TakingCare 2008 February

8/12/2019 TakingCare 2008 February

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Improve yourrelationship:

Tips from theLove Lab

3 Recouping after surgery 6 Online health sites worth seeing

February 2008 C e le b r a t i n g 30 Y e a

r s o f H e l p i n g P e o p l e S t a y H e a l t h y


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did you know?Exercise can help strengthen your immunesystem and lower your chances o catching a cold.American Council on Exercise

Can a potassium-rich diet help lower my blood pressure?

RESEARCH HAS shown that a diet rich in potassium can lowerblood pressure, even in people whose blood pressure is normal.Te recommended intake o potassium or healthy adults is 4,700milligrams daily. Te American Heart Association (AHA) suggestsgetting it through ood sources rather than supplements.

In act, the AHA recommends increasing potassium as part oan overall dietary plan to control blood pressure. One such plan isDASHbased on the Dietary Approaches to Stop Hypertensionstudies. Tis diet is rich in ruits and vegetables, whole grains, low- atdairy products, sh, poultry, beans, seeds and nuts. Its also low in salt,sweets, ats and red meat.

oo much potassium, however, can be dangerous or older people,those taking certain medications and those with kidney problems.Be ore making changes in your diet or taking supplements, talk withyour doctor or pharmacist to make sure there are no concerns that yourpotassium level may become too high.

intimacy inolder adultsMany seniors continue to enjoythe physical side of relationships.Researchers surveyed 3,005 men andwomen ages 57 to 85:l Seventy-three percent of those

ages 57 to 64 were sexually active,

compared to 53 percent of 65- to74-year-olds and 28 percent of 75-to 85-year-olds.

l Men and women who rated theirpersonal health as poor were lesslikely to be sexually active.

Talk with your doctor if you haveconcerns about your sex life.New England Journal of Medicine

violence: prevailing theme in PG-13 moviesChildren who watch movies rated PG-13 are exposed to a vastamount of violence, according to a study of the 100 top-grossingmovies of 1999 and 2000. In this group of lms, 77 receivedPG-13 ratings. In the PG-13 movies, researchers identied atotal of 2,251 violent actsalmost 90 percent of these lmscontained violence.

Watching violence may promote aggressive behavior, accordingto the researchers. In addition, movies often make violence seemacceptable by presenting it in a comic light or glossing over theconsequences, such as pain, injury or death.

Researchers suggest supervising childrens movie viewingespecially when violence is a known element.Pediatrics

Potassium-rich foodsl Bananasl Potatoesl Peachesl Kidney beansl Lima beansl Low-fat yogurtl Troutl Halibut

quick takes

Questions are answered by Phyllis D. Cross, M.D., M.P.H., in conjunctionwith the Taking Care medical advisory board and medical contributors.

This publication provides general information and isnt a substitute for professional healthcare. Be sure to discuss with your doctor any health strategies or medical treatments.

2 FEBRUARY 2008 | TAKING CARE


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You can be a super model

Recouping at home after surgery

are you practicing what you preach?Smoking, heavy drinking, being inactive and overweightbetween 30percent and 40 percent of parents model at least one risky health habit,according to a study published by Child Trends, a nonprot group inWashington, D.C. The study was based on government surveys of 17,419women and 9,970 men ages 18 to 54 in communities across the UnitedStatesall parents with children living at home.

MOS OPERA IONS these days are done on an outpatientbasisyou go home the same day. Tat means youll be doingmost o your recovery at home. Here are some tips:

Talk with your doctor and surgeon before surgery. ellthem about all the medicines, herbal remedies and supplementsyou take. Also, ask what to expect afer your operation. Whatsnormal? Whats not? When should you call with concerns?

Line up help. I youll need some assistance at home afersurgery, make arrangements in advance.

Keep pain under control. Pain affects the whole body.Controlling it can speed your recovery and lower your risko postoperative complications. Be sure to discuss painmanagement with your doctor be ore surgery. Be honest aboutany alcohol or drug usethis can affect your medication needs.

And, i you discover that your pain isnt well-managed afersurgery, let your doctor know.

Nourish the body. Follow your doctors instructions. Ingeneral, a healthy diet helps you heal. ry several smaller mealsthroughout the day i youve lost your appetite. Unless toldotherwise, choose oods that are high in bersuch as resh

ruits, vegetables and whole grainsand drink at least eightglasses o water a day.

Rest up. Its normal to be tired more than usual or a monthor so afer surgery. Your body is repairing itsel . During thistime, balance rest with activity. I you have trouble sleeping,you might need to avoid naps and caffeine and nd ways torelax, such as listening to music. I normal sleeping patternsdont return within a ew weeks, talk with your doctor.

Be active. Youll receive specic instructions about how andwhen to begin walking, lifing, climbing stairs and doing other

activities. Follow the advice care ully. In general, being activehelps restore strength and a positive attitude.

WHEN YOU say something to your child, does it go in one ear and out the other? It may seemthat way sometimes, but children pay closer attention to adults than most people think.

Kids learn by observing, and its power ul, says Marjorie Hogan, M.D., a pediatricianwho has appeared on Kids Healthworks on the Discovery Health Channel. I you sit

down and have a amily meal each night, thats what theyre learning. I you sit in ront othe V six hours a day and dont read a book, theyll learn rom that.

So, how can you be the best role model or your child?Dont smoke or use tobacco products, and only drink alcohol moderately

if at all. I you tell your children that drinking alcohol and smoking is bad yetcontinue to do it yoursel , it sends a mixed message. Moderate drinking is no morethan one drink daily or women and two drinks daily or men.

Manage stress. ry to manage the rough days as positively as possible. Dosomething that helps you to relax, such as exercising or listening to music.

Make diet and exercise a family affair. Kids learn to like the oods their parentseat. A health ul diet includes ruits, vegetables, whole grains, nuts and sh. Instead owatching V afer dinner, take a walk orgo or a bike ride.

Get lost in a book. Interest yourchildren in books by reading to them.

Make safety a priority. Set a goodexample by always buckling up in thecar, wearing a helmet when bicycling andlooking both ways be ore crossing streets.And, never drive afer drinking alcohol.

As a parent, you are your childs rstteacher. Use the opportunity to guideyour child down the right path.

at your best

TAKING CARE | FEBRUARY 2008 3


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SOME PEOPLE call him the Love Doctor. His institute has beendubbed the Love Lab. But, these nicknames belie the seriousnesswith which John Gottman, Ph.D., and the Relationship ResearchInstitute tackle the issue o marital happiness.

Why do some relationships succeed and others ail? Dr.Gottman, an emeritus pro essor o psychology at the Universityo Washington, has been looking or answers to that questionsince 1973. Hes researched the progress o hundreds orelationships and written scholarly papers and sel -help books.He and his wi e, Julie Schwartz Gottman, Ph.D., have counseledmyriad couples in marital distress. And, they have trained

other therapists in the science o marriage counseling.In the process, researchers at the Relationship ResearchInstitute have learned to predict, with more than 90 percentaccuracy, which couples will succeed and which will divorceofen based on snippets o conversation.

Secrets of happy relationshipsBased on research, here are some o Dr. Gottmans top tips orbuilding a stronger relationship.

Be best friends. Te oundation o a happy marriage isriendship with your spouse, Dr. Gottman says.

Success ul couples count each other among their best

riends. Nurture that riendship with a love mapa richlydetailed, constantly updated knowledge o each others history,hopes and ears. Love maps are about knowing your partnerand being known, Dr. Gottman says.

Repair and recover. All couples argue. But, happy couplesknow how to repair the situation be ore the argument gets outo control. Examples o repair attempts include:l Switching to a different topicl De using with humorl Making a caring comment

Many couples with good marriages

have terrible ghts, Dr. Gottman says.

Whats important is to repair and recover.

Lessons fromthe Love Lab

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Many couples with good marriages have terrible ghts, saysDr. Gottman. Whats important is to make the effort to repairand recover.

Accentuate the positive. Dr. Gottmans work ofen includesasking couples to argueon camera. His research showsthat happy couples make at least ve times as many positivestatements to and about each other as negative ones.

Positive statement: We laugh a lot. Negative statement: We never have any fun. Happy couples tend to see negative behavior as temporary:

He did that because hes under stress at work lately. Unhappy

couples tend to see negative behavior as internal: He did thatbecause hes a selsh person.Happy couples make requent deposits to their emotional

bank account, says Dr. Gottman.Get help early. On average, couples wait six years be ore

getting help or marital problems. And, since many marriagesail in the rst seven years, that help ofen comes too late.

How do you know i your relationship is in trouble?Dr. Gottman cites these our signs o destruction:l Criticisml Contemptl De ensivenessl Stonewalling (not actively listening or responding)

Most couples are amiliar with each o them, he says. Te keyis to recognize them and the harm they doand to repair it.

How to nd help if you need itI you think your relationship is in need o repair, talk with yourdoctor. He or she can discuss the various options available toyou. Some people pre er to see a counselor o a specic age, sexor religious affi liation. Its important to eel com ortable with anytherapist you choose, so you may want to ask or several re errals.

Quiz: How well do youknow your partner?Is your partner also your best friend? Find out withthis quiz from the world-renowned RelationshipResearch Institute, a Seattle-based facility dedicatedto creating and maintaining greater love and healthin relationships. Check only those items that are true.

__ I can name my partners best friends.

__ I know what currently causes my partner stress.__ I can tell you some of my partners life dreams.__ I can tell you about my partners basic philosophy

of life.__ I can list the relatives my partner likes the least.__ I think my partner knows me pretty well.__ Romance denitely is still part of our relationship.__ My partner appreciates the things I do in

this relationship.__ When apart, I often think fondly of my partner.__ My partner generally likes my personality.__ Our sex life is mostly satisfying.

__ I often touch or kiss my partner affectionately.__ I know the names of some of the people who

have been irritating my partner lately.__ There is re and passion in this relationship.__ At the end of the day, my partner is glad to see me.__ My partner respects me.__ My partner is one of my best friends.__ We just love talking with each other.__ My partner listens respectfully, even when

we disagree.__ My partner usually is a great help as a problem solver.__ We generally mesh well on basic values and life goals.__ Both of us have inuence in our discussions.

ScoringIf you checked 15 or more, you probably have a

strong relationship.If you checked eight to 14, your relationship has

some weak spots that need attention.If you checked seven or less, your relationship may

be in trouble. It might be time to get help.



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Surng for health informationKeep these tips in mind as you sort the good Internet sites from the bad ones

youre in charge

WOULD YOU ollow health advice rom a guy handing outleaets on a street corner? Un ortunatelyas most o us havediscovereda lot o online in ormation isnt much betterthan that.

Te Internet is a rich source o health in ormation, andabout 8 million people tap into it every day, according toresearch rom the Pew Research Center. But, not all sites arecreated equal. O the thousands that offer health in ormation,many are out o date, unreliable or downright deceptive.

Do a site inspectionOne way to help avoid inaccurate or misleading health

in ormation is to check the Web site address. In general,government-sponsored siteslook or .gov in the addressare dependable. Sites run by universities or medical schools.edu sitesusually are dependable, too. So are .org sitesmaintained by leading organizations that ocus on teachingand research, such as the American Heart Association or theAmerican Cancer Society.

Other sites that have a .org or .com address also can behelp ul, but take extra care when checking them out.

Tese questions can help you urther assess Internet sites:l Who runs it? Check the About Us link. Choose sites

developed by health pro essionals.l Do they want your money? Be cautious about sites that sell a

product or ask or money.l Does the in ormation sound too good to be true? Be

suspicious o promises o quick and dramatic relie , secretingredients and cure-alls.

l How current is the in ormation? Sites should be reviewed andupdated regularly, with the last updated date posted.

l Do you see a Health on the Net (HON) icon at the site?HON assesses the quality o medical in ormation on the

Internet. Accredited sites can display the HON icon.l Is your privacy protected? I the site asks you or personalin ormation, it should have a privacy statement that explainshow the in ormation will be used.

l Can you contact the site owners? Tere should be a ContactUs page telling how to ask questions or offer comments.

l Is there a disclaimer that says material on the site shouldnt besubstituted or advice rom your doctor? Reliable online healthin ormation has its place, but keep your doctor in the loop.

Sites worth seeingWondering where to start searching for online health information? Hereare some dependable sites to start with:

National Institutes of Health ( www.health.nih.gov ). You can searchhealth topics alphabetically or browse by body system, disease, symptomor procedure.

Centers for Disease Control and Prevention ( www.cdc.gov ). Find informationabout diseases and conditions, injury prevention, environmental health andmore. If youre planning a trip abroad, visit here rst for advice on vaccinations,preventive medication, safe food and water practices, disease outbreaks andwhere to nd emergency health care.

Food and Drug Administration ( www.fda.gov ). Provides information aboutanything the FDA regulates,

including food, drugs, medicaldevices, and the safety and

labeling of cosmetics.healthnder.gov

(www.healthnder.gov ). Hereyoull nd an A-to-Z health library,

news, consumer guides, health quizzesand a drug interaction checker.


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Note: Your doctor may suggest different goals if you have a health condition.Source: American Heart Association; National Heart, Lung, and Blood Institute

heart health

Fitness buddiesFor a healthier heart, partner up

with family members or friendsEXERCISING MORE or taking off a ew extra pounds or thehealth o your heart is easier and more un when you partnerwith someonewhether its a riend or amily member.

You and your tness buddy can provide each other withcompany and encouragement. And, along the way, youll both

improve your health.

The benets of teamworkConsider the advantages o committing to li estyle changeswith another person:

Its harder to make excuses. Its easy to tell yourselyoure too tired or busy to exercise. But, its harder to say it tosomeone else whos ready to go work out.

Its more fun. aking a long walk or jog may be a bit boringon your own. But, the miles go by more quickly when theressomeone to talk with along the way.

You build bonds. Over time, youll get to know your tnesspartner better and better. Youll have someone you can condein and count on.

It really works. People who walk regularly with a riendor in a group stick to their exercise routines more success ullythan those who stroll alone, according to AARP.

Tips for successo keep your partnership running smoothly:

Aim for variety. Dont walk or run the same route everyday. And, dont do the same activity. ry bicycling or swimmingor going to the gym. Mix it up.

Plan ahead. Check your calendars and come up with daysand times that work best or exercise.

Hold each other accountable. Make sure you both stickwith the plan. Remind each other o the benets.

Follow through. I your partner cant make it, dont opt out.Exercise on your own that day.

Adjust as needed. Over time, a particular schedule orgetting together may not work or either o you anymore. Teremay be changes in jobs, amily or health. Stay exible.

Blood pressureOptimal

Below 120/80 mm Hg

Borderline high (prehypertension):120/80 to 139/89 mm Hg*

*Any part of the number can move you into this range. Forexample, a blood pressure that consistently averages 110/86 is

borderline high, and a blood pressure of 150/88 is high.

High (hypertension):140/90 mm Hg or higher*

Fats in your blood

Totalcholesterol

Desirable: Below 200milligrams per deciliter

(mg/dL) of bloodBorderline high:

200-239 mg/dLHigh: 240 mg/dL

or higher

HDL(good)Desirable: 60 mg/dLor higherLow: Less than 40 mg/dL(men) or less than50 mg/dL (women)

LDL(bad)Optimal: Below 100 mg/dL

Borderline high: 130-159 mg/dLHigh: 160-189 mg/dL

TriglyceridesNormal: Below 150 mg/dL

Borderline high: 150-199 mg/dLHigh: 200-499 mg/dL

I m p o r t a n

t h e a r t - h e a

l t h y n u m

b e r s y o u s h o u l

d k n o w



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Taking CareHelping People Stay Healthy Since 1978

M-25730

Taking Care February 2008 | Vol. 30, No. 2

E-mail: [email protected] you have an address change, sendit directly to the entity through whichyou receive the newslettersuch asyour employer or health plan.

Taking Care is dedicated to helpingpeople have healthier lives. However,this publication does not replacethe necessary and individualizedmedical care offered by a healthcare professional. Not all treatmentsmentioned in Taking Care are coveredby your health plan. Please checkwith your health plan regardingcovered services.

Unless otherwise noted, all models areused for illustrative purposes only.

2008 Optum

Michael W. Rosen, M.D.National Medical Executive,Health Solutions Group

Joseph R. Carcione Jr., D.O.,M.B.A.Medical Director, HealthcareServices, Oxford Health PlansaUnitedHealthcare Company

Gail Borgatti Croall, M.D.National Medical Director, HealthCare Decision Support, Optum

Phyllis D. Cross, M.D., M.P.H.Medical Consultant, Optum

Tanise Edwards, M.D.Medical Consultant, Optum

Cheryl Lewis, R.N.Medical Consultant, Optum

Virginia Lund, M.A., L.P.,C.E.A.P.Mental Health Consultant, Optum

Richard A. Zabinski,Pharm.D.Vice President, PharmaceuticalSolutions, Health Solutions Group

Taking Care adheres to stringent clinical standards andis reviewed by the following medical professionals: Call Optum NurseLine

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Registered nurses are available to answer your health-relatedquestions 24 hours a day.

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Do you have questions?Optum NurseLine registered nurses are available toanswer your questions and provide health information.This page of your Taking Care newsletter featuresexamples of the kinds of questions people askaswell as the kinds of helpful answers they receive.

Is watching TV bad for my eyes?

YOUVE HEARD it be ore: Youll hurt your eyes i you sit tooclose to the V or read in the dark. Tese are two commonmisconceptions about vision.

Teres no evidence that sitting close to the V can harm vision. However, or overall health and development, expertsrecommend no V or children younger than age 2 years.Older children should be limited to no more than two hourso screen time per day.

Reading in dim light doesnt damage eyesight either,

although it may cause eye atigue or headaches.Some people also are concerned about how computerscreens might affect vision. Although a computer screen wontdamage your eyes, staring at one or a long time may causeeyestrain and atigue. ry taking regular breaks rom thescreen. You also can check into magnication options.

3 ways to protect your visionHere are three tried-and-true ways to help protect your eyes:

l Ask your eye care pro essional how ofen to have your eyeschecked. Finding and treating problems early may helpprevent urther damage or complications.

l When youre outdoors, wear sunglasses that block at least99 percent o the suns ultraviolet (UV) rays. oo much UVexposure may contribute to cataracts or other eye diseases.

l Wear eye protection i your work or other activities call or it.

TakingCare 2008 February

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