Download 5 Lower-Salt Food Swaps to Help Kids` Hearts

healthy kids now
Spring 2015
5 Lower-Salt Food Swaps
to Help Kids’ Hearts
W
hen it comes to children’s diets,
many parents worry the most
about extra sugar. But a new report
suggests kids also overload on salt,
or sodium.
Nine out of 10 kids and teens
consume too much sodium. In fact,
they average more than 3,200 mg
daily. That’s far more than the
2,300 mg health experts suggest.
As a result, one in six children
has prehypertension or high blood
pressure. And it’s not a problem
they’re likely to outgrow. These kids
and teens face a higher risk for heart
attack and stroke as they grow up.
Restaurant Foods Largely
to Blame
The taste for salty foods forms at a
young age. Take steps to lower sodium
intake early, and it can pay off in a
healthier heart for a lifetime.
Cutting salt isn’t as easy as hiding
the shaker, though. About threefourths of the sodium in kids’ diets
comes from packaged, processed, or
restaurant foods. For school-aged
kids, about 9 percent comes from
cafeteria plates.
Schools are doing their part. Over
the next few years, new national
standards will cut sodium in
school lunches by as much as half.
The average
child consumes
more than
3,200
milligrams daily
Meanwhile, serving fresh, whole foods
at home can lower kids’ salt intake.
Salt Savvy Swaps
Try these lower-salt choices:
1. Instead of processed chicken
nuggets, serve up fresh chicken
breast cutlets.
2. Avoid full deli sandwiches made
with cold cuts. Instead, make half
a sandwich with low-sodium
cheese, such as Swiss. Serve with
a side of veggie sticks.
3. Swap salted chips or nuts with
low-sodium or salt-free versions.
Better yet, snack on fruits or
veggies with hummus.
4. Put back the bagel and start the
day with low-fat yogurt and fruit.
5. Avoid making a frozen pizza and
opt to bake or order one with less
cheese and more veggies.
Sources: Academy of Nutrition and Dietetics, Centers for
Disease Control and Prevention, Arthritis Foundation,
U.S. Department of Agriculture, American Heart
Association, Morbidity and Mortality Weekly Report
Independence Blue Cross offers products through its subsidiaries Independence Hospital Indemnity Plan, Keystone
Health Plan East and QCC Insurance Company, and with Highmark Blue Shield – independent licensees of the Blue Cross
and Blue Shield Association. For additional information regarding the Children’s Health Insurance Program (CHIP), visit
www.chipcoverspakids.com.
Break up with excess
sodium at the American
Heart Association’s website,
www.heart.org/sodium. Take
your pledge and find quizzes, a
sodium blog, and more tools to
help you get the 411 on sodium.
LOOK INSIDE
Home Alone: Is Your
Child Ready?
3
The Most Common
Sports Injuries by Age 5
Review These Member
Wellness Guidelines
7
The New Rules for Talking with
Your Teen About Drugs and Alcohol
A
s laws loosen, teens see pot as less risky. By the time
they graduate from high school, nearly half will have
tried the drug at least once. A new survey suggests an extra
10 percent would start using pot if it became legal in
their state.
Understanding the Harms
But laws don’t change the effects of pot on young brains.
Just like alcohol, marijuana use has bad effects on teens’
lives. Recent research shows:
• Alcohol use led to regret, risky driving, and damaged
peer relationships. Pot users, on the other hand, had
more troubles at school and work. Some included
clashes with authority, and low energy.
• Even smoking pot once in a while changes brain
structure. And long-term use starting in the teen years
can lower IQ for good.
• Few teens see pot as addictive—but science suggests
otherwise. About 40 percent of teens in treatment for
drug use have withdrawal symptoms when they quit
using pot.
• The amount of THC in pot has been increasing steadily
over the past few decades. THC is the active ingredient
in marijuana.
Talking with Your Teen
Sharing these news items with your child may open the
door to a deeper talk about drug use. And these talks make
a difference, even when it doesn’t seem that way. Experts
say these positive parenting skills can help prevent drug
abuse in young people:
• Speak calmly and clearly. Provide information, then
ask questions and really listen to the answers.
• Support positive behaviors. Avoid negativity. Instead,
remind teens of their strengths and past successes.
• Set limits. Make clear rules about drug and alcohol
use. Praise your child for following them. When he or
she disobeys, always carry out the same end result.
•Watch. Know where your child is and who he or she
spends time with when you’re not around. Talk regularly
with your kid’s friends and their parents.
• Model a healthy lifestyle. Do not smoke or use alcohol
around your children. Many teens become aware of
drinking or smoking through their parents.
Watch for red flags of drug or alcohol abuse. Common
ones include new sets of friends and run-ins with teachers
or police. If you suspect your child has a problem, don’t
wait to get help. Start with your child’s regular doctor or
go directly to an addiction expert.
Sources: The American Journal of Drug and Alcohol Abuse, The Journal of Neuroscience, International Journal of Drug Policy, National Institute on Drug Abuse,
Journal of Addiction Medicine
Know How to
Access Care
After Office Hours
2
Did you know that your child’s primary care physician
(PCP) provides coverage after office hours and on
weekends? In fact, it is a requirement for all network
providers to maintain this coverage.
Although some physician offices have voice mail or
answering services that answer calls after hours, this
does not mean that your child’s physician is not available.
In most cases, you will be told when the physician will
return your call.
Home Alone: Is Your Child Ready?
D
eciding to let your child stay home alone is a process.
It requires planning, teaching, and taking a realistic
look at whether your child is ready.
The American Academy of Pediatrics warns that most
children younger than age 11 or 12 are not able to handle
emergency situations on their own. Even more important
than age, say experts, is maturity: Does your child behave
responsibly? Show good judgment? Obey the rules when
you’re not there? Is your child relaxed or nervous about
being alone?
The bottom line: Let your child stay home alone only if
you and your child are OK with the idea.
Prepare Your Child
Preparation is the key to helping your child feel safe.
Experts recommend that you arm your child
with knowledge:
• Find a babysitting or first aid course to teach your child
how to handle various situations.
• Make sure your child understands the dangers of
medicines, power tools, drugs, alcohol, cleaning products,
and inhalants. Store these items, and any weapons that
may be in the house, in a secure place.
• Install smoke and carbon monoxide detectors. Show your
child which exits are safest to use in case of fire.
• Teach your child how to use the phone in an emergency.
Make sure your child knows the emergency number for
your area, such as 911. He or she should also be able to
give directions to your house. Leave your phone number
as well as numbers of nearby friends, neighbors, or
relatives.
• Agree on the rules for using the phone, television, and
kitchen appliances; having friends visit; taking care of
pets; and eating snacks.
Talk with Your Child’s PCP
At your child’s next well checkup or even a sick visit, ask
what to do if your child is sick when the office is closed.
While going to the ER is the right choice in many cases,
there are other options for complaints or problems that you
feel are not life-threatening. Keystone Health Plan East
encourages you to call your child’s PCP when your child
is sick to make him or her aware of what is going on with
your child. The doctor knows your child’s medical history
best, and can assess your child’s condition. Based on your
child’s symptoms, the PCP may arrange to see your child
Protect Your Child
In addition to preparation, experts advise that you protect
your home-alone child by following these rules:
• Lock windows and doors when you leave.
• Tell your child never to enter your empty house if a
door is unlocked, a window is open or broken, or a
screen is ripped.
• Teach your child to keep the doors and windows locked
at all times. Your child should not let anyone come inside
without first checking with you.
• If a stranger calls or rings the doorbell, teach your child
to say only that you can’t come to the telephone or door.
• Tell your child to phone you or a neighbor every so often.
Or make these checkup calls yourself.
Finally, limit the time that your child is alone. An hour or
two may be fine, but try to avoid him or her spending long
periods of time alone.
Sources: National Crime Prevention Council, American Academy of Pediatrics, Journal
of the American Medical Association, American Academy of Child and Adolescent
Psychiatry, U.S. Consumer Product Safety Commission
for a checkup and treatment in the office or perhaps
suggest another option.
If you believe your child has an emergent or
life-threatening condition or illness, you should always
take your child to the ER for immediate evaluation and
treatment. If your child goes to the ER or is admitted
to the hospital, you should call the PCP to schedule a
follow-up visit, even if no further treatment is needed.
The PCP needs to know about an ER visit or admission
so that he or she can provide the best care for your child.
3
Tips for Safe, Healthy Road Trips
T
aking a family trip in the car for
a day or longer? Here are tips to
help your family stay safe and healthy,
as well as avoid the stress and sleepiness that can go hand-in-hand with
lengthy travel.
Before You Leave
• Prepare a first aid kit. It should
hold antacids, throat lozenges,
antiseptic cream, bandages,
antibacterial wipes, insect repellant,
sunscreen, a thermometer, and aloe
gel for sunburns. You also may
want to include decongestants
and antihistamines for allergies.
And bring enough of any prescription medication you or your child
regularly take.
• Pack an emergency kit with jumper
cables, flashlight, and flares.
Stock
up on plenty of nutritious
•
snacks and drinks to add to meal
stops. Items that don’t expire make
the best and safest road food. And
be sure to include water bottles.
Staying hydrated helps you avoid
feeling tired and light-headed.
• Check your car to see if it needs
repairs. If it does, have your car
serviced before leaving.
• Take breaks at least every two
On the Road
• Make sure everyone’s buckled up.
Babies and children should be in
appropriate car seats in the back.
Sources: U.S. Department of Health and Human
Services, Pediatrics, American Academy of Pediatrics
hours. Be sure everyone gets out of
the car to stretch and walk around.
• Rotate shifts if there’s more than
one driver. This helps ensure that
the person behind the wheel is
awake and alert.
• Remain calm while driving and
steer clear of unsafe drivers on
the road.
• Avoid driving late at night. The
hours between midnight and
6 a.m. are especially dangerous,
experts say.
• When not driving, get exercise and
eat well. Avoid having too much
caffeine. It can keep you up at
night and make you tired while
driving the following day.
Ease the Sniffles
This Allergy Season
Seasonal allergies can be difficult for
your child. They cause symptoms like
stuffy nose, coughing, and wheezing.
In spring and summer, outdoor molds
and pollen from grass and trees can
cause symptoms. In late summer,
ragweed pollens can be high and
worsen allergies for several weeks.
How You Can Offer Comfort
at Home
For many children, allergies cause
sinus problems that don’t go away.
Allergic reactions can cause swelling
and pus to build up inside these empty
areas around the nose. If your child’s
sinuses are bothering him or her, these
ideas can help:
4
• Inhale steam from a cup of
hot water.
• Apply a hot, wet towel against
your child’s face.
• Drink fluids to help thin nasal
discharge.
Dodge Allergy Triggers
Take these steps to help avoid contact
with outdoor allergens:
• Limit your child’s outdoor
activities in the early morning,
before 10 a.m. This is when pollen
levels can be high.
• If available, use an air conditioner
and keep the windows closed.
Find pollen counts for your
area at the National Allergy
Bureau website, www.aaaai.org/nab.
Sources: Asthma and Allergy Foundation of America;
National Institutes of Health, New England Journal
of Medicine, Pediatrics, American Academy of Family
Physicians
The Most Common
Sports Injuries by Age
P
laying sports is fun and good for your child. But if he or she isn’t careful, it
can be risky. Injuries can happen because of accidents, using gear the wrong
way, and not warming up. Here are the most common sports injuries among kids.
Ages 6 to 19:
In this age group, sports-related
injuries cause about 20 percent of all
injury-related emergency department
visits. Kids and teens are most likely
to suffer from strains and sprains.
After that, fractures, bruises and
scrapes, and concussions are most
common.
Ages 12 to 17:
Older kids face similar injuries
from certain team sports. The sports
that cause the most injuries among
12- to 17-year-olds include:
•Football
•Wrestling
•Basketball
•Volleyball
•Soccer
•Cheerleading
Baseball
•
• Ice hockey
Softball
•
Ages 13 to 15:
Teens ages 13 to 15 make up
37 percent of all sports-related
injuries. The largest number is
among kids ages 19 and younger.
Special Risks for Girls
Teen girls who are athletes face
special problems when it comes to
sports injuries. Girls have their teen
growth spurt at an earlier age than
boys. Therefore, they reach their adult
height earlier. Also, even after weight
training, teen girls have less upper
body strength than teen boys.
Estrogen affects a girl athlete’s
ligaments, making them more relaxed
and boosting the risk for injury. In
fact, girls are eight times more likely
than boys to injure their ACL. This is
a ligament that joins the thigh bone
to the lower leg. The ACL is especially
weak at certain times during a teen
girl’s menstrual cycle.
Physical differences in teen girls
also affect the ACL and the knee, in
general. There is less space in a teen
girl’s knee for the ACL. This puts
more stress on the ACL, making it
easier to tear. Teen girls also have
wider hips than teen boys. This width
difference puts more stress on the
knees, especially when girls land from
a jump. Teen girls’ relaxed ligaments
also make them more prone to ankle
sprains than teen boys.
Reducing Ligament Injuries
Here are a few suggestions for
female athletes:
• Strengthen leg muscles, especially
the hamstrings.
• Learn how to land properly after
jumping, with knees bent.
• Strengthen core muscles in the
trunk, hips, pelvis, abdomen,
and back.
• Warm up before starting any
activity. Take rest breaks. Cool
down and stretch after play.
Sources: Centers for Disease Control and Prevention,
Department of Health and Human Services, Safe
Kids Worldwide, National Institute of Arthritis and
Musculoskeletal and Skin Diseases, American Academy
of Orthopaedic Surgeons
Kids—Get Active
This Spring!
May is National Sports
and Fitness Month. Visit
www.good2bme.org and click
on your age group to explore
an interactive world where you
can learn how to get fit, be
strong, and stay healthy.
Your Right
to Appeal
Appeals about your child’s CHIP
benefits for medical, dental,
vision, behavioral health, or
prescription drug services should
be directed to Keystone Health
Plan East. There are two kinds of
appeals:
1. Complaints: When you
question limits or exclusions
from the “CHIP Benefits
Handbook,” a provider’s
services or network status, or
certain other nonmedically
necessary issues
2. Grievances: When you
disagree with a request denied
as experimental, cosmetic, or
not medically necessary or for
other reasons that mainly raise
medical or clinical issues
These appeals must be sent to:
Keystone Health Plan East
Member Appeals Department
P.O. Box 41820
Philadelphia, PA 19101-1820
Phone: 1-888-671-5276
Fax: 1-888-671-5274
If you have any questions
about your appeal rights,
or if you need assistance in
filing an appeal, you may
contact Customer Service
at 1-800-464-5437,
Monday through Friday
from 8 a.m. to 6 p.m.
5
Good Oral Habits Give
Teens a Reason to Smile
B
y age 13, many teens will have
28 permanent teeth. For some
teens, the idea of teeth stains, missing
teeth, and bad breath is good reason
to keep up with an oral care routine.
But teenage lifestyles can keep dental
decay knocking on their door. Why?
• Soft drinks, sports drinks, and
juice are popular among teens. But
in large amounts, they can harm
teeth. Have your teen try sipping
through straws and rinsing with
water after drinking sugary drinks.
This can help limit the sugar that
stays in the mouth.
• On-the-go lifestyles can mean
lots of snacking and less time at
home. Chewing sugar-free gum and
drinking lots of water during the
day can flush out acids that are
created by bacteria in the mouth.
• Having items that boost oral
health within easy reach can help
encourage your teen to use them.
A bathroom filled with plenty of
floss and toothpaste will keep teens
smiling bright. So will a kitchen
full of mouth-healthy snacks like
cheeses, fruits, and veggies.
• Sealants, a covered CHIP benefit,
also can help keep cavities away.
Dental sealants are clear plastic
materials applied to teeth by
a dentist. They have proven to
prevent plaque buildup on the
chewing surfaces of molars and
premolars. Check with your CHIP
dentist to discuss sealants.
With proper care and tooth-friendly
eating habits, teens’ smiles can stay
healthy for a lifetime.
Remember:
2 Visits a Year!
Remember that kids get two
dental visits a year. Visit
www.UnitedConcordia.com
for more dental health tips.
Source: United Concordia Companies, Inc.
Protect Your Child from the
Effects of Lead Poisoning
Call your child’s doctor and schedule a lead test today
Know the Facts
According to the Centers for Disease
Control and Prevention:
• A lead test is the only way to know
if your child has lead poisoning.
• You can’t tell by looking at
your child if he or she has lead
poisoning.
• Lead poisoning is caused by
swallowing or breathing lead.
• Children age 6 or younger are most
at risk for lead poisoning.
• Most children get lead poisoning
from paint and dust in homes built
before 1978.
6
• Examples of other sources of
lead poisoning may include
imported candy and candy
wrappers, glazed pots, soil, and
tap water from lead pipes.
• Lead poisoning can cause learning
disabilities and behavioral
problems.
• Lead in a child’s body can slow
growth and development, damage
hearing and speech, and make it
hard to pay attention and learn.
It is very important that parents know
the difference between lead testing
and lead screening. Please discuss the
difference with your child’s doctor
during your next office visit.
Sources: Centers for Disease Control and Prevention
Take a Few Minutes to Review the
Member Wellness Guidelines
H
ealth experts agree that one way
to help lower your child’s risk
for illness is to follow wellness habits
such as these:
• Visit your child’s health care
provider for well-care visits and
recommended health screenings.
• Make sure that immunizations
(plus flu vaccinations) are
up-to-date.
• Know your child’s medical history
and discuss it with his or her health
care provider.
Note: Wellness guidelines are always
changing. These guidelines were
current at the time of printing. Take
these screening guidelines with you
to well visits. Talk with your child’s
health care provider about what tests
or screenings he or she suggests.
Your child’s PCP will talk with you
about other screenings or tests such
as hemoglobin (the amount of iron in
the blood), diabetes, cholesterol, or
tuberculosis as needed.
Well Checkups
1.Birth to age 18 months—
you should call your baby’s PCP
before you leave the hospital or as
soon as you get home to schedule
a first well checkup. Your baby
will then be scheduled for well
checkups at ages 1 month and
2 months; after that your child
will be seen every 2 to 3 months
until he or she reaches the age of
18 months.
2.Ages 18 months to 36 months
(3 years old)—your child will
be scheduled for a visit every
6 months.
3.Ages 3 to 18 years old—
your child will be scheduled for
a visit at least once a year.
During a well checkup, your child’s
PCP may assess:
• Baby’s length, or child’s height
and weight
• Baby’s head circumference
• Development and activities
• Autism screening (checking for
changes in your child’s ability to
play and interact with others)
• How well a baby is feeding/
eating habits of older infants and
children
• Any parent questions or concerns
Beginning around ages 9 to 11, your
child will be checked for signs of
puberty or adolescence development.
Vaccinations/Immunizations
Your child will usually receive any
recommended vaccinations during
the well visit. You may need to
schedule a separate visit for the
annual flu vaccination.
For a list of recommended
vaccinations, visit www.cdc.gov/
vaccines/schedules/hcp/childadolescent.html. You may also get a
printed copy of the vaccine schedule
through your child’s PCP or by
calling the CDC at 1-800-232-4636.
Lead
Your child’s PCP may ask questions
about lead exposure at the following
visits: Ages 6 months, 9 months,
18 months, and every year between
the ages of 3 and 6.
A blood test is always done at
these ages:
• Between ages 9 months and
12 months (1 year old)
• Before age 24 months
(2 years old)
Sexually Transmitted Disease
(STD) Screenings
Your child’s PCP may talk about
sexually transmitted diseases (STDs)
during a well checkup even if your
child is not sexually active. All
sexually active girls should be tested
for chlamydia.
HIV Screening
All children ages 15 and older should
be screened. For children younger
than age 15, your child’s PCP will
decide if screening is needed.
Depression
All children ages 12 and older
should be screened. For children
younger than age 12, you and your
child’s PCP can decide if screening
is needed.
For coverage details and questions, call Customer Service at
1-800-464-5437. Please refer to your child’s CHIP benefits materials
for the terms, limits, and exclusions of coverage.
Sources: U.S. Preventive Services Task Force; Advisory Committee on Immunization Practices; American Academy of Pediatrics; National Heart, Lung, and Blood Institute;
American Cancer Society; National Osteoporosis Foundation and Specialty Consultant Review
7
PRST STD
U.S. POSTAGE
PAID
Independence Blue Cross
1901 Market Street
Philadelphia, PA 19103-1480
1-800-464-5437
www.ibx.com/chip
Independence
Blue Cross
Remember
to Renew!
We verify children’s
eligibility for CHIP once
each year. Your child’s
renewal form will be mailed
to your home every year, 90
days before the anniversary
of enrollment.
To avoid having your
child’s coverage cancelled, it
is extremely important that
you complete the renewal
form and return it to
Independence Blue Cross as
soon as possible. The sooner
you respond, the more
time there is to resolve any
questions and avoid a potential lapse in your child’s
CHIP coverage. There are
two ways to renew:
• Go to www.compass.
state.pa.us and submit
your child’s renewal
information online.
• Complete the form you
receive in the mail and
return it to Independence Blue Cross.
In all cases, you must sign
the signature page and mail
it back, along with copies
of your current income
documentation. If you are
self-employed or report tax
deductions, please be sure
to include a complete copy
of your most recent federal
tax return. If you have any
questions about the renewal
process, call Customer
Service at 1-800-464-5437.
© Copyright 2015. Articles in this newsletter are written by professional journalists or physicians who strive to present reliable,
up-to-date health information. But no publication can replace the advice of medical professionals, and readers are cautioned to
seek such help. Models are used for illustrative purposes only. 5506M (SP15)
Vision Benefits
D
id you know that your child has vision
benefits as part of CHIP coverage?
It’s important that you remember:
Emergency, preventive, and routine
vision care includes the cost of exams,
corrective lenses, frames, and medically
necessary contacts; and replacement
of broken, lost, or scratched corrective
lenses, frames, and medically necessary contacts (such replacement must
be determined medically necessary).
Your child cannot exceed two prescriptions per year, that is, the original and the
replacement.
If you have questions regarding your
child’s vision benefits or to locate a
participating provider, please call
Davis Vision at 1-888-393-2583.
Sí necesita ayuda para traducir esta información, por favor comuníquese con el departamento de servicios a miembros de Independence Blue Cross al
1-800-464-5437. Estos servicios están disponibles de lunes a viernes, de 8 a.m. a 6 p.m. Usuarios del sistema TDD deberán llamar al 215-241-2622.