Healthy You from UMR - Winter 2020 by CARE - A UMR Solution

Healthy You Winter~ 2020

Stay well this winter

Beat the

Sunday Blues

Where’s the Beef? Everything you need to know about protein options

Mouthing Off: DO’S and DON’TS for Good Oral Health

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 ©2020 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

YOUR WINTER WELLNESS PLAN Q1 is the perfect time for a personal tune-up. Here’s your customizable roadmap.

OVER THE RIVER AND THROUGH THE WOODS

HOW TO BATTLE THE SUNDAY BLUES Strategies to fight the funky feeling that sets in as the weekend winds down.

How to stay healthy and safe during your winter travels.

SIGNS AND SYMPTOMS OF A HEART ATTACK

Find out if you’re at risk and what you can do to prevent heart disease.

TRACK YOUR CLAIMS 4 UMR ON THE GO 5 ASK A NURSE 22 WHERE TO GET CARE 23 INTRODUCING MY TASKBAR 25 CERVICAL CANCER 28 FIND A DOCTOR OR HOSPITAL 29 MEAL MAKEOVER 30 EN ESPAÑOL 31

WARM UP BY WORKING OUT

Add a creative twist to your workout this winter.

WHERE’S THE BEEF? Get the skinny on protein, including how much you need and which types are best.

SCREENS AND SLEEP: KNOW THE NEGATIVE EFFECTS

How electronics affect our sleep – and our health!

MOUTHING OFF: ORAL HEALTH DO’S and DON’TS

Protect your teeth with these simple tips.

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

ÂŠ 2020 United HealthCare Services, Inc.

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From the Editor

YOUR winter wellness PLAN January is healthy change month. And while some people love making New Year’s resolutions, others find them a bit arbitrary. So instead of (or in addition to) making a New Year’s resolution, why not commit to a winter wellness tune-up?

Everyone’s needs will vary, so here are a few categories to consider including in your personal plan: EAT

SLEEP

Try adding winter produce, such as squashes, root vegetables, beets, brussels sprouts or cranberries, to your meal plan for some hearty nutrition and variety. Love to bake? Research healthy recipe substitutions, like using dates to sweeten your recipes, or experiment with using different types of flours and sugars. If cooking’s not your jam, commit to choosing healthier takeout and snacks.

Has the lack of sunlight left you feeling tired and sluggish? While you can’t control the weather, you can get the recommended amount of sleep. For most adults, that’s at least 7 hours a night. Set a bedtime alarm to help you turn in on time. And commit to improving the quality of your sleep by turning off electronics and dimming the lights at least an hour before bedtime.

PROTECT

NURTURE

MOVE

While skin care is a hot summer topic, it’s equally important in the winter when you’re vulnerable to the cold, dry air and wind. Be sure to stay hydrated by drinking plenty of water, running a humidifier and moisturizing regularly. And continue using sunscreen, particularly on your face. Winter rays can still damage exposed skin.

As the holiday cheer gives way to gloomy days, be sure to schedule activities that boost your mood. Sign up for a class. Make time for your favorite hobby. Plan a lunch or dinner date with a friend. Staying connected with others can keep you from feeling lonely and isolated during the long winter months.

Our winter exercise article on page 16 offers creative tips for staying active indoors, so there’s no excuse for neglecting your fitness goals. Bonus: You can warm up by working out.

Whether you’re a resolution-maker or not, take time in the new year to identify your health goals and create a plan to make wellness a priority in 2020. You deserve it! © 2020 United HealthCare Services, Inc.

How to battle

the Sunday 8

The Sunday Blues are a very real phenomenon that many people – even those who love their jobs – face. In 2015, a Monster.com poll found that

of respondents in the U.S. report having “really bad” Sunday night blues. Also referred to as the Sunday Dreads, the Sunday Blues are characterized by feelings of anxiety or melancholy that settle in on Sunday, particularly as the day wears on. Sometimes they’re chronic; sometimes they’re intermittent or seasonal.

Blues

While some people can clearly identify a reason for these funky feelings, others are at a loss for an explanation. Many people report having these feelings since childhood (and not just those homework procrastinators). ON THE FOLLOWING PAGES, we identify some possible causes of the Sunday Blues and offer tips for minimizing them.

need-to-do

want-to-do

I want more me time The end of the weekend might also signal the end of the only personal time you get each week. And that can be a legitimate bummer. If you’re mourning the end of “your time,” determine whether you’ve made the most of the weekend. Did you enjoy relaxing on Friday and Saturday but grow increasingly agitated on Sunday, feeling like you’d squandered your free time? Did you fail to tackle everything on your to-do list? Or are you just disappointed that there’s not more time to do the things you love?

First, be honest about whether your to-do list was reasonable. If it was and you simply didn’t do a good job balancing work and leisure, consider structuring your weekends to include both need-to-do and want-to-do activities, possibly intermittently. It might leave you feeling both refreshed and accomplished. You may also want to look at your work/life balance and determine whether you can carve out more time during the week for the personal things you want and need to do.

The Sunday Blues can improve, but you also might have to accept them for what they are and try not to let them define your weekend. And if you experience chronic, severe Sunday Blues, it may be a sign that something about work or school needs to change – or you may need to be evaluated by a medical professional for depression or anxiety.

My job is stressful Think about what’s going on at work. Is there too much on your plate? Is there conflict among co-workers? Is your boss unreasonable? Figure out if there’s an underlying issue that’s causing you to dread Monday morning and consider whether addressing it might help alleviate the Sunday Blues. If you’re anxious about something beyond your control at work, try to use positive self-talk instead of dwelling on what could go wrong. On the other hand, many people are happy with their work – even excited about it – and feel fine on Monday morning, yet still struggle on Sunday night. If that’s you, try some of the tactics below.

How to fight back • Make plans for Sunday night so Monday morning isn’t the “next thing” on your calendar. Having dinner with friends is a great way to wind down the weekend.

• T reat yourself to something special Sunday night. A decadent dessert, a bubblebath with candles, a catch-up with a friend, a long walk or even a solo shopping trip might help.

• Make sure you have something to look forward to on Monday. Plan lunch with a co-worker, eat your favorite breakfast treat, or schedule an activity you love after work.

• Focus on being in the moment instead of looking ahead. Do a meditation, take a leisurely shower, practice yoga, watch a movie or read a good book.

• Create a Sunday evening ritual. Family dinners, game nights or movie dates are fun choices. Or maybe something more practical like planning your outfits for the week or prepping your meals is more appealing if your anxiety stems from worry about the hectic week ahead.

• Take good care of yourself. Exercise regularly, get adequate sleep and eat well.

• Plan to start Monday with an easy or pleasant task to help you ease into the week.

lan to do something nice for someone P else Monday morning, like picking up donuts or sending a quick note of thanks or encouragement. Making other people happy can boost your own happiness.

e , alon s p i t , These ation n i b om or in c ease p l e h t migh lues B y a Sund your oms. t p m sy

Over the river and through the woods Whether you’re traveling by plane, train or automobile, winter voyages require extra preparations and precautions. Here’s how to get the most out of your winter work trip or vacation.

Get prepared Have a mechanic make sure your car is winter-ready, especially before a long drive. Stock your car with water and healthy snacks, a blanket, a first aid kit, jumper cables and a spare tire (and know how to change it). Also, don’t let your fuel tank get too low: You could run out of gas, or your gas line might freeze. After all, closures and traffic are unpredictable, especially when road conditions are bad. Be sure to keep an eye on the weather and flight schedules, which can change quickly this time of year. And consider scheduling a nonstop flight to minimize your exposure to germs, delays and cancellations.

Stay hydrated Hydration is especially important when you’re flying. Winter air is dry, and airplane air is even dryer. Drink plenty of water before, during and after your flight. And avoid drinks with alcohol and caffeine. Not only can they dehydrate you, but they can also make you feel sluggish and disrupt your sleep. Use a saline nasal spray frequently so germs can’t sneak into dry, cracked nasal passages – and to avoid a stuffy nose.

Be good to your body

Protect yourself

Whether you plan to travel or not, be sure to get your flu shot. Strengthen your immune system with nutritious food, especially vitamin-packed fruits and veggies. You might also consider taking immunityboosting supplements.*

You never know when you’ll need to make an unpredicted stop, so always travel with a jacket, hat, gloves and shoes to avoid exposure to the cold.

And while it may be tempting to sacrifice sleep to prepare for a trip, traveling is hard on your body. Get adequate sleep beforehand so your immune system isn’t compromised. Then plan to get plenty of rest at your destination, even if it means cutting an activity short. Finally, make sure you’re moving during your travel. Take a few minutes to stretch every morning. Walk as much as possible instead of relying on your car or public transit (as long as you feel safe). Or bring your exercise gear so you can hit the hotel gym or pool. *Talk to your doctor before taking any new supplements. © 2020 United HealthCare Services, Inc.

Wash your hands frequently with warm soap and water, and keep hand sanitizer handy, especially before eating. This is the number one way to avoid illness! Consider using a face mask in busy, germ-filled places like airports, train/bus stations and airplanes. Airplane cabins typically are not cleaned well between flights, so carry antibacterial wipes to use on the tray tables and armrests. And give hotel remote controls a wipe, too! Be sure not to sit for too long, especially if you are pregnant or have a condition that makes you more likely to get a blood clot. Get out of your seat or stop the car every two hours and take a short walk.

SIGNS AND SYMPTOMS February is Heart Health month, so consider this a friendly reminder to brush up on your heart health knowledge. Every heart attack symptom – from the subtlest twinge to the most intense pain – deserves immediate attention. Knowing possible signs of a heart attack is your best defense and chance at the optimal outcome.

FIND OUT IF YOU’RE AT RISK It’s the classic story of someone’s tingling arm, cold sweat, sudden chest pain – and collapse. This is what most of us imagine when we think of a heart attack. But in reality, heart attacks don’t all look the same. They aren’t one-size-fits-all, and some are easier to spot than others. For some, the attack begins with unusual jaw pain, and for others it’s nausea or an upset stomach.

•

These differences extend to men and women. Both can experience chest discomfort, but women are more likely than men to experience a heart attack without chest pressure. • Chest pain or discomfort (may be felt as pressure, squeezing or heaviness) • Discomfort in one or both arms • Back discomfort

+ +

• Neck pain

• Jaw pain

• Breaking out in a cold sweat • Stomach pain

REMEMBER

• Nausea

Even if you’re not sure it’s a heart attack, have it checked out.

• Lightheadedness

Minutes matter, and calling 911 is almost always the fastest way to get lifesaving treatment.

• Extreme fatique

• Shortness of breath with or without chest discomfort +

Symptoms more common in women Since these symptoms may be milder than the discomfort or pain felt in the chest, or in one or both arms, they are more likely to be ignored.

OF A HEART ATTACK WHAT YOU CAN DO

KNOW YOUR RISK

(To manage risks and prevent heart disease) Heart disease is the leading cause of death in the United States. By learning about it now, understanding your risk and making lifestyle changes, you can help reduce your risk of developing heart disease or recurrent heart problems in the future. The chance of developing – or worsening – heart-related disease increases greatly with the number of risk factors you have. So, the more factors you have, the greater your risk. Reduce your risk for heart disease by working on the risk factors you can reduce or manage. If you have diabetes or high blood pressure, work to get it under optimal control.

Tips for reducing your risk Meet with your doctor to discuss your risk for heart disease

FOR HEART DISEASE As the world of medicine and heart disease continues to change and expand, we learn more about the risk factors linked to heart disease. A risk factor is a condition or behavior that increases the likelihood of developing a disease or medical problem.

Some risk factors can be reduced (modifiable) and some risk factors can’t be changed (non-modifiable).

Risk factors that you can reduce or manage + Smoking/smoke exposure + Being overweight or obese + Being physically inactive

Quit smoking and limit exposure to second-hand smoke

Work to reach and maintain a healthy weight

Stay physically active

Lower your blood pressure, if needed

If you have diabetes, adopt a lifestyle to help manage your blood sugar

HDL

Get your cholesterol levels under control

+ Undesirable cholesterol levels + High blood pressure + Diabetes

Those you can’t change - Heredity - including certain races - Male gender - Increasing age

LDL

WARM UP BY WORKING OUT When the months get colder, the temptation to layer up and snuggle up often keeps us from staying in touch with our need to live an active lifestyle. Instead of piling on the layers to keep the cold at bay, we need to keep moving to warm up. Luckily, a fitness routine doesn’t require a gym membership – just a bit of creativity and commitment.

Embrace your inner homebody Make reasons to move

Watch a movie and move!

Is the laundry on overload? Create a laundry routine that has you making the most of going up and down the stairs.

Get a piece of workout equipment, like a stationary bike, and go for a ride while watching your favorite TV series. Or just walk or jog in place. Whatever you do, challenge yourself to stay on the move.

Create a home circuit Remember PE class? Commit to repetitions of jumping-jacks, push-ups and squats, and modify as needed.

Use old equipment Dust off that treadmill, weight bench, or what-have-you and dedicate 30 minutes to active movement each day.

Kick it old-school on YouTube Maybe what you really need is a bit of Jane Fonda back in your life. If she’s not your style, you can still take on Billy Blanks and his full Tae Bo workouts. If you really want to smile while you move, then Richard Simmons is only one click away.

Get out of the house Find reasons to make the most of those sunny days. Going for a walk or a hike can be refreshing and invigorating. If you like to run or take part in winter sports, remember to stretch before heading out the door so your muscles are ready for the cold. If you have ever wanted to try something like snowboarding, then this might be the year to do it. Believe it or not, you can burn even more calories without taking on the slopes. Cross-country skiing is a great way to enjoy the great outdoors.

Take on technology In today’s society of connectivity, technology can be one of the best ways to get fit. Among the endless array of workout videos on YouTube, Netflix and other video streaming platforms, you can access cardio workouts, dance fitness and strengthening exercises, such as Qi Gong and Tai Chi. Smartphones and tablets offer a variety of apps that can help you track your fitness goals while providing you with easy at-home exercise routines.

Do you want to work on your abs (or lack thereof)? There’s an app for that!

Video games can also be an exercise game-changer. Why not play one that requires real movement? Try a dance challenge game, take up virtual bowling or golf, or join a band and turn up the heat. Sweat it out and win that virtual trophy while reaping the rewards of physical strength.

Would you like to go to a workout class, but are afraid of the commitment? There’s an app for that too. With apps like 30 Day – Ab Challenge, Aaptiv, 8fit, and Yoga Studio: Mind & Body, everything from flexibility-focused sessions to core workouts to resistance training routines are right at your fingertips. What’s great about these apps is that they give you the option to start with easier workouts and build your way up to hard ones, motivating you along the way.

Calories burned in 30 minutes: Cross-country skiing

Downhill skiing

500+

300+

Snowboarding

200+

*totals vary depending on individual weight and intensity of the workout

Screens and sleep Know the negative effects While a bad night of sleep here and there may just leave you tired and grumpy, people who regularly don’t get enough sleep are at greater risk for illness and chronic diseases. After several nights of losing sleep – even a loss of just 1–2 hours per night – your ability to function suffers as if you haven’t slept at all for a day or two. One in three people suffer from poor sleep, with screens bearing more and more of the blame. Let’s look at the role tech can play in hindering healthy sleep habits.

90%

of people in the U.S. admit to using a technological device during the hour before turning in.

Blue light battles

Social stress

The blue light emitted by screens suppresses melatonin, an important hormone that tells your body it’s time to sleep – and helps you stay asleep. That’s why it’s important to avoid bright lights and screens at least 30 minutes before your bedtime. This includes smartphones, tablets, laptops and TVs.

Many people feel beholden to their devices and can’t resist checking notifications or responding to messages no matter what time it is. But constant connectivity takes an emotional toll, which can lead to stress, anxiety and even depression. It’s important to set boundaries with the people and technology in your life, and bedtime is the best place to start. If certain people need to be able to reach you 24/7, set up special ring or text tones for them, or allow messages from them to come through when Do Not Disturb is enabled.

Newer devices have night modes that can filter or turn off blue light during a set time period. And you can buy eyeglasses, with or without a prescription, that help block blue light. While avoiding electronics before bedtime is best, blocking the blue light is helpful if you can’t disconnect. If you like to read before bed, choose an e-ink e-reader or a good oldfashioned book.

Remember: You are in control. Even if people can reach you day and night, you are not obligated to respond immediately.

Brain drain

Binging and buzzing

The stimulation technology provides makes it difficult for your brain to wind down and prepare for sleep. If you’re watching a show, surfing social media or catching up on email right up until bedtime, your brain stays engaged and is tricked into thinking you need to remain alert. And that makes it hard to relax, especially when you unexpectedly see or read something that’s upsetting or exciting.

It’s tempting to crawl under the covers with your device, especially if you use it as an alarm clock, relaxation tool or sleep monitor. If that’s the case, put it out of reach when you turn in for the night so you won’t be tempted to pick it back up. Features like Do Not Disturb allow you to silence notifications during certain hours so your device won’t buzz or chime when you receive notifications.

4 key components to healthy sleep 1. A sufficient amount of sleep 2. The proper number of ageappropriate naps 3. Uninterrupted, quality sleep 4. A sleep schedule that’s in sync with your natural biological rhythms

Where’s the beef? Redesigning your idea of protein-rich meals When it comes to nutrition, you can say protein is king. It’s absolutely essential to life, making up our muscles and organs and serving many functions for our bodies – which is why it’s such a popular topic among health and nutrition experts. How much? Which types are best? What happens if I don’t get enough? In a world full of fad diets, health hacks and nutrition gurus, everyone has an opinion about protein, what type to eat and why.

mmmmm... black bean burger

But stress no more. Whether you’re a meat-loving omnivore, pescatarian or vegetarian, you have options in the protein department. We’ve got the word on how much you need, and how to source your daily protein intake with care, confidence – and even a little fun.

What’s your number?

Pick your protein

Most of us need around 50 grams of protein each day, give or take (or 5-7 ounces). To know your exact number, you need to factor in your age, gender and physical activity. Of course, if you want (or need) to be precise, ask your doctor or a dietician to work up the facts for you.

Preparing meals doesn’t have to be boring, and neither does picking your protein. Variety is a key ingredient to a well-balanced diet, as well as what kinds of protein you choose to eat and serve. It’s easy to start taking steps to vary the sources of protein that you eat.

5 healthy protein options: Sub it out

Go green While it may come as a surprise, plants can really pack the power when it comes to protein.

If you haven’t given meat substitute soy or seitan products a chance, here’s your motivation. Try tofu or tempeh in sauces, burgers, soups and stir-fry favorites for a whole new take on your go-to meals.

Green leafy lettuce, beans and other vegetables help to vary your protein intake and make for great snacks. You’ll also work in fiber, potassium and folate while you’re at it.

Get fishy Try swapping salmon, trout or tuna twice a week for your normally scheduled servings of red meat or poultry. This will keep your protein and nutrient rich omega-3 fatty acids in check.

Take a burger break While you might be someone who defaults to a hamburger when you feel like you need protein, red meat is not the only answer. Consider black bean burgers, ground turkey burgers and other non-beef options. And if you really want red meat, go with lean ground beef or sirloin cuts. Just remember to trim the fat.

Just add nuts Seeds and nuts are an easy way to take your protein up a notch. They make a great shake add-in or salad topping, and can be enjoyed solo. Nuts and seeds are naturally rich in fiber, minerals and vitamin E, too. Just pay attention to “salted” and “unsalted” varieties so you aren’t taking in more sodium than you need.

When it comes to choosing your protein, whatever kind it is, remember that fresh is always best. Eating fresh food that is not canned, frozen or boxed can help you to steer clear of unnecessary sodium and other preservatives and additives that are used to extend the shelf life. © 2020 United HealthCare Services, Inc.

Ask a nurse I’m 38 years old and I haven’t had my vision checked since I was a kid. I can see just fine and don’t think I need glasses, but my girlfriend says I really should get an eye exam. Is she right, and if so, why should I get my eyes checked? Dan in Florida You are nearing the age where it might be a good idea to schedule an appointment with an eye doctor. An eye exam not only checks your vision, but also the health of your eyes. That way, any developing eye conditions or potential problems can be identified and treated early, before any loss of vision occurs. When and how often you should receive a comprehensive eye exam depends on a number of factors, including your medical history. The American Academy of Ophthalmology recommends people begin receiving exams every 2 to 4 years, starting at age 40, though your doctor may have you start earlier if you are at higher risk for eye disease. In general, our risk for eye problems increases as we age, so people 65 and older are urged to receive eye exams every year or two. You might think your vision is OK now, but after being tested and prescribed a pair of glasses or contact lenses, you might be surprised how much better you can see. In addition to checking your visual acuity, an eye exam can help identify conditions that might otherwise go undetected because they have no symptoms. Common eye disorders include: • D ry eye: When a person’s eyes don’t produce tears properly. • A ge-related macular degeneration (AMD): A condition that gradually damages our central vision. • C ataracts: A clouding of the lens that can cause vision to be cloudy or blurry. • G laucoma: A group of diseases that can damage the eye’s optic nerve. • D iabetic retinopathy (DR): Progressive damage to the blood vessels of the retina related to diabetes. In fact, eye exams can even alert doctors to previously undiagnosed health conditions, such as high blood pressure or diabetes.

LEARN MORE

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:

Find your member ID card

Find a provider On the back of 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.

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

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)

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!

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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

MOUTHING OFF D O ’S a n d D O N ’ T S fo r G O O D O R A L H E A LT H We all know that brushing your teeth twice a day, flossing and visiting your dentist regularly is key to good oral health. But what you eat and drink plays an equally important role. Here are a few simple steps to practice:

DO. EAT YOUR FRUITS AND VEGGIES These foods provide you with fiber and an extra dose of H20. This combination helps balance the sugars in your mouth while activating an increase in saliva as you chew, washing away acids that build up in your mouth.

DO. MILK IT Dairy products such as milk, yogurt and cheese are rich with calcium and protein – and low in sugar – helping to strengthen your teeth.

DON’T. CHOMP DOWN ON HARD CANDIES Steer clear of hard candies. Not only are these candies filled with sugar, but they also put your teeth at risk for chipping and breaking when you chew on them.

DON’T. GET TOO STICKY Beware of sticky foods – even the healthy ones – because they’re hard to unstick! Whether you’re eating candy or dried fruit, be sure to rinse out your mouth afterward and brush as soon as possible.

DO. FILL UP ON WATER Drinking water helps wash food and other particles out of your mouth, neutralizing the acid that plaque feeds on.

DON’T. CONSUME SUGARY FOODS

DON’T. CRUNCH THE ICE

Eating foods high in sugar and drinking sugar-based drinks can have a significant negative impact on your teeth. Reading food labels is as important to your oral health as it is to your overall health.

Grinding down on ice can damage your enamel or cause chipping or cracking.

GOOD PRACTICES CAN HELP AVOID: TOOTH DECAY a preventable disease that occurs when plaque combines with sugar and causes acid to eat away at your teeth.

GINGIVITIS the first sign and only treatable stage of gum disease. Symptoms include redness, tenderness and easy bleeding of the gums.

GUM DISEASE

DO. CHEW GUM Chewing gum increases the flow of the saliva in your mouth, which helps keep food and bacteria from getting stuck in your teeth. Saliva production also increases the calcium and phosphates in your mouth, which help strengthen tooth enamel. Choose a product with the ADA seal of approval to ensure that it’s sugar-free. Sugar-free gum contains sweeteners such as sorbitol or xylitol that are non-cavity causing because they don’t feed the plaque in your mouth. Plaque feeds on sugar, which results in tooth decay.

Did you know ... Cervical cancer affects nearly 13,000 women in the U.S. each year, but we could prevent it from happening if everyone followed two simple steps: 1. Vaccinate early

2. Get screened often

Some forms of human papillomavirus (HPV) have been linked to abnormal cell changes on the cervix that can lead to cervical cancer. To reduce the rate of infection and the spread of HPV, health professionals recommend all girls and boys receive the HPV vaccination, starting at age 11 or 12.

Your health care provider can use a Pap screening or HPV test to detect abnormal cell changes in the cervix early, sometimes years before cervical cancer develops. Experts recommend women start receiving routine Pap tests at age 21, and then receive Pap and HPV tests in combination starting at age 30.

Click below for more monthly health observance information: JANUARY:

FEBRUARY:

MARCH:

Cervical Health Awareness

American Heart Month

Colorectal Cancer Awareness

Birth Defects Prevention

Childrenâ&#x20AC;&#x2122;s Dental Health

National Nutrition Month

Glaucoma Awareness

National Kidney Month ÂŠ 2020 United HealthCare Services, Inc.

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MEAL MAKEOVER

Thai Curry Turkey Stew Leftover turkey shines for a second time and brings a little heat. Perfect for the winter months paired with basmati rice. Add a side of cornbread and a spoonful of yogurt or sour cream to temper the Thai chile pepper.

Visit foodhero.org for other easy leftover recipe ideas

INGREDIENTS

DIRECTIONS:

• Leftover shredded turkey, totaling 2 cups

1. O ver medium-high heat, add oil or butter to a medium saucepan.

• 2 Yukon Gold potatoes, peeled and diced (1-inch pieces) • 1½ teaspoons ground coriander • 1 Thai chile pepper, seeds removed • 2½ cups chicken broth (no sodium added is preferred) • 1 tablespoon fresh ginger, peeled and chopped • ¼ cup yogurt • 1 small onion, sliced thin • 1 teaspoon ground cumin

2. A dd garlic, onion, ginger and 1 teaspoon salt. Stir and cook 5-7 minutes. 3. S tir in cumin, tomato paste and coriander, and cook for another minute. 4. A dd broth and potatoes and bring to a boil. Add the chile pepper, reduce the heat and partially cover, simmering until the potatoes are tender (about 15-20 minutes).

• 1 tablespoon minced garlic

5. I f you’d like a thicker stew, try mashing some of the potatoes with a fork on the side of the pot.

• 3 tablespoons butter or safflower oil

6. Add the turkey and heat through.

• Cooked basmati or other rice

7. R emove from the heat. Stir in the yogurt and season with salt.

• 1 tablespoon tomato paste

• Optional: additional yogurt and sliced peppers for garnish • Optional: cornbread or bread for dipping • Kosher salt to taste

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8. S erve over rice. Sprinkle with garnish, add optional topping of yogurt or side of cornbread. Enjoy.

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.

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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. 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. ÂŠ2020 United HealthCare Services, Inc.