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

Healthy You Winter ~ 2021

Cheers to good health

Menâ&#x20AC;&#x2122;s health: What you need to know HEART-SMART SUBSTITUTIONS

Winter skin care tips

Keep your resolutions

with mini-habits

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.

CONTENTS 6

7 HAPPINESS-BOOSTING WINTER ACTIVITIES

Get to know the most common health concerns for men plus how to prevent and detect them.

Try these easy activities to improve your mood if you’re feeling blue.

5 SIMPLE HEART-SMART DIET SUBSTITUTIONS

FEELING GROOVY

You can make heart-healthy food choices without sacrificing flavor (we promise)!

MINI-BUT-MIGHTY HABIT CHANGES Learn how to set goals that are too small to fail.

TRACK YOUR CLAIMS

UMR ON THE GO

FIND A DOCTOR OR HOSPITAL

ASK A NURSE

INTRODUCING MY TASKBAR

MONTHLY OBSERVANCES

WHERE TO GET CARE

COVID-19 29 MEAL MAKEOVER

EN ESPAÑOL 35

9 WINTER SKIN-CARE TIPS

Give your skin the attention it deserves this season.

WEIGHT LOSS

Understand how to read your explanation of benefits – and why you shouldn’t ignore this important health care statement.

If you packed on some unwanted pounds in 2020, here’s how to approach losing weight in a healthy way.

HEALTH LITERACY 101: WHAT’S AN EOB?

GO ONLINE Register on umr.com to take advantage of all our online resources for members.

Buried in paperwork? A single click lets you track all your claims

Hassle-free access when you need it Check in at your convenience to see if a claim has been processed and what you might owe. To get more details on a specific claim, click View claim details or View EOB. And, take advantage of the Action needed prompt to know when you need to follow up on a specific claim.

Make sure you check out this FREE resource. Log into your member account on umr.com

ÂŠ 2021 United HealthCare Services, Inc.

Stay up-to-date and well connected with

umr.com on the go

As a UMR member you can access your benefits and claims information anytime, anywhere using your mobile device. There’s no app to download. Simply log in to umr.com

My taskbar

Look up claims

View upcoming tasks right from the homepage.

Review a claim for yourself or an authorized dependent.

Check your benefits

Share your ID card with your provider

View medical/dental benefits. And, see who’s covered under your plan.

Now, there’s no need to carry it with you, it’s at your fingertips.

Find a provider

Access account balances

Find an in-network provider while you are “on the go.”

Estimate health care costs See what you can expect to pay before receiving care with the Health Cost Estimator tool.

Look up balances for your special accounts, including HRAs and FSAs.

Want to bookmark umr.com on your mobile device? iPhone: Touch and hold the open book icon to add umr.com Android: Tap on the menu. Then select “Add Bookmark.” Note: The images above reflect available features within our mobile site. These features may or may not be available to all users depending on your individual and company benefits. If you are having trouble accessing or logging into our mobile site, contact the 800 number on the back of your ID card for fastest service. You can click the “Contact us” link on the home screen.

FROM THE EDITOR Winter always tends to bring on the blahs, and many people are feeling extra low these days thanks to COVID diagnoses, disrupted schedules and other pandemic-related problems. While they won’t solve the underlying issues you may be facing, here are 7 activities that may help improve your mood.

happiness-boosting winter ac tivities Sip and savor.

Instead of gulping down your daily cup of joe, tea or cocoa, take time to really experience it. Select your favorite mug. Stir in a special flavoring or sprinkle on a topping. Then find a quiet place to sit and enjoy each delicious sip.

Watch silly videos. From heartwarming animal clips to hilarious “Saturday Night Live” sketches, escaping reality via YouTube can help you harmlessly blow off some steam.

Take a scenic drive or hike. We’re all spending a lot of time at home right now. A change of scenery or connection with nature can improve your psychological well-being.

Make a donation. Being generous can give you a “helper’s high,” whether it’s donating your gently used items, making a monetary donation, committing to a sponsorship or safely volunteering.

in.

a Create a paper ch

Play in the snow. Working from home? Embrace your inner 10-year-old and take advantage of a snow-day break. Bonus: A snowball fight will release some endorphins – and give you an excuse to drink hot cocoa afterward.

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ÂŠÂŠ2021 2021United UnitedHealthCare HealthCareServices, Services,Inc. Inc.

Feeling groovy Lookin‘ good on the outside - feelin‘ good on the inside.

Get to know the most common health concerns for MEN – and how to prevent and detect them. If you have a standing appointment with your barber but can't remember the last time you had a yearly checkup, you’re not alone. The average man pays much less attention to his health than the average female does. Whether due to a lack of awareness, unhealthy lifestyle choices or minimal education on prevalent issues, the disparities toward health are impacting more men each year. Compared to women, men are more likely to drink alcohol or use tobacco, make riskier choices in both work and their personal life, and forego routine checkups, according to Men’s Health Network.

Many of the major health risks that men face today can be prevented with a healthy lifestyle that includes regular exercise, a healthy diet, not smoking, stress reduction and moderate alcohol consumption (no more than two drinks a day). Regular checkups and screening tests can spot disease early, when it’s easiest to treat.

Cardiovascular disease According to the American Heart Association, one in three men have some form of cardiovascular (heart) disease. An estimated 2.8 million men experience a stroke each year, and hypertension (high blood pressure) is occurring more frequently in younger men. Symptoms of heart disease vary but may include chest pains, palpitations and elevated blood pressure. Regular medical visits are important for monitoring blood pressure, cholesterol and heart health.

Make an appointment with your doctor.

Respiratory disease According to the American Lung Association, each year more men are diagnosed with lung cancer than in the year prior. Occupational hazards, such as exposure to asbestos, contribute to this risk, but smoking remains the leading cause of lung cancer, emphysema and other respiratory diseases. Symptoms can vary from person to person and they may include frequent wheezing or coughing, excess phlegm or mucus production within the chest, shortness of breath or trouble taking a deep breath.

ÂŠ 2021 United HealthCare Services, Inc.

99 9

Prostate cancer The most common form of cancer for men and the second-leading cancer death for men is prostate cancer. Typically considered a disease for older men, in reality, prostate cancer can occur in younger men. The most common symptoms include frequent urination, weak or interrupted urine flow, blood in urine or pain with urination. Prostate cancer is very treatable if found early, supporting the case for regular checkups.

Diabetes Diabetes presents a unique set of complications for men, including lower testosterone levels, which can lead to a greater risk for sexual impotence along with depression and anxiety. Untreated diabetes also contributes to heart disease, nerve and kidney damage, and vision problems.

Feelinâ&#x20AC;&#x2DC; groovy takes a little maintanience every day.

For men, the most reported symptoms include increased thirst and/or hunger, dry mouth, nausea, frequent urination and blurred vision.

Liver disease Men have a greater risk of liver diseases, such as cirrhosis and alcoholic liver disease, due to higher levels of alcohol and tobacco use. Also, men who have sex with men are at increased risk for viral hepatitis B. Common symptoms include yellowing skin or eyes, abdominal pain and swelling, swelling of extremities, itchy skin and discolored urine or stool.

Visit the barbershop to relax, socialize and meet old friends.

ÂŠ 2021 United HealthCare Services, Inc.

Become proactive!

Skin cancers According to the Skin Cancer Foundation, men age 50 and older are at a higher risk for developing skin cancer – more than twice the rate of women. This higher risk is likely related to more frequent sun exposure and fewer visits to the doctor. Symptoms of skin cancer often include new discolored spots on the skin, moles that change color or size, or small lesions on the skin that have an irregular border.

You can ask your barber if he sees anything curious on your scalp, ears or the back of your neck.

Depression and suicide Men experience depression differently than women, often reporting symptoms of fatigue and irritability. Men are also less likely to acknowledge the condition or seek help. Though women are more likely to attempt suicide, men are more successful with their suicide attempts. If you feel you may be at risk of suicide, please contact 911 or your nearest emergency room. The National Suicide Prevention Hotline number is 800-273-8255.

Now that you are more aware of the top health issues facing men today, the next step is to change your habits and become more proactive about your health. Addressing your health can be scary and intimidating, but avoiding it altogether can be deadly. If you are experiencing symptoms, suspect you might have a condition or simply want to schedule a checkup, the most important thing you can do is call your physician or other provider to set up an appointment to discuss your concerns. Taking that first step is important, and remember: You are not alone in the fight for better health.

Download our flyer to learn more about about essential screening tests for men and at what ages they’re recommended. Essential screening tests for men

of developing a States, and the risks death in the United your leading causes of history can also make cancer are the two Your family health Heart disease and screenings to ntly higher with age. and receive the right condition rise significa and your risk factors significant health underst to nt diseases. It’s importa predisposed to certain treatable. s when they are most head off problem doctor.* your with needs particular health care Always discuss your

AGE 18-39 Start regular screenings

for high blood pressure mass and obesity/body index (BMI).

Erectile dysfunction Erectile dysfunction is a common health problem for men, especially for those with diabetes or prostate issues. There are a number of reasons why men develop erectile dysfunction, many of which can be treated; most often the initial complaint by men is a reduced sexual desire. Don't give up hope: Seek medical advice.

Your doctor may g suggest other screenin your tests depending on personal risk factors.

AGE 50-64

AGE 40-49 Continue blood pressure s. & obesity/BMI screening

Begin cholesterol screening

Talk with your doctor lized regarding individua t, screening and treatmen if needed.

Get screened for diabetes

if you are overweig or obese.

Continue blood pressure s. & obesity/BMI screening Continue with s. cholesterol screening Continue with gs. diabetes screenin

Begin colorectal cancer screening**

at age 50 and continue until age 75.

Prostate cancer screening** Starting at age 55 through age 69.

AGE 65+

Continue blood pressure s. & obesity/BMI screening Continue with s. cholesterol screening Continue with gs. diabetes screenin

l Continue with colorecta until cancer screenings age 75.** n Continue the discussio with your doctor about of the risks and benefits prostate cancer screening until age 69.

Services the U.S. Preventive a screening test is needed, all people decide whether a review of high-quality scientific evidence. * To help doctors and based on recommendations Task Force develops doctor. vary. Talk with your of screening methods ** Risks and benefits Services Task Force United States Preventive is 1217 Organization - who.int; Services, Inc. UM0662 provided in this document cdc.gov; World Health © 2017 United HealthCare permission. The information Prevention (CDC) care and advice reproduced without Disease Control and for individualized medical document may be Sources: Center for replace or substitute ce.org No part of this advice and cannot or concerns. - uspreventiveservicestaskfor any health questions not intended as medical purposes only. It is their physicians regarding for general educational always consult with Individuals should from a personal physician.

LEARN MORE ABOUT ESSENTIAL SCREENING TESTS FOR MEN

11 11 11

5 SIMPLE HEART-SMART SUBSTITUTIONS Making heart-healthy food choices doesn’t mean you have to sacrifice flavor. The key is to include more fresh produce, whole grains, beans, lean meats, fish and low-fat dairy.

Choose lean meats – or go meatless Lean meats and meat substitutes have less fat and are better for your heart.

When selecting and cooking lean meats: • Remove the skin from chicken and turkey before serving. • Choose lean cuts of pork, such as tenderloin or loin chops. • Look for beef cuts labeled "choice" or "select." • Avoid marbled cuts of beef, or cuts marked "prime." • Cut off visible fat before cooking. • Instead of frying, bake, roast, broil or stir fry meat. • If excess fat pools in the pan, pour it off before serving the meat.

Try meat substitutes with your meals:

Replace saturated fats Whole-fat dairy products are high in saturated fat, but there are simple ways to reduce the amount of fat in your dairy: • Instead of butter, cook with olive, canola, corn or safflower oils. • Replace heavy cream with evaporated skim milk. • Replace whole-milk cheese, yogurt and milk with low-fat versions. Tip: If a recipe calls for whole milk, you can usually replace most or all of the volume with skim or low-fat milk with no reduction in final quality.

• Beans are great in soups, salads and over rice. • Nuts liven up salads, stir-fried meals and vegetables. • Eggs make great dinners, as omelets and frittatas. • M ushrooms add a meaty texture to sauces, casseroles and stroganoffs. • Tofu goes well with curries and stir-fried dishes. • E at more fish, especially fish that are high in omega-3 fatty acids. This includes herring, sardines, salmon, tuna, trout and mackerel. Tip: Prepare meat as just a part of the meal, rather than the main attraction. For example, stir fry chicken with broccoli and serve over brown rice. Along with the meat, you get a serving of vegetables and a whole grain.

Cook with whole grains

White flour, white rice and other refined grains have been stripped of their nutrients. You often find them in foods that are high in sugar, sodium and fat.

Prepare foods with little or no salt

On the other hand, whole grains are loaded with fiber and nutrition. They can help lower cholesterol in your blood and make you feel full longer. As you shop for food, read labels for fat and sugar content. Be on the lookout for:

To cut back on salt, stock your kitchen with low- or no-salt prepared sauces, soups, canned foods or mixes. Instead of salt, season your food with:

•W hole grain breads, cereals and crackers that list whole wheat as the first ingredient on their labels

• Orange, lemon or lime juice

• Whole wheat flour instead of white flour

• Spices and herbs

• Brown or wild rice instead of white rice

• Vinegar

• Whole wheat barley

• Salt-free herb blends

• Oatmeal • Other grains such as quinoa, amaranth, buckwheat and millet

Too much sugar in your diet typically means many calories without many nutrients. To keep your weight in check and your heart healthy, limit the sugar you eat:

Cut back on sugar

• Cut sugar in recipes by one third or more. You often will not notice a difference. • In recipes, use unsweetened applesauce in equal amounts in place of sugar. • Use ginger, allspice or cinnamon in oatmeal. • Limit consumption of sugaradded beverages such as sweet teas, sports drinks and sodas.

You can manage to do pretty much anything for five minutes, right?

EXAC TLY

Mini-but-mighty habit changes

ÂŠ 2021 United HealthCare Services, Inc.

There’s a whole lot of pressure to stick to our new year’s resolution or meet our next goal. But are the high expectations we set for ourselves actually sabotaging our ability to achieve the goals we set?

Where to apply a mini-habit strategy • Exercise • M indfulness and meditation • G reater medication or vitamin compliance • C leaning and decluttering • P racticing positive thinking/outlook • D rinking more water • E ating healthier • P rioritizing appointments

Stephen Guise, developer of “mini-habits,” an incremental approach to behavior change, would argue “yes.” His approach to goal achievement through bite-sized, fail-proof wins resonates with many of us who are struggling to work out as much as we’d like, can’t seem to get through our to-do lists, or feel like we’re failing to make healthy food selections.

Why “mini” is more manageable By definition, mini-habits are “very small, positive behaviors that you force yourself to do every day.” You’re tricking your brain by chunking out that large project or overwhelming task into smaller, manageable pieces you can conquer. The new habit is born because your initial goal is “too small to fail.” Anyone who wants to make a positive change is well-suited to adopt a minihabit because the entire philosophy hinges on keeping the bar as low as possible to begin, then getting immediate positive results to build upon. Maybe you aspire to bodybuilding, or you’ve always wanted to be able to churn out 100 pushups. If you’re intimidated to get started, try reducing that aggressive goal of one hundred pushups down to 1, 5 or 10. Choose a number to start that can be done comfortably, without feeling like torture. Now you’re on your way!

• W riting, reading or journaling • P roductivity around any subject

1, 2, 3, 4 ...

QUANTITY VS. TIMING There are two likely paths to making a mini-habit: quantity as the measurement or by timing the behavior. You can imagine that some goals will lend themselves more to one path than the other, but you can determine which works for you.

Here are some manageable examples:

HEALTH & WELLNESS TIMED • Stretching (five minutes) • Closing eyes, sitting (one minute)

QUANTITY • Drinking one glass of water per day • Cooking vegetables 3 times per week

EXERCISE TIMED • 10 seconds of planking • 30 seconds of running/walking/dancing

REPETITION/QUANTITY • 1 sit-up or 1 pull-up • Leave the house once per day and walk to the mailbox • Drive to the gym once per week

easy mini-habits you can try now

1. Want to eat better? Take 5 minutes to prepare one healthy snack each day.

2. Eager to read more and “screen” less? Set a goal to read 2 pages of a book per day.

3. Overwhelmed by clutter? Spend 5 minutes tidying a different space before bed each night or cleaning a different room each morning.

4. Y earning to journal but can’t commit? Write down one notable thing that happened each day or 3 things you’re grateful for.

5. Putting off scheduling appointments or filling prescriptions? Schedule 5 minutes each day for handling annoying tasks.

1 Mississippi, 2 Mississippi, 3 Mississippi ...

Finding a doctor or hospital on

umr.com

Make the most of your health care dollars when you use in-network doctors, hospitals, pharmacies, labs and other providers.

Once logged in, click on Find a provider

Search for a medical provider from your network listing

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

18 18

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1 Winterize your moisturizing routine. If you’ve been using a light body lotion or facial moisturizer in warmer months, you may need thicker, longerlasting formulas during winter. Look for fragrance-free and sensitive-skin options if your skin is easily irritated or especially dry.

2 Don’t neglect your lips. Use a moisturizing lip balm frequently, and choose one with sunscreen when you’re outdoors. Apply ointment to your lips at bedtime to give them an overnight moisture surge.

Winter skin care tips

Just because you’re spending more time inside this season doesn’t mean

you can slack off on your skin care. In fact, skin often requires more attention

Continue to use sunscreen.

when it’s dry and cold – even if you’re

Even on cloudy days, the sun’s UV rays can do damage to exposed skin, such as your face, neck and hands. You may not get a sunburn, but the harmful effects of sun exposure can still add up over time.

bundled up or hunkered down. Here

are 9 tips to keep your body’s biggest and most visible organ healthy.

Pay extra attention to your scalp.

Skip the bubbles.

If your scalp gets itchy or flaky in the winter, give it a moisture boost with natural oils like coconut or jojoba. Or switch to a deep moisturizing shampoo or one formulated to combat scalp problems. And keep washing and styling to a minimum.

If you take baths, forego bubbles, which can strip oils from your skin. Instead, opt for highquality bath oils.

7 Run a humidifier.

Limit long, hot showers and baths.

There’s less humidity in cold, winter air. And when the furnace is running continuously, that air gets even drier. Install a humidifier on your furnace to pump moisture throughout the house, or use standalone humidifiers in areas where you spend the most time. A pot of water simmering on the stove can also add moisture to the air (drop in a few orange slices and a cinnamon stick for a fragrant treat).

Prolonged exposure to hot water can dry out your skin.

8 Keep your hands dry. With the double whammy of COVID-19 plus cold and flu season, you’re probably washing and sanitizing your hands more than ever. Be sure to dry your hands thoroughly after washing them, and apply hand cream frequently to prevent chapping.

9 Drink extra water. Like other body cells, skin cells are made up of water. Drinking plenty of water will help your skin feel – and look – its best.

Health Literacy 101

TODAY’S LESSON:

T A H W D N A B O E WHAT'S AN ? E M O T N A E DOES IT M An explanation of benefits, or EOB, is a statement from your health care benefits provider that provides details about a recent medical service received by you or a covered family member.

An EOB is not a bill (although it may look like one). It simply states how your health care claim was processed under your benefits plan. You’ll receive a bill from your health care provider for any amount you may owe. You may receive EOBs in the mail, or you can view copies by logging in to your online services on umr. com. You can sign up to go paperless and receive email alerts any time you have a new EOB or need to take action about a claim.

Reviewing your EOBs can help you avoid paying more than you should for the care you receive. Errors can happen, and sometimes claims need to be resubmitted or processed more than once to ensure they are paid correctly.

If you ever have a question about an EOB, or if your health care provider bills a different amount from what appears on your EOB, make sure to call the member services number listed on the back of your benefits ID card.

Remember: An explanation of benefits (EOB) is not a bill. It simply tells you everything you might want to know about how your recent medical service was covered by your benefits plan. Let’s take a closer look at an example of an EOB for a member who has a consumer HRA account and went to the doctor recently:

Cost summary

The first page of your EOB is a summary of how much your provider billed, how much was covered by your plan, how much your health reimbursement account (HRA) paid, and any remaining balance you may owe to your provider.

Benefits and account update

On the next page, you’ll find a breakdown of how much you and/or your family have applied toward your annual deductibles and out-of-pocket amounts.

Here’s a couple important terms to understand: Deductible: The amount you have to pay before your plan pays for specified services. Deductibles are usually an annual set amount. Out-of-pocket: The most you could pay during a coverage period (usually one year) for your share of the costs of covered services. After you reach your “to go” amount, the plan will usually pay 100% of the allowed amount.

If you have a health reimbursement account, or HRA, your EOB will also provide a summary with your up-to-date account balance and any amount paid from your HRA. ©© 2021 2021 United United HealthCare HealthCare Services, Services, Inc. Inc.

Service and payment details This section includes information about who received the medical service, the name of the provider and what types of care they received. It gives you a breakdown of how the claim was processed, including: • How much your provider billed • Your network discount • The amount paid by your employer-sponsored plan • T he amount you may owe, including co-pays, deductibles and out-of-pocket amounts • T he amount paid by your HRA and any remaining balance

Sign up for digital EOBs and you’ll receive email reminders every time you have a new EOB. Plus, we’ll let you know if you need to take action on the EOB and give you more details about your claim.

Ask a nurse I'm a 48-year old former smoker, and when I saw my doctor for my health screening last month, he said my cholesterol numbers were a bit high. My total cholesterol was 212, and my LDL was 132. What are some things I can do to lower these numbers? Shawn in Ohio Cholesterol is found in many of the foods we eat, and our bodies need some cholesterol to work properly. But too much cholesterol in your blood can raise your risk of heart disease, as the cholesterol can stick to the walls of your arteries and lead to narrowing or blocked arteries. The good news is there are ways to lower your cholesterol numbers naturally. It starts with making heart-healthy lifestyle changes to your daily routines, including healthy food choices, getting enough exercise, and working to reach and maintain a healthy weight. You’ll want to limit the amount of cholesterol, saturated fats and trans fats in your diet. Keep an eye on animal-based items like meats, eggs, milk and dairy products, baked goods and deep-fried or processed foods. Try to eat more foods with soluble fiber, which can help prevent your digestive tract from absorbing cholesterol. These include whole-grain cereals, such as oatmeal and oat bran, fruits such as apples, bananas, oranges, pears and prunes, and different types of beans and peas.

LEARN MORE

To keep your heart healthy, you should also limit your sodium intake to no more than 2,300 milligrams, or 1 teaspoon, of salt a day. And limit your alcohol use to no more than one or two drinks a day. Remember to check nutrition labels on packaged foods to see how much fat, saturated fat, cholesterol, fiber and sodium they contain. Regular exercise can help lower your LDL cholesterol and manage your body weight. Most healthy adults should aim for at least 2.5 hours of moderate intensity exercise each week. You may need to increase the amount and intensity of your exercise if you’re trying to lose weight. If your cholesterol levels remain high despite these lifestyle changes, your doctor may prescribe statins or other cholesterol-lowering medications to help bring your numbers down. Cigarette smoking can raise your LDL cholesterol and triglyceride levels, so quitting tobacco was a good first step toward getting your cholesterol numbers in check. One year after quitting, former smokers see their odds of heart disease cut by half, and their risk drops more with each added year.

Introducing My taskbar on 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.

Visit umr.com today to take advantage of this time-saving feature!

Needs to be updated

Marked complete. No more action needed

My taskbar may prompt you to: -

Provide/verify your email address Provide other insurance information Update security questions Review new claims Provide accident details

- G o paperless - G et to know UMR - Take your clinical health risk assessment (CHRA) - R eview wellness activities

Watch out for

frostbite The first heavy snow can be all fun and games, but when the temperature drops below freezing, it’s important to protect yourself from frostbite. Try to limit your time outdoors, if you can, and reduce your exposure by keeping your fingers, toes, ears, cheeks and nose covered with warm, dry clothing.

What are the signs to look for? • N umbness: Victims of frostbite may not be aware of the danger because the frozen tissue is numb • Redness or pain to areas of skin exposed to cold • Skin that appears white or grayish-yellow • Skin that feels unusually firm or waxy

Click on the links below to find more information about the monthly health observances for winter.

If a person is experiencing frostbite, try to get them to a warm room or shelter, cover them with dry blankets or clothing, and seek medical attention as soon as possible.

Cervical Health Awareness

• Unless necessary, do not walk on feet or toes with frostbite

American Heart Month

• Place areas affected by frostbite in warm-to-touch water

Go Red for Women Day (Feb. 5)

• Do not use a fireplace, heat lamp, radiator, stove or heating pad for warming

Children’s Dental Health

• Do not rub or massage areas with frostbite

Colorectal Cancer Awareness

JANUARY Birth Defects Prevention FEBRUARY

MARCH National Nutrition Month Save Your Vision Sleep Awareness Week

Source: U.S. Centers for Disease Control and Prevention (CDC), cdc.gov

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.

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

TIMES TO GO:

• • • • •

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.

(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.

EXERCISE, NUTRITION AND SUPPORT ARE KEY Did you know nearly 50% of New Year’s resolutions include losing weight? And that number could be even higher this year thanks to a stressful election season that drove some people to binge eat or drink, combined with the infamous “COVID-19” pounds that many have gained since the start of the pandemic. If you resolve to shed pounds this year, don’t follow a fad diet. Instead, focus on eating healthy foods in moderation, exercising and seeking support. If you’re strong in one area but weak in another, direct more of your energy there. And remember: Weight should be lost gradually for it to be safe and for sustainable habits to form.

BMI Chart BMI 19 21 23 25 27 29 31 33 35 5’

97 107 118 128 138 148 158 168 179

5’2 104 115 126 136 147 158 169 180 191 HEIGHT

WEIGHT LOSS:

Before you start a weight-loss plan, it’s important to calculate your Body Mass Index (BMI). You’re at a healthy weight if your BMI is between 18.5 and 25. Studies show a BMI above 30 (obesity) increases your risk for many chronic health problems. If your BMI is beyond the normal range, work with your doctor or health coach to create a personalized weight-loss plan.

5’4 110 122 134 145 157 169 180 192 204 5’6 118 130 142 155 167 179 192 204 216 5’8 125 138 151 164 177 190 203 216 230 5’10 132 146 160 174 188 202 216 229 243 6’ 140 154 169 184 199 213 228 242 258 6’2 148 163 179 194 210 225 241 256 272 6’4 156 172 189 205 221 238 254 271 287

Calculate your BMI: (example above) Height Weight BMI

5'6" 167 lbs. 27

Your BMI results: Less than 18.5 Underweight 18.5 – 24.9 Normal weight 25 – 29.9 Overweight 30 – 34.9 Obesity, Class 1 35 – 39.9 Obesity, Class 2 Greater than 40 Extreme obesity

EXERCISE STRAPPED FOR TIME? Read the “mini-habits” article on page 15 to learn how to make small, manageable changes.

For example: A 30-50-year-old woman who does not exercise needs about 1,800 calories a day to maintain her normal weight. A 30-50-year-old man who does not exercise needs about 2,200 calories to maintain his normal weight. For every hour of exercise they do, they would burn: • 240 to 300 calories doing light activity such as cleaning house or playing baseball or golf

• 370 to 460 calories doing activity such as a brisk walk (3.5 mph), gardening, biking (5.5 mph) or dancing

INCORPORATE EXERCISE Physical activity is a primary part of reaching and maintaining a healthy weight. To lose weight, your body needs to burn more calories than you eat. The number of calories you burn through physical activity depends on the intensity of the activity, your weight and the time you put in. Lower intensity activities require more time to burn the same number of calories.

• 580 to 730 calories • 7 40 to 920 calories doing activity such as running at a pace of 7 minutes per mile, playing hockey or skiing

doing activity such as jogging at a pace of 9 minutes per mile, playing football or swimming laps

8 healthy ways to cut 500 calories a day 1. Choose lower-calorie snack options.

MAKE YOUR CALORIES COUNT We’ve established that you must burn more calories than you consume to lose weight, but when it comes to eating for weight-loss, both quantity and quality are important.

What you eat matters as much as how much you eat.

2. Cut one high-calorie treat a day. 3. Don’t drink your calories (including alcohol). 4. Skip second helpings. 5. Try low-calorie substitutions. 6. Use a plate or bowl for all meals and snacks. 7. Say “no” to fried food. 8. Take half your restaurant meal home.

“Empty” calories, such as those from solid fats and added sugars, provide no vitamins or minerals. Most of the calories in soda, flavored fruit drinks and alcoholic beverages are empty calories. Consuming these things will leave you feeling hungry.

Conversely, high-fiber and proteinrich foods, such as fruits, vegetables, whole grains, poultry, fish, beans, nuts and low-fat dairy, are packed with nutrients. They can fill you up and satisfy your hunger.

NUTRITION 32

SUPPORT BUILD IN SUPPORT AND ACCOUNTABILITY Are you the type of person who likes to be cheered on? Are you more likely to stay committed to your goals when you tell someone else about them?

Most people find it easier to stick to their habits when they have encouragement or know that someone is counting on them.

Talk with your doctor before starting a new diet or exercise program, especially if you have an underlying medical condition.

Weight-loss support can come in many forms, such as: • A sking a friend or family member to send you uplifting texts or to check in with you regularly to see how your journey is going • I nvolving a personal trainer, weight-loss coach or online support group • F inding a workout buddy or accountability partner who you’ll be letting down, too, if you don’t stick with your commitment • U sing apps that help you track calories, water intake and exercise Consider what type of support would work best for you and build it into your weight-loss plan.

Did you know that obesity increases the risk of severe illness from COVID-19?

WINTER MEAL MAKEOVER

Healthier Veggie Mac and Cheese Whether you start with leftover pasta or veggies, this one puts them together for a “healthier” take on the traditional comfort food. Make it a one-dish meal by adding protein, like leftover chicken or garbanzo beans. DIRECTIONS 1. F ollow the package directions and boil pasta until al dente. Drain. 2. W hile the pasta cooks, make a sauce in large skillet (just be sure it’s oven safe). Note: If you need to use a pot, melt butter over medium heat. 3. W hen melted, whisk in a small amount of flour, slowly adding milk, alternating between milk and flour, being sure to whisk well to avoid lumps.

4-6

INGREDIENTS

servings

• 2 T butter (or butter alternative) • 1/2 teaspoon onion powder • 1/2 teaspoon garlic powder • 1/4 teaspoon salt, plus more to taste • F reshly ground black pepper • 1 1/2 generous cups shredded zucchini – use paper towel to squeeze out moisture (you can also use peas or broccoli) • 1 1/2 cups milk or unsweetened almond/cashew milk

4. B ring this sauce-like mixture just to a boil, reduce heat to simmer and stir casually for a few minutes until the mixture thickens up like a gravy. Add garlic and onion powder, salt to taste and freshly ground black pepper. Stir. (Add as much black pepper as you’d like!) 5. A dd about 1 1/2 cups of shredded sharp cheddar cheese. Stir until melted. 6. F old in cooked noodles and shredded zucchini, peas or broccoli. OPTIONAL: Top mac and cheese with remaining 2 ounces of shredded cheese. 7. I t’s ready to serve, or for a crispy top layer, broil for 1-2 minutes until cheese is golden.

• 10 ounces dry pasta – shells work well • 1 /4 cup whole wheat pastry flour (regular flour or gluten-free work fine, too) • 6 oz (roughly 1 1/2 cups) shredded sharp cheddar cheese (for the best results, shred from the cheese block) • F or topping: 2 oz (1/2 cup) shredded sharp cheddar cheese

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

En Español Recursos para ayudarle a vivir una vida más saludable Visite umr.com y vaya a en Español en la sección a la izquierda del menú principal para acceder a los recursos en español. O seleccione Member en el menú principal y vaya a Health Education Library (Biblioteca de Educación en Salud) para obtener más información confiable.

Seleccione Español en el menú desplegable para aprender más sobre las enfermedades comunes, los síntomas y los tratamientos.

About us UMR is a third-party administrator (TPA), hired by your employer to help ensure your claims are paid correctly, so your health care costs can be kept to a minimum and you can focus on your health and well-being.

Visit our website at umr.com to learn more

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. ÂŠ2021 United HealthCare Services, Inc.

Healthy You from UMR - Winter 2021

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