Your health: Before and after baby

your healthmattersBuilding strong

bones for life2

Coping with teen stress and suicide

5

Actions to help control your asthma

7

SPRING 2017

The moment you find out you are pregnant, you enter into a whole new world. There is a lot that will happen in the next year. Here is some of what you can expect.

Office visits Most women with healthy pregnancies see their health care providers once a month until week 28. Visits increase to every two weeks until week 36. Then visits are weekly until your baby is born.

Focus on movement If your health care provider says it is safe, you should stay physically active. Keep these tips in mind:• Do not choose any exercises that are too

intense. Try walking, cycling, swimming or prenatal yoga.

• Drink plenty of water and stop your activity if you feel dizzy, short of breath or nauseated.

You should also maintain a healthy diet. Try these tips:• Eat fruits, vegetables, whole grains

and low-fat dairy.• Avoid foods that are high in calories,

fat and sugar, and low in nutrients.

Caring for your teeth during pregnancyFor facts and information about keeping your teeth and mouth healthy during your pregnancy, go to www.nidcr.nih.gov.

WE HAVE MOVED! Our new offices are at 2300 NW Walnut Blvd. in Corvallis.

Care for your teethIt is recommended and safe to see a dentist or dental hygienist during your pregnancy. Hormonal changes during pregnancy make you more likely to develop gingivitis. This can increase your risk of giving birth too early or having a baby that is too small. If you notice that your gums are more sensitive or that they bleed more easily than before, talk with your dentist.

After the baby arrivesAfter the baby comes, it is important to watch for signs of depression. Talk with your health care provider if your symptoms last longer than two weeks. Potential symptoms of postpartum depression may include:• Lack of energy• Loss of interest or pleasure in life• Loss of appetite• Intense fatigue• Unexplained trouble sleeping• Anxiety• Feeling worthless or guilty

Building strong bones for life Strong bones are built from healthy habits. Having healthy bones protects you from osteoporosis. This disease weakens bones in both men and women, and usually affects older adults. No matter your age, you can take steps to improve your bone strength.

Steps for kids and teensChildren ages 9 to 18 need 1,300 mg of calcium every day. Find foods and beverages with more calcium for meals and snacks. Try adding these:• Plain, low-fat yogurt• Tofu, raw, regular, prepared

with calcium sulfate• Orange juice fortified with

calcium• Nonfat milk• Raw broccoli, chopped

Practice safety and preventionPart of helping kids grow up healthy is keeping them safe. Find safety tips for a variety of activities at www.healthychildren.org.

2 YOUR HEALTH MATTERS

BONE HEALTH

Strengthening adult bonesAdults have similar needs for strong bones. Diets with calcium and protein are the keys to strong bones. Women need 1,000 mg of calcium a day. After age 50, they need 1,200 mg every day. Men need 1,000 mg a day until age 70. Then they should also get at least 1,200 mg every day. Protein powers muscle and bone strength throughout your life. Add foods like beans, nuts, soy and whole grains to your diet as great sources of protein.

Choose the right activitiesRegular physical activity is also important. It builds healthy bones and muscles and helps maintain a healthy weight.

Physical activities need to be weight-bearing to improve bone health. This means your legs support your weight during the activity. Try options like walking, jogging, dancing and playing basketball or tennis.

Talk with your health care provider for more tips. Together, you can make your family’s bones healthy for a lifetime.

How to avoid an aching backMost adults will have low back pain at some point. But healthy back habits will help keep you pain-free. There are a few things you can do to help your back.Sit on chairs that support your lower back. Keep your feet flat on the floor. Avoid slouching or leaning forward often. Take a break or change positions every 30 minutes.

Add aerobic physical activity of any kind — walking, jogging, swimming or biking — to your day to reduce back pain. It also lessens your chance for repeat backaches. Start slowly and increase your physical activity gradually to 30 minutes of aerobic activity almost every day.

When lifting anything, remember to:• Stand right in front of

whatever you are lifting.• Place your feet slightly apart

to give yourself a stable base.• Tighten your stomach

muscles.• Bend your knees, keeping your

back straight.• Hold the weight close to your

body.• Avoid twisting as you lift.

3SPRING 2017

Kids can get into anything when you are not looking. They are quick — and they could be in danger.

More than 300 children visit the emergency room for poisoning accidents each day, according to the Centers for Disease Control and Prevention. They happen most often to children younger than 6 years old.

Toxic products Many items in your home can be harmful to children. These potential products include:• Cleaners• Rubbing alcohol• Mouthwash• Pesticides • Medicines (These cause the

most poisonings.)

Kids will open drawers and closets, climb counters, dig through cabinets and explore the bathroom and garage. A young child may see liquid cleaners as drinks and mothballs as candy.

Watch children closelyChildren can get their hands in many small places. Some places you may have thought were out of reach. In some cases, safety locks and caps may not be installed in homes where children only visit once in a while.

The facts on kids and poisoning

Dangers of marijuana for teensMore teens are using marijuana today than they have in decades. This is being linked to the drug’s legal status.

More than 20 states now allow medical marijuana use. But it is only for ages 21 and older. Plus, some states, including Oregon, legalized it for any use for people ages 21 and older. No medical reason is needed.

But the drug is still harmful to teen health. Teens who use it can become dependent on it. They can have trouble with memory and concentration. There is also a higher risk for car accidents, psychosis and suicide. If they still smoke as adults, they are at a higher risk for anxiety, anger, depression and addiction.

Stay open and honest when you are talking with your teens about marijuana. Be sure to explain the risks and consequences of using the drug. A calm discussion can build trust for future talks.

Most poisoning accidents happen at times when kids might not be watched as closely as usual. For example, when you are making meals or doing other household chores.

How to prevent poisonings • Put your medicines and other

toxic products where children cannot reach or see them.

• Install safety locks on your cabinets and closets. Also anywhere you store potential poisons.

• Do not leave any toxic materials out after or during use. Not even for a moment.

• Do not store your medicines or toxic products near food or drinks.

• Keep all products and materials in their original packages. This way children will not accidentally think they are food.

• Get rid of your expired medicines and unneeded chemicals in a safe way.

• Use only nontoxic products in your home when it is possible.

Help is a phone call awayIf you are worried about contact with poisons, call Poison Control at 1-800-222-1222. The service is free, confidential and available 24 hours a day, 7 days a week. In an emergency, call 911 right away.

Manage your stress for heart healthFor a list of healthy habits you can use to protect your health and heart from stress, go to the Healthy Living section at www.heart.org.

4 YOUR HEALTH MATTERS

NUTRITION

Prevent weight gainIt takes work to shed unhealthy pounds. It can also be just as hard to maintain your weight or your weight loss. This is because when you lose weight, your body tries to pack the pounds back on (and then some). It does not seem fair. But your body is programmed this way for survival.

It takes hard work, but you can prevent weight gain. Try these proven tips:1. Move more. Physical activity is key for healthy weight maintenance.

Aim for at least 150 minutes of moderate physical activity a week. You can break it up into 10-minute chunks if you need to. And include strength training into your plan. Strength training builds muscle, which burns more calories at rest than fat.

2. Watch your intake. Track what and when you eat. Then you can make small changes to your diet. It also helps you identify the times you are most likely to make unhealthy choices. Eat plenty of protein and fiber-rich foods like vegetables, which keep your blood sugar steady and help you feel full longer.

3. Weigh yourself often. People who regularly monitor their weight are more likely to keep extra pounds off. Adjust your diet or physical activities to keep your weight in check.

4. Eat at home. This helps you control the foods you eat and how they are prepared. Always eat breakfast. It can keep you from overeating later in the day.

Baked Salmon Dijon

Ingredients1 cup fat-free sour cream 2 tsp. dried dill3 tbsp. finely chopped scallions 2 tbsp. Dijon mustard2 tbsp. lemon juice1½ lb. salmon fillet with skin,

cut in center½ tsp. garlic powder½ tsp. black pepperFat-free cooking spray as needed

DirectionsPreheat oven to 400 degrees. Lightly oil baking sheet with cooking spray.

Whisk sour cream, dill, scallions, mustard and lemon juice in small bowl to blend. Place salmon, skin side down, on prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with the sauce. Bake salmon until just opaque in center or about 20 minutes.

Makes six 4-ounce servings.

Per serving:Calories 196Fat 7 gSaturated fat 2 gCholesterol 76 mgSodium 229 mg

5SPRING 2017

Everyone feels stressed from time to time. Stress is often worse for teens. When a teen is under pressure, he or she can feel alone in the world. However, you play a key role in helping your child cope.

Youth under pressureIt is easy for young people to feel overwhelmed. Sources of teen stress include:• Schoolwork• Trouble with friends• Changes in their bodies• Peer pressure • Illness or death in the family• Wanting to fit in• Work and after-school activities• Bullying

Successful ways to reduce stressTeens need help telling minor troubles from real threats. That is where you come in. Your perspective is very important. Talk openly and calmly. Be sure to listen and provide support. Work together on ways to deal with stress, such as: • Encourage and support eating

a healthy diet, being physically active, and avoiding drugs and alcohol.

• Recognize accomplishments, instead of dwelling on failures.

Coping with teen stress and suicide

• Laugh with them, which produces good feelings that last beyond a quick chuckle.

Watch for possible warning signsMost teens find healthy ways to handle stress. But some do not. Suicide is the third leading cause of death for youth ages 10 to 24.

Potential red flags include changes in weight or personality, a drop in grades, giving away personal items, withdrawing from others, and talking about harming himself or herself.

If you think your teen may be suicidal, seek help from your health care provider right away. If it is an emergency, call 911 immediately. But do not leave your teen alone.

Stop bullying when you see itYou should not ignore bullying. You can learn the right steps to take to stop bullying when you see it happening. Find out how to protect everyone involved at www.stopbullying.gov.

Bullying takes its toll You hope your teen would tell you if someone is bullying him or her. But the truth is that most teens keep it to themselves. And bullying can have long-lasting effects.

Kids who are bullied are more likely to develop depression as teenagers. And those who are frequently bullied are almost twice as likely to be depressed by age 18.

Watch for potential signs of bullying and depression. They include:• Feeling sad or lonely

• Changes in sleep and eating patterns• Loss of interest in activities he or

she normally enjoys• Sudden drop in grades• Frequently missing or skipping

school

Talk with your child if you see any of these possible signs. Seek help from your health care provider, too. Reach out right away if you feel your child is anxious, depressed or in danger.

6 YOUR HEALTH MATTERS

WELL-BEING

Advice for managing diabetesAccording to the American Diabetes Association, if you have diabetes, you may be more prone to a thyroid condition. For advice on living well with diabetes and staying healthy, go to www.diabetes.org.

In the front of your neck, there is a butterfly-shaped gland called the thyroid. It works with the pituitary gland to get its job done. The thyroid controls a wide variety of body functions. This includes skin, hair, eyes, heart and intestine function. It helps balance your brain and nerve activity, too.

Like every part of your body, sometimes the thyroid does not work like it should.

Underactive thyroid The most common thyroid disorder is called hypothyroidism. This means your thyroid is not making enough thyroid hormone. It is also called an underactive thyroid. Potential physical signs of this condition might include:• Weakness or fatigue• Forgetfulness• Mood swings• Weight gain• A hoarse voice• Trouble swallowing

Overactive thyroid The opposite can also happen. Your thyroid can become overactive and make too much thyroid hormone. This condition is called hyperthyroidism. Someone with this disorder might see possible signs like the following:• Nervousness• Muscle weakness

Understanding your thyroid• Irregular menstrual periods• Weight loss• Trouble sleeping

All the potential symptoms of these conditions do not occur in each person. And, if you have a thyroid problem, you might not even know it.

Treating the conditionIf you have a thyroid condition, it needs to be treated. Without medical care, your cholesterol can go up, your ability to have

children could change and it is possible your bones may become weakened. It can even cause damage to your heart, resulting in death.

Your health care provider can do a simple blood test to find out if you have a thyroid condition. If you do, he or she will talk with you about your treatment and medicine options.

You can prevent health problems

We need preventive care to keep us healthy. This kind of care includes many different services and health screenings. The care we need can change as we get older.

It is important to keep track of your health. The following top health items should be on your preventive care list:• Yearly physical exam• Blood pressure screening• Diabetes screening• Colon cancer screening• Cholesterol and lipid screening• Vaccines (shots)

Women should ask about osteoporosis screenings, Pap smears and mammograms. Your health care provider will consider your age, gender, family history and other risk factors for these or other screenings.

Take charge of your health. Talk with your health care provider about your preventive care needs.

7SPRING 2017

Actions to help control your asthmaWhen you have asthma, you know a flare up is possible at any time. This means your airways will get tight and narrow followed by shortness of breath, wheezing and coughing. Asthma is a chronic lung condition that has no cure. But you can help keep it under control. You can do this best by avoiding triggers, taking prescribed medicines and monitoring your airflow.

Avoid your triggers Having fewer asthma attacks is your main goal. But this goal can also help you control your symptoms.

First, you should stay physically active because it is important to staying healthy. If it is a trigger for your asthma, talk with your health care provider. He or she can explain how to breathe easier during activities. Aim to have asthma symptoms less than two days a week and get plenty of sleep each night. To achieve these goals, it is important to avoid triggers such as pollen, air pollution or animal fur.

Medicines you might need Your health care provider may prescribe medicine to treat your asthma. The two most common types of medicine prescribed are: • Long-term control

medicines. These help reduce the swelling in your airways and prevent other possible symptoms. Daily use could make symptoms less severe and occur less often.

• Quick-relief medicines. These are also known as “rescue” medicines. They can stop or reduce asthma symptoms during an attack. They work quickly to relax tight muscles around your airways so you can breathe easier.

Measuring your airflow You may be given a peak flow meter. It measures your asthma control. The meter measures how well air moves out of your lungs. Your health care provider will show you how to use it and measure your airflow. He or she will tell you what your peak flow measurement should be. If your measurement falls below what is normal for you, you should talk with your health care provider.

Take care of your allergiesFind out how allergies can make asthma symptoms worse and get tips on how to feel better at www.aafa.org.

Do you have an asthma action plan? If you or your child has asthma, you need an asthma action plan. The plan details when to take medicine, how to recognize and respond to potential worsening symptoms, when to call for help and more.

Remember to keep the plan where it is easy to find at all times. Asthma action plans for each member of the family who has asthma should cover these topics:• Medicines. List all medicines you take.

Add instructions about when you need to take each medicine.

• Potential asthma symptoms and triggers. List your most common asthma symptoms. Describe what to do if they happen. It is helpful to jot down your triggers, too.

• Physical activity and recess. Write down the medicine and dose you or your child needs before any physical activity. Record any activities that need to be avoided or special instructions, such as wearing a scarf on cold days.

• Emergency information. Write down the name and phone number of your health care provider and emergency contacts, such as another family member. Note when to call the health care provider or emergency medical services.

If your child has asthma, give a copy to your child’s teachers, coaches or other school staff. Remember to update the plan with your health care provider regularly.

8 YOUR HEALTH MATTERS

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Call usMonday – Friday, 8 a.m. to 8 p.m. In the Corvallis area: 541-768-4550Outside of Corvallis: 1-800-832-4580TTY: 1-800-735-2900

Visit usMonday – Friday, 8:30 a.m. to 5 p.m.Samaritan Health Plans2300 NW Walnut Blvd.Corvallis

Dial 211Learn more about community resources available in your area:

• Family resources • Economic opportunity• Housing • Food • Health care • EnergyFor more information, visit www.211info.org, email help@211info.org or text your ZIP code to 898211.

For managing chronic conditions and prevention:• www.samhealthplans.org/cco-resources

InterCommunity Health Network CCO Exceptional Needs Care Coordination (ENCC)A special type of case management to helpmembers with coordination of their complex health care needs.All locations:541-768-45501-800-832-45801-800-735-2900 (TTY)

Living well with chronic conditionsThis six-session workshop helps those with chronic conditions learn how to take control of their health. Participants build skills and confidence for managing health, staying active and enjoying life.

Benton, Lincoln and Linn counties: 541-768-6070

Quitting tobacco resources

Oregon Quit Line1-800-QUIT-NOW or 1-800-784-8669

American Cancer Society1-800-227-2345

National Cancer Institute1-800-422-6237

Nicotine Anonymous1-877-879-6422

PainWiseInformational website to help control pain and connect with local resources.Benton, Lincoln and Linn countiesVisit PainWise.org online for more information.

Superflex GroupSuperflex Group uses superheroes to teach elementary-aged children in a fun, motivating and nonthreatening way to regulate their behaviors and use their own thinking to take on challenges. Call for more information: 541-768-4620