Healthy You from UMR - April edition

HEALTHY YOU

Your journey to wellness starts here

Outdoor activity

Why it’s better

Distracted driving Don’t wreck your life

Medications Staying consistent

Making a change to live a healthier life can seem like a lot of work, but it doesn’t have to be. UMR makes it easy for you to learn more about making healthy choices by giving you access to downloadable fitness tools, healthy recipes, health and wellness videos and more. Ready to get started?

Register for online services on umr.com today.

Visit the health center on umr.com to learn more.

Contents What’s inside

Features 4

How much is too much? Alcohol awareness

Departments 14

Online tools

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Getting care

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Managing chronic conditions

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Texting and driving: Don’t wreck your life

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Outdoor exercise: Why it’s better

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Fitness tools

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How active are you? Step it up!

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Healthy Living: Tips for the entire family

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Are you taking your medications?

How to get over medication hurdles

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En Español

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For kids

©2016 United HealthCare Services, Inc.

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How much is too much?

Alcohol awareness

For those who drink, enjoying an alcoholic beverage can be a pleasant part of family and social gatherings. And, for most, moderate use of alcohol is generally not a problem. However, drinking heavily can lead to problems.

Did you know?

The current recommendation for alcohol consumption is up to two drinks per day for men and one drink per day for women.

What is one drink?

Men 2 drinks per day Beer or wine cooler 1 - 12 oz. can or bottle

Women Wine 1 - 5 oz. glass

1 drink per day

Shot 1 1.5 oz. 80-proof distilled spirits

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Š2016 United HealthCare Services, Inc.

Remember‌ 1 2

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Practice moderation when consuming alcohol.

Be careful! Many medications can interact with alcohol and lead to increased risk for illness, injury or death. If you are taking medications, be sure to read the drug safety information provided with your prescription or consult your doctor before consuming alcohol with your prescription.

Never drink and drive. If you drink, select a designated driver.

27 people are killed by drunk drivers every day

Š2016 United HealthCare Services, Inc.

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Texting and driving Don’t wreck your life

Did you know?

If you’re texting while driving, the average time your eyes are off the road is 5 seconds. In that time, at 55 mph, your car will travel the length of a football field.

5 seconds = 120 yards at 55 mph

Distracted driving kills and injures thousands of people every year. Make a commitment to be distraction-free.

Never text or talk on the phone while driving.

Speak out if the driver is distracted.

Encourage friends and family to drive phonefree.

Take the pledge on distraction.gov

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©2016 United HealthCare Services, Inc.

71% of young people have sent a text while driving

79%

49%

of young people have read a text while driving

of adults say they’ve been passengers when a driver was texting

49% of adults under 35 text while driving

Š2016 United HealthCare Services, Inc.

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Outdoor exercise Why it’s better

“Green” exercise Did you know that just looking at pictures of nature can lower your blood pressure and reduce stress and mental fatigue? It turns out that exercising outside has more benefits than you might think. Here are six ways that exercising outdoors can help your mind and body.

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Vitamin D levels increase.

Studies have shown that vitamin D may offer protection against osteoporosis, depression, cancer, heart attacks and stroke.

More NK (natural killer) cells.

These disease fighting cells in your body can increase by up to 50% after spending time outdoors.

©2016 United HealthCare Services, Inc.

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Mood improves. Stress is reduced.

Exposure to natural light has shown to elevate a person’s mood. In other words, “Let the sun shine in.” Studies have also documented a boost in self-esteem with exposure to light.

Concentration improves.

Studies have shown that children with ADHD scored higher on tests of concentration after a walk through a park.

Pain decreases. Healing improves.

A 2005 study of spinal surgery patients showed that patients who were exposed to natural light while exercising experienced reduced pain and had a positive effect on patient recovery.

Activity increases.

Children have been shown to be twice as active if playing or exercising outdoors. This may also apply to adults.

Learn more Watch: The benefits of outdoor activity

©2016 United HealthCare Services, Inc.

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How active are you?

Step it up!

Active lifestyle Above 10,000 steps per day May result in lowered glucose and bloodpressure levels, as well as weight loss.

Moderate – active lifestyle Between 7,500 – 9,999 steps per day The CDC recommends at least 150 minutes of moderate activity for adults each week or 7,000 – 8,000 steps per day.

Low – active lifestyle Between 5,001 – 7,499 steps per day The average American man takes 5,340 steps per day and a woman takes 4,912. This low level of activity, along with diet, is part of the trend contributing to obesity in America.

Sedentary lifestyle Under 5,000 steps per day The effects of a sedentary lifestyle can include increased risk for coronary heart disease, anxiety or depression, and certain cancers.

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©2016 United HealthCare Services, Inc.

eLearning Become a student of better health

Explore our e-learning courses Healthy You university e-learning courses are available free to all UMR members and their families. Our elearning courses cover a variety of health and wellness topics to help you on your journey to wellness.

“The Benefits of Outdoor Activity” Learn how exercising outdoors benefits the mind and body.

Length: 3:31 Closed captioned in English.

Watch: The Benefits of Outdoor Activity

©2016 United HealthCare Services, Inc.

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Are you taking your medications?

How to get over your medication “hurdles�

Do you have issues or concerns about taking your medications? Here are some tips: 1

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I have difficulty remembering to take my medicine.

Make it part of your daily routine by taking it with breakfast, at bedtime or while watching your favorite TV show. Keep your medication handy by storing it next to your bed if taken at night or first thing in the morning, or in the kitchen if you take it with food.

Set a daily reminder on your phone to alert you when it is time for your medicine.

I get confused about what I need to take and when.

Use a pill organizer to count out and sort your medicine by those taken daily, nightly or by the day of the week. Write down the medications you take in a notebook, printed chart or computer log, and note the dosage, frequency and any special instructions for each one. Consider color coding the medicine you take in the morning vs. what you take in the evening.

Š2016 United HealthCare Services, Inc.

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I don’t know if I can afford to fill my prescription.

Ask your pharmacist or doctor if there is a cheaper, generic version available. Some pills can be split in half, giving you two doses at the cost of one. Make sure to ask your doctor if this is an option for you.

Getting a 90-day supply through a mail-order pharmacy may save you money. Check whether there is a rebate program for your name-brand medication.

I think that I may be experiencing side effects.

If your medicine gives you an upset stomach, try taking it with food or milk. If it makes you drowsy, ask if you can take it before bed. Work with your doctor ̶ don’t just stop taking your medicine. There may be an alternative to treat your condition. Ask whether it might be a bad reaction to other medicines, supplements, certain foods or alcohol.

I keep forgetting to get refills of my medication.

Set a calendar reminder on your phone or email account to notify you when you have several days of your medication left. See if your pharmacy benefits provider has a smart phone app you can use to remind you to refill your prescription. Use your pharmacy’s auto-refill option, if available, for your medication.

©2016 United HealthCare Services, Inc.

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Online tools Get your claim and benefit information fast!

Click or touch the New User link to register.

Registering for online service is as easy as 1-2-3 1 Be sure to have your member ID card handy.

2 Visit umr.com and click “New user? Register here”.

3 Follow the on-screen prompts to complete your registration.

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©2016 United HealthCare Services, Inc.

Online tools Go mobile! Visit our mobile site

On the go?

Visit umr.com on your mobile device.

Š2016 United HealthCare Services, Inc.

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Getting care What you need to know and where to go

Your member ID card is your starting point for getting the care you need.

Finding a provider On the back of your member ID card, you’ll find your PPO network contact number and your pharmacy contact (if applicable).

You can also find a provider near you by visiting our website at www.umr.com.

Emergencies IMPORTANT: If you are severely ill and/or this is an emergency, call 911.

Not sure where to go?

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.

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Š2016 United HealthCare Services, Inc.

Getting care What you need to know and where to go

Retail clinic/convenient care clinic Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies.

When to go: •

Colds or flu

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Vaccinations or screenings

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Sinus infections

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Allergies

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Minor sprains, burns or rashes

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Headaches or sore throats

Wait time to expect 15 minutes or less (on average)

Cost $50-$100 (approximate cost per service for non-employer sponsored facilities)

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

When to go: • • • • • • •

Sprains and strains Mild asthma attacks Sore throats Minor broken bones or cuts Minor sprains, burns or rashes Minor infections or rashes Earaches

Wait time to expect 20-30 minutes (approximate wait time)

Cost $150-$200 average cost (for nonemployer sponsored facilities)

Note: Costs may vary based on your plan. Costs shown represent national averages. ©2016 United HealthCare Services, Inc.

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Getting care What you need to know and where to go

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

When to go: • •

Preventive services and

Wait time to expect

vaccinations

1 week or more (approximate wait time for an appointment)

Medical problems or symptoms that are not an immediate, serious threat to your health or life

Cost $100-$150 average cost

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

When to go:

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Sudden change in vision

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Sudden weakness or trouble talking

Wait time to expect

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Large open wounds

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Difficulty breathing

3-12 hours (approximate wait time for non-critical cases)

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Severe head injury

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Heavy bleeding

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Spinal injuries

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Chest pain

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Major burns

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Major broken bone

Cost $1200-$1500 average cost

©2016 United HealthCare Services, Inc.

Follow us on: myUMRhealth

Need some ideas for dinner? Log in to umr.com and visit the health center to find healthy recipes and cooking videos.

Š2016 United HealthCare Services, Inc.

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Chronic conditions Manage your condition

Heart health resources By getting physical and being active for 30 minutes a day, you can reduce your risk and help build a strong and healthy heart. Follow these steps to reduce your risk: 1. Calculate your risk Calculate Your 10-Year Risk of Heart Attack 2. Get your life assessment with My Life Check from The American Heart Association Take the Assessment 3. Eat healthy and watch your weight Heart Healthy Recipes

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Š2016 United HealthCare Services, Inc.

Chronic conditions Manage your condition

Diabetes resources American Diabetes Association

Lung health resources Build Your Defense Against Respiratory Infections

Keep on Track with Diabetes American Lung Association Carbohydrate Counting for Diabetes Management Eating Out Can Be Fun and Easy Even with Diabetes

National Heart, Lung, and Blood Institute Asthma and Allergy Foundation of America

What is the A1c test?

Mental health resources

Cancer resources

Tips for Managing Stress

American Cancer Society

Depression Self-Assessment

Cancer resources and information From the Department of Health and Human Services

National Alliance on Mental Health

Colonoscopy: The Gold Standard for Cancer Screening

Š2016 United HealthCare Services, Inc.

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Fitness tools Let’s get moving

Get moving Fact: Our bodies were meant to move.

It doesn’t matter if you choose to walk, ride a bike, play tennis or jump rope.

What matters is that you are moving.

Regular exercise helps you manage your weight, improves your mood and energy levels, helps you sleep better and it’s just plain fun. So let’s get moving! Here are some fitness tools you might want to use.

Learn more Walk for Health - Monthly Walking Log Top 10 Reasons to Take the Stairs SuperTracker from USDA.gov

Important: Always check with your provider before starting any new fitness/exercise program.

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©2016 United HealthCare Services, Inc.

Healthy living Men’s health tips

Men’s health Take control of your health today.

Regular preventive care screenings can ensure that you understand your risk factors for chronic conditions and can take steps to improve your health.

©2016 United HealthCare Services, Inc.

Learn more Essential Screening Tests for Men Adult Screenings and Immunization Guidelines Men's Health

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Healthy living Women’s health tips

Women’s health With our busy lives, it can sometimes be hard to really take the time to take care of ourselves. As women, it’s important to take that time. Here are some useful tools and information.

Learn more Staying Healthy at Every Stage in Life Women's Preventive Health Adult Screenings and Immunization Guidelines App: Early Detection Plan from the National Breast Cancer Foundation Have you had your mammogram?

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©2016 United HealthCare Services, Inc.

Healthy living Kids’ health tips

Learn more Child Screening Guidelines and Immunization Schedule

Kids’ health Regular preventive screenings and care can help ensure that your child stays healthy and well and that any causes for concern are identified early. Here are some helpful tools and information: ©2016 United HealthCare Services, Inc.

Healthychildren.org From the American Academy of Pediatricians Parenting From the U.S. Department of Health and Human Services

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First aid

Resources for life’s little accidents

Basic first aid Do you know how to treat a burn, clean a wound, or help someone if they are choking? Here are some great resources to help you learn more and be better prepared when accidents happen.

App: First Aid From the American Red Cross

Learn how Get first aid procedures and information from MedlinePlus, a service of the U.S. National Library of Medicine and the National Institutes of Health What to put in your first aid kit from FEMA, The Federal Emergency Management Agency

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Š2016 United HealthCare Services, Inc.

En Español

Cómo obtener atención

Recursos Seleccionar un médico de atención primaria Médicos de Atención Primaria Conocer sus números Conocer sus números Tomar sus medicamentos Apéguese a su guión Mis medicamentos diarios Obesidad en niños Otros nombres: Obesidad infantil

©2016 United HealthCare Services, Inc.

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For kids

From UnitedHealthcare Children’s Foundation

The New "Oliver & Hope's Superhero Saturday" Storybook is Here!

Imagination takes flight when Oliver the bear, Hope the butterfly and Millie the barn owl join their friend Charlotte the fox on a superhero adventure! Bring them home, straight from the pages of UnitedHealthcare Children's Foundation’s (UHCCF) newest storybook, “Oliver & Hope’s Superhero Saturday”. This book is the highly anticipated follow-up to the first two award-winning books in the Oliver & Hope™ series: “Oliver & Hope’s Amusing Adventure" and "Oliver & Hope's Adventure Under the Stars”.

Find these books and stuffed animal characters on our website.

Proceeds support new UHCCF medical grants for kids.

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©2016 United HealthCare Services, Inc.

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

Available features and benefits are dependent on the products and features included in the plan design.

Not all members will have access to all features shown.

Copyright ©2016 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 ©2016 United HealthCare Services, Inc.

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 thirdparty websites.

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About Us UMR is a third-party administrator (TPA), hired by your employer to help ensure that your claims are paid correctly so that your health care costs can be kept to a minimum and you can focus on 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. Š2016 United HealthCare Services, Inc. Visit our website at www.umr.com to learn more.