Healthy You from UMR - Spring 2021

Healthy You Spring~ 2021

Cheers to good health Stay connected this spring

COVID-19 vaccination

Why you shouldn’t wait

Celiac disease vs. gluten intolerance Plan for an unexpected hospital stay

The health benefits of gardening

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 ©2021 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.

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Spring is the perfect time to create or continue a healthy habit of taking 10,000 steps each day! © 2021 United HealthCare Services, Inc.

CONTENTS FROM THE EDITOR

pg. 6

10 reasons to get into a springtime state of mind.

HOW WE’RE STAYING CONNECTED

pg. 8

Check out these creative ways the Healthy You team has staved off social isolation during the pandemic.

WHEN IS A FEVER CAUSE FOR ALARM?

pg. 11

Follow these age-related guidelines for when you should seek treatment for a fever.

CELIAC DISEASE AND GLUTEN SENSITIVITY

pg. 14

Why going gluten-free is a medical must for some people.

WHAT’S SO GREAT ABOUT STRETCHING?

Find out how stretching can be beneficial to your body and mind – and the proper way to do it.

CURB YOUR SUGAR CONSUMPTION THE COVID-19 VACCINE

pg. 18

What you need to know about the three authorized COVID-19 vaccines.

pg. 24

pg. 32

Learn why sugar affects your mental health and how to find healthy alternatives.

SEEDS + SOIL + SUN = HEALTHY FUN pg. 36 HEALTH LITERACY 101

pg. 21

How to prepare for an unexpected hospital stay.

Understanding gardening’s many health advantages may help you enjoy it even more.

TRACK YOUR CLAIMS

4

WHERE TO GET CARE

29

UMR ON THE GO

5

COVID-19 31

INTRODUCING MY TASKBAR

27

SIMPLY DELICIOUS RECIPE

38

MONTHLY OBSERVANCES

28

EN ESPAÑOL 39

Register on umr.com to take advantage of all our online resources for members. © 2021 United HealthCare Services, Inc.

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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

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© 2021 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.

© 2021 United HealthCare Services, Inc.

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1. Sunshine!

If your winter climate is heavy on gray and light on green, simply seeing more of the sun’s rays can be a tremendous mood and energy booster.

FROM THE EDITOR

Spring is a time of awakening and possibilities.

Here are 10 reasons to get into a sublimely springtime state of mind.

4. Dining al fresco 2. Shedding layers It’s oh so satisfying to trade in your down and polar fleece for T-shirts and flip-flops!

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Picnics! Grilling! Drinks on the deck! Spring is the official start of the outdoor dining season for much of the country.

3. Outdoor gatherings

5. Prime produce

If you’re feeling cooped up and isolated, warmer weather may make it easier for you to safely socialize again. Treat yourself to a new mask to match the season – perhaps something floral or outdoorsy!

Green fruits and veggies like lettuces, asparagus, artichokes and peas are at their peak this season, which means they’re bursting with nutrients and flavor.

© 2021 United HealthCare Services, Inc.

6. Hope on the horizon With vaccination efforts in full swing, this may be the season when we finally start to get the upper hand with COVID-19!

7. Birdwatching The sounds of birds chirping and the sight of them foraging for worms and making nests are unmistakable signs of spring. Put up a feeder and you may catch a glimpse of some migrating feathered friends.

8. Longer days

10. Seeing green

Say goodbye to commutes with the headlights on and dinners in the dark. Say hello to more evening sunlight, especially now that daylight saving tme is in effect for most of the country.

Spring walks can feel like a stroll through The Land of Oz: From trees to lawns to landscaping, this is one time of year when everything is verdant and vibrant.

9. Digging in the dirt When those perennial blossoms bloom, we know warmer weather is on the way. And for some, the true mark of spring is a visit to the garden center for annual flowers and vegetables to plant (see “Seeds + Soil + Sun = Healthy Fun” on page 36). © 2021 United HealthCare Services, Inc.

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If you need new ideas for strengthening your own sense of connectedness, try some of these creative ways the Healthy You team has joined up with others during the pandemic:

If you can hang out in person …

How we’re staying

CONNECTED There’s no doubt that social distancing has taken a toll on our collective mental health.

Being physically separated from other people can lead not only to loneliness, but also to stress, anxiety and depression in both adults and children.

In late 2020, the American Psychological Association published the results of a poll of 1,800 psychologists:

74% said they were seeing more patients for anxiety, and 60% said they were seeing more patients for depression compared to before the pandemic.

While those numbers are certainly noteworthy, there is some empowering news for those feeling the ill effects of prolonged quarantining: Researchers have found

that how connected you feel is determined internally more than it’s influenced by whether you are in the physical presence of other people.

So while there’s no denying the emotional boost you get from a hug, many of the clever ways we’ve found to foster connectedness over the last year really can be as

“I walk with my friend/ neighbor once or twice a week. We grab coffee in the neighborhood, wear masks and catch up.”

“We have socially distanced bonfires.”

“We have drinks on the porch. Neighbors walk by and it sometimes turns into a little outside happy hour.”

“We’ve rediscovered local parks for hiking, biking and skateboarding.

Even my 24-year-old is skateboarding with his younger siblings all the time now, so there’s more family bonding than ever!”

good for our mental health as being “together.”

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© © 2021 2021 United United HealthCare HealthCare Services, Services, Inc. Inc.

If you want to shake up your virtual meet-ups …

“I do live online exercise classes or group workouts with friends where we take turns planning the routine.”

“My friends and I started a Zoom book club.”

"I dropped off birthday ‘kits’ to a few of my daughters’ friends with some favors, a couple of activities and a cupcake. Then we had a virtual party.”

“A couple of friends and I have a group text that has taken on new importance over the last year. We also use extended family group texts.”

“We use game packages and apps like Jackbox and Houseparty to play games with multiple friends at once (they have kid-friendly filters so little ones can join in).

Online escape rooms are fun, too!”

“We attend online concerts and TV or movie watch parties.”

“I did a virtual wine tasting with a friend.”

“We celebrate birthdays and holidays using Zoom, Google Meet or Houseparty.

We drop off or send gifts in advance then open them onscreen.” © 2021 United HealthCare Services, Inc.

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For those craving a creative outlet …

“I have some artist Facebook groups who mail a journal around to different people who each add their own contribution, then pass it on. Eventually, it comes back to you full of art.”

“We create chalk sidewalk art for people. Our neighbor was coming home with a new baby, so we colored their sidewalk.”

“Sometimes we call grandma and grandpa in the car right after school pickup so the kids can talk about their day while it’s ‘fresh’ in their head.”

“We orchestrated a recipe challenge where two couples or families make their own versions of the same meal. We leave it on each other’s porch and try both versions then chat about what we like about each recipe.”

“The kids color or make something for a family member and we take pictures of it and text it to them.”

“Some of my friends and I have sent gifts to the others’ children on behalf of our children, or even sticker exchanges or photos.

Kids love getting real mail.”

“Some of our neighbors are professional musicians, and they will open their windows and doors and play music, inviting people to attend, socially distanced, on their front lawn. Everything from classical piano to string quartets to rock.”

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© 2021 United HealthCare Services, Inc.

When is a fever cause for alarm?

Fevers are not always dangerous.

A fever is an increase in your normal body temperature, a result of your brain reacting to your body's response to an illness, an infection or some other cause.

There are a few variances on what determines if a person has a fever, including, most important, age.

ADULTS: 98.6 degrees Fahrenheit (F) is considered normal body temperature.

BABIES: A body temperature above 100.9 F is considered a fever.

CHILDREN (2-18): A body temperature above 100.4 F is considered a fever.

Infants and young children have a higher average body temperature than older children and adults. That’s because their metabolism is more active, and the surface area of their bodies is larger relative to their weight.

For example, a newborn's average body temperature is 99.5 F.

© 2021 United HealthCare Services, Inc.

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When to contact a doctor You can treat a fever with over-the-counter fever reducers.

However, doctors have established guidelines to help you determine when to seek medical treatment for a fever.

INFANTS For a child between birth to 24 months, call your pediatrician if your child is: • B irth to three months old

99.5ºF The average body temperature of a newborn

>100.4ºF above average from birth to three months

and has a rectal temperature of 100.4 F or higher

• T hree to six months old and has a rectal temperature up to 102 F and appears oddly irritable, lethargic or uncomfortable, or has a temperature higher than 102 F

• S ix to 24 months old with a rectal temperature higher than 102 F that lasts longer than one day but has no other symptoms. If this child has other symptoms, such as cough, cold or diarrhea, consider calling the child’s doctor.

If your child has special health concerns, such as immune system problems or pre-existing illnesses, ask your child’s doctor for guidance.

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© © 2021 2021 United United HealthCare HealthCare Services, Services, Inc. Inc.

ADULTS >103ºF above average for adults

We’ve all been taught that our “normal” body temperature is 98.6 degrees F. But for many adults, that baseline can vary due to several factors: • Y our body’s response to environmental conditions • I f you have been physically active

>102ºF above average from three to 24 months

CHILDREN For children ranging in age from two years to teenaged, a temperature of 102 F isn’t always a reason to be alarmed if they are responsive, drinking plenty of fluids and active.

However, call your child’s doctor if the child: • A ppears listless or irritable, vomits repeatedly, has a bad headache or stomachache, or has other symptoms that cause significant discomfort

• The time of day Your temperature is probably lower when you first wake up than it is in the afternoon or evening. To determine your body’s baseline temperature, check your temperature (when you are not sick) six or seven times over the course of a couple of days and note the average of those results.

If your temperature is 103 F or higher, call your doctor. If your fever is accompanied by any of the following, seek medical care as soon as possible: • Severe headache

• H as a fever after being left in a hot car. In this case, seek medical care immediately.

• Unusual skin rash (especially if the rash quickly worsens)

• H as a fever that lasts longer than three days

• Unusual sensitivity to bright light

• A ppears listless and has trouble making eye contact with you

• Stiff neck and pain when you bend your head forward • Confusion • Persistent vomiting

If you or someone you care for is experiencing a fever, drink plenty of fluids, rest your body and dress to stay cool.

• Difficulty breathing or chest pain • Abdominal pain or pain when urinating • Convulsions or seizures

And never hesitate to reach out to a doctor for advice and care. © 2021 United HealthCare Services, Inc.

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Celiac disease and gluten sensitivity What is celiac disease?

Although most people think of celiac disease as a food allergy, it’s actually an autoimmune disease.

Why going gluten-free is a medical must for some Gluten-free eating has grown in popularity, with gluten-free options popping up on nearly every restaurant menu and gluten-free foods commanding a growing share of grocery shelf space. This is due in part to an increased awareness of celiac disease and gluten intolerance, and in part to gluten-free diet trends.

Here, we help you better understand celiac disease and gluten intolerance, and how these serious medical conditions are more than just a fad.

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There’s no such thing as a gluten “allergy,” although some people are allergic to wheat. For those with celiac disease, ingesting gluten – a protein found in wheat, barley and rye – triggers an immune reaction that damages the tiny, finger-like projections called villi in the small intestine that absorb nutrients from food and supplements. When villi are damaged, those nutrients are not absorbed, which can lead to vitamin deficiencies and malnourishment.

Who celiac disease affects According to the Celiac Disease Foundation, parents, siblings and children of those with celiac disease have a 1 in 10 risk of developing the disease compared to 1 in 100 in the general population.

Celiac disease is genetic and hereditary, although it’s unclear what causes the disease to develop in some people with the gene and not others. It can “turn on” at any age after gluten is introduced into the diet, typically after 6-9 months of age. And while doctors believe that trauma, illness and hormonal shifts (puberty, pregnancy, menopause) can trigger it, there is no conclusive evidence of this. Some people with celiac disease are asymptomatic, which is why it’s important to talk to your doctor about how frequently you should be tested if you have a firstdegree relative with the disease.

© 2021 United HealthCare Services, Inc.

Celiac disease symptoms Damage to the intestinal lining can cause mild to severe gastrointestinal symptoms, including: • Stomachaches • Chronic diarrhea • Vomiting • Weight loss

M AY I S C E L I AC AWA R E N E S S M O N T H Celiac disease affects about 1 in 100 people worldwide.

Visit Celiac.org for more information about gluten-free living.

• Stomach cancer Symptoms aren’t limited to the GI tract: Celiac disease has more than 300 known symptoms, including: • Joint pain • Chronic fatigue • Headaches or migraines • Infertility • Depression or anxiety • Certain types of rashes • Dental problems

© 2021 United HealthCare Services, Inc.

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Managing celiac disease Diagnosing celiac disease Celiac disease is diagnosed using a blood test and upper endoscopy. A person must have gluten in their diet at the time of testing. People with celiac disease who eat gluten have higher than normal levels of certain antibodies in their blood.

These antibodies are produced by the immune system because it views gluten as a threat. Biopsies of the small intestine lining taken during an endoscopy can reveal damage and inflammation caused by the disease. Once a person adopts a gluten-free diet, repeat blood tests and endoscopies can reveal how well they are managing the disease.

There is no cure or medication for celiac disease, but it can be controlled by eating a 100% gluten-free diet for life.

Many foods, such as fresh meat, fish, vegetables and fruit, are naturally gluten free, as are some grains, such as rice and quinoa.

Determining whether processed foods contain gluten is trickier: If a product contains wheat, rye or barley, it must be labeled, but sometimes the ingredients themselves, such as “natural flavors,” contain gluten that is not called out on the label. Looking for products that are labeled “certified gluten free” and sticking to those with minimal ingredients may be the safest choice.

Ingesting even trace amounts of gluten can trigger an autoimmune response and lead to small intestine damage, even if doing so does not make a person with celiac disease feel “sick.” Therefore, people with celiac disease should not only avoid food, beverages and medications containing gluten, but should also avoid “cross-contamination.”

Whether cooking at home or ordering from a restaurant, people diagnosed with celiac disease should avoid:

E VE N TO OTHPASTE? People with celiac disease should make sure anything used in or around their mouth is gluten-free.

That includes medications, oral health products, lip balm, beauty products, lotions and toothpaste.

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• F ood that has been prepared along with gluten-containing food (e.g., veggies boiled in water that was used to cook glutencontaining pasta or meat cooked on a shared grill) • Condiments that have come into contact with gluten (e.g., a jar of mayonnaise that had a knife dipped back into it after spreading it onto gluten-containing bread) • Food that has been cooked in a fryer/oil that is used to cook gluten-containing food • Food that has come into contact with pots and pans, colanders, cutting boards, grills, toasters, utensils or surfaces that have been used to prepare gluten-containing foods

© 2021 United HealthCare Services, Inc.

What is gluten intolerance?

Some people have what’s called a “non-celiac gluten/wheat sensitivity” (NCGS). These people do not test positive for celiac disease, yet they experience similar symptoms to those who do.

Those symptoms are often resolved when they remove gluten from their diet.

According to the Celiac Disease Foundation, the number of people impacted by NCGS is equal to or even exceeds the number of people with celiac disease, but less is known about what triggers the immune response in these individuals.

People with NCGS tend to follow a gluten-free diet but may not need to avoid cross-contamination to the extent that those with celiac disease do.

Those who have other autoimmune diseases often say they feel better when they stick to a gluten-free diet, as well.

TA L K TO YO U R D O C TO R O R A NUTRITIONIST b efo re b egin ni n g a n ew d iet.

© 2021 United HealthCare Services, Inc.

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The COVID-19 vaccine: Why you shouldn’t wait Moderna PfizerBioNTech

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© © 2021 2021 United United HealthCare HealthCare Services, Services, Inc. Inc.

How the vaccines work When no one or just a few people are vaccinated, the coronavirus spreads easily and makes a lot of people sick. When enough people are vaccinated, it’s difficult for the virus to spread and fewer people get sick.

“Herd immunity” is achieved when 70-90% of the population is immune to the virus, either through vaccination or through natural infection.

Reaching this threshold helps protect those who can’t get vaccinated yet, such as children and people with severe vaccine allergies.

Johnson & Johnson/Janssen

Two of the vaccines currently authorized in the U.S. – Moderna and Pfizer-BioNTech – contain genetic material called messenger RNA (mRNA). This small piece of the coronavirus’s mRNA orders the cells in your body to make copies of the distinctive but harmless spike protein that appears on the surface of the coronavirus. These spike proteins trigger an immune reaction.

Your body creates antibodies, which then protect you from getting sick if you’re exposed to the real virus later.

The Moderna vaccine requires two shots given one month apart, and the Pfizer-BioNTech vaccine requires two shots given three weeks apart.

The third and most recently authorized vaccine, Janssen Biotech, Inc. (a Johnson & Johnson company), uses viral vector technology to create immunity.

That means it uses another, harmless virus as the vehicle to introduce the coronavirus’s genetic material to your immune system.

The J&J/Janssen vaccine uses a weakened adenovirus (the cause of the common cold). It has genetic material from the coronavirus inserted within it. The adenovirus is too weak to make you sick. But it can still insert the genetic material it carries into cells as a normal virus would. Once inside your cells, that genetic material instructs them to make the coronavirus’s spike protein. The cells then display the spike protein on their surface. As with the mRNA vaccines, these proteins trigger an immune reaction and your body creates antibodies. These protect you from getting sick if you get infected with the real virus later. The J&J/Janssen vaccine requires only one shot.

The Moderna and J&J/Janssen vaccines are recommended for people 18 years and older, while the Pfizer vaccine is recommended for people 16 and older.

None of the vaccines contain the real coronavirus, so getting vaccinated cannot give you COVID-19. © 2021 United HealthCare Services, Inc.

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Effectiveness

SIDE EFFECTS You may have some side effects from the vaccine, which are normal signs that your body is building protection, and they should go away within a few days.

The most common side effects include: • Fever • Fatigue • Headache • Muscle pain • Chills • Nausea • P ain, redness or swelling at the injection site

These reactions were more likely to be reported after people received the second dose of the Moderna and Pfizer-BioNTech vaccines.

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Moderna

PfizerBioNTech

Johnson & Johnson/ Janssen

94.1%

95%

66.3%

effective

effective

effective

In clinical trials, the Moderna vaccine was 94.1% effective in preventing COVID-19; the Pfizer-BioNTech vaccine was 95% effective; and the J&J/ Janssen vaccine was 66.3% effective.

Getting a COVID-19 vaccine may also protect you from getting seriously ill even if you do get COVID-19. While the J&J/Janssen vaccine has a lower efficacy rate, infectious disease experts point out that its results cannot be directly compared to the other two vaccines because it’s a single dose and the company’s trial was conducted when there were more infections and new, more contagious variants.

Unless you have allergies to ingredients in a specific vaccine, the best COVID-19 vaccine is probably the one you can get soonest.

It is not yet clear how long the vaccine will provide protection or whether it prevents someone from spreading the virus. Therefore, it will be important for those who get the vaccine to follow the most current CDC guidelines, such as wearing a mask and social distancing in certain situations.

Multiple variants of the virus that causes COVID-19 are circulating globally.

These variants seem to spread more easily and quickly than other variants, which may lead to more cases of COVID-19. So far, studies suggest that antibodies generated through all three vaccines recognize these variants.

This is being closely investigated.

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.

© 2021 United HealthCare Services, Inc.

[ Health Literacy 101 ]

Make your decisions known in advance of an unexpected hospital stay If you were suddenly hospitalized with a serious illness or injury, would your family know what to do if asked to make treatment decisions on your behalf?

Do they know your medical history or what medicines you’re taking?

Have you talked to them about what you would want?

There’s a lot that plays into these decisions, both personally and legally, and the best time to make plans is before an unplanned health event occurs. © 2021 United HealthCare Services, Inc.

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Put your intentions in writing There are several legal arrangements you can put into place to prepare for an event that leaves you unable to make decisions on your own.

These include:

Living will or advance directive

Get your paperwork in order

This legal document calls out specific health care instructions to health care providers or facilities treating you and any family members or friends who may represent you during your admission. A living will typically specifies your wishes about life-prolonging procedures or end-of-life care if you are unable to communicate yourself.

Make sure you have your medical documents and information organized and available in a way they can be accessed by your spouse, family member or other person you authorize to speak with health care providers about your care.

These may include: • Your health care ID card • Your emergency contacts

Power of attorney

• A list of the prescription and over-the-counter medications you are currently taking

This document allows you to authorize someone to make financial decisions for you. It does not allow them to make health care decisions on your behalf. You would need to name them your health care proxy to give them that authority.

• A list of any allergies you have • C opies of legal documents, including a living will, power of attorney or health care proxy • Your personal health records • A ny forms the hospital asked you to fill out in advance

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Health care proxy This document allows you to name one or more people as your health care agent, who can make decisions about your care if you are unable to do so. You can give your proxy the authority to make decisions in all medical situations, according to your wishes, values and beliefs.

IMPORTANT: Your signed health care proxy only takes effect when a physician determines you are unable to make health care decisions yourself. Until then, you remain in charge of deciding what care you receive.

© 2021 United HealthCare Services, Inc.

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Visit umr.com, select Member and choose the Find a form button to download a copy of the authorization form.

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It is important to understand your body’s limits before and during stretching. People who are more physically active and flexible can push their stretching routines further than those who may not be very active and flexible.

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© © 2021 2021 United United HealthCare HealthCare Services, Services, Inc. Inc.

stretching?

What’s so great about © 2021 United HealthCare Services, Inc.

A lot, it turns out!

Whether you have a regular workout regimen or not, stretching can be beneficial to your body and mind in a number of ways – if it‘s done properly.

PHYSICALLY, stretching is beneficial for your flexibility, range of motion, performance in physical activities, posture and blood flow to your muscles. When you stretch, tight muscles are loosened, which increases blood flow. Studies have also shown that stretching releases endorphins in your body, which are natural substances that help you experience a feeling of joy and serenity.

MENTALLY, stretching is great for decreasing tension headaches, relieving stress and calming your mind. In addition to a proper diet, good hydration and plenty of rest, stretching can help reduce the tension you feel from headaches.

And when you stretch, focusing on slowing down and relaxing can help ease your mind and lessen stress.

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Proper stretching techniques Use the following guidelines to begin your stretching routine.

Head, shoulders, knees and toes, knees and toes ...

The American College of Sports Medicine (ACSM) says that stretching for

10 minutes just two days a week can help increase flexibility in the muscles and range of motion in the joints.

You can find many variations on types of stretches online.

ACSM recommends that most people should perform stretching exercises for each major muscle-tendon group.

This includes: • • • • • • • • •

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S houlders C hest N eck Torso L ower back H ips F ront of legs B ack of legs A nkles

DO: Warm your muscles up first. Flexibility exercises are much

DON’T: Stretch to the point of pain. Your aim is to feel your

more effective when your muscles are warm. If you’re doing a cardio or resistance workout, do that first; then move to your stretching exercises. If you’re not doing a routine exercise such as cardio or resistance, you can take a quick walk while gently pumping your arms. That’s enough to get your muscles ready for a good stretch.

muscle lengthen as you stretch. You will feel tension, but if you begin to feel pain, you’ve gone too far.

DO: Hold your stretches for 10 to 30 seconds. This will

DON’T: Hold your breath.

If you do, you’re depriving your muscles of oxygen in your blood.

When that happens, your body will build lactic acid in the muscle, which could result in pain. So make sure to relax and breathe as you stretch.

provide enough time for your muscles and tissues to lengthen safely. Repeat the stretch until each muscle group has had at least 60 seconds of stretch.

DON’T: Bounce. Instead, slowly stretch the muscle for the time allotted. Bouncing while stretching a muscle can cause small tears in it.

As those tears heal, they will leave scar tissue, which will actually tighten the muscle further. This will result in less flexibility!

DO: Stretch both sides of your body. You want your range of motion to be balanced on either side of your body.

A word of caution If you need help determining which types of stretching exercises are right for you, talk to your doctor. They may offer advice or refer you to a physical therapist. Most important, if you’re recovering from an injury, such as a sprained joint, broken bone or acute muscle strain, always consult a doctor or physical therapist before beginning any stretching routine.

© 2021 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!

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

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Find relief from seasonal allergies Spring for many of us means the start of allergy season, as plants begin to release pollens into the air. Hay fever, otherwise known as allergic rhinitis, can cause itchy, watery eyes, stuffy nose and sneezing.

But there are treatments that may offer relief.

Over-the-counter and prescription medicines can come in pill, liquid or nasal spray form. They include: • Antihistamines, which may relieve sneezing and itching in the nose and eyes • Decongestants that help shrink the lining of nasal passages to relieve stuffiness • Nasal corticosteroid sprays designed to reduce inflammation in the nose and block allergic reactions

• L eukotriene receptor antagonists that can block certain chemicals involved in allergic reactions • C romolyn sodium sprays that block the release of chemicals that cause allergy symptoms

If your symptoms are not reduced by these medicines, you may be a candidate for immunotherapy. Allergy shots and sublingual (beneath the tongue) tablets may be used as a long-term treatment to change your body’s immune response to allergens.

LEARN MORE

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HEALTH OBSERVANCES FOR SPRING APRIL • Alcohol awareness • Distracted driving • Organ donation MAY • Asthma and allergies • Mental health • S kin cancer detection and prevention • Women's health JUNE • Cancer survivors • Men's health • Personal safety

Talk to your health care provider about what treatment options might be right for you.

© 2021 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. >

© 2021 United HealthCare Services, Inc.

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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

• • • • •

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.

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TIMES TO GO:

(for non-critical cases)

© 2021 United HealthCare Services, Inc.

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. © 2021 United HealthCare Services, Inc.

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increased body fat

weight gain sugar-induced brain fog

Curb your

increased risk of type 2 diabetes

SUGAR CONSUMPTION elevated cortisol levels

systemic inflammation obesity

fatigue depression

A16-ounce mocha latte can contain a whopping 35 grams of sugar!

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Sugar can affect more than just your waistline Most of us are aware of the negative effects excessive sugar consumption can have on our health – weight gain, increased body fat, increased risk of type 2 diabetes, elevated cortisol levels and obesity, among a slew of other health problems. But what you may not realize is the effect sugar can have on other areas of your life, including your mental health.

Studies show that sugar activates the reward center of our brain, releasing opioid peptides and dopamine, the same pathways that are activated by addictive drugs. So no, you aren’t just imagining that overwhelming feel-good sensation you get from Grandma’s chocolate chip cookies! However, because of that longing we so often feel for those goodies, it can be especially hard to turn them down. And, unfortunately, that feel-good vibe is fleeting.

© 2021 United HealthCare Services, Inc.

How sugar affects your mental health Simple sugars cause a sharp spike in blood sugar, making a positive impact on our feelings.

But after that peak comes an equally sharp drop in blood glucose levels, which can dramatically affect the mind and body. These peaks and drops in blood glucose can cause irritability and mood swings as your body tries to restore its natural balance.

Recent medical research shows a link between sugar and depression and anxiety.

In addition to sugar causing an insulin level imbalance, simple carbs and sugar can deplete vitamin B levels, which are required to maintain a positive mood.

Hormones, such as those controlled by your thyroid, play a big role in mental health and mood, too. Your thyroid regulates many of your body’s main functions, such as metabolism and development. When one of your body’s main hormone systems becomes out of balance, it can lead to an array of health conditions, thus impacting your mood and behavior.

So, as sugar can directly impact your mood through hormone levels and spikes in insulin, conditions that are heavily linked to sugar consumption, such as diabetes and obesity, often come with depressive and anxiety conditions. In fact, individuals with type 2 diabetes are twice as likely to experience depression. © 2021 United HealthCare Services, Inc.

Weight gain, diabetes, and mood swings can all be influenced by high sugar consumption.

Sugar can also exacerbate existing mental health conditions. Additionally, elevated sugar levels can cause systemic inflammation, which is a trigger for a multitude of health conditions, including fatigue and related conditions, such as obesity and depression.

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How to change your habits If you want to decrease your sugar intake, do not be dismayed: Habits take time to establish, and trying to dive in too quickly makes it difficult to stick to long-term goals. Below are a few tactics you can use to decrease your sugar consumption in a realistic way.

1. Use sugar substitutes

2. Cut back on:

Swap out your sugar for a healthier alternative. Even splitting the ratio of sugar to sugar substitutes when cooking or bakings can dramatically reduce the amount you’re ingesting. For example, try using half granulated sugar and half monk fruit extract. Here are several other options to try.

• Sugary beverages • Highly processed foods • Fast foods Start making small steps toward decreasing your sugar consumption by eliminating sugary beverages first.

Natural sugar substitutes: • • • •

The average can of soda contains 39 grams of sugar, whereas the typical drink from your favorite coffee shop averages 40-50 grams per drink.

Monkfruit extract Xylitol Erythritol Stevia

Low glycemic index sweeteners: • • • • • •

Agave nectar Maple syrup Honey Date nectar Yacon syrup Coconut sugar

D A I LY S E R V I N G S I Z E WOMEN: 24 grams of sugar (6 tsp) MEN: 36 grams of sugar (9 tsp) CHILDREN OVER THE AGE OF 2: less than 25 grams of sugar

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• Hidden sugars: There are many hidden sugars lurking in processed and fast foods. Remember, just because something doesn’t taste sweet, doesn’t mean that the item doesn’t contain large quantities of simple sugars. Many breads, dressings and condiments contain these sugars.

© 2021 United HealthCare Services, Inc.

3. Practice portion control It isn’t good practice to restrict yourself from all the comforts and joys of eating the foods you love. It is good practice to eat them in moderation, though. So make trade-offs when you choose to consume these tasty concoctions. Don’t eat dessert after every meal, or even after every dinner. Save your sweet tooth for special occasions and limit yourself to one serving.

5. Learn the lingo Sugar goes by more than 56 names, but not all sugar is created equal. Many table sugars and sugars contained in processed foods and treats are high on the glycemic index, meaning they cause a sharp spike in insulin levels. Conversely, foods lower on the glycemic index cause blood sugar to rise more slowly, making it easier for your body to process.

Look for: • No added sugar • No artificial sweeteners • Naturally sweetened • Canned fruit in fruit juice or water • No high fructose corn syrup • Made with real fruit Avoid: • Contains artificial sweeteners • High fructose corn syrup

4. Understand food labels Pay attention to the ingredients list on your food labels and know that ingredients are listed in order of highest to lowest concentrations.

Take a peek at the back of the label and note the grams of sugar per serving and serving size. Sometimes the serving size for an “individual” snack or beverage is only half or a third of the item you’re eating!

Other common names for sugar: • Fructose • Dextrose • Glucose • Maltose • Galactose • Lactose • Sucrose Artificial sweeteners: • Saccharin • Sucralose • Aspartame

The FDA requires packages to display if a product contains added sugar. © 2021 United HealthCare Services, Inc.

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Seeds + Soil + Sun =

Healthy Fun

Whether you like growing vegetables and herbs or cultivating flowers, gardening is a rewarding way to spend a sunny afternoon. But beyond growing tasty food, many people don’t realize the health benefits associated with this fulfilling pastime. No matter if you’re a hobby-level gardener or a professional-level horticulturist, understanding gardening’s many health advantages may help you enjoy it even more.

Gardening helps you build strength and maintain a healthy weight Work done in the garden is often considered aerobic exercise. Activities such as tilling, raking and weeding can be considered light to moderate exercise, while shoveling and digging are typically classified as more vigorous exercise. And planting and pruning are a great way to work in some squats!

Regardless of intensity, gardening uses every major muscle group in the body. Don’t be surprised if you wake up feeling sore the next day!

Sharing the beauty of your hard work makes your home look cheerful and your neighbors cheerful, too!

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© 2021 United HealthCare Services, Inc.

Cooking with homegrown herbs and veggies is oh so satisfying!

Gardening helps boost your mental health Gardening offers outstanding mental health perks. Studies have shown that gardening at least once a week during warm months helps to decrease risks of dementia, lower your stress and even promote better overall sleep.

And the act of caring for a living organism releases oxytocin, the “feel-good” hormone. It also provides a mini escape from life’s stresses by giving you something to focus on with positive expectations.

Outdoor gardening may help your body fight disease Your skin uses sunlight to help make one of the nutrients essential to good health – Vitamin D. Spending as little as a half hour in the sun produces between 8,000 and 50,000 international units (IU) of vitamin D in your body, depending on factors such as your clothing and skin tone.

Vitamin D is responsible for numerous body functions, such as strengthening your bones and immune system, but it has also been shown to reduce your risk of cancer and certain autoimmune disorders.

Sharing your garden's bounty is another way to feel good!

With spring in full swing and summer on the horizon, consider carving out time for gardening to help boost your health. Even if you’re simply tending a small indoor container garden or a few potted porch plants, you’ll begin to reap some of these benefits.

© 2021 United HealthCare Services, Inc.

Mark your calendar for Earth Day on April 22, and make the start of gardening season a cause for celebration!

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STRAWBERRY RHUBARB CURD BARS

“Simply Delicious”

INGREDIENTS Strawberry Rhubarb Puree • 1 1/2 cups chopped rhubarb • 2 cups strawberries* • 1/2 cup monkfruit or other 1:1 ratio sugar substitute (xylitol, erythritol) • 1/4 cup water

makes

* if using frozen fruit, thaw, drain and omit water

12 bars

Cream Cheese Shortbread Crust • 8 ounces of low-fat cream cheese • 1/2 cup salted butter • 2/3 cup monkfruit or other 1:1 ratio sugar substitute (xylitol, erythritol) • 1 1/2 teaspoons vanilla extract • 1 1/2 cups almond flour or gluten-free flour blend

Strawberry Rhubarb Curd • 5 eggs • 1 cup monkfruit or other 1:1 ratio sugar substitute (xylitol, erythritol) • 1 1/2 cup strawberry rhubarb puree • 2 teaspoons vanilla extract • 3 tablespoons lemon juice • Zest of 1 lemon • 1/4 cup cornstarch or arrowroot powder

Whipped Topping (optional) • 8 ounces of heavy whipping cream • 3 tablespoons of confectioners’ sugar substitute

INSTRUCTIONS 1. M ake strawberry rhubarb puree: In a pot, combine chopped rhubarb, strawberry, sugar substitute and water and heat over medium until the fruit is completely broken down (about 12-14 minutes). Let cool. Transfer to a blender and puree until smooth.

2. M ake cream cheese shortbread crust: • P reheat oven to 350°F. Line the bottom of a 13x9 baking pan with parchment paper. Spray bottom and sides with a non-stick cooking spray.

• U sing a stand or hand mixer, cream the butter, cream cheese, sugar substitute and vanilla extract for about 2 minutes, until incorporated.

Add flour and blend until smooth.

• P ress dough firmly onto the bottom of the baking dish, spreading evenly to the edges. Bake for 25 minutes. Let cool.

3. Make the strawberry rhubarb curd: • W hisk all of the curd ingredients in a mixing bowl adding the cornstarch or arrowroot powder last.

4. Layer: • P our the strawberry rhubarb curd on top of the cooled cream cheese shortbread crust.

5. Bake: • 2 3-25 minutes, until the curd is set in the middle. Let cool.

Want more recipes?

Visit foodhero.org for other healthy recipe ideas.

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6. Whipped topping (optional) • Add heavy whipping cream and confectioners’ sugar substitute to a stand mixer. Whip until medium peaks form, approximately 5 minutes.

• Spread on top of cooled dessert. © 2021 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.

Le ayudamos a mantenerse informado sobre el coronavirus (COVID-19)

©©2021 2021United UnitedHealthCare HealthCareServices, Services,Inc. 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. ©2021 United HealthCare Services, Inc.

Visit our website at umr.com to learn more

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