Healthy Journey Trainings
We understand that maintaining good health isn’t just about being covered. It’s about making sure you are equipped with the knowledge and tools you need to lead a healthier life. That’s why we offer the chance for you to learn more about your health condition through educational training videos. These trainings are a great way to get the information you need to make informed choices about your heart health and diabetes management. You not only invest in a healthier future, but you can enjoy the added benefit of earning rewards for your commitment to your well-being.
When you complete health education trainings, you can earn rewards through our Healthy Journey Program. To help you get started, we offer the following trainings:
Diabetic Self-Management: Learning to manage your diabetes is key to healthy living. Diabetes education programs cover topics like nutrition, blood sugar control, medicine and exercise.
Braven Health Diabetes Self-Management Training
Braven Health Diabetes Self-Management Training
Transcript[Announcer] Slide 1 :
Welcome, everyone. Thank you so much for taking the time to join us today for Braven Health’s training called, “Take Control of Diabetes”. Today we will discuss practical ways to manage diabetes to help you lead your healthiest life.
Slide 2 :
Today we are going to talk about the following topics: What is diabetes?, Understanding blood sugar or blood glucose, Important screenings, Self-management skills.
We will have a knowledge check to review the information learned today, in addition to: Reviewing the sources used for this presentation and lastly, Healthy Journey Rewards.
Following this training you will be able to redeem your rewards.
Please note that this is an informational presentation designed to help you understand the disease process and is not intended to replace medical advice from your providers.
Slide 3 :
What is diabetes?
Slide 4 :
Diabetes defined, what is diabetes? Diabetes is a chronic health condition that affects how your body turns food into energy. Our bodies break down a lot of the food we eat into sugar, also known as glucose, which gives us energy to fuel our brain, heart, and muscles.
When our blood sugar goes up, it signals the pancreas to release a hormone called insulin. Insulin acts like a key opening a door as it lets the blood sugar, or glucose, into the body’s cells to be used for energy.
With diabetes, however, the body either does not make insulin or does not properly use insulin. So, what causes diabetes?
With type 1 diabetes, the exact cause is unknown; however, it is thought to be caused by an autoimmune reaction (the body attacks itself by mistake). With type 2 diabetes, it can be caused by genetics, excessive body weight, and/or lifestyle factors.
How many people have diabetes?
37.3 million people – about 11.3% percent of the U.S. population. 8.5 million people are not yet diagnosed.
Slide 5 :
Types of diabetes. There are different types of diabetes: type 1, type 2 and Gestational diabetes, which impacts pregnant women. Today we are focusing on type 1 and type 2 diabetes.
As we mentioned on the previous slide, type 1 diabetes is believed to be caused by an autoimmune reaction, causing the body to attack itself. This stops your body from making insulin. Approximately 5-10% of the people who have diabetes have type 1.
Symptoms of type 1 diabetes often develop quickly and is typically diagnosed in children, teens, and young adults. Managing type 1 diabetes includes taking insulin everyday to survive. There is no known way to prevent type 1 diabetes.
Type 2 diabetes works differently than type 1 as here the body produces insulin, but is unable to use it correctly to keep blood sugar at normal levels. The majority of people with diabetes have type 2 diabetes and this can develop at any age.
There is no cure for diabetes, but it can be prevented or delayed with healthy lifestyle changes like losing weight, eating healthy food, and being active. These lifestyle changes are also crucial to manage diabetes once diagnosed.
Slide 6 :
Understanding blood sugar also known as blood glucose.
Slide 7 :
Now that we have a good understanding of what diabetes is, we can start to talk about why it is so important to monitor things like your blood sugar, cholesterol, blood pressure, and weight. Monitoring these numbers can help delay or prevent other serious health problems from occurring such as heart disease, stroke, vision loss, kidney disease, and nerve damage.
[Text appears: Image Source: heart.org/-/media/Healthy-Living-Files/LE8-Fact-Sheets/LE8_How_to_Manage_Blood_Sugar.pdf]Let’s first talk about blood sugar, also known as blood glucose, and how it is connected to your body’s overall health. According to the American Heart Association, the first step in managing your blood sugar is understanding what makes blood sugar levels rise.
As the graphic on the screen shows, the carbohydrates and sugars in the food that we eat and drink turn into sugar or glucose, which then enters the bloodstream. We also know that insulin, when working correctly, allows glucose to enter our cells from the bloodstream, lowering blood sugar levels.
In type 2 diabetes, however, glucose builds up in the blood because the insulin is not working as it should. When this happens, blood glucose levels become too high and the cells are starved for energy, which as we mentioned, can lead to more serious health complications…let’s take a closer look at the connection between high blood sugar and your overall health.
Slide 8 :
High blood sugar and your health. According to the CDC, over time, having high blood sugar from diabetes can cause some very serious health problems. This graphic shows how uncontrolled diabetes can impact the human body.
[Text appears: Source: cdc.gov/diabetes]We know from research that trying to keep blood sugar as well controlled as possible (without blood sugar going too low or too high) is the best way to avoid potential diabetes complications. This includes issues with your eyes, mouth, heart, kidneys, and nerves in addition to other areas of your body. For example:
Eyes: Diabetes damages small blood vessels at the back of the eyes, leading to vision loss.
Mouth: Diabetes increases harmful bacteria causing cavities and gum disease.
Heart: Diabetes damages blood vessels, which can cause high blood pressure, a heart attack, or heart failure.
Kidneys: Diabetes reduces how well kidneys filter waste, leading to chronic kidney disease.
Nerves: Diabetes causes numbness or pain making it hard to do daily activities.
Some other serious effects of diabetes not listed on the slide include:
Feet: Diabetes reduces blood flow and damages nerves, making a wound more likely to get infected and harder to heal, and increasing the risk of amputation.
Ears: Diabetes affects how nerve signals travel from the inner ear to the brain, causing hearing loss.
Blood Vessels: Diabetes damages blood vessel walls decreasing blood flow.
Stomach: Diabetes damages the nerves in the stomach, which can slow or stop digestion.
Brain: Diabetes damages blood vessels in the brain, which can cause a stroke or memory loss.
Sexual Health: Diabetes damages nerves reducing blood supply, causing erectile dysfunction and vaginal dryness.
Skin: Diabetes can cause skin infections or changes to the skin such as dark patches.
The good news is, keeping your blood sugar within your target range can help delay or even prevent these problems.
Slide 9 :
Blood sugar monitoring: self-testing. Self-testing your blood sugar is an important tool to manage your day-to-day health with diabetes and can delay or prevent the long-term complications we discussed on the last slide.
[Text appears: Image Source: verywellhealth.com/how-to-use-a-glucometer-1087304]People with diabetes using insulin may need to check their blood sugar at various times like fasting, prior to meals and snacks, before bed, prior to exercise, if they suspect low blood sugar, and prior to performing important tasks such as driving.
Your health care provider will let you know how often to check your blood sugar levels. The frequency of testing usually depends on the type of diabetes you have and your treatment plan.
Remember - Regular blood sugar monitoring is the most important thing you can do to manage type 1 or type 2 diabetes.
Blood sugar tests are performed with a portable electronic device called a blood glucose meter or glucometer.
This device measures sugar levels from a small drop of blood obtained by pricking the skin of one of your fingers with a special needle (lancet). The drop of blood is then placed on a disposable test strip that the meter reads to calculate the blood sugar level.
The meter then displays the blood sugar level on the screen. Keep a log of your results to help you and your provider build a treatment plan.
Slide 10 :
Target blood glucose goals. So, what are the recommended blood glucose goals for someone with diabetes? According to the American Diabetes Association:
Before meals: 80-130mg/dl.
1 to 2 hours after meals: <180mg/dl.
It is important to note that blood glucose goals are individualized for each person as there are many factors that must be considered such as how long someone has had diabetes, age and life expectancy, or other existing health conditions. For that reason, it is important to talk to your doctor to figure out what makes sense for your lifestyle and health.
Let’s again review why it is so important to monitor your blood sugar. Remember, it provides useful information related to managing your diabetes as it can help you:
Identify whether blood sugar levels are dangerously high or low;
Monitor the effectiveness of diabetes medications;
Understand how diet and exercise affect blood sugar levels; and
Understand how other factors, such as illness or stress, can affect blood sugar levels.
Slide 11 :
Hemoglobin A1c test. We just discussed why it is so important to monitor your blood sugar at home, but there is another simple, yet very important test that helps you and your doctor monitor and manage your health with diabetes.
This is called the hemoglobin A1c test, also known as the A1c or HbA1c test. The A1c test is done in your doctor’s office or a lab using a sample of blood from either a finger stick or from your arm. You do not need to do anything special to prepare for this test such as fasting, for example.
The A1c is important because it helps your doctor get an overall picture of how well-controlled your diabetes is as it measures your average blood sugar levels over the past two to three months. It helps tell your doctor how well your treatment is working and/or how well you are following their recommendations.
We know that better control of blood sugar levels and lower A1c values lead to better long term health in people with diabetes. Lower values mean a lower risk of the health complications we previously discussed such as vision loss, nerve damage, kidney problems, and heart disease…all things we want to prevent.
While A1c targets should be individualized and discussed with your doctor, in general, the American Diabetes Association guidelines indicate that the target goal for most non-pregnant adults is less than 7 percent. Your doctor will tell you how often you should get this test as it depends on your blood sugar levels.
For example, generally, people get this test at least twice a year if they are meeting their targets and more often if they are not meeting their goals or are changing treatments. Let’s now talk about other ways to stay healthy with diabetes.
Slide 12:
Important screenings.
Slide 13:
Diabetes ABCs. While today’s training mostly focuses on understanding how your blood sugar (blood glucose) levels impact your overall health with diabetes, it is also important to talk to your doctor about how to best maintain a healthy blood pressure and cholesterol and if you are someone who smokes, how best to quit in order to prevent other problems from occurring such as stroke and heart disease.
The CDC uses a simple acronym to help people remember what numbers are important when managing diabetic health. “Know Your Diabetes ABCs” stands for your A1c, blood pressure, and cholesterol numbers – and “s” is for quitting smoking.
As we already learned, the A1c test measures your average blood sugar levels over the past two to three months to give your doctor a good understanding of how well your diabetic treatment is working. With blood pressure, we know that this is the force of blood against the walls of your blood vessels.
When your blood pressure gets too high, it can make the heart work too hard, which can lead to heart disease or a heart attack. While a healthy blood pressure for a diabetic is 140/90 or less, talk to your doctor about your goals as they can differ from person to person based on many factors.
Regarding cholesterol, there are two kinds in your blood: LDL and HDL. LDL is considered the “bad” cholesterol and after building up over time, can clog your blood vessels. HDL or “good” cholesterol helps eliminate the “bad” cholesterol from your blood vessels. Talk to your doctor about what your cholesterol numbers should be and how to best achieve and manage a healthy number.
Lastly, smoking raises your blood sugar, blood pressure, and cholesterol levels. Quitting smoking lowers your risk of heart attack, stroke, and nerve, kidney, and oral diseases. Talk to your doctor about how best to quit smoking. Now let’s take a look at some important screenings you can talk to your doctor about in order to stay healthy.
Slide 14 :
Routine diabetic screenings. An essential part of managing your diabetes is regular screenings with your doctor because as we have discussed, long-term complications can occur if diabetes is poorly controlled. Be sure you are attending your medical appointments. Ask your doctor about these important screenings:
Hemoglobin A1c - it measures blood sugar control over the last 3 months. It’s needed every 3 to 6 months.
Kidney Function Test - it checks for protein in urine to see how well the kidneys are working. It’s needed once a year.
Diabetic Retinal Eye Exam - looks for damage to the eye caused by high blood sugar - this is different than a routine eye exam. It’s needed once a year.
Foot Exam - tests for nerve damage. It’s needed every 6 months.
Dental Exam - cleaning and exam to reduce your risk for gum disease. It’s needed every 6 months.
Blood Pressure Check - checks the pressure of blood pushing against the walls of your arteries. Ask your health care team how frequently it’s needed.
Cholesterol Check - measures the amount of fat in your blood with a test called a “lipid profile”. It’s needed once a year.
If you have not yet received any of these screenings, please follow up with your doctor to schedule.
Slide 15 :
Self-management skills.
Slide 16 :
Diabetes management - Healthy eating. Now we will shift gears and discuss diabetes management and monitoring skills. Before jumping into healthy eating, let’s zoom out and discuss what happens when we eat.
Here you can see how different types of food are broken down and absorbed by the body. Carbohydrates turn 100% into glucose and it happens quickly - 1-2 hours after eating. This raises blood sugar. Protein and fat contain calories, but do not significantly raise blood glucose levels like the carbohydrates do.
Slide 17 :
Healthy eating. Living with diabetes means learning to manage your blood sugar. Making healthy food choices is the key to managing blood sugar. What you eat, how much you eat, and when you eat are all important in keeping your blood sugar (glucose) level in a healthy range (as recommended by your health care team).
[Text appears: Image Source: cdc.gov/diabetes/managing/eat-well/food-labels.html]
[Image on-screen: Sample food label]Make your calories count with nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish, and "good" fats. You can still eat your favorite foods, but may need to adjust your portion size. It is also important to read nutrition labels. Let’s take a look at the example on the slide.
1. Check the serving size first, all the numbers on this label are for 2/3-cup serving.
2. This package has 8 servings. If you eat the whole thing, you are eating 8 times the amount of calories, carbs, fat, etc., shown on the label.
3. Total carbohydrate shows you types of carbs in the food, including sugar and fiber.
4. Choose foods with more fiber, vitamins, and minerals.
5. Choose foods with lower calories, saturated fat, sodium, and added sugars. Avoid trans fat.
Choose healthy carbohydrates and eat more vegetables. Eat regularly throughout the day as this helps blood glucose stay stable. The amount of carbohydrates you can eat to stay in your target blood sugar range depends on your age, weight, activity level, and other factors.
A dietitian or a diabetes care and education specialist can help you create an eating plan that works for your unique needs and lifestyle. Check with your doctor about a diet or meal plan that is right for you.
Slide 18 :
Healthy eating with the diabetes plate method. An easy way to make sure you are getting the right balance of protein, carbs, and vegetables is to follow the Diabetes Plate Method. What is the Diabetes Plate Method? From the American Diabetes Association, the Diabetes Plate Method is a simple way to create healthy meals that can help manage blood sugar.
[Text appears: diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html]
[Image on screen: Graphic showing the Diabetes Plate Method]This method allows you to create a perfectly portioned meal with a healthy balance of vegetables, protein, and carbohydrates—without any counting, calculating, weighing, or measuring. All you need is a plate!
First, fill half your plate with non-starchy vegetables. A few examples are asparagus, broccoli or salad greens.
Second, fill one quarter of your plate with lean protein foods such as chicken or fish.
Fill one quarter of your plate with carbohydrate foods.Examples may include whole grains such as brown rice, pasta, or beans. Last, make sure to drink water or another low calorie drink such as unsweetened tea (hot or iced) or sparkling water.
Be sure to ask your doctor for the best ways to follow the Diabetes Plate Method.
Slide 19 :
Benefits of being active. Research shows that being active may help you live longer and can improve your overall quality of life. This is especially true if you have type 2 diabetes. It is one of the best things you can do to manage your weight and blood sugar levels, along with eating a good diet and taking any medicine your doctor prescribes. Regular physical activity is linked to many health benefits such as:
Lowering your blood sugar (blood glucose) and blood pressure. It can also help your body use insulin, which controls your blood sugar.
Maintaining your bone, muscle, and joint health. It burns extra body fat.
It can improve your heart and lung strength and makes heart disease and stroke less likely. It also decreases “bad” cholesterol and raises “good” cholesterol.
It can help you sleep better and improve your overall mood. It is very important to manage stress when you have diabetes as feeling frustrated and discouraged can lead you to fall back into unhealthy habits.
Like all other aspects of your diabetic management plan, make sure you talk to your doctor before starting any exercise routine. Making small changes to your routine can make a big difference.
Slide 20 :
Taking medicines. As we have emphasized throughout this training, there is good news when it comes to type 2 diabetes – There are simple steps that you can take to manage this condition and prevent further health complications.
Many people with type 2 diabetes, for example, can manage blood glucose levels with diet and exercise, alone, while others may need medicine to treat diabetes. Treating diabetes with medicines is very personalized. Each person should work with their doctor to determine what meets their needs best. Deciding what type of medicine is best for you will depend on many factors, including:
Your body's response to medication, including insulin (how long it takes insulin to be absorbed in the body and remain active in the body varies slightly from person to person).
Your own lifestyle choices - for instance, the type of food you eat, if/how much alcohol you drink, or how much exercise you get - are all factors that influence how your body processes medicine.
How willing you are to take your medication, including the need to give yourself multiple injections per day if insulin-dependent.
How frequently you are willing to check your blood sugar level.
Your age.
Your blood sugar management goals.
It is extremely important to take your medication as prescribed or you may put yourself at risk for health complications. If you experience persistent high or low blood glucose levels, contact your doctor.
Slide 21 :
Monitoring and managing your diabetes. Additional tips for successful diabetes management:
Discuss lab results with your doctor; don’t hesitate to ask questions.
Write down your results to know how you are doing and share them with your doctor.
Become educated on ways you can improve your results.
Find healthy ways to deal with stress.
Do not hesitate to ask your doctor, family, and friends for support!
Slide 22 :
Key takeaways
Understand how your blood sugar (blood glucose) and your health are connected.
Talk to your doctor about how to best manage diabetes.
Be sure to attend all recommended doctor appointments and complete diabetes screenings:
1. Get a dilated eye exam at least once a year to protect your eyesight.
2. Be sure your doctor is completing a kidney health evaluation each year.
3. Have your A1c level tested every 3 to 6 months to make sure it is in a healthy range.
Slide 23 :
Knowledge check. Now we are going to do a quick knowledge check to review some of the important information we learned today.
Slide 24 :
1. The best way to delay or prevent health problems from diabetes is to:
a) Ignore your symptoms
b) Control your blood sugar (blood glucose)
c) Stop eating carbsSlide 25 :
Answer:
b) Control your blood sugar (blood glucose)Slide 26 :
2. What are two important ways to monitor blood sugar (blood glucose) levels?
a) A1C test
b) You do not have to monitor blood sugar (blood glucose) levels
c) Self-testing your blood sugar with a glucometerSlide 27 :
Answer:
a) A1C test
c) Self-testing your blood sugar with a glucometerSlide 28 :
3. Which of the following describes the benefits of physical activity?
a) Boosts heart health
b) Lowers blood sugar, blood pressure, and cholesterol
c) Improves mood and lowers stress
d) All of the aboveSlide 29 :
Answer:
d) All of the aboveSlide 30 :
4. True or False: All people with type 2 diabetes must take medicine.
a) True
b) FalseSlide 31 :
Answer:
b) FalseSlide 32 :
5. True or False: Carbohydrates turn 100% to sugar as the body digests?
a) True
b) FalseSlide 33 :
Answer:
a) TrueSlide 34 :
Sources.
Slide 35 :
Living with a chronic health condition is difficult. Thankfully, there are many resources and tools available to help you take control of your health. The sources of information used for this presentation are shown on this slide.
[Text appears:
-American Diabetes Association: diabetes.org
-American Heart Association: heart.org
-Centers for Disease Control and Prevention: cdc.gov
-National Institute on Aging: nia.nih.gov
-National Institute of Diabetes and Digestive and Kidney Diseases: niddk.nih.gov]They include the: American Diabetes Association; American Heart Association; Centers for Disease Control and Prevention; National Institute on Aging; and National Institute of Diabetes and Digestive and Kidney Diseases.
All of these organizations provide guidance on how to manage diabetes. You will find short videos, tip sheets, and easy-to-print worksheets to track your diabetes care. Remember, always discuss any health concerns and symptoms with your doctor or health care professional. A good support system can help you reach your goals and improve your quality of life.
Slide 36 :
Healthy Journey Rewards Program. Congratulations on taking care of your health!
Slide 37 :
Now that you have completed the Diabetes Self-Management Training, you are now able to redeem your $25 reward! To get your reward, visit BravenSmartCard.com to fill out and submit a Health Screenings Attestation form.
If you need help, call Braven Health Smart Card Member Services at 1-800-688-9140 (TTY 711), weekdays, 8 a.m. to 8 p.m., Eastern Time.
Once confirmed, your rewards will be automatically loaded onto your Braven Health Smart Card. You can use your Healthy Journey Rewards at participating retailers. For an updated list of retailers, visit BravenSmartCard.com.
If you have any questions about this program, call Healthy Journey at 1-844-754-2451 (TTY 711), weekdays, 8:30 a.m. to 5 p.m., Eastern Time. Thank you so much for your time today.
Slide 38 :
[Text appears: Legal disclaimers]
[Image on screen: Braven Health logo]Healthy Heart: High blood pressure, also known as hypertension, can increase your risk of heart disease or stroke. This healthy heart training covers ways to maintain and improve your heart health.
Braven Health Healthy Heart Self-Management Training
Braven Health Healthy Heart Self-Management Training
Transcript[Announcer] Slide 1 :
Welcome to Braven Health’s Healthy Heart Self-Management Training. This training will educate you on the importance of heart health.
Slide 2 :
Today’s session will cover the following topics: What is heart disease?; What are the risks?; Self-Management Skills – these skills include healthy eating, exercise, checking blood pressure, smoking and alcohol intake, stress, and medication management;
Slide 2 :
Knowledge Check – we will complete a short 5-question assessment to test your knowledge; Sources - we will review a list of sources from which today’s training was created; Healthy Journey Rewards – following this training you will be able to redeem your rewards.
Please note that this is an informational presentation designed to help you understand the disease process and is not intended to replace medical advice from your providers.
Slide 3 :
What is heart disease?
Slide 4 :
The term “heart disease“ refers to several types of conditions that affect the heart:
Coronary Artery Disease: Restricts blood flow to the heart and other parts of the body, caused by plaque (buildup of fat and cholesterol) in the walls of the arteries. According to Centers for Disease Control and Prevention (CDC), coronary artery disease is the most common heart disease and leading cause of death for women.
In 2021, it was responsible for about 1 out of 5 deaths in females and 1 out of 4 deaths in males.
Heart Failure: Heart is too weak to pump enough blood to support other organs in the body.
Cardiac Arrest: Heart suddenly and unexpectedly stops beating, causing the blood to stop flowing to the rest of the body.
Heart Attack: Occurs when there is a loss of blood supply to the heart, often due to a blockage in a nearby artery. If blood flow is not restored quickly, it can cause the heart muscle to die.
Arrhythmia: Occurs when the electrical signals that coordinate the heart don't work properly causing the heart to beat too slow (bradycardia), too fast (tachycardia), or in an irregular way.
Did you know? Every 40 seconds, someone in the U.S. has a heart attack.
Slide 5:
Symptoms of heart disease. Heart disease can be “silent”, meaning no symptoms are experienced. However, in the case where symptoms are experienced, you may feel: Chest pain or discomfort; Upper back or neck pain; Heartburn; Nausea or vomiting; Extreme fatigue; Dizziness; Shortness of breath; Fluttering feelings in the chest (palpitations).
Slide 6 :
Cardiac arrest or heart attack - take immediate action. As you can see on the slide, the signs of cardiac arrest and heart attacks are very similar. However, there are some differences.
Signs of cardiac arrest: Collapse suddenly and lose consciousness (pass out); Gasping for air or not breathing; No response to shouting or shaking; Do not have a pulse.
Signs of heart attack: Chest pain or discomfort; Feeling weak, light-headed or faint; Pain or discomfort in the jaw, neck, or back; Pain or discomfort in one or both arms or shoulders; Shortness of breath.
If you believe you or someone else is having cardiac arrest or a heart attack, call 911 right away. If the person is unconscious, look for an automated external defibrillator (AED) and follow the device instructions for using it, and begin CPR until medical professionals arrive.
Slide 7 :
What are the risk factors for heart disease?
Slide 8 :
There are several risk factors for heart disease, such as hereditary factors, lifestyle, age, and other health conditions. Some risk factors for heart disease cannot be controlled, such as age and hereditary factors. Yet, you can take steps to lower your risk by changing the factors within your control, like lifestyle and diet.
Health conditions that increase your risk for heart disease: High blood pressure, High cholesterol, Diabetes, Obesity.
The major risk factors are: High blood pressure, High blood cholesterol, Smoking, Diabetes, Overweight and obesity, Unhealthy diet, Physical inactivity, Stress, Excessive alcohol use.
Slide 9 :
High blood pressure increases your risk for heart disease and stroke, which can lead to early death.
Blood pressure changes throughout the day based on your activities.
A blood pressure reading considered normal for most healthy adults is usually below 120/80 mmHg, which is reported as “120 over 80.”
Blood pressure measures consistently above normal may result in the diagnosis of high blood pressure (hypertension).
The only way to know if you have high blood pressure is to have a doctor or healthcare professional measure it. Measuring your blood pressure is quick and painless.
Slide 10 :
Know your numbers: cholesterol levels. Blood cholesterol is a waxy, fat-like substance made by your liver. Blood cholesterol is needed for good health. It becomes problematic if it gets too high. Dietary cholesterol is found in animal foods, such as meat, seafood, poultry, eggs, and dairy products.
[Text appears: Image Source: my.clevelandclinic.org/health/articles/11920-cholesterol-numbers-what-do-they-mean]
[Image on screen: Graphic showing cholesterol levels]Slide 11 :
We can make an impact by making healthy eating choices. It is important to know your cholesterol levels. If you do not know your levels, feel free to ask your doctor as these numbers can be obtained from routine lab work.
Self-management skills. By living a healthier lifestyle, you can reduce your risk for heart disease. In this section, you will learn how to either reduce your risk or manage your heart health.
Slide 12 :
Some of the most important ways to stay healthy include eating well, exercising, checking your blood pressure regularly, avoiding smoking and alcohol intake, reducing stress, and adhering to medications.
Slide 13 :
Healthy Eating. We will first discuss healthy eating.
Slide 14 :
Incorporating healthier food options such as fruits, vegetables, whole grains, fiber, and low sodium can help to reduce your risk for heart disease. It is best to limit foods high in sodium and sugar as well as avoid foods high in saturated fats and trans fats as they can elevate your blood pressure and cholesterol.
[Text appears: Image Source: heart.org/en/healthy-living/healthy-eating/heart-check-foods/check-for-the-heart-check-mark-infographic]Check for the “Heart-Check Mark” – this means the food item aligns with the American Heart Association criteria for heart-healthy foods. To learn more, visit heartcheck.org.
Slide 15 :
Healthy eating. Understanding the Nutrition Facts label can also help you make healthier food decisions. Paying special attention to serving size, total calories, limiting certain nutrients such as high sugars and sodium, incorporating beneficial nutrients such as calcium, iron and vitamin D as well as understanding the percentage of daily values can help.
[Text appears: Image Source: heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/making-the-most-of-the-nutrition-facts-label]
[Image on screen: Sample food label]Visit the American Heart Association website at heart.org for more information on healthy eating tips, recipes, and resources.
Slide 16 :
Exercise. Incorporating regular physical activity into your daily and weekly routine can help lower blood pressure and cholesterol levels and help maintain a healthy weight.
Exercise. Physical activity is one of the most important ways to stay healthy. Speak with your provider before starting any new exercise routines. For individuals 65 and older, it is recommended to get about 150 minutes of exercise per week.
[Text appears: Image Source: heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic]Slide 17 :
This equates to 30 minutes per day/5 days per week. Some ways to exercise include walking, biking, water aerobics, muscle strength building and balance improvement activities.
Slide 18 :
Blood pressure checks. In this next section, we will discuss the importance of blood pressure checks.
Slide 19 :
What is blood pressure? As we previously discussed, high blood pressure increases your risk for heart disease and other health problems such as heart attack and stroke. First, let’s talk more about what blood pressure is and then we will review why measuring and controlling your blood pressure are so important for your heart health.
[Text appears: Image Source: cdc.gov/bloodpressure/about.htm]Blood pressure is the force of blood pushing against your artery walls. Your arteries are the blood vessels that carry blood away from your heart to other areas of the body. It can rise and fall depending on your activity levels throughout the day.
Blood pressure is measured using two numbers. The systolic or top number in a blood pressure reading measures pressure in the arteries when your heart beats while the diastolic or bottom number measures pressure in the arteries when your heart rests between beats.
Slide 20 :
Blood pressure categories. This chart, from the American Heart Association, shows us healthy and unhealthy blood pressure ranges. You can see that a systolic or top number less than 120 over a diastolic or lower number less than 80 falls within the normal category.
[Image on screen: Blood pressure categories chart]For people who fall within the normal range, the American Heart Association recommends continuing good healthy habits such as eating a healthy diet and regular exercise.
The yellow to red categories show blood pressure levels above the normal range. The higher your blood pressure levels, the more at risk you are for serious health problems. It is important to note that many people with high blood pressure do not experience any symptoms. They may feel fine, but overtime, high blood pressure damages blood vessels increasing the risk for heart attacks, strokes, and heart disease.
That is why it is so important to monitor your blood pressure regularly. Your doctor can diagnose high blood pressure and help you decide what treatment is best for you. This may include lifestyle changes or medication, if needed.
Slide 21 :
High blood pressure complications. This diagram, from the American Heart Association, shows us how high, undetected, or uncontrolled blood pressure can lead to very serious health complications including stroke, heart failure, sexual dysfunction. vision loss, heart attack, or kidney disease or failure. Again, this is why it is so important to check your blood pressure levels.
[Text appears: Image Source: heart.org/en/health-topics/high-blood-pressure/health-threats-from-high-blood-pressure]
[Image on screen: Graphic showing high blood pressure complications]Blood pressure checks. How often should we check our blood pressure? According to the American Heart Association, blood pressure is one of the most important health screenings because it often does not have any symptoms and the only way to know if you have it is to get it measured.
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If your blood pressure falls within the normal range, the American Heart Association recommends that you get it checked at your regular health care visits or at least once per year.
If your blood pressure is above the normal range, your doctor may want to check it more frequently. Talk to your doctor about how often to check your blood pressure. The American Heart Association also recommends that people with high blood pressure monitor their blood pressure at home in addition to regular visits with their doctor.
Home monitoring is not a substitute for regular visits to your doctor. Talk to your doctor about how to monitor your blood pressure at home and which measurement device they recommend.
Lastly, the American Heart Association and CDC websites have lots of handouts to help people manage and track their blood pressure at home. These handouts also include helpful questions you can ask your doctor when discussing blood pressure.
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Smoking/Alcohol. Smoking and alcohol consumption can increase your risk for heart disease. In this next section, we will discuss the risks of smoking and alcohol intake.
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Smoking can increase your risk for heart disease, heart attack and/or stroke. It can also cause damage to the heart and blood vessels, raise blood pressure and reduce the amount of oxygen carried in the blood.
Smoking can also raise triglycerides, lower HDL (good cholesterol), thicken blood, which can result in clots, damage cells and increase plaque buildup in blood vessels. If you are a current smoker, the American Heart Association recommends 5 steps to help you quit:
1. Set your “Quit Day” and take a No Smoking or Vaping pledge.
2. Choose your method for quitting.
3. Talk with your doctor and decide if you’ll need medicines or other help to successfully quit.
4. Make a plan for your Quit Day and afterward.
5. And finally, quit tobacco for good on your Quit Day!
If you are a New Jersey resident, you may also utilize the New Jersey QUITLINE at 1-866-NJ-STOPS or NJQUITLINE.org.
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Alcohol. Excessive alcohol intake can raise blood pressure and triglycerides, which are the fatty substances in our blood. Raising of blood pressure and triglycerides can increase your risk for heart disease.
[Text appears: Image Source: niaaa.nih.gov/sites/default/files/standard-Drink-June2022.jpeg]It is recommended for women to not consume more than 1 drink per day and men no more than 2 drinks per day. In the United States, a "standard drink" or "alcoholic drink equivalent" is any drink containing 14 grams or about 0.6 fluid ounces of “pure” ethanol.
As shown in the illustration, this amount is found in 12 ounces of regular beer (with 5% alcohol), 5 ounces of table wine (with 12% alcohol), or 1.5 ounces of 80-proof distilled spirits (with 40% alcohol).
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Stress management. Stress can negatively impact the body and cause lasting health-related issues, which can affect the heart and other important organs.
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Stress. Everyone experiences and reacts to stress in different ways. The amount of stress one experiences can have negative impacts on their heart and other vital parts of the body. Stress can cause us to participate in unhealthy habits such as smoking, poor diets, overeating, lack of exercise, and not adhering to medications.
It can also reduce your energy levels, affect your sleep routines, and change your moods. Chronic stress can ultimately lead to high blood pressure, which can cause heart disease, heart attack and/or stroke.
There are ways in which we can manage our stress levels. Some ways that can help to reduce stress include incorporating healthy habits into our daily/weekly routines such as regular physical activity, spending time with family and friends, better sleep routines, practicing relaxation techniques as well as finding hobbies that can aid in a healthier mindset.
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Medication management. Now we will discuss the importance of adhering to prescribed medications.
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Medication management: blood pressure. Many people need to take medicine in addition to making lifestyle changes to help keep their blood pressure at healthy levels. If you are placed on medication to address high blood pressure, it is important that you take the medication exactly as prescribed.
Again, if you experience any side effects from the medications, speak with your doctor and they will discuss possible options with you. DO NOT stop taking your medication without talking to your doctor or healthcare team first.
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Medication Management: Statin Therapy
Your doctor may prescribe a statin medication to reduce the risk of and/or manage heart disease.
Statins are a class of drugs that lower blood cholesterol.
If you have been diagnosed with heart disease and placed on a statin medication, it is important that you take it as directed.
If you experience any side effects from medication, speak with your doctor to discuss options.
DO NOT stop taking medication without talking to your doctor or healthcare team first.
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Knowledge check. Now that we have completed today’s agenda, it is time to check your knowledge.
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1. Heart disease can be “__________”, meaning no symptoms are experienced.
a) Silent
b) Unsafe
c) NoticeableSlide 33 :
Answer:
a) SilentSlide 34 :
2. The first action you should take if you believe someone is having a heart attack or is experiencing cardiac arrest is to call 911.
a) True
b) FalseSlide 35 :
Answer:
a) TrueSlide 36 :
3. For individuals 65 and older, it is recommended to get about how many minutes of exercise per day?
a) 25 minutes
b) 30 minutes
c) 45 minutesSlide 37 :
Answer:
b) 30 minutesSlide 38 :
4. If you are placed on medication to address a heart-related condition or high blood pressure, it is important that you take the medication exactly as prescribed.
a) True
b) FalseSlide 39 :
Answer:
a) TrueSlide 40 :
5. A blood pressure measurement or check is one of the most important health screenings because:
a) It is the right thing to do.
b) It helps improve sleep.
c) High blood pressure often does not have any symptoms and the only way to know if you have it is to get it measured.Slide 41 :
Answer:
c) High blood pressure often does not have any symptoms and the only way to know if you have it is to get it measured.Slide 42 :
Sources
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Thank you for participating in today’s Healthy Heart Self-Management Training and for taking an important step towards living a heart healthy life. Thankfully, there are many resources and tools available to help you take control of your health. The sources of information used for this presentation are shown on this slide.
[Text appears:
-American Heart Association: heart.org
-Centers for Disease Control and Prevention: cdc.gov
-National Committee for Quality Assurance: ncqa.org
-National Institute on Alcohol Abuse and Alcoholism: niaaa.nih.gov]They include the: American Heart Association; Centers for Disease Control and Prevention; National Committee for Quality Assurance; National Institute on Alcohol Abuse and Alcoholism.
All of these organizations provide guidance on how to live a heart healthy life. Remember, always discuss any health concerns and symptoms with your doctor or health care professional. A good support system can help you reach your goals and improve your quality of life.
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Healthy Journey Rewards Program. Congratulations on taking care of your health!
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Now that you have completed the Healthy Heart Self-Management Training, you are now able to redeem your $25 reward! To get your reward, visit BravenSmartCard.com to fill out and submit a Health Screenings Attestation form.
If you need help, call Braven Health Smart Card Member Services at 1-800-688-9140 (TTY 711), weekdays, 8 a.m. to 8 p.m., Eastern Time.
Once confirmed, your rewards will be automatically loaded onto your Braven Health Smart Card. You can use your Healthy Journey Rewards at participating retailers. For an updated list of retailers, visit BravenSmartCard.com.
If you have any questions about this program, call Healthy Journey at 1-844-754-2451 (TTY 711), weekdays, 8:30 a.m. to 5 p.m., Eastern Time.
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[Text appears: Legal disclaimers]
[Image on screen: Braven Health logo]
If you find another training about heart health or diabetes management, let us know. We want you to do what works best for you. You’re not limited to these two videos to earn rewards.
You can earn $25 for completing one heart health training and $25 for completing one diabetes self-management training.