5 Common Chronic Conditions and How to Cope

1. Hypertension or high blood pre​ssure 

​Hypertension or high blood pressure is common but can become dangerous if left untreated. Learning to manage your blood pressure through a healthy lifestyle may reduce the need for medication. Start with these steps: 

• Talk to your doctor and set a personal blood pressure goal. Check your blood pressure at home and take medication as directed.
• Limit your salt intake. A sodium intake of 1,500 mg per day is considered ideal for most adults. This doesn't mean you have to skimp on flavor! Grocery stores offer more options than ever when it comes to salt-free seasonings and low-sodium options.
• Improve your diet. Experts recommend following the Dietary Approaches to Stop Hypertension (DASH) diet. Learn  about the DASH diet and get sample menus.
• Avoid tobacco and limit alcohol. If you smoke, quit. It temporarily raises your blood pressure. Drinking too much alcohol can also raise it. Limit the amount you drink. For women, that's no more than one alcoholic drink per day. For men, it's no more than two.

• Be active. Even a little exercise, such as brisk walking for 30 minutes five days a week,helps. Staying active helps lower blood pressure, control weight and reduce stress.

  

2. High cholesterol 

High cholesterol can clog blood vessels and lead to serious health problems like heart disease and stroke. To keep your cholesterol in check: 

• Know your numbers. You may have high cholesterol and not know it. It usually doesn't show symptoms. The only way to check it is at your doctor's office. Ask about your cholesterol at your next annual wellness exam and work with your doctor on a plan to lower your numbers.
• Add vegetarian[OH1]  and vegan meals to [OH2] your diet. Give meatless Monday a try! Even one day per week can make a difference. A healthy vegetarian meal can help you meet cholesterol-friendly goals like consuming healthy fats and getting more fiber.
• Avoid saturated and trans fats. Saturated fats are in red meats, whole milk, dairy products, and many prepared foods. Trans fats can be in fried foods, baked and processed foods, and margarine. Reducing the amount of these fats in your diet can help lower your cholesterol.
• Eat foods rich in omega-3 fatty acids. These healthy fats help support your overall heart health. Swap your poultry or beef for a fatty fish like mackerel or salmon. Flaxseed, chia seed, walnuts, and soybeans also offer a good dose of omega-3.
• Naturally increase your HDL, the “good" cholesterol. Lifestyle changes like losing weight, quitting smoking and aerobic exercises like walking or riding a bike five days a week can increase your good cholesterol and overall health.

3. Diabetes

​Diabetes affects more than 37 million Americans. If you're diabetic, your body can no longer make enough insulin or use the insulin it does make to control your blood sugar (blood glucose). Take these simple steps to stay on top of your diabetes:  

• Incorporate self-checks into your daily routine. Check and record your blood sugar several times per day and your feet once a day. Check your feet before you hop in the shower in the morning or when you put on your shoes. Pack your testing supplies in your lunch box or set timers on your phone. Set your medication next to your toothbrush or the coffee pot.
• Join an online or in-person support group. Connect with others who understand what you're going through. Finding a group is easy. Ask your doctor for recommendations, look on social media or check with local or national organizations.
• Build your health care team. In addition to your Primary Care Provider, you may need to work with a registered dietitian, eye doctor, endocrinologist, foot doctor, and dentist. Work with your PCP to assemble the right team for you.
• Learn how to count carbs. Counting carbs can make managing your blood sugar easier. Balancing your carb intake throughout the day helps avoid blood sugar spikes. If you take insulin, carb counting can also help you know how much you'll need at mealtime. Talk to your doctor about how many carbs you should eat to maintain your target blood sugar level.       

Get Active!​

The Centers for Disease Control and Prevention (CDC) say exercise helps lower blood sugar levels and improves insulin sensitivity. It can also improve your mood, which is important since studies show about 40% of people with diabetes have depression.

Make sure to:

• Check with your doctor before starting any fitness plan.
• Get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.
• Add two or more days of muscle-strengthening activities.
• Do what you like! If your fitness activities are a chore, you're not likely to stick with them. A brisk nature walk, a bike ride, a tennis date or a dance class can all be considered fitness activities – and they can also be considered fun!​

4. Anxiety and Depression

Anxiety and depression are two of the most common mental health issues faced by adults in the U.S. Even the little things can overwhelm you when you're depressed or anxious. To help you cope: 

• Understand your triggers. Keep note of what makes you feel anxious or depressed. This can help you better understand what situations you may need to avoid and help your doctor or mental health professional teach you techniques to handle triggers.
• Manage your stress levels. Try meditation, yoga, exercise, or another activity that takes your mind off things.
• Stay in touch. Don't isolate yourself from the people who care about you. Let them know how you feel so they can help when you're having a hard time.
• Give yourself a break. Be kind and compassionate to yourself. Don't let negative self-talk cloud your reality. Try practicing mindfulness in tough situations to gain perspective and remember to treat yourself like you'd treat a friend.
• Ask for help. If self-care and other coping techniques aren't helping, it may be time to reach out to your doctor or a mental health professional. There are many kinds of therapy and medications that can help.  

5. Asthma

Asthma causes inflammation in a person's airway resulting in difficulty breathing, coughing, and wheezing. It ranges in severity from person to person and needs to be monitored by a doctor. Most people with asthma need medication, but there are other things you can do to help manage your asthma, like:

• Clear your home of triggers. The most common are dust mites, pets and strong smells. Simple things like vacuuming frequently, using a damp rag to dust, washing your bedding in hot water weekly, and avoiding candles and air fresheners can make a difference.
• Stay away from smoke. You shouldn't smoke or be in the same space as someone who is smoking. Tobacco or any other kind of smoke can trigger asthma symptoms.
• Keep a symptom diary. It's not possible to talk to your doctor every day. Making note of your symptoms, severity and potential triggers can help your doctor determine if your asthma is under control or if they need to adjust your care plan.
• Know what to do during an asthma attack. Educate yourself on the warning signs, and always make sure your rescue inhaler is nearby. It's important to stay calm and never be afraid to ask for help if it becomes an emergency.
• Stay up to date on your vaccines. You may be at higher risk for complications from illnesses like the flu or pneumonia. Talk to your doctor about which vaccines they recommend for you. 

For a sudden or more urgent health need that isn't an emergency, an urgent care facility may be an option. Urgent care may be quicker than the emergency room and may have convenient locations with extended hours. It may cost less, too (depending on what tests or screenings you might need). 

Urgent care centers can treat sprains or strains, fractured bones (such as a finger), fever, strep throat, minor cuts, burns, or bites. These are examples and not a complete list.  

Resources for TRS-ActiveCare & TRS-Care Standard

Provider Finder®

Use our Provider Finder® to find a doctor to help you manage your chronic condition. You can search by location, gender or specialty.

• TRS-ActiveCare
• TRS-Care Standard

The Fitness Program

Join The Fitness Program to get affordable, no-contract memberships at gyms nationwide. Choose what works best for you based on location, budget or personal preference. There's even a virtual-only option!

• TRS-ActiveCare
• TRS Care Standard 

Well onTarget®

Work with a personal coach who can help you set and meet your health and wellness goals at no added cost. Wellness coaching from Well onTarget® uses credentialed health experts, including dietitians, nurses, personal trainers, and other specialists.

• TRS-ActiveCare
• TRS Care Standard

Mental Health Resources

Your mental health is just as important as your physical health. You have mental health coverage and several options to get care.

• TRS-ActiveCare
• TRS-Care Standard​

Resources for TRS-Care Medicare

24/7 Nurse Support Helps make your health decisions simple and convenient while providing:

• Quick answers to your health questions any time, anywhere
• Access to registered nurses with clinical experience​
• Information to guide your health care decisions

Call 1-877-365-7949, TTY 711, any time for health information and support — at no added cost to you. ​

Virtual Doctor Visit

See a doctor anytime using live video chat from your computer, tablet or smartphone. With Virtual Doctor Visits, you can ask questions, get a diagnosis or even get medication prescribed and have it sent to your pharmacy. All you need is a strong internet connection. Consider setting up an account with a Virtual Doctor Visit provider so you're ready when it's time to make an appointment.

Ways to access Virtual Doctor Visits:

1. On your computer, visit uhcvirtualvisits.com and click on Choose a Medical Provider

2. On your tablet or smartphone:

• Download the American Well (Amwell) app
• Download the Doctor on Demand app
• Download the Teladoc app or call 1-855-615-8335 to set up an account and request a visit by phone​