Healthy You Magazine from UMR (September)

HEALTHY YOU Your journey to wellness starts here

Exercising outdoors Why itâ&#x20AC;&#x2122;s better

Bike to work! Online tools to help you find the best route!

Healthy recipes Search our online index

Take care of

your body. It’s the only place you have

to live in.

In this issue

CONTENTS

Getting care: What you need to know and where to go. 3 Exercising outdoors: Why it’s better. 7 Bike to work: Find the best route. 9 Online tools: Learn about new health resources at your fingertips. 10 Chronic conditions: Resources for members and family members with chronic conditions. 15 E-learning courses: Become a student of better health. 19 Boost your mental health: 8 steps for nurturing your mind and body. 20 Eat healthy. Live Well: Recipes and videos for healthy and flavorful foods. 22 Making a change: Follow our 3- step plan to begin your journey to a healthy new you! 24 Fitness tools: Tools to help you get moving! 25 Preventive care: How to learn more about your preventive care. 27 Health tips for the entire family: Resources on men’s, women’s and kid’s health. 28 First aid: Find resources for learning first aid basics. 31

En español 34

Go online.

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 © 2014 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.

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 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. ÂŠ2014 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 $20-$89 (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:

Wait time to expect 20-30 minutes (approximate wait time) Cost $156 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 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 $166 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 ©2014 United HealthCare Services, Inc.

Wait time to expect 3-12 hours (approximate wait time for non-critical cases) Cost $570 average cost

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.

ÂŠ2014 United HealthCare Services, Inc.

EXERCISE OUTDOORS Why it’s better

“Green” exercise Did you know that just looking at pictures of nature can lower your blood pressure and reduce stress and mental fatigue? It turns out that exercising outside has more benefits than you might think. Here are six ways that exercising outdoors can help your mind and body. ©2014 United HealthCare Services, Inc.

Vitamin D levels increase. Studies have shown that vitamin D may offer protection against osteoporosis, depression, cancer, heart attacks and stroke. More NK (Natural killer) cells. These disease fighting cells in your body can increase by up to 50% after spending time outdoors.

EXERCISE OUTDOORS Why it’s better

Mood improves. Stress is reduced. Exposure to natural light has shown to elevate a person’s mood. In other words, “Let the sun shine in.” Studies have also documented a boost in self-esteem with exposure to light. Concentration improves. Studies have shown that children with ADHD scored higher on tests of concentration after a walk through a park.

Pain decreases. Healing improves. A 2005 study of spinal surgery patients showed that patients who were exposed to natural light while exercising experienced reduced pain and had a positive effect on patient recovery.

Activity increases. Children have been shown to be twice as active if playing or exercising outdoors. This may also apply to adults.

Learn more Watch: Three ways to reduce stress naturally

BIKE TO WORK Find your route

Find the best bike route to your office or work place Find a link to this tool online in the UMR health center.

Bike route calculator

ÂŠ2014 United HealthCare Services, Inc.

ONLINE TOOLS Information at your fingertips

What you can do

Useful tools

• • • •

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

ONLINE TOOLS Information at your fingertips

Our online services provide you with access to valuable tools you can use.

Symptom navigator You can look up symptoms for hundreds of health conditions.

Drug lookup

You can look up drugs and learn about potential interactions.

Symptom navigator and drug lookup are available in the Health Education Library. ÂŠ2014 United HealthCare Services, Inc.

DID YOU KNOW? We have a mobile site

On the go? Visit umr.com on your mobile device. 12

ÂŠ2014 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.

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.

CHRONIC CONDITIONS Take action to improve your health

Information and support We provide the following information to help you learn more about preventing and managing chronic conditions.

Cancer resources American Cancer Society Cancer resources and information From the Department of Health and Human Services Colonoscopy: The Gold Standard for Cancer Screening Have You Had Your Mammogram?

ÂŠ2014 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

ÂŠ2014 United HealthCare Services, Inc.

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

ÂŠ2014 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 6. Follow the DASH eating plan DASH Eating Plan

Are you at risk for a heart attack? Calculate your risk. Heart Attack Risk Calculator from The American College of Cardiology and The American Heart Association

ÂŠ2014 United HealthCare Services, Inc.

e-LEARNING

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.

“Hidden sodium in food and beverages” Learn how excess sodium affects your body and how to spot the foods that have the most added salt. Length: 6:32 Closed captioned in English. Watch: Hidden sodium in food and beverages

HEALTHY LIVING Boost your mental health 8 steps to boost your mental health

Take a walk outside Exercise and exposure to sunlight well help to lighten your mood. Laugh Watch your favorite comedy. Read a joke book. Hang out with your funniest friends. Laughter triggers the release of endorphins—nature’s “feel good” chemicals. Sleep Make sure you are getting enough sleep to allow your body to renew and replenish. Reach out Build and nurture close relationships with friends and family and let them know how you are feeling.

HEALTHY LIVING Boost your mental health 5

ÂŠ2014 United HealthCare Services, Inc.

Eat right Food nourishes both your body and your mind. Eating right can affect your daily life, mood and your energy level. Be good to yourself Take care of your own needs and try to maintain a balance between work and play. Set realistic expectations Create a list of goals that are realistic and track your success. Celebrate your success, even if it is a small step.

Journal Start a gratitude journal and take time to record the good things in your life.

HEALTHY LIVING Eat healthy. Live well. Recipes and more from UHC TV Looking for recipes that are healthy and flavorful? Try these recipes from The Better Cook.

Search our healthy recipes index

“Healthified” recipes for some of your favorites Bittersweet chocolate cake with berries

Guacamole dip Lasagna BBQ chicken pizza Salsa beef chili Chocolate lovers brownies

HEALTHY LIVING The healthy plate

Whatâ&#x20AC;&#x2122;s on your plate? SuperTracker Track your nutrition and activity. Look up nutrition information for over 8,000 foods, track the foods you eat, track your physical activity, get weight management advice, set goals and create and save healthy recipes. ÂŠ2014 United HealthCare Services, Inc.

Serving Sizes Avoid overeating by managing your portion sizes. Here are some tips that you can print and take with you.

HEALTHY LIVING Making a change Step by step Are you ready to make a change? Making a decision to improve your overall health and wellness is the first step â&#x20AC;&#x201D; and we know you can do it! Follow our simple three-step process to get started.

ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Fitness tools 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.

HEALTHY LIVING Fitness tools Involve family friends and 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

ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Preventive care 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 ÂŠ2014 United HealthCare Services, Inc.

HEALTHY LIVING Health tips for the entire family

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?

HEALTHY LIVING Health tips for the entire family

Menâ&#x20AC;&#x2122;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. ÂŠ2014 United HealthCare Services, Inc.

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

HEALTHY LIVING Health tips for the entire family

Learn more Child Screening Guidelines and Immunization Schedule

Kidsâ&#x20AC;&#x2122; 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:

Healthychildren.org From the American Academy of Pediatricians Parenting From the U.S. Department of Health and Human Services ÂŠ2014 United HealthCare Services, Inc.

FIRST AID

Resources for lifeâ&#x20AC;&#x2122;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 ÂŠ2014 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

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. ÂŠ2014 United HealthCare Services, Inc. Visit our Web site at www.umr.com to learn more.