Make a Splash This Summer

OutlookH E A LT H , W E L L N E S S , P R E V E N T I O N

Summer 2014

Staying Healthy. Living Well. Breathing Easy

Summertime is the perfect season to hit the pool. Not only is it great cardiovascu-lar exercise, but being in

the water takes pressure off your joints. That means people with COPD can work out longer, making it easier to achieve exercise goals. Aerobic exercises like swimming can help improve heart and lung function, making it easier to breathe.

If you enjoy working out with a group, there are many water aerobics classes available for various fitness and skill levels. Check out available aquatic classes at your local gym or community center. Talk to the instructor about

your COPD and ask about any modifications you may need to make during the routine.

For solo workouts, you don’t have to swim lap after lap to get in a good

workout. Try “walking” laps in the shallow end of

the pool. Foam tools also can help make your water workout more fun and efficient. Water noodles, water-walking belts, foam dumb-bells and kickboards all can help you feel more comfortable in the water and add some resistance to your workout.

These tips will make sure your water workout is safe and effective:• Talktoyourhealthcareproviderforexerciseandswimmingrecommenda-tionsbeforestartinganewroutine.

• Checkpoolconditions.Ifthesmellofchlorineisstrong,optforaland-basedworkoutandcomebackanothertime.Thechemicalscanirritateyourlungs.Makesuretheshallowendofthepooliseasilyaccessiblewithstairsandrailings.

• Warmup.Walkafewlapsaroundthepooltoloosenupyourmusclesandgetyourbloodpumping.

• Stretchbeforeandafterswimmingtopreventinjury.

• Wearappropriategear,includinggoggles,waterproofsunscreenandawell-fittingswimsuit.

• Swimwithabuddyformotivation,accountabilityandsafety.

• Listentoyourbody.Ifyourmusclescramporyoustarttohavetroublebreathing,takeabreak.

• Takeitslow.Builduptolongerwork-outsbyaddingafewminuteseachtimeyouswim.Ifyougetdizzy,feelweakorexperienceextremeshortnessofbreath,stopandcallyourhealthcareproviderrightaway.

• Remembertobreathe.Don’tholdyourbreathduringexercise.Tryfocusingoninhalingandexhalingfullyasyoumove.

Swimming With COPD

2 Breathing Easy Outlook | Summer 2014

Some are touting electronic ciga-rettes as a safe alternative to lighting up, even claiming it will help smok-ers kick the habit—a major plus for people with COPD who’ve struggled to quit smoking. But are they really safe? The verdict is still out.

While the vapors contain fewer carcinogens than cigarettes, and are certainly safer around oxygen tanks since they’re flameless, they still contain chemicals like nicotine. The U.S. Food and Drug Administration (FDA) has expressed reservations about electronic cigarette use and regularly receives voluntary reports of adverse events related to their use, including hospitalizations for pneumonia, disorientation, seizures and more. And because electronic cigarettes aren’t regulated by the FDA, marketers are making unsub-stantiated claims about their safety and effectiveness for helping people to quit smoking.

The bottom line: Talk to your health care provider before taking up e-cigarettes if you have COPD or an- other condition like heart disease, and weigh the risks against the benefits.

Good Question( )

Those with COPD tend to suffer more with demen-tia and mental decline, according to recent

information from Mayo Clinic researchers. In fact, they found that people with COPD are about twice as likely to develop mild cognitive impairment, including memory loss, and the risk increases with age.

Why is that? There could be several reasons.

COPD makes it difficult to get the exercise you need, which can impact your heart health. A healthy heart

supports a healthy brain by bring-ing it the oxygen and nutrients the brain needs to function at its best. Without proper oxygen, cognitive function suffers.

Fortunately, you can take steps to manage your COPD and improve heart health, which will help protect your brain’s health. Plus, you can keep your mental faculties sharp with puzzles, word games and even saying tongue twisters. And get moving! Research has shown that dancing boosts cognitive function as well.

The Connection Between Your Lungs and Your Brain

Are E-cigarettes Really Safe?

A CLOSER LOOK

ALL

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: TH

INKS

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Flu vaccine Pneumonia vaccine� Spirometry—breathing test to check how your

lungs function

Be sure to talk with your health care provider about these topics: Writing a COPD action plan Getting a nutritional assessment Reviewing your exercise routine Taking part in a pulmonary education program Quitting smoking

For people with COPD, it’s important to make sure the following tests and vaccines are kept current:

Good Health GUIDELINES

The information in this publication is not intended to be a substitute for medical care or advice provided by a health care provider. Always consult your provider for appropriate examinations, treatment and care recommendations. If you have any questions about this information, you should call your provider. Specific treatments and therapies may not be covered by your health plan. For questions about your benefits, please consult your health plan. Any reference in this material to other organizations or companies, including their Internet sites, is not an endorse-ment or warranty of the services, information or products provided by those organizations or companies. All models are used for illustrative purposes only. © 2014 Healthways, Inc.

Summer 2014 | Breathing Easy Outlook 3

Did you know that your cell phone could help you manage your COPD? SmartScope is a free app that allows patients with COPD to answer questions about symptoms and record diagnostic test results on their smartphone on a daily basis. Based on the information provided, the app provides automated evaluations and recommendations, and can even be used to improve communi-cations with the patients’ health care providers about their condition.

The goal is to monitor health on a day-to-day basis and, ideally, avoid emer-gency department visits and hospital admissions related to COPD. The app was developed by Futura mHealth, a joint venture of Temple University’s HGE Healthcare Solutions and Futura Mobility.

Fruits are a summer staple—they are delicious and easy pickings when it comes to healthy foods. Plus, they provide important nutrients such as fiber and inflam-mation-fighting antioxidants that can help ease COPD symptoms.

Juicy berries, grapes, apples and melons all are great options. Many whole fruits are ready to eat. Just rinse and enjoy. Peel oranges and chop apples or melons ahead of time and store them in the refrig-erator in clear containers.

To add flavor to meals, toss berries, tangerine wedges or sliced strawberries onto your salad. Small amounts of dried fruits—pick the no-sugar-added option—also are a nice topping for leafy greens. Blend bananas, raspberries and

blueberries into a smoothie. Make twice the amount and freeze a portion in a to-go cup. Make your morning parfait the night before by mixing steel-cut oats with Greek yogurt and a little honey. In the morning, layer in fresh fruit and enjoy. There are endless ways to enjoy the fruits of summer!

These tips will help you enjoy more fruit with your meals:

•Buy pre-cut fruits. Most groceries stock pre-cut versions that save you time and energy.

•Stock up on frozen produce. Fresh fruits are great, but it’s good to have frozen fruits on hand, too. In the summer, they taste great straight out of the freezer or can easily be added to smoothies.

•Eat several small meals a day. Include fruit as a snack or with meals. The fiber in fruit can keep you feeling satisfied longer.

Green Bean SaladWith Corn, Basil and

Black Olives( )Preparation time: 45 minutesMakes: 8 servings

Get COPD Help Right In Your Phone

Ingredients2 pounds green beans3 ears corn½ small red bell pepper1 small red onion2⁄3 cup black olives1⁄3 cup chopped fresh basil¼ cup extra-virgin olive oil3 tablespoons balsamic vinegar3 tablespoons lemon juice2 cloves garlicHot sauceSalt & freshly ground pepper

Instructions1. Put a large pot of water on to boil. Fill another large pot half full with ice water. Blanch about half the green beans in the boiling water just until tender, 1 to 2 minutes. 2. Remove with a slotted spoon and plunge into the ice water. Transfer to a large bowl. Repeat with the remaining beans. Return the water to a boil. 3. Add corn and blanch until tender but still crisp,

about 3 minutes. Drain and immedi-ately plunge into the ice water. Cut the kernels off the cobs. 4. Add the corn

to the beans in the bowl. Add bell pepper, onion, olives, basil, oil, vinegar, lemon juice and garlic; toss to mix well. Season with hot sauce, salt and pepper.

Nutrition Per Serving: 152 calories; 18 g carbohydrates; 3 g protein; 5 g fiber; 9 g fat (1 g sat, 5 g mono); 147 mg sodium; 422 mg potassium. Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (15% dv). Diabetic Exchange: .5 starch, 2 vegetable, 2 fat*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Recipe from EatingWell.com. © Eating Well, Inc. All rights reserved. Reprinted with permission.

Summer FruitsSnacking on

Good Eats

Health or wellness or prevention information HW

Summer 2014Staying Healthy. Living Well.

While you’re enjoying the great outdoors this summer, be sure to take steps to prevent a heat-related illness. To begin, be sure to wear loose-fitting, lightweight clothing. Drink

plenty of fluids, especially water. Keep an eye on the weather—stay indoors if it’s too hot, avoid exercising in the heat, and stay in the shade if you must go outdoors. If you’re taking medica-tions that affect your body’s ability to regulate heat, take extra precautions to stay cool.

If you have or see someone with signs of heat stroke, like a high fever, extreme confusion, quick, shallow breathing and dry, red skin, take immediate action. Call 911 if someone loses consciousness or starts having seizures.

Stay Safe in The Heat