Healthy You from UMR - Fall 2020

Healthy You Fall ~ 2020

Turn over a new leaf

How

music can

boost your health Join the

FARM-TO-TABLE

movement

6

WAYS TO M AK E

WA L K I N G MORE FUN

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 ©2020 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.

2

© 2020 United HealthCare Services, Inc.

CONTENTS 6 FARM-TO-TABLE

TUNE INTO THE HEALTH BENEFITS OF MUSIC

8

Eating locally sourced food can be good for your health, your wallet and your community.

Music can lower stress, ease pain, boost productivity – and more.

11 HEALTH LITERACY 101

DEMENTIA ‘THE LONG GOODBYE’

15

VIRTUAL HEALTH CARE Never tried a virtual doctor’s visit? We’ll walk you through this increasingly popular health care option.

Find out how to recognize the signs of dementia and manage the common behavior changes that come with it.

TRACK YOUR CLAIMS

4

UMR ON THE GO

5

FIND A DOCTOR OR HOSPITAL

12

COVID-19 14 INTRODUCING MY TASKBAR

27

MONTHLY OBSERVANCES

28

WHERE TO GET CARE

29

MEAL MAKEOVER

34

EN ESPAÑOL 35

WORD OF MOUTH

19 6 WAYS TO MIX UP YOUR WALK

Oral health is connected to a host of health issues and can have surprising impacts on your overall health.

MEASURE TWICE, CUT ONCE Before you dive into your next project, take the proper steps to ensure a safe outcome.

22

Try these ideas to turn your everyday walk or hike into an adventure.

24 SPOTLIGHT ON

31

MAMMOGRAMS Learn when you might need a mammogram, how the procedure works and what it can reveal.

GO ONLINE Register on umr.com to take advantage of all our online resources for members. © 2020 United HealthCare Services, Inc.

3

Buried in paperwork?

A single click lets you track all your claims

Hassle-free access when you need it Check in at your convenience to see if a claim has been processed and what you might owe.

To get more details on a specific claim, click View claim details or View EOB. And, take advantage of the Action needed prompt to know when you need to follow up on a specific claim.

Make sure you check out this FREE resource.

Log into your member account on umr.com

4

Š 2020 United HealthCare Services, Inc.

Stay up-to-date and well connected with

umr.com on the go

As a UMR member, you can access your benefits and claims information anytime, anywhere using your mobile device. There’s no app to download. Simply log in to umr.com

My taskbar

Look up claims

View upcoming tasks right from the homepage.

Review a claim for yourself or an authorized dependent.

Check your benefits

Share your ID card with your provider

View medical/dental benefits. And, see who’s covered under your plan.

Now, there’s no need to carry it with you, it’s at your fingertips.

Find a provider

Access account balances

Find an in-network provider while you are “on the go.”

Estimate health care costs See what you can expect to pay before receiving care with the Health Cost Estimator tool.

Look up balances for your special accounts, including HRAs and FSAs.

Want to bookmark umr.com on your mobile device? iPhone: Touch and hold the open book icon to add umr.com Android: Tap on the menu. Then select “Add Bookmark.”

Note: The images above reflect available features within our mobile site. These features may or may not be available to all users depending on your individual and company benefits. If you are having trouble accessing or logging into our mobile site, contact the 800 number on the back of your ID card for fastest service. You can click the “Contact us” link on the home screen.

© 2020 United HealthCare Services, Inc.

5

t

R

FR

OM THE ED

I TO

ic

o

t

h he

ealth ben

efi

so

us fm

Tu n e in

t

Music is woven throughout our days, sometimes subtly, sometimes in-your-face. It permeates nearly every aspect of our lives. And while our tastes and interest levels vary, music can have a positive impact on anyone’s health. It can lower stress, provide escape or comfort, and even get us into the holiday spirit. In recognition of Mental Health Awareness Week (October 4-10), let’s take a look at some of the health benefits music can provide ... then

crank up the tunes!

The COVID-19 situation continues to evolve. Go to the CDC for the latest information on COVID-19, including how to protect yourself and what to do if you are sick.

6

© 2020 United HealthCare Services, Inc.

Tune into the health benefits of

Music

Boosting productivity

Bringing you up or down

Most people feel better when they’re more productive, and music can help you focus on your work and inspire your creativity. Research has also shown that listening to classical music while studying can increase brain wave activity in the area of the brain linked to memory – and increase brain capacity.

If you need to sleep or relax when you’re upset or stressed, slow-tempo tunes can help regulate your breathing and heartbeat, which calms you down. On the flip side, upbeat music can help get your blood pumping and motivate you to exercise or tackle a high-energy task.

Lowering pain Music can help ease pain by making you feel happy and, subsequently, triggering a release of endorphins and closing your “pain gate.” The pain gate theory is that non-painful input closes the nerve “gates” to painful input, which prevents pain sensation from traveling to the central nervous system.

Easing anxiety and depression Scientific research shows different tempos of music can reduce anxiety and depression. Music therapy, meditative music and songs you associate with positive memories can help improve your mood.

©©2020 2020United UnitedHealthCare HealthCareServices, Services,Inc. Inc.

Supporting dementia patients Singing or listening to songs can provide emotional and behavioral benefits for people with dementia.

Musical memories are often preserved in Alzheimer's patients because those brain areas are largely unaffected by the disease.

Sparking joy for the holiday season Music helps us establish strong connections to people and traditions, which is good for our health. In fact, it’s an essential part of almost every holiday celebration, from family dinners to religious ceremonies to beloved movies and live performances.

7

FARM-TO-TABLE Many beloved holidays fill the calendar over the next few months, and most of them center around food. For this year’s holiday celebrations, why not join the farm-to-table movement and seek out locally grown produce and protein that are not only tasty and healthy for your family, but also help support local farmers? Farm-to-table eating is becoming popular in restaurants and home kitchens, and it could be a great way to elevate your own holiday meals without breaking the bank.

You eat well You support local farmers You build your local economy You save money You help the environment

8

Š 2020 United HealthCare Services, Inc.

Flavor and nutrition – just the beginning There are many reasons why people find farm-to-table eating appealing.

Flavor tops the list, and nutritional value ranks a close second. These benefits alone make trying a farm-to-table approach worth considering.

Local produce is typically grown practicing crop rotation, allowing smaller and more sustainable farms to focus on growing nutritious crops and maintaining nutrient-rich soil. Local produce is also usually harvested at its peak ripeness, when nutrients have had their full time to develop. Because of this, you can buy produce at its ultimate flavor and highest nutritional content.

most nutrients

freshest flavor

Economic and environmental benefits When you plan seasonal menus that take advantage of local growing cycles, eating farm-to-table can help you reduce your food cost by not buying out of season. Plus, you’ll avoid paying the cost of transporting produce to commercial suppliers who then pass that expense on to you, the shopper.

Additionally, farms that practice sustainable farming typically produce lower greenhouse gas emissions, have less nitrogen runoff from fertilizers and use less pesticides compared to industrial farms. And when you support local farmers, you’re also supporting those who care for the fields and harvest the crops directly, keeping money in your local economy.

Farm-to-table D E F I N E D The term “farm-to-table” simply refers to food that is locally sourced directly from a farmer or other producer, rather than purchased from a grocery or big box store. The term is also used to describe the up-and-coming food movement that promotes this way of eating.

Decades ago, farm-to-table eating was the standard way of life for most Americans.

After the commercialization of farming and food production – and the introduction of supermarkets and chain retail stores – consumers shifted from buying local to choosing convenience. But now that trend is reversing.

Another trend: People raising their own chickens for fresh eggs!

seasonal cooking

© 2020 United HealthCare Services, Inc.

9

How to eat

FARM-TO-TABLE

Now that you know the benefits of eating farm-to-table, how do you start? Here are a few ideas: Seek out your nearest farmers’ market.

Buying local produce at farmers’ markets is the easiest way to begin your farm-to-table adventure. Most farmers’ markets offer a wide variety of seasonal fruits and vegetables, along with farm fresh eggs, milk and honey.

t you need Buy only wha ed produce lk, pre-packag bu ng yi bu Instead of l sources that seek out loca , es or st y er from groc nt you will be get the amou y pl m si to allow you to use. able to put inate waste. oney and elim m u yo ve sa This can

Sign up for a CSA or subscription box.

If you don’t have time to visit a farmers’ market, consider having local produce delivered to your doorstep. You can often choose the size and frequency of your delivery, and some companies offer add-ons, such as eggs, milk, and other local and regional products. There are even subscription boxes for sustainably raised meat and fish.

*

Build relationships with local farmers.

By visiting farmers' markets regularly, you can learn about seasonal growing cycles, regional foods you can get locally, and even meal ideas based on current in-season produce.

Try DIY. If you don’t live near a farm or can’t find a farmers’ market in your neighborhood, try growing your own produce. Whether you live in a multi-story house or a small apartment, there are gardening options to suit your space.

Get down to earth with holiday meal prep.

Seek out a local turkey, pig or chicken farm to source meat for your holiday feast. Buy local produce to use in your traditional side recipes – or try a new seasonal side dish!

10

© 2020 United HealthCare Services, Inc.

Dementia ‘The long goodbye’ Making the most of the time we have as memories fade

The heartbreaking challenges of dementia are a daily reality for many older adults and their families. Symptoms of dementia include a gradual loss of memory and decline in language and problem-solving skills to the point a person is unable to perform everyday activities or live on their own.

Dementia may be related to several disorders that cause abnormal brain changes, with Alzheimer’s disease responsible for 60 to 80 percent of cases.

Currently, more than 5 million Americans are living with Alzheimer’s, and the number is projected to reach nearly 14 million in the next 30 years.

Alzheimer’s disease is the sixth-leading cause of death in the U.S. People age 65 and older survive an average of 4 to 8 years after diagnosis, but due to the slow and uncertain progression of the condition, some people may live up to 20 years with Alzheimer’s.

And though dementia typically affects people over 65, this serious mental decline is not a normal part of aging. © 2020 United HealthCare Services, Inc.

11

If you notice one or more signs of dementia in yourself or another person, don't ignore them. You can use the Alzheimer’s Association’s warning signs worksheet to document any symptoms and discuss them with your doctor.

Alzheimer’s and vs. dementia symptoms

Typical age-related behavioral changes

Poor judgment and decision-making

Making a bad decision once in a while

Inability to manage a budget

Missing a monthly payment

Losing track of the date or the season

Forgetting which day it is and remembering it later

Difficulty having a conversation

Sometimes forgetting which word to use

Misplacing things and being unable Losing things from time to time to retrace steps to find them

Diagnosis and treatment Health care providers have a number of ways to measure a person’s cognitive abilities and assess what is likely normal aging versus the first signs of dementia. They can also help identify when memory loss might be linked to treatable causes like depression or sleep disorders.

Although there is no cure for progressive forms of dementia like Alzheimer’s, there may be ways to alleviate some of the symptoms and help people maintain normal activities for as long as possible.

These include: •

Taking prescription medications called cholinesterase inhibitors

•

Maintaining healthy sleep patterns

•

Eating a healthy diet

•

Getting regular exercise

•

Cognitive stimulation and socialization

Herbal or alternative remedies may also promise certain benefits but should only be used in consultation with your doctor.

12

© 2020 United HealthCare Services, Inc.

Tips for caregivers Caring for a loved one with dementia is difficult, and nearly 60 percent of caregivers rate the emotional stress as high or very high. The Alzheimer’s Association has the following suggestions for managing common behavior changes related to dementia.

Wandering

Aggression and anger

Six in 10 people with dementia will wander. Reassure the person if they feel lost, abandoned or disoriented.

Plan and stick to a daily routine to build structure.

Keep car keys out of sight and use devices that signal when a door or window is opened.

Try to identify if they are in pain or what might have triggered the behavior. Be positive and reassuring.

Call 911 in emergency situations. If the person is in a safe environment and you are able, walk away and take a moment for yourself.

Memory loss and confusion As memory loss becomes more severe, a person may not recognize family members or locations.

Stay calm and try not to take it personally. Use photographs and other thought-provoking items to remind the person of important relationships and places.

Anxiety and agitation Find out what may be causing the agitation and try

6 in 10

people with dementia will wander

to understand. Create a calming environment and use phrases like, “You’re safe here.” Use art, music or other activities to help engage the person and find outlets for their energy.

Musical memories are often preserved in Alzheimer's patients because those brain areas are largely unaffected by the disease.

© 2020 United HealthCare Services, Inc.

13

Helping you stay informed about coronavirus (COVID-19) The CDC is your best resource for COVID-19 The COVID-19 situation continues to quickly evolve. Go to the CDC for the latest information on COVID-19, including how to protect yourself, what to do if you are sick and if you should travel.

UMR is working to ensure we are available to support you during this time. Here is general information about how you can best cope with COVID-19. For more specific information about your plan, log into your member portal or call the phone number on your member ID card.

If you think you might have been exposed to COVID-19, call your health care provider right away. UMR members can find a network health care provider by selecting Find a provider on umr.com or by calling us using the phone number on your member ID card.

Resources for our members •

Access your health plan account: Sign in to umr.com to find network health care providers, benefits coverage and more.

•

Call with COVID-19 benefits questions: If you have health benefits questions or need help finding a health care provider, call the phone number on your UMR member ID card.

•

Get emotional support: Call our emotional support line any time at 866-342-6892. This 24/7 Optum Help Line is staffed by professionally trained mental health experts, free of charge and open to anyone.

The Centers for Disease Control and Prevention (CDC) is the best place to go for COVID-19 questions and information. UMR is here to support you and respond to your health benefits needs and questions.

14

© 2020 United HealthCare Services, Inc.

Health Literacy 101

: N O S S E L S ’ Y A D TO

E R H A T C L A E H VIRTUAL • What is it?

• When is it appropriate?

• How does it work?

Le t's fig ur e th is ou t to ge th er.

The past several months have drastically impacted medical care habits, even for the healthiest among us. Many medical practices were forced to limit in-person appointments to patients seeking emergency care, while other practices were forced to shut down permanently. As offices have begun reopening and welcoming patients back, appointments have been limited by social distancing and strict safety protocols surrounding COVID-19.

During this unprecedented time, many providers and offices began offering virtual appointments to their patients. While some patients may have taken advantage of this option prior to COVID-19 becoming a household name, virtual health care is now becoming more mainstream than ever before. With the trend of virtual appointments likely continuing due to limited in-person appointments being offered, it’s important to understand what virtual health care is and how it can play into the new norms of how we stay healthy.

Continued.

© 2020 United HealthCare Services, Inc.

15

Telehealth vs. telemedicine – which is which?

Understanding the relationship between health care and technology can be confusing under normal circumstances, not to mention when paired with a pandemic. Knowing the differences between the services that may be available to you may help ease the transition into the world of virtual appointments.

Th ey lo o k th e sa m e b u t th ey 'r e n o t.

Telehealth is ...

Telemedicine is ...

Telehealth is a term used to describe a broad scope of remote health care services used to provide general patient care and improve the health care delivery system as a whole.

Telemedicine differs from telehealth in that clinical services are being provided to patients via electronic communications through a vendor (for example, Teladoc or Doctor on Demand).

Generally speaking, telehealth covers the use of digital information, such as computers and mobile devices used to access health care services to help manage your health care.

The services provided to patients are done through electronic communications (typically patient-

to-physician or physician-to-physician) rather than through a vendor. These types of virtual visits are used for visits with a primary care physician or for consultations with a doctor who may be out of your geographic location.

16

The types of virtual visits most often covered by telemedicine include: • Follow-up visits with a specialist • Management of ongoing health conditions • Medication management Telemedicine services are most often performed using online video consultations, but can be done via telephone call in some cases.

Telehealth

Telemedicine

You get services through your doctor

You get services through a vendor

© 2020 United HealthCare Services, Inc.

Virtual doctor visits have long been a feasible and realistic option for patients who live in rural areas, but with the COVID-19 pandemic, virtual visits are being offered to more patients, no matter where they live.

When is a virtual appointment appropriate?

A virtual appointment may not always be the best match for the level or type of care you may need.

Emergency and urgent care appointments are not usually conducted virtually. Additionally, appointments in which a physical exam is needed are still often times conducted face-to-face.

It is always a good idea to check with your provider to confirm which type of appointment will best suit your health care needs and to verify whether virtual health care services are covered under your plan.

How to make a virtual appointment: Tech needs

Know your medical history

To get the most out of a remote visit with your health care provider, ideally you should have the following equipment available:

Your virtual appointment may require you to complete a brief questionnaire or medical history form. Make sure to:

• A working telephone line

• Complete your paperwork entirely and with all relevant health information.

• A high-speed internet connection • Video access through a smart phone or computer • A ny app used by your provider to connect (which should be downloaded prior to your appointment)

•W rite down any questions you may want to ask your provider during your virtual visit.

• Make a list of medications you are currently taking.

This will help your provider ensure you are getting the best care for your needs.

Request an appointment To begin the process, simply request an appointment with your doctor that fits your date and time availability; most virtual visits take 15-20 minutes.

Often, virtual appointments can be requested and scheduled via your provider’s website or the website of your health insurance provider. Check with your provider to confirm what types of appointments are covered under your plan. © 2020 United HealthCare Services, Inc.

When in doubt, contact your provider or insurance company with any questions you may have. It is always a good idea to clarify gray areas, especially when it comes to your health.

17

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.

18 18

Š 2020 United HealthCare Services, Inc.

WORD OF MOUTH:

What your teeth may be telling you “What does my mouth have to do with my overall health?” you might ask ...

Oral health, which includes your mouth, teeth and gums, can be an indicator or an actual sign of other health problems (or a warning of what’s to come). From chronic conditions to lesser-known connections to oral health, here are some of the ways your mouth may be sending you messages.

A little bit about bacteria We know our mouths are hubs for bacteria – largely the good kind – but because the mouth serves as the gateway to the digestive and respiratory systems, striking that “good balance” of bacteria is key. So too much bad bacteria built up in the mouth can cause a whole host of issues – including oral infections, periodontitis (gum disease) and/or tooth decay. No fun.

Well, more than you might have imagined ...

How can we prevent the bad guys from taking over? Keep up with the basics:

Brush at least twice a day

Floss daily

© 2020 United HealthCare Services, Inc.

Eat well – plenty of fruits and vegetables

Use mouthwash with fluoride

Check in with the dentist twice per year at minimum

19

Oral health connections Some health issues have true connections to oral health, and in some cases, one actually influences the other.

Mental health issues Depression, anxiety and other mental health disorders have a connection to dental diseases. Losing interest in self-care and daily hygiene can result in more cavities and gum disease.

Osteoporosis Defined by bone loss and bone-weakening, this disease has been commonly linked to bone loss of the jaw, as well as tooth loss.

Diabetes If you’ve been diagnosed with diabetes or have a hard time controlling your glucose levels, you’re at greater risk for gum (periodontal) disease. Diabetes puts you at higher risk for gum and bone infections, which can lead to tooth loss, persistent bad breath, problems chewing and interference with gum healing (even when treated).

Immune-related conditions Autoimmune disorders like Lupus, Rheumatoid Arthritis and Celiac disease, as well as some cancers and HIV/AIDS which can cause compromised immunity, may make it harder to fight off infection (like too much bad bacteria in your mouth).

20

Š 2020 United HealthCare Services, Inc.

When oral health goes south Body organs and systems can be impacted by less-than-optimal oral health.

An added precaution Coronary arterial disease Clogged arteries have been closely linked to tooth loss and gum disease.

Heart infections (or endocarditis) Bacteria from your mouth travels through your bloodstream and lands inside the lining of the heart, which can negatively affect heart valves. If you needed yet another reason to pick up that floss every night, cardiovascular disease and clogged arteries have been linked to the “inflammation and infections” caused by oral bacteria.

Pneumonia Similar to the way bacteria can travel to your heart, germs from your mouth can also land in your lungs and cause pneumonia or other respiratory illnesses.

If you have an existing heart, lung or other health condition, you may benefit from an additional step before your next teeth cleaning. Taking a course or dose of antibiotics (as prescribed by your doctor) before a dental visit may offer an added layer of precaution that can help prevent unwanted infections.

Don't forget your furry family members

At-risk pregnancy If you have a history of gum disease, keep in mind the risks of low birth weight or premature birth, and talk to your doctor and dentist about these potential complications.

© 2020 United HealthCare Services, Inc.

Good oral hygiene is good for your pets as well. Stay on top of their health with annual visits and regular teeth cleaning, if necessary.

21

6

WAYS TO

MIX UP YOUR WALK

It’s a great time of year for walking or hiking!

Walking can boost both your physical health and your mental well-being. Plus, it’s something you can do while safely social distancing.

But if you find walking boring or repetitive, try these ideas for turning an everyday stroll into an adventure that can spark your creativity and help take your mind off your stress.

Design a scavenger hunt Print out a list of things you might find in your neighborhood or on a trail, then check them off as you go. Your heightened sense of observation might help you see your familiar route in a whole new light! If you’re walking with family or friends, challenge them to a friendly competition to see who can spot each thing first – or the most.

22

Pick a podcast If you typically listen to music while you walk or run, consider checking out a podcast instead. Ask yourself: Are you in the mood to be entertained or educated? What topics interest you? Then search for something new or ask a friend for a recommendation.

© 2020 United HealthCare Services, Inc.

Practice moving meditation Walking meditations can help relieve stress and increase mindfulness. They’re a great option if you want to bring your body and mind in sync without sitting still. You can find guided walking meditations and tips online. Walking meditations don’t need to be long, so they’re ideal if you only have time for a walk around the block.

Dial up the fitness

Stop to smell the roses

You’ll get a bigger return on your exercise investment if you add cardio or strengthtraining intervals to your walk. Some walking trails have built-in activities you can stop and do along the way. Or you could simply pause periodically to do things like push-ups, jumping jacks or high knees to keep your heart rate up and work more muscle groups. Add some hand, wrist or ankle weights if you want to challenge yourself.

Take your dog for a walk and follow their lead. Stop when they stop. See what they see (or smell). Don’t have a dog? Offer to walk a neighbor’s furry friend. You’ll gain a new perspective and accomplish a good deed.

Document your journey Take your phone or camera along and photograph whatever catches your eye. Or pick a theme like textures, shapes or colors and keep your eye out for shots to take along the path. This exercise will get your creative juices flowing during and after your walk as you can reference them later for inspiration.

© 2020 United HealthCare Services, Inc.

23

Measure twice, cut once Whether you’ve been binge watching home-improvement shows or cleaning out long-neglected closets, you’ve probably caught yourself thinking about how you could spruce up your home lately. But before you dive into a DIY project, it’s important to take proper steps to ensure a safe outcome.

Suit up properly If you plan to paint, strip furniture, or spray herbicides and pesticides, make sure to cover up from head to toe and wear gloves, safety goggles and a face mask.

You may need a respirator if you’re using certain types of chemicals or paint, or doing heavy sanding.

If you’re working indoors, ensure adequate ventilation at all times.

Prep for success Figure out how much time you’ll need to complete your project. Identify your tools and materials. Plan for cleanup before you begin.

And make sure your first aid supplies are handy.

24

© 2020 United HealthCare Services, Inc.

Create a safe zone Be aware of your surroundings at all times, and make sure you’re working with good lighting. Be cognizant of where your tools or dangerous materials are so you can keep kids and pets safe while you’re working.

Know your emergency plan If you become injured and it’s not an emergency, use your first aid kit. If you can’t care for your injury with basic first aid supplies, head to your nearest urgent care or hospital.

If it’s an emergency, call 911.

As excited as you might be to get things done around the house, rushing can lead to accidents or injuries, and often results in a poorly finished project. Give yourself plenty of time during the planning stage of your project to be able to see the project through.

©©2020 2020United UnitedHealthCare HealthCareServices, Services,Inc. Inc.

25 25

Use the 4-to-1 rule: For every four feet of ladder height, the bottom of the ladder should be one foot away from the wall it’s leaning against.

6 Face the ladder while climbing and make sure to keep three points of contact when climbing: two hands and one foot at all times.

5 Don’t shortcut cleanup It’s important to clean up immediately after you complete or hit pause on your project. Make sure all tools are stored in a safe place while not in use, especially if you used power tools or a saw.

Collect all trash and debris and dispose of it in proper trash bins. Take leftover paint to a local recycling center or home improvement store where they can dispose of it properly. Don’t throw it in the trash or wash it down the drain.

Inspect the ladder before using it to make sure there is no damage and all parts are moving properly.

4 Select the right ladder for the job; make sure the height is correct and that the ladder provides you ample reach.

3 Wear proper shoes; no sandals or bare feet while climbing.

2 Set the ladder on level ground before climbing.

Never pour hazardous waste down the drain of your home or into the storm drains on your street.

If you have hazardous waste, check with your local community to locate a household hazardous disposal site. Many cities have collection centers or pick-up options available.

26

1

6 safety tips for using a ladder

© 2020 United HealthCare Services, Inc.

Introducing My taskbar on umr.com “Your” health care manager at your fingertips My taskbar is fast and easy! Log on to umr.com to see a personalized to-do list that highlights the steps YOU need to take to keep your benefits up to date. Personalization is based on your company’s health benefits plan and the programs you’re eligible for.

Visit umr.com today to take advantage of this time-saving feature!

!

Needs to be updated

Marked complete. No more action needed

My taskbar may prompt you to: -

Provide/verify your email address Provide other insurance information Update security questions Review new claims Provide accident details

© 2020 United HealthCare Services, Inc.

- G o paperless - G et to know UMR - Take your clinical health risk assessment (CHRA) - R eview wellness activities

27

MONTHLY HEALTH OBSERVANCES

Handwashing

done right

Washing your hands is an easy and effective way to help you stay healthy and prevent the spread of germs.

To make sure you and your family are washing your hands the right way, follow these simple steps:

1. W et your hands with clean, running water and apply soap.

2. L ather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers and under your nails.

3. S crub your hands for at least 20 seconds.

Need a timer? Hum the “Happy Birthday” song from beginning to end twice.

4. Rinse your hands well.

5. Dry your hands with a clean towel or air dry them.

When you’re not able to wash your hands with soap and water, you can use an alcohol-based hand sanitizer that contains at least 60 percent alcohol. LEARN MORE

28

OCTOBER Domestic Violence Awareness Health Literacy Breast Cancer Awareness Sudden Infant Death Syndrome (SIDS) Awareness

NOVEMBER American Diabetes Month COPD Awareness Great American Smokeout (11/19)

DECEMBER Influenza Vaccination Week (12/6-12/12) Handwashing Awareness Week (12/6-12/12)

© 2020 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:

COVID-19 The COVID-19 situation continues to quickly evolve. Go to the CDC for the latest information on COVID-19, including how to protect yourself and what to do if you are sick.

1

Find your member ID card

2

Find a provider

3

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

On 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.

Continued on next page. > © 2020 United HealthCare Services, Inc.

29

COLD, FLU OR ALLERGIES

MILD ASTHMA ATTACK

RETAIL CLINIC

URGENT CARE

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.

Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends.

TIMES TO GO: • • • •

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

• Sprains and strains • Sore throats • Minor broken bones or cuts

• Minor sprains or burns • Minor infections or rashes • Earaches

Expect to wait 15 minutes or less

Expect to wait 20-30 minutes

Average cost $50-$100

Average cost $150-$200

(per service for non-employer sponsored facilities)

(for non-employer sponsored facilities)

NOT FEELING WELL

SUDDEN HEALTH CHANGES

DOCTOR’S OFFICE

EMERGENCY ROOM

(NOT URGENT)

Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions.

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.

TIMES TO GO:

TIMES TO GO:

• Preventive services and vaccinations

• Sudden weakness, trouble talking or blurred vision • Large open wounds • Difficulty breathing • Severe head injury

• M edical problems or symptoms that are not an immediate, serious threat to your health or life

30

TIMES TO GO:

• • • • •

Heavy bleeding Spinal injuries Chest pain Major burns Major broken bones

Expect to wait 1 day to 1 week or more for an appointment

Expect to wait 3-12 hours

Average cost $100-$150

Average cost $1,200-$1,500

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

(for non-critical cases)

© 2020 United HealthCare Services, Inc.

[ Breast Cancer Awareness ]

Nearly

Breast cancer will affect about

40,000 women

1 in 8 women

die of breast cancer each year.

in the United States.

mammograms SPOTLIGHT ON

October is Breast Cancer Awareness Month

The best way to beat breast cancer is to

detect and treat it early.

Mammograms are used to

Along with conducting

monthly self-breast exams, women should follow the recommended guidelines for mammograms.

evaluate symptoms of breast disease, including a lump, nipple discharge, breast pain, dimpling of the skin on the breast, changes of the nipple or other findings.

A mammogram is an X-ray picture of the breasts used to find breast tumors and cancer. When and how often to have a mammogram is a choice you must make. Different expert groups do not fully agree on the best timing for this test. Before having a mammogram, talk to your provider about the pros and cons of having the test.

Ask about your risk for breast cancer, whether screening decreases your chance of dying from breast cancer and if there is any harm from breast cancer screening, such as side effects from testing or overtreatment of cancer when it’s discovered. Š 2020 United HealthCare Services, Inc.

31

Types of mammography Digital mammography is the most common technique because it allows the X-ray image of the breast to be viewed and manipulated on a computer screen.

Who should get a mammogram?

•W omen starting at age 40, repeated every 1 to 2 years (this is not recommended by all expert organizations) • A ll women starting at age 50, repeated every 1 to 2 years •W omen with a mother or sister who had breast cancer at a younger age, repeated every year (they should begin earlier than the age at which their youngest family member was diagnosed)

Three-dimensional (3D) mammography is a type of digital mammography that takes multiple images of breast tissue to re-create a 3D image of the breast. Because this advanced technology gives doctors a clearer image of breast masses, doctors can detect breast cancer earlier and more easily. It also helps doctors see more types of cancers and get a more accurate idea of cancer size. Although 3D mammography may be especially beneficial for women with dense breast tissue, all women should check with their doctor and insurance provider to find out if 3D mammography is the right choice for them.

• Women who have had a previous abnormal mammogram

Are you at risk?

Factors that may raise your risk for breast cancer include: • N ever giving birth or having your first child after age 30 • B eing overweight after menopause or not exercising regularly • G etting older – your risk increases with your age • D rinking alcohol – your risk increases with increased use • A previous diagnosis of breast cancer or non-cancerous breast disease • B eginning menstruation before age 12 or beginning menopause after age 55

32

How a mammogram is performed All mammograms are performed the same way. You will be asked to undress from the waist up and given a gown to wear. Depending on the type of equipment used, you will sit or stand.

One breast at a time is rested on a flat surface that contains the X-ray plate.

A device called a compressor will be pressed firmly against the breast. This helps flatten the breast tissue. The compressor surfaces may feel cold. When the breast is pressed down, you may have some pain. This needs to be done to get good quality images. The X-ray pictures are taken from several angles.

You may be asked to hold your breath as each picture is taken.

The level of radiation from mammography is very low, and a 3D mammogram releases the same amount of radiation as a traditional mammogram. © 2020 United HealthCare Services, Inc.

How to prepare for a mammogram Do not use deodorant, perfume, powders or ointments under your arms or on your breasts on the day of the mammogram. These substances may hide a portion of the images. Remove all jewelry from your neck and chest area.

Tell your provider and the X-ray technologist if you are pregnant or breastfeeding, or if you’ve had a breast biopsy. If you are pregnant and need to have an abnormality checked, your belly area will be covered and protected by a lead apron. Routine screening mammography is not done during pregnancy or while breastfeeding.

Statistics for MEN and breast cancer Although routine mammograms are not recommended for men, they can develop breast cancer.

About 2,620 new cases of invasive breast cancer are diagnosed in men in the United States each year.

Understanding the results Normal:

Breast tissue that shows no signs of a mass or calcifications – tiny deposits of calcium – is considered normal.

If you suspect you may have breast cancer or have a strong family history of breast cancer, talk with your doctor.

Abnormal:

Most abnormal findings on a screening mammogram turn out to be benign (not cancer) or nothing to worry about. New findings or changes must be further evaluated.

A radiologist may see the following types of findings on a mammogram: • A well-outlined, regular, clear spot (this is more likely to be a noncancerous condition, such as a cyst) • Masses or lumps • D ense areas in the breast that can be breast cancer or hide breast cancer • Calcifications (most are not a sign of cancer) At times, other tests are also needed to further examine mammogram findings. Comparing your current mammogram to your past mammograms helps the radiologist tell whether you had an abnormal finding in the past and whether it has changed.

Suspicious:

When mammogram or ultrasound results look suspicious, a biopsy is done to test the tissue and see if it is cancerous. ©©2020 2020United UnitedHealthCare HealthCareServices, Services,Inc. Inc.

33

FALL MEAL MAKEOVER

Cheesy Potato and Cauliflower Casserole

INGREDIENTS • 1 head of cauliflower, in ½ inch pieces (or 2 pounds or so leftover) • 1 ½ pounds potatoes, peeled and sliced ½ inch thick (Yukon Golds work well, about 6 medium-sized) • 1 /3 cup chicken or vegetable broth • Ground black pepper • Kosher salt • 1 T fresh thyme • 6 ounces sharp cheddar cheese, shredded • 1 T butter, plus more for greasing dish

8

servings

34

DIRECTIONS

Think beyond standard scalloped potatoes. Let’s shake up a holiday meal tradition by adding in some vegetables you have on hand (or even left over)!

1. Grease a 2-quart baking dish with butter and preheat oven to 450°F. 2. Place potatoes in a large pot of cold salted water covered by 2 inches. Bring to a boil.

3. Add cauliflower pieces and cook for 10 minutes at a rapid simmer. When cauliflower is crisp-tender and the potatoes are just cooked through, it’s time to drain. (Let the veggies sit for about 5 minutes after draining.)

4. Place half of the cooked vegetables into the baking dish, and sprinkle with half of the cheddar and half thyme.

Season with black pepper.

5. Repeat by adding another layer of veggies, ½ cheese, ½ thyme and black pepper. Add the broth and dots of butter along the top of the casserole.

6. Bake until the cheese is bubbling and looking crispy, about 15-20 minutes. Enjoy!

Want more recipes?

Visit foodhero.org for other easy leftover recipe ideas.

© 2020 United HealthCare Services, Inc.

En Español Recursos para ayudarle a vivir una vida más saludable Visite umr.com y vaya a en Español en la sección a la izquierda del menú principal para acceder a los recursos en español. O seleccione Member en el menú principal y vaya a Health Education Library (Biblioteca de Educación en Salud) para obtener más información confiable.

Seleccione Español en el menú desplegable para aprender más sobre las enfermedades comunes, los síntomas y los tratamientos.

©©2020 2020United UnitedHealthCare HealthCareServices, Services,Inc. Inc.

35

Visit our website at umr.com to learn more

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. Š2020 United HealthCare Services, Inc.

36