Healthy You from UMR – Spring 2018 by CARE - A UMR Solution

Healthy You Spring ~ 2018

Get moving

eight

ways to boost your energy naturally FIELD GUIDE:

Dress smart for spring

Find your ideal healthy weight Why sitting might be wrecking your health

No more excuses. It's time to go outside and play!

ÂŠ2018 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 ©2018 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.

Our Health Education Library All access meets greater flexibility We’ve made it easier than ever to get the trusted answers you seek. An updated – and fully integrated – Health Education Library is now available.

Check it out Experience the latest Health Education Library enhancements for yourself – and delight in the difference.

Health education library

CONTENTS MOVEMENT MATTERS

Learn why the simple act of moving is good medicine for your body and mind.

BOOST YOUR ENERGY NATURALLY

Discover eight ways to increase your energy level without reaching for caffeine.

STRONG TO THE CORE

Sit taller, straighter and stronger with these three exercises to improve your core.

FIELD GUIDE: DRESS SMART FOR SPRING

Be prepared for spring’s unpredictable weather by choosing the right clothing and accessories.

14 ASK A NURSE 15 HEALTH LITERACY 101 22 TO TECH OR NOT TO TECH 23 WHERE TO GET CARE 26 UMR ON THE GO 27 SHORT BURSTS OF ACTIVITY 32 HEALTH TOPICS 33 ONLINE TOOLS 34 MEAL MAKEOVER 35 ESPANOL

HEALTHY WEIGHT: MORE THAN A NUMBER

18 GO ONLINE

We all have a "healthy target weight" that helps us feel confident and energetic. Find out yours.

MOVEMENT: ALL IN A DAY'S WORK

Avoid Sitting Disease by trying these simple tactics to get moving at work.

Movement matters

As it turns out, nearly 90% of us desire exercise – even if we aren’t actively doing it

Circuit training. Barre. Home cycling … “Five ways to maximize your daily walk …” If you’re a living, breathing American, chances are you’re being inundated with messaging about your fitness on a daily (if not hourly) basis. It can be motivating, it can be over-the-top – but sometimes it can be downright excessive. Here at UMR, we’re naturally invested in So we’ve compiled a few fresh all things health and wellness. And let’s incentives to get off of the couch face it: We’ve made it our mission to and move a little. help you make healthy choices. Did you know that 30 minutes So when we decided to of walking a day (and barely devote an entire issue breaking a sweat!) could to movement, the last Working be a key to your thing we wanted to out cardiovascular health do was become yet and longevity? It’s doesn’t have another voice among information to motivate to feel like the noise. all of us. In this issue, we “work" We have a very different also explore everyday point-of-view on movement ways to strengthen the core. than the average fitness blogger And tips for dressing right – obsessing about leg workouts. We and layering – for the seasons. see it as a “holistic approach to loving yourself.” And it’s true: You can experience actual joy in movement. This issue of Healthy You is designed to help you embrace movement, to consider exercise with fresh eyes and to move with good intentions. It’s our hope that you’ll rediscover movement as medicine – for the body and mind. READ ON ©2018 United HealthCare Services, Inc.

As the world hits us all over the head with messages about fitness and “getting your best workout,” we propose simple changes and solutions. No shouting required.

Strong to the core Do you find yourself slumping in chairs? Hunching shoulders? Many of us live a sedentary life that contributes to poor posture, but developing your core muscles will help you sit taller, straighter and stronger.

Core muscles improve balance, increase stability, help protect the spine and may even prevent pain.

Anyone at any fitness level can work their core, and feel sturdier and healthier to move throughout the day.

What IS your “core”? The core, also called the “powerhouse,” refers to the entire trunk of the body – front and back – from the upper abdomen down to the pelvis and hips, including the back and side body muscles (lats and obliques).

The core is responsible for supporting the entire body. As you move your arms and legs, bend, twist and turn, you’re depending on your core muscles much more than you likely realize.

No gym or special equipment needed; mat optional.

Get started! In just a few minutes each day, you can strengthen your core muscles. Start slow and build up your repetitions. An exercise should challenge you without causing pain.

CURL UPS

PELVIC TILTS

BRIDGING

This tried and true exercise engages the entire core, with special work for the upper abdominal muscles.

The pelvic tilt requires such a small movement that you may feel like you’re not even exercising! Still, begin slowly with few repetitions.

This movement challenges the back of the legs (hamstrings) the core, and gluteus maximus.

1 Lie down on your back with bent knees and feet even and flat on the floor, hip-distance apart; tailbone is heavy and the spine is neutral IMPORTANT: Keep the natural curvature of your spine – don’t imprint your lower back into the floor 2 Arms behind ears or across the chest; chest stays open, shoulders away from the ears 3 Breathe in to prepare; exhale while rolling up with the chest (head and neck follow), leading from the sternum or heart (upper abs); do not strain your head or neck 4 Roll down and repeat ©2018 United HealthCare Services, Inc.

1 L ie down on your back with bent knees and feet even and flat on the floor, hip-distance apart; tailbone is heavy and the spine is neutral 2 I magine your hips and pelvis are like a rolling pin; while inhaling, drop the front of the pelvis while the lower back imprints into the floor or mat, tilting the pelvis toward your navel 3 R eturn (or roll back) to a neutral spine; repeat

1 L ie down on your back with bent knees and feet even and flat on the floor, hip-distance apart; tailbone is heavy and the spine is neutral 2 F ocusing on pelvic and hip stability, exhale and press into your heels to lift your torso to knees up off the ground, bridging up to the middle of your shoulder blades (making a straight line) 3 I nhale at the top and exhale as you bridge down, tapping your tailbone on the ground to repeat Begin bridging gently, building up to 6-8 repetitions. Take care not to put any pressure into your neck.

Boost your energy -

naturally

one. Eat whole foods

We live in a drink-obsessed culture. Coffee, soda and energy drinks have become so ingrained in our lifestyle that most of us donâ&#x20AC;&#x2122;t think twice about reaching for a caffeinated beverage to kick off our mornings or for an afternoon pick-me-up. After all, caffeine stimulates your central nervous system, which can make you feel more awake and give you a boost of energy. But the long-term effects of consuming the added sugars, sodium and high levels of caffeine found in many of these drinks can be hazardous to your health. Luckily, there are more natural solutions to staying energized.

eight

Energizing alternatives to energy drinks While itâ&#x20AC;&#x2122;s easy to turn to stimulants for an energy boost, try slowly decreasing your caffeine intake while adding these more natural tactics to your routine:

Eat small, balanced meals with plenty of protein and a variety of whole grains, fruits and vegetables throughout the day, and limit processed foods.

two. Get outside

Fresh air and sunshine can boost your energy levels while increasing your mood-enhancing vitamin D and serotonin levels.

three . Listen

to music Ambient noise at a moderate sound level can spark creativity while classical music can improve visual attention.

ÂŠ2018 United HealthCare Services, Inc.

four. Pump up the protein

Most of the calories in soda, energy and coffee drinks are “empty calories,” meaning they add to the total calories we consume but provide little to no vitamins or minerals. Try these protein-rich alternatives for a longer-lasting energy source: One 12-ounce can of soda contains 136 calories. SWAP WITH: 3 ounces of roasted, skinless chicken breast One 24-ounce sports drink contains 200 calories. SWAP WITH: 3 ounces of lean ground beef One 16-ounce café latte made with whole milk contains 265 calories. SWAP WITH: a breakfast burrito filled with eggs, low-fat milk, cilantro, low-fat cheddar cheese, tomatoes and salsa in a low-fat tortilla

five .

Exercise

Even a short, brisk walk can get your blood pumping and make you more alert.

six. Take a nap

seven . Try

aromatherapy

Diffusing essential oils that contain citrus, mint, or certain herbs or spices may help you feel revitalized and more energetic.

eight. Drink water

and limit alcohol

Dehydration can cause fatigue, so be sure to drink plenty of water throughout the day. Add ice, fruit or herbs to your water to awaken your senses. And avoid the seesaw effect of drinking caffeine to stay awake during the day then drinking alcohol in the evening to relax and get to sleep.

The optimal naptime is between 1 and 3 p.m., when your blood sugar and energy start to dip. A 10-20 minute nap can help to improve mood, alertness, concentration and performance. If naps become a habit, make sure you’re getting 7-9 hours of sleep at night.

FIELD GUIDE:

Dress smart for spring “ Wasn’t it supposed to rain today?” Surprise, surprise, the weather forecast was wrong again. Spring weather can be unpredictable, so you need to be prepared when you spend time outdoors. Layering, accessorizing and choosing the right fabrics are key. Because a cloudy, windy 60-degree day can feel much cooler than a sunny one. And you can become surprisingly warm on a cooler day once you start moving.

Embrace layers Selecting clothes that can be worn over or under another article gives you the option to cool off or warm up as needed. Consider how you normally feel in your clothing: Are you consistently cold, or totally toasty? • If you typically run cold, layering on thicker fabrics, like wool sweaters and insulated vests, will help you control the chills. • If you find yourself warm more than not, it’s helpful to wear lighter shirts and outer layers to allow for ventilation and easy shedding.

Accessorize • D on’t pack away the hats, scarves and mittens quite yet. They’ll come in handy on unseasonably cool spring days. • I nvest in a pair of sunglasses that block UVA and UVB rays. And spring for polarized lenses if you can. They help reduce glare. Sunglasses can also protect your eyes from debris when it’s windy. •W ear a wide-brimmed hat or ball cap to shield your head from sun exposure and your eyes from sun glare. • S lather on the sunscreen even if you’re unlikely to get a sunburn. It will protect your skin from the cumulative effect of harmful rays. Wear SPF lip balm to protect your lips from sunburn or windburn. ©2018 United HealthCare Services, Inc.

COT TON PROS – Soft and comfortable; easy to care for; very warm while dry. CONS – It shrinks; absorbs water easily, so stays wet and cold; not very durable; cotton can be rotten!

POLYESTER PROS – inexpensive and durable; not likely to shrink; blends with a lot of other fabrics. CONS – man-made, so holds a lot of chemicals; can stain easily; doesn’t breathe well.

Choosing fabrics Selecting apparel these days has less to do with how thick or heavy it is and more about what it’s made of. Some fabrics hold in heat. Others wick moisture away from the body.

WOOL

PROS – durable; doesn't hold odor; keeps you warm, even while wet. ps The right type of wool garment kee you warm in the winter, cool during summer. (Tip: merino wool is ultra lightweight and warm!) CONS – more expensive; can be itchy; shrinks easily.

Ask a nurse

Email askanurse@umr.com and your question may be featured in a future issue of Healthy You.

I want to become a vegetarian, but I’m wondering how to get enough protein in my diet. How much protein do I really need, and what are my options other than eating meat? Rick in Wisconsin When deciding to become a vegetarian, it does take some education to understand how to get the nutrients needed to maintain a healthy diet. We hear a lot of talk about vegetarians not eating enough protein, but there are many sources of plant proteins you can incorporate into a wellplanned diet in order to meet your protein needs.

I also recommend you slowly incorporate plantbased meals into your routine, starting with one meatless meal a week, to become comfortable with this lifestyle change. Then, as you begin eating more plant-based foods, you’ll also want to drink plenty of water as more fiber is introduced into your diet.

Here are some versatile, plant-based proteins to include in your vegetarian meal planning:

Plant-based diets will generally provide more fiber and less saturated fat then you may be used to and will lead to a heart healthy diet. Other nutrients to pay attention to while on a vegetarian diet include iron, calcium, vitamin D and vitamin B12. Click here to find more tips on ways to get needed nutrients when eating a vegetarian diet.

• Legumes – beans, lentils, peas and peanuts • Soy products – tofu, tempeh, edamame and soy milk •W hole grains – sprouted bread, quinoa, amaranth and oatmeal • Nuts/seeds – pumpkin seeds, chia seeds, almonds and nut butters Click here to learn more about how much protein you need. Depending on what kind of vegetarian you are, you may also be able to get your protein from dairy, eggs or fish. Click here for information about the different types of vegetarians.

Make sure to speak with your primary care physician and other health care providers to let them know you are making the transition to a plant-based diet. They can then monitor your nutrient levels to make sure you are taking in adequate nutrients and vitamins. If you need additional support, ask your doctor to refer you to a dietitian who can help you with meal planning. ©2018 United HealthCare Services, Inc.

Health Literacy What is a primary care provider?

Today's lesson

A primary care provider (PCP) is the physician you usually refer to as “my doctor.” It’s the health care professional you see when you have a minor illness or injury, such as a sinus infection or a sprained ankle. And it’s the person who helps keep you healthy through annual check-ups, vaccinations, preventive screenings and chronic disease management. There are several different types of health care professionals who can serve as your PCP, including family practitioners, internists, nurse practitioners, physician assistants, pediatricians, geriatricians and obstetricians/gynecologists.

What is a primary care provider? Why is having a primary care provider important? How do you pick a primary care provider who’s right for you?

How to choose a PCP

Before you choose a PCP consider these questions:

WHO IS IN YOUR NETWORK? Check your medical plan to find out who is in-network.

IS THIS A CONVENIENT LOCATION? Do you want a provider who’s close to home or work?

WHO DO MY FRIENDS LIKE? Ask friends with similar conditions if they'd recommend their doctors.

ARE THEY TAKING NEW PATIENTS? Call to make sure they have openings for new clients.

Once you have a PCP in mind, call their office to set up an initial appointment so you can make sure they’re a good fit and establish yourself with their practice. That way, you’ll be able to be seen quickly the next time you’re sick or have a medical issue. Some health medical plans require a referral from a PCP to see a specialist, so having an established PCP is important if you want to receive timely care.

Don't be afraid to ask questions Depending on your concerns, you might ask: How long will it take to get an appointment?

o they have experience treating your D medical conditions?

o they offer evening or weekend D appointments?

Do they have special training or certifications?

What are their on-call hours?

Which hospital do they use?

What is the cancellation policy?

o they use email or an online messaging D system to correspond with patients?

If they are unavailable, who will you see?

I f you are more comfortable speaking in a language besides English, is there a doctor or nurse who speaks that language?

o they perform labs and imaging tests in D the office? If not, do they refer patients to a place that is in your medical network?

By using an in-network provider, you could be elegible for: • Network discounts • Lower co-payments • Higher benefits paid by your plan

Check out the Find a Provider tool on umr.com today!

Just Plain Clear®

Glossary

We know that health care and health benefits terms can be difficult for anyone.

Log in to umr.com and select the Glossary tile to find thousands of terms defined in plain, clear language to help you make informed decisions.

Sources: American Academy of Family Physicians; Choosing a Family Doctor, https://familydoctor.org/choosing-a-family-doctor/. U.S. Department of Health and Human Services; Choosing a Doctor: Quick Tips, https://healthfinder.gov/HealthTopics/Category/doctor-visits/regular-check-ups/choosing-a-doctor-quick-tips. National Institutes of Health; Choosing a Primary Care Provider, https://medlineplus.gov/ency/article/001939.htm. U.S. News and World Report; How to Find the Best Primary Care Doctor, https://health.usnews.com/ health-care/patient-advice/articles/2018-01-09/how-to-find-the-best-primary-care-doctor

Finding a doctor or hospital on

umr.com

Make the most of your health care dollars when you use in-network doctors, hospitals, pharmacies, labs and other providers.

Once logged in, click on Find a provider

Search for a medical provider from your network listing.

Call us with any questions Find the toll-free phone number for UMR member services on the back of your health plan ID card.

ÂŠ2018 United HealthCare Services, Inc.

Healthy weight:

More than Nutrition, exercise habits, muscle mass, body shape and age play a big role in determining your overall healthiness.

10,000 steps

120 70

years

125 lbs.

hours

ÂŠ2018 United HealthCare Services, Inc.

n a number A healthy weight goal isn’t about achieving society’s definition of “fit” or hitting a number on a scale. It’s much more complex. Your healthy weight should fall into a range that helps limit your risk for disease while allowing you to feel energetic, comfortable and confident – not deprived or pressured.

1/4

cup

body fat

W hat do they eat? H ow many meals do they eat? W hat do they do for activity and stress relief? W hat size clothes do they wear?

18.5-24.9 On the following pages we offer you some guidelines and tools to get you moving in the right direction.

Close your eyes and picture what a healthy person’s everyday life looks like:

healthy BMI

5'7" height

H ow is their energy level? W hat do their sleeping patterns look like? Answering these questions will help you begin working toward your own vision of a healthy life at a healthy weight.

19 19

Healthy weight

Know your BMI (Body Mass Index)

guidelines and tools Body mass index (BMI) is an indirect measure of body fat based on height and weight that applies to most adult men and non-pregnant women.

BMI

Knowing BMIIndex is important. your BMI To determine your BMI using the chart The Bodyyour Mass (BMI)If is a useful tool in is too high, you may be at an increased below. Find your height in the left-hand comparing your weight to height. Generally, risk for many chronic health problems. column and your approximate weight in the higher your weight body iffat, the your BMI.to the right of your height. Your You’re at a healthy your BMIhigher is the row between 18.5 and only 25. Studies show aas BMI BMI is the number at the top of the column But BMI should be used a guideline above 30it (obesity) increases your chance in which you find your weight. If your BMI because does have limitations. of developing high blood pressure, high

indicates you are overweight or obese, talk

BMI doesn’t takeorinto muscle mass, blood cholesterol otheraccount lipid disorders, to your doctor about a plan to help you type 2 diabetes, heart disease, stroke, gall weight and reduce your risk for future so intense weight training may cause alose BMI bladder disease, osteoarthritis, sleep apnea health problems. Waist circumference that inaccurately falls into an obese category. and certain cancers, including breast, The location of your body fat can often be Also, body fat notcancers. being measured directly endometrial andiscolon a greater predictor of disease than BMI, and but calculated based on weight and height – your waist circumference may be a more which leaves some room for error. helpful test.

Adult BMI results

Calculating your BMI

Weight

Height

107

118

128

138

148

158

168

179

5' 2"

104

115

126

136

147

158

169

180

191

5' 4"

110

122

134

145

152

169

180

192

204

5' 6"

118

130

142

155

167

179

192

204

216

5' 8"

125

138

151

164

177

190

203

216

230

5' 10"

132

146

160

174

188

202

216

229

243

140

154

169

184

199

213

228

242

258

6' 2"

148

163

179

194

210

225

241

256

272

6' 4"

156

172

189

205

221

238

254

271

287

BMI:

Underweight

Normal weight

Overweight

Obesity, class 1

Obesity, class 2

Extreme obesity

Less than 18.5

18.5 – 24.9

25 – 29.9

30 - 34.9

35 - 39.9

Greater than 40

Calculating your BMI

Example: Weight = 105 lbs. Height = 4'10" or 58"

IfIf most your excess you are anof adult and your height weight is is greater than 6'4" or less than 5', found around the waist (apple divide your weight (in pounds) by your height (inas inches) squared, then shape), opposed to your hips multiply by a conversion factor of 703. (pear shape), your risk for certain Example: conditions Weight = 105 lbs. may be greater. Height = 4'10" or 58"

A waist circumference of more than 35 inches Calculation: for women and more than 40 inches for men (58)2 = 3364 may associated [105 ÷be 3364] x 703 = 21.9 with increased risk. BMI = 22

Diseases associated with elevated BMI and location of body fat are high blood pressure, heart disease, type 2 diabetes, gallstones, breathing issues and certain cancers.

© 2017 United HealthCare Services, Inc. UM0374 1117 Sources: U.S. Department of Health and Human Services/National Institutes on Health - nhlbi.nih.gov; Centers for Disease Control and Prevention (CDC) - cdc.gov No part of this document may be reproduced without permission. The information provided in this document is for general educational purposes only. It is not intended as medical advice and cannot replace or substitute for individualized medical care and advice from a personal physician. Individuals should always consult with their physicians regarding any health questions or concerns.

If you are an adult and your height is greater than 6'4" or less than 5' divide your weight (in pounds) by your height (in inches) squared, then multiply by a conversion factor of 703.

Calculation: (58)2 = 3364 [105 + 3364] x 703 = 21.9 BMI = 22

Body fat composition Measuring body fat directly is very popular. Gyms often use skin fold calipers or electronic scales that estimate body fat composition, although these tests are frequently inaccurate. Some places may offer analysis of body fat via ultrasound, bioelectrical impedance or air displacement plethysmography.

Generally, a healthy body fat is within 8-22% for men and 21-35% for women who are 20-60 years old. Healthy body fat ranges adjust slightly with age: As the body ages, muscle structure naturally atrophies and it’s normal to have slight increases in body fat composition.

Nutrition Follow the U.S. Department of Agriculture’s 2015-2020 Dietary Guidelines for Americans. Keep in mind that the number of servings you should eat each day depends upon your specific caloric needs, which are determined by:

• • • •

Age Gender Activity level Whether your goal is to lose, maintain or gain weight

Focus o n

"the big

picture

For the m of your ost accurate s na ris disease k for weight-r pshot ela and you r ideal h ted weight ra ea conside nge, it’s impor lthy ta rt waist ci he results of y nt to rcumfe our BM rence a I fat scre nd bod , enings y togethe r.

Exercise Healthy adults should shoot for a consistent activity routine of 150 minutes of moderate aerobic activity per week or 10,000 steps per days. You do not need to do all of your exercise at once to be physically active. In fact, experts recommend spreading out physical activity throughout the week. Talk with your doctor before significantly increasing your activity level. Ask about the amounts and types of activities that may be best for you. And remember: Sometimes a goal weight may shift depending on how active you can be and how many dietary changes you are willing to make. Balance is the key to longterm success!

Using these tools, along with practicing good nutrition and exercise, can help you limit your risk factors – even if any one of your screenings may not fall in the “healthy” range. ©2018 United HealthCare Services, Inc.

Staying connected can be as simple as setting reminders to get off the couch or get up and move every so often at work.

To tech or not to tech

Personal fitness devices and mobile apps can be valuable tools for tracking our activity in the moment, while also helping us organize our lives and stay accountable. Wearable devices are easy to carry with us at all times, and when it comes to apps, there’s something for everybody.

Measure your movement

Watch – and track – what you eat

Make time to reboot your mind

Advanced fitness apps can guide you through a variety of workouts and exercises, while apps designed for beginners can help you build your routine from the ground up.

It’s not all about exercise. Look for calorie-counting or nutritiontracking apps to help you slim down as you fuel up for your fitness routine.

Remember, maintaining your mental health is as important as your physical fitness. To help you stay centered, try out different apps offering guided meditation, relaxing music, or tips to focus on your breathing.

If you struggle with finding enough time in the day to exercise, look for quick-hit apps with tips on getting in shorter workouts of 10 minutes or less.

Studies show more of us are looking for ways to easily track important health and fitness information about ourselves. We want a record of how much we’re moving, what we’re eating and other aspects of our lives. And we want to be able to see the progress we’re making toward our individual goals.

There are even apps that combine workout tracking with meal planning, so you can do everything in one place and see how it all works hand-in-hand.

Our devices can even track our sleep patterns and help us wake up more rested and refreshed.

Know where to go when

someone is sick or in a crisis situation. 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.

What you need to do:

Find your member ID card

Find a provider On the back of your member ID card, you’ll find: • Your PPO network • Contact number • Pharmacy contact if applicable You can also visit our website at umr.com.

If you are severely ill and/or it's an emergency, call 911.

COLD, FLU OR ALLERGIES RETAIL CLINIC Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies. You can find over-the-counter medications and you can talk to your pharmacist for help. TIMES TO GO:

• • • •

Vaccinations or screenings Sinus infections Minor sprains, burns or rashes Headaches or sore throats

Expect to wait 15 minutes or less

Average cost $50-$100

(per service for non-employer sponsored facilities)

NOT FEELING WELL (NOT URGENT) DOCTOR’S OFFICE Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions. TIMES TO GO:

• Preventive services and vaccinations • M edical problems or symptoms that are not an immediate, serious threat to your health or life Expect to wait 1 day to 1 week or more for an appointment

Average cost $100-$150

Note: Costs may vary based on your plan. Costs shown represent national averages.

MILD ASTHMA ATTACK URGENT CARE Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends. TIMES TO GO:

• • • • • •

Determine the severity of the symptoms and choose the provider that works for you.

Sprains and strains Sore throats Minor broken bones or cuts Minor sprains, burns or rashes Minor infections or rashes Earaches Average cost $150-$200

Expect to wait 20-30 minutes

(for non-employer sponsored facilities)

SUDDEN HEALTH CHANGES 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. TIMES TO GO:

• Sudden weakness, trouble talking or blurred vision • Large open wounds • Difficulty breathing • Severe head injury Expect to wait 3-12 hours

• • • • •

Heavy bleeding Spinal injuries Chest pain Major burns Major broken bones Average cost $1,200-$1,500

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

It's quick and easy Thereâ&#x20AC;&#x2122;s no app to download. Simply visit umr.com and add us to your favorites.

ÂŠ2018 United HealthCare Services, Inc.

Short bursts of activity for busy folks There’s good news for those of us who have difficulty finding time to exercise. The health benefits of a half-hour workout may be the same when divided into shorter sessions of 10 or 15 minutes – as long as the total adds up to 30 minutes and the intensity is moderate or vigorous. That means we can still get fit if we commit to short snippets of activity throughout the day.

Ideas for short bursts of activity: Engage in a high-intensity, short burst of activity, such as race walking, a 10-minute run or 10 minutes on the exercise bike at a fast pace. Get up earlier than usual and take a brisk walk around your neighborhood or step on your treadmill for 10 minutes before you start your day. Plan activities at local parks, the zoo or other places where you can be active.

Take the dog for a walk. If you don’t have one, borrow one from your neighbor or friend.

Park your car further from your destination and hoof it. You might also take a few laps around the store and/or your workplace before you begin to shop or work.

Put on your favorite music and dance in your living room for at least 10 minutes.

Take a

10-minute walk during your work break.

Grab your baseball mitt or a basketball. Head outdoors for 10 minutes of catch or hoops with your partner or your child. Use housework or yard work to focus on raising your heart rate in 10-minute intervals. Take the stairs every chance you get. (Boycott all elevators!)

While watching TV, lift weights, ride the exercise bike, or stretch your muscles during commercial breaks. (There are 20 minutes of commercials each hour!)

Much like watching the foods we eat, every bit of exercise counts. The key is making sure your bursts of exercise add up to the recommended 150 minutes of moderately intense physical activity weekly.

Movement:

All in a day's work The average person sits for a whopping 12 hours a day, whether they’re working, driving, eating or watching TV. Sitting for too long, day after day, can lead to serious health problems, including heart disease, diabetes and cancer – even if you exercise regularly. According to JustStand.org, physical inactivity is the fourth leading risk factor for global mortality. There's even a term for the ill effects of an overly sedentary lifestyle – Sitting Disease – and it may be one of the most unanticipated health threats of our modern time. Here's how to combat it:

PROTECT YOUR

PEEPERS To avoid eyestrain, use the "20-20-20" rule: Look away from your computer at least every 20 minutes and gaze at an object that’s at least 20 feet away for 20 seconds. Looking far away relaxes the focusing muscle inside the eye to reduce fatigue.

PRACTICE GOOD POSTURE Poor posture puts stress on the back, so sit straight with your shoulders relaxed, elbows at your sides, wrists straight and hands in front. Posture often becomes worse as the day goes on, so try not to slouch or let your head fall forward.

CUSTOMIZE YOUR CHAIR Make sure you have a sturdy chair with your seat positioned for: • Stability with your feet solidly on the floor (no dangling) • Clearance with your seat depth adjusted to accommodate leg length • Support by using the lumbar support and arm rests

SIT-STAND-SWITCH Something as simple as standing up more often might be as important as exercise to our health. For optimal results, switch between sitting and standing every 30 minutes. Try these tips for incorporating more activity into your workday*: • Stand during meetings or conference calls. • Get up and stretch at a set time each day. • Take the stairs when possible. • Go for a brisk walk on your lunch break. • Stand up and move once an hour – walk to the water cooler, take a few laps around the hallways or just stretch. • Got a question? Walk to a colleague’s cubicle instead of IMing or calling. • Hold a “moving” meeting if you don’t need to look at a computer. • Request a treadmill or standing desk – or create a makeshift one.

BE SMART It’s easy to say, “I’ll stand more this week,” but chances are your habits won’t change without attention and intention. Start by setting a goal that’s SMART (Specific, Measurable, Attainable, Realistic and Time-Based). For example: “I want to be sure to stand up at least once an hour every day this week. I will do this by setting a timer every half hour and taking a few minutes to stretch, refill my water bottle or check in with a co-worker. I will also stand at the beginning of every conference call and take a 10-minute walk after lunch.” ©2018 United HealthCare Services, Inc.

* Talk with your doctor before significantly increasing your activity level.

Take a stretch break If you spend much of your workday sitting at a desk or work station, you may begin to notice pain or stiffness in your shoulders, neck and hips. Simple stretches throughout the day can ease the tightness in your muscles and improve your flexibility.

Here are six easy stretches to add to your daily routine:

UPPER ARM STRETCH

To stretch the back of your upper arm and shoulder:

SHOULDER STRETCH

To stretch your shoulders:

CHIN TUCK

To loosen stiff neck and shoulder muscles, try the chin tuck:

• L ift one arm over your head then bend it behind your back.

• Stand against a wall with your feet shoulder-width apart and your arms straight out at shoulder height.

• R aise your other arm and place that hand on the bent elbow to help stretch your upper arm and shoulder.

• Bend your elbows backward so your fingertips point toward the ceiling and touch the wall behind you. Stop when you feel a stretch.

• Lower your chin to your chest.

• H old the stretch for 15 to 30 seconds.

• Hold this pose for 10 to 30 seconds

• Relax and slowly raise your head to the starting position.

• R elax your arms and slowly return to the starting position. • Repeat with the opposite arm.

• Slowly roll your arms forward while keeping them bent at the elbows until they point toward the floor and touch the wall again. Stop when you feel a stretch.

• Stand or sit strait and tall, looking forward. • Hold this pose for 15 to 30 seconds. You may feel tension in the back of our neck.

• Repeat.

• Hold this pose for 10 to 30 seconds. • Repeat at least 3 to 5 times.

HEAD TURN

STANDING HIP FLEXOR STRETCH

You can also stretch the muscles in your neck by turning your head sideways:

To stretch your hips:

• S tand or sit strait and tall, looking forward.

• Bend your right knee and grip your right ankle while bringing your right heel toward your right gluteus muscle (butt). Remember to keep both gluteus muscles tight.

• Turn your head to the right side while keeping your shoulders straight. • H old this pose for 15 to 30 seconds. You may feel tension in the side of your neck and your shoulder. • R elax and slowly turn your head back to the starting position. • R epeat, this time turning your head to the left. ©2018 United HealthCare Services, Inc.

• Stand up and put one hand on your chair or desk to steady yourself.

• Bring your right knee toward your left knee while keeping the gluteus muscles tight and standing up straight. Try to straighten your left leg. • Hold this pose for 30 seconds. • Repeat by stretching your left hip.

SIDE NECK STRETCH

To stretch the muscles on the side of your neck: • Stand or sit strait and tall, looking forward. • T ilt your head so that your right ear moves down toward your right shoulder. Try not to raise your shoulder up to your ear. • Hold this pose for 15 to 30 seconds. You may feel tension in the side of your neck. • Relax and slowly raise your head back to the starting position. • Repeat by stretching your head toward your left shoulder.

Sources: MayoClinic.com, Office Stretches, American Council on Exercise, 5 Stretches to “Un-desk” Your Body, NIH National Institute on Aging, Go4Life No part of this document may be reproduced without permission. The information provided in this document is for general educational purposes only. It is not intended as medical advice and cannot replace or substitute for individualized medical care and advice from a personal physician. Individuals should always consult with their physicians before starting a new exercise program.

Don’t let pollen slow you down Those of us with “hay fever” experience allergic reactions to pollen from certain trees, grasses and weeds. If you suffer from seasonal allergies, here are some steps you can take to lessen the pain:

eep your windows K and doors closed and use your air conditioner at home and in your car

Keep an eye on pollen counts in your area and limit your time outdoors when counts are high

Ask your doctor if an over-the-counter or prescription medicine might help

Immediately wash all clothes worn outside and dry them in a dryer, not an outdoor clothesline

Links to the monthly health observances for spring:

April

May

June

Alcohol Awareness Month

Skin Cancer Awareness Month

Men’s Health Month

National Distracted Driving Awareness Month

Mental Health Month

National Cancer Survivors Day

National Asthma and Allergy Awareness Month National Women’s Health Week

Registering for online services is as easy as 1-2-3

Click or touch the New User link to register.

Be sure to have your member ID card handy.

Visit umr.com and click “New user? Register here.”

Follow the on-screen prompts to complete your registration.

Makes about 18 bars

Meal Makeover Keep your energy up with these homemade granola bars. They’re the perfect protein partner when you’re out on the trails – or crumbled in a post-workout parfait.

TRAIL-READY GRANOLA BARS

INGREDIENTS: 3 cups rolled oats, toasted

2/3 cup maple syrup

1 cup sliced almonds, toasted

1/3 cup honey

2 tablespoons flax seeds

2 1/2 tablespoons light brown sugar

1 tablespoon chia seeds 3/4 cup sweetened coconut flakes, toasted 1/2 cup walnuts, chopped and toasted 1/2 cup wheat germ 1/2 cup coconut oil

Optional fruit mix-ins 1/2 cup dried cherries 1/2 cup dried blueberries OR 1 cup of any dried fruit

DIRECTIONS: 1. Heat oven to 350°F.

View the trail-ready granola bar recipe Visit foodhero.org for other great outdoor recipe ideas

2. Using parchment paper, line the bottom and sides of a quarter baking sheet (13”x9”x1”). Make sure you have some extra parchment on all sides, hanging over the edge. Grease lightly with coconut oil. 3. Meanwhile, toss the first seven ingredients together in a large mixing bowl. 4. O ver medium heat, combine the maple syrup, honey, oil and sugar into a small saucepan and stir. Let simmer for about 5 minutes (to dissolve the sugar). 5. Mix the contents of the saucepan with the oat mixture. Stir until well combined. 6. Add dried fruit of choice and fold until mixed together. 7. Pour mixture into the baking pan. Press down until you have a rectangle of granola. 8. Bake 35 to 40 minutes or until light-golden brown. TIP: Be careful the top doesn’t get too dark – the sides will always be darker. 9. Remove from oven. Cool for 10 minutes. 10. C arefully lift the granola off of the baking sheet. Allow to cool completely before cutting into bars.

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Healthy You from UMR – Spring 2018

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Healthy weight: More than a number