Improve your

relationship:
Tips from the
Love Lab
3 Recouping after surgery 6 Online health sites worth seeing
February 2008











C
elebrating 30 Yea
rs o
f H
e
lp
in
g
P
eople Stay Healthy
did you know?
Exercise can help strengthen your immune
system and lower your chances of catching a cold.
American Council on Exercise
Can a potassium-rich diet help lower my blood pressure?
RESEARCH HAS shown that a diet rich in potassium can lower
blood pressure, even in people whose blood pressure is normal.
Te recommended intake of potassium for healthy adults is 4,700
milligrams daily. Te American Heart Association (AHA) suggests
getting it through food sources rather than supplements.
In fact, the AHA recommends increasing potassium as part of
an overall dietary plan to control blood pressure. One such plan is
DASHbased on the Dietary Approaches to Stop Hypertension
studies. Tis diet is rich in fruits and vegetables, whole grains, low-fat
dairy products, fsh, poultry, beans, seeds and nuts. Its also low in salt,
sweets, fats and red meat.
Too much potassium, however, can be dangerous for older people,
those taking certain medications and those with kidney problems.
Before making changes in your diet or taking supplements, talk with
your doctor or pharmacist to make sure there are no concerns that your
potassium level may become too high.
intimacy in
older adults
Many seniors continue to enjoy
the physical side of relationships.
Researchers surveyed 3,005 men and
women ages 57 to 85:
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Seventy-three percent of those
ages 57 to 64 were sexually active,
compared to 53 percent of 65- to
74-year-olds and 28 percent of 75-
to 85-year-olds.
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Men and women who rated their
personal health as poor were less
likely to be sexually active.
Talk with your doctor if you have
concerns about your sex life.
New England Journal of Medicine
violence: prevailing theme in PG-13 movies
Children who watch movies rated PG-13 are exposed to a vast
amount of violence, according to a study of the 100 top-grossing
movies of 1999 and 2000. In this group of lms, 77 received
PG-13 ratings. In the PG-13 movies, researchers identied a
total of 2,251 violent actsalmost 90 percent of these lms
contained violence.
Watching violence may promote aggressive behavior, according
to the researchers. In addition, movies often make violence seem
acceptable by presenting it in a comic light or glossing over the
consequences, such as pain, injury or death.
Researchers suggest supervising childrens movie viewing
especially when violence is a known element.
Pediatrics
Potassium-
rich foods
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Bananas
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Potatoes
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Peaches
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Kidney beans
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Lima beans
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Low-fat yogurt
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Trout
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Halibut
quick takes
Questions are answered by Phyllis D. Cross, M.D., M.P.H., in conjunction
with the Taking Care medical advisory board and medical contributors.
This publication provides general information and isnt a substitute for professional health
care. Be sure to discuss with your doctor any health strategies or medical treatments.
2 FEBRUARY 2008
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TAKI NG CARE
You can be a super model
Recouping at home after surgery
are you practicing what you preach?
Smoking, heavy drinking, being inactive and overweightbetween 30
percent and 40 percent of parents model at least one risky health habit,
according to a study published by Child Trends, a nonprot group in
Washington, D.C. The study was based on government surveys of 17,419
women and 9,970 men ages 18 to 54 in communities across the United
Statesall parents with children living at home.
MOST OPERATIONS these days are done on an outpatient
basisyou go home the same day. Tat means youll be doing
most of your recovery at home. Here are some tips:
Talk with your doctor and surgeon before surgery. Tell
them about all the medicines, herbal remedies and supplements
you take. Also, ask what to expect afer your operation. Whats
normal? Whats not? When should you call with concerns?
Line up help. If youll need some assistance at home afer
surgery, make arrangements in advance.
Keep pain under control. Pain afects the whole body.
Controlling it can speed your recovery and lower your risk
of postoperative complications. Be sure to discuss pain
management with your doctor before surgery. Be honest about
any alcohol or drug usethis can afect your medication needs.
And, if you discover that your pain isnt well-managed afer
surgery, let your doctor know.
Nourish the body. Follow your doctors instructions. In
general, a healthy diet helps you heal. Try several smaller meals
throughout the day if youve lost your appetite. Unless told
otherwise, choose foods that are high in fbersuch as fresh
fruits, vegetables and whole grainsand drink at least eight
glasses of water a day.
Rest up. Its normal to be tired more than usual for a month
or so afer surgery. Your body is repairing itself. During this
time, balance rest with activity. If you have trouble sleeping,
you might need to avoid naps and cafeine and fnd ways to
relax, such as listening to music. If normal sleeping patterns
dont return within a few weeks, talk with your doctor.
Be active. Youll receive specifc instructions about how and
when to begin walking, lifing, climbing stairs and doing other
activities. Follow the advice carefully. In general, being active
helps restore strength and a positive attitude.
WHEN YOU say something to your child, does it go in one ear and out the other? It may seem
that way sometimes, but children pay closer attention to adults than most people think.
Kids learn by observing, and its powerful, says Marjorie Hogan, M.D., a pediatrician
who has appeared on Kids Healthworks on the Discovery Health Channel. If you sit
down and have a family meal each night, thats what theyre learning. If you sit in front of
the TV six hours a day and dont read a book, theyll learn from that.
So, how can you be the best role model for your child?
Dont smoke or use tobacco products, and only drink alcohol moderately
if at all. If you tell your children that drinking alcohol and smoking is bad yet
continue to do it yourself, it sends a mixed message. Moderate drinking is no more
than one drink daily for women and two drinks daily for men.
Manage stress. Try to manage the rough days as positively as possible. Do
something that helps you to relax, such as exercising or listening to music.
Make diet and exercise a family afair. Kids learn to like the foods their parents
eat. A healthful diet includes fruits, vegetables, whole grains, nuts and fsh. Instead of
watching TV afer dinner, take a walk or
go for a bike ride.
Get lost in a book. Interest your
children in books by reading to them.
Make safety a priority. Set a good
example by always buckling up in the
car, wearing a helmet when bicycling and
looking both ways before crossing streets.
And, never drive afer drinking alcohol.
As a parent, you are your childs frst
teacher. Use the opportunity to guide
your child down the right path.
at your best
TAKI NG CARE
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FEBRUARY 2008 3
SOME PEOPLE call him the Love Doctor. His institute has been
dubbed the Love Lab. But, these nicknames belie the seriousness
with which John Gottman, Ph.D., and the Relationship Research
Institute tackle the issue of marital happiness.
Why do some relationships succeed and others fail? Dr.
Gottman, an emeritus professor of psychology at the University
of Washington, has been looking for answers to that question
since 1973. Hes researched the progress of hundreds of
relationships and written scholarly papers and self-help books.
He and his wife, Julie Schwartz Gottman, Ph.D., have counseled
myriad couples in marital distress. And, they have trained
other therapists in the science of marriage counseling.
In the process, researchers at the Relationship Research
Institute have learned to predict, with more than 90 percent
accuracy, which couples will succeed and which will divorce
ofen based on snippets of conversation.
Secrets of happy relationships
Based on research, here are some of Dr. Gottmans top tips for
building a stronger relationship.
Be best friends. Te foundation of a happy marriage is
friendship with your spouse, Dr. Gottman says.
Successful couples count each other among their best
friends. Nurture that friendship with a love mapa richly
detailed, constantly updated knowledge of each others history,
hopes and fears. Love maps are about knowing your partner
and being known, Dr. Gottman says.
Repair and recover. All couples argue. But, happy couples
know how to repair the situation before the argument gets out
of control. Examples of repair attempts include:
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Switching to a diferent topic
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Defusing with humor
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Making a caring comment
Many couples with good marriages
have terrible ghts, Dr. Gottman says.
Whats important is to repair and recover.
Lessons from
the Love Lab
4 FEBRUARY 2008
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TAKI NG CARE
Many couples with good marriages have terrible fghts, says
Dr. Gottman. Whats important is to make the efort to repair
and recover.
Accentuate the positive. Dr. Gottmans work ofen includes
asking couples to argueon camera. His research shows
that happy couples make at least fve times as many positive
statements to and about each other as negative ones.
Positive statement: We laugh a lot.
Negative statement: We never have any fun.
Happy couples tend to see negative behavior as temporary:
He did that because hes under stress at work lately. Unhappy
couples tend to see negative behavior as internal: He did that
because hes a selfsh person.
Happy couples make frequent deposits to their emotional
bank account, says Dr. Gottman.
Get help early. On average, couples wait six years before
getting help for marital problems. And, since many marriages
fail in the frst seven years, that help ofen comes too late.
How do you know if your relationship is in trouble?
Dr. Gottman cites these four signs of destruction:
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Criticism
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Contempt
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Defensiveness
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Stonewalling (not actively listening or responding)
Most couples are familiar with each of them, he says. Te key
is to recognize them and the harm they doand to repair it.
How to nd help if you need it
If you think your relationship is in need of repair, talk with your
doctor. He or she can discuss the various options available to
you. Some people prefer to see a counselor of a specifc age, sex
or religious af liation. Its important to feel comfortable with any
therapist you choose, so you may want to ask for several referrals.
Quiz: How well do you
know your partner?
Is your partner also your best friend? Find out with
this quiz from the world-renowned Relationship
Research Institute, a Seattle-based facility dedicated
to creating and maintaining greater love and health
in relationships. Check only those items that are true.
__ I can name my partners best friends.
__ I know what currently causes my partner stress.
__ I can tell you some of my partners life dreams.
__ I can tell you about my partners basic philosophy
of life.
__ I can list the relatives my partner likes the least.
__ I think my partner knows me pretty well.
__ Romance denitely is still part of our relationship.
__ My partner appreciates the things I do in
this relationship.
__ When apart, I often think fondly of my partner.
__ My partner generally likes my personality.
__ Our sex life is mostly satisfying.
__ I often touch or kiss my partner affectionately.
__ I know the names of some of the people who
have been irritating my partner lately.
__ There is re and passion in this relationship.
__ At the end of the day, my partner is glad to see me.
__ My partner respects me.
__ My partner is one of my best friends.
__ We just love talking with each other.
__ My partner listens respectfully, even when
we disagree.
__ My partner usually is a great help as a problem solver.
__ We generally mesh well on basic values and life goals.
__ Both of us have inuence in our discussions.
Scoring
If you checked 15 or more, you probably have a
strong relationship.
If you checked eight to 14, your relationship has
some weak spots that need attention.
If you checked seven or less, your relationship may
be in trouble. It might be time to get help.
TAKI NG CARE
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FEBRUARY 2008 5
Surng for health information
Keep these tips in mind as you sort the good Internet sites from the bad ones
youre in charge
WOULD YOU follow health advice from a guy handing out
leafets on a street corner? Unfortunatelyas most of us have
discovereda lot of online information isnt much better
than that.
Te Internet is a rich source of health information, and
about 8 million people tap into it every day, according to
research from the Pew Research Center. But, not all sites are
created equal. Of the thousands that ofer health information,
many are out of date, unreliable or downright deceptive.
Do a site inspection
One way to help avoid inaccurate or misleading health
information is to check the Web site address. In general,
government-sponsored siteslook for .gov in the address
are dependable. Sites run by universities or medical schools
.edu sitesusually are dependable, too. So are .org sites
maintained by leading organizations that focus on teaching
and research, such as the American Heart Association or the
American Cancer Society.
Other sites that have a .org or .com address also can be
helpful, but take extra care when checking them out.
Tese questions can help you further assess Internet sites:
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Who runs it? Check the About Us link. Choose sites
developed by health professionals.
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Do they want your money? Be cautious about sites that sell a
product or ask for money.
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Does the information sound too good to be true? Be
suspicious of promises of quick and dramatic relief, secret
ingredients and cure-alls.
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How current is the information? Sites should be reviewed and
updated regularly, with the last updated date posted.
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Do you see a Health on the Net (HON) icon at the site?
HON assesses the quality of medical information on the
Internet. Accredited sites can display the HON icon.
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Is your privacy protected? If the site asks you for personal
information, it should have a privacy statement that explains
how the information will be used.
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Can you contact the site owners? Tere should be a Contact
Us page telling how to ask questions or ofer comments.
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Is there a disclaimer that says material on the site shouldnt be
substituted for advice from your doctor? Reliable online health
information has its place, but keep your doctor in the loop.
Sites worth seeing
Wondering where to start searching for online health information? Here
are some dependable sites to start with:
National Institutes of Health (www.health.nih.gov). You can search
health topics alphabetically or browse by body system, disease, symptom
or procedure.
Centers for Disease Control and Prevention (www.cdc.gov). Find information
about diseases and conditions, injury prevention, environmental health and
more. If youre planning a trip abroad, visit here rst for advice on vaccinations,
preventive medication, safe food and water practices, disease outbreaks and
where to nd emergency health care.
Food and Drug Administration (www.fda.gov). Provides information about
anything the FDA regulates,
including food, drugs, medical
devices, and the safety and
labeling of cosmetics.
healthnder.gov
(www.healthnder.gov). Here
youll nd an A-to-Z health library,
news, consumer guides, health quizzes
and a drug interaction checker.
Note: Your doctor may suggest different goals if you have a health condition.
Source: American Heart Association; National Heart, Lung, and Blood Institute
heart health
Fitness buddies
For a healthier heart, partner up
with family members or friends
EXERCISING MORE or taking of a few extra pounds for the
health of your heart is easier and more fun when you partner
with someonewhether its a friend or family member.
You and your ftness buddy can provide each other with
company and encouragement. And, along the way, youll both
improve your health.
The benets of teamwork
Consider the advantages of committing to lifestyle changes
with another person:
Its harder to make excuses. Its easy to tell yourself
youre too tired or busy to exercise. But, its harder to say it to
someone else whos ready to go work out.
Its more fun. Taking a long walk or jog may be a bit boring
on your own. But, the miles go by more quickly when theres
someone to talk with along the way.
You build bonds. Over time, youll get to know your ftness
partner better and better. Youll have someone you can confde
in and count on.
It really works. People who walk regularly with a friend
or in a group stick to their exercise routines more successfully
than those who stroll alone, according to AARP.
Tips for success
To keep your partnership running smoothly:
Aim for variety. Dont walk or run the same route every
day. And, dont do the same activity. Try bicycling or swimming
or going to the gym. Mix it up.
Plan ahead. Check your calendars and come up with days
and times that work best for exercise.
Hold each other accountable. Make sure you both stick
with the plan. Remind each other of the benefts.
Follow through. If your partner cant make it, dont opt out.
Exercise on your own that day.
Adjust as needed. Over time, a particular schedule for
getting together may not work for either of you anymore. Tere
may be changes in jobs, family or health. Stay fexible.
Blood pressure
Optimal
Below 120/80 mm Hg
Borderline high (prehypertension):
120/80 to 139/89 mm Hg*
*Any part of the number can move you into this range. For
example, a blood pressure that consistently averages 110/86 is
borderline high, and a blood pressure of 150/88 is high.
High (hypertension):
140/90 mm Hg or higher*
Fats in your blood
Total
cholesterol
Desirable: Below 200
milligrams per deciliter
(mg/dL) of blood
Borderline high:
200-239 mg/dL
High: 240 mg/dL
or higher
HDL (good)
Desirable: 60 mg/dL
or higher
Low: Less than 40 mg/dL
(men) or less than
50 mg/dL (women)
LDL (bad)
Optimal:
Below 100 mg/dL
Borderline high:
130-159 mg/dL
High: 160-189 mg/dL
Triglycerides
Normal: Below 150 mg/dL
Borderline high: 150-199 mg/dL
High: 200-499 mg/dL
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TAKI NG CARE
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FEBRUARY 2008 7
Taking Care

Helping People Stay Healthy Since 1978

M-25730
Taking Care

February 2008 | Vol. 30, No. 2

E-mail: takingcare@uhc.com
If you have an address change, send
it directly to the entity through which
you receive the newslettersuch as
your employer or health plan.
Taking Care is dedicated to helping
people have healthier lives. However,
this publication does not replace
the necessary and individualized
medical care offered by a health
care professional. Not all treatments
mentioned in Taking Care are covered
by your health plan. Please check
with your health plan regarding
covered services.
Unless otherwise noted, all models are
used for illustrative purposes only.
2008 Optum

Michael W. Rosen, M.D.

National Medical Executive,
Health Solutions Group
Joseph R. Carcione Jr., D.O.,
M.B.A.
Medical Director, Healthcare
Services, Oxford Health Plansa
UnitedHealthcare Company
Gail Borgatti Croall, M.D.
National Medical Director, Health
Care Decision Support, Optum
Phyllis D. Cross, M.D., M.P.H.
Medical Consultant, Optum
Tanise Edwards, M.D.
Medical Consultant, Optum
Cheryl Lewis, R.N.
Medical Consultant, Optum
Virginia Lund, M.A., L.P.,
C.E.A.P.
Mental Health Consultant, Optum
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Pharm.D.
Vice President, Pharmaceutical
Solutions, Health Solutions Group
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This page of your Taking Care newsletter features
examples of the kinds of questions people askas
well as the kinds of helpful answers they receive.
Is watching TV bad for my eyes?
YOUVE HEARD it before: Youll hurt your eyes if you sit too
close to the TV or read in the dark. Tese are two common
misconceptions about vision.
Teres no evidence that sitting close to the TV can harm
vision. However, for overall health and development, experts
recommend no TV for children younger than age 2 years.
Older children should be limited to no more than two hours
of screen time per day.
Reading in dim light doesnt damage eyesight either,
although it may cause eye fatigue or headaches.
Some people also are concerned about how computer
screens might afect vision. Although a computer screen wont
damage your eyes, staring at one for a long time may cause
eyestrain and fatigue. Try taking regular breaks from the
screen. You also can check into magnifcation options.
3 ways to protect your vision
Here are three tried-and-true ways to help protect your eyes:
l
Ask your eye care professional how ofen to have your eyes
checked. Finding and treating problems early may help
prevent further damage or complications.
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When youre outdoors, wear sunglasses that block at least
99 percent of the suns ultraviolet (UV) rays. Too much UV
exposure may contribute to cataracts or other eye diseases.
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Wear eye protection if your work or other activities call for it.