HEALTHY YOU
Your journey to wellness starts here
The “Sleep” issue Are you getting enough? Tips for getting a better night’s sleep
Colorectal cancer Have you been screened?
Contents What’s inside
Featured articles
Departments
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Sleep: Getting a better night’s sleep
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Colorectal cancer: Have you been screened?
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Not enough? Signs that you’re not getting enough sleep
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Getting care
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Online services
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Managing chronic conditions
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En Español
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For kids
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Drive safe: Make sure you are not too sleepy to drive How much sleep? Recommendations for the whole family Avoid disruptions: It may be what you ate or didn’t eat that’s keeping you up at night
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Sleep Getting a better night’s sleep
If you are experiencing difficulty sleeping, either occasionally or most nights, here are some strategies for a better night’s rest. Work with your body’s natural sleep cycle
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Wake up at the same time each day of the week Avoid naps Get some exercise each day, but avoid strenuous activity after 6 p.m. Take a warm bath for 30 minutes before bedtime
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Try a warm, non-alcoholic drink to help you relax before bed Avoid bright light if you have to get up during the night Maintain a slow, calming bedtime routine
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What happens when we sleep?
Stage 1 During this stage you begin to fall asleep and enter light sleep. Stage 1 Light sleep
Stage 2 You begin to sleep and become disengaged from your surroundings. Breathing and heart rate become regular and body temperature drops.
Stages 3-4 Your muscles are relaxed, blood supply to your muscles increases and tissue growth and repair occurs. Energy is restored, and hormones are released.
Š2016 United HealthCare Services, Inc.
Stages 3-4 Restorative sleep
Stage 2 Onset of sleep
REM sleep REM occurs about every 90 minutes and provides energy to the brain and body. The brain is active and dreaming occurs. Muscles are turned off as the body becomes immobile.
REM Sleep After about 90 minutes, REM sleep occurs every 90 minutes
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Not enough? Signs that you’re not getting enough sleep
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Hungry all the time. If the brain is not getting enough energy from sleep, it will send signals to get it from food.
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Clumsiness. Lack of sleep can result in reduced reaction time, concentration and motor movement.
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Weight gain. Lack of sleep can lead to food cravings and uncontrolled eating.
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Sadness, anxiety or anger. Being tired can affect your emotions – each person may be affected differently.
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Fuzzy memory and thinking. Sleep is crucial for brain health.
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Often sick. Your body’s ability to fight infections can be affected by lack of sleep. ©2016 United HealthCare Services, Inc.
Drive safe Make sure you’re not too sleepy to drive
Did you know?
1 in 5 has had less than 6 hours of sleep
Š2016 United HealthCare Services, Inc.
2% of all non-fatal accidents result from tired driving each year
A reduction of just 1.5 hours of sleep results in 32% less daytime awareness
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How much sleep? Recommendations for the whole family
Newborns 0 - 2 months 12-18 hours Infants 3 months – 1 year 14-15 hours
Toddlers 1 - 3 years 12-14 hours
Preschoolers 3 - 5 years 11-13 hours School age 5 - 12 years 10-11hours
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Pre-teens 8.5 – 10 hours
©2016 United HealthCare Services, Inc.
As we age, the amount of sleep that is needed to repair and restore the body is reduced. Infants and small children need the most sleep, as their bodies need this additional time to support healthy growth. Beginning in adolescence, changes in sleeping patterns may begin to occur. These changes affect our sleep behavior as we age. This may be why teens often want to stay up later and sleep longer. Studies have shown that as we progress from adult to old age, our ability to maintain sleep becomes more difficult, as more than 7 in 10 adults report sleep disturbances.
Teens 8.5 – 10 hours
Adults 7.5 – 9 hours
©2016 United HealthCare Services, Inc.
Adults over 65 7 – 8 hours
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Avoid disruptions Maybe it’s what you ate or didn’t eat that’s keeping you up at night
Caffeine Avoid coffee, tea and chocolate for a four-week trial period to see if you sleep better. If you can’t eliminate caffeine entirely, limit your caffeine intake to before 10 a.m.
Alcohol Don’t consume alcoholic beverages in the evening; alcohol will cause you to wake up more often during the night.
Spicy food Avoid spicy food in the evening, as for some this can lead to heartburn.
Overeating Don’t overeat before bedtime. Heavy meals activate digestion, which can lead to nighttime trips to the bathroom.
Under eating Avoid going to bed hungry, but rather than indulging in a large, late-night meal try a snack of milk and sleepfriendly carbs like whole-wheat crackers.
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©2016 United HealthCare Services, Inc.
If you are
Colorectal cancer
50+
Important screening information
Have you been screened? Colon cancer is the second leading cancer killer. However, with early detection and removal of pre-cancerous growths, your chance of surviving increases to over 90 percent. The American College of Gastroenterology and other professional organizations consider colonoscopy the “gold standard” in colon cancer screening. It is the most effective method available because, like flexible sigmoidoscopy, it enables physicians to view the entire colon for suspicious growths. Colonoscopy is the only colon cancer screening test that allows for a biopsy and removal of any growths all in one step. While colonoscopy is the preferred method of screening, other tests also exist which are
approved by the American Cancer Society. These alternative tests – such as stool samples for occult blood and barium X-ray - are preferred over having no screening at all. However, if an abnormality is discovered during an alternative test, you will need a colonoscopy or a flexible sigmoidoscopy. Why choose anything but the best? Have a colonoscopy every 10 years, beginning at age 50 (sooner if you have a family history of colon cancer or other risk factors). Note: Health plans vary in coverage for colon cancer screening tests. Be sure to check your level of benefits prior to scheduling a colonoscopy or any other cancer screening test.
To learn more visit: American Cancer Society
©2016 United HealthCare Services, Inc.
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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, you’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.
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Š2016 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
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Vaccinations or screenings
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Sinus infections
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Allergies
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Minor sprains, burns or rashes
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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)
Note: Costs may vary based on your plan. Costs shown represent national averages. ©2016 United HealthCare Services, Inc.
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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:
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Sudden change in vision
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Sudden weakness or trouble talking
Wait time to expect
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Large open wounds
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Difficulty breathing
3-12 hours (approximate wait time for non-critical cases)
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Severe head injury
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Heavy bleeding
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Spinal injuries
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Chest pain
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Major burns
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Major broken bone
Cost $1200-$1500 average cost
©2016 United HealthCare Services, Inc.
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.
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Online tools Go mobile! Visit our mobile site
On the go? Visit umr.com on your mobile device.
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Š2016 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.
©2016 United HealthCare Services, Inc.
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Follow us on: myUMRhealth and UHCTV
Need some ideas for dinner? Log in to umr.com and visit the health center to find healthy recipes and cooking videos.
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Š2016 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
Š2016 United HealthCare Services, Inc.
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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
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Š2016 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
©2016 United HealthCare Services, Inc.
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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.
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©2016 United HealthCare Services, Inc.
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.
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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. Š2016 United HealthCare Services, Inc. Visit our website at www.umr.com to learn more.