunteering is good for mind and body 5 7 ways to maintain healthy blood pressure 6 Spring recipes healthwise a PERS Health Insurance Program newsletter Spring 2017

Prediabetes is a warning sign It means that your blood sugar, or glucose, is higher than it should be. And it means you are at risk for getting type 2 diabetes.

2 Prediabetes is a warning sign It means that your blood sugar, or glucose, is higher than it should be. And it means you are at risk for getting type 2 diabetes. Doctors do not know exactly what causes prediabetes. People who are overweight, not physically active, or have a family history of diabetes are more likely to get prediabetes. Diabetes is more common in African Americans, Latinos, Native Americans, and Asian Americans/Pacific Islanders, as well as older adults. This means these groups are also at increased risk for developing prediabetes. Most people who get type 2 diabetes have prediabetes first. The good news is that lifestyle changes may help you get your blood glucose back to normal and avoid or delay diabetes. To prevent prediabetes, or to keep prediabetes from progressing to diabetes: Eat healthy foods. Choose foods Diagnosis A blood test is used to diagnose prediabetes. You have prediabetes if the results of your hemoglobin A1c test are 5.7 to 6.4%, or if your fasting blood glucose is between 100 and 125 milligrams per deciliter. Treatment If you have prediabetes, you are at increased risk for heart disease or stroke. Your doctor may wish to treat or talk with you about cardiovascular risk factors, such as tobacco use, high blood pressure, and high cholesterol. Finally, include your family in your lifestyle changes. For example, take a family walk after dinner instead of watching TV. It will be easier for you if the rest of your family also eats well and gets regular exercise. This may also reduce the chance that other family members will get prediabetes. low in fat and calories and high in fiber. Focus on fruits, vegetables and whole grains. Avoid sweet beverages, such as soda, juice, energy drinks, and sweetened coffee and iced tea. Get more physical activity. Fit in bits throughout the day, such as using the stairs instead of an elevator, or taking a break to dance to your favorite song. Also, aim for 30 to 60 minutes of moderate activity most days of the week. Moderate is equal to a brisk walk or shooting hoops something that gets your heart beating faster. Try not to let more than 2 days go by without some exercise. Maintain a healthy weight. If you re overweight, losing just 5 to 10 percent of your body weight can help. Volunteering is good for mind and body When you volunteer to help others, you re helping yourself as well. Volunteering is good for your heart and mind, and now there s plenty of research to prove it. A recent study published in the journal BMJ Open revealed that people who volunteered reported being happier. Volunteering may provide a sense of purpose, the researchers wrote in the study. It also helps maintain social networks that are critical as people age. Volunteering can be a mental pick-me-up, too. When we feel empathy or act generously it can increase levels of oxytocin in the brain. Oxytocin, a hormone associated with trust and feelings of closeness (also known as the hug hormone ), may reduce stress and increase feelings of calm. Further evidence of the positive effects of volunteerism was found in a study from Carnegie Mellon University, published in Psychology and Aging. Researchers discovered that adults over age 50 who volunteered on a regular basis were less likely to develop high blood pressure than non-volunteers. But adults aren t the only ones to benefit from volunteering. Researchers have found that adolescents who give their time to help others also benefit by developing a sense of purpose and a healthy connection to their community. This year consider getting involved in a local charitable organization, or make it a plan to volunteer on a regular basis. If it s overwhelming at first, start small. Commit to volunteering at one event to see how it feels. Here are a few ideas to get you started: Help those living in shelters by For information and resources about prediabetes, go to kp.org/ healthengagement/prediabetes. Courtesy of Kaiser Permanente prepping and serving meals Read to kids at a local school Assist aspiring college students or mentor those new to the workforce Help out at a local animal rescue organization and/or shelter, or foster an animal Courtesy of Providence Health Plans 2 Healthwise Newsletter Spring

3 7 ways to maintain healthy blood pressure About one in three Americans has high blood pressure, also known as hypertension. This condition can lead to serious health issues, yet you can have high blood pressure for many years and not see any signs. You may not feel different when your blood pressure is too high, so it s important to get it checked by your health care team at least once a year. What is blood pressure? Blood pressure is the measurement of how hard your heart pumps blood through small tubes, called blood vessels, which carry blood through your body. The harder your heart is working to pump your blood, the higher your blood pressure will be. Over time, this stress can harm your blood vessels and your heart. Keeping your blood pressure at a healthy level can help prevent long-term health concerns, including stroke and heart disease. High blood pressure, on the other hand, can lead to eye or kidney problems. If not treated, it may become fatal. How to keep your blood pressure in check Follow these steps to lower your blood pressure, or to keep it in check. 1. Maintain a healthy weight. Experts say that a body mass index (BMI) lower than 25 is healthy for most adults. Your doctor can help you measure your BMI to see if your weight is normal for your height. If it isn t, make a plan to lose weight. 2. Be active. Make it a goal to get out and walk each day. Aim for 30 minutes of activity on most days. It s okay to break up those 30 minutes into more manageable amounts. Try for three 10-minute activity sessions over the course of the day. 4 Healthwise Newsletter Spring Eat healthy foods. Follow an eating plan that is high in fruits, veggies and whole grains. Cut back on sweets. Cook your food from scratch when you can. Food that comes from a can, box or fast food restaurant is not as good for you. 4. Limit salt. Read food labels to check how much sodium they contain. Avoid fast food and frozen dinners. Add less salt to your food. If you have high blood pressure or are over 50 years old, doctors recommend keeping your salt intake at or below 1,500 mg a day. 5. Don t drink or smoke. Both of these habits can raise your blood pressure. Quit smoking as soon as you can. If you drink, limit yourself to one drink (women) or two drinks (men) a day. 6. Eat foods high in potassium. This can help control your blood pressure. Some good sources are leafy greens, melons, banana, yogurt and fish. 7. Use medicine if your doctor orders it. If life changes don t bring your blood pressure down, your doctor might give you some medication to help control it. Follow the instructions to make the most of this medicine. Courtesy of Moda Health 5

4 Vegetable Primavera Greens and Beans Mediterranean Soup RECIPE 2 tsp olive oil 4 cups fresh, precut or frozen vegetables (see below) 1 clove minced garlic 2 tbsp fresh, chopped basil (or 2 tsp dried basil) Freshly ground black pepper 1 cup cooked whole-wheat pasta or couscous 2 tbsp grated Parmesan cheese Vegetable choices: carrots, zucchini, onion, bell pepper, spinach, broccoli, cabbage, mushrooms Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables, including the garlic and basil. Cook, stirring frequently, until vegetables are tender. Toss vegetables with pasta and add pepper to taste. Top with parmesan cheese. Serves 2 Nutrition facts Serving size 2 ½ cups Calories 226 Total fat 7 g Saturated fat 2 g Cholesterol 4 mg Sodium 153 mg Protein 9 g Carbohydrate 36 g Total fiber 8 g Courtesy of Meals that Heal cookbook, Moda Health 2 pounds greens kale, collards, Swiss chard, beet greens, spinach, etc. ¼ cup extra-virgin olive oil 2 medium onions in ¼-inch dice 2 tablespoons freshly crushed garlic 8 cups water or chicken broth 1 tablespoon of salt, divided 1 teaspoon freshly ground pepper 3 cups cooked cannellini beans OR 2 cans (15 ounces each) garbanzo beans or small white beans, drained Optional: ½ pound fresh sausage or 8 ounces chopped mushrooms Optional: crumbled feta cheese or freshly grated Parmesan Clean and prepare greens. Chop leaves into bite-sized pieces small pieces are easier to eat. If using chard or beet greens, slice stems into ¼ or ½ inch slices and set aside. Nutrition facts Serving size 1 cup Calories 418 Total fat Saturated fat Cholesterol Sodium Protein Carbohydrate Total fiber 10 g 2 g 6 mg 436 mg 9 g 26 g From Good Food, Great Medicine: A Mediterranean Diet and Lifestyle Guide. Third edition, 2014, by Miles Hassell, MD, and Mea Hassell Add chicken broth or water, remaining salt, pepper, and drained beans. Bring to a simmer, and then reduce heat to low and simmer for about 30 minutes. 4 g RECIPE Heat oil in a heavy wide-bottomed pot (6-8 quart) over medium-high heat. Add diced onions and 1 teaspoon of the salt. If you have sliced chard or beet stems, add them, too. Sauté for about 15 minutes or until tender. Stir in garlic, pepper, and sausage or mushrooms. Sauté until sausage is browned, break it into small crumbles. Mushrooms need only a brief sauté. Add chopped greens. Don t worry if they are initially well above the level of the liquid they will cook down quickly. Reduce heat to low and cook gently until greens are tender. Kale or collard greens can be added about an hour before serving. Chard and beet greens and blanched kale or collards can be added about 30 minutes before serving. Spinach should be added in the last 10 minutes of cooking. Serves Healthwise Newsletter Spring 2017

5 P.O. Box Portland, OR PRSRT STD U.S. POSTAGE PAID PORTLAND, OR PERMIT NO Contact us PERS Health Insurance Program P.O. Box Portland, OR PERS Pension Office Mailing Address P.O. Box Tigard, OR Street Address S.W. 68th Parkway Tigard, OR Kaiser Permanente my.kp.org/pers 500 N.E. Multnomah, Ste. 100 Portland, OR Providence Health Plan S.W. Murray Blvd. #10 Beaverton, OR Mailing Address P.O. Box 4327, Portland, OR P.O. Box 3125, Portland, OR Providence RN PacificSource Health Plans medicare.pacificsource.com/or/ Member/2015/MA/Essentials801.aspx 2965 N.E. Conners Ave., Bend, OR P.O. Box 7469, Bend, OR Moda Health S.W. Second Ave. Portland, OR Medical (Medicare supplement and non-medicare PPO) PERS Moda Health PPORX (PPO) (TTY users, please dial 711) Dental Pharmacy P.O. Box Portland, OR (2/17)

April-May, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions

April-May, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions April-May, 2015 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Do you know what your fasting blood sugar level is? It s an important