https://connect.bcbsmt.com/medicare/O65 content for Medicare and Healthen-USTelligent Community 12https://connect.bcbsmt.com/medicare/b/weblog/posts/balancing-opioid-use-and-abuseThu, 12 Feb 2026 16:18:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:e9445b49-08ff-413a-8eec-970f44ebbfebBCBSMT Connect TeamOpioids are helpful when taken the right way. When misused, they can lead to dependence. This can lead to overdose or even accidental death. In 2023, about 76% of all overdose deaths involved opioids. Opioid misuse and related deaths have been considered a crisis. The problem was declared a “national public health emergency” in 2017. Since the alarm was sounded, the Centers for Disease Control and Prevention says opioid addiction, overdose and deaths in the U.S. are rising. Even seniors aren’t immune. The Centers for Medicare & Medicaid (CMS) is helping cut the risks with Medicare Part D prescription safety rules and alerts. They also support addiction treatment programs and opioid choices. Just as vital, the CMS is actively educating doctors and patients on the dangers of opioids. What are Opioids? Opioids are drugs that ease pain. Simply put, they cut the strength of pain signals reaching the brain to curb pain. Doctors prescribe them for injuries, dental work, and surgery. Types of opioid painkillers include: Codeine Hydrocodone Morphine Oxycodone Opioids should only be prescribed after other choices are considered. Physical therapy, exercise, acupuncture and massage or less addictive drugs may be less risky ways to handle pain. How Do You Know if You Have a Problem? There are several warning signs. You may have a problem if you Take more pain meds than prescribed Take these meds more often than told Crave your next dose, even if you don't really need it for pain Get pills from more than one doctor Have been taking the pills for a long time Sleep too much Experience bad mood swings If you think you rely too much on opioids, talk with your doctor . It’s a common issue, so don't feel embarrassed. There is a complex link between you and your meds. You can find help. Acknowledging you may have a problem is the first step. Sources: Understanding the Opioid Overdose Epidemic , U.S. Centers for Disease Control and Prevention, 2025; Combating the Opioid Epidemic , U.S. Department of Health and Human Services, Office of the Inspector General, 2024; Ongoing Emergencies and Disasters: Opioid Crisis , Centers for Medicare & Medicaid Services, 2024; CMS Roadmap: Strategy to Fight the Opioid Crisis , Centers for Medicare & Medicaid Services, 2020; Why Our Brains are Wired for Addiction , Stanford Medicine, 2025; Drugs, Brains, and Behavior: The Science of Addiction , National Institute on Drug Abuse, 2020 Important Information Y0096_WEBBOUACONNECT26_C Originally published 12/17/2018; Revised 2021, 2023, 2026Substance MisuseUnderstanding Substance MisuseMedicareMedicare Health and WellnessHealthy MindOpioidshttps://connect.bcbsmt.com/medicare/p/medicare-digital-toolsThu, 11 Sep 2025 21:26:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:425aa7f9-d5c5-4ed0-b0f9-e594aea397dbMedicare Using Digital Tools Did you know that technology like a smartphone or a computer can help you manage your health? You may even be able to skip the doctor’s office with a telehealth visit at home. If you find it hard to get started, we can help. Smartphone Basics – A Guide to Using Your Mobile Phone Read Articles Smartphone Basics for Older Adults: Unlocking the Digital World » Digital Smarts: Basic Smartphone Terms Explained » Manage Your Health – Tools and Information Read Articles Staying In-Network Is Important » Helpful advice to boost your health and well-being » Telehealth Resources (from the U.S. Department of Health and Human Services) Telehealth: A Patient’s Guide to Doctor’s Appointments Online » The Basics of Telehealth » Telehealth: Things to Consider for Older Adults » Get the Most from Your Benefits – How to Access Your Account and More Read Articles Go Mobile with the BCBSMT App » Medicare Questions » Protect Your Information – Tips to Stay Safe Online and on Your Phone Read Articles Brush Up on Your Cybercrime Spotting Skills » Manage Your Conditions Learn More Asthma » Behavioral Health » Breast Cancer » Colon Health » Diabetes » Heart Health » Resources Montana Department of Public Health & Human Services Medicare Home Page Medicare Online Account Medicare Tools and Resources Medicare Plan Optionshttps://connect.bcbsmt.com/medicare/b/weblog/posts/fruits-and-veggies-for-better-health-and-moodWed, 07 May 2025 20:31:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:491bad1a-7982-4711-955c-1e166a098c67BCBSMT Connect TeamWe all know that eating fresh fruit and vegetables regularly is good for our physical health. It turns out eating plenty of them may also make us happier. A 2022 study found that people who ate a diet rich in fresh fruits and vegetables were less likely to suffer from depression, stress and anxiety. And who doesn't want that? In another study, adults who followed a Mediterranean diet packed with — you guessed it — fruits and vegetables reported feeling more positive. You may not be able to travel around the Mediterranean, but you can eat like people who live there. They often live long and healthy lives naturally. Research shows they not only live longer, but have lower rates of cancer, and less heart disease . Far from being a fad, the Mediterranean diet is a simple way of eating that most doctors recommend. It has consistently been ranked as the top diet by a panel of health experts in the annual “U.S. News & World Report: Best Diet Rankings.” The Mediterranean diet is popular because it is easy to follow. These five simple steps are at its core: Eat a diet rich in plants (nuts, seeds, fruits, vegetables and whole grains). Eat fish and seafood flavored with herbs and spices. Avoid making meat the star of most meals. Enjoy sweets only as treats and avoid processed foods. Consume dairy, eggs and alcohol in moderation. Happy You're Eating Healthy You may get a feel-good boost just knowing you're eating healthy, but the benefits are real. Fruits and vegetables are the cornerstone of a healthy diet. Nutrients in produce can help improve your brain function and nurture your mental health. Champs include: Complex carbs .   All carbs provide an instant lift as glucose, insulin and serotonin (the body’s feel-good chemical) flow through your veins. Unlike simple sugars, which often cause a quick crash, complex carbs keep your blood sugar and hormones steady. These include starchy vegetables like white and sweet potatoes, peas and corn, legumes (beans, lentils), and whole grains. B vitamins.  Your body needs these nutrients to produce brain chemicals. Without enough, your emotions may run off track. Some studies suggest that antioxidants in fruits and vegetables, including vitamins C and E, may help fight a process in your body that triggers cell damage. More research is needed, but it's likely antioxidants in fruits and vegetables may help improve your mood and protect against depression. Talk to your doctor if you're feeling depressed and ask if changes in your diet might help. Which to Choose? The amounts of fruit and vegetables you should eat each day can differ with your age and health. Talk with your doctor or nutritionist about what is right for you. Before you go to the grocery store or farmer's market, make your own mood-boosting shopping list. Try these easy-to-find, low-cost picks that can be easily added to meals: Peas (rich in complex carbs). Mix into pasta, stir into salads, or blend with onion, garlic, broth and spices for a tasty soup. Bananas (packed with complex carbs and vitamin B-6). Blend bananas into smoothies, slice and add to frozen yogurt, or toss with apples, lettuce and peanuts in a salad. Spinach (full of B vitamin folate). Add to the top of pizza, heat up frozen spinach as a side dish, or toss with chickpeas for a tasty beans-and-greens sauté. (If you are on certain blood thinners, ask your doctor before adding spinach to your diet.) Sources: Frequency of Fruit Consumption and Savoury Snacking Predict Psychological Health , British Journal of Nutrition, 2022; Got the Low Carb Blues? Why High Carb Foods Make Us Happy , GeneFood, 2024; Can Vitamin C Improve Your Mood , Mayo Clinic, 2022; Vitamin B-12 and Depression. Are They Related? , Mayo Clinic,2025; Women who follow Mediterranean diet live longer , The Harvard Gazette, 2024; Choosing Healthy Carbs , Centers for Disease Control and Prevention, 2024: Foods that can boost your mood, Mayo Clinic, 2023 Important Plan Information Y0096_WEBEYFAVCNT25_C Originally published 7/23/2019; Revised 2021, 2023, 2025MedicareMedicare Health and WellnessMental HealthHealthy MindHealthy Eatinghttps://connect.bcbsmt.com/medicare/b/weblog/posts/smartphone-terms-explainedFri, 13 Dec 2024 01:42:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cf20ba46-2b1c-47aa-95a2-e659586be1fcBCBSMT Connect TeamSmartphones are more than just phones. These modern-day marvels can carry out a whole range of functions besides phone calls. With a smartphone, you can surf the web, send and receive emails and texts, record video, take photos, watch movies and much more. Here is a glossary of some basic smartphone terms and their meanings. Operating system: The software that powers smartphones and other devices, such as tablets and PCs (personal computers). Examples of operating systems are iOS (iPhone), Android and Windows. Apple: The U.S. company that makes iPhones and iPads. iPhones run on the iOS operating system. Android: The operating system that most non-Apple smartphones run on. Common Android smartphone brands include Samsung, Google, Sony and Nokia. Apps (short for applications): Software programs on your smartphone that help you do certain tasks. There are apps for social media (like Facebook), banking, games, the latest news or to access an account like the BCBSMT App . While on your phone, download apps from the Apple App Store (if you have an iPhone) or from the Google Play Store (if you have an Android phone). Hyperlink: A hyperlink is a quick shortcut that takes you to a specific webpage or document when you click or tap on it. It usually appears underlined in an article. (See the blue links above for examples. Click on them to see where they take you.) Mobile data: How your phone connects to the internet when you’re on the go. You buy a certain amount of mobile data per month from your phone carrier. Wi-Fi: How your phone connects to the internet when you’re at home or somewhere you regularly visit and have signed into their Wi-Fi. You want to be connected to Wi-Fi when possible. This will help limit your mobile data usage. Bluetooth: A technology that creates a local wireless connection. It allows smartphone users to exchange data over short distances. You can link your phone to wireless headphones using Bluetooth. For more details on how to use your smartphone, you can find free informational classes and resources at Senior Planet from AARP . Sources: Smartphone Basics Explained for Seniors & Beginners , Green Smartphones, 2023; A layman’s guide to mobile phone jargon, USwitch, 2024. Important Plan Information Y0096_WEBDSMCONNECT24_CMedicareOnline ResourcesUsing Digital Toolshttps://connect.bcbsmt.com/medicare/b/weblog/posts/smartphone-basicsThu, 12 Dec 2024 20:45:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:817f0d92-c8fd-4462-8831-91cccb3cf4eaBCBSMT Connect TeamIf you’re new to smartphones, they can seem scary and confusing. But they don’t have to be. Read on for a simple guide to the basics of using a smartphone. What are smartphone apps? A smartphone is a mobile phone with many of the same functions of a computer, but in the palm of your hand. It uses software applications, or “apps,” to do different tasks. You use apps to make phone calls, send text messages, take photos, browse the internet, play games and much more. Some apps are already loaded on your phone when you buy it. You can download other apps to your phone from an online store. How you use your smartphone and download apps depends on what kind of phone you have. Do you have an Apple iPhone? Only Apple makes iPhones . Apple uses an operating system called iOS. You download apps from the Apple App Store while using your phone. Do you have an Android smartphone? Lots of companies make smartphones that run on an Android operating system. Some examples of companies that make Android phones include Samsung, Motorola, Google, Sony, Nokia and more. While you are on your phone, you can download apps from the Google Play Store . Common smartphone features Touchscreen – Smartphones do not have a keypad with buttons that you press. Instead, they use a touchscreen. You interact with your phone by touching or tapping the screen with your fingers or a special pen, called a stylus. You touch your screen to type, scroll pages, and open and use apps like the BCBSMT App. Internet Connectivity – Smartphones can connect to the internet by Wi-Fi or mobile data. This lets you use apps to browse the web (e.g., Google Chrome or Safari), send emails (e.g., Outlook, Apple Mail, Gmail), watch or “stream” videos (e.g., Netflix, TikTok) and more. Camera – Most smartphones have a built-in camera app. You use the camera app to take photos, selfies and videos. Then, you can share them with others. Photos and videos will be stored in a photo library app on your phone. Using Your Smartphone How you use your phone’s features depends on what kind of phone you have. The store where you bought your phone, a friend or family member may be able to show you how to use it. Setting up your smartphone – The first step after getting a smartphone is setting it up. This includes picking a language such as English or Spanish, setting a password or passcode, connecting to the Wi-Fi, and signing into a Google account or Apple ID. Charging your smartphone – Smartphones run on rechargeable batteries. Use a charging block and cable to charge your phone. You should charge it daily to make sure it doesn’t run out of power. Navigating your smartphone – Once you’ve signed into your phone, you’ll notice a grid of icons. Each icon stands for a different app. Tapping an icon will open the app. How you get out of an app and return to your home screen depends on your phone. For an Apple iPhone, use your finger to swipe up from the bottom of the phone screen. If you have an Android, you can tap the “home” or “return” button at the bottom of your screen. Making a call – Tap the phone app on your device to open it. Enter the phone number you want to call on the screen keypad. Then tap the call button that looks like a phone. You can also start a phone call from the Contacts app. Tap to open Contacts, choose the name and tap the phone icon to call. Sending a text message – This is very similar to making a call. Tap to open the Messages app on your phone. Tap the recipient’s name to open it. Type your message in the text window and tap the arrow to send. You can also start a text message from the Contacts app. Tap to open Contacts, choose the name and tap the message bubble icon to write and send a text. For more details on how to use your smartphone, you can find free informational classes and resources at Senior Planet from AARP . Sources: Smartphone Basics Explained For Seniors & Beginners , Green Smartphones, 2023; iPhone User Guide , Apple; Gesture, Swipe, and Press to Navigate Your iPhone , Apple Support, 2024; What is Android , Android. Important Plan Information Y0096_WEBSPBCONNECT24_CMedicareOnline ResourcesUsing Digital Toolshttps://connect.bcbsmt.com/medicare/b/weblog/posts/schedule-your-mammogram-earlyThu, 14 Nov 2024 13:27:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:40b991e8-b821-4dea-bb1f-d2e429792224BCBSMT Connect TeamDo you book your doctors’ appointments in advance? A little planning now can help you keep up with important health checks that could save your life one day. Routine mammograms are one of those important checks. When breast cancer is found early, the five-year survival rate is 99 percent. October is Breast Cancer Awareness Month — a good time to schedule your mammogram. The truth is, you can have one any month. Just choose a date and schedule yours. It’s a big step toward reducing your risk for breast cancer. Need to find a doctor to schedule your mammogram? Use our Provider Finder ® tool to see what doctors, hospitals and urgent care centers are in your Medicare plan’s network. Log in to Blue Access for Members SM and click on Find Care . Book time before appointments fill up Confirm your preferred location is in-network Earn a $25 reward when you register for the Rewards program* Cancer screening exams, like mammograms, are designed to find cancers early when they can be treated with better success. Here are some ways you can get ready for your mammogram. They just might help make your screening easier. Get Ready for Your Mammogram Millions of women get mammograms every year. Wondering what to do before your exam? Here’s some advice from a mammographer at John Hopkins Medical Imaging. Wear something comfortable and easy to remove. You’ll undress from your waist up and wear a gown. Don’t wear perfume, deodorant or powder. They may look like white spots on the x-ray. Be ready to talk about any breast changes or symptoms you’ve noticed. Your health care team needs to know this vital information. If you see a new doctor or change your screening location, have your previous mammograms sent to the new location before your appointment. This will let the radiologist compare the images and check for changes in your breasts. Review Your Results After your screening, your results will be sent to your doctor for review. Next, you’ll likely get a letter in the mail with your mammogram results. Your doctor can let you know when you should have your next screening. The letter may also have recommendations for next steps. Follow up with your doctor about any questions. Enjoy Prevention’s Rewards After your mammogram, you may earn a $25 gift card . BCBSMT Medicare Advantage members can earn rewards for taking good care of themselves. Just a friendly reminder, you need to register for the Rewards program to earn rewards. *Registration is required to participate. Visit www.BlueRewardsMT.com to register and see what Healthy Actions earn rewards. Maximum annual rewards of $100 in gift cards. One reward per Healthy Action per year. Healthy Action dates of service must be in the current plan year. Healthy Actions that earn rewards are subject to change. BCBSMT makes no endorsement, representations or warranties regarding third-party vendors and the products and services offered by them. Sources: About Breast Cancer: Early Detection , National Breast Cancer Foundation; Mammogram 101: Q&A with a Mammographer , John Hopkins Medicine Important Plan Information Y0096_WEBBCSCONNECT24_C Originally published 5/30/2017; Revised 2019, 2020, 2021, 2022, 2024Medicare Benefits and CoverageMedicarePrimary Care ProviderBreast Cancer PreventionHealth RewardsMammogramhttps://connect.bcbsmt.com/medicare/b/weblog/posts/get-rewarded-healthy-actionsThu, 14 Nov 2024 09:44:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:481d52a7-f617-410e-a905-01d83804744bBCBSMT Connect TeamBlue Cross Medicare Advantage SM members can earn up to $100 in gift cards for Healthy Actions.* Whether it’s scheduling your annual wellness visit or getting your flu shot, now you can earn rewards while taking care of your health. Here are Healthy Actions to put on your to-do list: All Members Annual Wellness Visit Annual Flu Shot Colorectal Cancer Screening Fall Risk Assessment Women Mammogram Screening Bone Density Screening Members Living With Diabetes A1c Testing Retinal Eye Exam Eligible Members In-Home Assessment Blue Cross Medicare Advantage members can get up to $100 in gift cards each year. To see if you're eligible, review your Summary of Benefits or call Customer Service at the number on your member ID card. Get Started Claim up to $100 in gift cards — it’s easy. First, you’ll need your: Member ID card Date of birth Email address (so you can verify your account) Join on the Health Activity Portal to take part in the rewards program. Once you sign up online, you’ll get an email letting you know your account is set up. When it is, you’ll be sent a gift card of your choice each time you complete a healthy action. Keep in mind, it may take between 30 and 90 days after your healthy action (like a wellness visit or flu shot) before you get your reward. Gift Card Details You can earn only one reward per Healthy Action per year. If you need more than one test, you’ll only earn one reward. Healthy Actions must be done in the current plan year You can earn up to $100 in gift cards each year. Join the other Blue Cross Medicare Advantage members earning — and claiming — their gift cards. Ready to sign up? *Registration is required to participate. Visit www.BlueRewardsMT.com to register and see what Heathy Actions earn rewards. Maximum annual rewards of $100 in gift cards. One reward per healthy action per year. Healthy action dates of service must be in the current plan year. The Activity Portal is a website owned and operated by HealthMine, Inc., an independent company that provides digital health and personal clinical engagement tools and services for Blue Cross and Blue Shield of Montana. BCBSMT makes no endorsement, representations or warranties regarding third-party vendors and the products and services offered by them. Important Plan Information Y0096_WEBRIACONNECT24_C Original publish date: 11/21/16; Revised 2020, 2021, 2022, 2024Medicare Benefits and CoverageFluvaccinationsMedicareAnnual Wellness ExamHealth Rewardshttps://connect.bcbsmt.com/medicare/b/weblog/posts/diabetes-risk-kidney-diseaseFri, 18 Oct 2024 09:15:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:591a617a-43b2-40a9-91e3-72264d720dfdBCBSMT Connect TeamIf you have diabetes , you may not know about an important measure to protect your kidneys. What do your kidneys have to do with diabetes? It turns out, people living with diabetes have a higher risk of kidney disease. More than 35 million adults in the U.S. have kidney disease. Nearly 90 percent of them don’t even know they have it because kidney disease is under-diagnosed by primary care doctors. “Kidney disease doesn’t have symptoms in its early stages, so routine testing for those at high risk is the only way to diagnose it early and help stave off its life-threatening complications,” says Joseph Vassalotti, MD, Chief Medical Officer for the National Kidney Foundation . Filtering Through the Facts The kidneys are vital for good overall health. They remove waste, toxins and excess fluid from the body. They also help control blood pressure, trigger production of red blood cells, keep bones strong and control blood chemicals vital to life. When the kidneys are damaged, they no longer filter blood the way they should. Chronic kidney disease (CKD) sets in. Extra fluid and waste stay in the body. CKD can lead to other health problems. Heart disease and stroke are just two. Those with CKD may also deal with: Anemia Infections Abnormal levels of calcium, potassium and phosphorus Loss of appetite Depression CKD usually gets worse over time. Treatment can slow its progression. Left untreated, it can morph into kidney failure. At that point, dialysis or a kidney transplant is needed to survive. Catching Kidney Disease Early Health guidelines recommend people with diabetes have routine tests for chronic kidney disease . The tests are low cost and widely available. Yet, they’re often overlooked during routine clinic visits. Now a new data tool — the kidney health evaluation is changing that. The kidney health evaluation tracks adults (age 18-85) with diabetes who get an annual kidney health screening. The screening includes two tests: Glomerular filtration rate (GFR). This blood test checks kidney function. It measures how well the kidneys remove waste and excess fluid from the blood. Microalbumin-to-creatinine (uACR). This urine test checks for kidney damage. It measures the amount of protein (albumin) and waste (creatinine) in the urine. Results from the tests give doctors the information they need to detect kidney disease. By finding kidney disease early, patients have a better chance of avoiding dialysis or a transplant. Ask Your Doctor About Testing Remember, a kidney health screening isn’t always part of a routine health exam. If you have diabetes, high blood pressure, heart disease or are obese, talk with your doctor about testing for kidney disease — even if you don’t have symptoms. Don’t be shy. Remember, CKD is often missed or found late when treatment options are more serious and outcomes not as good. It’s best to detect kidney disease early. Follow Your Treatment Plan Depending on test results, more testing, lifestyle changes, medicines and a referral to a kidney specialist are some of the next steps. If you are diagnosed with kidney disease, be sure to follow the treatment plan you create with your doctor. Watch your blood sugar levels and take good care of your kidneys . When you do, you help your body work better so you can be healthier. Sources: Kidney Health: A New HEDIS Measure , NCQA, 2020; Chronic Kidney Disease , CDC, 2024; Chronic Kidney Disease Basics , CDC, 2024; Get Tested and Diagnosed , Bayer, 2022 Important Plan Information Y0096_WEBCONNECTKEDSCRN24_C Originally published 9/1/2022; Revised 2024MedicareMedicare Health and WellnessDiabetesKidney DiseaseUnderstanding Diabetes Riskshttps://connect.bcbsmt.com/medicare/b/weblog/posts/pneumonia-lung-infection-could-affect-heart-healthFri, 20 Sep 2024 15:23:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:7d032ac5-01ca-4c0a-be45-e68a5efedbc9BCBSMT Connect TeamEvery year, nearly one million people in the United States end up in the hospital with pneumonia. Along with making breathing difficult, the infection places stress on the heart. The added stress raises the risk for heart attack, stroke and dying of heart disease. The risk doesn’t go away after pneumonia is gone. Studies show it can last for years. Older people hospitalized with pneumonia have four times the risk for heart attack, stroke and dying of heart disease in the month after their illness. The risk remains nearly 50 percent higher for 10 years. Why? Infections like pneumonia boost inflammation in the body — including inside the arteries. Blood can’t flow like it should and is more likely to clot and cause a heart attack or stroke. Know Your Risks Pneumonia can affect anyone, but some groups are more vulnerable than others. People 65 and older have a higher risk. A weakened immune system, chronic lung disease and smoking cigarettes also boost the risk. Vaccines Offer Protection The pneumonia shot is the best way to protect against one kind of pneumonia. The Center for Disease Control and Prevention (CDC) recommends you get the shot if you: Are 65 or older Have a high risk for pneumonia Suffer from asthma Smoke cigarettes Talk with your doctor to see if the pneumonia shot is right for you. Pneumonia or Flu Symptoms for pneumonia are a lot like the flu: headache, muscle aches and fever. Sometimes it’s hard to tell them apart, but people who have pneumonia often have a bad cough and trouble breathing. If you do come down with the flu, you also have a risk for pneumonia. Protect yourself by getting a flu shot each fall. The CDC urges all adults to get a yearly flu shot. Ask your doctor which flu vaccine is right for you. Protect Your Heart Every day, there are small steps you can take to protect your heart in the long run. The American Heart Association suggests these tips: Quit smoking Stay a healthy weight Drink plenty of fluids each day Skip or limit alcohol and caffeine Eat heart-healthy foods Be active Rest and relax Learn to handle stress Watch your blood pressure Be proactive with your heart and lung health. It’s one of the best things you can do to fend off serious illness and recover more quickly if you do become ill. Sources: Cardiovascular Complications in Community-Acquired Pneumonia , National Library of Medicine, 2022; Pneumonia Prevention and Control , Centers for Disease Control and Prevention, 2024; Pneumonia , MedlinePlus, 2023; Association Between Hospitalization for Pneumonia and Subsequent Risk of Cardiovascular Disease , Journal of the American Medical Association, 2015; Lifestyle Changes for Heart Failure , American Heart Association, 2023 Important Information Y0096_WEBPNEUCONNECT24_C Originally published 12/19/2018; Revised 2021; Reviewed 2022, 2024Lung HealthPneumoniaVaccinesFluMedicareMedicare Health and WellnessImmunizationshttps://connect.bcbsmt.com/medicare/b/weblog/posts/in-home-test-kits-fit-into-your-scheduleWed, 18 Sep 2024 16:51:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ea6b53ab-353c-45ac-a8ac-1f6ae7e9892eBCBSMT Connect TeamThere are things you love to do and things you have to do. Some health screenings fall into the latter. For example, you may not be eager to have a colonoscopy. You're not alone. There’s a way you can dial down the dread. With in-home test kits, you can do many health screenings right at home. Blue Cross Medicare Advantage SM members may be eligible for in-home preventive screenings for several conditions. The screenings can catch small health problems before they become bigger ones. What Exactly Is an In-home Test Kit? A test kit contains everything you need to collect a sample (blood, urine, feces) that can be examined at a medical lab. The kits are mailed right to your home. Once you complete the test, you send it directly to a lab by mail. What Types of In-home Test Kits Are There? Several screenings are available and can be done in the privacy and comfort of your home. Tests are available based on your needs and eligibility. A few examples include: Diabetes glucose screening (A1C blood test kit) Kidney health evaluation (urine test and blood test) Colorectal cancer screening (FIT kit) When you receive one, simply follow the directions. When you finish, mail your sample to the lab in the labeled return kit. Results will be shared with you and your doctor (if your care provider is on file). Your doctor may follow up with you about other screenings or treatment, if needed. You can always reach out to your doctor if you wish. Who Can Participate? Test kits are sent to individuals based on: Risk factors for disease Date of their last screening(s) Medicare Advantage plan benefits Your Blue Cross Medicare Advantage SM Plan will send you an in-home test kit if you are eligible for a screening. You may not be eligible to participate if you’re already up-to-date on your screenings. Why Are Screenings Important? Some diseases do not have any symptoms, so routine screenings are important for early diagnosis and treatment. Early detection is key to staying healthy. Based on your unique health needs, you may be able to do multiple screenings at home. Also, if you’re registered for the Rewards Program , you could earn rewards for certain screenings, up to $100 each year!* *The Healthy Activity Portal is a website owned and operated by HealthMine, Inc., an independent company that provides digital health and personal clinical engagement tools and services for Blue Cross Medicare Advantage members. Registration is required to participate. Visit www.BlueRewardsMT.com to register and see what Healthy Actions earn rewards. Maximum annual rewards totals $100 in gift cards. One reward per healthy action per year. Healthy action dates of service must be in the current Plan year. Healthy Actions that earn rewards are subject to change. Important Plan Information Y0096_WEBIHTKCONNECT24_C Originally published 3/19/2019; Revised 2021, 2022, 2024Medicare Benefits and CoverageScreeningsMedicareMedicare Health and WellnessDiabetesColon HealthMedicare Advantage BenefitsHealth Rewardshttps://connect.bcbsmt.com/medicare/b/weblog/posts/how-to-prevent-a-heart-attackFri, 30 Aug 2024 14:50:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:b654cc96-8dd3-40c7-9850-0d8824277c47BCBSMT Connect TeamThe best way to survive a heart attack is to never have one. How can you prevent becoming one of the millions of Americans who suffer a heart attack? There is actually a lot you can do to protect your heart. Knowing the risks and symptoms of heart disease is a good start. Key risk factors for heart disease are: High cholesterol High blood pressure Smoking Diabetes Unhealthy body weight Poor diet Too much alcohol Lack of physical activity Age is also a risk factor. Your risk for heart disease goes up as you age. In fact, heart disease is the leading cause of death in people 65 and older. Make Healthy Changes There are lifestyle choices and changes you can make to lower your risk. When you control your risk factors, you help protect your heart. It’s easy to get started. Here are a few ideas. Eat healthy meals . Add vegetables, fruits, whole grains and low-fat dairy to your menu. Enjoy fish at least twice a week. Limit meats, butter and cheeses that are high in saturated fat. Steer clear of packaged and processed foods. Read food labels so you can avoid foods loaded with added sugar and salt. Add exercise to your life. Take a brisk 10-minute walk three times a day, 5 days a week. If you smoke, quit. Make a plan to quit, then set a date to start. Get help at smokefree.gov . Talk with your health care provider. Ask about lifestyle, exercise and dietary changes you can make to cut your risks. Follow your doctor's advice and take your medicines as directed. Remember, You're Not Alone Heart disease is the leading cause of death for men and women. The most common type of heart disease is coronary artery disease that can lead to a heart attack. While some heart attacks are sudden and intense, others can start slowly with mild pain or discomfort. Often people aren't sure what's wrong and wait too long before getting help. Know the Warning Signs Pay attention to any of the following warnings of a possible heart attack: Chest pain or discomfort Pain or discomfort in the jaw, neck or back Feeling weak, light-headed or faint Pain in arms or shoulder Shortness of breath Nausea (an extra symptom in women) If you think you are having a heart attack, call 911 right away. Quick action helps save lives. Sources: About Coronary Artery Disease (CAD) , Centers for Disease Control and Prevention, 2024; About Heart Attack Symptoms, Risk, and Recovery , CDC, 2024; Heart Disease Facts , CDC, 2024; Leading Cause of Death , CDC, 2024; Lifestyle Changes for Heart Failure , American Heart Association, 2023 Important Plan Information Y0096_WEBHTPAHACNT24_C Originally published 3/27/2019; Revised 2021, 2022, 2024Understanding Heart DiseaseHeart HealthMedicareUnderstanding Heart HealthMedicare Health and WellnessUnderstanding Hypertensionhttps://connect.bcbsmt.com/medicare/b/weblog/posts/take-care-of-your-health-after-a-hospital-visitFri, 07 Jun 2024 19:16:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:56c43f95-0bcd-4b0d-bb33-e1b38b923b8bBCBSMT Connect TeamYou’re glad to be back home after a hospital stay. Now it’s the time to make sure you stay on track to heal. You can take an active role in your recovery by staying on top of details. Have you reviewed your post-discharge care instructions? Are you watching for warning signs that could mean you need medical attention? Do you know who to call with questions and concerns? Make a list to help you remember things you need to take care of while you recover. Here's a starter list: Schedule a follow-up visit with your doctor. Keep this important appointment and remember to take all discharge paperwork with you. Ask your doctor for a full review of all your medications. Be sure your doctor knows all the drugs you are taking by name. Include over-the-counter drugs, vitamins and supplements. Some combinations can be harmful. Find out if you need home health care. If so, make sure it has been ordered. If it is needed but hasn’t started, follow up. Stay on top of requests and deliveries for medical equipment, such as a wheelchair, walker or oxygen. Make Your Home Safer Survey your home for safety hazards that could derail your recovery. Pay attention to things that can boost your risk for a nasty fall. Move electrical cords and throw rugs out of the way. Make sure small pets don’t get underfoot and trip you up. Add grab bars near the tub and toilet, and consider a shower seat. Place a night light in the bathroom to make it easier to see. Finally, think about any assistance you may need with daily cooking, bathing, dressing and grooming. Ask for help if you need it. Nurture Your Emotional Health It’s important to be aware of your emotional health after a hospital stay. Many times, receiving a new diagnosis can cause sadness, depression or anxiety. Individuals with congestive heart failure, cancer or other major health concerns often experience those feelings. Ask your doctor for help. You may be referred to a local chapters of the American Heart Association or American Cancer Society that offer resources for patients and caregivers. These tips can help you stay positive after a hospital stay. Start a gratitude journal to keep your focus on good things. Take time for the activities you enjoy like volunteering, church, crafting or other hobbies. Look for support groups in your area. Sometimes spending time with a group of people who feel the same way you do can really help. Connect often with friends and family. Exercise safely, following your doctor’s guidance. Eat well. Research shows what we eat affects our brain function. Ask your doctor for referrals to behavioral health providers in your area. Find Help and Support The Family Caregiver Alliance offers tips for caregivers and patients to ease the shift from hospital to home. Many communities offer a wide range of resources, including support groups for caregivers and families helping someone with an illness. Sources: Coping with Feelings , American Heart Association; Coping with Cancer , American Cancer Society; Hospital Discharge Planning: A Guide for Families and Caregivers , Family Caregiver Alliance. Important Plan Information Y0096_WEBHVCONNECT24_M Originally published 7/17/2019; Revised 2021, 2024MedicareMedicare Health and WellnessHealthy MindAfter Hospital Carehttps://connect.bcbsmt.com/medicare/b/weblog/posts/caring-for-your-colonFri, 07 Jun 2024 10:01:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ce57e3aa-e37a-432b-8650-6ce45cd1b750BCBSMT Connect TeamIt’s not a topic most of us like to talk about — or even think about. Colon cancer screening isn't fun, but it's important for good reason. Colorectal cancer is the third leading cause of cancer deaths in the United States. Screening can find cancers early, before they have a chance to grow. Early detection is important because the earlier cancer is found, the more treatable it is. To help fend off its threat, let’s start with some basics. What does the colon do? The colon and rectum are part of the gastrointestinal (GI) tract. Located between the small intestine and the rectum, the colon removes water and some nutrients from digested food. The remaining solid waste moves through the colon, and is stored in the rectum until it leaves the body through the anus. What is colon cancer? Small growths, called polyps, often form along the colon lining. Some types of polyps can become cancerous. Until it grows or spreads, colon cancer often has no symptoms. That’s why early detection is one of the best ways to fight the disease. Don't skip screening. Today, there are options that make colon cancer screening easier. Talk about them with your health care provider. Each has advantages and drawbacks. The test you choose may depend on your family history, your past medical history and your current health. Options include: Guaiac-based Occult Blood Test : A stool sample is collected by the patient, sent to the lab and tested for blood. The test doesn’t require colon prep or fasting. It’s not invasive and is typically done once every year. Fecal Immunochemical Test (FIT): A stool sample is collected by the patient, sent to the lab and tested for blood. It’s usually done once a year. Compared to guaiac-based occult blood testing, FIT is a more sensitive when it comes to detecting blood. The test doesn’t require any prep or fasting and isn’t invasive. FIT-DNA or FIT sDNA: This screening uses FIT testing along with a test that detects the DNA in colorectal cancer. A prescription is needed for the screening. Once ordered, the testing company mails a screening kit to the individual’s home so they can collect a stool sample and mail it back. The test does not require colon prep and is non-invasive. This screening is recommended every three years. Flexible sigmoidoscopy: A doctor uses a small camera to look inside the rectum and the last one-third of the colon. It’s an invasive test that can be done in the office without sedation. It’s usually repeated every five years. Colonoscopy: A doctor uses a small camera to look inside the rectum, colon and the last part of the small intestine. It’s an invasive test performed once every 10 years in people of average risk. As one of the most common forms of screening, colonoscopy is also one of the most dreaded due to the colon prep. Keep in mind, the prep is meant to help you stay healthy! If you and your doctor decide a colonoscopy is best for you, you’ll get prep instructions to follow at home. The next day, your doctor will use a colonoscope — a long, narrow, flexible tube with a light and tiny camera on one end — to look for any abnormal areas in your rectum and colon. Your doctor will take a sample (biopsy) or remove any abnormal tissue, like polyps. Your doctor or anesthesiologist will give you medicine to make you comfortable. Most colonoscopies can be done as a day procedure, but you’ll need someone to drive you home. How often is screening recommended? Your doctor will let you know how often you should be tested based on your risks, prior history of cancer or polyps and the test you choose. Some of the risk factors include: Age: The number of people with colorectal cancer between ages 40 to 49 is growing. Screening should start at age 45 (or earlier if you have other risk factors). Race: Colorectal cancers occur more often in Black Americans, Native Americans and Alaskan Native individuals. Hereditary syndromes: These are conditions that are passed down in families. History of colon cancer or polyps that can turn into cancer: If you have a history of colon cancer or certain types of polyps, your doctor may recommend more frequent screening. Inflammatory bowel disease: People with Crohn’s or Ulcerative Colitis are at increased risk of colorectal cancer. Radiation therapy: People with a personal history of radiation therapy to the abdomen or pelvis are at increased risk of colorectal cancer. Cystic fibrosis: People with cystic fibrosis have an increased risk of colorectal cancer. No symptoms, no worries, right? Wrong. Remember, early detection screening is designed to find cancer before symptoms develop. Still, call your doctor if you have any of these warning signs: Change in bowel habits Rectal bleeding or bloody stools Abdominal pain Anemia Unexplained weight loss Make the most of your health care benefits. Once you find a doctor you want to see, call to verify the provider is in-network. Have your insurance ID card handy to help the office staff determine if they are in network. If you are a Medicare Advantage member, you may be eligible to earn a health reward when you get a colorectal screening. Learn more about health rewards and see if you are eligible. Sources: Colorectal Cancer Statistics , Centers for Disease Control and Prevention, 2024; Colorectal Cancer , American Cancer Society; Epidemiology and Risk Factors for Colorectal Cancer , UpToDate, 2024; Test for Screening for Colorectal Cancer , UpToDate, 2024; Clinical Presentation, Diagnosis, and Staging of Colorectal Cancer , UpToDate, 2024 Important Plan Information Y0096_COLCARCONNECTTMP24_M Originally published 10/27/2016; Revised 2019, 2021, 2022, 2024MedicareMedicare Health and WellnessCancerColon HealthColonoscopyColon Cancer Preventionhttps://connect.bcbsmt.com/medicare/b/weblog/posts/stay-on-track-rxWed, 10 Apr 2024 13:47:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:45137308-7edc-4ef1-8f3f-6ad41feee1b9BCBSMT Connect TeamIt’s not always easy to take medications on time. Life sometimes gets in the way of best-laid plans. One day you look at your pillbox and realize you’re a few doses behind. Taking your medicine as prescribed is called medication adherence. It's important because it helps control chronic health issues, treat temporary health problems and keep you well. Find a Solution If you’re having trouble taking your medications as directed, figure out why. A few common reasons derail many folks. For example, you may be: Taking many prescriptions and find it hard to keep track Busy and it’s not always convenient to take them Unsure about whether the medication is working Worried about side effects Having a hard time paying for them It’s not a good idea to take your medication differently than prescribed. You could put yourself at risk. Plus, you won’t get the full benefit of your medication. Get Help Blue Cross and Blue Shield of Montana created a program to help our members — the Pharmacists Adding Value & Expertise ® (PAVE ® ) program. Local pharmacists engage with members so they can better understand and manage their health conditions. The pharmacist works one-on-one with members to come up with a tailored plan that’s right for them. Pharmacists can help with education about medications, creating phone reminders or setting up a pillbox to help organize medications and improve adherence. Other Tips What else can you do to improve your adherence? Know your pharmacy benefits. Go to getbluemt.com/mapd/pharmacies  to find out what is covered. If your medicine is too costly, ask if there is a generic choice or other option that costs less. Use Blue Cross Medicare Advantage SM preferred pharmacies when possible to save more. If you’re having trouble with side effects, tell your doctor. There may be another medication you can take or a way to prevent side effects. If it’s hard to keep track of your medications, find out if there is a way to simplify the dosing schedule. You can also ask your pharmacist if they offer any kind of reminder service or if they recommend a phone app. Your medications play a vital role in keeping you healthy. If you’re having a problem, talk to your doctor or pharmacist. Try to remember these three medication rights: Right amount. Take the right dose each day. Right time. Take your medication at the right time of day. Right way. Take your medication exactly as prescribed by your doctor. Source: 5 Medication Safety Tips for Older Adults , Food and Drug Administration, 2024 Important Plan Information Y0096_WEBMEDADHCONNECT24_C Originally published 5/10/2019; Revised 2020; 2021, 2024Medicare Benefits and CoveragePrescriptionsMedicareMedicare Health and Wellnesshttps://connect.bcbsmt.com/medicare/b/weblog/posts/start-small-make-big-changesFri, 05 Apr 2024 14:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:3fd04b3e-ea3a-4882-8627-7170d9a8e124BCBSMT Connect TeamWant an easy, effective and safe way to get healthy? Think small. Small changes can actually lead to greater well-being over time. "Thinking small" works because it eases you into healthy new habits. Old habits don't simply go away. As someone once said, “You start to move the mountain by moving one small stone at a time.” You can start right now, no matter your current state of health. Here are six ideas to get you started. Start with one that works best for you. Schedule your annual wellness check. A yearly visit with your doctor, even when you’re not sick, is one of the best things you can do for your health. During the visit, you can talk with your doctor about your health concerns and the medicines you take. Before your visit, your doctor may ask you to fill out a "Health Risk Assessment" to provide a better picture of your health and your health goals. It's an important step in creating a plan to help you stay healthy. Catch up on health screenings. Preventive screenings and tests help catch health problems early when they are easier to treat. Preventive services such as mammograms and colorectal cancer screenings are covered under most health care plans. Talk with your healthcare provider about which screening tests are recommended for you. Check your Summary of Benefits to see what screenings are covered under your plan. And remember to sign up for our rewards program . You can earn up to $100 in gift cards for getting certain recommended health screenings. Take a walk. You don’t have to run a marathon to stay fit. Start with a daily walk. It can be around the house, around the block or farther. The key is to do it each day. Try to walk at the same time each day to help make the healthy habit stick. Studies show that exercise can brighten your mood, improve your memory and help you sleep better. Eat healthier. Making big changes to how and what you eat can be hard. Instead of radically changing the way you eat, start with small changes. Add fresh vegetables and fruits to your meals. If it's too hard to skip dessert, take a smaller piece of that pie and savor each bite. Know what you're taking. Understand everything you put in your body — prescription drugs, supplements, vitamins and herbs. Make sure you know why you take each one and how to take it the right way. Bring a medication and supplement list with you each time you go to the doctor. Connect with others. Talk and spend time with other people. Social interaction can help make you healthier . Whether it's volunteering, sharing a hobby or learning new skills, being with others is good for you. If it’s hard for you to leave your home, technology offers many ways to meet and talk with others online. Now that you’re on your way to a healthier you, what other activities will you take part in? Registration is required to participate. Visit www.BlueRewardsMT.com to register and see what Healthy Actions earn rewards. If you do not have internet access, call customer service using the phone number on the back of your insurance card. Maximum annual rewards of $100 in gift cards. One reward per Healthy Action per year. Healthy Action dates of service must be in the current plan year. Healthy Actions that earn rewards are subject to change. Sources: Regular exercise changes the brain to improve memory, thinking skills , Harvard Medical School; Participating in Activities You Enjoy As You Age , National Institute on Aging Important Plan Information Y0096_WEBSWSSCONNECT24_C Originally published 3/13/2019; Revised 2021, 2024ScreeningsMedicareMedicare Health and WellnessAnnual Wellness ExamMedicare Advantage BenefitsHealth Rewardshttps://connect.bcbsmt.com/medicare/b/weblog/posts/in-home-health-assessmentFri, 05 Apr 2024 09:44:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:f350a868-5762-4bae-8fe7-3ab0ea99bd20BCBSMT Connect TeamA trip to the doctor’s office takes time away from your everyday life. You may have to find a ride or cancel other plans. For Medicare Advantage members, an in-home health assessment can let you get the health check you need. Plus, it saves you time and hassle. What is an in-home health assessment? A special service for Medicare Advantage members, an in-home assessment is a “bonus” preventive checkup that looks at your total health and wellbeing. It is meant to help your primary care provider (PCP) manage your care. Visits usually last about an hour. During your in-home assessment, you will meet one-on-one with a doctor or nurse practitioner in the privacy of your home. They will: Check your vital signs and screen for common health issues Discuss your health history and any new concerns Review the medicines you take If you have a family member who helps manage your health, they are welcome to attend. After the visit, you’ll get a written report about everything covered, along with advice on any other care you may need to talk about with your doctor. Why should I have an in-home health assessment? In-home assessments help you stay better in tune with your health needs. You may learn things about your health you never thought about before. This can help you be more prepared for your next doctor’s visit. In-home health assessments are also a great chance to catch any health issues early — even if you're healthy. This is very important for people who don’t see a doctor often. Your participation won’t affect your health plan coverage or any care you’re getting from your doctor. Plus, there is no cost for the visit. Blue Cross and Blue Shield of Montana Medicare Advantage members can schedule an in-home health assessment by calling Signify Health toll-free at 1-844-873-8177 (TTY users should call 711), Monday – Friday from 8 a.m. to 8 p.m. CST. Signify Health is an independent company that provides care management activities and member care services for Blue Cross and Blue Shield of Montana. Signify Health does not offer Blue Products or Services. BCBSMT makes no endorsement, representations or warranties regarding third-party vendors and the products and services offered by them. Important Plan Information Y0096_WEBIHACONNECT24_M Originally published 2/25/2020; Revised 2021, 2024Medicare Benefits and CoverageMedicareMedicare Advantage Benefitshttps://connect.bcbsmt.com/medicare/b/weblog/posts/falls-owning-a-dogThu, 04 Apr 2024 13:50:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:45b7fa1b-2e7b-43bb-ab6a-0db5ac03a513BCBSMT Connect TeamHow do you turn back the hands of time? One study suggests that dog owners over the age of 65 can turn back the clock as much as 10 years. A furry friend can help: Fend off depression Fight loneliness Lower blood pressure Reduce heart rate The simple act of walking your dog several times a day boosts your activity level and adds exercise into your routine. Just as important, it offers a chance to socialize with dog owners and others along the way. A study by the University of St. Andrews in Scotland reported that dog owners over the age of 65: Match the activity levels of people 10 years younger Have much lower levels of depression and anxiety Are 12% more active than people without a dog What’s the Downside? For one, having a dog or any four-legged animal in the house leads to a greater risk for accidents. A study by the Centers for Disease Control and Prevention (CDC) found that about 86,000 Americans go to the ER each year due to a fall linked to a pet — mostly dogs. If you’re thinking about getting a dog or already have a furry companion, here are a few safety tips to help reduce your risk for falls : Place food and water bowls out of your path. Watch for wet floors around the water bowl. Keep pet toys picked up and out your path. Train your dog to walk well on a leash and not jump on you. When Does a Fall Need Medical Attention? Any fall should be taken seriously. Falls in older adults are the number one cause of fractures, hospital admissions and injury-related deaths. See a care provider if you: Fell on a hard surface like cement Can’t get up without help Are bruised or bleeding Feel dizzy or confused Take blood thinners Have pain that isn’t eased by over-the-counter medicines Remember to tell your doctor about any fall, and if you felt faint or dizzy before the fall. Sources: About Pets & People , 2023; Nonfatal Fall-Related Injuries Associated with Dogs and Cats , Centers for Disease Control and Prevention, 2009; Older Adult Fall Prevention , Centers for Disease Control and Prevention, 2023; Ten Years Younger , University of St. Andrews, 2014 Important Plan Information Y0096_WEBDOGCONNECT24_C Originally published 11/22/2016; Revised 2019, 2021, 2024MedicareFall PreventionMedicare Health and WellnessSafetyhttps://connect.bcbsmt.com/medicare/b/weblog/posts/in-home-diabetes-care-foodThu, 04 Apr 2024 08:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:d0edaf71-bb85-4a89-8f98-b57ffe2811baBCBSMT Connect TeamManaging your diabetes can seem like a full-time job. There are so many things that affect your blood sugar level. What you eat, the number of hours you sleep, how active you are — even stress — all have an impact. You can’t always control all of these factors , but you can control what you eat. Here are ways to get started. Read Food Labels One of the most important things you can do is be aware of what you are eating . Read food labels as you shop, then choose wisely. The more you know about what’s in the food you eat, the simpler it is to make choices that will keep your blood sugar in the recommended range. Choose The Right Carbs Carbohydrates are a nutrient found in many kinds of food. The American Diabetes Association explains not all carbs are the same . There are actually three types carbohydrates: starches, sugar and fiber. Carbs that are full of fiber help keep you blood sugar stable. Low-fiber carbs can quickly raise blood sugar. Examples of low fiber carbs (raise blood sugar) : White rice Potatoes Regular pasta White bread Instant oatmeal Examples of high fiber carbs (keep blood sugar stable): Sweet potatoes Brown rice Whole wheat pasta Spaghetti squash Whole grain bread Steel-cut oats Stay Away from Sugary Beverages Avoid any foods or drinks that will cause a spike in your blood sugar. Sugary drinks like soda and sweetened fruit drinks fall in this group. There isn’t much in them other than sugar. Without fiber, there isn’t anything to slow the rush of sugar into your system. Instead, sugary drinks cause an immediate spike in blood sugar. The only time to consider having one is if your blood sugar is very low and you need to bring it up quickly. When Diet Isn't Enough If eating healthily isn’t enough to control your blood sugar, your health care provider may prescribe medication — either pills or shots. It’s important to know how and when to take your medicine — especially how to time it with eating. Taking your medication at the wrong time could trigger serious high or low blood sugar. Work with your health care provider and diabetes care team to create a schedule that coordinates your food and medications. The American Diabetes Association website is a great resource for more information about managing diabetes. Sources: Type 2 Diabetes: Overview , Mayo Clinic, 2023; Reading Food Labels: Tips if You Have Diabetes , Augusta Health, Mayo Clinic Health Information Library, 2023; Understanding Carbs , American Diabetes Association; Diabetes Management: How Lifestyle, Daily Routine Affect Blood Sugar , Mayo Clinic, 2022 Important Plan Information Y0096_WEBIHDIAFOODCONNECT24_C Originally published 8/16/2019; Revised 2021, 2024MedicareMedicare Health and WellnessHealthy EatingDiabetesNutritionhttps://connect.bcbsmt.com/medicare/b/weblog/posts/in-home-diabetes-care-exerciseThu, 08 Feb 2024 20:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:0b0133b4-9280-4352-8336-5cbbd1a4a7f7BCBSMT Connect TeamDiabetes management is about more than food and medication. It's important to stay physically active, too. When you exercise, your muscles use sugar for energy. This helps reduce glucose levels without added insulin. A study by Mayo Clinic found that routine exercise also helps your body use insulin more effectively . Exercise, together with diet and medication, can help keep your levels in line and lead to a healthier life. Talk to Your Doctor About an Exercise Plan Before you start any exercise plan, talk with your doctor about the type and amount of exercise that’s right for you. If you haven’t been exercising much, jumping right back in might not be a good idea. Your doctor can check your overall health and ease you back into a routine, at a pace that’s best for you. Keep an Exercise Schedule An important part of an effective exercise routine is making it just that — routine. You set routines and schedules for other important things in your life. Most people go to work around the same time, take the same routes and eat at roughly the same times each day. Why should exercise be any different? Find a time you know will work every day and stick to it. Consistency helps exercise become a health habit. Aerobic Exercise The American Diabetes Association suggests two types of exercise to promote a healthy lifestyle. Aerobic exercise makes your heart and bones strong, eases stress and improves blood circulation. It also reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels. Walking, jogging, running and swimming are all good forms of aerobic exercise. You don't have to run a marathon. There are many ways to get up and moving each day. Find one that's right for you. The National Diabetes Education Program has a few suggestions. Deliver messages in-person at work instead of sending an email. Take the stairs instead of the elevator or escalator. Get together with friends to chat instead of talking by phone. March in place while you watch TV. Walk through the mall, especially during colder months. Get off the bus or train one stop early to walk a few extra blocks. If approved by your doctor, 30 minutes a day is a good goal for your aerobic exercise routine. Strength Training Strength training also gives great benefits. It helps build and maintain strong muscles and bones. It also makes your body more sensitive to insulin and can lower your blood sugar. Muscle burns more calories than fat, even when you are resting, so increasing your overall muscle mass helps you stay leaner and healthier. Strength training doesn’t necessarily mean power lifting at the gym. In fact, you don’t need weights at all to get started. Here are few things the SilverSneakers ® program suggest you try. Squats are great for strengthening your thighs and glutes. Wall pushups let you work your chest, arms, and back muscles by pushing off the wall instead of being down on the ground. Stationary lunging helps work the muscles in your legs and lower back, while also supplying a good stretch. Carrying your groceries up the stairs or to and from the car counts as exercise. Along with these tips, eat healthy foods and take your medication as directed. Together, they can help you manage your diabetes and enjoy a healthier life. Sources: Diabetes Management: How Lifestyle, Daily Routine Affect Blood Sugar , Mayo Clinic, 2024; It’s a Great Time to Get Moving , American Diabetes Association; Everything You Need to Know About Strength Training , SilverSneakers, 2019 SilverSneakers ® is a wellness program owned and operated by Tivity Health, Inc., an independent company. Tivity Health and SilverSneakers ® are registered trademarks or trademarks of Tivity Health, Inc., and/or its subsidiaries and/or affiliates in the USA and/or other countries. Important Plan Information Y0096_WEBIHDIAEXCONNECT24_C Originally published 8/15/2019; Revised 2021, 2024ExerciseMedicareMedicare Health and WellnessSilverSneakersDiabetes