Biometrics Incentive

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2022 Benefit Year

Know Your Numbers

You cannot manage what you do not measure, which is why knowing your risk iscritical to preventing cardiovascular disease, diabetes, and cancer.

Knowing your risk starts with knowing your numbers.

While getting tested for your current numbers might be challenging due toCOVID-19, you can still learn about your blood pressure, cholesterol, blood sugar,and BMI (Body Mass Index). Last year, we learned what these measurementsmean for your health and how to improve them. This year we will dig deeper.

In the next slides we will review—

What happens when these numbers are left undetected or untreated,

Behavior modification (diet, exercise, stress management, and sleep), and

Wellness resources available to you as an MCPS employee.

Module 1: Blood Pressure

High Blood Pressure: Left Undetected

High blood pressure (also referred to as HBP or hypertension) is when your

blood pressure, the force of blood flowing through your blood vessels, is

consistently too high.

Left undetected or uncontrolled, high blood pressure can lead to—

Heart attack

Stroke

Heart failure

Kidney disease

Vision loss

Sexual dysfunction

Peripheral artery disease

Source: American Heart Association

Nearly half of American adults

have high blood pressure.

Review this Hypertension Guideline Toolkit

Blood Pressure Measurements:

The only way to find out if you have high blood pressure is to have your blood

pressure measured.

What can effect your blood pressure

reading?

• Alcohol

• Antidepressants

• Caffeine

• Corticosteroids

• Decongestants

• NSAIDS

Visit the American Heart Association’s

(AMA) Blood Pressure Toolkit to help

easily identify potential blood pressure

raisers.

Use the AMA’s Check. Change.

Control.® Tracker, a free online tool

to help you track and monitor your

blood pressure.Source: American Heart Association

How to Manage High Blood Pressure (Diet) Eat a well balanced diet that is low in

sodium (DASH Diet).

Aim to eat a diet rich in—

Fruits

Vegetables

Whole grains

Low-fat dairy products

Skinless poultry and fish

Nuts and legumes

Limit—

Saturated and trans fats

Red meats

Sweets and sugar-sweetened beverages

Source: American Heart Association

1/4 teaspoon salt = 575 mg sodium

1/2 teaspoon salt = 1,150 mg sodium

3/4 teaspoon salt = 1,725 mg sodium

1 teaspoon salt = 2,300 mg sodium

Understanding Food Labels: Knowing how to read labels can help you steer clear of high sodium

foods.

ALWAYS start by

looking at the

serving size.

Many packages

contain more

than 1 serving,

which means

excessive

sodium,

calories, etc.

How to Manage High Blood Pressure (Exercise):Physical activity not only helps you lower your blood pressure, but it also can help

you manage your weight, strengthen your heart, and lower your stress level.

Getting regular activity can be heart healthy if you follow these steps:

150 minutes of moderate intense activity per week (within your target heart rate zone).

Set a goal of 30 minutes a day, 5 days/week.

Include stretching, flexibility, and balance exercises.

Include muscle strengthening exercises 2x/week.

Some tips to get you moving!

Do not be afraid to start (begin with 2 minutes per day).

Find something you really enjoy.

Make it social (walk with friends, etc.).

Source: American Heart Association

How to Manage High Blood Pressure (Stress Management):

Source: American Heart Association

With increasing demands, stress management is a life skill and a lifesaver. While the

link between stress and high blood pressure is still being studied, stress is known to

contribute to risk factors like a poor diet and excessive alcohol consumption.

Give yourself enough time to get things done. Time management is essential for managing

stress.

Learn to say “no” and try not to over-promise.

Know your stress triggers including people and situations.

Spend time developing nurturing and supportive relationships.

Practice gratitude.

How to Manage High Blood Pressure (Sleep):

Great sleep could be

the key to unlocking a

healthier you.

The amount and quality

of sleep can influence

your eating habits,

mood, and more, which

can contribute to high

blood pressure.

Module 2: Cholesterol

High Cholesterol: Left Undetected

Cholesterol is a waxy substance. It is

not inherently “bad.” In fact, your

body needs it to build cells.

Too much of the bad kind, or not enough

of the good kind, increases the risk that

cholesterol will slowly build up in the

inner walls of the arteries that feed the

heart and brain.

Cholesterol can join with other

substances to form a thick, hard deposit

on the inside of the arteries.

This can narrow the arteries and make

them less flexible—a condition known

as atherosclerosis. If a blood clot forms

and blocks one of these narrowed arteries,

a heart attack or stroke can result.

Source: American Heart Association

How to Manage High Cholesterol (Cooking Meat and Fish):

The simple cooking tips below will help you prepare tasty, heart-healthy meals that could help improve your cholesterol levels by reducing excess saturated fat and trans fat.

Reduce saturated fats in meats by—

Selecting lean cuts of meat (round, chuck, or sirloin);

Selecting learn/extra lean ground beef;

Trimming visible fat before cooking; and

Broiling rather than pan frying.

Poultry

Choose chicken and turkey over duck.

Chose white meat.

Remove the skin from chicken/turkey first.

Source: Cleveland Clinic, American Heart Association

www.heart.org/cholesterol

Limit Processed Meats

This includes sausage, bologna,

salami and hot dogs.

Many processed meats—even those

with “reduced fat” labels—are high

in calories and saturated fat. Such

foods are often high in sodium,

too. Read labels carefully and eat

processed meats only occasionally.

Eat More Fish!

It is low in saturated fat.

Choose salmon, trout, and herring,

which are high in Omega 3 fatty

acids.

Prepare fish by baking, broiling, or

grilling.

How to Manage High Cholesterol (Cooking):

Try meatless meals featuring

vegetables such as—

Eggplant lasagna

Portobello mushroom burger

Cook vegetables the heart healthy

way.

Cook fresh or frozen vegetables

with 1-2 teaspoons of vegetable oil

in a skillet over low heat

Add herbs and spices.

Avoid heavy sauces or high sodium

seasoning packets

Source: American Heart Association

Use liquid vegetable oil in place of

solid fats.

Use olive, sunflower, or safflower

oil instead of butter, lard or

shortening.

Puree fruits and vegetables for

baking.

Pureed fruits can be used in place

of oils in baked goods

Chose low fat dairy or low fat, low

sodium cheese in recipes that call

for dairy.

Serve whole fruit and avoid juices.

How to Manage High Cholesterol (Plant-based):

Beans and Legumes—

Are high in minerals, protein, and

fiber without saturated fat;

Help you to feel fuller longer;

Can be added to meals to reap

benefits

Eat with whole grain tortilla or pita

Add to soup, salad, or pasta dish

Pair hummus or dips with cut

veggies;

Should be drained in a colander and

rinsed with water since canned

beans can be high in sodium.

Source: American Heart Association

Removing meat does not mean you are

removing protein:

Tofu, quinoa, mushrooms, lentils, beans, and legumes can all be filling without unhealthy fats.

Vegetable sources have protein as well.

Artichokes, asparagus, broccoli, brussels sprouts, sweet potatoes, peppers, spinach etc.

Be wary of vegetarian or vegan “junk food.”

Highly processed meat substitute

Focus on high-quality, nutrient dense, plant-based foods.

How to Manage High Cholesterol (Exercise):

Exercise and HDL (Good

Cholesterol)

A sedentary lifestyle lowers HDL

cholesterol. Less HDL means less

good cholesterol to remove the bad

cholesterol from arteries.

Aim for 150 minutes of moderate

intensity aerobic exercise per

week.

Set a goal of 30 minutes per day, 5

days per week.

You can start with a 2-minute walk

and build up!

Source: American Heart Association

How to Manage High Cholesterol (Sleep):

Studies show that too little sleep leads to unhealthy cholesterol levels.

Sleeping less than 5 hours per night leads to:

Increased triglycerides (fat in blood),

Increased LDL (“bad” cholesterol), and

Decreased HDL (“good” cholesterol).

Some of the people with poor sleep habits also engaged in other activities that might have heightened their risk, like smoking, poor diet, or low levels of exercise.

Source: American Heart Association, Journal of Cardiovascular Nursing

Module 3: Blood Sugar

Diabetes: Left Untreated

When your body breaks down food,

your blood sugar level rises. Your

cells use a hormone called insulin

to take the sugar (glucose) in the

bloodstream and use it for energy.

When your body does not produce

enough insulin and/or does not

efficiently use the insulin it

produces, sugar levels rise in the

bloodstream. As a result—

High blood sugar levels may cause

damage to eyes, kidneys, nerves,

or heart.

Source: American Heart Association, American Diabetes Association

Diabetes is a major risk factor for

stroke and heart disease.

Visit www.heart.org/diabetes

for more resources.

Left Untreated/Complications

Neuropathy/nerve damage

Skin infections/skin disorders

Glaucoma, cataracts, eye disorders

Kidney disease

Foot complications (from

neuropathy)

How to Manage Diabetes (Weight loss):

Being overweight impacts more than just your risk of developing Type 2 diabetes.

Losing just 10 percent of your body weight can lower all unhealthy numbers.

Small steps

Set realistic goals and don’t let setbacks throw you off course.

Keep a journal of your food and drink, including serving size. Track your exercise as well.

Join a support group or determine which friends/family members will offer most support.

Source: American Heart Association

How to Manage Diabetes (Diet):Diabetes Plate

This method helps create perfectly

portioned meals with a healthy

balance of vegetables, proteins,

and carbohydrates:

Source: American Heart Association

Start with a 9-inch plate.

Fill half with non-starchy

vegetables.

Lower in carbohydrates, higher in

vitamin/mineral, and fiber

Broccoli, asparagus, carrots, etc.

Fill ¼ with lean proteins.

Fish, chicken, lean meat, soy

Beans/legumes tend to be high in

carbohydrates.

Fill ¼ plate with healthy

carbohydrates.

Brown rice, quinoa, butternut

squash, green peas, fruits

How to Manage Diabetes (Lifestyle):

Quit smoking

Diabetics are 2-4 times more likely to

suffer a heart attack or stroke.

Adding in smoking multiplies this risk.

Smoking can:

Decrease good cholesterol

Raise blood pressure

Increase blood clot risk

Raise blood sugar levels

Ready to quit?

https://www.heart.org/en/healthy-

living/healthy-lifestyle/quit-smoking-tobacco

Source: American Heart Association

Exercise

How to Manage Diabetes (Lifestyle):

Stress

When we are stressed, our cortisol

levels rise.

Sustained levels of cortisol make

controlling blood sugar difficult.

Therefore stress management is

essential in preventing and living

with diabetes.

Source: American Heart Association

Sleep

Benefits of good sleep—

Healing and repair of cells, tissues,

blood vessels

Improved mood, memory, brain

function, alertness, problem

solving

Less risk of chronic disease

When we are tired, we seek sweet

foods/beverages to give us energy.

Module 4: Body Mass Index

Body Mass Index: Obesity left untreated

Body Mass Index (BMI) is an indicator of the amount of body fat for most people. It is used as a screening tool to identify whether an adult is at a healthy weight.

Obesity is now recognized as a major, independent risk factor for heart disease (high blood pressure, diabetes, high cholesterol, metabolic syndrome).

Stroke

Gallbladder disease

Osteoarthritis

If you are overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off.

Source: American Heart Association, NHLBI, NIDDK

How to Manage BMI (Lifestyle):

Set Realistic Goals

Know where you are starting and

set SMART (Specific, Measurable,

Attainable, Relevant, Time-based)

goals

Understand how much and why you

eat

Use a food diary or tracking app.

Be mindful of eating habits.

Be aware of roadblocks and

excuses.

Source: American Heart Association

Make smart choices

Make smart food choices and

simple substitutions.

Discover healthy snacks and pair

fiber/protein to keep you fuller

longer

Manage Portion Sizes

Learn the difference between a

portion (what is served) and a

proper serving.

How to Manage BMI (Sleep):

A lack of sleep may—

Increase your desire to eat higher calorie foods

Decrease your ability to resist them

When you are sleep deprived—

Your body responds by making more ghrelin, and less leptin (your appetite hormones) causing you to overeat.

A vicious cycle—

Inadequate sleep is associated with an increased risk for obesity, and obesity may lead to reduced sleep quality.

Source: American Heart Association

Module 5: Medical Plan Resources

MCPS Medial Plan ResourcesCarefirst and Kaiser Permanente offer free health education and wellness resources to

their members. Visit CareFirst or Kaiser Permanente to access the resources listed below.

Carefirst

Health Coaching

Video Visits

Scaleback Lifestyle Change Program

Trackers

Personalized health challenges

Inspirations and Relax 360:

Meditation and Mindfulness

Real Age Test

Financial Well-Being

Behavioral health support

Discounts

Kaiser Permanente

Healthy Lifestyle Programs

Health Coaching

Health and Wellness Classes

Discounts

Natural Medicine Database

Videos and Podcasts

Interactive Tools and Calculators

Pedometer App

Calm App

Video Visits

Module 6: Employee Assistance

MCPS Employee AssistanceMCPS values your health and wellness and encourages you to make your health and well-being a

priority. MCPS offers many resources to help support your physical, emotional, social,

intellectual, and financial health. Search Well Aware or EAP from the MCPS main web page.

Well Aware (Employee Wellness Program)

Well Aware offers support to decrease the risk of disease, encourage behavior change, and enhance your quality of life.

Monthly seminars/webinars

Exercise and stress management classes

Physical activity challenges

Awareness events

Behavior change classes (weight management, diabetes, tobacco cessation)

Toolbox filled with resources!

EAP (Employee Assistance Program)

The MCPS Employee Assistance Program(EAP) is available to support the emotional well-being of you and your family members.

No-cost counseling

Grief and loss

Alcohol and drug abuse

Depression/anxiety

Dispute resolution

Crisis intervention

Be Well 365 for Staff:

MCPS has launched a well-being website for employees:

Be Well 365. This online resource is a one-stop shop where

employees can get information to help them navigate and

balance their work, home, personal, and community life,

with an emphasis on staff well-being and self-care. The

last year or so has been a challenging one for all of us, and

MCPS is committed to ensuring that our staff members stay

safe and feel supported.