Presbyterian Health Plan, Inc. P.O. Box 27489 Albuquerque, NM 87125-7489 www.phs.org Important plan information TC Standard U.S. Postage PAID Presbyterian Health Plan INSIDE Give your brain a boost 6 How to spring clean — safely 10 Your Spring 2025 for Turquoise Care members En español: Si usted desea obtener este boletín en español, llame al (505) 923-5200 o al 1-888-977-2333. Is it an allergy or a cold? An allergy can feel like a common cold. But allergy symptoms usually last longer. They include: Runny or stuffy nose Itchy eyes Coughing Sneezing Feeling tired How do allergies develop? An allergen is something you’re sensitive to, like dust or pet hair. When you breathe it in, your immune system reacts. Then you have symptoms. Try these tips for relief: • Keep your windows closed when the pollen count is high. • Use air conditioning in your home and car. • Stay indoors as much as possible. • Wash your sheets and pillowcases often. • Use a dehumidifier at home. Empty and clean it often. • Wash your hands after petting animals. • Shower and change your clothes after spending time outside. • Wear an N95 mask when working in the yard. When to get help Medicine might help. If not, you may need to see your primary care provider (PCP). They may want you to try immunotherapy. This can work well for severe allergies. First, the provider will do tests to learn what you are allergic to. Then they may give you shots. The shots help you build tolerance to allergens. You could receive shots for three to five years. Your symptoms may get better or go away. Source: American College of Allergy, Asthma & Immunology
2 Spring is a great time to reset your diet. Try adding nutrient-rich foods that can help improve your well-being. Superfoods are high in nutrients and low in calories. They are typically rich in fiber, antioxidants, vitamins, minerals, and protein. They are also low in fat, cholesterol, and sodium. Here are some tips for adding these spring superfoods into your diet. Make a fresh start with spring superfoods Path for Wellness Prevention Program Get personalized support to improve your health through food and lifestyle activities when you join the Path for Wellness Prevention Program. This program offers healthy weight management and diabetes prevention to eligible Presbyterian Turquoise Care members at no cost. It is designed to help members: • Build healthy habits • Lose or manage weight • Be more active • Reduce their risk of Type 2 diabetes It’s easy and fun to participate — the program is available online or by phone. The classes are also available in Spanish. To learn more about the program and get more information about how to sign up: Visit www.phs.org/ preventionprogram or call 1-855-249-8587. + Roast them. Roasting vegetables like asparagus or sweet potatoes will bring out their natural sweetness and add flavor to your meals. Roast them with a little olive oil and seasoning for a delicious and healthy side dish. + Mix them into main dishes. Add superfoods like peas and kale to stir-fries and pasta for a nutrient-dense twist. + Add them to salads. Adding superfoods like blueberries, radishes, and beets into a salad can add flavor and texture and boost its nutritional content. + Blend them into smoothies. Add superfoods such as spinach, avocados, and plain Greek yogurt to a smoothie for breakfast or a snack. This packs your favorite smoothie recipe with extra nutrients.
www.phs.org/Medicaid 3 Presbyterian’s translation and interpretation services Communication is important to you and to us. That’s why we offer translation services if you need them. We want to make sure you have the information in the language or format you use so you can take charge of your own healthcare. We have bilingual staff and certified translator services if you want to use these services. These services are available to help you talk with providers, nurses, and caregivers; learn about your health plan; and much more. Our translation and interpretation services include: • Language translation • Written materials translation •Telephonic interpreters •In-person interpreters •American Sign Language interpreters •Video remote interpreters It’s easy to request these services. Call the Presbyterian Customer Service Center at the number on your Presbyterian member ID card. Presbyterian’s virtual care makes getting care easy from anywhere in New Mexico Virtual care (telehealth) is an easy way to access healthcare in New Mexico. You can get care that works for your schedule. Talk with a provider over video when it’s convenient for you. With Virtual Primary Care, you can establish and build a relationship with a provider online, just as you would in person. Use Virtual Primary Care for: Visit www.phs.org/virtualcare to make an appointment and learn about all of our virtual care options. Preventive and general care to help with your long-term health Diagnosis and management of chronic conditions Medication management and review Prescription orders and refills, including birth control Lab and radiology orders Referrals to specialists and in-person primary care, when necessary Use Virtual Urgent Care to get care for minor illnesses and injuries from home. You will share your symptoms with a provider and get a care plan. You can be seen for many urgent issues, such as: Coughs and colds Allergies and sinus issues Heartburn or acid reflux Migraines and headaches Female bladder and yeast infections Sprains and strains
4 Have you exercised today? Regular physical activity is one of the best things you can do to boost your physical health. Research shows that being active has major benefits, such as: • Lower rates of obesity • Decreased risk of many chronic conditions • Stronger bones • Better memory, attention span, and thinking ability • Lower risk of depression and anxiety • Less stress • Improved sleep Pump it up Consider cardio activities, which get your heart pumping faster. During moderate-intensity activity, you should be able to have a conversation, although it might take some effort. Examples include: • Brisk walking • Dancing • Cycling slowly • Yard work Any level of activity is better than being still. But to reap the most benefit, experts recommend that adults aim for: • Moderate-intensity aerobic activity for at least 150 minutes every week. For example, that could be 30 minutes a day, five days a week. • Moderate-intensity muscle-building exercises at least two days a week. That may seem like a lot of exercise. But the good news is you don’t have to do it for 30 minutes or more at one time. You can break it into smaller chunks that work for your schedule. How much activity do you need? active How to stay
www.phs.org/Medicaid 5 Make an appointment Speak to your provider before starting strenuous activity. Do what feels right If you aren’t used to having an active lifestyle, begin slowly. Do what’s right for your current fitness level. Brisk walking is a great start. It’s free, and all you need is a good pair of walking shoes. As the weather warms up, it is a great time to get outside for a walk. Over time, push yourself more and work new activities into your routine. Above all, find something you enjoy. It will help you keep up the routine and work harder. Sources: American Heart Association; Centers for Disease Control and Prevention Muscle-building exercises should focus on all the major muscle groups, like arms, shoulders, chest, back, abdomen, and legs. Try: • Lifting weights • Using a resistance band • Squats, situps, and pushups In general, do eight to 12 of each exercise. That’s one set. Gradually increase your workout to two or three sets of each activity. Build your strength
6 Give your brain a boost with gratitude Some days, it’s really hard to stay positive. Between current events, problems at work, and day-to-day tensions with family and friends, it’s no wonder we sometimes feel stressed and overwhelmed. There’s a good reason our brains notice and remember the bad things that happen. It’s a survival skill. But negativity can build up and feed on itself, causing us unneeded stress and sadness. Luckily, there are simple things you can do to cultivate more positivity in your life.
www.phs.org/Medicaid 7 Retrain your brain Did you know that people who track what they are grateful for at least once a week are more upbeat and have fewer complaints than others? See for yourself! Here are a few easy gratitude habits that can help you be more positive and feel better about your life: Keep a gratitude journal. Writing down what you’re grateful for can make you feel happier. It can help you feel more connected to others and genuinely appreciative. It doesn’t have to be complicated. Just jot down a few of the blessings — big or small — in your life today. Nothing come to mind? You can also reflect on the events and people who’ve made a positive difference in your life in the past. Write a thank-you letter. This is such a gift to a person who really helped you — and to yourself. Write about what they did, how it affected you, and what it still means to you. Reading it out loud to them can deliver an even more dramatic boost in happiness, research says. Share the good news. When something great happens in your life, don’t keep it to yourself. You’ll enjoy it even more when you tell other people. Bring it home. Over dinner, try asking, “What went well for you today?” Or start a new birthday tradition where you each say something you appreciate and admire about the person who’s celebrating another year. Real change If you feel stuck in negative thought patterns, just remember: Your brain is able to change. And that’s something to be grateful for too. Presbyterian Health Plan also has services to help you with your mental well-being. Talking to a professional can be a good way to lighten your mental load. Go to www.phs.org/virtualcare to schedule a virtual behavioral health visit, or call the number on the back of your member ID card for help finding a behavioral health provider. If you or a loved one is having an emergency or any kind of emotional crisis, mental health issue, or substance use concern, you can find help 24 hours a day, seven days a week. Please do one of these things to get help right away: • Call or text the New Mexico Crisis and Access Line (NMCAL) at 988, or chat online at www.988lifeline.org/chat. • Go to the nearest emergency facility. • Call 911. Sources: American Academy of Pediatrics; HelpGuide; Mental Health America
8 The importance of If you have children, it’s important to take them to regular well-child visits. These visits, also called physical exams or checkups, help you understand your child’s growth and development. They also help keep your child healthy and safe. When it comes to choosing a provider for your child’s checkups, you have options. Pediatricians are doctors who have specialized training in caring for children. But a family doctor also can provide quality well-child visits. These providers care for patients at all stages of life, from childhood through old age. How often will my child need well-child visits? During the first few years of life, your child grows rapidly and will need frequent checkups. Here are the ages at which your child needs to see the provider: • 1 week • 1 month • 2 months • 4 months • 6 months • 9 months • 12 months • 15 months • 18 months • 2 years • 2½ years Between ages 3 and 21, your child may need an annual well-child visit — ask your provider when they want to see your child next. ? Why does my child need well-child visits? These checkups offer many advantages. Growth and development. At each visit, the provider will give your child a physical exam. They will measure your child’s height and weight, listen to their heartbeat and lungs, and perform simple tests to understand how your child is growing and if their development is within a normal range for their age. The doctor will talk about your child’s stages of physical and social development, which are called developmental milestones. Prevention. Your child needs immunizations to protect them against serious illnesses. In addition to these immunizations, you and your provider will discuss ways to make sure your child is safe at home and at school. Answers to your questions. Well-child visits are an ideal time for you to bring up questions or concerns. For example, you may want to know if your child is eating the right foods or getting adequate sleep. Jot down your top questions and bring them with you. Make notes during the visit, and review them when you get home. If your child has had major changes in their life, such as a new sibling or a new school, be sure to mention them during the checkup.
www.phs.org/Medicaid 9 well-child visits Preventive health guidelines to remember Focusing on preventive health is vital for staying healthy. Help prevent illness for you and your family by following guidelines that include: •Regular checkups •Screening tests •Shots based on age Talk with your provider about what preventive care fits your needs. You can find more information in your member handbook or by visiting www.phs.org/ tools-resources. Sources: American Academy of Family Physicians; American Academy of Pediatrics; U.S. Department of Health and Human Services
10 Spring cleaning safety tips By taking these steps, you can help keep your home safe and clean this spring. Keep safety in mind while you clean Chances are good that you already have other handy cleaning items besides bleach. You can use soap and warm water to scrub away dirt and germs. Use baking soda for tougher scrubbing. Vinegar is also useful for cleaning. Remember to treat any cleaner with care. For example: • Use caution, protection, and ventilation when using all cleaners, even those that are marketed as green or natural. Treat them with the same respect you show for cleaners that you know to be toxic. • Check the labels and follow the instructions to make sure you use the product correctly. • Keep all cleaners out of reach to protect small children or pets. Sources: American Academy of Pediatrics; American Lung Association; Centers for Disease Control and Prevention Cleaning with disinfectants Bleach is a common cleaner that can sanitize or disinfect surfaces. As with any disinfectant, use it — and store it — with care. Never mix bleach or any products that have bleach in them with ammonia. The resulting fumes can cause severe illness and death. When using any disinfectants, follow the label’s instructions. Protect your skin and eyes from contact with the cleaner. Use it in a ventilated area to help reduce the fumes. First, do you plan to clean, sanitize, or disinfect the surfaces in your house? Keep these tips in mind: • Cleaning removes most dirt and debris from surfaces. Clean a surface before moving on to sanitizing or disinfecting. This allows the heavier cleaners to reach the germs. • Sanitizing reduces germs on a cleaned surface. • Disinfecting kills germs and may involve bleach cleaners or other heavy-duty disinfecting products. Avoid using disinfectant sprays when children are present. Spring is the perfect time to do some much-needed house cleaning. Before you start, there are a few things you should know about spring cleaning safety.
www.phs.org/Medicaid 11 Keep these numbers handy The Presbyterian Customer Service Center (PCSC) is available for members Monday through Friday, 8 a.m. to 6 p.m. Members can reach the PCSC at the following numbers: (505) 923-5200 or 1-888-977-2333, TTY: 711 Children in State Custody: (505) 923-8417 or 1-844-233-4887, TTY: 711 Navajo/Diné members: (505) 923-5157 or 1-888-806-8793, TTY: 711 Other important numbers PresRN: (505) 923-5677 or 1-888-730-2300, TTY: 711 Routine transportation (for nonemergency medical transportation): 1-855-774-7737 New Mexico Crisis and Access Line (for a behavioral health crisis): 1-855-662-7474 (1-855-NMCRISIS) 988 Suicide & Crisis Lifeline (available 24/7): 988 or 1-800-273-8255 Presbyterian Turquoise Care Ombudsman: Phone: (505) 923-5780 Email: ombudsman@phs.org Spring into wellness with NeuroFlow. Presbyterian Health Plan (PHP) offers NeuroFlow, a tool that connects you to health information, self-guided exercises, tailored resources, and support services. It is available at no cost, easy to use, and offered online or by mobile phone app to eligible PHP members. Here are some ways NeuroFlow can help you on your journey. Receive health content on topics such as healthy living, emotional well-being and mental health, recommended screenings, and more. Manage your overall health with personalized wellness journeys on topics such as: » Navigating mental health » Lifelong health and wellness » Women’s health » Pregnancy » Smoking cessation Track and monitor your progress and health patterns in focus areas like: » Mood » Sleep » Stress » Pain Achieve your goals and feel your best through daily tools and activities. Get started today — sign up for NeuroFlow! Use the QR code below to access NeuroFlow and sign up, or visit neuroflow.app.link/ PHP123. For help with signing up or technical questions, please email NeuroFlow at support@neuroflow.com, or call 1-855-296-7711. Take control of your health and well-being with NeuroFlow
Yourstory Your Story is published for members of Presbyterian Health Plan, Inc., and Presbyterian Insurance Company, Inc. P.O. Box 27489, Albuquerque, NM 87125-7489 www.phs.org Managing editor: fluentqc@phs.org Information in Your Story comes from a wide range of medical experts. Models may be used in photos and illustrations. If you have any concerns or questions about specific content that may affect your health, please contact your healthcare provider. Such services are funded in part with the State of New Mexico. Presbyterian complies with civil rights laws and does not discriminate on the basis of protected status including but not limited to race, color, national origin, age, disability, or sexual orientation or gender expression. If you need language assistance, services are available at no cost. Call (505) 923-5420, 1-855-592-7737 (TTY: 711). ATENCIÓN: Si usted prefiere hablar en español, están a su disposición servicios gratuitos de ayuda lingüística. Llame al (505) 923-5420, 1-855-592-7737 (TTY: 711). Díí baa akó nínízin: Díí saad bee yáníłti’go Diné Bizaad, saad bee áká’ánída’áwo’dé̜é̜’, t’áá jiik’eh, éí ná hóló̜, koji̜’ hódíílnih (505) 923-5420, 1-855-592-7737 (TTY: 711). For more information, visit www.phs.org/nondiscrimination. 2025 © Coffey Communications, Inc. All rights reserved. MPC112416 Medicaid #TC7115 Like us on Facebook Facebook.com/PresHealth Vietnamese fresh spring rolls Makes 8 servings. Ingredients 1 cup carrots, cut into long, thin strips 2 cups bean sprouts 2 cups cucumber, seeded and cut into long, thin strips 1 cup minced scallions ½ cup chopped fresh cilantro ¼ cup chopped fresh mint 8 rice paper wrappers Directions • Toss first 6 ingredients in a large bowl. • Soak 1 rice paper wrapper in warm water until soft (1 to 2 minutes). Shake off excess water. • Place vegetable filling off-center on rice paper, and fold like an egg roll (tuck in the sides to keep the filling inside). • Repeat with remaining vegetable filling and rice paper wrappers. • Once you have assembled all of the spring rolls, serve immediately. Nutrition information Serving size: 1 roll. Amount per serving: 70 calories, 1g total fat (0g saturated fat), 16g carbohydrates, 3g protein, 2g total fiber, 28mg sodium. Source: National Heart, Lung, and Blood Institute
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