There’s been a lot of talk lately about “core strength, but what exactly does that mean?  Contrary to popular belief, there is more to core training than simply trying to get a six pack of abs, though a nice toned tummy might be one of the benefits.  Still, core strength isn’t just a buzz word in the exercise world.  Its’ one of the most important things you can do to keep your body strong and healthy, and a strong, healthy body is something Blue Cross Blue Shield of North Carolina wants all its members to maintain.

Your “core” is actually made up of three groups of muscles:  the upper abs, the obliques (your side muscles), and a very deep layer of muscle.  It’s really those deep muscles that help the most because those are the ones that support the spine and hold your tummy muscles tight, making your stomach look flatter.  Core training not only helps you look thinner, but it helps promote balance and overall body strength.

In fact, the big difference between “core” training and traditional sit ups is that core training doesn’t just target the front side of your body, but your back side as well.  An exercise that trains your core will work more than one muscle group and produce much faster results.  Although looking great in a swimsuit is nice, it’s not the most important part of core training, especially as we age.  The real benefit is that the spine is strengthened to support the weight of our bodies and keep us from having chronic back pain.

One nice part of core training is that there are many different ways to help increase core strength.  More traditional exercises such as sit ups and crunches are crucial for developing surface muscles that will help as you continue to strengthen the deeper layer of muscle tissue.  Yoga and Pilates are also excellent ways to develop core strength.  Water sports such as paddle boarding and surfing are also great ways to build a strong, solid core.  Basically, any kind of exercise you do can strengthen your core if you introduce some element of instability.  What that means is that you make the exercise tougher by creating an unstable surface of some sort.  Instability then forces your body to work to create stability, which ultimately results in strong core muscles.

Blue Cross Blue Shield of North Carolina is a strong advocate for preventive care and one of the best things you can do to prevent health problems tomorrow is to invest in your physical well-being today.  Make core training a part of your preventive care program.  A healthy diet, adequate rest and a good exercise regimen can do wonders for your both your body and mind.

As always, before starting any exercise regimen, consult your doctor first and get his/her clearance for physical activity.  Find out if there are any issues that would affect you participating in a new nutrition and fitness program.  For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

Blue Cross Blue Shield of North Carolina is committed to the physical and mental well-being of all residents of NC, including the younger ones and a big part of preventive care maintenance is managing stress.  It’s easy for adults to assume that the lives of children are virtually stress-free.  After all, kids don’t have to hold down a job, pay a mortgage, or provide for a family.  The world of children is mostly playing, resting and eating, right?  Not so fast.  There is an increasing awareness among both physicians and educators that suggests that children often experience as much, and sometimes even more, stress than the average adult.  Why is this?

We all know that stress is ultimately a result of the pressure we feel regarding our ability – physically, emotionally, financially, etc. – to meet the demands of our lives.  We feel this pressure externally from our employers, spouses, children, extended family members and friends alike.  Everyone in our lives seems to need something from us and oftentimes they all need it at the same time – right now!  This creates added pressure, which leads to stress.  But pressure also arises from internal sources and this is where the world of children is simply not immune.  Children, just like adults, have a desire to please and kids experience the same kinds of emotions we do when it comes to guilt or shame over what we believe we ought to be able to accomplish and the reality of what we are actually capable of accomplishing.  The gap between how we are and how we think we should be can be a tough place to navigate.

Ultimately, this gap can create a feeling of overwhelming pressure and even children experience it.  The pressures of trying to fit in, succeed academically, please parents and maintain a sometimes unrealistic expectation of beauty or performance all create stress in our kids.  In addition, kids these days are incredibly busy.  They are always on the go and have less and less time to play a game or read a book or talk to parents.  The constant interruption of cell phones, text messaging and Facebook chatter doesn’t help.  Simply put, the noise of our modern-day lives has increased exponentially and this affects both children and adults alike.

In addition, stress can be magnified by family problems, such as divorce or death.  Even if they aren’t speaking up, children often internalize the stress experienced by their parents.  If children overhear their parents talking about money problems, family issues, or trouble at the office, they may experience the same stress their parents are feeling related to these issues, even if they don’t completely understand the problem.  Things like world news and scrolling headlines can also add internalized stress to children’s lives, which oftentimes they don’t know how to discuss.  If your kids catch headlines about war, natural disasters, terrorism, and the like, it’s important to talk with them about what’s happening and where, as well as how it affects, or doesn’t affect, them personally.

The other thing to keep in mind is that what may seem like no big deal to your average grown-up can be grossly magnified in the eyes of a child.  Talking with kids about the things that are worrying them is an important part of helping them manage their stress.   Also remember that all children are different and have different personalities.  Some may handle stress better than others.  Some children are easygoing and may adjust to changing events and new situations very easily.  Other children are completely unsettled.  A child’s age can also affect how well they are able to manage stressful circumstances and perceived failures.  For instance, carrying a few extra pounds may be a minor issue for a six-year old girl, but a source of daily grief for a female in adolescence.

Whatever its form, if stress is too intense or lasts too long, it will eventually take its toll.  Just like in adults, stress can lead to a loss of sleep, loss of appetite, anger, depression, a drop in school grades and even behavioral issues.  When stress becomes particularly intense, it can accelerate your child’s breathing and heartbeat, constrict blood vessels, increase blood pressure and muscle tension and lead to upset stomach or headaches.  Other symptoms of stress can be illness, fatigue, nightmares, insomnia, temper tantrums, and teeth grinding.  If you think your child might be experiencing stress related symptoms, it is probably a good idea to visit your primary care physician.

The main thing to keep in mind is that children do experience stress and it warrants our attention.  Also, keep in mind that children improve in their ability to handle stress the more times they are successful in managing life challenges that come their way.  If they feel they have the ability and the emotional support of family and friends, children are also more likely to cope successfully with stress.  Blue Cross Blue Shield of North Carolina understands that life can be stressful no matter how old… or young you may be.  Along with being insured, visiting your doctor regularly, eating healthy and exercising, a big part of practicing preventive care maintenance is learning to manage stress in a successful and productive way.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

Well, today is Friday and the first official day of summer for my kids.  Last night I attended my eldest son’s 8th grade graduation ceremony after a full week of class parties, awards assemblies and teacher appreciation celebrations.  I put away the lunch boxes with a silent shout of thanks for the two and a half month respite from having to figure out how to pack an affordable, healthy lunch for four children, while being sensitive to the allergy concerns of every other child in the school.  I threw 27 folders full of worksheets straight into the garbage can, along with four pencil boxes full of nubby pencils, broken crayons and pen caps that look like my kids have been using them to cut teeth.  When I leave work today, I am embarking on a one-week vacation to one of my favorite places in all the world – Ocracoke, North Carolina where I intend to do absolutely nothing for 7 days.

And of course… like all good mothers, spouses and employees, I feel a little guilty.  The thought of leaving the responsibilities of my home, pets and work in the hands of others for a week is borderline painful for my all too Type A, perfectionist personality.  Let’s face it, rest doesn’t always come easily.  In a world where performance matters and achievement is mandatory, I think most of us struggle to admit, let alone embrace, the fact that our bodies and our minds quite simply need a little vacation.  But they do!

In fact, the New York Times reported that taking a vacation can actually improve your physical health and that both men and women who take a vacation every two years compared to every six will lessen the risk of coronary heart disease or heart attacks.  According to Elaine Eaker, author of a study by the Framingham Heart Study, “This is real evidence that vacations are important to your physical health.”

And that’s really no surprise.  With exercise, for example, your body needs both periods of strenuous activity combined with periods of rest in order to maximize training effects.  In much the same way, periods of work combined with periods of relaxation maximize productivity.  According to about.com, taking time off to rejuvenate will help insulate you from the symptoms of burnout that arise from accumulated pressure and discouragement, making you “more creative and productive than [your] overworked, under-rested counterparts.”

But that’s not all.  “When you’re stressed out and tired, you are more likely to become ill, your arteries take a beating and you’re more likely to have an accident.  Your sleep will suffer, you won’t digest your food as well, and even the genetic material in the cells of your body may start to become altered in a bad way,” says Dr. Susan Krauss Whitbourne, a professor of psychology at the University of Massachusetts Amherst.  She asserts that mentally “you become more irritable, depressed and anxious and your memory will become worse and you’ll make poorer decisions.  You’ll also be less fun to be with, causing you to become more isolated, lonely and depressed.”  Similarly, Dr. Ellen Langer, a psychology professor at Harvard University, told CNN that mindless, uninterrupted routines tend to result in boredom, which hinders creativity and mindfulness and is, therefore, counterproductive.

So what’s the bottom line?  You need a vacation!!  From your computer and your commute.  From your laundry and your laptop.  From your yard work and your yoga class  From your shopping list and your smart phone.  You need to get away! As the New York Times reported, “Human beings aren’t designed to expend energy continuously. Rather, we’re meant to pulse between spending and recovering energy.”  In other words, we need to work hard and play hard in order to maintain a healthy balance in our lives.

So maybe I’m self-justifying or simply looking for research to back me up and ease the uncomfortable guilt I’m feeling at the thought of a responsibility-free week at the beach, but I don’t think so!  There’s a reason the research is there.  Vacations are as important to our mental and physical health as maintaining a regular exercise regime and healthy diet.  Vacations provide extended periods of rest as well as offering us a new perspective.

Luckily for me, I work for people who understand this completely and make vacation time an easy request.  Even if you don’t, however, maintaining your physical and mental health is one of the most important things you can do, not only for yourself, but also your employer.  Don’t let guilt or the thought that your company can’t manage without you for a few days keep you from taking the time off your body and mind need to function properly.  I am a part of an industry where health and health maintenance really matter so preventive care is always on my mind.  Blue Cross Blue Shield of North Carolina makes this a top priority.  But whatever industry you are a part of, the facts remain the same – you need vacation time.

This summer, take the people you love to a place you love and discover the health benefits of a good old fashioned summer vacation!

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

As a mother of four, I can tell you that nothing is more exciting, or daunting, as the end of yet another school year.  The fact that I can lay aside daily tasks such as homework, packing lunches, and making a protein breakfast before 7:00 am offers a well-earned respite for both myself and my children.  On the other hand, facing three long months of unfilled eight hour days is also an overwhelming prospect.  I am literally haunted by the question, “what should we do today?”  Although staying in our pajamas and lazing in front of the television or computer is the easiest, and perhaps most tempting idea, I am cognizant of the fact that what’s easiest isn’t always what’s best.  In fact, studies show that sedentary kids (and moms) are very likely to experience unhealthy summer weight gain, leading to increased health problems, negative attitudes and even depression.

Summer is supposed to be full of fun activity, but if you have children you know all too well how difficult it can be to get your kids moving.  With all the allure of Facebook, YouTube, video games, cell phones and good old fashioned cable TV, it can be a serious challenge to get your children out of the house and into physical activity.  Pediatricians, physical educators, and health experts, however, all agree that too many kids are choosing to fill up their summer vacation with sedentary activities rather than with activities that require exercise and physical exertion.  Honestly, what’s a mom to do?  How can we possibly compete with the images and interactions our kids can experience without ever having to move a muscle?

If we know that the experts recommend at least 60 minutes of exercise every day, then how can we help our kids stay fit without subjecting them to the tedium of the treadmill or making them feel as if their summer is nothing more than another task filled time of life?  From one parent to another, I admit I don’t have all the answers, but here are some ideas I have collected from various sources to help us keep our kids from falling into the trap of a sedentary summer.

1.  Media-free Monday:   We all know our kids should be watching less television, less YouTube and playing less video games, but it’s tough.  One thing I’ve discovered is that if kids don’t expect to get it, they won’t be quite as disappointed.  Instituting one day a week where media is simply off limits not only manages expectations, it also gets kids thinking about other things they can do to make summer enjoyable.  Starting the week off with a day that requires kids to think outside the box can actually set you up for success for the rest of the week.  Make it fun, make it challenging and let your kids know that there are six other days of the week when media can be a part of their day.  I once read that it’s not what we are doing while watching TV that’s dangerous, it’s what we’re NOT doing.  It’s surprising what you can accomplish or create or learn in an eight hour day when media is simply off the table.

2.  Set Physical Fitness Goals:  One summer, I offered my children $25 a piece if they completed a physical fitness challenge.  That summer, one of my children learned to ride her bike and another worked his way up to doing 25 push-ups in a row.  Goals are important and as a mother, I am happy to invest a little money in my children’s physical health.  Perhaps set the goal of being able to swim 10 laps without stopping, or find a 5K and offer a small reward to the child who completes it.  Teaching our children now that exercise is important will be worth it’s weight in gold further down the road when we’ve raised healthy, physically active adults.

3.  Exercise Together:  Let’s face it, kids aren’t the only ones who struggle with laziness, especially after an eight hour day at the office.  The nice part about summer is that the days are longer.  Take advantage of those summer evenings, when it’s still light outside, but not quite as hot, by making after dinner a time when your family gets outside.  Take a bike ride or a walk or play a game of basketball or freeze tag.  You’ll be surprised at how much more willing your kids are to exercise when you are doing it with them and who knows?  It could be you all discover you would rather be outside playing together than inside watching another rerun of Family Feud.

4.  Make a Schedule:  Although you don’t want summer to become too rigid, too much down time can also become a burden, especially for children who tend to be high achievers.  Perhaps create a modified summer schedule that factors in specific times to read, create, exercise and relax.  A variety of activities will keep your children from becoming bored and will also keep the juices flowing.  Maybe you have an artist or a chef or a musician in your home.  Summer is one of the best times to explore some of the more creative aspects of your child’s personality.  If you don’t know what to do, ask your children.  They know what they enjoy better than anyone and if you make it fun and interesting, they won’t resent having scheduled time to do things other than simply sit on the couch or stare at a screen.

5.  Keep it Simple:  Sometimes as parents we fall into the trap of believing bigger is always better, but it’s simply not true.  Although my kids love to go to specialized camps for basketball or gymnastics, they don’t want to go to camp all summer and they don’t need day after day of elaborate outings in order to be active and find enjoyment.  A simple game of soccer in the yard, throwing a Frisbee at the beach or walking to the local library can be equally, if not more, gratifying.  Make a list of 50 things you would like to do with your kids this summer that don’t cost a lot of money, but provide a lot of activity and interaction.  Not only will your kids be thrilled, I’d be willing to bet you will find that summer is a big success for the whole family.

The dangers of a sedentary summer are obvious and the experts agree.  Both adults and children need more exercise and practicing preventive care maintenance is always easier than combating health care issues.  Don’t let the prospect of long summer days with no activity defeat you.  Make a plan and make it fun.  As always, before starting any weight loss program, consult your doctor first and get his/her clearance for physical activity.  Find out if there are any issues that would affect you or your children participating in a new nutrition and fitness program.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

North Carolina offers some of the most diverse and beautiful landscapes in the continental United States and this spring, Blue Cross Blue Shield of NC encourages you to get outdoors!  BCBSNC understands the importance of preventive health care, which is why preventive care benefits covered at 100% are a part of every Blue Cross Blue Shield of NC health plan.  The benefits of regular outdoor activity are indisputable.  Not only are there physical benefits, such as aerobic, cardiovascular and muscular fitness, improved functioning of the immune system, lower blood pressure, weight loss and reduced arthritis pain, there are also a number of psychological and environmental benefits as well.  Being outdoors is good for the mind in that it can reduce stress, improve self-esteem and aid in fighting depression.  Even further, the Vitamin D our bodies absorb from moderate exposure to sunlight is also vital for an overall sense of mental health and physical well-being.  In addition, regular outdoor activity can also increase environmental awareness, keeping us more in touch with our world and more inclined to care for our planet.

Personally, I grew up in Texas and one of the things I most appreciate about North Carolina is the geography.  Texas is such a huge state that it literally takes days to get from the Gulf of Mexico to the greener landscapes of the Panhandle or the drier, desert climate of El Paso.  Residents of NC, however, don’t have the same problem.  We can enjoy the cool beauty of the Blue Ridge Parkway, and then drive but a few short hours to enjoy the warm waters of the Crystal Coast.

In fact, this spring you don’t even need a gym to get moving and improve your health.  North Carolina has some of the best hiking trails in the United States so take advantage of those mountains.  When the summer heat becomes too much to handle, plan a day or two in the mountains where you can walk and hike with ease, while enjoying breathtaking views.  Walking and hiking are an excellent source of cardiovascular exercise and will help keep your heart healthy all year long.

Or if you prefer, head down to the ocean.  For more strenuous exercise, go surfing or paddle boarding.  Both of these water sports engage all of your muscle groups and will help build both strength and agility.  For a more relaxed approach, go jogging or take a walk on the beach.  Walking or running in the sand is a moderately strenuous exercise that can build muscle strength and endurance.  Beach exercise is not only fun and relaxing, it is a great way to enjoy the outdoors while taking in the sun and surf.

The main thing to remember this spring is don’t get stuck indoors!  There are so many benefits to outdoor exercise and so many ways to enjoy the great outdoors and the beauty of North Carolina.  Of course, before starting any weight loss or exercise program, always consult your doctor first and get his/her clearance for physical activity.  Find out if there are any issues that would affect you participating in a new nutrition and fitness program.

Blue Cross Blue Shield of North Carolina understands the benefits of preventive care and taking care of your physical health and mental well-being.  Discover why it pays to be a Blue Cross Blue Shield of NC member.  For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

The sun is shining, the air is warm and breezy, birds are chirping and flowers are blooming.  Spring has finally sprung and with it, an onslaught of seasonal allergies.  As much as we may love this time of year, we don’t love the runny nose, itchy eyes and other symptoms that often accompany the coming of spring.  As the trees start to bloom and the pollen is released, an estimated 35 million Americans fall prey to seasonal allergies and their annoying effects.  Although there is no real cure for spring allergy sufferers, there are some ways you can combat seasonal allergies through medication and lifestyle habits.

The number one cause of spring allergies is pollen, and if you live in North Carolina, you probably knew this already.  Every year, porches, cars and driveways are literally covered in a dusty yellow layer of annoying pollen.  Basically, pollen consists of tiny grains that are released into the air by trees, grasses and weeds and believe it or not, pollen actually serves a purpose.  It is vital for the fertilization of other plants, which is what makes spring so verdant and beautiful.  However, when pollen grains get into the nose of someone who is susceptible to spring allergies, it can cause serious trouble in the immune system, which sees the pollen as foreign invaders and releases antibodies.  Antibodies are the things our bodies produce to attack allergens and this leads to the release of chemicals called histamines into the blood stream.  Histamines are what ultimately trigger that runny nose or itchy eyes.

As you may well know, the higher the pollen count, the greater the suffering for those susceptible to spring allergies and pollen can travel for miles.  Most local weather channels actually make a note of the pollen count in your area during the daily forecast, which may help you determine how symptomatic you are going to be that day.  Allergy symptoms are especially high on windy days as the pollen travels through the air further and faster and the pollen count is usually highest in the morning.  Inversely, rainy days can actually lower the pollen count as the rain washes away the allergens.  Perhaps for allergy sufferers, enjoying an occasional spring rain is in order as it can offer some well needed relief.

The most common symptoms of spring allergies include runny nose, watery or itchy eyes, sneezing, coughing and dark circles underneath the eyes (possibly because it’s harder to sleep when you are coughing and sneezing).  Although it is impossible to completely avoid spring allergies if you live in a place where trees and grasses abound, you can ease your symptoms by avoiding your main allergy triggers, such as mold or pollen.

Some ways to combat spring allergies include:

• Staying indoors whenever the pollen count is high
• Keeping your doors and windows closed during spring months to keep allergens out of your home or car
• Cleaning air filters in your home and keeping surface areas clean where pollen may collect
• Washing your hair after going outside
• Vacuuming at least twice a week; however, you may need to wear a mask when you vacuum because vacuuming can stir up pollen and other allergens trapped in your carpet

Keep in mind that although spring allergies are not particularly dangerous, they can trigger more serious conditions such as asthma.  If you are suffering from allergens, it may be time to take advantage of your health plan and see your health care provider.  Blue Cross Blue Shield of NC is committed to the health and wellness of North Carolina residents, which is why with a BCBSNC health plan, visiting your doctor is easy and affordable with preventive care services covered at 100%.  If your allergies are causing other more serious side effects, don’t wait to see your primary care physician.

Although spring is one of the loveliest times of year, it can be a drain on the health of those suffering from spring allergies.  Keep in mind, however, that despite the pollen in the air it is important for your health to stay active.  Even if you have to take your walk in the rain, don’t let spring allergies keep you trapped indoors.  This spring, combat your allergy symptoms while still taking time to enjoy as much of the beautiful weather as possible!

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

WebMD Medical Reference

One of the nicest parts about spring is that the sun is shining brighter and more often than during the long months of winter.  Children are heading to school without jackets wearing short sleeves, pets are spending afternoons lounging in the yard, and restaurants are offering outside patio dining once again.  Let’s face it, human beings (and our furry friends) simply love the sun!

And believe it or not, the sun is good for us, providing our bodies with essential vitamins and nutrients that help us function better.  Despite the negative press the sun has received in recent years, sunlight has many benefits.  For one, sunlight increases the oxygen content in human blood, enhancing the body’s capacity to deliver oxygen to tissues efficiently.  Sun exposure has also been known to help cure depression and related conditions, such as Seasonal Affective Disorder (SAD), that come from sunlight deprivation.  In addition, the sun provides our bodies with Vitamin D, a vitamin known to increase bone health and even reduce the risk of certain cancers!

Even with all the good the sun does our bodies, however, there can be no denying that overexposure to the sun’s rays can be hard on the skin.  Known to increase the signs of aging and also for causing certain kinds of skin cancer, the sun is a pleasure we need to partake of wisely.  Luckily, research has shown that most skin cancer can be prevented.  Avoiding midday sun (from 10 in the morning to 4 in the afternoon) is one way to limit skin’s exposure to the strongest sunlight, without completely eliminating sun from your schedule.  Also, if you know you are going to be out in the harshest part of the midday sun, wear protective clothing such as a hat with a wide brim, sunglasses with UV ray protection and loose-fitting clothing that covers arms and legs.

Younger children, especially, need to be sure their skin is protected from the sun.  Some research suggests that most of the damage done to our skin happens before the age of 20 so it’s important to start young.  Babies under 6 months should rarely be in the direct sunlight and never during midday rays.  Also, babies and children should use a sunscreen with an SPF factor of 30 or above to make sure their very sensitive skin is protected.  Lip balm with an SPF of 30 or above is also a great way to protect your lips from getting sunburned or developing cold sores.

Remember that the best plan is to never allow your skin to become burned by the sun’s rays, but if you do happen to get a sunburn, keep in mind that skin healing from a sunburn is sensitive to more damage from the sun so be especially cautious to care for already overexposed skin.  Tanning beds are also never a good idea.  Artificial tanning devices can cause skin damage and increase the risk of skin cancer without providing any of the benefits we receive from natural sunlight.

The sun is shining and we are the first to admit we love it!  A good plan of action is to maintain a balanced approach to sun exposure, enjoying the benefits of being in the great outdoors without letting your skin be overexposed.  As Benjamin Franklin said, “An ounce of prevention is worth a pound of cure,” and Blue Cross Blue Shield of North Carolina believes strongly in the benefits of preventive care maintenance.  Your skin is your body’s largest organ so make a plan to protect it while soaking in the sunlight!

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

We all know that choosing to drink a soda over a glass of water is not the best choice, but there is something so addictive about those sugary bubbles and soda is sometimes hard to resist.  Because soda is an addiction, however, there are some things we think you should know about how soda affects your body.  Similar to smoking or drinking alcohol, it feels good to consume soda.  Unfortunately, an increasing amount of research is beginning to decry the negative effects of soda consumption, especially if you drink it on a regular basis.  In fact, evidence shows that your health will likely improve dramatically once you begin choosing a cool glass of water over a Coke or even a Diet Pepsi as almost every organ in the human body responds negatively to the consumption of soda.  Take a look at how soda affects these vital organs and we think you will agree… it may be time to quit.

Heart:  A 2012 Harvard University study determined that consuming sugary drinks significantly increases a person’s risk of chronic heart disease and participants in the study who drank the most soda were 20% more likely to have a heart attack.  In other words, choosing to drink water instead of soda is one of the best things you can do for one of the most vital organs in your body.  Another similar study published in 2011 discovered that sugary beverages raise blood pressure as well and the increase has a direct link to the amount of soda you consume.  If you want to be heart healthy, soda is off the menu.

Bladder:  Because soda is a diuretic, it will make your bladder work harder, causing you to urinate more frequently and urgently.  Soda can irritate your bladder as well, leading to an increase in bladder or urinary tract infections.  Drinking clear fluids, like water or seltzer water, will keep your bladder cleaner, allowing it to function better.

Bones:  If you want strong and healthy bones, giving up soda is step number 1.  Soda can weaken bone health and increase your risk of osteoporosis.  In addition, the less soda you drink, the more milk you may drink and such calcium rich drinks actually benefit your bones, making you stronger and healthier.

Kidneys:  Studies have shown that drinking a lot of soda can increase your risk of kidney disease and even ultimately increase your risk of renal failure.  Diet sodas are just as damaging and researchers from the Nurses’ Health Study found that women who drank a substantial amount of diet soda every day had decreased liver function compared to women who did not drink soda at all.  Bottom line:  your kidneys don’t need all the sugary soda and don’t know how to process it.

Weight Loss:  If strong and healthy organs aren’t enough to convince you to quit drinking soda, would you believe that cutting soda from your diet is one of the easiest ways to lose weight?  According to certain weight loss experts, dropping just one large Coke from your diet a day could reduce your annual caloric intake by over 200,000 calories.  This is the equivalent of losing 60 lbs. of weight – in just one year!  Even diet soda drinkers run the risk of weight gain, so don’t be fooled.  Some studies have shown that there is a possible link between diet soda and increased appetite, leading to increased weight gain.  Either way, the evidence is clear.  A good way to overcome being overweight is to replace your daily soda with water.

For those of us who love our soda, quitting can be just as hard as quitting smoking or letting go of other addictive behaviors and substances.  The benefits, however, are indisputable.  Losing the soda in your diet will not only help you feel better, it will help you live better… and living better is always the best choice.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

Blue Cross Blue Shield of North Carolina is committed to preventive care maintenance and women’s health.  This may come as a surprise, but recent studies have shown that heart disease, not breast or cervical cancer, is the No. 1 killer of women. And although a heart attack strikes someone about every 34 seconds, many women often miss the signs, thinking they are due to less life-threatening problems like acid reflux, the flu or menopause.  A heart attack occurs when the blood flow that brings oxygen to the heart muscle is severely reduced or cut off.  This happens for multiple reasons, but primarily because the arteries that supply the heart with blood have narrowed from a buildup of fat, cholesterol and plaque. Sometimes women think the signs of a heart attack are unmistakable – severe chest pain and shooting pain in the left arm – but oftentimes the signs are much more subtle.

Some women having a heart attack say they experience upper back pain or pressure that feels as if they are in a vise grip.  Dizziness, lightheadedness or even fainting can also be signs of heart attack.

Listed below are five common heart attack symptoms in women:

Chest pain or pressure:  Chest pain is the most common symptom of heart attack, but women often experience it differently than men.  Many women report they felt more of a squeezing sensation or fullness and the pain was not limited to the left side of the chest.

Shortness of breath, nausea, or lightheadedness:  Trouble breathing means just that – trouble.  If you are having difficulty breathing and there is no good reason for it, you could be having a heart attack.  Shortness of breath, in combination with any of these other symptoms, should not be ignored.

Pain in the arm, back, neck or jaw:  This type of pain is more common in women experiencing heart attack than in men.  Sometimes women confuse this pain because they are expecting the pain to be centralized in the chest, not in the back or jaw.  The pain can come on very suddenly or gradually and it can come and go before it becomes intense.

Stomach pain:  Women often mistake stomach pain associated with heart attack for heartburn, the flu, an ulcer, or even indigestion.  Sometimes the pain in the stomach is more like an intense abdominal pressure, but either way, this is one of those subtle symptoms of which women need to be aware.

Fatigue:  One of the most commonly overlooked symptoms of heart attack is fatigue.  Some women experiencing a heart attack feel exhaustion, even when they have been still or restful.  If you find yourself feeling overly fatigued without having expended any energy, this may be a sign of heart attack.

The main thing to remember is that heart attacks are serious and heart attacks in women are a growing concern among medical professionals.  Some doctors suggest that because women tend to be caretakers and are often tired and worn down, they may fail to take these symptoms seriously and seek the professional help they need.  The good news is that heart disease is preventable.  Make sure you see your healthcare provider regularly and ask to have your risk for heart attack assessed.  Also, if you smoke, it’s time to quit.  Studies suggest that one year after quitting smoking, you can cut your risk of heart disease by a substantial percentage.  Exercise, eat right, and get plenty of rest and most importantly, don’t ignore the signs and symptoms of heart attack.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

“Food, if chosen well, can reshape our medical destinies for the better.”

– David Katz, MD, Director of the Yale Prevention Research Center

Time to shake off the snowflakes and start gearing up for spring!  If you are looking for easy and delicious ways to improve your mood, energy level, skin tone and brain power, these super foods may be just what the doctor ordered.  Blue Cross Blue Shield of North Carolina knows that a little prevention goes a long way and the following list of spring foods can add a punch of flavor to your favorite meals while working to give your body the nutrients it needs to feel great and function well.

Mood:  Looking to bring balance and serenity to your springtime?  Try these two tasty options to help improve your mood.

Walnuts:  Walnuts are one of nature’s secret stress relievers.  Full of tryptophan, an amino acid that creates seratonin, walnuts will improve not only your mood, but can also help cultivate emotional balance.  Because they are digested slowly, walnuts can help your body stabilize and give it what it needs to tolerate stress.  Try adding these to the top of your salad for a little extra crunch or eat them dipped in peanut butter for a satisfying snack.

Asparagus:  Asparagus is one of the best vegetables for adding folate to your diet.  Folate is very important for pregnant women, but also for everyone because it helps synthesize dopamine, seratonin and nerepinephrine, all of which are important chemicals our bodies release to help us “feel good.”  If you find yourself in need of a mood swing this spring, try drizzling a mixture of butter, soy sauce and balsamic vinegar over the top of some fresh asparagus spears and bake them for 12 minutes at 400 degrees.  We think you will love this delicious way to improve your mood!

Energy Level:  Looking to put some spring back into your step?  Below are two great foods to give you the boost you need.

Spinach:  Spinach is a great source of iron, which is a key component in the red blood cells that fuel our muscles with oxygen and energy.  The compounds found in spinach leaves actually increase the energy producing factories inside our blood cells, making our bodies feel awake and alive.  This green-leafy vegetable is delicious in salads and also sauteed in olive olive oil.  Adding fresh spinach to quiche or scrambled eggs will not only add color and texture to your plate, but will also help you start your day off right.

Artichokes:  Artichokes are an often overlooked vegetable, but they are literally loaded with magnesium, which helps to generate energy in the body.  If you don’t get enough magnesium, your muscles have to work harder to react and you tire more quickly.  Women especially need 320 mg. of magnesium a day and one artichoke gives you 77 mg. for only 60 calories.    Try boiling them until tender and dipping the leaves in your favorite salad dressing.  However you cook artichokes, they are a delicious and low-calorie way to help energize your day.

Skin Care:  Are the effects of cold-weather and harsh winds taking their toll on your skin?  Try these two delicious foods and see your skin tone improve!

Salmon:  Salmon is a healthy and natural way to help prevent wrinkling.  It is rich in fatty acids and omega 3’s that naturally help reduce the appearance of fine lines and sagging skin.  Omega 3’s also help regulate oil production in the skin and boost hydration, which help give your skin a natural glow and keep you free of acne and blemishes.  Whether cooking at home or eating out this spring, try choosing the salmon instead of the steak and eat your way to healthier looking skin.

Strawberries:   Strawberries are loaded with antioxidants that help your skin repair from damage caused by weather, pollution  and UV rays.  Packed with vitamin C, a vitamin associated with fewer wrinkles and less dryness, you can actually use strawberries as a natural exfoliant.  Great as a snack or used as part of a light and delicious dessert, strawberries are a girl’s (or boy’s)  best friend when it comes to spring skin care.

Memory:  Find yourself being more forgetful these days?  Here are two tasty brain foods sure to please.

Eggs:  Not only are eggs delicious, they are good for you!  And by all means, eat the yolk!  Egg yolks are full of choline, a key nutrient for recall and memory storage in the brain.  Your body needs 425 mg. of choline daily and there are 147 mg. in one large egg.  With just a couple of eggs for breakfast, you are well on your way to a healthier brain and a better memory.

Blueberries:  Blueberries may be small, but they are full of an important type of antioxidant called anthocyanis, which has been shown to increase signals among brain cells.  Blueberries can improve the brain’s resilience and enhance both learning capabilities and memory.  If you don’t like to munch on these tiny fruits, try drinking a glass of blueberry juice for breakfast.  Good in muffins, desserts, or eaten by the handful, blueberries are a springtime treat that will help you make the most of your memories.

In many ways, food is the very best medicine if used correctly and BCBSNC believes in preventive care maintenance. This spring, try eating your way to a healthier, happier, more whole you!

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

We all know exercise is an important part of feeling well, but you may be surprised at how much regular physical activity can improve not only your health, but also your mood and overall effectiveness.  One of the nice things about exercise is that it is available to everyone, regardless of your age, gender or even ability.  There are many different kinds of physical activities for all different kinds of people.  According to the Mayo Clinic, there are at least 7 clear benefits to regular physical activity.  Check these out and we think you will agree that routine exercise is one of the best choices you can make for your daily life.

Benefit No. 1:  Exercise Controls Weight

Weight is really a fairly simple formula of calories in and calories out.  Exercise helps prevent excess weight gain and allows for weight loss because physical activity burns calories.  More intensive activities, such as running or swimming burn more calories, while less intensive activities such as walking burn less.  Nevertheless, all activity helps!  Even small adjustments in your routine, such as taking the stairs instead of an elevator, can make a big difference and you don’t have to set aside hours of your day.  A twenty minute brisk walk daily can have a big impact on weight control and there are many exercise routines you can do right in your own home.

Benefit No. 2:  Exercise Combats Health Conditions and Diseases

Exercise increases blow flow, which in turn reduces your risk for cardiovascular diseases.  Physical activity boosts HDL or “good” cholesterol and decreases unhealthy triglycerides, which can help prevent heart disease and high blood pressure.  Studies have shown that maintaining a regular exercise routine can help prevent or manage a wide variety of health related problems, including certain types of cancer, stroke, type 2 diabetes, arthritis and even depression.  If you want to live longer, exercise is perhaps the most important thing you can do.

Benefit No. 3:  Exercise Improves Mood

We all have mood swings, which is a natural part of being human, but did you know that a gym workout or a nice long walk can actually help improve you mood?  Physical exercise stimulates not only your body, but also your brain, releasing chemicals that may leave you feeling happier and more relaxed.  When you exercise regularly, you may also feel more confident in your appearance, which can boost self esteem and an overall sense of well-being.

Benefit No. 4:  Exercise Boosts Energy

If you find yourself feeling exhausted or unable to complete daily chores or responsibilities energetically, you may need more physical activity.  Improving muscle strength and boosting endurance, exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.  When your body works better, you have more energy to meet the demands of daily life.

Benefit No. 5:  Exercise Promotes Better Sleep

It may seem counter-intuitive, but if you are struggling to either fall asleep or stay asleep, regular exercise can help.  Because your body will be more tired, you may find you fall asleep faster and sleep deeper than you ever have before.  Although you want to avoid exercising too close to bedtime as this can actually increase your energy level, a routine of physical activity can improve your sleep immeasurably.

Benefit No. 6:  Exercise Puts the Spark Back in Your Sex Life

This is straight from the Mayo Clinic, so it must be true.  Regular physical activity can leave you feeling energized and looking better, both of which may have a positive effect on your sex life.  According to the experts, exercise “can lead to enhanced arousal for women and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.”

Benefit No. 7:  Exercise Can Be Fun

There are many ways to make exercise fun.  A hike through the woods or rowing a boat across a lake are great ways to enjoy the outdoors and engage in joyful experiences.  Use exercise to connect with family or friends in a social setting by playing a game of volleyball, going paddle boarding or skiing down the slopes.  Joining a soccer team or participating in a water aerobics class are great ways to meet new people and increase your circle of friends, while improving your health.  As the Nike slogan says, “Just Do It!” and if you find you don’t enjoy what you are doing, try something new.  You are sure to find an activity that suits your lifestyle.

Bottom line is:  Exercise is vital for health and mental well-being and Blue Cross Blue Shield of North Carolina is a proud supporter of preventive health care! As a general rule of thumb, aim for about 30 minutes of physical activity a day.  If you have specific weight loss goals in mind, you may have to exercise more, but always consult your doctor before beginning any exercise regime.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

It may be a myth that cold weather actually makes you sick, but it can negatively affect your health nonetheless.  Blue Cross Blue Shield of NC knows that being prepared and also aware of the potential dangers of cold weather induced health risks can help you stay well even when it’s not all that warm outside.  With lower temperatures comes greater potential for all kinds of health issues, from cold and flu, to increased weight gain, indoor allergies, and possibly even depression.  According to the Center for Disease Control (CDC), 5-20% of Americans are infected with flu virus each year and 200,000 are hospitalized due to complications, such as pneumonia.  Although cold weather won’t give you the flu or even the common cold, Dr. LeeAnna Lyne from Susquehanna Health Medical Group in Pennsylvania explains how cold weather affects our bodies:  “Cold weather causes decreased blood flow in the nose, ears, hands, etc., to keep the heart and brain protected.  This causes dryness and a decreased ability of the nose to filter pathogens like viruses.”  In other words, cold weather may not make you sick, but it makes you more vulnerable to becoming sick and it can also aggravate the symptoms you may already have.

Below are some good tips for staying healthy even in the coldest of temperatures:

1.  Practice cleanliness and good hygiene:  Sanitize, vaccinate, cover your mouth and wash your hands!  Avoid touching your mouth, nose and eyes as these areas are the most susceptible to dangerous pathogens.  Also, clean your house regularly with disinfectant and vacuum using a HEPA filter.  Wash clothes and bedding regularly.

2.  Dress for cold weather conditions:  Allowing your body to become too cold can stress your immune system and aggravate existing conditions.  Wear a  coat and don’t go outside with wet hair.  Dressing warmly can help prevent the risk of pneumonia, frostbite and hypothermia.

3.  Exercise regularly:  Cold, wet and rainy weather is not conducive to exercise, but maintaining a regular exercise routine is imperative.  Being stuck inside can create a recipe for weight gain, not to mention muscle atrophy and the lack of energy that accompany inactivity.  Staying fit ensures your immune system is ready for the fight should you encounter attacking viruses.

4.  Go outside anyway:  If at all possible, put on a winter coat and get outdoors.  Outdoor activity boosts physical health, not to mention increasing levels of Vitamin-D, reducing stress and improving mental health.  It may be chilly outside, but don’t let cold weather keep you from the benefits of being outdoors.  A lack of sunshine can trigger a chemical imbalance in the brain, leading to depression and Seasonal Affective Disorder (SAD).

5.  Know your limits:  Cardiac death rates increase in the cold weather months and though the reasons for this increase are not fully understood, it is believed that the physical effects of colder temperatures along with overexertion may play a key role.  Older people and people with preexisting health issues need to understand limits and be willing to ask for help. Even those in optimal health need to take more frequent breaks.

When it comes to staying healthy, colder temperatures require extra precaution.  Preventive care maintenance is something Blue Cross Blue Shield of North Carolina takes very seriously, offering preventive care coverage at 100%.  For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.