Healthy You from UMR - Summer 2021 by CARE - A UMR Solution

Healthy You Summer ~ 2021

Cheersback to good Gettin’ in the health groove

FOODS THAT

protect your skin!

Summer

pet safety Electrolytes

101

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 ©2021 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.

Here's to a safe, fun summer! 2

CONTENTS SUNSHINE DAY............................... pg. 6 Follow our timeline to design your own perfect summer day.

BACK TO SCHOOL STRESSORS..... pg. 8 How to help your kids navigate the start of another unique school year.

ELECTROLYTES: ........................... pg. 11 MAINTAINING BALANCE Learn what causes electrolyte imbalances and how to maintain and replenish these essential minerals.

JUMP IN, THE WATER’S FINE....... pg. 24

PROTECT YOUR SKIN .................. pg. 14 FROM THE INSIDE OUT

5 reasons why swimming is one of the most comprehensive workouts you can do.

Find out which foods can actually improve your skin's ability to protect itself against harmful rays.

3 FACTS ABOUT COVID-19.......... pg. 28 VACCINES FOR MOMS TO BE

SUMMER PET SAFETY ................. pg. 17

Why pregnant women should get the COVID-19 vaccine and what to consider when deciding.

Safeguard your furry friends from summer dangers like heat, bugs and burns.

6 MEDICATION HURDLES ........... pg. 21

SUMMERTIME TIPS FOR ............. pg. 31 HEALTHY, HAPPY FEET

Learn how to deal with common roadblocks to taking medications correctly.

Keep these suggestions in mind to ensure you’re putting your best foot forward this season.

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SIMPLY SUMMER RECIPES

WHERE TO GET CARE

EN ESPAÑOL 35

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FROM THE EDITOR Now more than ever, we all could benefit from the mood-boosting powers of sunshine. If you’re craving some solar therapy, make a plan to (safely!) take advantage of all the daylight the season has to offer.

Sunshine Day Gotta get out, get me some of those rays! 6

8:00 a.m 9:00 a.m 10:00 a.m 11:00 a.m 12:00 p.m 1:00 p.m 2:00 p.m 3:00 p.m 4:00 p.m 5:00 p.m 6:00 p.m 7:00 p.m 8:00 p.m 9:00 p.m Do it all again tomorrow! 8 a.m. Start the day with some gentle yoga in the morning sun; include some sun salutations. 9 a.m. W hip up a sunrise smoothie and some sunny side-up eggs.

10 a.m. B eat the heat: Take an early morning walk, run or hike (bring sunscreen!).

11 a.m. E njoy an iced coffee while you pay bills, make appointments or run errands.

12 p.m. M eet friends for a spontaneous outdoor lunch to catch up and laugh out loud.

1 p.m. G o for a car ride: Open the windows, and let the wind whip through your hair. And enjoy the view. 2 p.m. S hop at the farmers market to stock up on fresh fruits and veggies and socialize.

3 p.m.

T reat yourself to fruit-flavored ice cream or gazpacho and people watch.

4 p.m.

Take a dip in the pool or run through the sprinkler with the kids.

5 p.m.

C ool off in the AC: Take a 20-minute nap, play a board game or read a good book.

6 p.m.

H eat up the grill: Cook your favorite protein alongside your fresh fruits and veggies.

7 p.m.

G et to know your neighbors: Enjoy a post-dinner bike ride or a walk with your dog.

8 p.m.

G ather your friends and family, light up some sparklers, play some tunes and offer a refreshing watermelon salad as dessert (see page 34).

9 p.m.

ind down: Build a fire and make W s’mores while you watch the sun set.

Back-toschool stressors

How to navigate a unique start to the school year Children around the world spent the last school year in varying states of virtual, in-person and hybrid models, often moving back and forth as COVID-19 numbers rose and fell. And while more and more schools opened fully in-person last spring, the school day still may not look and feel like it has traditionally for many students this fall. Whether it’s adjusting back to the “norm,” or dealing with fluctuating learning modes and protocols, kids will be forced to continue to adapt.

Below are stressors to be aware of so you can help your children thrive during the 2021-22 school year.

Getting out the door For some kids (and parents), the very act of leaving the house every morning prepared for school and work may be the hardest part of the day. Don’t assume routines will automatically snap back into place if you’re out of practice. Before the first day of school, take time to talk through what everyone needs to take with them each day, how much time they need to get ready and who is responsible for what. Checklists or timers might be helpful, at least for the first few weeks.

Broader social environment Being face-to-face with peers is an important component of good mental health and social development, but it can also be overwhelming, especially if your kid has social anxiety or is an introvert. Be mindful of the energy it takes – for better or worse – to interact with classmates all day. Your child might not have much left in their tank when they get home, so be careful not to expect too much of them right away.

Technology toss-up This year may be lighter on tech than last year, but heavier than in years past. Most kids will probably experience a return to more in-person, hands-on instruction. But after a year of virtual or hybrid schooling, laptops and tablets may be permanently integrated into classroom instruction and homework. Some kids will love this change while others won’t. Either way, try to model a good attitude about embracing change. © 2021 United HealthCare Services, Inc.

New people, places and schedules As with any other school year, your kids will be adapting to new teachers, classmates, subjects, schedules or even a new school. Try to cut them some slack and allow them to experience the stress while helping them deal with it in a healthy way. Remind your child (and yourself!) that while this back-to-school season may pose extra challenges, most of them will be temporary – and you’re not alone in navigating them!

Digital withdrawal Kids who spent much of the school year (and summer) on digital devices might have trouble letting go.

Screen time has been up 50% for kids during the pandemic, which may lead to legitimate withdrawal when school and extracurricular activities resume at normal levels. Brush up on those symptoms (anger, nervousness, irritability) and learn how to guide your kids through this difficult transition with compassion. Better yet, try to start the digital detox a few weeks before school resumes.

Electrolytes Maintaining

Your body needs hydration to maintain optimal functioning, especially during periods of heat or physical exertion. And during the hot summer months, your body can lose fluids through sweat, even without heavy activity.

As you lose excess fluid, you also lose important minerals your body needs, and many of these minerals cannot be replenished through water alone. These minerals are called electrolytes, and they carry an electric charge through our body. Electrolytes are important for regulating muscle and nerve function, maintaining proper hydration and rebuilding damaged body tissues. © 2021 United HealthCare Services, Inc.

Balance

Electrolytes come in the form of: • • • • • • •

Calcium Bicarbonate Chloride Magnesium Phosphate Potassium Sodium

Electrolyte imbalances Electrolyte imbalances are typically caused by sweating, vomiting or diarrhea. Your sodium and potassium levels become too high, or too low, signaling your body to balance your electrolyte levels through hormone and kidney function.

Other causes that can attribute to electrolyte deficiency or excess: DEFICIENCY:

EXCESS:

• • • • • • •

• • • •

Dehydration Kidney malfunction Illness Heart failure Bulimia or anorexia Poor diet Medications such as diuretics • Cancer or cancer treatment • Drinking too much water with a low-sodium diet

Symptoms of deficiency • • • •

Headache Dizziness Blurred vision Weakness or fatigue

Certain types of cancer Some cancer treatments Other medical conditions O verconsumption of sports drinks; they contain extra electrolytes

Symptoms of excess • • • • • • • • • •

Irregular heartbeat Confusion Tiredness Muscle spasms Weakness Numbness Blood pressure changes Bone disorders Seizures Nervous system issues

WHY TEST ELECTROLYTE LEVELS? Your electrolyte levels continuously fluctuate based on your activity and diet. Therefore, an electrolyte panel will most often be used to rule out other health conditions if you're experiencing symptoms of electrolyte imbalance but are maintaining a healthy diet and sufficient fluid intake.

You may not feel hot when you're in the water, but your body is still sweating, so stay hydrated!

Electrolyte supplements Several supplements can be used to replenish electrolytes. Many people are actually deficient in magnesium, a mineral not commonly found in many of the processed foods our society consumes. However, an individual maintaining a generally healthy diet who is not experiencing rapid loss of fluid should not need to supplement with electrolytes for hydration levels (sodium, potassium). In fact, the average adult consumes 3,400 mg of sodium on a daily basis, which is significantly higher than the recommendation of 2,300 mg.

If you are an endurance athlete, or are experiencing rapid loss of fluid due to illness or other disease, there are steps you can take to replenish these important minerals, both through diet, sports drinks and supplementation.

SPORTS DRINKS Sports drinks are touted for their ability to replenish electrolytes, but most of these are geared toward periods of dehydration and high exertion, so they often only contain sodium and potassium to replenish minerals from fluid loss. NOTE: Pay attention to the sugar content and hidden ingredients within these beverages, such as food coloring, additives and artificial ingredients.

YOU ARE WHAT YOU EAT To replenish electrolytes through your diet, try these foods:

CALCIUM: Dairy products (yogurt, milk, cheese), dark leafy greens (collard, spinach, kale)

CHLORIDE: Olives, lettuce, tomato juice, salt

MAGNESIUM:

SUPPLEMENTS

Dark leafy greens, fish, pumpkin seeds, magnesium supplements

Packet supplements that can be added to your drinking water come in a variety of flavors with varying ingredients.

POTASSIUM: Avocados, bananas, potatoes with skin, coconut water

UNSWEETENED COCONUT WATER A good alternative to sugary sports drinks is unsweetened coconut water, which naturally contains magnesium, potassium, sodium and calcium, without the sweeteners or artificial ingredients.

Protect your skin

from the inside out When summer hits and we spend longer days outside, we’re reminded how detrimental a hot, sunny day can be to our skin. While we should always apply – and reapply – sunscreen, there are a number of foods that can actually improve your skin's ability to protect itself against harmful rays when consumed on a regular basis.

Vitamin A

Lutein

• E ssential skin vitamin that curbs UV damage and slows signs of aging, protecting against suninduced redness and pigmentation

• Filters blue light and protects your skin against oxidative damage

• I mportant for cell turnover Try: Asparagus: 1 cup of cooked asparagus contains approximately 1/3 daily value of vitamin A.

• Antioxidant that protects against UVA and UVB damage Try: Dark leafy greens: Spinach, kale, collards, turnips and mustard greens.

Beta carotene • A ntioxidant that neutralizes free radicals and repairs damaged skin cells • T he body converts beta carotene to vitamin A

Lycopene

• A ssociated with protection against sunburn reaction

• Provides photo protection by acting as an antioxidant in the body at the molecular level

Try: Sweet potatoes: Food highest in beta carotene per cup.

Try: Tomatoes: The darker the color, the higher the concentration. Cooking tomatoes makes nutrients more readily available for your body.

Try: Carrots: While coming in with less beta carotene per cup than sweet potatoes, these actually contain more beta carotene per 100 calories, making them a lower-calorie option.

• Absorbs UVA and UVB radiation

Consistent consumption (10 weeks or more) of these foods may help boost your body’s natural sun-fighting abilities.

Omega 3 and Omega 6 fatty acids • Natural building blocks for healthy skin and full of anti-inflammatory properties • May protect against UVA and UVB radiation • Beneficial for fighting dry skin conditions, such as dermatitis, and helping restore skin’s moisture balance Try: Nuts: Walnuts have the highest level of these fatty acids, followed by pecans. Other nuts, such as pine, pistachio, Brazil, cashew and macadamia, also contain these omegas in smaller concentrations.

Vitamin E • Neutralizes free radical damage, has anti-inflammatory properties and supports a healthy immune response • Beneficial in reducing UV damage to skin and protects cells from oxidative stress Try: Sunflower seeds: Contain one of the highest levels of vitamin E – a whopping 10 mg (1/3 daily recommendation) in just 1 ounce.

Water • Being in the sun or heat causes dehydration, making your skin more prone to damage • T he average adult should drink 8 ounces of water per day (or more during periods of heat and sun exposure) See our article on page 11 about replenishing your electrolytes and staying hydrated.

Flavanol EGCG, catechins and polyphenols • Protect against decreasing collagen levels and reduce skin damage from UVA rays Try: Green or black tea.

Eating certain foods is a good practice to strengthen your body’s natural UVA/UVB defenses but should not be used as a replacement for sunscreen. When used in combination, sunscreen and a healthy diet can dramatically improve your skin's ability to regenerate itself, minimizing fine lines, wrinkles and discoloration associated with sun exposure. Try: Simply Summer Recipes on page 34. © 2021 United HealthCare Services, Inc.

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Call us with any questions Find the toll-free phone number for UMR member services on the back of your health plan ID card.

Summer pet safety Keep water bowls filled with fresh water; check twice daily.

Summer can undoubtedly be a great time to bond with your pet or spend extra time together. However, hot weather can not only make our pets a little uncomfortable, but also brings increased risk to your furry friend for heat-related illnesses, higher rates of exposure to ticks and insects, and danger of sunburn, among other summer-focused concerns.

Dog and Cat days of summer As the temperatures start to rise, it’s important to review the dangers of the summer heat and festivities when it comes to our furry friends: Know the signs to look for when it comes to heat exhaustion: > H eavy panting or breathing

> Thick drool

> D ry or very bright red gum tissue

>W obbly legs while walking

> Vomiting

If you believe your pet may be showing early signs of overheating, contact your veterinarian immediately.

NORMAL BODY TEMPERATURE:

DOGS: between 100-103 degrees Fahrenheit

Protect their paws from hot pavement.

Never leave your pet in a hot vehicle! Although parking in the shade and leaving the windows cracked may seem like a good idea while driving around town with your pet, the rapidly increasing temperatures inside a car may lead to an awful outcome. Always take your pet out of the vehicle with you or opt to leave him at home while you run errands.

Pay attention to yards that have been recently chemically treated. They're not safe for your pet.

Plan to walk or play with your dog in the early morning or late evening It’s a good idea not to skip your pet’s regular exercise routine or walk, but try to work in their activities during the cooler morning or afternoon hours instead of mid-day to help keep your pet’s temperature lower.

NORMAL BODY TEMPERATURE:

If you let your indoor cat outside to enjoy the weather, make sure they're safe from predators and overheating.

CATS: between 100-102 degrees Fahrenheit.

Hydration Our pets don’t sweat like we do; instead, they rely on drinking water and panting to regulate their body temperature. Make sure your pet always has access to fresh, clean water both inside the house as well as outside in a shady spot. If traveling with your furry pal, make sure you remember to take a bottle of water for their hydration while away from their normal water supply.

Flea, tick and heartworm prevention During summer months, fleas, ticks, mosquitoes and other parasites are nearly everywhere. These pesky creatures carry heartworm, tapeworm and many diseases that can harm your pet. Be sure to talk to your vet about the recommended treatments for your pets.

Apply sunscreen to your pet companion Believe it or not, pets get sunburned too – especially those with short or light-colored fur. And, just like in humans, sunburns can be painful and may even lead to skin cancer in your pet. There are sunscreens made specifically for pets; ask your vet for products suitable for your pet’s skin and fur.

Fireworks > Keep your pet inside while fireworks are lighting up the sky to reduce the chances of them escaping the yard. Between the explosions of noise and the flashes of light, pets often feel panicked and try to get to a place where they feel safe and secure.

> Make sure your pet is chipped or is wearing his collar with your identification and phone number. > If your pet shows signs of fear or anxiety, talk to your vet about medications, supplements or special tight-fitting apparel that can help calm their nerves.

Barbecues Many of us look forward to backyard barbecues during the summer, but make sure to keep a close eye on what your pet is eating once the party starts.

The following common food items are dangerous for pets and should be avoided: > > > > >

Grapes Onions Chocolate Avocado skin Corn on the cob

> Products with the sweetener xylitol > Items your pet may be allergic to

SEEK IMMEDIATE ATTENTION

if your pet ingests any of these foods, regardless of the season.

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[ Health Literacy 101 ]

I don’t know if I can afford to fill my prescription.

I may be cing experien s. ct side effe

I feel like stopping my medication.

I have difficulty ering rememb y to take m n. medicatio I keep forgetting to refill my medication.

I get confused about what I need to take and when.

6 medication hurdles and how you can overcome them

If you take a prescription medication for any medical condition, be sure to carefully follow your provider’s instructions for dosage and frequency, and stay on schedule for ordering refills. Ask for a printout of your medication list at each visit, then compare the list with yours and make any needed updates. This is especially important if you are seeing more than one provider.

Keep a record of all medications you’re taking, and share your list with each of your providers and your pharmacist. Include: • All prescription medications • Non-prescription medications • Vitamins • Herbal remedies • H ealth supplements you use regularly Think about sharing your medication list with a family member or close friend, too.

Be honest with your provider about any factors that could affect your use of medication. This could include:

difficulty swallowing

reading pill bottle labels

remembering to take your medication

Here are some other common reasons people stop taking medication or take it incorrectly, and tips for dealing with them:

I have difficulty remembering to take my medication.

• Establish a daily routine of taking your medications with meals (if your medication directions allow you to take them with food), at bedtime or while brushing your teeth. • Keep your medications handy. Store them next to your bed if you take them at night or in the morning. Keep your medication in the kitchen if you take with food. • Set an alarm on your phone to remind you to take your medication.

I may be experiencing side effects.

I get confused about what I need to take and when.

• A sk your pharmacy if they can phone or text you with a medication refill reminder.

• M ake a list of the names and strengths of the medications you take, how often you should take them and any special instructions for each medication.

• U se your pharmacy’s auto-refill option, if available.

• K eep a current medication list in your wallet or purse so you’re always prepared.

• S ee if your pharmacy benefits provider has an app you can use to remind you to refill your prescription.

I don’t know if I can afford to fill my prescription.

• A sk your pharmacist/provider if there is a generic option.

• If your medication gives you an upset stomach, you may be able to try taking it with food or milk. Or, if your medication makes you drowsy, you may be able to take it at bedtime.

• S ome pills can be prescribed as a double dose, or split in half and taken one-half pill at a time, giving you two doses for the cost of one. Be sure to ask your pharmacist or provider if this is an option. • A sk if you can get a 90-day supply through your regular pharmacy or a mail-order pharmacy. • C heck whether there’s a rebate program for your name-brand medication.

I keep forgetting to refill my medication.

• U se a seven-day pill organizer to sort your pills, based on when you’re supposed to take them.

• T alk with your provider or pharmacist. There may be things you can try.

• Always talk with your provider before stopping medications. There may be a different medication you can take to treat your condition.

• S et a reminder on your phone to notify you when you only have a few days of your pills left.

I feel like stopping my medication.

• A lways consult your provider before discontinuing a medication. Stopping or changing your medication on your own can be dangerous. • E ven if you feel better quickly, if you stop taking your medication before you’re supposed to, you won’t get its full effect, or your condition can get worse. • I f you do not feel better, you may think your medication isn’t working. But some medications may take more time to make a difference.

Jump in, the water’s fine Whether it’s a pool, lake, beach or river, swimming is one of the most robust whole-body workouts you can give yourself.

When you’re swimming, you’re moving your entire body against the water’s resistance. And because of that, swimming provides the following benefits: Provides a great cardiovascular workout

Helps you maintain a healthy weight, healthy heart and healthy lungs

Uses nearly all your body’s muscles Builds endurance, increases strength and tones your muscles

Keeps your heart rate up while eliminating the impact stress on your body that similar land exercises cause

IMPORTANT: • Always swim with others, or where there’s a lifeguard on duty. • Never let children swim without adult supervision. • Stay hydrated – even though you’re in water, your body is still using fluids. • Don’t forget the sunscreen.

Know where to go when someone is sick or in a crisis situation. 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.

What you need to do:

COVID-19 The COVID-19 situation continues to quickly evolve. Go to the CDC for the latest information on COVID-19, including how to protect yourself and what to do if you are sick.

Find your member ID card

Find a provider

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

On your member ID card, you’ll find: • Your PPO network • Contact number • Pharmacy contact, if applicable You can also visit our website at umr.com.

If you are severely ill and/or it’s an emergency, call 911. Continued on next page. >

COLD, FLU OR ALLERGIES

MILD ASTHMA ATTACK

RETAIL CLINIC

URGENT CARE

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.

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

TIMES TO GO: • • • •

Vaccinations or screenings Sinus infections Minor sprains, burns or rashes Headaches or sore throats

• Sprains and strains • Sore throats • Minor broken bones or cuts

• Minor sprains or burns • Minor infections or rashes • Earaches

Expect to wait 15 minutes or less

Expect to wait 20-30 minutes

Average cost $50-$100

Average cost $150-$200

(per service for non-employer sponsored facilities)

(for non-employer sponsored facilities)

NOT FEELING WELL

SUDDEN HEALTH CHANGES

DOCTOR’S OFFICE

EMERGENCY ROOM

(NOT URGENT)

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

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:

• Preventive services and vaccinations

• Sudden weakness, trouble talking or blurred vision • Large open wounds • Difficulty breathing • Severe head injury

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

• • • • •

Heavy bleeding Spinal injuries Chest pain Major burns Major broken bones

Expect to wait 1 day to 1 week or more for an appointment

Expect to wait 3-12 hours

Average cost $100-$150

Average cost $1,200-$1,500

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

TIMES TO GO:

(for non-critical cases)

Helping you stay informed about coronavirus (COVID-19) The CDC is your best resource for COVID-19 The COVID-19 situation continues to quickly evolve. Go to the CDC for the latest information on COVID-19, including how to protect yourself, what to do if you are sick and if you should travel.

UMR is working to ensure we are available to support you during this time. Here is general information about how you can best cope with COVID-19. For more specific information about your plan, log into your member portal or call the phone number on your member ID card.

If you think you might have been exposed to COVID-19, call your health care provider right away. UMR members can find a network health care provider by selecting Find a provider on umr.com or by calling us using the phone number on your member ID card.

Resources for our members •

Access your health plan account: Sign in to umr.com to find network health care providers, benefits coverage and more.

•

Call with COVID-19 benefits questions: If you have health benefits questions or need help finding a health care provider, call the phone number on your UMR member ID card.

•

Get emotional support: Call our emotional support line any time at 866-342-6892. This 24/7 Optum Help Line is staffed by professionally trained mental health experts, free of charge and open to anyone.

The Centers for Disease Control and Prevention (CDC) is the best place to go for COVID-19 questions and information. UMR is here to support you and respond to your health benefits needs and questions. © 2021 United HealthCare Services, Inc.

3 facts about

COVID-19 VACCINES FOR MOMS TO BE

We’re still learning about COVID-19 vaccines during pregnancy. But based on what we do know, experts with the Centers for Disease Control and Prevention (CDC) say there’s no reason pregnant women shouldn’t get the vaccine. If you have questions about the safety of the vaccine for you and your baby, talk with your doctor. In the meantime, check out some facts: Being pregnant raises your risk of getting severely ill from COVID-19. This includes a higher risk of being admitted to an intensive care unit and needing a ventilator to help with breathing. Having COVID-19 might also raise the risk of pregnancy problems, such as having early labor and birth. Getting vaccinated may help protect you, your loved ones and even your baby.

There isn’t much safety data yet. Pregnant women were not enrolled in the first COVID-19 vaccine studies. Some women who enrolled became pregnant during the trials, however. So far, experts have not found any safety concerns among those women. More studies specifically for pregnant women are now being done.

The vaccines aren’t likely to pose a risk. This belief is based on how the authorized vaccines work. For example, they do not contain live viruses or viruses that copy themselves. So they can’t make you sick with COVID-19. They can’t change your DNA. And there’s no evidence that mRNA vaccines – or any vaccines – cause infertility.

The vaccines haven’t been studied on people who breastfeed their babies. But again, because of the way they work, they are not thought to be a risk to breastfeeding babies, according to the CDC.

Start a conversation ... Talking with your doctor is a good idea if you need help deciding whether to get a COVID-19 vaccine. But you don’t have to do so in order to get a shot. If you decide to have that chat, you may want to discuss things like:

• How likely you are to be exposed to the virus. This can depend on things like your job, the people who live with you and the spread of the virus in your area.

• The risks of not getting a shot. If you were to get COVID-19, how might it affect you and your baby or the people in your home?

• W hat is and isn’t known about the safety of the vaccines and how well they work. • How getting a shot may benefit you. You can also call the MotherToBaby hotline at 866-626-6847, Monday through Friday, to get answers to your questions in English or Spanish. Source: Coffey Communications

Don’t let high blood pressure go unchecked

normal artery

MONTHLY HEALTH OBSERVANCES FOR SUMMER JULY Sun Safety

narrowed arteries can lead to high blood pressure

Blood pressure readings measure the force of blood against the inside walls of your arteries. If your pressure is higher than normal, your heart could be working harder than it should. Your blood pressure numbers may vary, but if your pressure stays high for a long time, it could do lasting damage and raise your chances for heart attack or stroke.

AUGUST Immunization Awareness Breastfeeding

SEPTEMBER Childhood Obesity Fruits and Veggies

Experts recommend all adults have their blood pressure checked at least every two years.

Ovarian Cancer

Your doctor may test more often if your pressure is elevated or if you have other health conditions.

Prostate Cancer

Chronic Pain

There is no “normal” number for everyone, but your doctor may prescribe blood pressure medicine if your readings are 140/90 or higher, especially if you have diabetes or kidney disease. You also may be able to lower your pressure by eating a healthy diet low in sodium, staying physically active and limiting your alcohol intake.

Summertime tips for

healthy, happy feet

When the beaches and pools open, most of us break out the sandals and flip-flops, or even go barefoot. But there are some things to keep in mind to ensure you’re putting your best foot forward in the sand and surf.

Summer fun can be hard on your feet

GENERAL

FOOT CARE

Now’s the time to think about your choice of summer footwear – even if that means no footwear at all. Follow these guidelines to help keep your feet in shape for the season:

Good foot health starts with: The right socks Acrylic and synthetic-blend socks work best to limit perspiration, which leads to moisture and possible fungal infections.

Good personal hygiene

Keeping toenails trimmed not only helps your feet stay comfortable in socks and shoes, but it also reduces the risk of toenail breaks and cracks, which could lead to infection.

Limited toenail polish Keeping your toenails covered in nail polish reduces your nail bed’s ability to breathe much-needed air. Take a break from nail polish occasionally.

Daily moisturizer

Consider a flip-flop upgrade

Clean and moisturize your feet just like you do the rest of your body.

You can get flip-flops for next to nothing at discount stores, but the very inexpensive ones have little to no support for your feet. Consider upgrading to a pair with heel and arch support to support your foot structure. And avoid walking long distances in any type of flip-flops. © 2021 United HealthCare Services, Inc.

Avoid walking barefoot According to the American Podiatric Medical Association (APMA), going

Routinely check for melanoma

barefoot increases the risk of developing warts on the soles of your feet (plantar warts), ringworm (a fungus) and other infections. Walking barefoot can also lead to sore feet because there’s nothing to provide arch support. Of course, there are times when being barefoot in the summer is appropriate, but spending all day without some type of support for your feet can take a toll in the long run.

Keep your feet clean Certain activities, such as swimming or wading in a lake, river or ocean, can expose your feet to bacteria that could lead to infections. Make sure to rinse your feet with clean water after activities such as these.

Use sunscreen If you’ve ever been sunburned on your feet or toes, you know it’s not a pleasant experience. Make sure to cover not only the tops of your feet, but your toes and ankles, too.

Let your feet breathe With the summer heat comes perspiration. If you’re wearing closed shoes, let your feet get some fresh air occasionally.

Get the right fit Sandals and flip-flops are notorious for straps that rub blisters on your feet. Make sure you wear ones that fit properly and aren’t too tight or too loose.

How to properly check your feet: 1. C heck entire bottom of each foot, including the bottom of your toes 2. Check top and sides of each foot 3. Check between toes 4. C heck toenails for brown or black vertical stripe under the toenail 5. P ay close attention to places on your feet that have been injured, even if the injury happened years ago.

Choose shoes based on your activity What's suitable for a day at the beach may be different from what's appropriate for a day at an amusement park or a round of golf. Plan ahead, and if you’re on vacation, make sure to pack footwear according to your plans.

Stay hydrated The APMA recommends drinking plenty of water on summer days to minimize foot swelling due to heat.

Pedicure safety Shave your lower legs AFTER getting a pedicure, NOT BEFORE. That means not shaving your lower legs for at least 24 hours before you get a pedicure. If you nick yourself while shaving, a pedicure could put you at risk for an infection.

The most serious skin cancer develops on skin that gets too much sun. But it can also begin in places where the sun rarely shines. By thoroughly checking your feet, you can find melanoma early.

SUMMER FOOT CARE

FOR DIABETICS

Podiatrists recommend those living with diabetes always wear shoes during summer activities. Wearing flip-flops or sandals or even going barefoot is dangerous for diabetics due to the increased risk for nerve damage to the feet. A scrape or cut on your feet could result in slow healing times. Even worse, a cut that goes unnoticed could easily become a serious wound if left untreated.

[ SIMPLY SUMMER RECIPES ]

SALAD N O L E M R E T A W defense

VA and UVB lycopene for U

VEGGIE CAKE

burn defense n su r fo e n te ro beta ca

INGREDIENTS:

• 5 cups cubed seedless watermelon

• 2 cups pre-shredded carrots or grated large carrots

• 2 cups blackberries • ½ cup feta cheese (optional) • ¼ shredded mint or basil (plus more for garnish) • 2 tbl honey (or more to taste) • 3 tbl lime or lemon juice • ¼ cup shelled sunflower seeds (plus more for garnish)

INSTRUCTIONS: • C ut skin off and cube watermelon into 1-inch bite-size pieces • Whisk dressing: honey and lime or lemon juice • G ently mix all ingredients together and garnish with additional sunflower seeds and mint or basil

• 2 cups broccoli (whole or riced) • 1 cup corn • ½ cup breadcrumbs or almond flour • 4 eggs • 1 tsp salt • 1 tsp garlic powder • ½ tsp black pepper • Additional seasonings (choice – to taste) • Scallions or chives for garnish • Avocado oil (or other high-heat oil)

INSTRUCTIONS: • Grate carrots (if using whole) • Dice broccoli (if using whole) • M ix all ingredients together and form into patties (add more bread crumbs or almond flour if needed) • Heat oil in a pan on medium/high

Want more recipes? Visit foodhero.org for other healthy recipe ideas.

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Healthy You from UMR - Summer 2021

Articles inside

Back-to-school stressors

ELECTROLYTES MAINTAINING BALANCE

PROTECT YOUR SKIN FROM THE INSIDE OUT

SUMMERTIME TIPS FOR HEALTHY, HAPPY FEET

SUNSHINE DAY

BACK TO SCHOOL STRESSORS