HEALTHY YOU Your journey to wellness starts here

Cancer Prevention Strategies

10 Health apps

Connect with us!

Q&A What is a healthy

weight for me?

Get the lowdown

on some great

health apps

Wellness:

“The quality or state of being in good health especially as an actively sought goal .”

©2014 United HealthCare Services, Inc.

CONTENTS

In this issue Getting care: What you need to

know and where to go. 3

First aid: Find resources for

learning first aid basics. 7

Online tools: Learn about new

health resources at your

fingertips. 8

Health apps we love: Get the

low-down on some helpful apps

for monitoring your health and

tracking your fitness. 11

Top 10 cancer prevention

strategies: Learn what you can

do to help prevent cancer. 14

What is a healthy weight?

Learn what it really means to be

at a healthy weight. 22

Making a change: Follow our 4

steps plan to begin your journey

to a healthy new you! 23

Health tips for the entire family:

Find health information for men,

women and children. 30

En español 33

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

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

©2014 United HealthCare Services, Inc.

3

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

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

What you need to know and where to go

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

national averages.

©2014 United HealthCare Services, Inc.

4

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 bones

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

©2014 United HealthCare Services, Inc.

5

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

©2014 United HealthCare Services, Inc.

6

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 for 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

App: First Aid From the American Red Cross

7 ©2014 United HealthCare Services, Inc.

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

8 ©2014 United HealthCare Services, Inc.

You can look up symptoms for

hundreds of health conditions.

ONLINE TOOLS Information at your fingertips

Symptom

navigator

You can look up drugs and learn

about potential interactions.

Drug lookup

Symptom navigator and drug lookup are available in the Health Education Library.

Our online services provide you

with access to valuable tools you

can use.

Powered by:

9 ©2014 United HealthCare Services, Inc.

DID YOU KNOW? We have a mobile site

On the go? Visit umr.com on

your mobile device.

Back to contents

10 ©2014 United HealthCare Services, Inc.

Other helpful apps

Ask Karen

From the U.S. Department of Agriculture

You can 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

SmartPatient Get the most from your doctor visit. SmartPatient, from

UnitedHealthcare is the app that helps you manage your

health. Track your health numbers, appointments, and

doctor’s orders and find checklists of important questions

for your doctor, video tips from Dr. Oz, and Smart Patient

videos.

SmartPatient app

11 ©2014 United HealthCare Services, Inc.

Get the app:

OptumizeMe app

ONLINE TOOLS Health apps we love

OptumizeMe Challenge yourself and your friends to better

health! Getting healthier can be a challenge - so

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. 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. Because when

challenges become fun, goals become realities.

And that’s what healthy is all about.

12 ©2014 United HealthCare Services, Inc.

ONLINE TOOLS Health apps we love

Other helpful apps. (cont.)

Healthy Swimming

From the Centers for Disease Control and

Prevention (CDC)

Help keep yourself and your family healthy and

safe this summer swim season.

AIRNow

From the U.S. Environmental Protection

Agency

The AIRNow mobile application provides you

real-time air quality information that you can

use to protect your health when planning your

day.

UV Index

From the U.S. Environmental Protection

Agency

The Ultraviolet (UV) Index provides a daily and

hourly forecast of the UV radiation levels from

the sun on a 1 - 11+ scale.

Breathe2Relax

From the U.S. Department of Defense

Breathe2Relax is a portable stress

management tool that provides detailed

information on the effects of stress on the body

and instructions and practice exercises to help

you learn the stress management skill called

diaphragmatic breathing.

13 ©2014 United HealthCare Services, Inc.

Top 10 Cancer Prevention

Strategies 1. Quit tobacco

Tobacco use is the biggest risk factor for cancer

— and not just lung cancer. Cigarette smoking

is linked to bladder, cervical, esophageal,

mouth, throat, kidney, pancreatic and stomach

cancer. Tobacco use is also linked to other

diseases, including cataracts, leukemia,

pneumonia and abdominal aortic aneurysms. If

you use tobacco, set a goal to quit and use

resources available to help you succeed.

2. Put a limit on alcohol

Drinking alcohol is linked to a greater risk of

mouth, throat, voice box, esophageal, liver,

breast and probably colorectal cancer. If you

drink alcohol, limit yourself to no more than 2

drinks per day (for men) or 1 drink per day (for

women). One drink is 12 ounces of beer, 5

ounces of wine, or 1.5 ounces of 80-proof

distilled spirits. Be aware that combined use of

alcohol and tobacco raises your cancer risk

even higher.

CHRONIC CONDITIONS Take action to improve your health

14 ©2014 United HealthCare Services, Inc.

3. Avoid chemical exposure at work

Chemicals found in the workplace can raise your risk for many types of

cancer, including kidney and bladder. Some chemicals known to cause

cancer are present in smoke, pesticides, dust, fumes and other

substances. Talk to your employer and your local health department about

ways to limit your chemical exposure.

4. Get immunized

Some viral and bacterial infections are associated with cancer. For

example, the human papillomavirus (HPV) raises the risk for cancers of the

reproductive system and mouth. Hepatitis B and C infections are linked to

liver cancer and helicobacter pylori to stomach cancer. Vaccines are

available for HPV and hepatitis. Discuss vaccinations with your health care

provider.

5. Be sun smart

The most common form of cancer in the U.S. is skin cancer, striking about

one million Americans each year. Prevention includes avoiding mid-day

sun, dressing appropriately (tightly-woven fabrics, long sleeves, long

pants, a hat and sunglasses) and applying sunscreen (UVA and UVB

protection plus a SPF rating of at least 15). Also, don’t use sun lamps and

tanning beds.

CHRONIC CONDITIONS Take action to improve your health

15 ©2014 United HealthCare Services, Inc.

6. Stay clear of radiation

Two main types of radiation increase cancer risk: radiation from sunlight

and radiation from medical X-rays and radon gas. Excessive radiation

exposure can cause leukemia, thyroid cancer and breast cancer.

Radiation is also linked to myeloma and cancers of the lung, stomach,

colon, esophagus and bladder. Contact your local health department to

obtain a home radon test kit. Talk with your health care provider about the

risks and benefits when an X-ray or scan is suggested.

7. Get screened

Some cancers can be hereditary, so talk to your health care provider about

your personal and family health history. Knowing your health history can

help your health care provider determine a cancer screening plan that’s

best for you. Early detection through screenings can save your life.

8. Be physically active

Studies show that physically active people are less likely to develop

cancer. The American Cancer Society recommends at least 30 minutes of

physical activity at least 5 days a week for cancer prevention. Be more

physically active and you’ll gain other health benefits, including a stronger

heart, lungs and body.

CHRONIC CONDITIONS Take action to improve your health

16 ©2014 United HealthCare Services, Inc.

9. Reach and maintain a healthy weight

Being overweight is linked with increased

risk of cancer of the breast (post-

menopausal women), colon, esophagus and

kidney, and possibly other cancers. Healthy

weight in adulthood is important not only for

cancer prevention, but to prevent related

chronic health conditions. Take steps to lose

excess weight.

10. Eat healthy

Studies show a relationship between

certain foods and cancer risk, though no

single study has provided absolute proof. A

typical diet may include foods that protect

against cancer and foods that increase

cancer risk. The American Cancer Society

Web site www.cancer.org is a great

resource for information about diet and

cancer. Search for “diet” on the site and

learn the latest.

CHRONIC CONDITIONS Take action to improve your health

17 ©2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

We provide the following information to help you learn

more about preventing and managing chronic

conditions.

American Cancer Society

Cancer resources and

information

From the Department of Health

and Human Services

Colonoscopy: The Gold

Standard for Cancer

Screening

Have You Had Your

Mammogram?

Information and support

Cancer

resources

18 ©2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

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?

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

19 ©2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

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. Know your numbers What Do Your Cholesterol Numbers Mean? 4. Eat healthy and watch your weight Heart Healthy Recipes

Heart health resources

20 ©2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

5. Don't smoke It's Time to Quit 6. Walk for health! Monthly Walking Log 7. Follow the DASH eating plan DASH Eating Plan

Are you at risk for a heart attack? Calculate your risk.

Heart Attack Risk Calculator

from The American College of Cardiology and The American Heart Association

21 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING Questions & answers

Are you at a healthy weight?

What is a “healthy weight?”

A “healthy weight” is a weight that lowers your risk for health problems.

There is a growing trend toward obesity in the United States, with 31.8% of

Americans now considered obese. People who are overweight or obese have

an increased risk for developing chronic health conditions. Knowing your body-

mass index, or BMI, can help you better understand your risks.

A healthy BMI is between 18.5 and 25. The average American is currently

overweight.

Calculate your BMI

The “average” height and weight of American adults:

195 lbs

The average man is 5’8”

195 lbs with a BMI: 29

165 lbs

The average woman is 5’3”

165 lbs with a BMI: 29

A healthy weight for the

average woman would be

104-141 lbs.

A healthy weight for the

average man would be

122-164 lbs.

22 ©2014 United HealthCare Services, Inc.

Step by step Are you ready to make a change? Making a decision to improve your overall health and wellness is the first step — and we know you can do it! Follow our simple four-step process to get started.

HEALTHY LIVING Making a change

23 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING

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Managing stress

Feeling stressed? Everyone experiences stress

sometimes. Learn more about

stress and how to manage stress

by exploring these links:

Tips for Managing Stress

Depression Self-Assessment

National Alliance on Mental Health

24 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING Watch and learn: videos

Recipes and more from UHC TV The Better Cook Join chef Daniel Green in the kitchen to cook up some delicious healthy recipes!

Sidewalk TALK See how much you know about health and wellness!

LAUGH Rx Need a laugh? Reduce your stress and laugh a little!

25 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING The healthy plate

What’s on your plate?

SuperTracker Track your nutrition and activity. Look up nutrition information for over 8,000 foods, track the foods you eat, track your physical activity, get weight management advice, set goals and create and save healthy recipes.

Serving Sizes Avoid overeating by managing your portion sizes. Here are some tips in that you can print and take with you.

26 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING Fitness tools

Get moving Fact: Our bodies were meant to move, and 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

27 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING Fitness tools

Involve family

friends and your community

Everyone needs regular exercise, so 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!

National Get Outdoors Day Recreation.gov OptumizeMe Physical Fitness and Sports Toolkit

Explore more

28 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING Preventive care

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

29 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING Health tips for the entire family

Women’s health

Sometimes with our busy lives, it can be hard to really take the time to take care of ourselves. But 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

30 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING

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.

Health tips for the entire family

31 ©2014 United HealthCare Services, Inc.

HEALTHY LIVING

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:

Health tips for the entire family

32 ©2014 United HealthCare Services, Inc.

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

33 ©2014 United HealthCare Services, Inc.

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

©2014 United HealthCare Services, Inc.