Pop Quiz!

Mediation can improve your mood and reduce stress. It can take as little as two minutes twice a day. Try this simple meditation:

• Find a quiet spot where you can sit, relax and be comfortable.
• Set a timer if you need to keep track of time or just let your mind tell you when to stop.
• Sit in a comfortable position. It can be on the floor or in a chair. If you're in a chair, try to put your feet on the floor.
• Close your eyes.
• Start breathing. Try to breathe from your diaphragm. That means you should feel your tummy muscles expanding as you breathe.
• Keep breathing. Focus on how the air feels going into your body and filling your lungs.
• If your mind starts to wonder, don’t get mad, be kind to yourself and bring your focus back to your breathing.
• When you're done, open your eyes and thank yourself for the time well spent.

Steps to Keep Your Brain Healthy

Some of the steps for brain health are the same ones that keep your mind and body healthy:

• Be active. Exercise is important for brain health. Activity keeps blood flowing to the brain, which lowers the risk of getting Alzheimer’s disease and other neurological problems.
• Get plenty of sleep. It boosts your recall and brain health. Try to get seven to eight hours of sleep a night.
• Eat a healthy diet. Eat a Mediterranean diet of plant-based foods, whole grains, fish and healthy fats. Diets low in red meat and salt can raise mental focus and slow mental decline in older adults.
• Keep your mind active. Keep your brain in shape by reading, word games, playing cards or putting a puzzle together.
• Connect with others. Find ways to connect with others. Time with others improves your mood and brain health.
• Learn new things. Start a new hobby, take classes, learn a new skill or volunteer to keep your mind sharp. Working with your hands like building, drawing or gardening improves your brain health.
• Use all your senses. The more senses you use in learning something, the stronger your memory of it will be. Say it out loud or write it down to help make the connection.
• Believe in yourself. Believe you can improve your memory skills and mental abilities. Then take action to make it happen.
• Prioritize your brain use. Save your mental energy for new and important things. Use technology to set reminders, manage calendars and maintain shopping lists. Keep your keys, glasses and other frequently used items in the same place to know where they are every time.
• Repeat it. Repeat words as a learning tool. Try once an hour, then in a few hours, then each day. That can help improve memory and make it simpler to master complicated information.

Sources: 

6 tips to keep your brain healthy, Mayo Clinic, 2022

6 simple steps to keep your mind sharp at any age, Harvard Medical School, 2020

The AlwaysOn app provides convenient access to Well onTarget. Work on your health and fitness goals anytime, from anywhere using your smartphone.

The Well onTarget Fitness Program mobile app helps you keep your fitness routine organized. Use it to:

• check in to classes in real-time
• see your activity reports
• schedule and pay for studio classes
• find locations in the Fitness Program network
• track studio classes (past and current)
• access your membership card

Download the Well onTarget Fitness Program app or AlwaysOn app free of charge from the Apple or Android app stores. When you go to the app store:

1. Search for “Well onTarget Fitness Program” or “AlwaysOn.”
2. Download the app
3. Log in using your Blue Access for Members account login information.

Cardiovascular exercise is repetitive motion using large muscles that increase your heart and breathing rate. Blood flow is directed to the muscles doing the work and away from the ones not doing work.

Regular cardio causes your resting heart rate to drop because your left ventricle adapts to the larger blood volume and gets bigger. With a larger and stronger muscle, more blood is pumped per beat, even at rest, so your heart doesn’t have to work as hard. This is what makes cardio exercise so good for your heart.

Too much cardio can cause you to become overtrained. Overtraining creates more stress than your body can handle. It can lead to sickness, injury, the release of stress hormones and weight gain.

Most Americans aren't in danger of overtraining. Many don’t get the recommended 150 minutes of exercise per week.

People who are physically active tend to live longer and have lower risk for heart disease, stroke, Type 2 diabetes, depression and some cancers. 

What are you waiting for? Lace up those sneakers and go for a walk.

Source: Exercise and the Heart,  John Hopkins Medicine, 2023

Well onTarget offers coaching programs to improve your blood pressure. Access the self-guide program “Improving Your Blood Pressure” to learn how to improve your blood pressure through healthy behaviors like physical activity, healthy eating and stress management. You have three ways to access these online tools:

• Log in to Blue Access for Members^SM and find Well onTarget under the Wellness tab
• Next, use your BAM username and password to sign-in
• You can also download the AlwaysOn^® wellness app

Life is full of stressful experiences. Stress can raise your blood pressure for a short period. But, chronic stress can weaken your immune system and lead to health problems. Even moderate stress can make other health conditions worse.

While you can’t avoid all stress, there are steps you can take to manage stress before it overwhelms you. To help protect your health and heart, try these tips:

• Get enough sleep. A lack of good sleep can hurt your mood, energy levels and physical health.
• Exercise. Physical activity helps get rid of stress and reduces your risk of being depressed.
• Learn ways to relax. Try yoga, meditation, deep breathing or other options for stress relief.
• Face stressful situations. Don’t let them brew.
• Take care of yourself. Do things that make you feel good. Get outdoors. Take a nap. Listen to music. Visit with friends or family.

Source: Reduce your stress to protect your heart, Harvard Medical School, 2011 

You can’t control a sneeze because it’s an involuntary reflex. Sneezes are your body’s way of getting rid of things it doesn’t like including dust, pollen or smells like cigarette smoke. When an irritant is in your nose, it sends a message to your brain that activates your abdominals, chest muscles, lungs and tongue to force air out of your nose and mouth.

When you're sick and you sneeze, you could pass germs to others. Germs from a sneeze can fly as fast as 100 mph and travel up to 30 feet. Make sure to use a tissue when you sneeze. If one isn't available, sneeze into your elbow. 

Source: Why Do We Sneeze?, The University of Vermont Health Network, 2019

Your nose can get red and raw from all the wiping and blowing caused by nasal drip. Consider these simple steps for your runny nose woes:

• Drink lots of fluids, especially water.
• Use a saline nasal spray.
• Try a cool-mist humidifier in your bedroom.
• Drink hot tea.
• Try facial steam or a hot shower.
• Use a Neti pot (with distilled water).

Source: Runny Nose,  Cleveland Clinic, 2023

Check Your Blood Pressure

In 2019, high blood pressure was a primary or contributing cause of death in half a million Americans. It increases the risk for kidney disease, heart attack and stroke.

Often called a ‘silent killer’, high blood pressure usually doesn’t have any symptoms. The best way to monitor your blood pressure is to have it checked regularly and know what your numbers mean.

What is high blood pressure?

Blood pressure normally rises and falls throughout the day, but it can damage your heart and cause health problems if it stays high for a long time. That’s why you should keep an eye on your blood pressure levels.

The two things measured when you take your blood pressure are systolic and diastolic. Levels are categorized as follows:

Normal: systolic less than 120 mmHg and diastolic less than 80 mmHg.

Elevated: systolic 120 -129 mmHg and diastolic less than 80 mmHg.

Stage 1 hypertension: systolic 130 -139 mmHg or diastolic 80 - 89 mmHg.

Stage 2 hypertension: systolic 140+ mmHg or diastolic 90+mmHg

Be sure to check your blood pressure regularly and take any medicine you doctor orders as directed. If you have any side effects, don’t stop taking it without checking with your doctor first.

Sources:  High Blood Pressure, Centers for Disease Control and Prevention, 2022

Health Advisors provide extra support after you’ve had a significant health event. They’re available to you at no cost. They may call to help you: 

• learn how to manage a chronic condition
• get the care you need for serious illnesses or injuries
• manage a high-risk pregnancy
• if you’ve been in the hospital or had a major surgery

A Health Advisor can also make appointments for you for things like follow-ups and physical therapy. If you see a call from BCBSTX, be sure to pick up or call back. We may be checking in to make sure you’re healing well and understand your treatment plan or to see if you need details about your coverage. 

And easier to prepare than you think! Here's a menu for a day of heart healthy eating for the whole family!

Breakfast: Flourless Banana Pancakes with Berry Maple Syrup

There's nothing quite like a pancake breakfast. These banana pankcakes make the most important meal of the day easy and delicious! 

Lunch: Lemon Herb Feta Chicken Sliders

Packed with protien and Mediterranean flavors, these ground chicken sliders come together quickly and are perfect for meal prep! Serve with a salad or your favorite heart healthy side.

Dinner: Grilled Salmon with Citrus Tomato Salsa

Your heart (and stomach) will love this light, bright and Omega-3 packed salmon! Keep the grill hot and pair with a side of your favorite grilled veggies and rice. 

Dessert: Grilled Peach Vanilla Yogurt Honey Oat Crumble

Heart healthy doesn't mean you have to skip dessert. These low-calorie grilled peaches are the perfect treat to end a day of heart-healthy eating!

Interested in more healthy recipes? Check out the Blue Cross and Blue Shield of Texas digital recipe book. 

It goes both ways. What you’re eating can either improve your mood and mental health or trigger feelings of anxiety and depression.

Healthier choices boost your mental health. Pay attention to how the foods you eat make you feel and choose options that will make you feel better.

Avoid:

• fried and sugary food
• sugary drinks
• caffeine
• skipping breakfast
• alcohol

Do:

• drink plenty of water
• eat a healthy breakfast
• eat whole grains, fish, fruits, vegetables and nuts

The Centers for Disease Control and Prevention recommends a chair rise exercise to improve your lower body strength. The goal is to do this exercise without your hands as you become stronger.

How to do it: 

1. Sit at the front of a chair with bent knees and feet flat on the floor. Make sure your ankles aren't crossed. 
2. Place your hands on the seat. Keep your back and neck straight. 
3. Breathe in. Lean forward with your weight on your feet. 
4. Slowly stand up while breathing out, trying to not use your hands. 
5. Take a short break and breathe in and out. 
6. While breathing in, slowly sit back down. Try to keep your back as straight as possible. 

Repeat these steps 10-15 times, taking a small break between repetitions. Start slowly at first and work up to more repetitions. 

Recommended Exercise Chair Rise Exercise, Centers for Disease Control and Prevention.