
	"If I'd known that I was going to live so long, I'd have taken better care of myself." Leon Eldred

VoL.7 No.1 Member Newsletter Spring/Summer 2010


		Here's an easy way to relax The first thing to do is sit up straight with your back well supported and your shoulders relaxed. Place one hand on your chest and one on your stomach to check if you're breathing correctly. Breathe in through your nose aiming to fill up your stomach like a balloon. Your chest should expand only slightly. Breathe out through your mouth. Pause for a few seconds before letting your stomach deflate. This is called deep breathing. If you feel dizzy at first, stop. You may want to start with just 5 or 10 breathes per session (about a minute). Gradually you can increase to spend 10 minutes on the exercise.



		Carol Walker Program Director, Passport to Health�

Get quality sleep for better health

STAYING HEALTHY and getting a good night's sleep go hand-in-hand. But just getting more sleep isn't enough.

Do you have trouble falling asleep, or toss and turn in the middle of the night? Or find yourself not feeling refreshed in the morning? Not good. Your body can't keep going without time to rest and recharge.

Sleep is necessary to help regulate hormones and body processes. Without enough sleep, your physical and emotional health can suffer. And, poor quality sleep can make you:

• Tired and stressed

• Emotional and moody

• Unable to focus and concentrate

• Have coordination problems while driving or operating tools

• More likely to fall down or have an accident

Getting the right amount of sleep.

Most adults need seven or eight hours of quality sleep each night. But, there's no magic number that's right for everybody. A little quality sleep is better for you than a long night of restless sleep.

You should wake up easily in the morning feeling refreshed and not bleary-eyed and stumbling out of bed. If you consistently get seven hours of sleep and still awake feeling drowsy, then you need a little more sleep. Once you figure out what works for you, be consistent about getting that amount every single night including weekends.

Here are some tips to help you improve your sleep.

Daily exercise usually makes it easier to fall asleep and sleep better. A brisk walk or run in the morning is time well spent. Exercising too late in the day actually stimulates the body and is counter productive to a good night's sleep

Don't nap. If you must nap, do it in the early afternoon and sleep no longer than thirty minutes.

No alcohol, caffeine or smoking. Alcohol reduces overall quality of sleep. While it may make you fall asleep faster, alcohol reduces sleep quality, waking you up later in the night. Caffeine can cause sleep problems up to ten hours after drinking it and smoking causes sleep problems because nicotine is a stimulant which disrupts sleep.

If you need to consult a physician about a sleep problem or about starting an exercise program, your Passport to Health� membership can save you 10% to 40% at participating doctor's offices. Call your customer service representative toll free 1-800-871-7082.

Making minor changes to your bedroom and sleep environment may also help you toward a more quality sleep. For example;

• Is your bed large enough to stretch and turn comfortably?

• Is your mattress firm or soft enough?

• Is the outside noise level down? Television and blaring traffic noise can make sleep difficult. A fan or something that creates �white noise' may help, along with earplugs.

• Is your room dark enough? Light can confuse your internal body clock.

And, let's not forget the time-tested suggestion your mother always gave for a good night's sleep�a glass of warm milk still works wonders.




		�With your mail order prescription program, I am spending $43.42 for a three-month supply of a maintenance drug that would have cost me $107.67 without your program. This is an annual savings of $257.� Sally M. Jamestown PA

Don't overlook over-the-counter drug use

of overdose. For example, the common non-aspirin pain reliever acetaminophen is one of the most commonly used drugs in the United States, according to the Food and Drug Administration (FDA).

In 2005 Americans purchased 28 billion doses of acetaminophen in an assortment of products. The recommended daily dosage for acetaminophen is 4 grams (4,000 miligrams) per day and the FDA is considering reducing this even further.

Another example is non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen which can be harmful if taken in large quantities.

The FDA requires all over-the-counter products to carry a drug facts label which lists important information about the medication including warnings, safe dosage and ingredients.

When it comes to over-the-counter drugs it's important to exercise caution just as you would with prescription drugs. Also, when treating children, pay attention to the age limits on the medicine's warning label. Many drugs that are acceptable for adults are not safe for children.

OVER-THE-COUNTER DRUGS ARE EASY TO TAKE. Maybe too easy. They're used every day by millions of people. When a headache starts, you take some aspirin. When your muscles ache, you take a few ibuprofen tablets. A cough keeping you up at night? Take a cough suppressant.

Over-the-counter drugs are so commonly used and so easily accessible that people tend to discount the potentially dangerous nature of them. But, over-the-counter medications are still drugs that can have adverse side effects and carry a risk

Keep in mind your Passport to Health� membership can save you 10% to 60%
on most prescriptions and 10% below AARP on name-brand generic mail order prescriptions. Call toll free 1-800-871-7082.

Good Health from the ground up

WE ALL KNOW THE RULE WHEN
LIFTING A HEAVY OBJECT: bend at your knees and not your back when picking something up. Most people ignore the rule until it's too late and then they experience back pain. The problem is that it is easier to simply bend over. But, every time we bend over we put stress on the discs of our spine and that could lead to back injury.

Back injuries account for about one in every five job-related injuries. And disabling back injuries are no laughing matter for workers who lose time from work or personal activities. The sad truth is that most of the pain and lost time can be prevented if you know how to lift safely.

1. Evaluate the object you are lifting. Note if it has handles and where the best place to grasp it is. And, know where you are going with the object.

2. Stand directly in front of the item that you wish to lift. Center your body over it and position your feet shoulder-width apart.Tighten your stomach muscles and stand straight and tall, keeping your back as straight as possible.

3. Bend your knees. Then,without
moving your upper body, squat down to the floor. Grab the item you wish to lift firmly with one hand on either side of it. Hold on to it firmly and in such a way that it is balanced.

4. Use your leg muscles to raise your body to a standing position while lifting the object off the floor at the same time. Lift slowly and keep the item close to your torso.

5. Walk with the item without twisting your body. Stand straight and take small steps. If you can't see, have someone lead the way.

Your back should remain straight at all times when lifting heavy objects. Use only your leg muscles to lift the object and not your back which could suffer injury.

You can save 30% to 50% on most chiropractic services with your membership to Passport to Health�.

Visit www.locateproviders.com or
call toll free 1-800-871-7082 to speak with a customer service representative.

Oral health is a good indicator of body health

POOR ORAL HEALTH HAS BEEN IDENTIFIED AS A STRONG PREDICTOR OF HEART DISEASE. The Surgeon General in his �Report on Oral Health in America' said that the mouth is the gateway to the body and that oral health and general health are inseparable.

Brush, floss and keep regular dental appointments.

With your Passport to Health� membership, you can save 15% to 50% on most dental services.
Call toll free 1-800-871-7082 to speak with a customer service representative or visit online at www.locateproviders.com to locate a dentist near you.

Look better with healthy eyes

Shield your eyes. Wearing sunglasses can reduce your exposure to eye-damaging ultraviolet (UV) rays. The UV rays speed the development of cataracts as well as AMD. Opt for yellow or amber lenses which filter out the harmful blue light of UV rays.

Kick those butts. Smokers are up to four times more likely to develop AMD than non-smokers, and up to twice as likely to get cataracts.

Give your contacts a break. If you sleep in contacts that are for daytime use only or keep two week disposables around for a month, you're asking for trouble. Dirt and bacteria cause irritation and infection.

Keep an eye on the scale. Excess weight is linked to hypertension, high cholesterol and inflammation, all of which can slow blood flow to the eyes.

Pick up some produce. Eating three
or more servings of fruit daily can reduce the risk of AMD by 36 according to an Archives of Ophthalmology study. The antioxidants found in many fruits and vegetables absorb harmful UV rays in
the eye.

Another healthy habit is to regularly have your eyes examined. Your membership in Passport to Health� can save you 10% to 30% on medical eye exams. Call toll free 1-800-871-7082 to speak with a customer service representative.

Practicing just a few healthy habits can dramatically lower your risk of common eye conditions such as cataracts and age-related macular degeneration (AMD).

Here are 5 tips to safeguard your vision for a brighter future.

Healthy living at every age for women

AGING GRACEFULLY may be an issue of mind over matter, but aging healthfully entails taking matters into your own hands.

Women of all ages should be proactive about regularly conducting or seeking screenings to ensure early detection of any type of cancer.

Aside from maintaining a healthy weight through a nutritious diet and regular exercise, protecting your skin from the sun and abstaining from smoking, the best course of action a woman could take to protect her health is to get regular screenings.

According to the American Cancer Society, all women 21 years of age should:

• Conduct a self breast exam on a frequent basis...at least once a month.

• Perform a skin check on a monthly basis.

• Have a clinical breast exam on a yearly basis.

• Obtain a Pap test on a yearly basis.

• Receive a regular checkup including an examination of the thyroid, lymph nodes, oral cavity and skin.

• Consult their doctor on how to quit smoking if they currently use tobacco products.

In addition to the above measures, women age 50 and over should have a yearly mammogram, and should ensure the health of their colon with regular checkups.

The best advice is to be educated about your risk factors and know your body so that you can detect any changes. With your Passport to Health membership and the Galaxy Health Network, you have access to more than 300,000 healthcare providers nationwide. What's more, you can save 10% to 40% on doctors visits as well as specialists, alternative care providers, facilities and hospitals. Call your customer service
representative toll free 1-800-871-7082 or visit www.locateproviders.com.


One of the most powerful ways to save money on your healthcare services can be carried in your wallet.

Your Passport to Health�
membership card can save you money on healthcare services.

But, only if you use it.