“ Sickness comes on horseback, but departs on foot.”

-Dutch proverb
VOL. 8 NO.2 MEMBER NEWSLETTER Summer/Fall 2011
Exercise and Diet are year round
A recent report from the National Center for Health Statistics concludes that 40% of adults aren’t physically active.

Lack of exercise can increase the risk of diabetes, heart disease, stroke
and more. Plus, proper diet and exercise are the mainstays for a healthy lifestyle and a feeling of well being. Many Americans, however, turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle.

Here are some exercise guidelines for a healthy lifestyle:

First, consult with your physician before starting any exercise program especially for men over 40 and women over 50 and those with chronic health problems such as heart disease, diabetes or obesity.

• Start slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.
• Try for 30 minutes or more of moderate activity each day, either together or through short stints throughout the day.
• Add strength-developing exercises at least twice a week.
• Make leisure time active through gardening, walking or riding a bike.
• Try “active commuting” to work or the store by riding a bike or walking.
• Park far away from the store so you have to walk to the door.
• Try taking the stairs instead of an elevator.

Here are some weight control approaches to dieting:

• Three-quarters of your lunch and dinner should be vegetables, fruit, cereals and other grain products. Snack on fruits and vegetables. Eat lots
of dark green and orange vegetables.
• Choose low-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. And eat smaller portions of leaner meats, poultry and fish.
• Limit the use of extra fat like butter, margarine and oil and choose more peas, beans and lentils.
Limit salt, caffeine and alcohol. And limit the consumption of snack foods such as cookies, donuts, pies, cakes and potato chips to name a few.
• Eat smaller meals 3-5 times per day and avoid buffets.
• Last, but not least … drink plenty of water.

With your Passport to Health® and the Galaxy Health Network, you have access to more than 300,000 health care providers nationwide. Check your benefits directory or call toll free 1-800-871-7082.
Keep tabs on your blood pressure
Blood pressure is a measurement of how hard your heart has to work to pump blood through your blood vessels.

If the vessels lose elasticity or their ability to adapt to changes in blood flow, the heart has to work harder to push the blood through them, and the result is high blood pressure.

Two numbers make up your blood pressure reading, and they’re normally referred to as one number “over” another number. The first number, the systolic blood pressure, is the highest pressure exerted when your heart contracts. The second number, the diastolic blood pressure, measures the pressure on the walls of the arteries when your heart is relaxed and refilling with blood. Ideally, when you are at a resting state, the first number should be no higher than 120 and the second number no higher than 80.
Since high blood pressure usually has no associated symptoms, it’s important to have your blood pressure checked regularly by either a health care professional or with a blood pressure monitor that you can purchase at any pharmacy.

The good news is that high blood pressure can often be controlled through diet, weight loss, exercise and other lifestyle changes. You may want to discuss high blood pressure with your physician to see if lifestyle changes alone can lower your blood pressure or if you need a prescription to help you reach a heart-healthy blood pressure.

Your Passport to Health® can save you up to 40% at participating doctors. Call 1-800-871-7082 to locate a doctor near you.
Sleep Apnea can disturb your days and nights
Sleep Apnea is a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep.

Breathing pauses can last from a few seconds to minutes. They often occur 5 to 30 times or more an hour. Typically normal breathing then sleepingguy.jpg starts again, sometimes with a loud choking sound.
Sleep apnea usually is an ongoing condition that disrupts your sleep, resulting in poor sleep quality that makes you tired and sleepy during the day. Sleep apnea often goes undiagnosed because doctors usually can’t detect the condition during a routine office visit. Most people who have sleep apnea don’t know it because it occurs while they are sleeping. It takes a family member or bed partner to first notice the signs of sleep apnea.

The most common type of sleep apnea is Obstructive Sleep Apnea which means the airway is blocked or collapsed during sleep. The blockage may cause shallow breathing or pauses and usually produces loud snoring. Left untreated, sleep apnea can increase the risk of high blood pressure, stroke, heart attack and diabetes.

Sleep apnea is a chronic condition that requires long term management and lifestyle changes. Custom fit mouthpieces or breathing apparatuses that create positive airway pressure during sleep can successfully treat sleep apnea in many people.

If you suspect that you suffer from sleep apnea, consult your physician who may direct you to a specialist in sleep disorders. Your Passport to Health® enables you to save 10% to 40% at participating doctor’s offices, specialists and hospitals.

Plus, with your Passport to Health® membership you can save on breathing devices through Call your customer service representative toll free 1-800-871-7082 for more information and have your membership card handy.
Positive Thinking can promote good health
Optimism is more closely related to good health than you might think. Optimists can find happiness in every situation and are not, as pessimists will say, out of touch with reality. You see, there is a connection between positive thinking and good health because optimists refuse to give up!

The Greek physician Hippocrates saw that positive emotions and health outcomes were connected. Today, happy people are the ones who focus on significant events and a decent life in a positive way. They have an optimistic view of life. Positive thinking can help achieve peace of mind and a ceaseless flow of energy. In fact, by practicing positive thinking, feeling, emotions and attitude improve.

By contrast, strong negative emotions like anger, malice, envy, jealousy and fear promote the accumulation of toxins in the blood.

It’s very clear that people who think positively enjoy a better and healthier life because positive thoughts motivate healthy behaviors such as eating healthy and being active.

Your Passport to Health® is a positive way for you to save on many health care services.
Carol Walker, Program Director,
Passport to Health®
Laughter is the best medicine
Humor is infectious. The sound of roaring laughter is far more contagious than any cough, sniffle or sneeze. Laughter can trigger healthy physical changes in the body. Humor and laughter can lighten your burdens, inspire hope, connect you to others, and keep you grounded, focused and alert. And this priceless medicine is fun, free and easy.

The physical health benefits of laughter include:
• helps boost immunity
• helps to lower stress hormones
• helps to decreases pain
• helps relax your muscles
• may help to prevent heart disease

The mental health benefits of laughter include:
haha.jpg • adds joy and zest to life
• eases anxiety and fear and relieves stress
• helps to improve mood and resilience
The social benefits of laughter include:
• strengthens relationships
• attracts others to us
• enhances teamwork
• helps defuse conflict
• promotes group bonding

Have a good laugh and do yourself some good ... because laughter can be the best medicine.
Compare prescription drug costs from a computer
As a member of Passport to Health®, you have an added benefit.

Now, you can locate participating pharmacies near you and compare the costs of your medications and prescription drugs before you buy, right from a computer, saving you time and money. And, if you don’t have a computer at home, they are available at your local library. It’s easy and convenient.
Simply log on to to look up any drug or medication. By entering your zip code, you’ll be presented with a list of participating pharmacies near you with the distance from your location indicated. Just
enter the names of the drugs or medications and you’ll be able to compare their prices and get quotes.
When you compare the prices, you’ll also see alternative and comparable medication and prescription drug names which you can also price compare. The control is in your hands. You’ll know the best price of your medications and drugs before you leave the house.

Your Passport to Health® makes it easy to shop smarter by comparing drug and medication prices at:

As a member of Passport to Health® you can also save 10% to 85% on most prescriptions at more than 60,000 participating pharmacies nationwide. Call toll free 1-800-871-7082 to speak with a customer service representative.

Now, as a member of Passport to Health®, you have an added benefit that enables you to shop smarter and save money on your prescription drugs and medications.
Pharmacy discounts are Not Insurance, and are Not intended as a substitute for insurance. The discount is only
available at participating pharmacies.

Not available in AK, AZ, IA, KY, ME, NC, OR, WA and VT.