Manufacturing a Healthier You: A Guide to Self-Care A Healthier You: Manufacturing A guide to self-care

Diane Edwards, R.N. Health Alliance Plan

Program Objectives • Learn what self-care means • Communicate effectively with your doctor • Become knowledgeable of recommended screenings and tests • Learn where to seek care under various circumstances • Understand how to use the Health at Home Guide book

What is Self-Care? • Self-care is personal health maintenance – Making healthy lifestyle choices – Taking care of minor ailments such as headaches and long-term conditions like diabetes – Learning how to care for yourself after an illness or injury – Being empowered!

Self-Care: Practice Prevention • • • • • • • •

Eat healthy Exercise regularly Avoid tobacco use and limit alcohol Manage stress Manage your medications Get regular check-ups Get recommended health screenings Know your numbers and your family history

Eat Healthy • Pay attention to: – Serving sizes – Number of calories – Types of food

• The USDA daily recommendations are: – – – – –

3 cups of low-fat dairy 5 ounces of lean meat or beans 2 cups or more of vegetables 1 ½ cups or more of fruit 5 ounces of grains (at least half of these should be whole grains)

Eat Healthy •

Obesity is the 2nd leading cause of preventable deaths and it is linked to heart disease, diabetes, stroke and many other illnesses

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Overweight and obesity lead to higher costs and lower quality of life

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Michigan has an obesity rate of 30.9% at a cost of $2.9 billion

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Poor eating habits are linked to increased risk of cancers

Sources of Good Nutrition: Fiber • Whole grain or whole wheat foods, beans, fruits and vegetables • Helps in weight control, lowers risk of diabetes and heart disease Omega 3 Fats (Good Fats) • Wild salmon, tuna, herring, almonds, olive oil, avocado’s, fish oil or flaxseed • Decreases coronary artery disease

Antioxidants • Fruits and vegetables • Protects our body’s cells from damage, boosts our immune system, helps slow aging

Exercise Regularly •

150 minutes of moderate physical activity each week = 30 minutes, 5 days a week

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Flexibility or stretching at least 1-2 times a week

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Muscle-strengthening activities 2 or more days a week

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Sticking with a Program – – – –

Find something you enjoy Vary your routine Don’t push yourself too hard Find an exercise buddy

The Benefits of Physical Activity: •

Decreases risk of heart disease and other chronic illnesses

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Reduces stress

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Builds strength and endurance

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Maintain healthy bones and joints

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Improves outlook Talk to your doctor before starting any exercise program.

Avoid Tobacco Use Cigarette smoke contains over 4,800 chemicals, 69 of which are known to cause cancer. Resources to help you quit: • Henry Ford Health System: Smoking Intervention Program (SIP) – Telephonic counseling available to HAP HMO, POS and Alliance. Others can participate for a fee. To enroll, call 1-888-427-7587. • iStriveSM Breathe – An online smoking cessation program available at hap.org, exclusive to HAP members. • American Lung Association: 1-866-QUIT YES

Limit Alcohol Men •3.0 oz hard liquor; •10 oz wine; •24 oz beer

Women •1.5 oz hard liquor; •5 oz wine; •12 oz beer Drinking more than this increases the risk of health problems. Alcohol also adds unnecessary calories and can interfere with medications.

Manage Stress • Stress can have a very negative impact on your health • • • •

Loss of sleep Increase of abdominal fat Weaken the immune system The release of cortisol can cause damage to blood vessels

• The iStriveSM Relax program can help – An online stress management program available at hap.org, exclusive to HAP members.

Know Your Numbers Do you know what your numbers are?

What Should The Numbers Be? • Blood Pressure - Less than 120/80 mmHG

• Blood Sugar – Fasting – Normal - lower than 100mg/dl – Pre-diabetic - 100 -126mg/dl – AIC - less than 7

• Waist Circumference – Men – less than 40 inches, – Women - less than 35 inches

• Body Mass Index – - Based on height and weight

BMI Chart

Height in Inches

Weight in Pounds

120

140

160

180

200

5’1”

23

26

30

34

38

5’3”

21

25

28

32

35

5'5"

20

23

27

30

33

5'7"

18

22

25

28

31

5'9"

17

20

24

27

30

5'11"

17

20

22

25

28

Under Weight

Healthy Weight

Overweight

Obese

What Should The Numbers Be? ● Total Cholesterol - Less than 200mg/dl

● Low-density lipoprotein (LDL) - Less than 100mg/dl ● High-density lipoprotein (HDL) - Women greater than 50mg/dl - Men greater than 40mg/dl

● Triglycerides - Less than 150mg/dl

What Affects My Numbers?

• • • • • • •

Heredity Diet Age/Sex Lifestyle Disease Exercise Stress

Recommended Tests Adults ages 50+ Screenings and Tests

Frequency

Health Maintenance Exam

Every 1-3 years according to risk status, every 2 years after age 65

Blood pressure

At every office visit and at a minimum, every 2 years

Cholesterol and Lipid Screening

Complete fasting lipoprotein profile every 5 years, or more frequently if multiple risk factors are present

Diabetes screening

Fasting glucose every 3 years, or more frequently if at high risk

Fecal occult blood test (FOBT)

Every year from age 50+

Sigmoidoscopy or colonoscopy

Every 5 to 10 years from age 50 or as directed

Electrocardiogram (EKG)

Baseline and as directed

Based on 2009 Michigan Quality Improvement Consortium Guideline

Recommended Tests Adults ages 50+ Screenings and tests

Frequency

Dental examination

Twice a year

Body Mass Index (BMI)

Every year

Prostate Cancer Screening DRE/PSA (ages 50-65)

As recommended by your physician

Cervical Cancer Screening - PAP

Every 3 years, unless high risk

Mammogram and CBE

Every 1 -2 years, as recommended by your physician after age 70

Glaucoma Screening

Every 2 years after age 65, otherwise no requirement unless at high risk

Eye examination

Every 2 years

Based on 2009 Michigan Quality Improvement Consortium Guideline

Getting the Most From Your Doctor Visit • Your doctor is your health care partner. It is important to choose doctors who will give you good care and who you can work well with. • Good communication is the key to a successful relationship!

How to Choose a Doctor • Look for a doctor who accepts your insurance and who is in your network (if you have an HMO or PPO) • Ask relatives and friends for recommendations.

Manufacturing a Healthier You: Learning About Medications Manufacturing A Healthier You: A guide to self-care

Fadwa Gillanders, Pharm.D Henry Ford Health System

Medications - Benefits •

What is a medication? – A man made drug that changes how your body works – Treats or prevents a disease or symptom

•

When used correctly, medications can lead to: – Better quality of life – Healthier life – Longer life

A new study from CVS Caremark Corp. found that patients who take their medications as directed can save the health care system up to $7,800 per year.

Types of Medications • Prescription • Over-the-counter • Natural Supplements – Natural does NOT always equal safe or safer than prescription drugs

Potential Medication Use Problems • Over use – Taking more than prescribed or recommended by your doctor

• Under use – Taking less than prescribed or recommended, or by missing or skipping doses

• Not following instructions • Drug interactions

Drug Interactions • Drugs interact with: – Other drugs – Food – Alcohol

• Not all drug interactions are bad! Your healthcare providers can safely manage these interactions so that you can benefit from the drug and avoid unwanted side effects • For example – the blood thinner Warfarin

When Can Medication Use Problems Occur? • • • • • •

When a new medication is added When a medication is stopped When a dose is changed When your health status changes When alcohol is consumed When over-the-counter and dietary supplements are taken without the doctor or pharmacist knowing • Any time

Ways to Avoid Medication Use Problems • Take as directed by your doctor • Ask questions about your medications • Use ONE pharmacy • Ask your doctor to review all of your medications to: – Make sure you need all of them – Explain why you are taking them

Know Your Medications! • • • •

What is the medication used for? Is this a Brand or Generic? Where should it be stored? How to take it? – How much? – How often/what time of day? – With or without food, with or without other medications?

• What should you expect? – – – –

How to tell if the medication is working? Possible side effects and what to do about them? Tests or monitoring needed? If you miss a dose?

Your Medication List • When visiting your doctor – Take your medication list and, if possible, all of your bottles • Include prescriptions, over-the-counter medicines, AND dietary supplements

• Make copies of your list and give it to: – Your doctor – Your loved one/caregiver – Your pharmacist

The 3 R’s for Safe Medication Use • Risk – All medications have risks as well as benefits; weigh these risks and benefits carefully for every medication you take

• Respect – The power of your medication and the value of medications properly used

• Responsibility – Take responsibility for learning about how to take your medication safely

Ways to Make Your Medications More Affordable 1. Always use generic - generic drugs work equivalently to the brand drug

How To Make Your Medications More Affordable 2. Review your medications with your doctor to see if there might be opportunities to stop some of them 3. Get an application from the pharmaceutical company to see if you might qualify for free medication 4. If you take a maintenance medication, see if you can order it in a 90-day mail order supply

Pharmacy Advantage mail-order pharmacy service (800) 656-2112

Medication Therapy Management Program (MTM) If you take multiple medications regularly, you may qualify for HAP’s MTM program What does the MTM program offer? • FREE medication review by a Clinical Pharmacist • Focus on assuring your medication regimen meets YOUR personal health care needs and your doctor’s goals • Over 5 years, 4,000 HAP members have participated and received the following benefits: • • • • •

Identified lower-cost drug alternatives Identified drug-drug interactions Remedies for drug-induced side effects Learned ways to maximize the effectiveness of medications Education on important tests or blood work that needs to be monitored

Medication Therapy Management Program (MTM) How do you know if you are eligible? • • •

Each month, HAP identifies which UAW retirees are eligible and sends a letter to their home After a letter is mailed, HAP calls these members to see if they are interested If the UAW retiree accepts, a telephone appointment is scheduled with a specially trained MTM Clinical Pharmacist at a date and time most convenient for the member

To see if you qualify for the program, call us toll-free at 1-866-766-4707

Your Home Medicine Cabinet • See pages 42-45 in your self-care guide

Let’s Take a Breather

Part 2 Manufacturing a Healthier You: A Guide to Self-Care Diane Edwards, R.N.

Getting the Most Appropriate Care •

More than 100 million Americans go to the emergency room every year for symptoms ranging from high fever to chest pain

How do you know if you need urgent or emergency care?

Urgent vs. Emergency Care Urgent Condition

Emergency

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Sprained Ankle

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Chest Pain

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Most Burns

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Loss of Consciousness

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Minor wounds needing stitches

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Excessive Bleeding

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Back Pain

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Difficulty Breathing

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Earaches

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Severe Colds or Flu

For Urgent Care •

First contact your doctors office. • Request a same day appointment • Your doctor knows your health history

•

If not possible, you may be referred to an urgent care facility. • Open beyond regular business hours • Accept patients without an appointment • In most cases, your copay will be considerably less than an emergency room copay • Keep a list of urgent care centers, along with their hours of operation, handy to be prepared

Plan Ahead for Emergencies •

Talk with your doctor to know where to get help when the office is closed

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Know your preferred or network hospital

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Keep medical contact phone numbers with you (I.C.E. In case of emergency)

Know Your Medical Rights • Advanced Directives • What is it? – a legal document that allows you to be specific about your end-of-life care ahead of time

• Why should I have one? – to make sure your wishes are honored – to alleviate confusion with family, friends and caregivers

Know Your Medical Rights Types of Advanced Directives • Durable Power of Attorney for Health care – Patient advocate designation – Focuses on who makes the decision • Living Will – Written by you – Focuses on what the decisions should be – Not considered a legal document in Michigan • Do Not Resuscitate (DNR) Declaration

Health at Home, Lifetime Guide Book

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A step-by-step reference guide to over 300 common health conditions

•

Use this book to help you determine when and how to treat a condition at home, or learn when you need to seek other care

How to Use the Guide Book • •

Locate and read about the condition you are experiencing. Find out the cause, the symptoms, and treatments Use the information that tells you what to do

= Often treatable with self-care

= Call your doctor

= Get immediate assistance. See pg. 380.

HAP Member Discounts: HAP Advantage •

Weight Watchers – HAP HMO and Alliance members may enroll in up to four, 12-week Weight Watcher sessions per lifetime for just $25 per session, as opposed to the regular $180 cost.*

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HAP Advantage Discounts – HFHS Optimeyes discount on laser vision correction (LASIK) services, health club discounts, museum discounts, plus more! Go to www.hap.org/advantage for details.

* HAP members must attend 10 of the 12 sessions, at a

local facility, to be eligible to continue their membership at the discounted rate.

Additional Resources • HAP’s Disease Management Program • For chronic conditions such as diabetes, heart or kidney disease. • Works with your physician to help stay on prescribed treatment plans • Nurse health coaches available for certain conditions • To join, contact the Clinical Care Management Department at (800) 288-2902.

• Visit www.hap.org for additional information and resources

FIT AS A FIDDLE AND READY FOR ????

LIFE!

Thank-you!!!