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

©2016 United HealthCare Services, Inc.

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How much is too much? Alcohol awareness

Texting and driving: Don’t wreck your life

Outdoor exercise: Why it’s better

How active are you? Step it up!

Are you taking your medications? How to get over medication hurdles

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Online tools

Getting care

Managing chronic conditions

Fitness tools

Healthy Living: Tips for the entire family

En Español

For kids

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16

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27

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Departments Features

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4 ©2016 United HealthCare Services, Inc.

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?

Women 1 drink per day

Men 2 drinks per day

How much is too much? Alcohol awareness

Beer or wine cooler 1 - 12 oz. can or bottle

Wine 1 - 5 oz. glass

Shot 1 1.5 oz. 80-proof distilled spirits

Remember…

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.

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27 people are killed by

drunk drivers

every day

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.


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Texting and driving Don’t wreck your life

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 phone-

free.

Take the pledge

on distraction.gov

http://www.distraction.gov/take-action/take-the-pledge.html

79%

of young people have read a text while driving 49%

of adults say they’ve

been passengers when a driver was texting

71% of young people

have sent a text

while driving


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49%

of adults under 35 text while driving


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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.

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

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More NK (natural killer) cells. These disease fighting cells in your body can increase by up to 50% after spending time outdoors.

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Learn more

Watch: The benefits of outdoor activity

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.

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

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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.

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

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https://youtu.be/pPwZUL6Dd3Q

How active are you? Step it up!

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.

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.

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.

Active lifestyle Above 10,000 steps per day

May result in lowered glucose and blood-

pressure levels, as well as weight loss.


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Explore our e-learning courses Healthy You university e-learning courses are available

free to all UMR members and their families. Our e-

learning 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

eLearning Become a student of better health


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https://youtu.be/pPwZUL6Dd3Q

Do you have issues or concerns about taking

your medications? Here are some tips:

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.


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1

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Are you taking your medications? How to get over your medication “hurdles”


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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.

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Registering for online service is as easy as 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.


Click or touch the New User link to register.

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2

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Online tools Get your claim and benefit information fast!

On the go? Visit umr.com on

your mobile device.

Online tools Go mobile! Visit our mobile site


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).

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.

You can also find a provider

near you by visiting our

website at www.umr.com.

Getting care What you need to know and

where to go


http://www.umr.com/

Retail clinic/convenient care clinic Retail clinics, sometimes called convenient care clinics, are located

in retail stores, supermarkets and pharmacies.

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

on weekends.

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)

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.



where to go

Your doctor’s office Seeing your doctor is important. Your doctor knows your

medical history and any ongoing health conditions.

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:

• Preventive services and

vaccinations

• Medical 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

When to go:

• 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 $1200-$1500 average cost



where to go

Need some ideas for dinner? Log in to umr.com and visit

the health center to find healthy recipes and cooking videos.

Follow us on: myUMRhealth


https://www.youtube.com/user/myUMRhealth?feature=mhee

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

Heart health resources


Chronic conditions Manage your condition

http://tools.cardiosource.org/ASCVD-Risk-Estimator/



http://mylifecheck.heart.org/PledgePage.aspx?NavID=5&CultureCode=en-US

https://fhs.umr.com/print/UM0943.pdf

Diabetes resources

Build Your Defense Against

Respiratory Infections

American Lung Association

National Heart, Lung, and Blood

Institute

Asthma and Allergy Foundation

of America

Lung health resources

Tips for Managing Stress

Depression Self-Assessment

National Alliance on Mental Health

Mental health resources

American Cancer Society

Cancer resources and

information

From the Department of Health

and Human Services

Colonoscopy: The Gold

Standard for Cancer Screening

Cancer resources

American Diabetes Association

Keep on Track with Diabetes

Carbohydrate Counting for

Diabetes Management

Eating Out Can Be Fun and

Easy Even with Diabetes

What is the A1c test?

Chronic conditions Manage your condition




http://www.lung.org/

https://www.nhlbi.nih.gov/

https://www.nhlbi.nih.gov/

http://www.aafa.org/

http://www.aafa.org/

http://www.cancer.org/

http://www.cancer.org/

http://www.healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/cancer

http://www.healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/cancer



http://www.diabetes.org/









https://www.umr.com/print/UM0189.pdf

http://www.nami.org/

https://www.umr.com/print/UM0219.pdf

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.

Important: Always check with your

provider before starting any new

fitness/exercise program.

Walk for Health - Monthly Walking

Log

Top 10 Reasons to Take the Stairs

SuperTracker from USDA.gov

Learn more


Fitness tools Let’s get moving












https://www.supertracker.usda.gov/default.aspx



https://www.supertracker.usda.gov/default.aspx

Men’s health Essential Screening Tests for Men

Adult Screenings and Immunization

Guidelines

Men's Health

Learn more 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.


Healthy living Men’s health tips



http://www.umr.com/print/um0206.pdf

http://www.umr.com/print/um0206.pdf

http://healthfinder.gov/HealthTopics/Population/men



http://healthfinder.gov/HealthTopics/Population/men

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.

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?

Learn more


Healthy living Women’s health tips








https://itunes.apple.com/us/app/early-detection-plan-breast/id499086674?mt=8








http://www.umr.com/print/UM0837.pdf

Kids’ health

Child Screening Guidelines and

Immunization Schedule

Healthychildren.org

From the American Academy of

Pediatricians

Parenting

From the U.S. Department of Health and

Human Services

Learn more

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:


Healthy living Kids’ health tips



http://www.healthychildren.org/

http://healthfinder.gov/HealthTopics/Category/parenting


http://www.healthychildren.org/

http://healthfinder.gov/HealthTopics/Category/parenting

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.

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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App: First Aid

From the American Red Cross


First aid Resources for life’s little accidents

http://www.nlm.nih.gov/medlineplus/firstaid.html





http://www.ready.gov/build-a-kit



http://home.fema.gov/plan/prepare/firstaid.shtm

http://www.redcross.org/mobile-apps/first-aid-app

http://www.redcross.org/mobile-apps/first-aid-app

En Español

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

Cómo obtener atención


https://fhs.umr.com/print/UM0436-SP.pdf


https://fhs.umr.com/print/UM0113-BW-SP.pdf






https://www.nlm.nih.gov/medlineplus/spanish/obesityinchildren.html

http://www.justplainclear.com/




https://www.nlm.nih.gov/medlineplus/spanish/obesityinchildren.html

For kids

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.

From UnitedHealthcare Children’s

Foundation


https://www.z2systems.com/nps/servlet/DisplayLink?orgId=uhccf&emailId=db2053fee45b6829cccbba35619455d2dm149571db2&&linkId=471&targetUrl=http://www.uhccf.org



https://www.z2systems.com/nps/servlet/DisplayLink?orgId=uhccf&emailId=db2053fee45b6829cccbba35619455d2dm149571db2&&linkId=470&targetUrl=http://www.uhccf.org/shop

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

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.


29

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.


Visit our website at www.umr.com to

learn more.

http://www.umr.com/

healthy you from umr - april edition

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