healthy you from umr - january 2015

HEALTHY YOU Your journey to wellness starts here

Happy New Year! Learn how to make your resolutions last

Finding your healthy weight Smart choices Avoiding empty calories

CONTENTS In this issue Getting care: What you need to know and where to go. 3 It’s a New Year: Making your resolutions last. 6 Heal: Taking advantage of winter downtime. 7 Dream: Crafting your 2015 wellness vision. 8 Grow: Setting SMART goals. 9 Express yourself: like only you can. 10 Be free: Reducing stress in your life. 11 Online tools: Information, resources and support. 12 Nutrition: Making smart choices. What’s better in your coffee? 17 Fitness tools: Tools to help you get moving! 18 Healthy living: Go social! 19 Chronic conditions: Take action to improve your health. 20 Health tips for the entire family: Resources on men’s, women’s and kids’ health. 24 Preventive care: How to learn more about your preventive care. 28 First aid: Find resources for learning first aid basics. 29 En español 30

Go online. Register for online services to take advantage of all our online resources for members.

©2014 United HealthCare Services, Inc.

About this magazine “Healthy You” magazine is published as an educational resource for UMR members and to provide 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 employer’s plan design. Not all members will have access to all features shown. Copyright © 2014 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 Web sites. We provide links to other Web sites 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 Web sites 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 Web sites.


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 Web site at www.umr.com.

GETTING CARE What you need to know and where to go

3 ©2014 United HealthCare Services, Inc.

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 $20-$89 (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

GETTING CARE

Wait time to expect 20-30 minutes (approximate wait time) Cost $156 average cost (for non-employer sponsored facilities)

What you need to know and where to go

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Note: Costs may vary based on your plan. Costs shown represent national averages.


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 $166 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

GETTING CARE

Wait time to expect 3-12 hours (approximate wait time for non-critical cases) Cost $570 average cost

What you need to know and where to go


IT’S A NEW YEAR Making your resolutions last

This year You can heal. You can dream. You can grow. You can express yourself and be free of stress. We’ve packed this issue of Healthy You with tools to help you every step of the way so you can create a new wellness vision for your life. A healthy lifestyle is the most significant way you can improve and maintain your health and sense of well-being. You really can enhance the quality and extend the length of your life by starting today!



HEAL Taking advantage of winter downtime

Warding off the winter blues Winter can seem like a time when things slow down, and for some of us that can lead to feelings of being blue, but just like in nature, winter can provide the needed time for healing and repair. Why not use the downtime of winter to develop a new wellness vision for your life? What is a wellness vision? “A wellness vision provides you with a road map that helps connect your personal values to the importance of achieving and maintaining a healthier life.”

Find your balance between your attitude, time and priorities.

1 2 3 Attitude Time Priorities

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DREAM Crafting your wellness vision

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Your life is a reflection of what you have made a priority in your life Ask yourself: Time Q : Are you spending time doing the things you value most? Q: Do you have a personal or family mission statement? Q: Are you making time for fun and renewal? Priorities Q: Are you keeping “first things first”? Q: How well do your actions and priorities match?

Attitude Q: Do you have a support network? Q: Are you flexible? Q: Are you self-reliant? Q: Are you open to new things and have a good sense of curiosity? Q: Are you generally optimistic?


GROW Setting SMART goals

Paint a picture in your mind Imagine: What would it look and feel like at your ideal level of wellness? Imagine: The kind of person you want to be when it comes to your wellness. Setting goals Setting goals provides an opportunity to think about your personal lifestyle and what you’re willing to do to improve your health. An easy way to get started on setting a goal is to use this handy SMART acronym: Specific and Small, Measurable, Action Based, Realistic and Timeline.

Download a guide Learn more about setting SMART goals

https://www.umr.com/print/UM0114.pdf


EXPRESS Yourself like only you can

Through music Did you know that taking time to enjoy music by playing an instrument or simply listening to music can reduce both anxiety and pain? Studies have shown that the brain’s reaction to music can also help restore effective function of the immune system. Dancing and creative movement exercises can be both fun and good for you. Dancing has been shown to improve range of motion as well as the dancer’s perceived acceptance of their body image.

Through art or creative writing Do you like to write, paint or draw? Maybe it’s time to pick up a pencil or paintbrush again. Studies have shown that cancer patients who participated in different visual arts reported more positive life experiences, reduced stress and feelings of hope and were more likely to have improved clinical outcomes, better vital signs and required less medication to induce sleep. In another study, participants in a creative writing study experienced greater control over pain and depression.

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Source: The Connection Between Art, Healing, and Public Health: A Review of Current Literature. Heather L. Stuckey, Jeremy Nobel. Am J Public Health. 2010 February; 100(2): 254–263.oi: 10.2105/AJPH.2008.156497 PMCID: PMC2804629



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BE FREE Reducing stress in your life

Tips for coping with stress Stress is a part of normal life. You can’t control all that happens in your life, but you can change how you react or handle what happens. Here are good ways to cope:

Be realistic. Try to learn to accept the things you cannot change. Prioritize. Take things one thing at a time according to priority. Communicate. Share with family and friends and ask for help when you need it. Adopt a healthy lifestyle. Eat right, exercise and get enough sleep. Don’t add more stress. Avoid making unhealthy choices. Make time for relaxation. Take time for yourself and spend some time doing things you enjoy.

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Learn more Get more tips for managing stress

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

ONLINE TOOLS Go mobile! Visit our mobile site

On the go? Visit umr.com on your mobile device.


ONLINE TOOLS Information at your fingertips

What you can do • Find a provider • Look up claims & benefits • View, print or fax your ID card • Visit the health center

Useful tools • Symptom checker • Drug lookup • Health education library • Health cost estimator 13 ©2014 United HealthCare Services, Inc.

Register today for online services!

Get the app: OptumizeMe app

ONLINE TOOLS Health apps we love

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OptumizeMe Challenge yourself and your friends to better health! Getting healthier can be a challenge. Let OptumizeMe help make it fun. With OptumizeMe, you can challenge friends, family, co-workers and even total strangers to contests designed to help everyone get healthy. Who can walk the most steps? Who can be first to run 100 miles? Who can eat 6 servings of vegetables a day? You can create your own health challenges based on your personal interests or you can pick from our list of existing health challenges. You can even join others’ challenges and then the fun really begins! OptumizeMe is an app that is built around the power of social networking. You can invite friends, family or the entire state to be a part of your challenge. You can motivate your teammates or you can trash talk your opponents. You can post your progress to Facebook. You can make it high stakes by rewarding the winner with whatever prize you think would make the challenge worth winning. Best of all, you can make it fun. When challenges become fun, goals become realities. That’s what healthy is all about.


https://itunes.apple.com/us/app/optumizeme/id423657300?mt=8


SmartPatient Get the most from your doctor visit. SmartPatient, from UnitedHealthcare, is the app that helps you manage your health. You can track your health numbers, appointments, and doctor’s orders. You can also find checklists of important questions for your doctor, video tips from Dr. Oz, and Smart Patient videos. Download the SmartPatient app Other helpful apps

Ask Karen From the U.S. Department of Agriculture Ask Karen and get answers to your food safety questions while at the grocery store, farmers market, in your kitchen, or while at your barbecue grill. SaferCar From the National Highway Traffic Safety Administration NHTSA’s SaferCar app provides important information and functions that will help you make informed safety decisions involving your vehicle.

ONLINE TOOLS Health apps we love


http://www.beasmartpatient.com/smart-patient-app/

http://apps.usa.gov/ask-karen.shtml

http://apps.usa.gov/safer-car.shtml

http://www.beasmartpatient.com/smart-patient-app/

http://www.foodsafety.gov/experts/askkaren/index.html

https://itunes.apple.com/us/app/safercar/id593086230?ls=1&mt=8

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 and UHCTV


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

https://www.youtube.com/user/uhctvchannel

NUTRITION Making smart choices

Which creamer is better in your coffee?


Creamers Calories Comments Non-dairy coffee creamer (liquid)

20 Contains added sugars, highly processed

Non-dairy coffee creamer (powdered)

16 Contains trans-fats, highly processed

Half and half 20 Higher in calories, fat and saturated fat

Healthiest choice 1% milk

6 Not as creamy

Q&A

Source: Brooks, Austin. "Half and Half vs. Non-dairy Creamer- What’s the Best for Coffee?" Eat Smart Move More. Virginia Family Nutrition Program, 18 Oct. 2013. Web. 17 Dec. 2014.

FITNESS TOOLS Let’s get moving

Get moving! 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! 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


https://fhs.umr.com/print/UM0192.pdf



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



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

HEALTHY LIVING Going social!

Involve family and friends from your community Everyone needs regular exercise. What could be more fun than to set aside some time every day for fitness with friends and family? Take it to the park, get outdoors, dive in! Your relationships will benefit, and so will your health. Does your community struggle with obesity? Do you live in a rural area or inner city? Fitness opportunities are everywhere. Use these tools to get your whole community on the move!

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National Get Outdoors Day Recreation.gov OptumizeMe

Explore more


http://www.nationalgetoutdoorsday.org/

http://www.nationalgetoutdoorsday.org/

http://www.recreation.gov/


CHRONIC CONDITIONS Take action to improve your health


Find out how people just like you are making a change in managing Diabetes

http://www.uhc.tv/uhc_video/terrys-story-living-with-type-2-diabetes

http://www.uhc.tv/uhc_video/glorias-story-living-with-type-2-diabetes

http://www.uhc.tv/uhc_video/roxannes-story-living-with-type-2-diabetes

http://www.uhc.tv/uhc_video/sauls-story-living-with-type-2-diabetes

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?




http://www.lung.org/

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

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

http://www.aafa.org/

http://www.aafa.org/





http://www.nami.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/









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



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

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


4. Don't smoke It's Time to Quit 5. Walk for health! Monthly Walking Log


Are you at risk for a heart attack? Calculate your risk. from The American College of Cardiology and The American Heart Association art Attack Risk Calculator http://tools.cardiosource.org/ASCVD-Risk-Estimator/


https://www.youtube.com/watch?v=ZtVboE13310

https://www.youtube.com/watch?v=ZtVboE13310





WOMEN’S HEALTH Find your healthy weight

Download a guide Learn more about setting SMART goals

Finding your healthy body weight isn’t about trying to look like a super model or about trying to change your body type into something it’s not. The key to finding your healthy body weight is learning to accept your unique body shape and then working to reach and maintain a weight that is healthy for you. It’s about making healthy choices and keeping a positive body image no matter where you are in the process.

Calculate your Body Mass Index

Did you know? Studies show moms have the greatest impact on their daughter’s self image


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http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

Did you know… that many supermodels have a body fat less than 18%. When a woman’s body fat falls below 18% they may: • Become more prone to infection and compromise their immune

system • Have reduced/low muscle mass • Suffer hair loss • Have irregular hormone regulation • Develop osteoporosis • Become anemic • Have pregnancy complications (or inability to get pregnant) • Experience menstrual irregularities

WOMEN’S HEALTH Find your healthy weight

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Source: Wilson, Eric. "When Is Thin Too Thin?" The New York Times. The New York Times, 20 Sept. 2006. Web. 17 Dec. 2014.


MEN’S HEALTH

Take control

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.

Getting preventive care




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

KID’S HEALTH

Healthy and well

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:

Preventive care and immunization guidelines




http://www.healthychildren.org/

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


http://www.healthychildren.org/

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

PREVENTIVE CARE Get the facts

Did you know? As specified by health care reform law, most health plans typically cover preventive services. Explore these helpful links to learn more about preventive care.

Download the flyer! Preventive Care Services



FIRST AID Resources for life’s little accidents

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

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


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

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

Cómo obtener atención


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

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



http://www.justplainclear.com/


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


MY WELLNESS VISION 2015

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. ©2014 United HealthCare Services, Inc. Visit our Web site at www.umr.com to learn more.

http://www.umr.com/

healthy you from umr - january 2015

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