Healthy You from UMR - October 2015

HEALTHY YOU Your journey to wellness starts here

Cold and Flu season Staying well

Healthy at any age

How aging affects your health and what you can do

Had your mammogram?

Don’t get RUSTY Exercise your mind and body

EVERY DAY ©2015 United HealthCare Services, Inc.

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 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 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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Contents What’s inside

Page

Page

3

Bugs are no fun

5

Taking care while visiting a health care facility

Wash your hands often

22

Family fitness

25

Online services

29

Chronic conditions

31

En Español

Are you a fit family?

Desktop and mobile features

Important information about Clostridium Difficile

6

7

Flu shots Got yours?

Getting care What you need to know and where

to go

10

18

Tools and resources

Healthy at any age Tips for living well as you age

Breast cancer Had your mammogram?

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Resources for Spanish speakers

Taking care when visiting a health care facility

Did you know?

C. Diff (short for Clostridium difficile) is a serious infection that is estimated to cause close to ½ million infections in the United States each year? C. Diff can make a person very ill and can even lead to death.

If you are over age 65 or are taking/have recently taken antibiotics and/or have received care at or visited a health care facility, you may be at risk. C.Diff is often transmitted through contact with unclean surfaces, especially those in a health care setting, and then passed from patient to patient through accidental exposure.

What you can do: 1

Wash your hands often, especially after you visit a health care facility.

2

If you have been in contact with a person infected with C. Diff, clean exposed surfaces with bleach or soap and water.

3

Don’t be afraid to ask health care workers to wash their hands and put on clean gloves before examining you.

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Bugs are no fun Wash your hands often!

Wash for at least 20 seconds

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Infections can spread fast!

Viral and bacterial infections can make you very sick. You can get a viral or bacterial infection through contact with people who are infected or from contact with contaminated surfaces, food, water, or animals.

Washing your hands often is one of the best ways to avoid getting sick and spreading germs. Here are instructions for effective hand washing from the Centers for Disease Control and Prevention (CDC): 1

Wet hands with warm water.

2

Apply bar or liquid soap.

3

Rub hands together to lather and scrub all surfaces.

4

Continue for 20 seconds (Tip: Sing the Happy Birthday song - twice).

5

Rinse well under running water.

6

Dry your hands with a paper towel or air dryer.

7

If possible, use your paper towel to turn off the faucet.

If soap and water are not available, use an alcohol-based wipe or gel.

For more information: visit www.cdc.gov/handwashing.

Want to hang out?

I love to travel!

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Flu shots Got yours?

What exactly is the flu?

Influenza, more commonly known as the flu, is a contagious respiratory illness caused by influenza viruses. Up to 20% of the population typically gets the flu. More than 200,000 people are hospitalized due to flu complications and about 36,000 people die from the flu each year.

• This is not a stomach or intestinal flu; it’s a respiratory illness.

• The flu is spread mainly though coughing or sneezing by people with the flu.

• The single best way to prevent the flu is to get a flu vaccination each year.

• The best time to get vaccinated is October or November.

• If you have questions about whether you should get a flu vaccine, consult your doctor.

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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 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.

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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

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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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

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Cost $1200-$1500 average cost

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Healthy at any age Tips for living well

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10 tips for living well Although aging affects the body in many ways, how fast you age and its impacts on your health are in many ways within your control. Taking good care of yourself is critical as you get older. Here are some tips for living well as you age.

1

Exercise and eat right. Talk to your doctor about your health and create a diet and exercise plan that’s right for you.

2

Protect your skin from sun damage.

3

Follow guidelines for recommended adult screenings/exams.

4

Don’t ignore health symptoms.

5

Quit smoking.

6

Reduce alcohol consumption to 1 drink per day for women and 2 for men.

7

Get the recommended amount of sleep.

8

Embrace change.

9

Get a hobby or a pet.

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Spend time with family and friends.

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Women and aging What’s happening

For women, aging begins around age 30 as the metabolism slows Ěś resulting in possible weight gain. Bone loss also begins at age 30. More changes occur as women reach their 40s, when early symptoms of menopause (called perimenopause) begin and progress until the completion of menopause, often between the ages 50 and 60. No matter where you are in life, there are a variety of steps you can take to help you stay healthy, vibrant and well!

30s Weight gain metabolism slows

12

40s

50s

60+

PeriMenopause

Menopause

Mobility & memory

may begin

may occur

may decline

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Women and aging What to expect

30s Counteract a slowing metabolism and the beginning of bone loss by exercising daily for 30-60 minutes and by eating a well-balanced diet. Moisturize and protect your skin from sun exposure. Kick the junk food habit if you have one!

40s

Continue exercising daily for 30-60 minutes to help ward off feelings of anxiety or depression often associated with the onset of peri-menopause. You should also continue eating a well-balanced diet that is rich in calcium to reduce your risk of developing osteoporosis. If you smoke, quit. Alcohol consumption should be limited to one drink per day. Moisturize and protect your skin from sun exposure.

50s Most women will reach menopause between 45 and 50. During this time period, symptoms of menopause, such as hot flashes, moodiness, anxiety and vaginal dryness, may increase. Talk to your doctor if symptoms become overwhelming. Your doctor may recommend hormone therapy, diet or exercise changes, or the use of personal lubricants. As always, continue to exercise daily and eat a well-balanced diet. Don’t forget to moisturize and protect your skin from sun damage. Be sure to take care of your teeth.

50 is great.

I feel liberated. I finally have the time to pursue my own interests and enjoy life.

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Women and aging What to expect

60+ Studies show that a positive attitude can have a huge impact on how we age.

Continuing to exercise and eating a well-balanced diet that is low in saturated fat can help keep your weight in check and reduce your risk for diseases such as heart disease and diabetes. As you age, its also important to get regular checkups for your hearing and vision. And, if you haven’t quit smoking, it’s never too late. If you’re experiencing symptoms of arthritis, talk with your doctor. Finally, you’ll want to stay sharp by participating in activities that keep your mind alert. This is a great time to learn something new or enjoy a hobby.

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Men and aging What to expect

For men, aging begins around age 30 as they begin to lose lean muscle mass. As they reach their 40s, many men begin to experience symptoms from the reduction of testosterone production. By the time a man is 80, his body will be producing half the testosterone it did in his 40s. As a man reaches 50, he’ll want to focus on strengthening muscles and bones to avoid common joint injuries. By age 60, men will want to work to keep their mind and body sharp, as mobility and memory begin to decline.

30s Less muscle as lean muscle mass declines

40s Testosterone declines

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50s Joint issues & bone loss increase

60+ Mobility & memory may decline

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Men and aging What to expect

30s

Starting in their 30s, men begin to lose lean muscle mass and flexibility due to a shortening of both muscle and connective tissue. Because your heart is also a muscle, aerobic capacity begins to decline, resulting in a loss of strength as your heart’s ability to extract oxygen from blood declines. To maintain your strength, exercise for 30-60 minutes per day and alternate between intense and moderate activity. Kick the junk food habit if you have one and limit alcohol consumption to no more than 2 drinks per day.

40s

By the time a man reaches 40, he has lost almost 10 pounds of muscle. To enhance your strength, flexibility and coordination, alternate aerobic workouts with strength training and be sure to stretch properly before working out. Now is the time to take steps not to overdo it and suffer a joint injury. Pounds can start to pack on in your 40s, so be sure to keep up your exercise routine and eat a well-balanced diet rich in calcium. Since your body needs a few less calories than you did in your 30s, be sure you are reaching for right-sized portions. Although hormonal changes affect men differently, some men begin to experience moodiness and loss of libido due to a reduction in testosterone. Get your annual checkup and talk to your doctor about any health concerns.

50s

Men in their 50s often begin to have joint problems, primarily from overuse and osteoarthritis. To help strengthen your bones, be sure to eat a well-balanced diet and get at least 1,200 mg of calcium per day. As you age, your body also stores less water, so drink up to stay hydrated, especially while exercising or in the heat. You can and should keep up your exercise routine, but you may need to slow your tempo just a bit and focus on proper form, balance and coordination. Don’t forget to protect your skin from sun damage. Be sure to take care of your teeth.

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Men and aging What to expect

60+ Studies show that a positive attitude can have a huge impact on how we age.

Continuing to exercise and eating a well-balanced diet low in saturated fat can help keep your weight in check and reduce your risk for diseases such as heart disease and diabetes. As we age, it’s also important to get regular checkups for your hearing and vision. And, if you haven’t quit smoking, it’s never too late. If you’re experiencing symptoms of arthritis, talk with your doctor. Finally, you’ll want to stay sharp by participating in activities that keep your mind alert. This is a great time to learn something new or enjoy a hobby.

Studies show that many who are over 65 report it’s one of the happiest times of their lives

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Breast Cancer Had your mammogram?

Did you know?

The National Breast Cancer Foundation offers these helpful resources:

Early Detection Plan™ (EDP) enables you to be proactive about your health by reminding you to perform routine breast self-exams and to schedule clinical breast exams and mammograms, depending on your age and health history.

Beyond The Shock® is a free, comprehensive, online guide to understanding breast cancer. It is a resource for women who have received a breast cancer diagnosis, a place for loved ones to gain a better understanding of the disease, and a tool for doctors to share information.

Resources from UMR: Have you had your mammogram?

Watch now:

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Women’s health Dense breast tissue

Do you have “dense” breast tissue?

Have you’ve been told by your physician that your mammogram showed that you have “dense breast material”? If you have, it is important to understand what this means.

Women with “dense breasts” have more gland and supportive tissue than women without dense breasts. Women with dense breasts (often genetically inherited) can be 6 times more likely to develop cancer.

It can also be harder to detect breast cancers in dense breast tissue. For women with dense breasts, alternative methods of breast imaging may be more effective. These methods may include MRI, ultrasound and digital breast mammography. Talk to your doctor to determine the best early detection plan for you.

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Women’s health Dense breast tissue

What you can do if you have dense breast tissue 1 Maintain a healthy weight.

2 Exercise regularly.

3 Limit alcohol.

4 Eat nutritious food.

5 Don’t smoke, or quit if you do.

6 Be sure to perform a monthly breast self-exam.

Have your doctor perform a breast

7 exam every year.

8 Talk to your doctor about additional

screening methods, which might include an MRI, ultrasound or digital mammogram.

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Family fitness 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

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Are you a Fit Family?

10 Steps to help your children become fit for the future!

Start

Step 1 TAKE THE

Fit family PLEDGE

Download the pledge

Step 2 PREPARE A

Healthy BREAKFAST

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Step 4

Step 5

WATCH

PROVIDE

Portion

Healthy Snacks

SIZES

Step 3 MAKE

Healthy choices

Step 6 LIMIT

Unhealthy FOODS

AT MEALTIME

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Step 8

Step 9

EXERCISE

LIMIT

Together

Screen time

Step 7

Step 10

Together

Role model

COOK

BE A

Repeat 24

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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. ©2015 United HealthCare Services, Inc.

25

Online tools Go mobile! Visit our mobile site

On the go?

Visit umr.com on your mobile device.

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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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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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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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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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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

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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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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. Š2015 United HealthCare Services, Inc. Visit our Website at www.umr.com to learn more.