healthy you from umr - october 2015

HEALTHY YOU Your journey to wellness starts here

Healthy at any age How aging affects your health and what you can do

Cold and Flu season Staying well

Had your mammogram?

©2015 United HealthCare Services, Inc.

Don’t get RUSTY Exercise your mind and body

EVERY DAY

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.


Bugs are no fun

Wash your hands often

Taking care while visiting a

health care facility

Important information about

Clostridium Difficile

Flu shots

Got yours?

Getting care

What you need to know and where

to go

Healthy at any age

Tips for living well as you age

Breast cancer

Had your mammogram?

Contents What’s inside


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Page

5

6

7

10

18

Family fitness

Are you a fit family?

Online services

Desktop and mobile features

Chronic conditions

Tools and resources

En Español

Resources for Spanish speakers

22

Page

25

29

31

Taking care when visiting a health care facility

3 ©2015 United HealthCare Services, Inc.

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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:

Wash your hands often, especially

after you visit a health care facility.

If you have been in contact with

a person infected with C. Diff, clean

exposed surfaces with bleach or soap

and water.

Don’t be afraid to ask health care workers to

wash their hands and put on clean gloves before examining you.

Bugs are no fun Wash your hands often!

Wash for

at least 20 seconds



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):

Wet hands with warm water.

Apply bar or liquid soap.

Rub hands together to lather and scrub all surfaces.

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

Rinse well under running water.

Dry your hands with a paper towel or air dryer.

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.

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Want to

hang out? I love to

travel!

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http://www.cdc.gov/handwashing

Flu shots Got yours?


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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.

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).

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.

You can also find a provider

near you by visiting our Web

site at www.umr.com.

Getting care What you need to know and

where to go


http://www.umr.com/

Retail clinic/convenient care clinic Retail clinics, sometimes called convenient care clinics, are located

in retail stores, supermarkets and pharmacies.

Urgent care Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and

on weekends.

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)

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 non-

employer sponsored facilities)

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

national averages.



where to go

Your doctor’s office Seeing your doctor is important. Your doctor knows your

medical history and any ongoing health conditions.

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:

• Preventive services and

vaccinations

• Medical problems or symptoms that

are not an immediate, serious

threat to your health or life

Wait time to expect 1 week or more (approximate wait

time for an appointment)

Cost $100-$150 average cost

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

Wait time to expect 3-12 hours (approximate wait time for

non-critical cases)

Cost $1200-$1500 average cost



where to go

Healthy at any age Tips for living well


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.

Exercise and eat right. Talk to your doctor

about your health and create a diet and

exercise plan that’s right for you.

Protect your skin from sun damage.

Follow guidelines for recommended adult

screenings/exams.

Don’t ignore health symptoms.

Quit smoking.

Reduce alcohol consumption to 1 drink per

day for women and 2 for men.

Get the recommended amount of sleep.

Embrace change.

Get a hobby or a pet.

Spend time with family and friends.

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Women and aging What’s happening


Weight

gain metabolism

slows

Menopause may occur

Peri-

Menopause may begin

30s 40s 50s Mobility &

memory may decline

60+

For women, aging begins around age 30 as the metabolism slows ̶ 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 peri-

menopause) 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!

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.

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.

Men and aging What to expect

Less

muscle as lean

muscle mass

declines

Joint issues

& bone loss increase

Testosterone

declines

30s 40s 50s Mobility &

memory may decline

60+

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 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.



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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Watch now:

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?


Breast Cancer Had your mammogram?

http://www.uhc.tv/program/breast-cancer-self-exam

http://www.nationalbreastcancer.org/breast-cancer-awareness-month

http://www.nationalbreastcancer.org/breast-cancer-awareness-month

http://www.beyondtheshock.com/?utm_source=NBCF&utm_medium=New%2BSite&utm_campaign=New%2BSite%2BLinks



https://fhs.umr.com/print/UM0837.pdf


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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.


Women’s health Dense breast tissue

What you can do if you

have dense breast tissue

Maintain a healthy weight.

Exercise regularly.

Limit alcohol.

Eat nutritious food.

Don’t smoke, or quit if you do.

Be sure to perform a monthly breast

self-exam.

Have your doctor perform a breast

exam every year.

Talk to your doctor about additional

screening methods, which might

include an MRI, ultrasound or digital

mammogram.

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Women’s health Dense breast tissue

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

http://www.nationalgetoutdoorsday.org/


http://www.recreation.gov/


http://www.recreation.gov/

Are you a Fit Family? 10 Steps to help your children

become fit for the future!


Start

PLEDGE

Fit family TAKE THE

Step 1

Healthy PREPARE A

Step 2

BREAKFAST

Download the pledge

https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip_physical_activity.pdf

https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip_physical_activity.pdf


MAKE

Step 3

AT MEALTIME

Healthy choices

Step 4

SIZES

Portion

Step 6 Unhealthy

LIMIT

FOODS

WATCH

Healthy Snacks

Step 5 PROVIDE


COOK

Step 7 Together

Step 10 Role model

BE A

Step 9 Step 8

Together EXERCISE

Screen time LIMIT

Repeat Repeat

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

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.


Click or touch the New User link to register.

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Online tools Get your claim and benefit information fast!

On the go? Visit umr.com on

your mobile device.

Online tools Go mobile! Visit our mobile site


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.


https://itunes.apple.com/us/app/optumizeme/id423657300?mt=8

http://www.beasmartpatient.com/smart-patient-app/

http://apps.usa.gov/ask-karen.shtml

http://apps.usa.gov/ask-karen.shtml

http://apps.usa.gov/safer-car.shtml

http://www.beasmartpatient.com/smart-patient-app/

http://www.foodsafety.gov/experts/askkaren/index.html

https://itunes.apple.com/us/app/safercar/id593086230?ls=1&mt=8

Need some ideas for dinner? Log in to umr.com and visit

the health center to find healthy recipes and cooking videos.

Follow us on: myUMRhealth

and UHCTV


https://www.youtube.com/user/myUMRhealth?feature=mhee

https://www.youtube.com/user/uhctvchannel

Diabetes

resources

Build Your Defense Against

Respiratory Infections

American Lung Association

National Heart, Lung, and Blood

Institute

Asthma and Allergy Foundation

of America

Lung health

resources

Tips for Managing Stress

Depression Self-Assessment

National Alliance on Mental Health

Mental health

resources

American Cancer Society

Cancer resources and

information

From the Department of Health

and Human Services

Colonoscopy: The Gold

Standard for Cancer Screening

Cancer

resources

American Diabetes Association

Keep on Track with Diabetes

Carbohydrate Counting for

Diabetes Management

Eating Out Can Be Fun and

Easy Even with Diabetes

What is the A1c test?

Chronic conditions Manage your condition




http://www.lung.org/

https://www.nhlbi.nih.gov/

https://www.nhlbi.nih.gov/

http://www.aafa.org/

http://www.aafa.org/

http://www.cancer.org/

http://www.cancer.org/

http://www.healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/cancer

http://www.healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/cancer



http://www.diabetes.org/











https://www.umr.com/print/UM0189.pdf

http://www.nami.org/

https://www.umr.com/print/UM0219.pdf

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

Heart health resources


Chronic conditions Manage your condition

http://tools.cardiosource.org/ASCVD-Risk-Estimator/




http://mylifecheck.heart.org/PledgePage.aspx?NavID=5&CultureCode=en-US


En Español

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

Cómo obtener atención


https://fhs.umr.com/print/UM0436-SP.pdf


https://fhs.umr.com/print/UM0113-BW-SP.pdf






https://www.nlm.nih.gov/medlineplus/spanish/obesityinchildren.html

http://www.justplainclear.com/




https://www.nlm.nih.gov/medlineplus/spanish/obesityinchildren.html

For kids

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.

From UnitedHealthcare Children’s

Foundation


https://www.z2systems.com/nps/servlet/DisplayLink?orgId=uhccf&emailId=db2053fee45b6829cccbba35619455d2dm149571db2&&linkId=471&targetUrl=http://www.uhccf.org

https://www.z2systems.com/nps/servlet/DisplayLink?orgId=uhccf&emailId=db2053fee45b6829cccbba35619455d2dm149571db2&&linkId=470&targetUrl=http://www.uhccf.org/shop

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.


Visit our Website at www.umr.com to

learn more.

http://www.umr.com/

healthy you from umr - october 2015

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