Email #1
Subject line:Keep your competitive edge. See your doctor for a yearly checkup.
Sure you’re strong and can take on the world
Protect your health to stay in top condition
National Men’s Checkup Day kicks off the annual NationalMen's Health Week, sponsored by Anthem Blue Cross. Starting today, we want to make sure you understand the importance of preventive health. Regular screenings help detect problems sooner – when they’re easier to treat or manage. That’s why we’ll be sending out four other emails with important information on men’s health for our male employees – or the important men in your life.
What you don’t know can hurt you
Regular health checkups and tests for high cholesterol, high blood pressure, diabetes, and skin, prostate and colon cancer are important. Why? Manyof these health problems don’t have any warning signs. Take the first steps to lower your risk for these conditions: talk to your doctor about your risk factors and get regular checkups.
Fortunately, you can take these steps and get regular checkups without spending a lot time or money. Anthem Blue Cross offers many plans with 100% coverage for exams, flu shots and other preventive care for you and your family. The rewards are peace of mind and better health at no extra cost to you. Check your plan benefits to see what preventive care tests are covered.
Go to menshealthweek.organd join other men who pledge to visit their doctors regularly for preventive health checkupsand screenings. You’ll also find an interactive chart of recommended screenings. For more information on preventive health screenings that are right for you, talk with your doctor or visitanthem.com/caand click on Health and Wellness.
Email #2
Subject line: You don’t have to be a star athlete. Just beactive.
Keep moving throughout the day to feel great
No time to work out?We know. Life and work responsibilities can take over the time you set aside for exercise. But it takes less time than you might think to live a healthier life. Get at least 2 hours and 30 minutes of moderate physical activity or 1 hour and 15 minutes of vigorous physical activity (or a combination of both) each week to be healthier.
You can get a great workout without a gym. Just getting outside and moving is a step in the right direction, but what you can’t do is skip it. Put it on your calendar – schedule time for exercise. Do it for your health!
Get moving with a combination of activities:
Strength training builds muscle and endurance. Try push-ups, pull-ups, lunges, weights or resistance bands.
Core work like abdominal crunches, planks and Pilates will help build a strong center and support your spine and back.
Stretching can improve flexibility and increase your range of motion. Keep stretches gentle and remember not to bounce.
Aerobic activities will help you burn calories. Try walking, running, biking, softball – anything that gets your heart pumping.
You can find the time
If you’re pressed for time, add exercise to your day by stretching in the morning, sneaking in several 10-minute walks during the day, taking the stairs, or using hand weights while you’re on the phone. If your budget is holding you back, take a walk, ride your bike or visit a local park for a free workout. Many parks have walking, jogging or biking trails and fitness paths for core and strength workouts. Some parks even have tennis courts or other fun activities.
If you have room, get a home gym. You can find them pretty cheap at yard sales or second-hand stores. You can also try work-out DVDs by checking them outfrom the library. Or work out with fitness programs on TV or the Web. Invite a friend or family member to “join” your gym and share equipment to cut costs and have more fun with your workouts.
Find activities that move you.
For more information about healthy living, talk with your doctor or visit anthem.com/caand click on Health and Wellness.
Email #3
Subject line:Meat and Potatoes aren’t enough. Load your plate with color.
It might be easier to eat out, but it can cost you.
Eating out can lighten your wallet and add weight to your frame. Here are some things you can do to eat healthier at home.
Change it up
Get involved with preparing and planning meals.
Few or no cooking skills? Take a class, watch a TV chef or rent a DVD on cooking.
Use a slow cooker and come home to a healthy meal.
Whenever you can, freeze leftovers for future meals.
Make one-pot meals like stews, soups and casseroles. They’re great time-savers.
How small changes can make a big difference
Swaphigh-fat meats like ground beef for leaner ones like ground turkey or chicken. Mix in some vegetarian meals, too.
Choose low-fat or non-fat versions of milk, half and half, sour cream, cream cheese, block or shredded cheese, mayo and salad dressings.
Use two egg whites or ¼ cup egg substitute instead of a whole egg.
Try brown rice, whole-grain breads and whole-wheat pastas.
Use fat-free chicken or veggie broth instead of oil for cooking. If you need oil, choose a canola or olive cooking spray.
Try cutting out half of the sugar, salt, cheese or other extras.
For baked goods, replace half the butter, shortening or oil with unsweetened applesauce, mashed banana, fat-free sour cream or low-fat yogurt.
For recipe ideas, meal planning tips and more, visit nutrition.gov and click on Shopping, Cooking & Meal Planning. For more information about healthy living, talk with your doctor or visit anthem.com/ca and click on Health and Wellness.
Email #4
Subject line: Check your personal barometer: lower the pressure and increase enjoyment
A few simple steps can help you deal with stress, anxiety and depression
If you’re sleepy and stressed out, it can really hurt your mental and physical health. That’s not good for you or the people who count on you. It’s not unusual for men to disregard or ignore their feelings, and stay in the “doing” mode. Staying in the doing mode versus just “being” can add more unnecessary stress to your life. How do you know you’re stressed if you’re not paying attention to your feelings? Irritability, sleeplessness, fatigue, muscle tension, headaches, gastrointestinal disturbances, mood swings and anxiety are all signs of stress. Stress can also cause depression, high blood pressure, asthma, diabetes and even cancer.
If you think stress is hurting your health, talk with your doctor. Especially if you feel overwhelmed, sad or hopeless. If you have feelings of panic, or long periods of sadness or hopelessness, it could signal a more serious problem like anxiety or depression. Don’t just tell yourself to pull yourself up by your bootstraps or toughen up. Asking for help is a strength.
Try these three tips when you feel stressed:
- Breathe freely — and often. Stress can cause shallow breathing. Calm down by taking a slow, deep breath in through your nose. Then slowly let it out as a long sigh. Repeat this several times as you focus on each breath and relax the muscles in your body. Air can actually give you the benefits of energy and vitality.
- Focus on your muscles. Relax your muscles and give yourself a mini-massage by applying pressure to the muscles in your shoulders, neck and forearms. You can also try tensing up a muscle for five seconds as you breathe in. Then breathe out as you relax the muscle for 30 seconds. Work your way through all muscle groups. This will help you feel relaxed as you release tension.
- Stretch. You can release muscle tension by gently reaching for the ceiling with both arms and then slowly lower them to your sides. Next, turn your neck from side to side to release tension. This will increase flexibility, circulation and mobility, especially if you’ve been sitting in front of a computer for a while.
Being well-rested can also help control stress and lower your risk for health problems. Here are some helpful tips:
Set a schedule for yourself by going to bed and getting up at the same time every day.
Don’t use your bedroom as the TV room or office.
Make your room cool, dark and quiet. Use an allergen-free mattress and pillow.
Avoid caffeine, nicotine and alcohol to fall asleep easily and stay asleep.
Get regular exercise but finish at least three hours before bedtime.
For more information about healthy living, talk with your doctor or visit anthem.com/ca and click on Health and Wellness.
Email #5
Subject line: Super heroes put safety first and skip tobacco
Safety first
You know you should protect yourself from the sun, accidents-waiting-to-happen and bad habits. But do you? Sure, we all hope we’ll never be in an accident of any kind. Wearing helmets, goggles, seatbelts and sunscreen can become good – possibly
even life-saving – habits. Plenty of friends and loved ones may remind you to do these things. We want to remind you again:
Wear goggles when you bust out the chainsaw and other cool power tools.
Wear helmets, goggles or other protective gear when yourock climb, ski, snowboard, ride a bike or motorcycle, skateboard, or play racquetball and other sports.
Wear your seatbelt. Some states will give you a hefty ticket if you don’t.
Apply sunscreen before you head outdoors, and reapply every hour or two if you’re outside all day.
Skip tobacco in any form.
Why you should buckle up
Buckling your seatbelt is the best way to protect yourself in a crash. It keeps you in your car during an accident. Being thrown from the car is almost always deadly.
It makes your air bag work better. If you don’t wear your seat belt, you could be thrown into a rapidly opening bag that could injure (or even kill) you.
To buckle up safely, place the shoulder belt across the middle of your chest and away from your neck. Put the lap belt across your hips, below your stomach. To learn more, visit the National Highway Traffic Safety Administration at nhtsa.gov.
Kick the habit
Make no mistake. Quitting smoking can be tough. The health benefits for you and everyone around you make it worth the effort.
Tips to stop smoking or chewing tobacco:
If you smoke or chew, pick a date to quit. Getrid ofall cigarettes, ashtrays and lighters.
Ask friends and family for support. Ask them not to smoke around you and don’t let anyone to smoke in your home.
List the reasons you want to quit and keep this list with you to remind yourself of all you have to gain.
Plan for cravings and avoid tempting situations. If you have the urge to smoke, distract yourself by talking with a friend, going for a walk or chewing gum. Don't get discouraged if you relapse. People often try to quit several times before quitting for good.
Talk toyour doctor about how to quit and medicines that can help. To get live, online assistance from the National Cancer Institute's LiveHelp service, go to smokefree.gov.
For more information about healthy living, talk with your doctor or visit anthem.com/caand click on Health and Wellness.
Blue Cross is the trade name of Blue Cross of California. Independent licensee of the Blue Cross Association. ® ANTHEM is a registered trademark of Anthem Insurance Companies, Inc. The Blue Cross name and symbol are registered marks of the Blue Cross Association.
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