Healthy You from UMR – Fall 2017

Fall Issue ~ 2017

HEALTHY YOU Wide-eyed and wonderful fall

How to make the most of

fall fitness

Mental health awareness

Autumn foods

to fall in love with

Yard cleanup do’s and don’ts

Welcoming change Embrace the temperature, the colors and attitudes of fall

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Š2017 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 ©2017 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.

©2017 United HealthCare Services, Inc.

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Symptom Navigator In the Health Education Library on umr.com, you can select a body part related to your specific symptoms to learn more about possible causes.

Health education library

Make sure you check out this FREE resource. Log in to your member account on umr.com and select Health Education Library.

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Š2017 United HealthCare Services, Inc.

Contents 6 How to make the

most of fall fitness

Autumn offers a cooler, colorful opportunity to get out and get active

20 C OPD awareness

Ways to keep your chronic lung condition in check

24 A utumn foods

to fall in love with

Tasty ideas for enjoying fall fruits and vegetables

26 W hy not bike it?

Four great reasons to leave your car at home

27 Online tools

8 Ask a nurse

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Answers to personal health questions from readers

Health Literacy 101 Learn to make the health care system work for you

11 E mbrace autumn

Seasonal strategies for a healthy state of mind

16 G etting care

What you need to know and where to go

How to register for umr.com

28 H ealth topics

National health observances for October and November

29 Fall home cleanup

The do’s and don’ts for staying safe indoors and out

30 D inner ideas

Find more recipes for great autumn eating

31 E spanol

View our Spanish resources

19 U MR on the go

Check in on our mobile site

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

©2017 United HealthCare Services, Inc.

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How to make the most of fall fitness If summer’s hot days were putting a chill on your desire to exercise, now is a perfect time to heat up your fitness routine again.* Why is fall so fantastic for fitness?

As the summer heat dies down in many parts of the country, outdoor activities may be more appealing. Whether you’re raking leaves, biking to the park or hiking in sun-dappled hills, fall often offers beautiful sights and refreshingly crisp weather to be active in. In other regions, warm temps remain steady, allowing you to do more of what you already love.

Here’s how you can make the most of fall exercise.

Embrace change Variety is the spice of life — and health.

Changing up your fitness routine with each new season may help keep your workouts fresh, challenging and fun.

Were you swimming laps at the pool all summer? Check out the newest fall classes offered at your gym. Or gather a group of friends and sign up for dance lessons.

!

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For safety’s sake, talk with your doctor before significantly increasing your activity level.

In warmer climates, take advantage of milder temps.

If you live in an area where the snow falls early, try out cross country skiing or snow shoeing. ©2017 United HealthCare Services, Inc.

Start healthy habits Forming good habits now may help you weather the winter – and the holidays – better. With its jampacked schedules and tempting holiday treats, winter can be a tough time to stay fit and active. But a winter workout can help you:

• Warm up • Reduce holiday stress • Beat the winter blues • Avoid weight gain • G et critical sunshine exposure

Stay safe

• Find fresh air

You’ll need to make adjustments to your fitness routine when it’s darker and cooler outside: Adding reflective gear, dressing in moisture-wicking layers and sticking to trails or tracks will help keep you safe.

Get practical

If you’re too busy to exercise, you can still work physical activity into your routine: Fall home maintenance is a great way to get in your steps and work up a sweat. Do double

And remember to drink plenty of water. The hot sun may not be making you as thirsty, but it’s still important to stay hydrated!

duty with yard work, such as raking leaves, aerating your lawn, cutting back vegetation and pulling up the summer garden. And start prepping your home for winter by cleaning gutters, placing buckets of salt and snow shovels outside, and hanging and refilling birdfeeders.

Get off the couch. As new TV and football seasons start, consider walking on a treadmill while watching, or doing jumping jacks or pushups during commercial breaks.

Take a break. When days grow shorter, take a brisk walk during your lunch break — or ask co-workers if you can venture outside for “walking meetings.” Bonus: Your brainstorming sessions may benefit from a change of scenery!

©2017 United HealthCare Services, Inc.

According to the President's Council on Fitness, Sports & Nutrition, less than 5 percent of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week.

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Ask a nurse I had my blood pressure checked during a health fair at work. My numbers were 132/94. Do I need to be concerned? And what can I do to try to bring my numbers down?

David in Arizona One reading doesn't necessarily support a diagnosis of hypertension, but your reading places your diastolic number over the guideline range of 140/90. So seeing your primary doctor would be a good idea.

Anytime your pressure is slightly elevated, it’s good to monitor it more often to see if it was an isolated incident. Check your pressure at varied times over the next few weeks at a pharmacy.

Then write down your results to help your doctor determine if you might benefit from medication.

Exercise and weight loss would be good for your heart and health overall. And if you smoke, you should stop. Limiting your salt intake can also help. Salt can be hidden in unexpected places such as canned soups, cured meats, fast food and boxed meals. Choose fresh or frozen vegetables and foods made from scratch whenever possible.

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

My 8-year-old daughter has asthma, and her doctor prescribed a rescue inhaler. I’m worried because she sometimes has trouble breathing when she’s outside running around with her friends. What’s your advice?

Michelle in Ohio I certainly understand your concern. You appear to be very aware of your daughter’s symptoms.

If she has continued issues with running and playing, she may need to be re-evaluated by her pediatrician.

If she is using the rescue inhaler often, she might benefit from a daily inhaler or having a nebulizer at home to control her symptoms. And if she struggles with seasonal allergies, keep an eye on daily pollen counts reported by local weather sources.

The most important tool in managing your child’s asthma is to follow a written action plan developed by you and your child’s doctor. Make sure family members, school nurses, babysitters and others who provide care for your child have a copy of the plan and are able to follow it in your absence. Learn more. ©2017 United HealthCare Services, Inc.

Health Literacy Why is health literacy important?

Health literacy is the ability to receive, understand and communicate basic health information and services.

Your health literacy impacts your ability to navigate the health care system: Filling out complicated forms Sharing important health information with your doctors

Today's lesson Why is health literacy important to you?

How do you improve your health literacy?

Where to go online for help understanding?

Finding the right providers and services

88%

Making decisions about your care

Following instructions about your care

of the US population needs help understanding health literacy issues

Approximtely 9 out of 10 adults*

have difficulty using everyday health information.

*National Assessment of Adult Literacy

Š2017 United HealthCare Services, Inc.

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How to improve your health literacy Patients who are willing to talk with their doctors tend to be happier with their care. So start by working with a doctor who is willing to listen. The next time you make a health care appointment, take the following steps:

STEP 1

Before your appointment, make a list of your symptoms, current medications, past surgeries and illnesses, and any questions or concerns.

STEP 2

Don’t be afraid to ask questions and repeat what you heard your doctor say.

Let them know if you’re worried about being able to follow their instructions.

Just Plain Clear®

Glossary

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

STEP 3

Ask for more information about any tests or medical conditions your doctor diagnoses or prescribes.

STEP 4

If you’re confused or have questions after your appointment, call. Ask your pharmacist if you have a question about medication.

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

5 benefits of health literacy Having good health literacy can help you with:

CALCULATING health care premiums, co-pays and deductibles

MEASURING medications

UNDERSTANDING BMI, cholesterol or blood sugar level readings

READING nutrition labels

CREATING a diet and exercise plan

Stay tuned!

Beginning with this issue, we’ll be covering health literacy topics in our ongoing Health Literacy 101 column. Be sure to check back to learn more about becoming a better advocate for your health care. Next issue, we’ll show you how to create and maintain your own personal health record.

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©2017 United HealthCare Services, Inc.

Mental health awareness

EMBRACE AUTUMN

Fall is a favorite season for many people, but for some it can be the start of the “winter blues” — and the end of healthy summer habits. Along with shorter days and colder temps come routine changes and major holidays, which add stress (and cravings!) that can impact your health. Here we offer tips for weathering seasonal changes while keeping your mental health in check. ©2017 United HealthCare Services, Inc.

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Mental health awareness

How to weather seasonal changes Cooler temps and aisles full of Halloween candy signal more than just a change in seasons.

Many families are acclimating to a busy back-to-school schedule while others are adjusting to an “empty nest.” And everyone is gearing up for the holidays. Plus, stressful life changes such as moving, marriage and death can be especially challenging this time of year. The key is to accept and embrace the changes and focus on tactics for navigating them in a healthy way.

If you’re feeling overwhelmed or stressed, here are some coping strategies:

Meditate

Focus

Ten to 20 minutes of quiet reflection can bring relief from chronic stress as well as increase tolerance to it. Listen to music, relax and try to think pleasant thoughts.

Pick one task and work on it, then move on to the next. The positive feeling of “checking off” a to-do list can be satisfying and motivating.

Make time for hobbies Schedule time to do something you enjoy.

Live healthy Eat healthy, limit caffeine and alcohol, get adequate rest and exercise daily.

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Get support Ask for help or share your feelings with friends and family so you don’t have to cope alone.

Be realistic If you feel overwhelmed by some activities, say no, or eliminate an obligation that isn’t absolutely necessary.

Seek professional help if needed Start by talking with your doctor, spiritual advisor or employee assistance professional.

©2017 United HealthCare Services, Inc.

Mental health awareness

Keep Seasonal Affective Disorder at bay The end of daylight saving time means less sunlight and early sunsets for most of the U.S. As the long, sunny days of summer fade, some people may even face Seasonal Affective Disorder (SAD). A type of depression that comes and goes with the seasons, SAD's symptoms typically start in late fall or early winter and go away during the spring and summer.

If you suffer from SAD or simply find yourself feeling down as the days grow shorter, consider the following ideas:

Spend more time outdoors

Exercise regularly

Take a walk during lunch or right after work while it’s still light outside. Getting more natural sunlight can boost serotonin, a brain chemical that affects mood.

Not only does exercise improve mood, but it also reduces stress, which often exacerbates feelings of depression brought on by the winter blues.

Try phototherapy

Take a trip

Bright light therapy has been shown to suppress the brain’s secretion of melatonin, a sleep-related hormone that has been linked to seasonal depression.

If you’re planning a vacation for this time of year, consider visiting a climate that has more sunshine.

Seek professional help If you’re still struggling with seasonal depression, consider talking to a mental health professional about how they may help. ©2017 United HealthCare Services, Inc.

Source: National Institute of Mental Health; nimh.nih.gov

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Mental health awareness

The power of positivity Something as simple as gratitude can combat depression.

According to Mental Health America, people who were pessimistic had a nearly 20 percent higher risk of dying over a 30-year period than those who were optimistic. In contrast, people who kept track of their gratitude once a week were more upbeat and had fewer physical complaints than others. Here are three ways to help change a negative outlook to a more positive – and healthy – one:

Keep a gratitude journal

Write three to five specific things you’re grateful for in a gratitude journal each day.

Set an alarm and dedicate 15 minutes to journaling, preferably in the evening to help you feel more relaxed and positive before bedtime.

Practice daily affirmations It may also help to engage in daily affirmations — simple positive statements declaring specific goals in their completed states.

Using daily affirmations in the morning can set the tone for a positive day.

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Participate in Thanksgiving gratitudes During the month of November, many people like to record one thing they’re grateful for each day. Some people write them on small slips of paper and place them in a jar to be read aloud on Thanksgiving Day. Others create an art collage with them that grows throughout the month.

!

Whatever practice you choose, try to stick with it and see if you notice the benefits of a more thankful approach.

Source: Mental Health America; mentalhealthamerica.net

Pessimist Half empty

Which one are you?

Optimist Half full

©2017 United HealthCare Services, Inc.

7 Mental health awareness

Exercise

Just 30 minutes of exercise a day stimulates brain chemicals that may leave you feeling happier.

Take a class

Make plans

Having something to look forward to can help boost your spirits.

Try an exercise class, learn a new skill or audit a class at your local community college.

Join a group

Holidays, which are usually associated

Find a group in your community that centers around an activity or cause you’re passionate about.

with “togetherness,” can trigger a wide

spectrum of emotions, from joy to anxiety, to even loneliness for those who are separated from friends and family.

Try these tactics to stay connected:

Volunteer

Nursing homes, soup kitchens and churches need extra help this time of year.

Reach out

Think of someone you know who may be lonely and invite them to grab coffee or take a walk.

Adopt a pet

Owning a pet can decrease depression, stress and anxiety.

If adopting a pet isn’t realistic, consider fostering one or volunteering at a shelter.

©2017 United HealthCare Services, Inc.

ways to

combat loneliness

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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

Emergencies

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

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

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

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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.

Š2017 United HealthCare Services, Inc.

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 Vaccinations or screenings Sinus infections Allergies Minor sprains, burns or rashes 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 non-employer sponsored facilities)

Note: Costs may vary based on your plan. Costs shown represent national averages. ©2017 United HealthCare Services, Inc.

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Getting care (continued) 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 vaccinations • M edical problems or symptoms that are not an immediate, serious threat to your health or life

Wait time to expect

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

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 Sudden weakness or trouble talking Large open wounds Difficulty breathing Severe head injury Heavy bleeding Spinal injuries Chest pain Major burns Major broken bone

Wait time to expect

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

Cost

$1,200-$1,500 average cost

©2017 United HealthCare Services, Inc.

On the go?

Visit umr.com on your mobile device

Quick and easy There’s no app to download.

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

Š2017 United HealthCare Services, Inc.

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Seasons change, but don't let it flare your COPD

Brightly colored trees, the crunch of leaves underfoot and the smell of bonfires in the air means fall has arrived. But for those with COPD, a shift in weather can also bring seasonal allergens and activities that can affect your condition. As summer gives way to autumn, you may notice your COPD symptoms getting worse.

COPD exacerbation signs and symptoms Recognizing changes in your condition early may help you avoid a trip to the emergency room. Call your doctor right away if you think you are having an exacerbation. At-home management is often possible if you report the symptoms to your doctor and begin treatment quickly.

Watch for: • M ore shortness of breath than usual • W heezing or wheezing more than usual • Coughing more than usual

50%

• P hlegm or sputum changes – an increase in the normal amount of sputum or change in color (goes from clear to yellow-green) • More tiredness or less energy

At least 50% of adults with low pulmonary function were not aware that they had COPD

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• M ore difficulty sleeping than usual • Fever ©2017 United HealthCare Services, Inc.

What is COPD? Chronic obstructive pulmonary disease (COPD) is a progressive lung disease that makes it hard to breathe and may grow worse over time. COPD affects 30 million Americans across all 50 states.

For more information about COPD, visit UMR’s Health Education Library.

Š2017 United HealthCare Services, Inc.

Health education library

Source: Centers for Disease Control and Prevention; cdc.gov

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Common triggers to avoid this autumn Air pollution/smog Secondhand smoke Strong fumes S cented products and perfumes P ollutants in your home C old air or hot/ humid air C ampfires and fireplace smoke

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November is COPD Awareness Month

Š2017 United HealthCare Services, Inc.

Taking the right precautions can mean a favorable fall forecast for those with COPD

Minimize stress and pace yourself during the holidays.

Get an appropriate amount of sleep and rest.

Follow a doctorprescribed exercise program.

Avoid sick people and large crowds.

Get your flu shot, and check if you are due for a pneumonia and pertussis shot.

Eat a variety of healthy foods and drink plenty of water.

Wash your hands frequently and avoid touching your face.

Call your doctor right away if you think you're having an exacerbation, even though it's tempting to put it off during this busy time of year.

According to the COPD Foundation, anyone with the following should get tested: • H istory of smoking • L ong-term exposure to air pollutants (including pollution and secondhand smoke)

• C hronic coughing, with or

• W heezing • Shortness of breath that has become worse over time

• Trouble keeping up with people of your own age

without sputum

©2017 United HealthCare Services, Inc.

Source: COPD Foundation; copdfoundation.org

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Autumn foods to fall in love with Summer's bountiful harvests may be winding down — but the seasonal produce show is just getting started. Mother Nature saves some of her best goodies for last.

Consider these five fruits and vegetables that are abundant in the autumn — along with some new ways you might not have thought to enjoy them. squash

persimmons

swiss chard

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cranberries

sweet potatoes ©2017 United HealthCare Services, Inc.

Take a peek at persimmons

Celebrate squash

These under-appreciated gems deserve a turn in the spotlight. For a fruity fall dessert, scoop the meat out of a ripe persimmon. Add it to a glass of low-fat or fat-free yogurt with chopped walnuts and a drizzle of honey. Or give persimmons a starring role in a festive fruit salad with grapes, pomegranate seeds and apple.

Acorn squash is just one of the many hearty fall squashes to choose from this time of year.

Use it as a nutritious add-in to pasta— just cook thin slices along with your noodles. Or cut a whole squash in half. Remove the seeds.

Sprinkle with cinnamon, add a dab of butter to each half and roast until tender.

Be charmed by swiss chard

Go crazy for cranberries

Swiss chard is a hearty, versatile green you can add to omelets, soups, pastas or pizzas. And wait! Don't toss those thick, brightly colored stalks. Roast or steam them ­— and eat them like asparagus.

You know cranberry sauce goes well with turkey. But have you tried adding fresh cranberries to your oatmeal in the morning?

Or tossing a handful into an apple crisp to give it a zingy twist?

Savor sweet potatoes Think outside the casserole dish. You could add mashed sweet potatoes to pancake batter for a healthier, heartier flapjack. Or use cooked slices of sweet potato as a surprising sandwich filler.

Play with your food.

Get recipes for turkey quesadillas, cranberry oatmeal balls and other desserts at foodhero.org/search/ google/cranberry.

Can you match the food to the fun fact?

1

2

3

4

5

Its stems can be green, red or rainbow-colored

They're celebrated by an annual festival in Indiana

Its named for its nutty shape

They have almost twice the potassium of a banana

Their flowers are said to resemble cranes

ANSWERS: 1. Swiss chard 2. Persimmons 3. Acorn squash 4. Sweet potatoes 5. Cranberries

©2017 United HealthCare Services, Inc.

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Take your bike Four great reasons to feel like a kid again Cheap transportation Bicycling can save you money. It costs very little to buy and maintain a bike vs. owning and operating a car. Plus, it’s fun!

Less traffic less stress A recent survey found that

40 percent of trips are shorter than two miles.

That’s a 10minute bike ride.

If there’s a safe biking route, ditch the car and grab a bike instead.

Because it's environmentally friendly On-road vehicles cause one-third of the smogproducing air pollution in the U.S. Bicycles don’t add any more pollution to the air we breathe.

Heart healthy Studies suggest that just 20 minutes of cycling each day can reduce your risk of dying from a heartrelated disease by half.

Even a 10-minute trip can help prevent high blood pressure.

For more information on bicycling, see www.bicyclinginfo.org

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©2017 United HealthCare Services, Inc.

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

Click or touch the New User link to register.

1

2

3

Be sure to have your member ID card handy.

Visit umr.com and click “New user?

Register here”.

Follow the on-screen prompts to complete your registration.

©2017 United HealthCare Services, Inc.

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Health topics Click on the links below to find out more information about the monthly health observances for fall.

October:

November:

National Breast Cancer Awareness Month

American Diabetes Month

Health Literacy Month Mental Health Awareness Week (Oct. 1-7)

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COPD Awareness Month Lung Cancer Awareness Month Great American Smokeout (Nov. 16)

Š2017 United HealthCare Services, Inc.

Fall home cleanup: do’s and

don’ts

School is starting, homes need to be winterized, and not to mention the yard work! But all that rushing about can spell trouble if you’re not careful.

To help you stay safe and prepared, follow these do’s and don’ts: INSIDE THE HOME DO prepare for colder weather. If your home isn’t well insulated, cut your heating costs by hanging plastic insulators over the windows.

• DO make sure clothing essentials still are functional.

Check to make sure your winter clothing still fits. Also, remember that summer clothing and outdoor gear is likely to be on sale, so take advantage of the summer steals.

• DO get a head start on the holidays. By getting your old decorations out a bit early, you will find out what you need to replace or what you want to display this year.

DON'T forget to protect yourself. Sniffles and sneezes seem to blow in with the cold weather, so take precautions to ward off illness.

!

OUTSIDE THE HOME DO choose a rake that is comfortable for your height and strength. Change your arm and leg positions often to avoid overexerting certain muscles.

• D O set ladders on stable, hard ground. Avoid leaning too far to one side. And always have someone hold the ladder.

• D O bend your knees and squat to pick up heavy items.

Avoid twisting your back.

• D O check your mechanics.

DON’T overfill leaf bags.

And never sling a bag over your shoulder or to the side.

• DON’T use a ladder if you tire easily, have balance issues, or are taking medications that may make you dizzy or drowsy.

• DON’T forget about water lines!

Make sure to drain and disconnect hoses and sprinkler systems to keep lines from freezing.

• DON’T burn your leaves without checking your city’s burning regulations.

Make sure your furnace is in working order, and your snow blower is functional and has gasoline. Don't let a winter storm catch you unaware!

• D O some gardening!

Fall is a great time to fertilize and plant bulbs in your garden.

When spring comes, you will be pleasantly surprised by the splashes of color!

For safety’s sake, talk with your doctor before significantly increasing your activity level.

©2017 United HealthCare Services, Inc.

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Fall dinner ideas Cheesy potato soup

View the cheesy potato soup recipe.

Visit foodhero.org for other great fall recipe ideas 30

Š2017 United HealthCare Services, Inc.

En Español Cómo obtener atención

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

Visite umr.com Conocer sus números Mis medicamentos diarios ¿Cómo afecta el peso adicional a su cuerpo?

©2017 United HealthCare Services, Inc.

Puede acceder al glosario español/inglés Just Plain Clear ™

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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.

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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. Š2017 United HealthCare Services, Inc.