Healthy You from UMR - Summer 2019 by CARE - A UMR Solution

Healthy You Summer ~ 2019

Design your summer

UPTICK IN

LYME DISEASE Fresh and easy twists on grilling

Mastering mindfulness

SUMME R

Boredom Busters

About this magazine “Healthy You” magazine is published as an educational resource for UMR members and provides information about tools and resources available from UMR as a part of our member online services. Available features and benefits are dependent on the products and features included in the plan design. Not all members will have access to all features shown. Copyright ©2019 United HealthCare Services, Inc. Reproduction in whole or part is not permitted without permission in writing from UMR. All information and links were accurate and functional at the time of publication. However, because this electronic publication contains links to third-party sites, information can change and become unavailable. While using this electronic publication, you may click on a link to other websites. We provide links to other websites that may contain information that may be useful or interesting to you. We do not endorse, and are not responsible for, the content and accuracy of linked websites operated by third parties or for any of your dealings with such third parties. You are solely responsible for your dealings with such third parties and we encourage you to read the terms of use and privacy policies on such third-party websites.

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CONTENTS DESIGN YOUR SUMMER

Make summer special by being intentional about your goals and your plans.

BEYOND BURGERS

UPTICK IN LYME DISEASE Spending more time outdoors increases your risk for this potentially dangerous disease.

MASTERING MINDFULNESS

Learn what mindfulness is, why it’s helpful and how to make it a part of your daily life.

Freshen up your summer barbecue by adding fruits and veggies to the grill.

UMR ON THE GO

ASK A NURSE

WHERE TO GET CARE

HEARTBURN AGAIN?

PLAY IT SAFE IN THE SUN

INTRODUCING MY TASKBAR

FIND A DOCTOR OR HOSPITAL

MEAL MAKEOVER

EN ESPAÑOL 35

5 SUMMER BOREDOM BUSTERS

I f you’re already sick of hearing, “I’m bored,” try these creative activities to keep the kids entertained.

8 REASONS TO TAKE A WALK Walking provides health benefits from head to toe.

FIGHT THE FUNK Stay hydrated and healthy with this crash course in cleaning your reusable water bottle.

MRIs WHAT YOU NEED TO KNOW

Get the lowdown on MRIs, plus learn how to find the best price for your procedure.

letter from the editor

Design your

summer

Summer can be a magical time of year. There’s a special mindset and unique opportunities that only come around when the weather is warmer, school’s out and everyone is in a vacation state of mind. But it’s oh so easy to get caught up in day-to-day life and let summer slip away. So this year, why not “design your summer” by making intentional choices and plans that set this season apart.

to do list: Be more adventurous with food Summer is a great time to try new dishes – and fire up the grill. And with the abundance of fresh produce that’s available (and often cheaper) this time of year, it’s easy to add a healthy twist. Our “Beyond burgers” article offers simple ideas for incorporating fruit and veggies into your summer barbecue. Summer is also the perfect time to lighten up your dinner plate with fresh fish. Check out our Meal makeover with salmon on page 34.

Embrace life

Walk more Whether you’re starting a new fitness routine, already fit or active, or just want to do something fun with your friends, family or pets, walking is free and accessible to just about everyone. On page 22, we reveal the physical and mental health benefits of this easy exercise.

Don’t settle for boring If you have little ones around this summer, you know how challenging it can be to keep them entertained. That’s why we’ve outlined five summer boredom busting activities to help you turn off the screens and turn on the fun (page 18).

A wonderful way to connect with summer is by being more mindful. You’ll find practical tips for incorporating mindfulness into your daily routine on page 14. You might be surprised by the health benefits that come with simply tuning out mental noise and tuning into your body. It’s as easy as just slowing down and breathing.

Whatever your goals and dreams are for this summer, take time to acknowledge them and make concrete plans for achieving them.

n! u f r e umm

UPTICK IN

LYME DISEASE The incidence of Lyme disease in the United States has doubled since 1991

30,000 PEOPLE A R E A F F E C T E D E AC H YE A R

Risk factors for Lyme disease: Participating in outside activities that increase tick exposure (gardening, hunting, hiking) in an area where Lyme disease occurs

Walking in high grasses

Having a pet that may carry infected ticks home ÂŠ 2019 United HealthCare Services, Inc.

Lyme disease is caused by bacteria carried by Blacklegged ticks (also called deer ticks). They can be so small that they are almost impossible to see. Many people with Lyme disease never even see or feel a tick on their body. A tick must be attached to your body for 24 to 36 hours in order to spread the bacteria to your blood. Most people who are bitten by a tick do not get Lyme disease.

3 STAGES OF LYME DISEASE STAGE 1

STAGE 2

STAGE 3

Early localized Lyme disease

Early disseminated Lyme disease

Late disseminated Lyme disease

The bacteria have not yet spread throughout the body.

The bacteria have begun to spread throughout the body.

The bacteria have spread throughout the body.

SYMPTOMS begin days or weeks after infection. They are similar to the flu and may include:

SYMPTOMS may occur weeks to months after the tick bite, and may include:

• Fever and chills

• N umbness or pain in the nerve area

SYMPTOMS can occur months or years after the infection. The most common symptoms are muscle and joint pain. Other symptoms may include:

• General ill feeling • Headache • Joint pain • Muscle pain • Stiff neck There may be a “bull’s eye” rash, a flat or slightly raised red spot at the site of the tick bite. Often there is a clear area in the center. It can be large and expanding in size. Without treatment, it can last four weeks or longer. Symptoms may come and go. Untreated, the bacteria can spread to the brain, heart and joints.

• P aralysis or weakness in the muscles of the face

• Abnormal muscle movement

• H eart problems, such as skipped heartbeats (palpitations), chest pain or shortness of breath

• Muscle weakness

• Joint swelling • Numbness and tingling • Speech problems • Thinking (cognitive) problems

In the United States, most Lyme disease infections occur in the following areas: Northeastern states, from Virginia to Maine Northcentral states, mostly in Wisconsin and Minnesota West Coast, mainly in the Northwest

TREATMENT People bitten by a tick should be watched closely for at least 30 days to see if a rash or symptoms develop. A single dose of the antibiotic doxycycline may be given to someone soon after being bitten by a tick, when all of these conditions are true:

EXAMS AND TESTS A blood test can be done to check for antibodies to the bacteria that cause Lyme disease. But in the early stage of infection, blood tests may be normal. Also, if you are treated with antibiotics in the early stage, your body may not make enough antibodies to be detected by blood tests. In areas where Lyme disease is more common, your health care provider may be able to diagnose Stage 2 Lyme disease without doing any lab tests. Other tests that may be done when the infection has spread include: • Electrocardiogram • Echocardiogram to look at the heart • MRI of the brain • Spinal tap

The person has a tick that can carry Lyme disease attached to his or her body. This usually means that a nurse or doctor has looked at and identified the tick. The tick is thought to have been attached to the person for at least 36 hours.

The person is able to start taking the antibiotic within 72 hours of removing the tick. The person is 8 years or older and is not pregnant or breastfeeding. Local rate of ticks carrying B burgdorferi bacteria is 20% or higher.

A 10-day to 4-week course of antibiotics is used to treat people who have Lyme disease, depending on the choice of drug. Pain medicines, such as ibuprofen, are sometimes prescribed for joint stiffness.

OUTLOOK If diagnosed in the early stages, Lyme disease can be cured with antibiotics. Without treatment, complications involving the joints, heart and nervous system can occur. But these symptoms are still treatable and curable. In rare cases, a person keeps having symptoms that interfere with daily life after they have been treated with antibiotics. This is also known as post-Lyme disease syndrome. The cause of this syndrome is unknown. Stage 3 Lyme disease can cause long-term joint inflammation (Lyme arthritis) and heart rhythm problems. Brain and nervous system problems are also possible, and may include: • D ecreased concentration

• Pain

• M emory disorders

• Paralysis of the face muscles

• N erve damage

• Sleep disorders

• N umbness

• Vision problems

PREVENTION Take precautions to avoid tick bites. Be extra careful during warmer months. When possible, avoid walking or hiking in the woods and areas with high grass.

If you do walk or hike in these areas, take measures to prevent tick bites: Wear light-colored clothing so that if ticks land on you, they can be spotted and removed. Wear long sleeves and long pants with pant legs tucked into your socks. Spray exposed skin and your clothing with insect repellant, such as DEET or permethrin.

After returning home, remove your clothes and thoroughly inspect all skin surface areas, including your scalp. Shower as soon as possible to wash off any unseen ticks.

WHEN TO CONTACT A MEDICAL PROFESSIONAL Call your provider if you have: • A large, red, expanding rash that may look like a bull’s eye • H ad a tick bite and develop weakness, numbness, tingling or heart problems • S ymptoms of Lyme disease, especially if you may have been exposed to ticks

If a tick is attached to you, follow these steps to remove it: Grasp the tick close to its head or mouth with tweezers. DO NOT use your bare fingers. If needed, use a tissue or paper towel.

Clean the area thoroughly with soap and water. Also wash your hands thoroughly.

Pull it straight out with a slow and steady motion. Avoid squeezing or crushing the tick. Be careful not to leave the head embedded in the skin.

Watch carefully for the next week or two for signs of Lyme disease.

Save the tick in a jar.

IMPORTANT: If all parts of the tick cannot be removed, get medical help. Bring the tick in the jar to your doctor.

Grilling is an easy and tasty way to help you mix more fruits and vegetables into your summer barbeque menu. When cooked over the grill, fruits and vegetables become caramelized, which brings out their natural sweetness and flavor.

Beyond Burgers While grilled hot dogs, steaks and chicken are delicious, why not add healthy fruits and veggies to your barbecue this summer? It’s simple and delicious! 12

Most fruits and vegetables are in season during prime grilling months, helping you save money and take advantage of nature’s goodness.

For more ideas, check out

Move over meat ... Fruit is the new star of the barbecue with these delicious – and nutritious – grilled dishes.

Add some sizzle to your side dishes with grilled vegetables.

Grilled watermelon

Grilled vegetable packets

You can grill watermelon plain, or brush the sides with olive oil, salt and pepper. Then grill each side for only 30 seconds. Add the grilled melon to a salad or eat the wedges separately.

Select a combination of your favorite vegetables. Options might include zucchini, yellow squash, bell peppers, green beans, mushrooms, cherry tomatoes, broccoli or carrots. Slice your veggies and toss them in a large bowl with ¼ c. Italian salad dressing. Add salt and pepper, if desired. Double wrap them in large, heavy-duty aluminum foil squares. Grill 20-30 minutes. Use caution when opening packet as very hot steam is released.

Grilled pineapple or peach halves When prepared on the grill, the natural sugars in these fruits will caramelize. Serve grilled pineapple or peaches with vanilla yogurt topped with chopped nuts and a fresh cherry.

Fruit kebabs

Portobello mushrooms

Load your grilling skewers with chunks of pineapple and peaches. Grill on low heat until the fruit is hot and slightly golden. Serve with low-fat frozen yogurt or atop a slice of angel food cake.

Brush with a simple marinade or even olive oil and minced garlic. Place on medium-low heat “gill side” up. Cook about 15 minutes. Carefully flip them and cook for 1-2 more minutes.

TIP: Hard fruits are easier to grill than soft. For example, peaches and

TIP: Prevent veggies from drying out on the grill by soaking them in cold water first, then brushing them with a little bit of olive oil.

Cook vegetables over medium heat, until they have grill marks and are fork tender.

When you pause and create time and space to be present, you trade perception for clarity, fear for gratefulness, and recklessness for wisdom. The best part of this is that mindfulness is as simple as breathing in and out.

Mastering mindfulness Perhaps you’ve heard of mindfulness: It’s a trendy topic, but many people would be hard pressed to define it or explain how it applies to their everyday life. It’s actually quite simple, though:

Mindfulness is paying attention to what’s happening, to what you’re doing, to what your surroundings are – right here, right now.

So how does mindfulness work? Mindfulness starts with being exactly where you are. While that might sound simple, it raises a couple of questions: Where are you physically? Where are your thoughts? Although you know your physical location – sitting in a chair, facing a computer screen and reading this article – your thoughts might be distracting you and placing you in the past or

fast-forwarding you into the future. So, while you are physically present, the truth is that the mind and the body are often in two different places at two different times (kind of like “Quantum Leap”). The difference is that this detachment keeps you from feelings of contentment, focus and clarity. Becoming more mindful empowers you to function through a lens of © 2019 United HealthCare Services, Inc.

Being present in the moment has some major mental benefits.

Practicing mindfulness can: • Reduce stress • Soothe feelings of anxiety and depression • Improve memory awareness. When you’re detached from the present, you are also detached from yourself. This often results in causing your present self to function on autopilot and keeps you from being fully aware of who you are and how you’re responding to the world that flows around you. The mind wants to solve things, so when it is trying to deal with past events, it can cause you to feel blue. On the other hand, pivoting into the future where unknown factors drive thoughts can make you feel anxious. Considering your thoughts with the awareness of the present moment allows you to press pause on the mental jabber that is clouding your ability to be fully present.

Establishing a mindfulness practice is as easy as connecting with your senses. People have been practicing mindfulness for thousands of years. Modern day scientists are seeing the benefits too. You can start with

a simple practice, setting aside three minutes of your day to connect with yourself. Eventually, you might want to create more time and space for this, moving to periods of five, 10 or even 30 minutes. No matter how much (or little) time you devote to practicing mindfulness, know that every second in which you are truly present is an accomplishment because your body and mind finally have the chance to work together.

• Enhance your ability to focus and make decisions • Lower your blood pressure and strengthen your immune system • Lead to more satisfying relationships

Mindfulness in practice No matter where you are or what you’re doing, you have the right to stop, to breathe and to reconnect with your body, your mind and your heart.

1. C ommit to connecting with your breath for at least three minutes every day. 2. E stablish a specific time by setting a reminder. 3. P ause wherever you are and take a deep breath in and release it out naturally, then repeat for the next three minutes. 4. A s you breathe in and out, make sure every part of your body is connected with your breath.

5. Notice how your body feels and what you’re sensing: the breath in your chest and belly, the air surrounding your body, the sounds and smells around you. 6. S hould thoughts arise, acknowledge them. Then allow them to drift away as if they are clouds passing across the sky.

Ask a nurse Recently, I started having trouble falling asleep and staying asleep. I just end up lying in bed with my mind racing. Do you have any suggestions for overcoming my insomnia? Kelcie in Ohio Studies suggest 1 in 3 Americans are affected by insomnia, which can impact your ability to function during the day and may aggravate other medical conditions. A good night’s rest can help you feel more focused and energized during the day. Here are some ideas that have helped me redirect my restless brain to sleep and away from anxious thoughts: • H ave a regular sleep schedule. By keeping your “internal clock” in tune with your circadian rhythm, your body and brain will be more in sync for a natural sleep pattern. • C reate a pre-sleep routine. It’s hard to slow down your brain and calm anxious thoughts if you are active right before bed. The body craves routine, and a pre-sleep ritual tells your brain what’s coming next. Reading or taking a warm bath can help you relax and quiet your brain. • K eep your worries in a journal. Write down things you tend to worry about while lying awake and, if possible, write down a solution. Having a plan for your worries can offer a sense of relief before sleep. • C reate an optimal sleep environment. A quiet, cool and dark room – or whatever is comfortable for you – can help you feel safe, relaxed and content. • E xercise and avoid caffeine and alcohol. Physical activity can relieve stress and anxiety, while caffeine and alcohol may stimulate the brain while we want it to rest. • Try meditation. There are many free meditation apps designed to help you relax and fall asleep. It’s important to discuss your insomnia symptoms with your health care provider to identify any underlying conditions.

Email askanurse@umr.com and your question may be featured in a future issue of Healthy You.

SUMME R

Boredom Busters Beyond the usual suspects – swimming, camps and electronics – we’ve mined five fresh ways to keep you and your children engaged and entertained during those inevitably long dog days

fun!

of summer.

2. Do some DIY

Empower the kids to dig in. The trick is to carve out space for them to pitch in. From simply watering to pruning and planting, give this activity a chance to really take root.

Make cooking fun. Get your kids excited about different types of food by introducing them in a fun way. You can bring fruits and veggies to life in a variety of ways from creating creatures to designing decorations.

food r u o ith y w y a 3. Pl

Build their confidence. From glittered flip-flops and birdhouses to make-your-own-ice-cream, DIY projects help kids learn how to follow instructions and follow projects through to completion. Throw in some math and science to keep their academic skills sharp.

4. Tak e up a cause

Invest in something they care about. Create flyers and pass them out. Write your Congress representatives. If pets are your thing, consider volunteering at the local pet shelter. It will give your family a sense of greater purpose.

Give old toys and clothes new life.

geth o t r e tt Declu

Start with a drawer, a closet or a playroom. It shouldn’t feel too much like work if you keep it light and fun, play some music and reward them for a purge well done. It’s amazing what treasures you’ll find while cleaning out your own space and the satisfaction you’ll get from donating to those in need.

Fight the

FUNK

A crash course in cleaning your reusable water bottle

Reusable water bottles are all the rage for both kids and adults, and for good reason: The seemingly endless selection of materials, sizes, designs and interchangeable lids has elevated the humble water bottle from a utilitarian tool to a means for personal expression. And this evolution in hydration means the once-popular one-and-done disposable bottle has been rethought and replaced. These heartier options vary from stainless to aluminum to glass to BPA-free plastics.

The good news is that all types of reusable bottles are eco-friendlier than the standard disposable versions because they won’t go from a single use straight to the recycling bin. The not-so-good news is that a longer lifespan also calls for regular maintenance.

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KEEP YOUR WATER BOTTLE FRESH without damaging it: USE THE RIGHT TOOLS

FRESH + CLEAN Ideally, you should wash your bottle daily, but avoid the dishwasher – even for stainless bottles. It’s tempting to run our stainless staples through the all-powerful dishwasher, but any design is likely to wear off and colors might fade. Stick with old-fashioned elbow grease, hot water and the cleaner of your choice.

Sponge Long bristle brush to reach inside and to the bottle’s bottom Skinny bristle brush for getting buildup out of reusable straws Dish soap, baking soda, bleach and/or white distilled vinegar

USE HOT WATER Wear gloves if you need to, but hot water pairs perfectly with baking soda, mild dish soap or bleach to cut grime and oils that accumulate over time. Boiling water can definitely help, but without a cleaning agent like baking soda to partner up with, it’s less effective.

SOAK If you’re comfortable using bleach, add 1 tablespoon of bleach per quart of water and soak all your bottle parts for 15 minutes. Bleach is the most certain way to ensure your reusable bottle is spotless and germ-free, and as long as it’s heavily diluted, it’s absolutely safe to use.

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If you choose to avoid bleach, use hot water and baking soda to create a paste to spread over the entire inside of the bottle (and lip). Leave on for 15 minutes. Or, dilute 1-2 tablespoons of white vinegar with a cup of water and let it sit in your bottle for 15 minutes.

SCRUB Use your sponge and brushes to clean all crevices, spouts and straws.

RINSE AND DRY Rinse thoroughly in hot water and air dry.

8 GREAT REASONS TO

TAKE A WALK Walking is free, easy, requires virtually no equipment and can be done anywhere. And it has both physical and mental health benefits for everyone. So slip on those sneakers and get moving!

Boost your mental health

Regular brisk walking can lower your risk for heart disease and high blood pressure.

Aerobic exercise can have a positive impact on depression, anxiety, ADHD and your overall mood.

Relieve stress Walking triggers your body to release endorphins and helps to relax your muscles and ease tension.

Improve your sleep

Watch your weight

Strengthen your muscles

Build your bones Low-impact, weightbearing exercises like walking can help keep bones strong.

Walking burns calories, which can help you lose or maintain a healthy weight.

Walking can help build muscle tone in your legs, hips and buttocks – and increase your endurance.

Walking regularly can help you sleep better (but don’t exercise too close to bedtime).

Prevent heart disease

Protect your heart and lungs Exercise makes your heart and lungs stronger as they work harder to supply oxygen to your muscles.

The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week. The guidelines also recommend that children and adolescents be active for at least 60 minutes every day.

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.

If you are severely ill and/or it’s an emergency, call 911.

COLD, FLU OR ALLERGIES RETAIL CLINIC Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies. You can find over-the-counter medications and you can talk to your pharmacist for help. TIMES TO GO:

• • • •

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

Expect to wait 15 minutes or less

Average cost $50-$100

(per service for non-employer sponsored facilities)

NOT FEELING WELL (NOT URGENT) DOCTOR’S OFFICE Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions. TIMES TO GO:

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

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

Average cost $100-$150

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

MILD ASTHMA ATTACK URGENT CARE Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends. TIMES TO GO:

• • • • • •

Sprains and strains Sore throats Minor broken bones or cuts Minor burns Minor infections or rashes Earaches

Expect to wait 20-30 minutes

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

SUDDEN HEALTH CHANGES EMERGENCY ROOM Visit the ER only if you are badly hurt. If you are not seriously ill or hurt, you could wait hours, and your health plan may not cover non-emergency ER visits.

3 Determine the

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

TIMES TO GO:

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

Expect to wait 3-12 hours (for non-critical cases)

• • • • •

Heavy bleeding Spinal injuries Chest pain Major burns Major broken bones

Average cost $1,200-$1,500

Heartburn again? Heartburn happens when food or stomach acid back up (reflux) into the esophagus. The stomach contents can irritate the esophagus and cause heartburn and other symptoms. If heartburn hits you often – say two or more times a week – it may be time to talk with your doctor. But if it’s just an occasional nuisance, you might be able to douse the flames yourself.

Foods to avoid Sometimes, limiting common food triggers can minimize the occurrence of heartburn. Try to steer clear of these culprits and see if your symptoms improve:

ugh!

Chocolate

Tomatoes

Citrus

Alcohol Carbonated drinks

Onions and garlic Peppermint and spearmint

Spicy or fatty foods

Caffeine

THESE TRIED AND TRUE TACTICS MAY ALSO EASE YOUR HEARTBURN: LOSE WEIGHT

ELEVATE YOUR SLEEP

EAT SLOWLY

If you’re overweight, dropping even 10 to 15 pounds may help ease the pressure on your stomach.

Raise the head of your bed about 6 to 8 inches. Sleeping with your head raised may help prevent food and stomach acids from rising up.

This gives your body time to properly begin digestion.

MINIMIZE YOUR MEALS

It puts pressure on your lower esophagus, which may lead to reflux.

SAY NO TO SMOKING There are chemicals in cigarette smoke that weaken the gateway between your esophagus and stomach.

Try eating smaller, more frequent meals instead of three big ones.

AVOID LYING DOWN WITH A FULL STOMACH

Health Literacy 101

MRIs - WHAT YOU NEED TO KNOW

Your health care provider just recommended an MRI for you or your loved one. And while you’re probably relieved that answers to your health problems are on the horizon, you also might have questions: Why an MRI? How does an MRI work? What can it reveal? And just how much will it cost? With so many diagnostic tests available today, it can be hard to understand why you need one vs. another.

What is an MRI? An MRI (magnetic resonance imaging) uses a large magnet and radio waves to create detailed 3D images of your body from many angles. Unlike a CT scan (or CAT scan), which uses X-rays to view bones, an MRI does not use radiation and is used to view soft tissues, such as organs, ligaments, tendons, the spinal cord and the brain.

READ ON TO LEARN: • Why your health care provider may want you to schedule an MRI • What you can expect during the procedure • How you can help limit your out-of-pocket expenses

Health Literacy 101 MRIs - WHAT YOU NEED TO KNOW

Why would you need an MRI? MRIs are used to diagnose many problems, from torn ligaments to tumors. It’s a non-invasive way to generate high-resolution images of the inside of your body. Some of the most common reasons people receive MRIs are: • Tumors • Heart or lung damage • Eye or ear problems • Sports injuries • Problems with your spine • Problems with your veins or arteries • Brain abnormalities • Abdominal/digestive tract problems • Bone diseases and conditions • Pelvic or prostate problems

How do you prepare for an MRI? Although there are usually no preparations required before an MRI, you may be asked to avoid eating or drinking for a few hours beforehand. It’s important to follow all instructions and do the following the day of the procedure: • Remove anything that might affect the magnetic imaging or injure you by moving or shifting during the procedure. This includes jewelry, hair accessories, glasses, underwire bras, removable dentures, hearing aids, makeup and nail polish.

• Tell your technician if you have any drug patches or tattoos. They can cause skin irritation or burns during the procedure.

• Tell your technician if you have any implanted devices.

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

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

Health Literacy 101 MRIs - WHAT YOU NEED TO KNOW

What can you expect during your MRI? During an MRI, you lie down on a narrow table, which slides into a large tunnel-shaped scanner. The procedure usually takes 15-60 minutes. It’s important to lay completely still so the images are not blurry. A special dye may be injected through a vein before the procedure starts. This can help improve the quality and details of the images for certain types of MRIs. While the scan itself does not cause any discomfort, it’s very noisy, which can be stressful. And even though the machine is not completely closed, you may feel claustrophobic if tight spaces make you anxious. Try to relax and take slow, deep breaths, and ask your technician if you can listen to music or wear earplugs if you think it might help calm you. An intercom in the room should allow you to speak to someone at any time. If you’re extremely nervous, you may be given medication to help you feel sleepy and less anxious, or your health care provider may suggest an open MRI, in which the machine is not as close to your body.

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

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

Health Literacy 101 MRIs - WHAT YOU NEED TO KNOW

How much does an MRI cost? The price of an MRI can vary from several hundred to several thousand dollars, depending on the type of MRI you need. Other factors that can impact the price include:

• WHERE YOU LIVE The same type of MRI may cost more or less depending on whether it occurs in a rural, urban or suburban area.

“More than ever, consumers can have a tangible impact on their own wallet share in health care by making more optimal choices on where and how to get care.” Barton R. Halling, Director of Activation Strategies for UMR

• WHERE THE FACILITY IS LOCATED Costs can vary among similar facilities located just miles apart.

• WHAT TYPE OF FACILITY YOU CHOOSE Hospitals have more overhead costs than standalone imaging centers, and this could be reflected in higher costs of services for patients.

• THE REPUTATION OF THE FACILITY IN THE MARKET Some people are willing to pay more for a better consumer experience, whether it’s upscale décor or a reputation for good bedside manner. “It’s important to remember that you have the power – and the right – to discuss your options with your health care provider and lead the decision-making process,” says Barton R. Halling, Director of Activation Strategies for UMR. “Educated, informed consumers inevitably make better purchasing decisions.”

How can you get the best price? Health education library

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

Unfortunately, it’s difficult to simply call up a facility and find out how much an MRI will cost you. Variables such as the type of health coverage you carry, whether you’ve met your deductible or out-of-pocket limits, your co-insurance, your provider network’s negotiated rate with the facility, and whether you visit an in-network or out-of-network provider, can all influence the final cost. Fortunately, UMR can help take some of the guesswork out of the equation – and put the purchasing power back into your hands. Visit umr.com to access tools, such as the Health cost estimator, to find out how much you are likely to pay for an MRI or other procedure before your appointment.

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Play it safe in the sun

Click on the links below to learn more about this summer’s monthly health observances. JUNE Men’s Health Month

JULY UV Safety Month

AUGUST National Immunization Awareness Month National Breastfeeding Month

SEPTEMBER National Childhood Obesity Awareness Month Fruits & Veggies More Matters Month Ovarian Cancer Awareness Month Pain Awareness Month Prostate Cancer Awareness Month

Avoid spending long periods out in the sun, especially between 10 a.m. and 4 p.m., when the sun’s rays are strongest

Apply enough sunscreen to all exposed skin and reapply as necessary to keep from getting burned

Use sunscreen with an SPF of 15 or more to protect against ultraviolet (UV) radiation

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Meal Makeover Seafood is delicious – especially during summer months. Basted, grilled salmon is an all-time favorite. Pair it will rice and veggies, and make enough for a leftover night that you’re sure to repeat. Serves 6

SALMON AND FRIED RICE INGREDIENTS

DIRECTIONS:

• L eftover salmon or fish of your choice, totaling 4 6-ounce cooked filet pieces

1. Over medium-high heat, add oil and warm in a large nonstick skillet.

• L eftover rice – make extra if needed to total 3 ½ cups longgrain brown or white rice

2. Add the ginger, rice and jalapeño and cook for 2-3 minutes. Stir or toss frequently, until the pepper has softened.

• L eftover green beans, broccoli or other green vegetable • 1 tablespoon canola or olive oil

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

• 1 tablespoon fresh ginger, chopped • 1 pepper sliced, either serrano or jalapeno • 1 head Napa cabbage, sliced thin (small size) • 1 ½ cups frozen peas • 3 tablespoons rice vinegar • Minced garlic, to taste • O ptional: chopped fresh cilantro for garnish

3. W hile tossing, add the cabbage and cook 2-3 minutes, until beginning to soften. 4. Add the frozen peas and any beans or other vegetables to the skillet and cook 3-4 minutes, stirring until warmed through. 5. Finally, add the salmon pieces and cook for another 1-2 minutes until warmed through. 6. Add the vinegar and salt, toss to combine. 7. Sprinkle with cilantro and serve.

• ¾ teaspoon salt

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. 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. ÂŠ2019 United HealthCare Services, Inc.

Visit our website at umr.com to learn more