Healthy You from UMR – Summer 2017

Summer Issue ~ 2017

HEALTHY YOU The rules of summer

'Water'

you up to?!

Get the basics on clean eating

Play it safe and let the good times roll How to make the most of your vacation

Healthy picnic prep

How will you be spending your summer?

Enjoy a safe and healthy break from your everyday self

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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 B enefits of hydration

How much water do you really need to stay hydrated?

8 R emember to play it safe

Watch out when swimming, biking, boating or exercising in the heat

12 G etting care

What you need to know and where to go

16 C lean eating

Find out what it means and how to stick to a clean routine

18 O n the go with UMR

Check in on our mobile site

19 O nline tools

How to register for umr.com

20 P roductive vacation

Making the most of your time off

Š2017 United HealthCare Services, Inc.

25 F it in more fruits and veggies

How to incorporate more fruits and vegetables into your diet

26 E at safe

Don't let foodborne illness ruin your outdoor fun

28 Health spotlight

What to know about shingles

29 H ealth topics

National health observances for June, July, August and September

30 D inner ideas

Recipes for great summer eating

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

31 Espanol

View our Spanish resources

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'Water' you up to?!

66% of your

... yet, 75 of Americans don’t drink enough water %

body is made up of water...

It’s time that you think about all that water and how to take care of it! Staying hydrated has countless benefits, including: • • • •

Improved sleep Clearer, more youthful skin Weight loss More mental energy

True or False?

Sports drinks are healthier for you than water

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Neglecting your daily water intake can have immensely negative effects on: • • • • •

Your immune system Muscles Joints Digestion Overall health

False.

True or False?

Reusing plastic water botles can cause cancer

Most sports drinks have a lot of sodium, calories, and artificial colors. While these drinks can be helpful for the extreme athlete, the average person does not reap any major benefits.

Fluid requirements can easily be met by plain old water. ©2017 United HealthCare Services, Inc.

During summer, we are generally more active – playing sports, swimming, hiking, – and our bodies have to work harder to keep up with the heat. It is more important than ever to stay hydrated during the summer. This will help you avoid heat exhaustion and heat stroke.

Here are some tips to help you stay hydrated: Bring a refillable water bottle with you wherever you go Add lime, cucumber, or other fruits and vegetables to mix up the flavor Snack on water-rich foods like watermelon and oranges

Staying hydrated is a no-brainer!

But, how much water do you really need?

Weight (lbs.)

Active lifestyle

Non-qctive lifestyle

200

150 oz / 19 cups

95 oz / 12 cups

175

131 oz / 16 cups

88 oz / 11 cups

150

113 oz / 14 cups

75 oz / 9 cups

125

94 oz / 12 cups

63 oz / 8 cups

True.

False.

You may have heard the myth that your old soda bottle can release dangerous chemicals if used more than once. Studies show that this is false. So whether it's plastic, aluminum, glass or other reusable material, go ahead and use whichever water bottle keeps you hydrated! ©2017 United HealthCare Services, Inc.

Sometimes you feel hungry when you are actually dehydrated.

This is your body’s way of trying to tell you to hydrate.

True or False?

Tip: Next time you're hungry, have a big glass of ice water first!

This will fill you up and keep you from overeating.

Drinking water can help you lose weight 7

Play it safe and let the good times roll

The long days of summer offer boundless opportunities for fun. But they can also pose dangers if we aren’t careful. Know what to watch for and how to react.

... In and around the water Make sure you understand your skill level as a swimmer before getting in over your head. Remember, strong currents and underwater hazards can spell trouble for even the strongest swimmers.

Never swim alone, and stick to designated areas supervised by a lifeguard

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Obey all pool or swimming area rules

Don't dive in unfamiliar areas – check the depth and look for dangers below the surface

Always have an adult present to supervise children

Never drink alcohol while swimming

Š2017 United HealthCare Services, Inc.

... On two wheels The No. 1 rule of bicycle safety for riders of all ages is to wear a helmet. It's the best defense against a serious head injury when biking.

• M ake sure your helmet meets safety standards and fits securely • K now the rules of the road when biking in traffic • R ide single-file and watch for turning vehicles or opening car doors •W ear reflective clothing and make sure your bike has a light and reflectors when riding at night • S ecure loose clothing or shoelaces that could catch in wheels or gears

... In the heat As temperatures rise, so does our risk for heat-related illnesses.

Avoid over-heating by: Limiting time outdoors during the hottest part of the day – between 11 a.m. and 3 p.m.

Drinking lots of liquids – avoid alcohol and caffeine Wearing sunscreen – sunburns make our bodies less able to cool themselves Being careful to not overdo it when playing sports or exercising If you suspect someone has heatstroke, call 911 and cool them off any way you can, using ice packs, wet towels or cool water

©2017 United HealthCare Services, Inc.

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Play it safe and let the good times roll

Wear protective glasses and keep a safe distance after lighting

DO NOT try to re-light malfunctioning devices

Supervise children and keep matches and lighters out of reach

... Around fireworks Before you light anything, check the local laws regarding fireworks use and make sure you are clear of other people, homes or objects that could catch fire.

Never light fireworks indoors

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Keep a bucket of water nearby and soak fireworks that don’t go off

Š2017 United HealthCare Services, Inc.

... In buggy areas Warm weather brings out insects and other pests that may bite or sting. Use insect repellent to keep off mosquitoes and ticks that may spread disease, and watch for signs of a serious reaction.

Call 911 If someone experiences:

... When boating Before heading out on the water, make sure the boat operator is licensed and experienced with the boat and the body of water.

Check that everyone on board is wearing a Coast Guard-approved life jacket that fits Never drink alcohol when operating a watercraft Don’t water ski or wakeboard after dark ©2017 United HealthCare Services, Inc.

A rapid heartbeat or difficulty breathing Swelling of the lips, throat or eyelids Nausea, vomiting, dizziness or confusion

Visit the National Safety Council’s website at nsc.org for more expert tips to help you stay safe in all areas of your life.

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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.

Live life on the sunny side If you’re trying to find a cure to the summertime blues, start by looking on the bright side.

Research suggests people with positive attitudes are better at managing stress and have lower risks for physical and mental health issues. In fact, one major study found optimistic women were less likely to die of cancer, heart disease and other serious illnesses.

Optimism may come more naturally to some of us. But if you find yourself in the pessimist camp, there are ways you can improve your outlook on life.

THINK POSITIVE Find the good in each situation and don’t dwell on what’s wrong

Practice mindfulness – focus your attention in the present moment Avoid negative self-talk – be your own cheerleader

Set realistic goals Remember, nobody and nothing is perfect. Setting our sights too high, too soon, sets us up to fail. It’s OK to be happy with good enough. Then set a new goal to improve upon that.

Get outdoors Spending time in nature can lift your mood, improve your ability to concentrate and reduce the effects of stress.

Getting out and about also offers opportunities to connect and socialize with others.

©2017 United HealthCare Services, Inc.

Find meaning in your life You don’t have to change the world for your life to be meaningful. Even small actions can have a positive impact.

Reconnect with your spiritual side, volunteer your time to help others, or build something yourself and be proud of your accomplishment.

Take care of yourself Show your body you care by eating better, exercising more and getting enough sleep. You’ll find you have more energy to approach life in a positive way.

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Clean eating

It sounds so refreshing.

But what does it really mean?

Simply put, eating clean means consuming mostly whole or “real” foods that are unprocessed or minimally processed, and steering clear of foods with added sugar, preservatives, fats and chemicals.

As a rule of thumb, the closer a food is to its natural form, the cleaner it is. So what does a clean diet look like? Here we map out which foods do and don’t belong in your grocery basket and give you a checklist for maintaining a clean eating lifestyle.

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tips for sticking to a clean routine

Dedicate time to mealplanning, grocery shopping

Avoid alcohol, or drink in

and lunch/snack prep.

moderation. And steer clear of sugary cocktails.

Read labels and don’t

If you like to bake,

at smaller meals more E frequently to minimize dips

or coconut flour.

buy food with ingredients you can’t pronounce.

in blood sugar that can leave you scrambling for a sugary pick-me-up.

Don’t restrict calories.

Clean eating is about making balanced, healthy choices, and eating protein and carbs in moderation.

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experiment with natural sweeteners and flour substitutes, such as almond Silence self-criticism.

If you do succumb to the temptation of an “unclean” meal or treat, don’t beat yourself up. The sum of all your food choices is what matters.

©2017 United HealthCare Services, Inc.

Load up your cart with: Buy organic when you can, especially when it comes to the pesticide-laden “dirty dozen.”

Fresh fruits and vegetables Meat, poultry and fish

Popular choices like brown rice, whole wheat, whole oats, quinoa and buckwheat deliver fiber, protein, vitamins and minerals.

Whole grains Beans

Plain yogurt, milk, cheese and unsweetened, non-dairy milks are good sources of protein and calcium.

Dairy Eggs Nuts

Choose unflavored varieties and plain nut butters with no added sugars.

For a healthy dose of protein and iron, stick with lean, unsmoked, hearthealthy cuts.

Beans are a budget-friendly source of protein and fiber.

A little egg packs a big punch full of protein, selenium, vitamins D, B6 and B12, and minerals such as zinc, iron and copper.

“Good” fats Water

Add lemon, lime, mint, cucumber or muddled berries to tap or sparkling water for a flavor boost.

Healthy, unsaturated fats like olive oil and avocado are good for your heart and brain.

Leave out: Processed foods Refined foods Sweeteners ©2017 United HealthCare Services, Inc.

Added sugars Artificial ingredients Preservatives

Alcohol Soda Fruit juice

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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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Productive vacations

Unplug like a pro How to make the most of your next vacation It’s not uncommon to put in extra hours leading up to a vacation to feel justified in taking time off. And this may leave you questioning whether it’s really worth the hassle. In fact, a recent poll conducted

by NPR, the Robert Wood Johnson Foundation and the Harvard T.H. Chan School of Public Health found about half of Americans who work 50-plus hours a week say they don't take all or most of the vacation they've earned.

But taking time off has tangible benefits for both you and your employer — even if it does require some extra investment on the front end. Research suggests employee health and well-being improve during vacations. Taking time to recharge can also lead to increased creativity and better productivity when you return to work.

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So how do you pull it off?

Here’s your guide for getting away ...

©2017 United HealthCare Services, Inc.

Planning pays off You can’t make the most of your vacation if you just show up for it. You have to invest time up front. Follow these four steps to lay the foundation for a productive getaway.

Start early

On av take erage, Am 16.2 er yea r, co days o icans n f mp ow thre ared vacati ew o na with eek s of vac nearly atio n in 200 0.

Make a list of things you want to do at least a month in advance, then book any necessary reservations and buy tickets so you don’t miss out. Create a loose agenda that allows time for all your must-dos but also leaves room for downtime or spontaneous activities.

Consult a travel agent If you don’t have a lot of time to devote to research and planning, consider working with a travel agent.

Whether you just need help with selecting a destination or you want someone to plan and book your entire trip, a travel agent is a great resource for time-strapped travelers.

While some may charge a fee, travel agents typically get paid on commission by hotels, airlines and resorts.

Create checklists Once you’ve booked your trip, you’ll be less likely to forget to do things — and less overwhelmed by your to-dos — if you write them down. Create the following checklists a few weeks before your departure and add to them as needed:

Work: Include all the projects you MUST get done or pass off before you leave. Then map out a plan for getting them done.

Home:

Build in buffers Schedule a day off on both ends of your trip to give yourself time to prepare for your vacation and for your return to work. That way, you won’t be stressed about things like laundry and grocery shopping.

©2017 United HealthCare Services, Inc.

Think ahead about what you’ll need to accomplish around the house before you leave, including stopping the mail, arranging for a pet sitter and turning down the thermostat.

Packing: Create a packing list for each person in your family that includes clothing, toiletries, medication, snacks and entertainment.

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4 tips

Productive vacations continued.

for getting the most out of your time off

1. Take your ideal trip In the age of social media, it’s hard not to feel like you’re missing out if you don’t pack as much into your trip as possible. But consider what type of vacation you and your traveling companions need and whether that includes relaxation or adventure — or a mix of both. While you may admire that friend who checked every landmark in New York City off her list, it’s OK if you’d rather just lie on the beach for a week — or vice versa.

2. B e open When possible, try to say “yes” to new experiences. Sample new foods. Try new activities. Meet new people (safely).

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3. D itch the devices Don’t answer email and voicemail while you’re away. If you must respond to messages, schedule a short window for doing so each day and specify that timeframe in your out-of-office message so colleagues won’t expect an immediate response. If you have kids, encourage them to take a social media sabbatical or limit texting so they can fully “get away.”

4. S tay flexible Be realistic about your time, your budget and the varying ages and physical abilities of your traveling companions. If you need to make adjustments to your itinerary or compromise to fit in everyone’s wishlists, do so with a positive attitude. Remember that the opportunity to get away from everyday life and the time you’re spending with friends and family are what matter most — no matter what you’re doing.

©2017 United HealthCare Services, Inc.

7 great reasons to

take a staycation Don’t have the money or the energy to travel? You can still benefit from disconnecting from work with a staycation. Here’s how:

You can recharge by doing the things you love most, whether its gardening, golf or scrapbooking.

You can catch up on all the TV shows and movies you haven’t had time to watch.

You’ll finally have time for that special project you’ve been pushing from weekend to weekend.

You can splurge on your city’s best restaurants since you won’t be spending on airfare or lodging.

You can meet up with friends for lunch or dinner without being a slave to a schedule. ©2017 United HealthCare Services, Inc.

You’ll have time to rest and relax (naps and staycations go hand in hand)!

You can be a tourist in your own city, taking in all the attractions you’ve never tried — or revisiting favorites.

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Productive vacations continued.

Memorializing your vacation While taking digital photos and posting them to social media is the easiest way to capture your vacation memories, here are a few other ideas for preserving memories:

Make sure you’re experiencing your vacation and not just chronicling it, as research has shown that taking photos can actually impair memory. Step out from behind the lens and savor the moment before you start snapping photos.

Create a playlist for your trip.

Music has a strong connection with memory, so you’ll be transported back to your time away whenever you hear your vacation soundtrack.

Blog about each day and share related photos on social media.

If you’re taking a break from social media during your trip, journal or sketch each day, then share your chronicles online when you return if you want.

Create an old-fashioned scrapbook or flipbook with your favorite photos and keepsakes when you get home.

Frame your favorite photo from each vacation and group them together in one spot in your home.

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©2017 United HealthCare Services, Inc.

Fit fruits and vegetables into your routine Fruits and veggies can add color and flavor to the food you eat, along with important nutrients. They also are low in fat and calories and are an excellent source of fiber, so eating more servings each day is great for your health.

A diet rich in fruits and vegetables can help you: • Maintain a healthy weight • Slow the effects of aging • R educe your risk for developing cancer, heart disease or other chronic diseases

Some helpful suggestions: Add fruit to your cereal or oatmeal. Consider adding – bananas, apples, grapes, berries, peaches or mandarin oranges.

When at work, snack on dried fruit, carrot sticks or other raw vegetables instead of candy.

When it is time for dessert, pick a nice piece of fruit.

Add vegetables from home to your take-out dinner.

Visit U.S. Centers for Disease Control and Prevention’s website fruitsandveggiesmorematters.org for more suggestions. ©2017 United HealthCare Services, Inc.

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Save summer fun!

Eat safe!

Warm weather means cookouts and picnics with friends and family.

Don’t let foodborne illness ruin the fun!

Whether you’re hosting a cookout or transporting foods for picnics, follow these tips from the USDA and the CDC to help you prevent food related illness this summer...

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©2017 United HealthCare Services, Inc.

Know the “danger zone” Bacteria multiply quickly in food at a temperature range between

40 -140ºF

Keep cold food cold • S tore food in the fridge at 40 degrees F or below • P lace cold food in containers on ice to keep food below 40 degrees F

Keep hot food hot • Cooked food should be held at or above 140 degrees F • Use a heated chafing dish, a warming tray or slow cooker to keep hot food hot • F ollow the 2-hour rule: If you must keep food out at room temperature, never leave it out longer than 2 hours.

Reheating food Reheat cooked food to at least

165°F • On the stove top • In the oven • In the microwave ©2017 United HealthCare Services, Inc.

Do not reheat food in: Chafing dishes,

warming trays or slow cookers because it takes too long and food spends muchfood time in Fortoo more the danger zone. These are saftey tips, visonly for maintaining heat.

it FoodSafety. gov

Sources: USDA; Centers for Disease Control (CDC)

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Shingles and you What you need to know What is shingles?

Shingles, or Herpes Zoster, is a painful skin rash caused by the Varicella Zoster virus (that also causes chickenpox). It’s usually on one side of your body and often has blisters. Common symptoms are burning or tingling pain and itching.

Who should be vaccinated?

Anyone age 60 and older should have the one-dose shingles vaccine, whether you’ve already had the shingles or not.

Does the vaccine prevent shingles?

You are half as likely to get shingles after you’ve had the vaccine.

Stress and shingles When under stress, the brain releases stress hormones – and your immune system is weakened. This makes you more susceptible to viruses, including shingles.

Learn more about shingles at: cdc.gov

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©2017 United HealthCare Services, Inc.

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

June/July: Fireworks Safety Month National Safety Month

August: National Immunization Awareness Month National Breastfeeding Month

September: National Childhood Cancer Awareness Month Fruits and Veggies – More Matters Month National Childhood Obesity Awareness Month Ovarian Cancer Awareness Month Prostate Cancer Awareness Month

Š2017 United HealthCare Services, Inc.

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Dinner ideas Summer's fresh catch

Mmmm fish tacos and fresh salsa!

Want to get the most out of your garden this summer?

Try the fish taco and fresh salsa recipes on foodhero.org.

Use fresh ingredients like: Cabbage Lettuce Tomatoes Cucumber Carrots

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Corn Green onions Celery Avocado Cilantro

Jalapenos Garlic Bell peppers

Want more summer recipies?

Visit foodhero.org and download monthly ideas

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 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. Š2017 United HealthCare Services, Inc.

Visit our website at umr.com to learn more.

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