Healthy You from UMR – Spring 2020

Healthy You Spring ~ 2020

Step into Spring

How to handle

STRESS in the 21st century

Keep asthma under control 5 green veggies to brighten your plate

Do you drink too much? Find out

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

HARNESS SPRING FEVER Suffering from spring fever? Tap into that surge of energy while staying tuned in to your responsibilities.

GO GREEN THIS SPRING

8

FIGHT OR FLIGHT IN THE 21ST CENTURY Discover how stress impacts your body and how to combat the negative effects.

12

Get inspired to eat healthy this season by adding these springtime veggies to your plate.

KEEP ASTHMA UNDER CONTROL

14

One in 13 Americans has asthma. Find out what triggers it and how to manage it.

TRACK YOUR CLAIMS

4

UMR ON THE GO

5

MY WEEKLY EXERCISE LOG

19

ASK A NURSE

22

WHERE TO GET CARE

23

INTRODUCING MY TASKBAR

25

FIND A DOCTOR OR HOSPITAL

28

MONTHLY OBSERVANCES

33

MEAL MAKEOVER

34

EN ESPAÑOL 35

CELEBRATE MOM AND DAD

20

Help your parents stay well with our healthy Mother’s Day and Father’s Day gift suggestions.

GET A GRIP ON DRINKING Do you drink too much? Use our checklist to find out if you need to cut back on alcohol – and how to get help.

26

COLONOSCOPIES: WHAT YOU NEED TO KNOW

29

Learn why you might need a colonoscopy, what to expect during the procedure and how to minimize the cost.

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

From the editor

Harness spring fever During the 18th century, the term “spring fever” was a misnomer for scurvy, which was caused by a wintertime shortage of vitamin C-rich fruits and vegetables. While we thankfully do not emerge from winter with joint swelling, loose teeth and poorly healing wounds today, we still experience a different kind of spring fever characterized by a surge in mood and energy

levels that come with the seasonal shift.

If you have a sudden impulse to clean out your closet, take up running or double your produce budget, you’re not alone: Warmer temps and more hours of daylight give many of us a spirit boost that can lead to better habits like exercising, eating healthier and tackling those chores and errands we’ve been putting off.

But there’s also a downside to this March madness: The lure of the sunshine coupled with the sudden urge for selfimprovement can lead to a lack of motivation when it comes to everyday duties.

6

© 2020 United HealthCare Services, Inc.

To make the most of spring fever while staying plugged into your responsbilities, particularly at work, try these tactics: ackle tasks that require the T most focus first thing in the morning – or during the part of your day when you feel most energized.

ethink your work environment R to maximize your concentration, whether that means working from home, taking your work outside or turning on “do not disturb.”

urn off non-urgent T social media and phone notifications.

Schedule short breaks throughout the day to clear your head and soak up the fresh air and sunshine.

Try time-management methods like the Pomodoro Technique, or simply plan out your day, hour by hour.

ive your workspace G a spring cleaning.

Put the activities that are calling your name on your calendar so you know you’ll have time for them, whether it’s visiting the farmers market, hosting your first cookout of the year or playing a round of golf.

© 2020 United HealthCare Services, Inc.

7

HEART RATE INCREASES ...

ADRENALINE FLOODS ...

ENERGY SURGES ...

FIGHT or FLIGHT I N

T H E

2 1 S T

C E N T U R Y

Our brains are uniquely hardwired for survival.

Imagine you’re trying to escape a burning building or being chased by a bear. The brain chemical called “cortisol” – or the key stress hormone – was intended to rescue us in acute stress situations.

But most of us don’t experience life-or-death fight or flight scenarios on a regular basis. So, how does cortisol show up in our everyday, 21st century lives?

STRESS

FIGHT

CORTISOL

Stress: the good and the bad Stress, by design, is still at play every day in the form of cortisol and adrenaline, but it’s not because we’re trying to outrun a predator. Modern day stressors (both good and bad) exist in the form of families, bills and workloads, and they still have the potential to reach an unhealthy level.

8

FLIGHT

When stress strikes When a stressful event occurs, the hypothalamus (located in the back of the brain), sends the body a signal to release a mix of hormones, including cortisol and adrenaline. This causes heart rate and blood pressure elevation. This hormone response also communicates to the digestive, reproductive, growth and immune systems to stand by because they are not needed to address a possible fight or flight situation.

This process itself is perfectly normal – the brain and body are doing what they are trained/ prepared to do. But stress factors can get out of control and become chronic, and the ongoing nature of the stress may impact the brain’s chemistry – and our health.

If you feel very stressed for an extended period of time (weeks, months, years – it’s different for everyone), the impact can be tied to a change in the brain’s cortisol levels. That’s why it’s important to try to minimize the extra production of cortisol and keep stress levels in check.

1 . . . . . . . . 10 Stress check How stressed do you feel, on a scale of 1-10?

When is the last time you took an hour for yourself to decompress?

Do you feel adequately prepared to deal with stressful situations?

9

FIGHT or FLIGHT The risk of stress Our favorite stress hormone, cortisol, works hard for us when it matters most.

But what about when we’ve activated our stress-response system and it stays on for an extended period?

Your body will know, and it will show.

Being “woke” In addition to helping you run for your life, the hormone cortisol is also linked to biorhythms and the biological clock.

• Sleep disorders

Approximately 30 minutes after waking up in the morning, cortisol is released to help us become fully alert and begin the day.

• Heart disease

Some studies show that chronic stress may impact cortisol levels and typical waking responses. If you fall into the overworked or burn out categories, you may not experience the typical waking cortisol surge as you should. If levels are chronically elevated, and they don’t rise and fall in normal patterns, the brain may not be producing a typical amount of this important stress hormone.

10

Nearly every bodily system has the potential to be impacted, and many health problems can occur, including: • Weight or metabolic issues • Headaches • Anxiety • Depression • Cognitive impairment

IMPORTANT: If your stress becomes unmanageable or you suspect you may be suffering from anxiety or depression, seek medical attention. © 2020 United HealthCare Services, Inc.

WAYS TO COMBAT STRESS PRIORITIZE THE BASICS Sleep, nutrition, exercise. These are three proven tools to help mitigate stressful events and times.

MAKE TIME FOR YOU Take a break from your days to rest your mind and rejuvenate. A massage, meditation or yoga can help you regain stillness and reset.

SEEK OUT CONNECTIONS Whether through friendships, volunteering or counseling, connecting with others and sharing your story will make a difference.

LIMIT EXCESS STRESS By minimizing extra stress in your life, you can help your brain and body stay balanced and perform optimally.

Š 2020 United HealthCare Services, Inc.

11

Go green this Spring Spring means the re-emergence of fresh green veggies. Here we explore the health benefits of some easy-to-find favorites and offer helpful tips.

Buy in-season when possible.

ASPARAGUS • Serving size: About 5 stalks • Health benefits: Low in calories, cholesterol-free and can help lower blood pressure • Did you know? Asparagus comes in white, green and purple varieties!

BROCCOLI • Serving size: 1 cup

Check the sell-by date.

Supermarkets often rotate stock, so don’t be afraid to check the back of the shelf to find the freshest option.

• H ealth benefits: Broccoli is high in fiber, which makes it especially beneficial for digestion and stomach health. It contains an abundance of vitamin C and folate.

It is also thought to help keep chronic illnesses at bay.

• D id you know? This tree-like vegetable is equally tasty raw or cooked.

PEAS • Serving size: ½ cup • Health benefits: Compared to other beans, peas are low in calories while still filling. They also are a good source of fiber.

• Did you know? A 100-calorie serving of peas contains more protein than a whole egg or tablespoon of peanut butter.

12

© 2020 United HealthCare Services, Inc.

Don’t forget about your local farmers market or CSA (Community Supported Agriculture), which allows you to buy directly from a farmer. By purchasing a “share” in the harvest, you become a member. Many CSAs rotate the type of crops you receive in each box, allowing you to try a variety of produce, fresh from the field!

KNOW YOUR NUTRIENTS

VITAMIN A is important for vision and the immune system.

ARTICHOKES • Serving size: 1 medium or large artichoke • Health benefits: Artichokes are great for boosting the immune system and detoxing the body, especially the liver.

VITAMIN C helps wounds heal and supports the immune system.

• Did you know? While most consider these a vegetable, artichokes are actually a type of thistle!

FOLATE helps maintain healthy blood cells and prevents birth defects.

Cut out the pre-cut! Those pre-sliced celery and carrot pieces are handy, but often cost more than the full vegetable, and offer less quantity.

Always wash your veggies, even if they come pre-packaged!

SALAD GREENS

IRON is necessary for hemoglobin production, a crucial component in healthy blood cells.

• Serving size: 1 cup • Health benefits: Spinach and kale are both packed with vitamin A, vitamin C, iron and folate.

• Did you know? Leaf lettuce is low in calories, but also low in nutritional value. If you’re filling your salad plate with iceberg lettuce, you may not be maximizing your vitamin intake. © 2020 United HealthCare Services, Inc.

FIBER is known for relieving or preventing constipation and aiding in digestion.

13

Keep asthma under control

Chances are you or someone you know suffers from asthma.

According to the Centers for Disease Control,

1 in 13 Americans has asthma which causes the airways that carry air from the nose and mouth to the lungs to swell and narrow.

14

Š 2020 United HealthCare Services, Inc.

Asthma triggers When you have asthma, certain “triggers” cause inflammation in the lungs and tightening of the chest. These triggers may include allergens such as:

pets normal airway

irritated airway

What is asthma?

Asthma is a chronic disease that can't be cured, but its symptoms can be controlled.

Common symptoms include: • C ough with or without phlegm production • Pulling

in of the skin between the ribs when breathing • S hortness of breath that gets worse with exercise or activity • Wheezing

What causes asthma?

Asthma is most likely caused by several factors. You are more likely to develop asthma if others in your family have it.

Among those who are susceptible, being exposed to environmental factors, such as allergens, substances that cause an allergic reaction or infections, may increase the chance of developing asthma. © 2020 United HealthCare Services, Inc.

pollen mold dust some foods or food additives extreme hot or cold conditions air pollution tobacco smoke strenuous physical activity By avoiding or minimizing exposure to triggers, you can reduce the amount of medicine you need so you can work and play without struggling to catch your breath. But sometimes avoiding triggers isn’t enough.

15

Asthma relief There are two main types of asthma medications – quick relief and long-term control – and both are important for treating your asthma.

Quick-relief medications

Long-term control medications

At the first sign of an asthma flare-up – such as coughing or wheezing – take a quick-relief medication to ease your symptoms. Also known as bronchodilators, they take effect in minutes, relaxing the muscles around your airways and allowing more airflow. Quick-relief inhalers may relieve symptoms, but they don’t prevent episodes. Everyone with asthma needs a quickrelief medicine to help stop symptoms from becoming a full-blown asthma attack.

Remember: • Don’t rely on these medications for the day-to-day management of your asthma.

If you need to use your quick-relief medicine more than twice per week, your asthma is not well controlled.

• If two puffs are prescribed, wait a full minute before taking the second puff.

• T alk to your doctor if you have difficulty using your inhaler. There may be a device (a spacer) to help give you more time to inhale the medication.

May is National Asthma and Allergy Awareness Month

16

Take this medication daily to prevent airway inflammation and swelling. Long-term medications are preventive and work slowly over time.

Remember: • In addition to avoiding triggers, using controller medication as directed helps prevent asthma flare-ups.

• Don’t stop taking your long-term medication without discussing it with your doctor – your asthma may worsen.

• Steroids are also used as controller medications to treat asthma.

Many people with asthma need both quick-relief and long-term control medications. Work with your doctor to find the best treatment for your asthma.

Air Quality Awareness Week is May 4-8

World Asthma Day is May 7

© 2020 United HealthCare Services, Inc.

Managing your asthma Do you sometimes wonder if your asthma is getting worse or becoming more out of control? Regardless of your age or how long you’ve had asthma, it’s important to keep your symptoms in check.

Watch for these Symptoms • Y our asthma symptoms are worse (even a little) than they used to be in the daytime, nighttime or after exertion.

• Y ou missed a day (or more) of work or school because of asthma symptoms.

According to the Expert Panel from the National Asthma Education and Prevention Program (NAEPP), a referral for consultation or care to one of these specialists is recommended when: • A life-threatening asthma attack occurred.

• T reatment goals can’t be met after three to six months.

• Y our peak flow readings are lower than your normal readings.

• T he asthma symptoms are unusual or there is suspicion that the asthma diagnosis is incorrect.

• Y ou are using your quick-relief inhaler more than two days a week or more than twice a month because of nighttime symptoms.

• A complicating condition exists, such as acid reflux, severe sinus inflammation or another lung condition.

• Y ou had to go to an urgent care center, the emergency room or the hospital because of an attack.

• More diagnostic testing, such as allergy tests or bronchoscopy is needed.

• Y ou’re having troublesome side effects from your asthma medication.

Do not ignore these signs! Make an appointment with your doctor today to talk about the symptoms you are experiencing. You may need a change in your medication or your environment to help you avoid exposure to triggers.

Do you need a specialist?

There are times when a referral to another doctor with expertise in asthma management is a good idea. In most cases, the referral will be to an allergist or a pulmonologist (lung specialist).

© 2020 United HealthCare Services, Inc.

• Additional education and guidance are needed because the patient is having difficulty following the treatment plan or avoiding allergy triggers.

• T he patient is being considered for immunotherapy.

• T he patient is 0-4 years old and requires step 3 or step 4 care.

• T he patient has needed more than two bursts of oral steroids in one year or has had an asthma flare-up that required hospitalization.

If any of these situations apply to you or your child, take an active role in obtaining an appointment with an asthma specialist. Don’t hesitate to discuss the situation and your concerns with your health care provider. You will breathe easier as a result.

17

Spring cleaning?

Dust off your

MOVES Spring is a great time to start a new exercise routine. Plug in your ear buds, turn up the jams and move your indoor training outside.

Keep track of your activities with this weekly exercise log.

Click here to download the My weekly exercise log.

18

Š 2020 United HealthCare Services, Inc.

Exercise for health My weekly exercise log

My daily exercise goal (min/day): _____________ EXERCISE

Sunday

Monday

Tuesday

Week: _______________ Wednesday

Thursday

Friday

Saturday

YOGA DURATION INTENSITY (LOW, MODERATE, VIGOROUS)

AEROBIC TYPE & DURATION INTENSITY (LOW, MODERATE, VIGOROUS)

STRENGTH TRAINING TYPE & DURATION INTENSITY (LOW, MODERATE, VIGOROUS)

OTHER (DAILY LIVING ACTIVITY) DURATION INTENSITY (LOW, MODERATE, VIGOROUS)

TOTAL DAILY TOTAL (IN MINUTES) DID YOU MEET YOUR GOAL? (Y/N)

Intensity levels: LOW: You are able to speak and breathe almost normally. An intensity you could maintain all day.

MODERATE: You are mostly comfortable but your speaking is somewhat labored. You are unable to speak more than five or six words at once without needing to take a breath.

VIGOROUS: You can still talk but you don’t want to. You are unable to speak more than three or four words at once without needing to take a breath.

© 2020 United HealthCare Services, Inc.

19

Soak up the sun Sun lamps, or therapy lights, are a trend that’s really heating up.

They have been reported to help regulate sleep cycles, reduce anxiety and improve mood, particularly for those who suffer from Seasonal Affective Disorder.

C E L E B R AT E

Mom and DAD Ties. Perfume. Craft brew kits. Jewelry. After years of shopping for mom and dad, most of us have exhausted the go-to gift list.

This Mother’s Day and Father’s Day, why not steer clear of the old standbys and give a gift that will boost their health and happiness?

Wow them with wearables Technology has taken traditional treasures, like watches, to a whole new level. Wearable fitness devices do more than just tell the time: They can monitor your heart rate, track your daily movement and send you healthy reminders.

Rest and unwind A day at the spa, or a few days at a wellness retreat, can do wonders for both mental and physical health. If a full-blown spa experience isn’t in the budget, book a massage, facial or mani-pedi. A little pampering can go a long way.

20

© 2020 United HealthCare Services, Inc.

Think inside the box You don’t have to hire a personal chef to create an at-home gourmet meal, thanks to subscriptions that will deliver meal kits straight to the front door.

They come with all the ingredients, plus easy-to-follow recipe cards that can be used again and again. You can customize the frequency and select the recipes to suit your budget and your parents’ taste.

Get down to earth For the parent who likes to get hands-on with their food, consider an herb-garden kit or a subscription to a local CSA. Nothing is as scrumptious as food that’s been grown with tender loving care.

Buy the book Help mom or dad get out of their cooking or grilling ruts with a new cookbook. Sure, you can find endless recipes online, but there’s something special about a book full of curated recipes and gorgeous photography tailored to the diet or style of cooking your parents already enjoy – or want to try!

Stay classy A fitness class is perfect for the parent who craves connection or likes to mix up their exercise routine. From tennis or golf lessons, to yoga or spin classes, to time with a personal trainer, the choices and price points are endless.

Bonus: You could sign up together!

© 2020 United HealthCare Services, Inc.

21

Ask a nurse I am really having a hard time sleeping lately. Should I try taking a sleeping pill?

I don’t like taking medicine, but I’m getting desperate.

Sheila in Arizona Over-the-counter and prescription sleep aids can be safe and effective. But like any medicine, they may have side effects. So it’s a good idea to try some simpler strategies first.

And even if sleep medicine helps you for a while, making changes to your lifestyle and sleep habits is the best long-term strategy for overcoming problems with falling and staying asleep.

If you are unable to shut off your mind at bedtime, there are a variety of calming, relaxation techniques you can try. Taking a bath can help get your body ready to rest, while reading a book can help clear your mind of worrisome thoughts.

Listening to relaxing music or meditation might also do the trick. If you’ve never tried meditation before, there are a number of apps available to guide you. They offer different approaches, such as soothing talk or relaxing sounds, so you can see what works best for you. A few examples of sleep apps include: Calm, Headspace, Slumber and Pzizz.

Here are a few more simple tips for building better sleep habits: • Set aside no more than eight hours for sleep.

• Go to bed and get up at the same time every day.

• If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing.

• Don’t go to bed hungry and avoid heavy or large meals within a couple of hours of bedtime.

• Make sure your bedroom is cool, dark and quiet.

• Avoid long daytime naps of more than 30 minutes that can interfere with nighttime sleep.

• Avoid nicotine, caffeine and alcohol, which can disrupt your sleep.

If these steps don’t help, tell your doctor. Sometimes, sleep troubles are triggered by an underlying condition, and it’s important to treat the cause. Your doctor may want you to participate in a sleep study to learn more.

Before starting a sleeping pill, get the green light from your doctor first. If your doctor does recommend medicine, ask about the benefits and risks, and work together to limit it to the lowest effective dose.

LEARN MORE

22

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

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

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

Continued on back. > © 2020 United HealthCare Services, Inc.

23

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

24

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.

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

25

GET A GRIP ON DRINKING Is alcohol becoming a problem?

This is an important question to ask yourself if you have more than the occasional drink.

As we age, many of us can become less sensitive to how we use alcohol and more sensitive to its effects.

Use this checklist to help determine if you might have a problem.

Have you: Often ended up drinking more than intended, drinking heavily or binge drinking?

Had withdrawal symptoms – such as shakiness, sweating or nausea – when not drinking?

Organized your life around drinking?

Failed to cut back on drinking, even when it created tension within yourself or with others?

Lied about or tried to hide your drinking?

Made unsafe decisions – such as driving or having unprotected sex – after drinking?

Failed to meet obligations at home or work because of drinking?

Had legal or financial problems due to drinking?

If you answer yes to any of these questions it could be a sign of a problem.

26

© 2020 United HealthCare Services, Inc.

How to get help The first step to managing your relationship with alcohol is to be honest with yourself and others. If you are concerned that your drinking has progressed beyond moderation, keep an accurate diary of your alcohol use and talk with your doctor.

They can help you: • Evaluate whether or not the drinking behavior is risky • Develop a treatment plan • Evaluate overall health status • Determine if medications would be helpful • Make a referral to the appropriate resource, if indicated

Safety guidelines Moderate drinking means no more than one drink a day for women and no more than two for men, according to the Dietary Guidelines for Americans 2015-2020.

Some people should drink less – or not use alcohol at all – including those who: • Take certain medications • Have certain medical conditions • Have difficulty drinking in moderation

Friday: for Call Dr ent m t in o p p a y: Saturda t Joe's: Party a cokes 3 jack & none Sunday:

2 beers Monday: at : 1 drink Tuesday eeting lunch m ay: none Wednesd hour y: happy Thursda and cocktails Friday: e in s of w 2 glasse r ne in d with

ALCOHOL USE DISORDER In 2015, 15.1 million adults had alcohol use disorder (AUD), defined as drinking that causes distress or harm.

The percentage of men with AUD is nearly double that of women.

National Survey on Drug Use and Health

• Have a history of alcoholism

No more than 2 drinks a day for men

© 2020 United HealthCare Services, Inc.

No more than 1 drink a day for women

27

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.

28

Š 2020 United HealthCare Services, Inc.

Health Literacy 101

COLONOSCOPIES

W H AT YO U N E E D TO K N O W

Perhaps you’ve been experiencing intestinal problems such as abdominal pain, rectal bleeding, chronic constipation or chronic diarrhea. Or maybe your doctor has recommended a colon cancer screening.

These are some of the many reasons you may be a candidate for a colonoscopy.

Colonoscopies are used both preventively to catch colon cancer in its early stages or remove polyps before they become cancerous, and diagnostically to identify the cause of intestinal symptoms.

What is a colonoscopy?

A colonoscopy is an exam that views the inside of the colon (large intestine) and rectum, using a tool called a colonoscope. The colonoscope has a small camera attached to a flexible tube that can reach the length of the colon.

The procedure is usually performed by a gastroenterologist.

© 2020 United HealthCare Services, Inc.

READ ON TO LEARN: • W hy your health care provider may want you to schedule a colonoscopy • W hat you can expect during the procedure • How you can help limit your out-of-pocket expenses

29

Health Literacy 101 COLONOSCOPIES - WHAT YOU NEED TO KNOW

Why would you need a colonoscopy?

Colonoscopies are used for screening, diagnosing problems and monitoring past issues.

Some of the most common reasons people undergo colonoscopies are:

How do you prepare for a colonoscopy?

• Abdominal pain, changes in bowel movements or weight loss

A successful colonoscopy can only be performed if your colon is clear of stool. You’ll be asked to empty your colon before the procedure. This may include any of the following:

• Polyps found on sigmoidoscopy or X-ray. Polyps are small growths, usually benign and with a stalk, protruding from a mucous membrane

• A dhering to a clear, liquid diet the day before an exam. You’ll be asked not to consume anything red as it may be confused with blood during the procedure.

• Anemia due to low iron (usually when no other cause has been found) • Bloody or black, tarry stools • Follow-up of a past finding, such as polyps or colon cancer • Inflammatory bowel disease (ulcerative colitis and Crohn’s disease)

•T aking a laxative. This may be in pill or liquid form, and is usually taken the night before and/or the morning of the procedure.

• U sing an enema kit.

•Y ou may also be asked to adjust your medications days or weeks before the colonoscopy, especially those that thin the blood or contain iron.

• Screening for colorectal cancer (recommended for people at average risk starting at age 45)

30

© 2020 United HealthCare Services, Inc.

Health Literacy 101 COLONOSCOPIES - WHAT YOU NEED TO KNOW

What can you expect during your colonoscopy?

You will change into a hospital gown and will be given a mild sedative in the form of a pill and/or through an IV. You may also be given IV pain medication to minimize discomfort. Then you will be asked to lay on your left side with your knees drawn up toward your chest.

Once you are sedated, a scope will be gently inserted through your anus and carefully moved into the beginning of the large intestine then slowly advanced as far as the lowest part of the small intestine. Air will be inserted through the scope to provide a better view. Suction may be used to remove fluid or stool.

The doctor can get a better view as the scope is moved back out. Tissue samples (biopsies) or polyps may be removed using tiny tools inserted through the scope. Photos may be taken using the camera at the end of the scope. The procedure will take about 30 minutes. You should not feel any pain, and you probably won’t remember anything.

Where can you get a colonoscopy?

Colonoscopies may be done in a doctor’s office, hospital, clinic or surgery center. You should feel empowered to work with your doctor to choose the facility that works best for you in terms of both convenience and price, taking into account the reason for your colonoscopy. Very ill patients may be advised to have the procedure performed in a hospital.

You will be awakened immediately after the procedure. The doctor may be able to give you some feedback based on what could be seen during the procedure and will let you know if any polyps or tissue samples were removed.

It may take several days or weeks to get results from tissue samples (biopsies).

Someone will need to drive you home about an hour after the colonoscopy.

You may pass gas, have mild abdominal cramping or feel bloated that day.

You shouldn’t drive, operate machinery, drink alcohol or make important decisions for 24 hours. © 2020 United HealthCare Services, Inc.

31

Health Literacy 101 COLONOSCOPIES - WHAT YOU NEED TO KNOW

How much does a colonoscopy cost?

The price of a colonoscopy can vary from several hundred to several thousand dollars, depending on what type of doctor performs the procedure; whether an anesthesiologist administers the sedation; whether the doctor removes tissue samples and how much lab fees cost; and whether the procedure is a screening (preventive) or diagnostic.

Other factors that can impact the price include:

• W HERE YOU LIVE “More than ever, consumers can have a tangible impact on their own wallet share in health care by making more optimal choices on where and how to get care.”

Barton R. Halling, Director of Activation Strategies for UMR

A colonoscopy may cost more or less depending on whether it is done in a rural, urban or suburban area.

• W HERE THE FACILITY IS LOCATED Costs can vary among similar facilities located just miles apart.

• W HAT TYPE OF FACILITY YOU CHOOSE Hospitals have more overhead costs than surgery centers or doctor’s offices, and this could be reflected in higher costs of services for patients.

• T HE REPUTATION OF THE FACILITY IN THE MARKET Some people are willing to pay more for a better consumer experience, whether it’s upscale décor or a reputation for good bedside manner.

Health education library

“It’s important to remember that you have the power – and the right – to discuss your options with your health care provider and lead the decision-making process,” says Barton R. Halling, Director of Activation Strategies for UMR. "Educated, informed consumers inevitably make better purchasing decisions.”

How can you get the best price?

To learn more about colonoscopies, visit the Health Education Library on umr.com.

Unfortunately, it’s difficult to simply call up a facility and find out how much a colonoscopy will cost you. Variables, such as the type of health coverage you carry, whether you’ve met your deductible or out-of-pocket limits, your co-insurance, your provider network’s negotiated rate with the facility, and whether you visit an in-network or out-of-network provider, can all influence the final cost.

Fortunately, UMR can help take some of the guesswork out of the equation – and put the purchasing power back into your hands. Visit umr.com to access tools, such as the Health cost estimator, to find out how much you are likely to pay for a colonoscopy or other procedure before your appointment.

32

© 2020 United HealthCare Services, Inc.

PETS

bring us peace of mind About 7 out of 10 U.S. households have a pet, or two, or a few.

And those of us with animal companions may live happier and healthier lives as a result, according to Mental Health America.

A recent survey of pet owners showed:

• 8 0% say pets bring them happiness and emotional support • 5 5% say pets reduce anxiety and depression • 6 6% say pets relieve stress

MONTHLY HEALTH OBSERVANCES F OR SPRING APRIL Alcohol awareness Distracted driving

Studies have also found animals can assist in the treatment of mental illness and other serious health conditions. Patients who participate in animal-assisted interventions have shown:

LEARN MORE

• R educed anxiety, depression and general distress • Lower heart rates and blood pressure levels • Improved mood and ability to socialize

Organ donation

MAY Asthma and allergies Mental health Skin cancer detection and prevention Women’s health

JUNE Cancer survivors Men’s health Personal safety

© 2020 United HealthCare Services, Inc.

33

SERVES

10

MEAL MAKEOVER

Easy Brussels sprout pizza Leftover Brussels? Not to worry. Shred them onto a simple flatbread

Want more recipes?

for a whole new meal or generous snack for the whole family.

Visit foodhero.org for other easy leftover recipe ideas

INGREDIENTS

DIRECTIONS:

• 1 pound pizza dough, bring to room temperature • 10 ounces shredded Brussels sprouts (about 4 cups)

Step 1 Preheat oven to 450°F. Move rack to lower third of the oven. Toss Brussels sprouts with salt, black pepper and ¼ cup olive oil.

Step 2 Brush remaining tablespoon of oil onto a baking sheet. Place dough on sheet and stretch it evenly to the edges.

Step 3 Sprinkle mozzarella and ½ cup Pecorino on the dough, to the edges. Add Brussels sprouts.

Step 4 Bake 22-24 minutes, or until golden brown.

Step 5 Add lemon zest, red pepper flakes or grinds of salt, remaining Pecorino and crushed red pepper flakes.

Cut into 35 or so pieces. Serve warm (or at room temperature).

• • • •

Ground black pepper 1/2 teaspoon kosher salt 1/4 cup plus 1 tablespoon olive oil, divided Roughly 1 cup shredded mozzarella cheese

• A bout 2/3 cup Pecorino Romano cheese, grated and divided • 1½ teaspoons zest of lemon • Crushed red pepper flakes, for serving

34

© 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 United HealthCare Services, 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