Healthy you from umr summer 2018

Healthy You Summer ~ 2018

Summer Lovin'

H E A LT HY VAC AT I O N TIPS Behold (and beware)

the backyard 6 FUN-FILLED FITNESS IDEAS Take the work out of “workout” with these playful additions to your exercise plan

! t s a l b a e v a H

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© 2018 United HealthCare Services, Inc.

About this magazine “Healthy You” magazine is published as an educational resource for UMR members and provides information about tools and resources available from UMR as a part of our member online services.

Available features and benefits are dependent on the products and features included in the plan design. Not all members will have access to all features shown.

Copyright ©2018 United HealthCare Services, Inc. Reproduction in whole or part is not permitted without permission in writing from UMR. All information and links were accurate and functional at the time of publication.

However, because this electronic publication contains links to third-party sites, information can change and become unavailable.

While using this electronic publication, you may click on a link to other websites. We provide links to other websites that may contain information that may be useful or interesting to you. We do not endorse, and are not responsible for, the content and accuracy of linked websites operated by third parties or for any of your dealings with such third parties. You are solely responsible for your dealings with such third parties and we encourage you to read the terms of use and privacy policies on such third-party websites.

© 2018 United HealthCare Services, Inc.

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Our Health Education Library All access meets greater flexibility We’ve made it easier than ever to get the trusted answers you seek. An updated – and fully integrated – Health Education Library is now available.

Check it out Experience the latest Health Education Library enhancements for yourself – and delight in the difference.

Health education library

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Make sure you check out this FREE resource. Log into your member account on umr.com and select Health Education Library. © 2018 United HealthCare Services, Inc.

CONTENTS HEALTHY VACATION TIPS

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Supercharge your summer travel with these easy exercise, food and sleep strategies.

PLAYING WITH FIRE

12

These safety tips for grills, fire pits, campfires and fireworks will help keep your holidays from going up in smoke.

HOW TO SHOP SMART FOR FRUITS AND VEGGIES

10

Enjoy a variety of fruits and vegetables with our smart summer shopping guide.

BEHOLD (AND BEWARE) THE BACKYARD

17

Get the most out of backyard play this season while staying out of harm’s way.

06 FROM THE EDITOR 14 ASK A NURSE 15 HEALTH LITERACY 101 21 UMR ON THE GO 25 WHERE TO GET CARE 30 HEALTH TOPICS 31 ONLINE TOOLS 34 MEAL MAKEOVER 35 EN ESPAÑOL

DEFEND YOUR SKIN

Don’t let sunburns, bugs or poisonous plants 22 put a damper on your outdoor activity.

BEAT THE SUMMER SLUMP

32

Learn practical tactics for staying engaged and productive at work during this distracting time of year.

© 2018 United HealthCare Services, Inc.

YOUNG AT HEART

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Take the work out of “workout” with these six playful additions to your exercise plan.

GO ONLINE

Register on umr.com to take advantage of all our online resources for members.

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r e m ’ m n i u S Lov

nd e p o s nd t ose ou fi also o ch e y ile th u h p o o y w eal h , w t e ho r, w ve i od h res. r o e tu lo g tte n m o a m sum ays t on of adve o N r w seas fe u o y sa a s of lot g it nd a kin a m

It’s no wonder that summer, with its ample opportunities for outdoor activity and sunny getaways, is the feel-good season.

Studies have shown that spending as little as 30 minutes outside each day can improve your mood and lower your stress. And even if your day-to-day routine remains largely unchanged, there’s something about summer that makes life seem more fun. Dining on the deck, late evening walks and playing outside until sunset help the days feel longer – like time is moving just a little bit slower.

Extra fun, however, often comes hand in hand with increased risk. That’s why we’ve packed this issue of Healthy You with ideas on how to live – and love! – summer to its fullest, while also taking the right measures to keep you and your family healthy and safe.

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From fire-safety tips to vacation advice to backyard play precautions, we’ve got you covered. We know it’s important to get the most out of your everyday life, too. Our seasonal eating guide will help you take full advantage of summer’s bounty of healthy fruits and vegetables. And our “Young at Heart” story offers playful workout ideas to get your blood pumping. You’ll even find tips for staying engaged and productive at work, while it seems like everyone you know is enjoying a vacation (it really does).

This year, we hope you'll take the time to dodge the dangers and up the health factor so you can make the most of warm weather, long days and summer's special flavor of fun. © 2018 United HealthCare Services, Inc.

Healthy vacation tips Nearly half of Americans take a summer vacation.

Some are slow and lazy. Others are non-stop and action-packed. But no matter what type of vacation you take from life’s everyday demands, you don’t have to take a break from your healthy habits. Follow these tips and tricks for staying healthy on the road.

FOOD © 2018 United HealthCare Services, Inc.

EXERCISE

SLEEP 7

Food It’s debatable how much weight the average person gains on vacation. But odds are, most of us aren’t losing any. It’s OK to splurge a bit, but the key to making good eating choices while on vacation is indulging in moderation and remembering that food is fuel.

Hotels and condos Pick a hotel with a mini-fridge and microwave so you can store your own snacks and drinks and heat up things like healthy leftovers, popcorn and oatmeal. If you’re staying at a condo with a full kitchen, bring along healthy staples if you can. Make food shopping fun by visiting a local farmers market for fresh foods, then try to cook as often as possible.

TIP: Make or pack breakfast and lunch, then treat yourself to dinner at a restaurant.

Fast food Take time to review the nutrition info before you stop, and choose a meal that’s low in fat and high in protein and fiber. Don’t be afraid to place a special order, and skip high-calories condiments. Opt for fruit or veggies instead of fries, and stick to low-calorie beverages instead of sugary soft drinks.

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Road trip snacks

Drinks

Pack a mix of savory and sweet snacks to satisfy any type of cravings. To control

Staying hydrated will help you feel fuller, so be sure to drink plenty of water.

portions, take single servings.

Fruit, veggies, popcorn, muffins, string cheese, hummus and peanut butter snack packs, multigrain crackers, nuts, protein- and fiber-packed granola bars, and fruit or yogurt squeeze pouches are convenient, healthy options.

Take it easy on sugary drinks, alcohol and caffeinated beverages. These quick pickme-ups will leave you feeling sluggish later on, and they contain lots of empty calories.

Your best bets for “treat drinks” include wine, coffee with skim milk or naturally flavored water. © 2018 United HealthCare Services, Inc.

Exercise While a break from exercising can be nice, it can also leave you feeling bad – and make it harder to get back into your routine when you get home.

Fitness centers If you prefer working out in a gym, pick a hotel with a fitness center. If you belong to a gym that’s part of a national chain, find out if they have a location you can visit close to your vacation spot.

Personal equipment Bring along a few small exercise items from home (handweights, yoga mat, resistance band, jump rope), and you can get a workout in your room.

Walk or run Turn exercise into sightseeing by planning a daily walk or run that allows you to take in the local scenery.

Strategic planning If your vacation is more geared toward relaxation, consider scheduling an activity or two that gets you moving. Try a hike in a nearby park, a surfing lesson or a city walking tour.

Sleep Our tendency is to pack as much into vacation as possible. But sacrificing a few hours of activity for a little more sleep may help you enjoy everything more.

Overcome sleep obstacles – bring a sleeping mask, earplugs and your pillow.

Be aware of time zone changes.

Stick to schedules. Wake up and go to sleep at your usual time. Try to get 7-9 hours of sleep. If not, take a 20-minute catnap to feel refreshed. © 2018 United HealthCare Services, Inc.

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HOW TO

shop smart

for fresh fruits and veggies An apple a day may keep the doctor away, but so can a peach, a carrot or a cucumber. There are so many vitamins and nutrients packed into fruits and vegetables, they really are nature’s medicine. And whether you have a sweet tooth for summer’s bounty of berries or you crave more savory veggies, there’s no shortage of options to help you get the recommended two cups of each per day.

Three ways to make it affordable and fun!

1

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Buy locally

2

Shop seasonally

3

Find a farmers market

© 2018 United HealthCare Services, Inc.

Buy locally Buying “locally” means purchasing fruits and vegetables near where you live. It can apply to food grown in your city, state or region. The fewer miles produce has to travel, the fresher – and often cheaper – it is.

Shop seasonally To minimize the cost and maximize the health benefits of eating fruits and vegetables, buy items that are in season and select a variety of foods from multiple sources.

This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.

CHALLENGE

Research which fruits and vegetables are in season and find a new recipe that incorporates at least one of them.

No matter how they are grown, the U.S. Department of Agriculture recommends eating

1-2 cups of fruit and 1-3 cups of vegetables per day, depending on your age, gender and level of physical activity. © 2018 United HealthCare Services, Inc.

Find a farmers market Fruits and vegetables sold at farmers markets are usually more affordable and tastier because they come directly from the source and are naturally ripened. Plus, you can talk to the farmer about how the food is grown and how to prepare it. Here’s how to make the most of your farmers market trip: • D on’t be afraid to ask questions about the farm or the food

1-2 cups

• R equest a sample of anything you’ve never tried or unusual varieties • A rrive early for the best selection • S hop late for the best deals

1-3 cups

Check out the National Farmers Market Directory for locations, times and product offerings.

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Playing with Fire

Smokin’ tips to keep your summer safe!

Fireworks Summer holidays mean sparklers, bottle rockets, firecrackers and sky-high spectacles! While beautiful and fun, fireworks start an average of 18,500 fires per year1. Here’s how you can play it safe:

After a day of hiking, swimming or yardwork, a campfire or cookout is the perfect way to extend the outdoor fun. Whether you're hanging out with friends and family or unwinding alone, it's important to know how to use grills, fire pits, campfires and fireworks safely.

Grilling

• K eep children at a safe distance when using fireworks at home.

July is the peak season for grilling, also making it the peak season for grill-related injuries. From 2012 to 2016, an average of 16,600 patients per year went to emergency rooms because of injuries involving grills.1 Avoid being one of the statistics by paying attention to some common grilling safety tips:

• K eep a bucket of water nearby.

• O nly use your grill outdoors.

• D o not try to relight malfunctioning fireworks. Dunk them in water instead.

• K eep the grill away from low-hanging roofs and branches.

• L et the experts deal with the big fireworks. Don’t try to put on a world-class show in your backyard.

Exercise caution when using sparklers. While they may seem harmless, sparklers burn at 1,200 degrees, and almost 30 percent of fireworks-related injuries are caused by them.

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• C lean your grill before and after use to prevent unwanted germs and dangerous buildup.

1 The National Fire Prevention Association (NFPA)

© 2018 United HealthCare Services, Inc.

Gas grills

Fire pits and campfires

• M ake sure the hose between the tank and the grill is secure.

Don’t let pleasant memories of roasting marshmallows, crackling bonfires and storytelling be marred by a preventable accident:

• C heck the hose for leaks before using it for the first time each year: Apply a light soap and water solution to the hose. A propane leak will release bubbles when turned on.

• K eep the grill lid open before lighting.

• I f you smell gas while cooking, step away and immediately call the fire department.

Charcoal grills • O nly use lighter fluid designed for charcoal – never gas or paint thinner!

• K eep fluid out of reach of children.

• A fter the coals have cooled completely, dispose of them in a metal container. © 2018 United HealthCare Services, Inc.

• C heck local rules and weather restrictions before building a fire.

• A void burning on dry or windy days.

• C lear away sticks, brush and dry, flammable leaves before starting a fire.

• N ever use flammable liquids to start a fire.

• K eep your fire small and manageable.

Keep a bucket of water nearby and use it to douse unwanted flames.

When you’re ready to extinguish your fire, stir up the coals with dirt or water until the fire is completely out.

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Ask a nurse We find ticks on our property this time of year, and I worry we’ll get bit. What’s the best way to treat a tick bite, and what should we watch for when it comes to tick-borne diseases?

Email askanurse@umr.com and your question may be featured in a future issue of Healthy You.

I recently lost 35 pounds by cutting out fast foods and making more meals at home. Do you have any tips for eating healthy and keeping off the weight as I travel this summer?

Neena in California

Adrian in Missouri To avoid tick bites, wear long sleeves and pants when walking in tall grass, brush or wooded areas, and apply insect repellent to your clothes and exposed skin.

Check for ticks when you return home and remove any within 24-48 hours to reduce your risk for tick-borne illness, such as Rocky Mountain fever and Lyme disease. If you find one attached to your skin, use tweezers to carefully remove it, pulling straight out so the head is not left behind. Do not try to burn it out or use oils or alcohol to remove the tick. Clean the bite area with soap and water to reduce the risk of infection.

See a health professional if you can’t remove all or part of the tick, or you have signs of infection.

Symptoms usually appear within a few days and may include rash, headache, fever, joint pain, swelling or redness. Learn more at UMR’s Health Education Library

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For starters, pack simple snacks before you go.

This will help you avoid convenience store stops and unhealthy purchases. Here are some ideas: • Make your own snack cups of fresh or dried fruits and berries; add lemon juice to keep cut fruits from turning brown • Bag up baby carrots, cherry tomatoes, celery or peppers • Pick whole-grain pretzels, crackers, cereal bars or granola bars • Bring a travel cooler for cheese sticks and single servings of hummus, guacamole, yogurt or cottage cheese On your journey, look for restaurants and stands that offer salads and deli-type sandwiches with added veggies. Pick whole-grain breads and stick to lean meats with dressings on the side.

If your hotel room has a refrigerator, buy healthy snacks from the store and put aside a portion of restaurant meals to eat later. Enjoy all-inclusive meals or buffet dining in moderation, and drink plenty of water while limiting sugary beverages. © 2018 United HealthCare Services, Inc.

Health Literacy Advance directives

Today's lesson

None of us like to think about catastrophic injury or illness can strike us at any age. An

What is an advance directive?

advance directive makes your wishes known

Why do you need one?

or end-of-life medical decisions. But a serious

to health care providers and designated family members when you aren’t able to

How do you create one?

communicate them yourself.

Who needs access to it?

There are two main types of advance directives: A durable power of attorney for health care

(sometimes called the health care power of attorney or health care proxy) lets you name someone else to make health care decisions for you. This named person can make these decisions for you ONLY when you are unable to do so.

A living will lets you list the care you want at the

end of your life and applies only if you are not likely to live without medical treatment.

Š 2018 United HealthCare Services, Inc.

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your doctor

your local hospital

your delegated person

Be prepared

Make copies

Create your advance directive now. This document is intended for any person of legal age.

• Discuss your health care choices with a close family member or friend.

Provide a copy of your advance directive to your doctor and local hospital to add to your medical record, and to the delegated person who will assist with these decisions.

• Fill out a form. Find it: - Online - At your local hospital - At any legal office - In most bookstores Note: Advance directive forms are slightly different in each state.

Review often It is important to review and/or update your advance directive periodically. Your choices or feelings may change over time.

Be sure to make new copies for your medical provider and delegated person.

We know that health care and health benefits terms can be difficult for anyone.

Just Plain Clear®

Glossaary

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Log in to umr.com and select the Glossary tile to find thousands of terms defined in plain, clear language to help you make informed decisions. © 2018 United HealthCare Services, Inc.

Behold (and beware)

the backyard

When it comes to summer fun, your own backyard might just be the best playground on the block. But many of the most common and time-honored summer activities are also the most likely to cause injuries such as broken arms, lacerations and even concussions.

Follow these tips for keeping both kids and adults safe while enjoying some of summer’s greatest recreational pleasures, right at home.

Bicycles

> 300,000

injuries annually

• M ake sure brakes work, the chain is tight and oiled, tires have proper pressure and pedals spin easily • Adjust the seat to proper height • Install reflectors or lights for night riding • Wear a helmet made for bicycling • Wear enclosed shoes (no flip flops or bare feet) © 2018 United HealthCare Services, Inc.

Scooters and skateboards

> 426,000 wheeled sports-related injuries in 2015

• W ear a helmet made for skateboarding • U se protective gear like wrist guards and elbow and knee pads • Wear athletic shoes (no flip flops or bare feet) Source: KidsHealth, “Ready for the Ride: Keeping Kids Safe on Wheels”

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Monkey bars

Swingsets and playsets

10%

> 200,000

• C reate a base of mulch, sand or shredded rubber several inches thick

• Inspect equipment for loose parts, rust or splintered wood

• Be sure not to exceed the weight limit for the equipment

• D o not use when bars are wet or hot

• Spread several inches of mulch, sand or shredded rubber under equipment and at the base of slides

• Do not jump out of swings in midair

of playground-related injuries involved traumatic brain injuries

• U se a spotter for kids 10 or under • T raverse bars one person at a time • D o not let anyone stand on top of or hang upside down from the bars • K eep the area under the bars clear

playground injuries in children 14 and under annually

• Make sure metal isn’t too hot to touch

• Keep a wide distance when others are swinging

• Use an enclosed toddler swing for children younger than 3

Source: Centers for Disease Control and Prevention

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© 2018 United HealthCare Services, Inc.

Trampolines

> 100,000

injuries every year; more than 95% of trampolinerelated fractures happen at home

All-terrain vehicles (ATVs)

> 100,000

ATV injuries and 650 deaths each year

• M ake sure safety nets around the perimeter are closed and tear-free

• Check handlebars, tires and fluids before every ride

• C reate a cushion of mulch, sand or shredded rubber around the outside

• W ear a helmet certified by the U.S. Department of Transportation

• R emove ladders or stools when the trampoline is not in use • M ake sure there are no children, pets or other objects underneath before jumping

• W ear full-fingered gloves to help with your grip • W ear goggles to keep debris out of your eyes

• D o not allow children 6 and under to jump

• W ear long sleeves, pants and boots

• D o not allow more than one person to jump at a time

• Ride solo unless your vehicle is equipped for passengers

• A void stunts, such as flips and somersaults

• Stick to designated riding paths

• Do not use when wet

Source: U.S. Consumer Product Safety Commission

© 2018 United HealthCare Services, Inc.

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Finding a doctor or hospital on

umr.com

Make the most of your health care dollars when you use in-network doctors, hospitals, pharmacies, labs and other providers.

1

Log in to umr.com

2

Once logged in, click on Find a provider

3

Search for a medical provider from your network listing.

Call us with any questions Find the toll-free phone number for UMR member services on the back of your health plan ID card.

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Š 2018 United HealthCare Services, Inc.

On the go?

Visit umr.com on your mobile device It's quick and easy • There’s no app to download.

• Simply visit umr.com and add us to your favorites.

© 2018 United HealthCare Services, Inc.

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DEFEND

YOUR SKIN

Whether you’re basking in the sun’s warm rays or seeking shade in a cool canopy of trees, protect yourself with these summer skin care tips.

GET YOUR BEAUTY SLEEP A healthy night’s sleep helps refresh and rejuvenate the skin. Plus, rest helps fight stress – which can cause flare-ups of skin conditions like psoriasis and eczema. Aim for seven to nine hours of quality sleep each night.

FILL YOURSELF WITH HEALTHY FUEL When your diet is rich in fruits, vegetables, lean proteins and healthy fats, your skin gets the vitamins and minerals it needs to keep a healthy glow. And drinking plenty of water each day helps moisturize from within.

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© 2018 United HealthCare Services, Inc.

BE SUN SAVVY The most common form of cancer in the U.S. is skin cancer, striking MORE THAN 3 MILLION AMERICANS EACH YEAR, according to the Skin Cancer Foundation.

PREVENT SUN DAMAGE BY: • Avoiding mid-day sun • D ressing appropriately (tightly woven fabrics) • Wearing long sleeves and pants • Wearing a hat and sunglasses • A pplying sunscreen. Choose a broad-spectrum sunscreen that has both UVA and UVB protection, is water/sweat-resistant and has an SPF rating of at least 15.

Apply about 1 ounce of sunscreen 30 minutes before going outside and re-apply every two hours or immediately after swimming or excessive sweating. Use a daily moisturizer with sunscreen to shield against small amounts of sun exposure. To protect your lips, use a lip balm or lipstick with an SPF of 30 or higher.

DO MORE: Learn the signs of heat stroke and sun poisoning.

EMBRACE THE ACTIVE LIFE Exercise helps get your blood moving, delivering oxygen and nutrients to all your organs, including your skin.

BONUS: When you sweat, you wash toxins and waste that can clog pores from your body. © 2018 United HealthCare Services, Inc.

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KEEP SCRAPES AND SCRATCHES CLEAN Skinned knees, bumps and bruises are often unavoidable in the summer, especially for active kids. If you suffer an abrasion: • Wash your hands.

• Cover with a bandage.

• A pply gentle pressure with a clean bandage or cloth to stop the bleeding.

• Change the bandage regularly.

• Clean the wound with water.

• Wash the area around it with soap.

• Apply an antibiotic ointment or spray.

• Watch for signs of infection.

DO MORE: Buy a first-aid kit and carry it with you wherever you go this summer.

• G et a tetanus shot if it's been five or more years and the wound is deep or particularly dirty.

STEER CLEAR OF POISONOUS PLANTS If you suspect you’ve been exposed to a poisonous plant: • I mmediately clean your skin and fingernails with rubbing alcohol, specialized washes or dish soap and rinse well.

• Call 911 or go to the ER if you develop swelling, have trouble breathing or have had a severe reaction in the past.

• U se cold compresses, oatmeal baths, antihistamines and lotions or creams to ease pain and itching.

DO MORE: Learn to identify the most common poisonous plants: poison ivy, poison oak and poison sumac.

BATTLE THE BUGS To keep mosquitos, ticks and other harmful insects away:

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• C hoose a bug spray based on the insects you want to repel, the active ingredient and the protection time you’ll need.

• Check your body – and your pets’ – after spending time outdoors, and learn the proper way to quickly remove a tick.

• W ear long-sleeved shirts and pants to help keep mosquitos at bay, and light-colored clothing to help to see ticks on your body.

DO MORE: Learn the signs of diseases transmitted through the bites of ticks, mosquitos and fleas.

© 2018 United HealthCare Services, Inc.

Know where to go when

someone is sick or in a crisis situation.

Where you go for medical services can make a big difference in how much you pay and how long you wait to see a health care provider.

Explore the following information to help you decide the appropriate setting for your care.

What you need to do:

1

Find your member ID card

2

Find a provider On the back of your member ID card, you’ll find: • Your PPO network • Contact number • Pharmacy contact if applicable You can also visit our website at umr.com.

!

If you are severely ill and/or it's an emergency, call 911.

FIND OUT WHERE TO GO ON THE NEXT PAGE © 2018 United HealthCare Services, Inc.

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COLD, FLU OR ALLERGIES RETAIL CLINIC Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies. You can find over-the-counter medications and you can talk to your pharmacist for help.

TIMES TO GO:

• • • •

Vaccinations or screenings Sinus infections Minor sprains, burns or rashes Headaches or sore throats

Expect to wait 15 minutes or less

Average cost $50-$100

(per service for non-employer sponsored facilities)

NOT FEELING WELL (NOT URGENT) DOCTOR’S OFFICE Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions.

TIMES TO GO:

• Preventive services and vaccinations • M edical problems or symptoms that are not an immediate, serious threat to your health or life Expect to wait 1 day to 1 week or more for an appointment

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Average cost $100-$150

Note: Costs may vary based on your plan. Costs shown represent national averages.

© 2018 United HealthCare Services, Inc.

MILD ASTHMA ATTACK URGENT CARE Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends.

TIMES TO GO:

• • • • • •

Sprains and strains Sore throats Minor broken bones or cuts Minor sprains or burns Minor infections or rashes Earaches Average cost $150-$200

Expect to wait 20-30 minutes

(for non-employer sponsored facilities)

SUDDEN HEALTH CHANGES EMERGENCY ROOM Visit the ER only if you are badly hurt. If you are not seriously ill or hurt, you could wait hours and your health plan may not cover non-emergency ER visits.

3

Determine the severity of the symptoms and choose the provider that works for you.

TIMES TO GO:

• Sudden weakness, trouble talking or blurred vision • Large open wounds • Difficulty breathing • Severe head injury Expect to wait 3-12 hours

(for non-critical cases) © 2018 United HealthCare Services, Inc.

• • • • •

Heavy bleeding Spinal injuries Chest pain Major burns Major broken bones Average cost $1,200-$1,500

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Young at heart Six playful workouts to get your heart pumping Remember when you were a kid who couldn’t wait for recess? That was your chance to see how high you could swing, how fast you could run and how much play you could pack in before the bell rang. Exercise didn’t seem like a chore then, did it?

Maybe it’s time to make exercise playful again – by turning it into a game. After all, when exercise is fun, you’re more likely to stick with it.

WHY DOES AEROBIC EXERCISE MATTER? Regular aerobic exercise – the kind that makes you breathe harder and your heart beat faster – may help: ~ ~ ~ ~

I mprove your stamina B oost your mood M anage your weight K eep your arteries clear and your heart strong ~ Prevent

or delay chronic diseases

How Much Exercise Is Right for Me? Most healthy adults should aim for at least 2.5 hours of moderateintensity aerobic exercise every week.

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*Source: U.S. Department of Health and Human Services

WHAT’S MODERATE EXERCISE? It means you’re working hard enough to break a sweat and raise your heart rate. At this level, you’ll still be able to talk. But you might not be able to sing without pausing for breath. Squeezed for time? Break up your workouts into at least 10-minute blocks.

And to stay strong, don’t forget muscle-building exercises.

Add them on two or more days a week. For safety’s sake, be sure to talk with your doctor before significantly increasing your activity level. If you’ve been inactive, start slowly, with short sessions. And gradually build from there. © 2018 United HealthCare Services, Inc.

JUMP BACK IN TIME

2

1

Can you jump on one foot? Then you may be ready for hopscotch.

Make tape lines on your floor – or break out the sidewalk chalk.

Rediscover the joys of jumping rope. Turn on some tunes – and skip to a beat. Or see if you can remember the words to your favorite jumping rhyme.

HULA THOSE HIPS

3

4

If the lightweight hula hoop you used as a kid is too hard to keep going, consider a weighted one. The bigger and heavier a hoop is, the easier it may be to keep up.

BOUNCE A BALLOON How long can you and a buddy keep it from hitting the ground?

This can be fun seated or standing.

© 2018 United HealthCare Services, Inc.

BOOST YOUR BALANCE

SPLASH DOWN When was the last time you tried an underwater handstand, had a water fight or played Marco Polo?

5

6 GO HEAD-TO-HEAD Make fitness bingo cards with a fun activity in each square.

Share with a friend – and see who can mark off the most squares in a week.

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KEEP YOUR COOL ... AAAHHHHH Take these simple steps to help avoid heat-related illnesses: rink plenty of cool, D non-alcoholic beverages Slow down and rest in an air-conditioned place Take a cool shower or bath Wear lightweight, breathable clothing

Links to the monthly health observances for summer.

JUNE:

SEPTEMBER:

Men’s Health Month

National Childhood Obesity Awareness Month Fruits & Veggies - More Matters Month

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AUGUST:

Ovarian Cancer Awareness Month

National Immunization Awareness Month

Pain Awareness Month

National Breastfeeding Month

Prostate Cancer Awareness Month Š 2018 United HealthCare Services, Inc.

Registering for online services is as easy as 1-2-3

Click or touch the New User link to register.

1

2

3

Be sure to have your member ID card handy.

Visit umr.com and click “New user?

Register here.”

Follow the on-screen prompts to complete your registration.

© 2018 United HealthCare Services, Inc.

31

Workplace productivity drops 20 percent, and projects take 13 percent longer to complete, in summer.

Beat the summer slump How to stay present, engaged and productive at work in the midst of vacation season If you find your mind wandering away from your desk and out the window, you aren’t alone. The buzz of summer lures many of us into thoughts of

Tune in to tune out Ear buds are your friend. These trusted companions can help you stay focused and shut out the noise around you.

out-of-town excursions and skipping out for long lunches. Whether you call it “vacation season” or “summer-itis,” productivity in the workplace dips during the summer months, making it a special challenge to stay plugged in and present.

So what’s the secret to sustaining your focus?

Here’s your guide to maximizing your productivity during work hours, so you can feel the full benefit of time away from the grind:

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Climate control Nothing says “sleep vibe” like a warm room on a summer afternoon. Take the initiative to bring in fans and dress cooler to help stay alert. © 2018 United HealthCare Services, Inc.

Showing up is half the battle Challenge yourself to have perfect attendance this summer (scheduled time off as the exception, of course).

Find your sweet spot Producing in a space you choose can work wonders for the restless.

Take full advantage of the places that spark joy and creativity – you may need to lean into them now more than usual.

With workplace attendance dropping 19 percent this season, “showing up” – mentally and physically – for yourself, your boss and your co-workers will go a long way.

Walk it out

Caffeinate, carefully If you need a pick-me-up, try a cup of joe to get the mind back on track.

Not a coffee drinker? Reach for a tried-and-true ice water to feel cool, refreshed and back-to-task. © 2018 United HealthCare Services, Inc.

Taking a walk at lunch is an all-around fan favorite when it comes to resetting. Loop around the block or the cubicle sprawl – whatever you have to work with – to get moving and re-center your thoughts.

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Meal Makeover Nothing says “summer” like barbecues and poolside grill-outs – with fruit salad as a key ingredient in all the juicy, seasonal fun. This year we say parlay some of that tasty leftover fruit into a “next-day” fruit smoothie.

NEXT-DAY FRUIT SALAD SMOOTHIE

TIP: Add a little muscle to the mix with a scoop of your favorite protein powder.

Or, sweeten your smoothie treat with a dollop of vanilla ice cream.

INGREDIENTS: 1 cup chopped pineapple pieces

Makes a single smoothie

1 apple chopped 1 pear chopped ¼ cup pitted, chopped cherries 4 chopped strawberries 2 cups milk of your choice

View the next-day fruit salad smoothie recipe Visit foodhero.org for other refreshing recipe ideas

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2 tablespoons plain or vanilla Greek yogurt (more to taste)

DIRECTIONS: Blend all ingredients together in a blender for 3-4 minutes, until smooth. Try using different fruits to find the combination you like best. © 2018 United HealthCare Services, Inc.

En Español Cómo obtener atención

Recursos Visite nuestra página en español, haga clic al botón “en español” para más información y recursos de UMR.

Visite umr.com

Mis medicamentos diarios

Conocer sus números

¿Cómo afecta el peso adicional a su cuerpo?

© 2018 United HealthCare Services, Inc.

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About us UMR is a third-party administrator (TPA), hired by your employer to help ensure your claims are paid correctly so your health care costs can be kept to a minimum and you can focus on your health and well-being.

UMR is not an insurance company.

Your employer pays the portion of your health care costs not paid by you.

UMR is a UnitedHealthcare company. Š2018 United HealthCare Services, Inc.

Visit our website at umr.com to learn more

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