Healthy You magazine from UMR (April)

HEALTHY YOU Your journey to wellness starts here

Cancer Prevention Strategies

Q&A What is a healthy weight for me?

Connect with us!

Health apps Get the lowdown on some great health apps

Wellness: “The quality or state of being in good health especially as an actively sought goal .”

CONTENTS

In this issue Getting care: What you need to know and where to go. 3 First aid: Find resources for learning first aid basics. 7

Online tools: Learn about new health resources at your fingertips. 8 Health apps we love: Get the low-down on some helpful apps for monitoring your health and tracking your fitness. 11 Top 10 cancer prevention strategies: Learn what you can do to help prevent cancer. 14 What is a healthy weight? Learn what it really means to be at a healthy weight. 22 Making a change: Follow our 4 steps plan to begin your journey to a healthy new you! 23 Health tips for the entire family: Find health information for men, women and children. 30

En espa単ol 33

Go online.

About this magazine “Healthy You” magazine is published as an educational resource for UMR members and to provide 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 employer’s plan design. Not all members will have access to all features shown. Copyright © 2014. 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 Web sites. We provide links to other Web sites 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 Web sites 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 Web sites.

GETTING CARE What you need to know and where to go

Your member ID card is your starting point for getting the care you need. Finding a provider On the back of your member ID card, youâ&#x20AC;&#x2122;ll find your PPO network contact number and your pharmacy contact (if applicable).

You can also find a provider near you by visiting our Web site at www.umr.com.

Emergencies IMPORTANT: If you are severely ill and/or this is an emergency: call 911.

Not sure where to go? 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. ÂŠ2014 United HealthCare Services, Inc.

GETTING CARE What you need to know and where to go

Retail clinic/convenient care clinic Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies. When to go: Colds or flu Vaccinations or screenings Sinus infections Allergies Minor sprains, burns or rashes Headaches or sore throats

Wait time to expect 15 minutes or less (on average)

Cost $20-$89 approximate cost per service

Urgent care Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends. When to go: Sprains and strains Mild asthma attacks Sore throats Minor broken bones or cuts Minor sprains, burns or rashes Minor infections or rashes Earaches

Note:

Wait time to expect 20-30 minutes (approximate wait time) Cost $156 average cost

Costs may vary based on your plan. Costs shown represent national averages. ÂŠ2014 United HealthCare Services, Inc.

GETTING CARE What you need to know and where to go

Your doctorâ&#x20AC;&#x2122;s office Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions. When to go: Preventive services and vaccinations Medical problems or symptoms that are not an immediate, serious threat to your health or life

Wait time to expect 1 week or more (approximate wait time for an appointment) Cost $166 average cost

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. When to go: Sudden change in vision Sudden weakness or trouble talking Large open wounds Difficulty breathing Severe head injury Heavy bleeding Spinal injuries Chest pain Major burns Major broken bones ÂŠ2014 United HealthCare Services, Inc.

Wait time to expect 3-12 hours (approximate wait time for non-critical cases) Cost $570 average cost

Need some ideas for dinner? Log in to umr.com and visit the health center to find healthy recipes and cooking videos. 6

ÂŠ2014 United HealthCare Services, Inc.

FIRST AID

Resources for lifeâ&#x20AC;&#x2122;s little accidents

Basic first aid Do you know how to treat a burn, clean a wound, or help someone if they are choking? Here are some great resources to help you learn more and be better prepared for when accidents happen.

App: First Aid From the American Red Cross

Learn how Get first aid procedures and information from MedlinePlus, a service of the U.S. National Library of Medicine and the National Institutes of Health What to put in your first aid kit from FEMA, The Federal Emergency Management Agency ÂŠ2014 United HealthCare Services, Inc.

ONLINE TOOLS

Information at your fingertips

What you can do

Useful tools

• • • •

Find a provider Look up claims & benefits View, print or fax your ID card Visit the health center

ONLINE TOOLS

Information at your fingertips

Our online services provide you with access to valuable tools you can use.

Symptom navigator You can look up symptoms for hundreds of health conditions.

Drug lookup

You can look up drugs and learn about potential interactions.

Symptom navigator and drug lookup are available in the Health Education Library. ÂŠ2014 United HealthCare Services, Inc.

Back to contents

DID YOU KNOW? We have a mobile site

On the go? Visit umr.com on your mobile device. 10

ÂŠ2014 United HealthCare Services, Inc.

ONLINE TOOLS Health apps we love

SmartPatient Get the most from your doctor visit. SmartPatient, from UnitedHealthcare is the app that helps you manage your health. Track your health numbers, appointments, and doctor’s orders and find checklists of important questions for your doctor, video tips from Dr. Oz, and Smart Patient videos.

SmartPatient app

Other helpful apps Ask Karen From the U.S. Department of Agriculture You can get answers to your food safety questions while at the grocery store, farmers market, in your kitchen, or while at your barbecue grill. SaferCar From the National Highway Traffic Safety Administration NHTSA’s SaferCar app provides important information and functions that will help you make informed safety decisions involving your vehicle.

ONLINE TOOLS Health apps we love

OptumizeMe Challenge yourself and your friends to better health! Getting healthier can be a challenge - so let OptumizeMe help make it fun. With OptumizeMe, you can challenge friends, family, co-workers and even total strangers to contests designed to help everyone get healthy. Who can walk the most steps? Who can be first to run 100 miles? Who can eat 6 servings of vegetables a day? You can create your own health challenges based on your personal interests, or you can pick from our list of existing health challenges. You can even join others’ challenges. Then the fun really begins. OptumizeMe is an app that is built around the power of social networking.

Get the app: OptumizeMe app

You can invite friends, family or the entire state to be a part of your challenge. You can motivate your teammates, or you can trash talk your opponents. You can post your progress to Facebook. You can make it high stakes by rewarding the winner with whatever prize you think would make the challenge worth winning. Best of all, you can make it fun. Because when challenges become fun, goals become realities. And that’s what healthy is all about.

ONLINE TOOLS Health apps we love

Other helpful apps. (cont.) Healthy Swimming From the Centers for Disease Control and Prevention (CDC) Help keep yourself and your family healthy and safe this summer swim season.

AIRNow From the U.S. Environmental Protection Agency The AIRNow mobile application provides you real-time air quality information that you can use to protect your health when planning your day.

UV Index From the U.S. Environmental Protection Agency The Ultraviolet (UV) Index provides a daily and hourly forecast of the UV radiation levels from the sun on a 1 - 11+ scale. Breathe2Relax From the U.S. Department of Defense Breathe2Relax is a portable stress management tool that provides detailed information on the effects of stress on the body and instructions and practice exercises to help you learn the stress management skill called diaphragmatic breathing. ÂŠ2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

Top 10 Cancer Prevention Strategies 1. Quit tobacco Tobacco use is the biggest risk factor for cancer â&#x20AC;&#x201D; and not just lung cancer. Cigarette smoking is linked to bladder, cervical, esophageal, mouth, throat, kidney, pancreatic and stomach cancer. Tobacco use is also linked to other diseases, including cataracts, leukemia, pneumonia and abdominal aortic aneurysms. If you use tobacco, set a goal to quit and use resources available to help you succeed. 2. Put a limit on alcohol Drinking alcohol is linked to a greater risk of mouth, throat, voice box, esophageal, liver, breast and probably colorectal cancer. If you drink alcohol, limit yourself to no more than 2 drinks per day (for men) or 1 drink per day (for women). One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits. Be aware that combined use of alcohol and tobacco raises your cancer risk even higher.

ÂŠ2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

3. Avoid chemical exposure at work Chemicals found in the workplace can raise your risk for many types of cancer, including kidney and bladder. Some chemicals known to cause cancer are present in smoke, pesticides, dust, fumes and other substances. Talk to your employer and your local health department about ways to limit your chemical exposure. 4. Get immunized Some viral and bacterial infections are associated with cancer. For example, the human papillomavirus (HPV) raises the risk for cancers of the reproductive system and mouth. Hepatitis B and C infections are linked to liver cancer and helicobacter pylori to stomach cancer. Vaccines are available for HPV and hepatitis. Discuss vaccinations with your health care provider. 5. Be sun smart The most common form of cancer in the U.S. is skin cancer, striking about one million Americans each year. Prevention includes avoiding mid-day sun, dressing appropriately (tightly-woven fabrics, long sleeves, long pants, a hat and sunglasses) and applying sunscreen (UVA and UVB protection plus a SPF rating of at least 15). Also, donâ&#x20AC;&#x2122;t use sun lamps and tanning beds.

ÂŠ2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

6. Stay clear of radiation Two main types of radiation increase cancer risk: radiation from sunlight and radiation from medical X-rays and radon gas. Excessive radiation exposure can cause leukemia, thyroid cancer and breast cancer. Radiation is also linked to myeloma and cancers of the lung, stomach, colon, esophagus and bladder. Contact your local health department to obtain a home radon test kit. Talk with your health care provider about the risks and benefits when an X-ray or scan is suggested.

7. Get screened Some cancers can be hereditary, so talk to your health care provider about your personal and family health history. Knowing your health history can help your health care provider determine a cancer screening plan that’s best for you. Early detection through screenings can save your life.

8. Be physically active Studies show that physically active people are less likely to develop cancer. The American Cancer Society recommends at least 30 minutes of physical activity at least 5 days a week for cancer prevention. Be more physically active and you’ll gain other health benefits, including a stronger heart, lungs and body.

CHRONIC CONDITIONS Take action to improve your health

9. Reach and maintain a healthy weight Being overweight is linked with increased risk of cancer of the breast (postmenopausal women), colon, esophagus and kidney, and possibly other cancers. Healthy weight in adulthood is important not only for cancer prevention, but to prevent related chronic health conditions. Take steps to lose excess weight. 10. Eat healthy Studies show a relationship between certain foods and cancer risk, though no single study has provided absolute proof. A typical diet may include foods that protect against cancer and foods that increase cancer risk. The American Cancer Society Web site www.cancer.org is a great resource for information about diet and cancer. Search for “diet” on the site and learn the latest.

CHRONIC CONDITIONS Take action to improve your health

Information and support We provide the following information to help you learn more about preventing and managing chronic conditions.

Cancer resources American Cancer Society

Cancer resources and information From the Department of Health and Human Services Colonoscopy: The Gold Standard for Cancer Screening Have You Had Your Mammogram?

ÂŠ2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

Diabetes resources American Diabetes Association Keep on Track with Diabetes Carbohydrate Counting for Diabetes Management Eating Out Can Be Fun and Easy Even with Diabetes

Lung health resources

What is the A1c test? Build Your Defense Against Respiratory Infections American Lung Association National Heart, Lung, and Blood Institute

Asthma and Allergy Foundation of America

ÂŠ2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

Heart health resources By getting physical and being active for 30 minutes a day, you can reduce your risk and help build a strong and healthy heart. Follow these steps to reduce your risk: 1. Calculate your risk Calculate Your 10-Year Risk of Heart Attack 2. Get your life assessment with My Life Check from The American Heart Association Take the Assessment 3. Know your numbers What Do Your Cholesterol Numbers Mean? 4. Eat healthy and watch your weight Heart Healthy Recipes

ÂŠ2014 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

5. Don't smoke It's Time to Quit

6. Walk for health! Monthly Walking Log 7. Follow the DASH eating plan DASH Eating Plan

Are you at risk for a heart attack? Calculate your risk. Heart Attack Risk Calculator from The American College of Cardiology and The American Heart Association ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Questions & answers What is a “healthy weight?” A “healthy weight” is a weight that lowers your risk for health problems. There is a growing trend toward obesity in the United States, with 31.8% of Americans now considered obese. People who are overweight or obese have an increased risk for developing chronic health conditions. Knowing your bodymass index, or BMI, can help you better understand your risks. A healthy BMI is between 18.5 and 25. The average American is currently overweight.

Are you at a healthy weight? The “average” height and weight of American adults:

165 lbs

195 lbs

The average man is 5’8” 195 lbs with a BMI: 29

The average woman is 5’3” 165 lbs with a BMI: 29

A healthy weight for the average woman would be 104-141 lbs.

A healthy weight for the average man would be 122-164 lbs.

Calculate your BMI

HEALTHY LIVING Making a change Step by step Are you ready to make a change? Making a decision to improve your overall health and wellness is the first step â&#x20AC;&#x201D; and we know you can do it! Follow our simple four-step process to get started.

ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Managing stress

Feeling stressed? Everyone experiences stress sometimes. Learn more about stress and how to manage stress by exploring these links: Tips for Managing Stress Depression Self-Assessment National Alliance on Mental Health

ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Watch and learn: videos Recipes and more from UHC TV The Better Cook Join chef Daniel Green in the kitchen to cook up some delicious healthy recipes!

ÂŠ2014 United HealthCare Services, Inc.

Sidewalk TALK See how much you know about health and wellness!

LAUGH Rx Need a laugh? Reduce your stress and laugh a little!

HEALTHY LIVING The healthy plate

Whatâ&#x20AC;&#x2122;s on your plate? SuperTracker Track your nutrition and activity. Look up nutrition information for over 8,000 foods, track the foods you eat, track your physical activity, get weight management advice, set goals and create and save healthy recipes.

Serving Sizes Avoid overeating by managing your portion sizes. Here are some tips in that you can print and take with you.

ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Fitness tools Get moving Fact: Our bodies were meant to move, and it doesn’t matter if you choose to walk, ride a bike, play tennis or jump rope. What matters is that you are moving. Regular exercise helps you manage your weight, improves your mood and energy levels, helps you sleep better and it’s just plain fun. So let’s get moving! Here are some fitness tools you might want to use.

Learn more Walk for Health Monthly Walking Log Top 10 Reasons to Take the Stairs SuperTracker from USDA.gov

Important: Always check with your provider before starting any new fitness/exercise program.

HEALTHY LIVING Fitness tools Involve family friends and your community Everyone needs regular exercise, so what could be more fun than to set aside some time every day for fitness with friends and family. Take it to the park, get outdoors, dive in! Your relationships will benefit, and so will your health.

Explore more National Get Outdoors Day Recreation.gov OptumizeMe Physical Fitness and Sports Toolkit

Does your community struggle with obesity? Do you live in a rural area or inner city? Fitness opportunities are everywhere. Use these tools to get your whole community on the move!

ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Preventive care Did you know? As specified by health care reform law, most health plans typically cover preventive services. Explore these helpful links to learn more about preventive care.

Download the flyer! Preventive Care Services ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Health tips for the entire family

Women’s health Sometimes with our busy lives, it can be hard to really take the time to take care of ourselves. But as women, it’s important to take that time. Here are some useful tools and information.

Learn more Staying Healthy at Every Stage in Life Women's Preventive Health Adult Screenings and Immunization Guidelines App: Early Detection Plan from the National Breast Cancer Foundation Have you had your mammogram?

HEALTHY LIVING Health tips for the entire family

Menâ&#x20AC;&#x2122;s health Take control of your health today. Regular preventive care screenings can ensure that you understand your risk factors for chronic conditions and can take steps to improve your health. ÂŠ2014 United HealthCare Services, Inc.

Learn more Essential Screening Tests for Men Adult Screenings and Immunization Guidelines Men's Health

HEALTHY LIVING Health tips for the entire family

Learn more Child Screening Guidelines and Immunization Schedule

Kidsâ&#x20AC;&#x2122; health Regular preventive screenings and care can help ensure that your child stays healthy and well and that any causes for concern are identified early. Here are some helpful tools and information:

Healthychildren.org From the American Academy of Pediatricians Parenting From the U.S. Department of Health and Human Services ÂŠ2014 United HealthCare Services, Inc.

EN ESPAÑOL Cómo obtener atención

Recursos Seleccionar un médico de atención primaria Médicos de Atención Primaria Conocer sus números Conocer sus números Tomar sus medicamentos Apéguese a su guión Mis medicamentos diarios

About Us UMR is a third-party administrator (TPA), hired by your employer to help ensure that your claims are paid correctly so that your health care costs can be kept to a minimum and you can focus on 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. ÂŠ2014 United HealthCare Services, Inc. Visit our Web site at www.umr.com to learn more

ÂŠ2014 United HealthCare Services, Inc.