Healthy You from UMR - May edition

HEALTHY YOU

Your journey to wellness starts here

Just for mom Healthy and delicious recipes for Mother’s day

5 nutrients women need Spring cleaning Keeping allergies at bay

Contents What’s inside

Features 5

Just for Mom: Cook a healthy meal for Mom

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5 nutrients women need

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Spring cleaning: Tips to keep your home from triggering allergies

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Asthma: Is your asthma out of control?

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Tips for managing pet allergies

©2016 United HealthCare Services, Inc.

Departments 12

Online tools

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Getting care

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Managing chronic conditions

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Fitness tools

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Healthy Living: Tips for the entire family

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En Español

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For kids

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Follow us on:

myUMRhealth

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

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Just for mom Cook 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 that are healthy and filled with nutritional goodness.

Start with a salad

For the entrée

Get recipe: Strawberry spring salad

Get recipe: Lime and spice grilled chicken breast

1 serving, Calories 110

1 Serving, Calories 215

Add some veggies

For dessert

Get recipe: Chilled lemon asparagus with pecans

Get recipe: Orange rice pudding 1 Serving, Calories 242

1 Serving, Calories 101

©2015 United HealthCare Services, Inc.

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Nutrients for women Your special needs

Good health starts with your diet And, women have special needs at different times during their life. For women of child-bearing age, a healthy diet that is rich in essential vitamins and minerals is especially crucial to ensure that your baby develops properly and is healthy.

As women age, our bodies change, and require additional nutritional support to help prevent osteoporosis and to help fight off disease. It’s important that you talk with your doctor about how you are feeling, any symptoms you may be having and your diet to ensure that you’re getting enough of what your body needs to be healthy and well.

Although, it’s always best to get your vitamins and minerals by eating a healthy diet, your doctor may suggest supplements, as needed, to address any deficiencies.

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5 nutrients all women need

C Vitamin C

D Vitamin D

F Folic acid

Iron Mineral

Mg Magnesium

©2016 United HealthCare Services, Inc.

Vitamin C helps your body heal wounds and make red blood cells. It also helps with concentration. A recent study showed that women need slightly more vitamin C than men.

Vitamin D helps your body absorb calcium and is crucial for preventing osteoporosis and may help reduce incidence of breast, colon and ovarian cancer.

Folic acid or Folate (natural form) is crucial for the creation of new cells and for maintenance of DNA. Folic acid is especially important for women of childbearing age.

Iron is an essential mineral that helps transport oxygen throughout the body. If you aren’t getting enough iron, you may feel fatigued because your body can’t make enough red-blood cells.

Magnesium helps the body relax and regulate blood pressure. It also prevents osteoporosis. In women of child-bearing age, evidence shows it helps with symptoms of PMS including, mood and cramping.

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Spring cleaning Tips to keep your home from triggering allergies

Use vacuum weekly with a small particle HEPA filter Remove items that collect dust, or store them in plastic bins

Use air conditioner during pollen season

Keep relative humidity at 30% or less to combat mold

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Š2016 United HealthCare Services, Inc.

Learn more Learn more about cleaning tips for allergy and asthma sufferers From the American Academy or Allergy Asthma & Immunology

Regularly clean refrigerator and discard dated food

Have house regularly exterminated

Clean surfaces with vinegar and water

Regularly wash linens, pillows and blankets in 130° water

Store pet food in plastic containers

Š2016 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

Š2016 United HealthCare Services, Inc.

Pet allergies Tips for managing pet allergies

8 tips for managing pet allergies 1

Make your bedroom a petfree zone.

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Wash bedding in 130 degree water.

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Use a HEPA air filter/purifier to trap pet dander.

Keep your pet off upholstered furniture, and clean other furniture regularly.

©2016 United HealthCare Services, Inc.

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Consider having your pet become an “outdoor” only animal if allergies persist.

Clean carpet weekly using a vacuum with a HEPA small particle air filter.

If your pet rides in the car, cover seats and wash covers regularly.

Make sure your pet has a balanced diet that promotes healthy skin and prevents excess shedding and dander.

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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.

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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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eLearning Become a student of better health

Explore our e-learning courses Healthy You university e-learning courses are available free to all UMR members and their families. Our elearning courses cover a variety of health and wellness topics to help you on your journey to wellness.

Healthy at any age Women and aging Learn tips for living a healthy life at any age.

Length: 2:58 Closed captioned in English.

Watch: Healthy at any age

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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.

Š2016 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

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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.

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©2016 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

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

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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

©2016 United HealthCare Services, Inc.

Cost $1200-$1500 average cost

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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

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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

Š2016 United HealthCare Services, Inc.

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Fitness tools Let’s get moving

Get moving Fact: Our bodies were meant to move.

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.

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Healthy living Men’s health tips

Men’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.

©2016 United HealthCare Services, Inc.

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

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Healthy living Women’s health tips

Women’s health With our busy lives, it can sometimes 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?

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Healthy living Kids’ health tips

Learn more Child Screening Guidelines and Immunization Schedule

Kids’ 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: ©2016 United HealthCare Services, Inc.

Healthychildren.org From the American Academy of Pediatricians Parenting From the U.S. Department of Health and Human Services

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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

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Š2016 United HealthCare Services, Inc.

En Español

Cómo obtener atención

Recursos Visite nuestra página en español, haga clic al botón “en español” para más información y recursos de UMR Visite umr.com Conocer sus números Conocer sus números Tomar sus medicamentos Mis medicamentos diarios Obesidad en niños 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.

For kids Help Mom get dressed for her workout!

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Make exercise a part of your day!

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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. All information and links were accurate and functional at the time of publication. However, because this

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©2016 United HealthCare Services, Inc.

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 thirdparty websites.

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.