Healthy You from UMR - May 2015 issue

HEALTHY YOU Your journey to wellness starts here

Happy Mother’s Day Make a special dinner just for Mom

Melanoma

Learn to spot skin cancer

Dis‘ease’ How your mental health affects your body

CONTENTS In this issue Live well

Getting care: What you need to know and where to go. 3 Melanoma: Learning to spot skin cancer. 6 For kids: New books and activities. 7 Online tools: Information, resources and support. 9 Mental health: Dis’ease’ how your mental health affects your body. 13

Be well

Just for Mom: Make a special meal just for Mom. 16 Fitness tools: Tools to help you get moving! 18 Healthy living: Go social! 19

We’ve created a special menu for a healthy and flavorful Mother’s Day dinner Mom will love.

Chronic conditions: Take action to improve your health. 20 Asthma: Preventing severe attacks. 24 Health tips for the entire family: Resources on men’s, women’s and kids’ health. 25 First aid: Find resources for learning first aid basics. 29 En Español: 30

Register for online services to take advantage of all our online resources for members. Visit www.umr.com today!

©2015 United HealthCare Services, Inc.

Source4Women: Connect with us. 31

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 © 2015 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.

©2015 United HealthCare Services, Inc.

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 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. Š2015 United HealthCare Services, Inc.

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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

Note:

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Wait time to expect 20-30 minutes (approximate wait time) Cost $150-$200 average cost (for non-employer sponsored facilities)

Costs may vary based on your plan. Costs shown represent national averages. ©2015 United HealthCare Services, Inc.

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 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 $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 • Large open wounds • Difficulty breathing • Severe head injury • Heavy bleeding • Spinal injuries • Chest pain • Major burns • Major broken bone ©2015 United HealthCare Services, Inc.

Wait time to expect 3-12 hours (approximate wait time for non-critical cases) Cost $1200-$1500 average cost

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MELANOMA Learn to spot skin cancer

Did you know that 1 in 5 Americans will develop skin cancer in their lifetime?

It’s important that you take the time to perform your own self-exam and to understand the ABCs of melanoma, the deadliest form.

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A

Asymmetry. One half is not like the other.

B

Border. It has an irregular and poorly defined border.

C

Color. Has varied shades of tan, brown, white, black, red or blue.

Watch How to do a skin self-exam

D

Diameter. Usually larger than the size of pencil eraser.

Infographics and more Free educational Resources

E

Evolving. Looks different from the rest or is changing in size, shape or color.

From: The American Academy of Dermatology

More resources

Take the quiz SPOT skin cancer quiz

Š2015 United HealthCare Services, Inc.

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.

©2015 United HealthCare Services, Inc.

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FOR KIDS Get Mom dressed for working out!

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Make exercise a part of your day!

Š2015 United HealthCare Services, Inc.

ONLINE TOOLS

Go mobile! Visit our mobile site

On the go? Visit umr.com on your mobile device. Š2015 United HealthCare Services, Inc.

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ONLINE TOOLS Information at your fingertips

Register today for online services!

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What you can do

Useful tools

• • • •

• • • •

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

Symptom checker Drug lookup Health education library Health cost estimator ©2015 United HealthCare Services, Inc.

ONLINE TOOLS Health apps we love

OptumizeMe Challenge yourself and your friends to better health! Getting healthier can be a challenge.

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 and 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. When challenges become fun, goals become realities.

That’s what healthy is all about.

©2015 United HealthCare Services, Inc.

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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.

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©2015 United HealthCare Services, Inc.

DIS‘EASE’ How stress affects your body

There is no denying that stress is a part of life. You may experience stress for a number of reasons: responsibilities at work and at home, financial crises, or transitions. Although you cannot eliminate stress completely, it is possible to reduce its impact on your life.

What’s your stress level?

For every person, how stress affects you may be different. Some may experience, anger, worry, or depression, and for others it may lead to health problems.

How are you feeling today?

©2015 United HealthCare Services, Inc.

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DIS‘EASE’ How stress affects your body

Alarm stage Occurs when you are frightened or under threat. Your body goes on red alert, releasing stress hormones such as epinephrine and cortisol. These increase strength and concentration.

Brain Your brain releases stress hormones. Immune system is weakened.

Neck and head Stress hormones create constant tension and anxiety, leading to tension headaches and trouble sleeping.

Your heart speeds up, sending more blood and oxygen to your muscles so you can take quick action. This "fight or flight" response can be lifesaving, but if it is prolonged it can take a toll on your body.

Heart and blood pressure Heart speeds up sending more blood and oxygen to muscles.

Resistance stage Your body tries to adapt to the continued stress. It remains on alert but at a lower level while it tries to resume its normal functions.

Stomach and digestion Stress hormones slow the release of stomach acid and interfere with how the stomach can empty itself, causing stomach aches.

Exhaustion stage

Increased cortisol makes you crave fats and carbs, which may cause you to gain weight, particularly in the abdominal area.

Is the "burnout" or overload phase. Continued pounding by stress depletes your body's reserves, which puts you at risk for disease.

The stages of stress 14

©2015 United HealthCare Services, Inc.

DIS‘EASE’ How stress affects your body

Signs that your mental health is affecting your physical health Physical signs • Headaches • Back pain • Fatigue • Upset stomach and more severe problems, such as GERD and colitis • Irritability • Anxiety • Depression • Heart problems Emotional signs • Feel unusually sad or cry a lot • Are excessively anxious • Can't concentrate • Worry constantly about trivial matters • Have trouble sleeping • Feel tired all the time • Find it difficult to do your job or get along with family and friends • Are irritable or angry ©2015 United HealthCare Services, Inc.

Signs that you need help • Increased alcohol consumption • Obsessive/compulsive behaviors • Substance abuse • Eating disorders • Excessive gambling or overspending If you think you need a therapist, check your benefit plan to see if an employee assistance plan or counseling services are available to you.

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JUST FOR MOM Let’s make a special meal just for Mom

We love moms. They’re always doing something for everyone else. So we thought, why not create a special menu that you can share with that special mom in your life? These are chef-inspired recipes from our staff and Master Chef Daniel Green that are healthy and filled with nutritional goodness.

Start with a salad Get recipe: Apple walnut spinach salad Crisp and flavorful, this salad is a great start.

1 serving, Calories 196

For the entrée Watch video: Honey Sriracha Chicken For a spicy-sweet dinner, Chef Daniel Green's Asian-style chicken really hits the spot.

1 Serving, Calories 310

Add a side of flavorful veggies Watch video: Asparagus and pepper stir fry Combines fresh asparagus spears and colorful bell peppers for a light, nutritious side that's rich in vitamins A and C. 1 Serving, Calories 40

For a chocolaty desert Watch video: Healthified bittersweet chocolate cake This almost flourless cake contains almost half the calories and less than two-thirds of the fat of the regular version. It’s pure chocolate bliss without the regrets. 1 Serving, Calories 150

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©2015 United HealthCare Services, Inc.

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.

Š2015 United HealthCare Services, Inc.

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FITNESS TOOLS Let’s get moving

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

Get moving!

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!

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

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©2015 United HealthCare Services, Inc.

HEALTHY LIVING Going social!

Involve family and friends from your community Everyone needs regular exercise. 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.

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!

Explore more National Get Outdoors Day Recreation.gov OptumizeMe

Š2015 United HealthCare Services, Inc.

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CHRONIC CONDITIONS Take action to improve your health

Find out how people just like you are making a change in managing Diabetes

Videos

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Š2015 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

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 Tips for Managing Stress Depression Self-Assessment National Alliance on Mental Health

Cancer resources American Cancer Society Cancer resources and information From the Department of Health and Human Services Colonoscopy: The Gold Standard for Cancer Screening

Š2015 United HealthCare Services, Inc.

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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. Eat healthy and watch your weight Heart Healthy Recipes

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Š2015 United HealthCare Services, Inc.

CHRONIC CONDITIONS Take action to improve your health

4. Don't smoke It's Time to Quit 5. Walk for health!

Monthly Walking Log

Are you at risk for a heart attack? Calculate your risk. from The American College of Cardiology and The American Heart Association/ASCVD-Risk-Estimator/

Š2015 United HealthCare Services, Inc.

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Asthma Is your asthma getting out of control?

Preventing severe attacks Asthma is a chronic long-term lung disease that inflames and narrows the airways and can cause wheezing, chest tightness, shortness of breath and coughing. Although the exact cause is not known and there is no cure, there are steps you can take to keep your asthma under control.

What happens during an asthma attack?

With normal breathing, airways are open and clear

1 Avoid asthma triggers, if possible

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During an attack, airways become inflamed

2 Get a flu shot

3 Work with your doctor to develop your action plan

In a severe attack, walls become inflamed and thickened and coated with mucus

4 Monitor your asthma using a peak flow meter, if prescribed

5 Use your inhaler as prescribed to avoid attacks

Š2015 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. 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?

©2015 United HealthCare Services, Inc.

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MEN’S HEALTH

Getting preventive care

Take control 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.

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Learn more Essential Screening Tests for Men Adult Screenings and Immunization Guidelines Men's Health Š2015 United HealthCare Services, Inc.

KIDS’ HEALTH Preventive care and immunization guidelines

Learn more

Healthy and well 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:

Š2015 United HealthCare Services, Inc.

Child Screening Guidelines and Immunization Schedule Healthychildren.org From the American Academy of Pediatricians Parenting From the U.S. Department of Health and Human Services

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PREVENTIVE CARE Get the facts

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

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Š2015 United HealthCare Services, Inc.

FIRST AID Resources for life’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 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 Š2015 United HealthCare Services, Inc.

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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

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©2015 United HealthCare Services, Inc.

Source4Women Connect with us

Follow Source4Women® on Pinterest to discover inspirational women, health and wellness tips, and healthy recipes.

Follow Source4Women® on Facebook to find helpful tools and resources along with inspiration and encouragement.

Make more informed health care decisions.

When it comes to your family’s health, you need a resource you can turn to for information and support.

Source4Women® gives you answers to your health and wellness questions, in plain language.

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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. Š2015United HealthCare Services, Inc. Visit our Web site at www.umr.com to learn more.