Healthy You - from UMR (February) by CARE - A UMR Solution

HEALTHY YOU

Your journey to wellness starts here

The “Baby” issue First-time parents Tips and tricks to help you and your baby get a healthy start

Breast-feeding Should you consider it?

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 ©2016 United HealthCare Services, Inc. Reproduction in whole or part is not permitted without permission in writing from UMR. ©2016 United HealthCare Services, Inc.

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 What’s inside

Featured articles

Departments

Eating for two

Getting care

Don’t smoke: Give your baby a healthy start

Online services

Managing chronic conditions

En Español

For kids

First-time parent? Helpful tips

Healthy baby: Protecting your baby from childhood diseases

Breast-feeding: Should you consider breast-feeding?

EATING FOR TWO What you need to know

If you are pregnant or trying to become pregnant, eating a healthy diet is more important than ever. Your body will require added nutrients during pregnancy, and proper nutrition is vital your baby’s growth and development. Pregnant women need more iron, calcium and folic acid. You can get most of what you need by taking a daily prenatal vitamin. The best time to start is while you are planning to become pregnant. You also will need to eat more calories, although “eating for two” doesn’t mean eating twice as much. Most women need about 300 calories a day more than they did before they were pregnant, particularly during the final six months of pregnancy. You should expect to gain weight gradually, with the most weight gain during your final trimester. Doctors generally recommend women gain a total of 2 to 4 pounds during the first trimester and 3 to 4 pounds per month during the second and third trimesters.

DO’S 1

Drink plenty of fluids, especially water – 48 to 64 ounces a day can help you avoid constipation, dehydration, swelling and preterm labor Eat a healthy, well-balanced diet that includes: • Fruits, vegetables and whole grains • Foods high in calcium (milk, cheese, yogurt, broccoli and spinach) • Foods high in iron (lean red meats, salmon, fortified cereals and dark-green, leafy vegetables) Talk to your doctor about any prescription or over-the-counter medicines you are taking. Also ask about any herbal supplements you may use. Some herbs and plants may be harmful during pregnancy.

DON’T’S 1

Avoid alcohol, tobacco and illegal drugs – they can slow the development of a baby’s brain and other organs

Avoid caffeinated beverages – high amounts of caffeine can increase your risk for miscarriage

Avoid unpasteurized (raw) milk and foods made from raw milk

Avoid eating raw or undercooked meat, especially lunch meat and hot dogs

Avoid raw fish and eating fish that are high in mercury content (shark, swordfish, king mackerel, or tile fish, also called golden or white snapper)

A HEALTHY START Help your baby get a healthy start

Make a change for good We all know that smoking is bad for us. If you are pregnant or thinking about having a baby, now is the time to give up tobacco for good. Having a baby will be a big change in your life, so why not use this time to focus on your body and building healthy new habits? Quitting isn’t easy, but keeping your baby safe may be the motivation you need to live life without smoking.

No amount of alcohol is safe during pregnancy A mother’s alcohol use during pregnancy is one of the top preventable causes of birth defects and developmental disorders in children. ©2016 United HealthCare Services, Inc.

DON’T SMOKE Help your baby get a healthy start

Did you know? Tobacco smoke contains hundreds of harmful chemicals, including carbon monoxide and ammonia. When a woman smokes during pregnancy, these chemicals enter her bloodstream and flow directly to her developing baby. Even quitting during your third trimester can enhance your baby’s growth and development. And, being around secondhand smoke exposes you to the same harmful chemicals as smoking. Make sure to avoid areas where you may have contact with secondhand smoke, and ask people not to smoke around you.

Cigarettes contain 100s of harmful chemicals

Harmful chemicals flow directly Into your developing baby

For more information download our free guide “Help your baby get a healthy start”

Exposure to secondhand smoke can harm you and your baby

FIRST-TIME? Helpful tips for first-time parents when caring for your newborn

Taking care of a baby at home can be tough, especially as a first-time parent. These tips will help guide you through the first few months of parenthood to become confident about caring for your newborn. You’ve survived months of pregnancy, now it’s time to bring home your baby. Before you leave the hospital, be sure to take advantage of the resources they have available to new parents. Many hospitals have feeding specialists or lactation consultants who can help you get started nursing or bottle-feeding. In addition, nurses are a great resource to show you how to hold, burp, diaper and care for your baby. So don’t be afraid to ask questions and use the resources available. How often should I feed my baby? Good question, and one of the most important. It is generally recommended that babies are fed whenever they seem hungry, or on demand feeding.

Here are some of the signs to look for: •

Opening their mouths

•

Placing their hands to their mouths

•

Puckering their lips as if to suck

Crying is typically a late sign of hunger. The goal is to feed your babies before they get so hungry they get upset or difficult to calm down.

Download our guide

Is my baby getting enough to eat?

How often and when do I bathe my baby?

You can be assured your baby is getting

Until your newborn’s umbilical cord falls off

enough to eat if he or she seems satisfied

and the navel heals completely, which is

and does the following:

between one and four weeks, you will want to give your baby a sponge bath. When giving a

•

Seems alert, content and active

sponge bath, use a soft, clean washcloth and

•

Is steadily gaining weight, growing and

a mild baby soap and gently wash your baby.

developing

Pay close attention to creases under the

Is wetting and soiling diapers on a regular

arms, behind the ears, around the neck and

basis

in the genital area. When your baby is ready

•

for tub baths, the first baths should be gentle Watch for signs that your baby is full (slow,

and brief. If he or she becomes upset, go

uninterested sucking, turning away from

back to sponge baths for a week or two, then

breast/bottle) and stop feeding when you see

try the bath again. When giving your baby a

these signs.

bath, remember these three important tips:

What should my newborn’s diapers look like? Newborns may have just one poopy diaper a

day at first. Poop is dark and tarry the first few days, then becomes soft or loose and greenish-yellow by about 3 to 4 days.

Newborns usually have several poopy diapers a day if breast-fed and fewer if formula-fed. Also, clear or very pale urine is a good sign. If your baby is producing fewer than six to eight diapers, or urine appears darker, it may mean your baby’s not getting enough to drink. Be sure to change your baby ‘s diaper at least every 2-3 hours.

Watch your baby constantly. While bathing your infant, never leave the baby alone. Keep your baby’s head well above water. Throughout the bath, regularly pour water gently over your baby’s body so he or she doesn’t get cold. Make sure the water isn’t too hot. To test the water temperature, feel the water with the inside of your elbow or wrist.

A bath two or three times a week for the first year is fine. More frequent bathing may be drying to the skin.

Quick tips: caring for your newborn FEEDING Breast: 8-10 times per day Bottle: every 2-3 hours

DIAPERS One to several poopy diapers per day. More for babies that are breast-fed. Change your baby every 2-3 hours.

SLEEP Your baby may sleep up to 18 hours a day and wake to feed every couple of hours. Until your baby shows good weight gain, you may want to wake your baby every 3-4 hours for feeding.

BATHING Until your newborn’s umbilical cord falls off and the navel heals completely, give your baby a sponge bath. After that, a tub bath two or three times a week is fine for the first year.

HEALTHY BABY Protecting your baby from disease

Did you know? The incidence of some childhood diseases, such as whooping cough (Pertussis), is on the rise?

While many childhood diseases are no longer common in the United States, they are still common around the world. Vaccination is still the best way parents can protect infants, children and teens from the devastating consequences of preventable diseases ̶ especially in infants and young children.

Babies on the Move: Protecting Babies with Vaccination As a parent, you can protect your child from 14 diseases by following the CDC’s recommended immunization schedule for childhood vaccines.

BREAST-FEEDING Should you consider breast-feeding?

Did you know? Benefits for baby • Breast milk contains antibodies that protect babies from certain infections and illnesses. • Babies who breast-feed have lower rates of ear and gastrointestinal infections, diabetes and obesity. • Breast-feeding also has been shown to lower a baby’s risk for asthma and SIDS (sudden infant death syndrome).

Benefits for mom • Women who breast-feed have lower risks for breast and ovarian cancers, type 2 diabetes and postpartum depression. • Breast-feeding may reduce the risk of osteoporosis in women, • Mothers who breast-feed may lose pregnancy weight more quickly than those who don’t.

For more information on breast-feeding and other women’s health topics, visit: womenshealth.gov.

2015 2010 2000

49%

77% of babies now start out breast-feeding

35%

Offers best protection against disease

ÂŠ2016 United HealthCare Services, Inc.

Less expensive than formula and easier for baby to digest

Mom and baby benefit from bonding while breast-feeding

INFANT SAFETY Avoiding sudden infant death syndrome (SIDS)

It’s a parent’s worst nightmare – a baby dies unexpectedly and with no obvious cause. Each year in the United States, about 3,500 infants will die of sudden infant death syndrome (SIDS). Experts aren’t certain why these babies die, but the number of cases has decreased as more parents adopt “safe sleeping” methods. Follow these steps to reduce your child’s risks: 1

“Back to sleep”

A safe sleep environment

Share your room, not your bed

Always place infants on their backs when putting them to sleep. Don’t allow babies to sleep on their belly or side until they are a year old or can roll onto their back on their own.

Use a firm mattress, covered by a fitted sheet, in a crib, bassinet or portable sleeper that meets consumer safety standards. Keep soft objects, such as pillows, and loose bedding out of the baby’s sleep area.

Having babies sleep in the same room as an adult caregiver can reduce their risk of SIDS by up to 50 percent. Infants should never

INFANT SAFETY Avoiding sudden infant death syndrome (SIDS)

sleep in a bed or on a couch with an adult, as they can be rolled upon or suffocate in loose bedding.

No smoking please

Consider breast-feeding

Tobacco use during pregnancy and exposure to smoke in the home are major risk factors for SIDS. Use of alcohol or illicit drugs during pregnancy also increases a childâ&#x20AC;&#x2122;s risks.

Infants who breast-feed have a reduced risk for SIDS. If possible, mothers may choose to breast-feed exclusively for the first six months.

Make prenatal & newborn care a priority Research shows infants born to mothers who receive regular prenatal care during pregnancy have a lower risk for SIDS. Infants should receive recommended well-child checks and immunizations, as there is no evidence of a link between vaccines and SIDS.

ÂŠ2016 United HealthCare Services, Inc.

To learn more about how to protect your baby, visit www.sids.org

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 website 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.

ÂŠ2016 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 $50-$100 (approximate cost per service for non-employer sponsored facilities)

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

Wait time to expect 20-30 minutes (approximate wait time)

Cost $150-$200 average cost (for nonemployer sponsored facilities)

Getting care What you need to know and where to go

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

When to go: • •

Preventive services and

Wait time to expect

vaccinations

1 week or more (approximate wait time for an appointment)

Medical problems or symptoms that are not an immediate, serious threat to your health or life

Cost $100-$150 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

Wait time to expect

•

Large open wounds

•

Difficulty breathing

3-12 hours (approximate wait time for non-critical cases)

•

Severe head injury

•

Heavy bleeding

•

Spinal injuries

•

Chest pain

•

Major burns

•

Major broken bone

Cost $1200-$1500 average cost

Online tools Get your claim and benefit information fast!

Click or touch the New User link to register.

Registering for online service is as easy as 1-2-3 1 Be sure to have your member ID card handy. 2 Visit umr.com and click “New user? Register here”. 3 Follow the on-screen prompts to complete your registration. ©2016 United HealthCare Services, Inc.

Online tools Go mobile! Visit our mobile site

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

ÂŠ2016 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. You can track your health numbers, appointments, and doctor’s orders. You can also find checklists of important questions for your doctor, video tips from Dr. Oz, and Smart Patient videos. Download the SmartPatient app

Other helpful apps Ask Karen From the U.S. Department of Agriculture, Ask Karen and 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.

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

ÂŠ2016 United HealthCare Services, Inc.

Chronic conditions Manage your condition

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. Eat healthy and watch your weight Heart Healthy Recipes

ÂŠ2016 United HealthCare Services, Inc.

Chronic conditions Manage your condition

Diabetes resources American Diabetes Association

Lung health resources Build Your Defense Against Respiratory Infections

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

National Heart, Lung, and Blood Institute Asthma and Allergy Foundation of America

What is the A1c test?

Mental health resources

Cancer resources

Tips for Managing Stress

American Cancer Society

Depression Self-Assessment

Cancer resources and information From the Department of Health and Human Services

National Alliance on Mental Health

Colonoscopy: The Gold Standard for Cancer Screening

ÂŠ2016 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 Obesidad en niños Otros nombres: Obesidad infantil

For kids

From UnitedHealthcare Children’s Foundation

The New "Oliver & Hope's Superhero Saturday" Storybook is Here! Imagination takes flight when Oliver the bear, Hope the butterfly and Millie the barn owl join their friend Charlotte the fox on a superhero adventure! Bring them home,

straight from the pages of UnitedHealthcare Children's Foundation’s (UHCCF) newest storybook, “Oliver & Hope’s Superhero Saturday”. This book is the highly anticipated follow-up to the first two award-winning books in the Oliver & Hope™ series: “Oliver & Hope’s Amusing Adventure" and "Oliver & Hope's Adventure Under the Stars”. Find these books and stuffed animal characters on our website. Proceeds support new UHCCF medical grants for kids.

For kids Make a valentine for someone you love

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. ÂŠ2016 United HealthCare Services, Inc. Visit our website at www.umr.com to learn more.