Healthy You from UMR – Spring 2017

Spring Issue ~ 2017

HEALTHY YOU Your health in bloom Here comes the sun:

How to protect yourself Spring clean your life Healthy weight: 8 ways to help your child Active kids are healthy kids

Spring is the time of plans and projects

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Š2017 United HealthCare Services, Inc.

HEALTHY YOU New Year, New (Healthier!) You

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

Fi

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 S pring clean your life

Mental and emotional happiness tips

ere comes the sun H How to protect your eyes and skin

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O n the go with UMR Check in on our mobile site

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Spring into action (Re)activate your healthy lifestyle

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O nline tools How to register for umr.com

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Getting care What you need to know and where to go

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C hildhood obesity What to know

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H ealth topics National Health observances for March, April and May

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ictionalized data

15 16 17

How to burn 100 calories Short interval activities that burn calories Imagine yourself in full bloom Your vision of a healthy you alking to enhance your mood W Don't forget your best friend

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H ealth spotlight Preventing severe asthma attacks

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D inner ideas Recipes from the spring garden

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

27 Espanol

View our Spanish resources

Š2017 United HealthCare Services, Inc.

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Spring clean your life!

Spring is full of reasons and opportunities to get happy. While people focus on getting physically healthy, mental and emotional happiness can get easily overlooked. Here are a few ideas to help dust off your mental cobwebs.

Brush off

“the usual” and try something new

Take a class

Cooking, painting, kickboxing – just sign up!

Trying new things leads to increased confidence and self-esteem. It reduces boredom and loneliness, and it's a major driver in personal growth.

Learn a new language

Plant a garden Fresh air and homegrown veggies are a recipe for success

Exercise can improve both your mental and physical health.

Tidy up your health

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It can lower your risk for sickness and disease while reducing stress, anxiety, and depression. Getting active is a great way to release endorphins and improve your overall well-being. Renew that gym membership, or start small by going for a walk. Better yet, get a friend to do it with you. Having someone to support you can make you more accountable. ©2017 United HealthCare Services, Inc.

Sort through your relationships

Spend time with others Volunteer

Interaction with people can increase your sense of belonging and purpose, boost your happiness, reduce your stress, and improve your self-confidence and self-worth.

Pick a charity or organization and spend a few hours each month volunteering. Helping others can counteract stress and anxiety while making a difference.

Reconnect with loved ones

Call up an old friend or family member. Revitalizing friendships can help freshen up your life, not to mention your social calendar.

Spend time alone

Don’t forget to focus on you. Read a book, sit outside, go for a walk. It is important to step away from your computer and phone, and spend time reflecting.

Dust off your interests Hobbies generate positive feelings and boost creativity, which increases happiness, reduces stress and enhances work performance. Has it been awhile since you went rock climbing or scrapbooked? Don’t abandon your hobbies.

Try to find a balance between your "to-do" list and your "used-to-dos".

©2017 United HealthCare Services, Inc.

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Here comes the sun How to protect yourself

Did you know that one in five Americans will get skin cancer throughout their lifetime?*

This makes it the most prevalent type of cancer, but also the most preventable. Share these helpful tips with your loved ones to help protect them from the sun.

May is Skin Cancer Awareness Month Make sure you know the facts about how to protect your skin and eyes from the sun.

SLIP on a shirt

SLOP on sunscreen

SLAP on a hat

WRAP on sunglasses

* cancer.org

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Š2017 United HealthCare Services, Inc.

Choosing the right sunscreen

SKIN CANCER CHECK

Everyone should use sunscreen especially children and people with fair skin. Choose what is best for your skin type and be sure to reapply often – about one ounce, every two hours.

One of the easiest ways to catch skin cancer before it progresses is by sight, specifically changes in your skin and moles. If you have moles, remember to check for changes and warning signs.

BROAD SPECTRUM

ASYMMETRY

Offers protection to the different types of sun rays, UVA and UVB. UVB rays burn the top layers of skin, causing sunburn. UVA rays penetrate more deeply, and are the chief cause of wrinkles and sagging. Broad Spectrum SPF can help protect from both

One half of a mole or birthmark does not match the other.

WATER-RESISTANT

BORDER

The terms “water-resistant” and “sweat-resistant” indicate how long the sunscreen remains effective when you are swimming or sweating.

The edges are irregular, ragged, notched, or blurred.

SPF (Sun Protection Factor) A measure of a sunscreen’s ability to prevent UVB rays from damaging the skin. A good rule of thumb is to always use SPF 15 or higher.

COLOR The color is not the same all over and may include shades of brown or black, or sometimes with patches of pink, red, white, or blue.

Do the math If it takes 20 minutes for your unprotected skin to start turning red, using an SPF 15 sunscreen theoretically prevents reddening 15 times longer, or about five hours.

SPF 15

DIAMETER

T he spot is larger than 6 millimeters across (about ¼ inch – the size of a pencil eraser, although melanomas can sometimes be smaller than this.

Regardless of sunscreen strength, best practice is to reapply every 2 hours.

AVERAGE AMOUNT OF TIME BEFORE EXPOSED SKIN REDDENS

20

min

SPF # ON SUNLOTION BOTTLE

x

15

spf

MINUTES OF COVERAGE

=

300

EVOLVING

min

The mole is changing in size, shape, or color.

300 minutes –: 60 minutes per hour = 5 hours Source: cancer.org

©2017 United HealthCare Services, Inc.

Source: cancer.org

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Spring into action (Re)activate your healthy lifestyle

a

a n o ti

l P hys i

ca

lF ess

M ay i

itn

sN

Spring is a great time to get back outside and recommit to staying physically active.

Remember, you don’t have to be a marathon runner to be healthy. Check out this list of 20 simple ways to get more active and pick a few activities you would like to try or restart this season.

20 WAYS an

10

dS

p o r ts M o

h t n

you can be more active

reminder sheet

Š2017 United HealthCare Services, Inc.

PRINT/CLIP AND SAVE

Ride your

Go for a

BIKE

WALK

Hit the trails with a buddy, or bike to work as weather permits

Try to keep up a brisk pace to raise your heart rate for 30 minutes

Go for a

Work in the

DANCE

Lift

Walk the

weights

DOG

Be spontaneous with the kids, or make plans for date night

Start out easy with manageable weight and work your way up

Your best friend can motivate you to reach 10,000 steps a day

MOW

Go for a

the lawn

HIKE

KAYAK or

CANOE

SWIM

garden

Hit the pool for an all-body workout that is easy on the joints

Fun hobbies like gardening can help you avoid losing interest

It has to be done, so count your steps toward your daily goal

Exercising in nature can inspire your senses and relieve stress

Have fun, but wear a life jacket and be smart out on the water

Play a team

LEARN TO

Play with CHILDREN

Roller blade

Participate in a

Make new friends and revisit an activity you enjoyed as a child

Skip the cart and get out and walk a round of 18 holes

Be a great role model by getting the kids active with you

Be safe and wear a helmet, wrist guards and knee or elbow pads

Recruit a team and support a good cause in your community

JUMP

Take the

Try YOGA

BOWL

SPORT

GOLF

ROPE

stairs

An anywhere exercise with minimal workout equipment

Walking up two flights of stairs a day has real health benefits

Š2017 United HealthCare Services, Inc.

or

PILATES

Learn to stretch your boundaries and build lean muscle

Socialize and roll for fun, or waken your inner competitor

5K

PARK

AWAY FROM ENTRANCES At work or running errands, add extra steps to your day

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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.

How to burn 100 calories

Physical activity is a key part of reaching and maintaining a healthy weight.

To lose weight, our bodies need to burn off more calories than we eat. To stay at our goal weight, we need to continue to balance the calories we take in with how much we burn off.

The number of calories we burn through physical activity depends on the intensity of the activity and the amount of time we put in. Lower intensity activities require more time to burn the same number of calories.

Here’s a quick look at how long it would take to burn 100 calories through different activities:

15 MINUTES

10 MINUTES

Tread water

Jump rope continuously

Lift weights continuously

Play a quick game of racquetball or tennis

3500

Swim laps without stopping Shovel snow

20 MINUTES Rake leaves Wash and wax your car Walk briskly through the mall Take a leisurely bike ride

Š2017 United HealthCare Services, Inc.

Enjoy a short aerobics class Walk uphill

POUND CALORIES You need to burn 3,500 calories more than you eat to lose 1 pound of body weight.

To lose 1 POUND PER WEEK

you need to cut 500 CALORIES PER DAY

30 MINUTES Slow dance or ballroom dance continuously Put up holiday lights outside the house Push your child in a stroller Walk the dog

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Imagine yourself in full bloom

What's your vision of a healthy you?

According to a study done by Gail Matthews at Dominican University, writing down your goals can significantly increase your chance for success.

NEED HELP GETTING STARTED? Download a worksheet that walks you through the steps to creating SMART goals

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©2017 United HealthCare Services, Inc.

He's not the only one who could use a walk Walking is a great way to burn calories, get fit and brighten your mood Adults need at least 150 minutes of moderate-intensity exercise each week. Walking briskly for 30 minutes, five days a week can help you meet this goal.

As walking becomes easier, try walking faster and farther each day.

The more you walk, the greater the benefits.

Start a walking routine today.

Click here to download a FREE walking log.

Š2017 United HealthCare Services, Inc.

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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.

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Š2017 United HealthCare Services, Inc.

Registering Online tools for services Go online mobile! Visit our mobile site 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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Preventing childhood obesity Parents make all the difference

We all want our kids to be healthy their whole lives.

But more kids than ever are overweight. Studies today suggest one in three kids are overweight or obese.

It’s important to help your kids maintain a healthy weight.

Children who are overweight are more likely to struggle with their weight when they grow up. Adults who are overweight are more likely to develop cancer, heart disease and type 2 diabetes.

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Source: American Heart Association, heart.org

You can make a difference!

Š2017 United HealthCare Services, Inc.

Healthy weight:

8 ways to help your child 1

Make healthy choices

2

Breast-feed your baby,

3 4

for yourself while you’re pregnant.

if possible.

As you introduce food to your child,

limit sweets and provide a lot of healthy options.

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Limit “screen time” including

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Be a positive role model—

watching TV, playing video games and surfing the web.

eat a healthy diet and exercise yourself.

Share mealtimes with your child and maintain a positive attitude about eating healthy food.

5

Offer portions that are the right size for your child.

8

Do physical activities with your child

©2017 United HealthCare Services, Inc.

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Active kids are healthy kids The number one thing you can do to help your kids stay active? Be active with them!

We all know the saying, “monkey see, monkey do.” When it comes to kids and exercise, studies show this is true.

FIVE CHOICE IDEAS

Include your children in your own exercise program

Find a reason to get outside together every day Provide plenty of toys like bikes, scooters and balls (don’t forget safety gear) Make a regular date to go to a park or playground Attend your kids' athletic events

* Source: Pediatrics, The Official Journal of the American Academy of Pediatrics, December 2007

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Your kids are watching

A father’s enjoyment of activity and his calorie intake, combined with a mother’s BMI, is connected to whether a school-aged girl will be overweight (or not), says one study.* ©2017 United HealthCare Services, Inc.

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

March: Colorectal Cancer Awareness Month

April: Alcohol Awareness Month

May: National Physical Fitness and Sports Month Skin Cancer/Melanoma Awareness Month Asthma Awareness Month

Š2017 United HealthCare Services, Inc.

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Health spotlight Preventing severe asthma attacks

Asthma is a chronic, long-term lung disease that inflames and narrows the airways and can cause wheezing, chest tightness, shortness of breath and coughing. Although the exact cause is not known, and there is no cure, there are steps you can take to keep your asthma under control.

WHAT HAPPENS DURING AN ASTHMA ATTACK? Normal airway

Inflamed airway

With normal breathing, airways are open and clear

HOW TO

KEEP ASTHMA UNDER CONTROL

During an attack, airways become inflamed

Airway plugged by mucus

In a severe attack, walls become inflamed and thickened and coated with mucus

Avoid asthma triggers if possible dust mites, pets with fur or feathers and pollen

Get a flu shot Work with your doctor to develop your action plan Monitor your asthma using a peak flow monitor if presecribed Use your inhaler as prescribed to avoid attacks

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Š2017 United HealthCare Services, Inc.

Tis the season ...

for ALLERGIES Do you dread the outdoors or live in fear of an asthma attack? You’re likely one of 35 million Americans with seasonal allergies.

You can find relief The changing weather can make many of us miserable. Allergies can’t be cured, but you can limit your symptoms.

 Keep an eye on pollen and mold counts in your area.  Limit the time you spend outside in the morning and on warm or breezy days.  Keep your home as dust-free as possible, vacuum often and use an air conditioner.  Ask your doctor if an over-the-counter or prescription medicine might help. ©2017 United HealthCare Services, Inc.

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Dinner ideas Fresh produce from the garden to the table

grilled asparagus

steamed asparagus

oven roasted asparagus

Want to learn more about this veggie?

Click here to view the USDA page all about asparagus

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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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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 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. Š2017 United HealthCare Services, Inc.

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Visit our website at umr.com to learn more.