Healthy You from UMR - Fall 2019

Healthy You

Knowledge is power

Tame your tension

headaches

How to live better with diabetes

Treat yourself while watching your waistline

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 ©2019 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.

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CONTENTS

WHY KNOWLEDGE IS POWER 6

Fall is the perfect time to learn something new, starting right here, right now.

MAKE SENSE OF 10 NUTRITION NEWS

Before you act on food-related claims, keep these pointers in mind.

4

OPIOID

THE

How to take opioids safely, signs of overuse and other options for managing your pain.

STAYING A STEP AHEAD 24 OF PNEUMONIA

Find out how to lower your risk of catching this potentially dangerous infection.

These useful strategies may help you finally find headache relief. TIPS

Follow these steps to feel better and avoid problems down the road.

TREATING YOURSELF

Indulge a little without losing sight of your health goals.

WHAT YOU NEED TO KNOW

Learn why you might need a CT scan, what to expect during the procedure and how to minimize the cost.

Why knowledge is power

letter from the editor

While you might not be headed back to school this year, fall is the time when many parts of the world turn their focus back to learning. Although you may not be donning a backpack and boarding the bus, we encourage you to embrace an educational mindset and learn something new this season. Whether it’s taking a course, acquiring a new skill or researching a topic that you want to know more about, lifelong learning is a key to happiness and growth. Business or pleasure: Your choice!

For our part, in this issue of Healthy You, we’ve focused on educating you about some timely and important health topics: Diabetes. Pneumonia. Opioids. Nutrition. Tension headaches.

And while, yes, some of these topics may seem “heavy,” we believe it’s our duty to bring you

information about the issues that are most likely to affect you and your loved ones.

Because when you’re informed, you can:

Take care of your own health problems. When you feel like you know the ins and outs of your own health conditions, you’re more empowered to seek the help you deserve and advocate for what you need.

Help others. If you’re confident in your knowledge about the health concerns of friends and family, you’ll be better equipped to support and encourage them. Practice better self-care. Feeling like you have a handle on your overall health can allow you the freedom to prioritize preventive care, exercise, rest and nutrition.

Knowledge is power, and we’re lucky we live in an age where so much information is at our fingertips. Therefore, we challenge you to brush up on those topics you’re curious about – or even scared of – so you and your loved ones can be healthy and happy.

tension headaches 4 tips for taming

Not all headache remedies come in a pill. Some simple lifestyle strategies might help you manage – or head off –the minor tension headaches we all get from time to time. You know the type: They tend to hit in the middle of the day. You might feel the pain in your forehead, neck or sides of the head – or as a “band” around your head. And while they’re often mild, they’re certainly annoying.

Use heat or cold*

Apply a heating pad or a hot water bottle to your neck or the back of your head to help relieve muscle tension. Or take a warm shower. For some people, cold may work better. Use a cold pack – or wrap some ice in a towel and apply it to your head.

Hit the pillow on time

Getting enough rest can help stop headaches before they start.

Drink plenty of water**

A headache can be a sign that you’re a bit dehydrated. One way to help tell if you’re drinking enough? Check your urine. If it’s dark yellow, you may need more fluids.

Soothe your stress

When you can’t avoid stress, try a relaxation strategy. That can be as simple as closing your eyes and breathing deeply for a few minutes.

You may find these strategies helpful with headache relief: * Treatment with cold or heat may not be advised for people with diabetes, circulation problems or loss of feeling. ** Hydration needs can vary based on health conditions you have and medications you’re taking. Talk with your doctor about what’s right for you.

Women take note

Headaches may hit women hardest. Surveys suggest they are more than twice as likely as men to have had a severe headache or migraine in the past three months.

More than a mere headache

Do you get headaches often? Do they interfere with your life? Do you use pain relievers more than twice a week? If so, talk with your doctor. Some headaches can be triggered by other conditions.

Plus, tension headaches, migraines and cluster headaches may have different symptoms and triggers. You and your doctor can work together to find the cause of your headaches –and the right treatment.

Sometimes a headache may indicate an emergency, like a stroke. For safety’s sake, call 911 if you notice any of these danger signs:

• A sudden, severe headache –the worst you’ve ever had

• A headache that won’t go away or is worsening

• A headache with fever, a stiff neck, seizures, confusion, or eye or ear pain

What’s behind your headaches?

Keeping a headache diary might reveal clues your doctor needs. Visit Headaches.org and search for “diary” to learn more.

MAKE SENSE OF

NUTRITION NEWS

Don’t eat anything

white. Fast twice a week. Eggs are bad. No, wait, eggs are good ... Does it seem like almost every day there’s more nutrition news to digest? And with headlines that often contradict each other, how do you know what to trust?

Perhaps the best advice is to use caution.

KEEP TO THE CLASSICS

When weighing what to eat, these tried-and-true guidelines are usually a safe bet:

• Eat plenty of produce, especially whole fruits and a variety of brightly colored veggies.

• Make sure half of your grains are whole grains.

• Choose fat-free or low-fat dairy products, such as milk, yogurt and cheese.

• Enjoy a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes, seeds and nuts.

• Limit foods with saturated fats, trans fats, added sugar and sodium.

7 WAYS TO SORT FACT FROM FICTION

Before you act on food-related claims, keep these pointers in mind:

WATCH OUT FOR WILD CLAIMS

Be suspicious of sensational language and quick fixes. Phrases like “breakthrough” or “miracle cure” may be a tip-off that it’s too good to be true.

DIG DEEPER

Don’t rely only on headlines –read the entire news report.

ONE STUDY DOESN’T CUT IT

Don’t change your diet because of a single study. There may be conflicting research, the current study may have flaws or it may need to be confirmed. Wait for experts to reach a consensus.

RELY ON TRUSTWORTHY SOURCES

• Scientific journals

• Government health agencies

• Universities

• Hospitals

• Major public health organizations

LOOK IN THE MIRROR

A headline (or tweet or soundbite) by itself may give a misleading impression.

STEER CLEAR OF TESTIMONIALS

Personal opinions aren’t evidence. And a diet or supplement that helped someone else is not guaranteed to help you, too.

Even promising findings may not apply to you. For example, that can be the case if the study volunteers aren’t the same gender or age as you – or don’t share your lifestyle. Studies with large, diverse groups of people are more credible.

GET A SECOND OPINION

Before making changes to your eating habits, ask your doctor about the pros and cons – and what’s right for you.

Learn to protect yourself – and others. Visit fda.gov and search for “health fraud scams.”

”

Living well with diabetes

Type 2 diabetes puts you at risk for serious complications such as heart disease and vision loss. But if you proactively manage your condition, you’ll be on a path to better health and a longer life. Follow these simple steps so you can start to feel better – and even head off problems down the road.

Mind your medicines

By taking care of your condition and getting regular checkups, you can stay in tune with your body and identify problems before they become major issues.

Be active

Regular exercise can help you manage your weight and keep blood sugar in a healthy range.*

It also has added benefits of relieving stress, enhancing focus and improving circulation.

Eat healthy

Have a healthy and balanced meal your calories and speaking with your doctor or a nutritionist can help you to create a plan that’s right for you.

If your doctor prescribes medicines for diabetes, blood pressure or cholesterol, be sure to take them as directed.

Get educated

Ask your doctor for advice and guidance on how to manage your blood glucose level, blood pressure and cholesterol. You might be able to meet with a diabetes educator or take classes to learn more.**

Quit smoking

Prepare to quit, if you smoke. Smoking raises your cholesterol and your blood pressure, putting you at a greater risk for a heart attack or stroke. Ask your

Love yourself from head to toe

Yearly dilated eye exams

flossing – help keep mouth

1 in 3 U.S. adults has prediabetes –but many don’t know it.

If you’re one of them, that means you’re at risk for type 2 diabetes. But losing weight –by eating healthy and being more active – may cut that risk in half.

OPIOID USE

KNOW THE FACTS

Prescription opioids can be beneficial for treating the pain associated with some medical conditions and are sometimes prescribed after a painful injury or surgery. But these potent medications present a high risk for overuse. If you or a loved one has been prescribed opioids, it’s important to take them as directed for only the recommended time period. It’s also important to know the signs of opioid overuse.

What are opioids?

Opioids include prescription pain medications such as:

Hydromorphone

• Buprenorphine

• The illegal drug heroin is also an opioid

Opioids send signals to your brain to block pain. You can become tolerant to them over time and may need to take increasing amounts of medication to achieve the same response you had when you first starting taking it to control your pain.

The right way to take opioids

If you are prescribed opioids for pain:

• Never take more than the prescribed dosage

• Never sell, share or use someone else’s medication

• Keep opioids out of the reach of children, family and friends

• Safely dispose of unused medication

• Avoid using alcohol and other prescription or over-the-counter medications unless approved by your doctor

Adult overuse warning signs

One of the biggest clues that someone who is taking prescription opioids may be overusing them is sudden changes in behavior. The following changes in yourself or others may be cause for concern:

• Spending time alone/avoiding family and friends

• Losing interest in activities

• Practicing poor hygiene (not bathing, changing clothes or brushing teeth)

• Feeling very tired and sad

• Eating more or less than usual

• Acting overly energetic, talking fast and saying things that don’t make sense

• Being nervous or cranky

• Quickly changing moods

• Sleeping at odd hours

• Missing appointments

• Getting into trouble with the law

• Attending work or school on an erratic schedule

More than 115 Americans die every day – one person every 12 minutes – from misuse of and addiction to opioids, heroin and synthetic opioids. Addiction, also known as Opioid Use Disorder, is defined as a pattern of use that causes significant impairment or distress with unsuccessful efforts to cut down or control use.

Children and teen overuse warning signs

Adults aren’t the only ones who can misuse opioids. In 2017, about 75% of drug overdoses among 15-24-year-olds were related to opioids. Signs of drug use in children and teens include:

• Slipping grades or forgetting homework

• Skipping school

• Sudden change in friends

• Lack of interest in usual activities

• Lack of energy or motivation

• Neglect of hygiene and grooming habits

• Change in sleeping and eating habits

Who is at greater risk?

You may have a higher risk for opioid overuse or addiction if you:

• Have a history of drug misuse or overdose

• Suffer from mental health conditions such as anxiety or depression

• Have sleep apnea

• Are 65 or older

• Are pregnant

HOW TO GET HELP If you suspect that you or someone you know may have a problem with opioids, seek medical help. You can also contact the Substance Abuse and Mental Health Services Administration (SAMHSA) toll-free help line to find drug treatment near you: 1-800-662-HELP (4357). Or you can visit SAHMSA’s Behavioral Health Treatment Services Locator. There’s also a State Agencies webpage that helps you find state agencies that might have special programs. If someone overdoses call 911.

Alternative pain management

When you’re suffering from chronic back and neck pain, you may feel like taking opioids is the only way to get relief. But there are alternative therapies that may help ease your pain and improve your quality of life. Here are some options to try.*

Physical therapy and exercise

A physical therapist can teach you correct posture and alignment and show you how to do back and neck strengthening exercises.

Yoga and stretching

Yoga can help stretch and strengthen all your major muscle groups, including your back and neck, which, with regular practice, may reduce your pain.

Massage therapy

While massage may not have long-term effects, it may provide short-term relief when combined with your doctor’s recommended treatments.

Chiropractic care

A chiropractic adjustment involves trained specialists using their hands or a small instrument to apply controlled pressure to a spinal joint. Chiropractic treatments may provide short-term back and neck pain relief, although multiple visits might be necessary.

Acupuncture

Studies have shown that acupuncture, which involves inserting very thin needles through a person’s skin at specific points on the body, can help relieve back and neck pain.

Cognitive behavioral therapy

This psychological, goal-directed approach helps patients learn how to modify the physical, behavioral and emotional triggers of pain and stress.

Transcutaneous electrical nerve stimulation (TENS)

In this type of therapy, electrodes that deliver tiny electrical impulses are placed on your skin near the affected areas to reduce pain.

Non-opioid pain relievers

There are other medications that can assist with pain management that are not opioid-based. Some of these medications, such as anti-seizure drugs, may help manage pain. Talk to your provider about other options that are available. In addition, over-the-counter pain relievers such as acetaminophen, ibuprofen or naproxen may be strong enough to give you the relief you need.

* Consult your medical provider before starting any new exercise or therapy regimen or taking any new medications.

TIPS AND TRICKS FOR TREATING YOURSELF THIS HOLIDAY SEASON

From fun-size candy to seasonal pies to beloved cookies, treats are a big part of what makes the holiday season special. But if you’re trying to lose or maintain a healthy weight, treating yourself to delicious desserts might feel like a setback. Fortunately, there are a few tricks that will allow you to indulge in moderation without losing sight of your health goals.

Plan for exercise

The key to maintaining a healthy weight is to move more and eat less. So if you’re eating more, you need to move more!

Ideally, you should work in some form of physical activity every day. Knowing the amount of time and type of activity you would like to commit to will reveal the number of calories you will actively burn each day. The average woman burns about 1,800 calories per day while the average man burns 2,000. We burn these calories in a passive manner. It is the active commitment that makes the big difference.

TRICK

Commit to 30 minutes of walking to burn up to 200 calories per day. Does 30 minutes sound like a lot? You can always break your workout down into two 15-minute sessions or three 10-minute sessions.

Design your day

Incorporating good habits into your daily routine will help you stay on track:

Begin your day with breakfast

Eating three meals a day keeps the body invigorated while activating your digestive system, which burns calories.

Move it to lose it

Take the stairs and park farther from the entrance to work in extra steps.

Go the distance

Commit to 20-30 minutes of exercise each day.

Drink up

Drink eight 8-ounce glasses of water per day to stay hydrated and feel refreshed.

Sleep

When sleeping, the average person burns about 60 calories per hour, so make sure you’re getting the recommended hours of shut-eye.

TRICK

Keep a food and exercise journal to reveal patterns and opportunities about your diet and routine that you might not be aware of.

Count the calories

When

TRICK

Choose either a dessert or a drink to minimize your calorie intake. Alcoholic beverages can go down quickly while carrying about 120 calories per serving –as much as or more than some desserts!

5 ways to burn 100 calories

1. Stretching

Doing basic yoga poses for 30 minutes can make you more flexible while helping you relax and use up calories.

2. Taking the stairs

Whether you’re at work or out and about, always opt for the stairs. Walking up and down the stairs for 10 minutes is a quick calorie fix.

3. Cleaning

One hour of deep cleaning is the trick to enjoying those treats later on. Now host that party!

4. Jumping rope

While this one might take you back to elementary school, it’s also one of the fastest (and cheapest) ways to sweat it off – just seven minutes and you’re all set.

5. Dancing

Have a 30-minute dance party and watch those calories crumble.

TRICK

Did you know that for every minute you stand, you burn 10 calories? Do your favorite superhero pose and stand with pride. Don’t worry if someone sees you – maybe it will make them laugh. Laughter can burn up to 40 calories. Now, remain standing and laughing for 15 minutes. We dare you.

you have a treat in mind, check the calorie content. Then balance out the treat calories with an activity. Here’s how to walk it off:

COLD, FLU OR ALLERGIES

RETAIL CLINIC

Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies. You can find over-the-counter medications and you can talk to your pharmacist for help.

TIMES TO GO:

• Vaccinations or screenings

• Sinus infections

• Minor sprains, burns or rashes

• Headaches or sore throats

Expect to wait 15 minutes or less

Average

cost

NOT FEELING WELL (NOT URGENT)

DOCTOR’S OFFICE

Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions.

TIMES TO GO:

• Preventive services and vaccinations

• Medical problems or symptoms that are not an immediate, serious threat to your health or life

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

MILD ASTHMA ATTACK

URGENT CARE

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

TIMES TO GO:

• Sprains and strains

• Sore throats

• Minor broken bones or cuts

• Minor burns

• Minor infections or rashes

• Earaches

Expect to wait 20-30 minutes

Average cost $150-$200 (for non-employer sponsored facilities)

SUDDEN HEALTH CHANGES

Determine the severity of the symptoms and choose the provider that works for you.

3

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.

TIMES TO GO:

• Sudden weakness, trouble talking or blurred vision

• Large open wounds

• Difficulty breathing

• Severe head injury

Expect to wait 3-12 hours

(for non-critical cases)

• Heavy bleeding

• Spinal injuries

• Chest pain

• Major burns

• Major broken bones

Average cost $1,200-$1,500

Staying a step ahead of

pneumonia

If you’re between the ages of 2 and 64 and considered to be at increased risk for pneumococcal disease, you may also be vaccinated.

navigating pneumonia

Children under two and adults over 65 are the two groups most at risk for contracting pneumococcal infections, however anyone with a compromised immune system may also be a candidate for the vaccines.

Two types of pneumonia vaccines are used to target these groups. The first, the peumococcal conjugate vaccine, is part of the routine childhood immunization schedule. This vaccine – along with the pneumococcal polysaccharide vaccine – is recommended for adults 65 years and older.

preventing

The pneumococcal vaccines are effective to help prevent pneumonia, hospital visits and other infections, but what can you do if you aren’t a candidate for the vaccines?

Here are four easy tips to practice immediately in the hopes of steering clear of illnesses.

Embrace hand washing. If you have control over one thing, it’s washing your hands. Washing well before and after meals, and being mindful in public spaces, will go a long way toward warding off unwanted bugs.

Remember the basics. Adequate sleep, nutrition and movement can make all the difference when fighting off potential illnesses.

Avoid smoking. Inhaling smoke – even secondhand – weakens your immune system and makes you more susceptible to inflections.

Pneumonia can be spread via coughing, sneezing, touching or even breathing.

Ask a nurse

We’ve made many strides in tobacco cessation over the past 30 years, and now have new tools that can help ease your transition from a smoker to a nonsmoker. But first of all, we suggest speaking with your physician about your plans, as the process of quitting can affect a person’s health in a number of ways.

Your doctor can discuss with you the prescription medications available and whether they may be right for you. One common medicine is varenicline, or Chantix, which blocks the nicotine receptors in your brain. You cannot smoke while taking this medication, as it could lead to a dangerous condition called nicotine toxicity.

Another prescription medication is called buproprion, or Wellbutrin. This is actually an antidepressant found to help people stop smoking. You can use nicotine replacement therapies (NRT) and smoke while taking this medication. However, you should notice your cravings decrease, making it easier to stop using tobacco and then wean off any nicotine replacement products.

Some nicotine replacement options are available over-the-counter. NRT patches worn on the skin can reduce your cravings. They come in varying strengths and should be changed every 24 hours. NRT gum and lozenges offer similar relief, with the nicotine absorbed through your mouth. Nicotine replacement inhalers or nasal sprays are available with a prescription and can also be used while smoking.

One option not FDA approved as a tobacco cessation method is the use of vapes or e-cigarettes. Many unknown dangers still exist with these devices and may cause more harm than good.

As you can see, there are several options to choose from instead of quitting cold turkey, so it’s important to work with your physician or tobacco counselor.

I have smoked about a pack a day for the past 30 years. Would quitting cold turkey be safe and effective for me, or should I try cutting down on my smoking first?

Carl in Indiana

CT SCANS: WHAT YOU NEED TO KNOW

What is a CT scan?

A computed tomography scan (also called a CT scan or CAT scan) is an imaging method that uses X-rays to create pictures of crosssections of your body. A CT scanner emits a series of narrow beams through your body as it moves through an arc. While a CT scan uses X-ray technology, it is not the same thing as a standard X-ray. An X-ray sends just one radiation beam, while a CT scan produces multiple images from different angles representing “slices” of the body. This results in a more detailed final picture. A motorized table moves you through a circular opening in the CT imaging system.

If you’ve suffered an injury or have an ongoing health problem, your doctor might recommend a CT scan. On the one hand, it’s probably a relief to know that you could have answers about your health concerns soon. On the other hand, you probably have questions or even feel nervous about the procedure. You may be wondering:

• Why a CT scan?

• How does a CT scan work?

• What can it reveal?

• And just how much will it cost?

With so many diagnostic tests available today, it can be hard to understand why you need one vs. another.

READ ON TO LEARN:

• Why your health care provider may want you to schedule a CT scan

• What you can expect during the procedure

• How you can help limit your out-of-pocket expenses

Why would you need a CT scan?

CT scans are used to identify injury or disease. They analyze the internal structures of your body, including organs, bones, soft tissues and blood vessels.

CT scans are used to diagnose many problems, from head trauma to appendicitis. It’s a non-invasive way to generate high-resolution images of the inside of your body. Some of the most common things CT scans are used for include:

• Diagnosing an infection

• Detecting internal injuries and internal bleeding

• Detecting complex bone fractures or bone tumors

• Guiding a doctor to the right area during a biopsy

• Identifying masses and tumors, including cancer

• Studying blood vessels

How do you prepare for an CT scan?

Preparation for a CT scan is minimal. It’s important to follow all instructions. You may be asked to:

• Remove anything metallic, including jewelry, hair accessories, glasses, underwire bras, removable dentures and hearing aids.

• Refrain from eating or drinking a few hours before the procedure.

• Tell your technician if you are (or may be) pregnant.

• Tell your technician if small spaces make you feel uncomfortable.

What can you expect during your CT scan?

During a CT scan, you lie down on a narrow, motorized table, which slides into a large donut-like tunnel. While the table moves you into the scanner, detectors and the X-ray tube rotate around you. You may hear buzzing and whirring noises. The procedure usually takes a few minutes – or about 30 from start to finish. It’s important to lay completely still so the images are not blurry, and straps and pillows may be used to keep you in the correct position.

A special dye called contrast material may be used to help improve the quality and details of the images for certain types of scans. The contrast material blocks X-rays and appears white on images, helping to highlight blood vessels, intestines or other structures. You may be given contrast material by mouth, by injection or by enema, depending on what part of your body is being scanned. Your doctor or scheduler should talk to you about this in advance.

An intercom in the room should allow you to speak to the technician at any time. You may be asked to hold your breath briefly at certain times to ensure a clear image.

Where can you get a CT scan?

For decades, CT scans were only conducted at hospitals, but today there are standalone imaging centers that specialize in CT scans and similar diagnostic procedures. Health care providers often recommend a particular hospital because they have an affiliation or long-standing relationship with the organization. However, a specialized imaging center may be a quicker, more convenient choice. And today’s patients have the freedom to choose the facility that works best for them in terms of both convenience and price.

After the procedure is over, the images will be sent to a radiologist, who will analyze them and report the findings to the health care provider who ordered your CT scan. Your provider will discuss the results and next steps, if necessary, with you. There typically is no recovery period or restriction after the procedure unless you were given a sedative to help you relax.

education library

How much does an CT scan cost?

The price of a CT scan can vary from a few hundred to several thousand dollars, depending on the type of scan you need. Other factors that can impact the price include:

• WHERE YOU LIVE

The same type of CT scan may cost more or less depending on whether it occurs in a rural, urban or suburban area.

• WHERE THE FACILITY IS LOCATED

Costs can vary among similar facilities located just miles apart.

• WHAT TYPE OF FACILITY YOU CHOOSE

Hospitals have more overhead costs than standalone imaging centers, and this could be reflected in higher costs of services for patients.

• THE REPUTATION OF THE FACILITY IN THE MARKET

Some people are willing to pay more for a better consumer experience, whether it’s upscale décor or a reputation for good bedside manner.

“It’s important to remember that you have the power – and the right –to discuss your options with your health care provider and lead the decision-making process,” says Barton R. Halling, Director of Activation Strategies for UMR. “Educated, informed consumers inevitably make better purchasing decisions.”

How can you get the best price?

Unfortunately, it’s difficult to simply call up a facility and find out how much a CT scan will cost you. Variables such as the type of health coverage you carry, whether you’ve met your deductible or out-of-pocket limits, your co-insurance, your provider network’s negotiated rate with the facility, and whether you visit an in-network or out-of-network provider, can all influence the final cost.

To learn more about CT scans, visit the Health Education Library on umr.com.

Fortunately, UMR can help take some of the guesswork out of the equation – and put the purchasing power back into your hands. Visit umr.com to access tools, such as the Health cost estimator, to find out how much you are likely to pay for a CT scan or other procedure before your appointment.

“More than ever, consumers can have a tangible impact on their own wallet share in health care by making more optimal choices on where and how to get care.”

Barton R. Halling, Director of Activation Strategies for UMR

Health

umr.com

“Your” health care manager at your fingertips

My taskbar is fast and easy! Log on to umr.com to see a personalized to-do list that highlights the steps YOU need to take to keep your benefits up to date. Personalization is based on your company’s health benefits plan and the programs you’re eligible for.

Needs to be updated Marked complete. No more action needed !

My taskbar may prompt you to:

- Provide/verify your email address

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Breast cancer testing

Regular breast cancer screenings can help find signs of cancer early, when they are most treatable.

MONTHLY OBSERVANCES

OCTOBER

Domestic Violence Awareness

Health Literacy

Breast Cancer Awareness

The American Cancer Society recommends annual screenings starting at age 40-44 for women of average risk for breast cancer. Those at higher risk should receive a mammogram every year, typically starting at age 30. This includes women who:

• Have a personal or family history of breast cancer

• Have a known BRCA1 or BRCA2 gene mutation

• Have a first-degree relative (parent, brother, sister or child) with a BRCA1 or BRCA2 gene mutation

• Have had radiation therapy to the chest

Women age 40 and older are encouraged to talk to your physician about what is right for you.

Sudden Infant Death Syndrome (SIDS) Awareness

NOVEMBER

American Diabetes Month

COPD Awareness

Great American Smokeout (11/21)

DECEMBER

Influenza Vaccination Week (12/1-12/7)

Handwashing Awareness Week (12/1-12/7)

Zesty Salsa Cornbread Muffins

Use your leftover salsa from “Taco Tuesday” and spice up your next barbecue or chili night with a side of zesty salsa cornbread muffins.

Zesty Salsa Cornbread Muffins

INGREDIENTS

• Cooking spray

• 2 eggs (large size)

• 1 cup shredded Monterey Jack cheese

• 1 cup whole milk

• 1 cup chunky salsa (homemade or store bought)

• 1 package (11½-ounce) yellow cornbread mix

• 2 tablespoons oil (vegetable or canola)

• 2 tablespoons pickled jalapeños (chopped)

• 2 tablespoons kosher salt

• 16 thinly-sliced pickled jalapeño slices (omit for less spice)

Yields 16 muffins

DIRECTIONS

1. While the oven is heating to 400 degrees, lightly spray muffin pans with cooking spray.

2. Whisk the ingredients in a large bowl until combined: eggs, cornbread mix, cheese, milk, salsa, oil, chopped pickled jalapeños, and salt.

3. Spoon about ¼ cup of batter into 16 of the prepared muffin cups. Add one pickled jalapeño slice to each muffin top.

4. Bake muffins about 22-25 minutes. Using a toothpick, check the middle of the muffins to make sure they’re done cooking. Let cool 15 minutes before eating.

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