Healthy You from UMR (June edition)

HEALTHY YOU Your journey to wellness starts here

Happy Father’s Day!

Protecting your skin from the sun

Tobacco and your

health: It’s time to quit

Contents What’s inside

©2016 United HealthCare Services, Inc.

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Dads: You’re making a difference!

Just for Dad: Cook a special meal just for Dad

Melanoma: Can you spot the signs of sun damage?

Don’t get burned: Tips for protecting your skin from the sun

Please don’t smoke: Cigars cause cancer

Fireworks safety: Tips for a safe Fourth of July

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Online tools

Getting care

Managing chronic conditions

Fitness tools

Healthy Living: Tips for the entire family

First aid En Español

For kids

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Departments Features

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27

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Both parents have a critical role in

affecting the habits their children learn

about exercise and eating healthy. But

dads have their own special way of

touching the lives of their children.

Here’s how:

Roughhousing with the kids

Studies show dads tend to interact

more physically with their kids. This

kind of “horseplay” helps to develop

lasting bonds with children and also

helps children to learn to identify the

difference between healthy play and

“aggressive” behaviors.

Role playing/pretending

Dads that spend time role playing or

pretending to be a fireman, policeman,

princesses or soldiers help kids learn

about themselves and the world, work

out confusing or scary life events, and

cultivate social and emotional

intelligence that can help them cope.

Dads You’re making a difference!

4 ©2016 United HealthCare Services, Inc.

Learn more about the importance of

Dads on fatherhood.gov

Dads and daughters

Research has shown that when girls

have a feeling of closeness to their

father, there is a positive effect on their

long-term well-being and self-esteem.

Dads and sons

Boys learn relationship skills,

communication skills and healthy

gender attitudes from their dads that

will enable them to be good partners

and fathers as adults.

Safety

Kids often learn about safety from

Dad. Dads can encourage kids to

learn about all aspects of safety, from

how to handle life’s small emergencies

like a cut or sprain to how to prepare

and respond to a natural disaster.

Dads also help kids learn about

transportation and physical safety by

modeling safe behaviors and teaching

kids safe choices.

Physical fitness and nutrition

Dads are active, positive role models

in the lives of their children. By

engaging in sports with their children

and choosing healthy eating habits,

kids learn habits to help keep them

healthy for a lifetime.


https://youtu.be/psbGBZ3ofoI

https://www.fatherhood.gov/home

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

the health center to find healthy recipes.

Follow us on: myUMRhealth


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


We love dads. They’re always doing something for the family. So we thought, why

not create a special menu that you can share with that special Dad in your life?

These are chef-inspired recipes from our staff that are healthy and filled with

nutritional goodness.

For the entrée Get recipe: Grilled fish with

lime and salsa 1 Serving, Calories 161

Add some veggies Get recipe: Chilled lemon

asparagus with pecans 1 Serving, Calories 101

For dessert Get recipe: Chocolate malt cake 1 Serving, Calories 204

Just for Dad Cook a special meal just for Dad

On the side Get recipe: Macaroni and

Cheese 1 Serving, Calories 262

https://www.uhc.com/health-and-wellness/healthy-recipes/entrees/grilled-fish-with-lime-and-salsa

https://www.uhc.com/health-and-wellness/healthy-recipes/side-dishes/chilled-lemon-asparagus-with-pecans

https://www.uhc.com/health-and-wellness/healthy-recipes/side-dishes/chilled-lemon-asparagus-with-pecans

https://www.uhc.com/health-and-wellness/healthy-recipes/desserts/chocolate-malt-icecream-cake

https://www.uhc.com/health-and-wellness/healthy-recipes/side-dishes/macaroni-and-cheese

A Asymmetry

One

half is not like

the other half.

B Borders

are

irregular or

poorly

defined.

C Colors

are varied.

D Diameter

is greater

than 6 mm

(the size of a

pencil eraser).

E Evolving – the mark is

changing in

size, shape

or color.

Melanoma: the deadliest form of

skin cancer, is often treatable if

detected early. So, it’s important to

SPOT the warning signs. Talk to your

doctor about any moles or skin lesions

that you are concerned about

especially if they have these

characteristics:

Melanoma Can you spot the signs of sun damage?


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Explore our e-learning courses Healthy You university e-learning courses are available

free to all UMR members and their families. Our e-

learning courses cover a variety of health and wellness

topics to help you on your journey to wellness.

eLearning Become a student of better health


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Can you spot the effects of sun damage? Learn how to spot the effects of sun damage Length: 2:36 Closed captioned in English.

Watch: Can you spot the effects of sun damage?

https://youtu.be/xPELpsbGQsc?list=PL4x4UY0pns9B_VoFmYkVAYNDejtdTwSjr

https://youtu.be/xPELpsbGQsc?list=PL4x4UY0pns9B_VoFmYkVAYNDejtdTwSjr


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Don’t get burned Tips for protecting your skin

Get the facts about

sunscreen

Sunscreen can prevent skin cancer

and signs of aging by protecting you

from the sun’s harmful ultraviolet rays.

This is true for everyone, whether you

have fair skin or dark skin.

Follow these tips for choosing the right

sunscreen and using it any time you’re

out in the sun:

Pick a sunscreen that has a sun

protection factor (SPF) of 30 or

higher, which blocks 97 percent

of the sun’s rays. Higher-number

SPFs block slightly more of the

sun’s rays, coverage protects

from both ultraviolet A (UVA) and

ultraviolet B (UVB) rays, both of

which can cause cancer.

Remember to reapply sunscreen

every two hours or after swimming.

No sunscreen is completely

waterproof or sweat-proof.

Use enough sunscreen to generously

cover all skin not covered by clothing.

A good rule of thumb is 1 ounce

(enough to fill a shot glass), or the

amount you can hold in the palm of

your hand.

To protect your lips, use a lip balm or

lipstick with an SPF of 30 or higher.

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Sunscreen alone cannot protect you

from the sun’s damaging rays. Make

sure to limit your time in direct sun,

especially from 10 a.m. to 4 p.m.

Cover up with protective clothing,

such as a long-sleeved shirt, a wide-

brimmed hat and sunglasses.

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Did you know? The most common form of

cancer in the U.S. is skin

cancer, striking about one

million Americans each

year. To help prevent skin

cancer, avoid the mid-day

sun and don’t use sun

lamps and tanning beds.

To learn more about the dangers of excessive sun exposure

visit the CDC.

http://www.cdc.gov/cancer/skin/burningtruth/index.htm?s_cid=cancer_burning_truth_004

http://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm

Cigars cause cancer

Please don’t smoke

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Cigar smoke is harmful to both

smokers and non-smokers.

Cigars contain a higher-level of

cancer-causing substances

including nitrosamines. Cigars

also contain higher levels of

cancer-causing tar.

Cigar smoke contains higher

levels of toxins than cigarette

smoke.

Due to the larger size of cigars

and the longer smoking time,

smokers and non-smokers

experience higher exposure to

toxic substances, including:

carbon monoxide, hydrocarbons,

ammonia, cadmium, and other

substances.

There is no safe level of

exposure to tobacco smoke, so

it’s important to reduce the

health risk to yourself and others

by not smoking.

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Fireworks safety Don’t get burned

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Monitor your

asthma using a

peak flow meter,

if prescribed

5

Use your inhaler

as prescribed to

avoid attacks


Obey local laws.

Read the cautionary labels.

Supervise all fireworks activities.

Don’t drink while using fireworks.

Light one firework at a time.

Use fireworks outdoors in a clear

area away from buildings or

vehicles.

Have a bucket of water handy.

Dispose of spent fireworks by

wetting them down and placing in a

metal container away from any

combustible materials.

Source: The National Council on Fireworks

Safety

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Tips for a safe Fourth of July

Fireworks safety

http://www.fireworkssafety.org/safety-tips/

http://www.fireworkssafety.org/safety-tips/


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Never try to relight a

dud firework

Never carry fireworks in your

pocket

Never try to shoot a firework into a

glass or metal container

Never experiment with homemade

fireworks

Fireworks safety Don’t get burned What NOT to do!

Fireworks safety

On the go? Visit umr.com on

your mobile device.

Online tools Go mobile! Visit our mobile site


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

website 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

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!

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

https://fhs.umr.com/print/UM0943.pdf

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

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.

Important: Always check with your

provider before starting any new

fitness/exercise program.

Walk for Health - Monthly Walking

Log

Top 10 Reasons to Take the Stairs

SuperTracker from USDA.gov

Learn more


Fitness tools Let’s get moving










https://www.supertracker.usda.gov/default.aspx



https://www.supertracker.usda.gov/default.aspx

Men’s health Essential Screening Tests for Men

Adult Screenings and Immunization

Guidelines

Men's Health

Learn more 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.


Healthy living Men’s health tips



http://www.umr.com/print/um0206.pdf

http://www.umr.com/print/um0206.pdf

http://healthfinder.gov/HealthTopics/Population/men



http://healthfinder.gov/HealthTopics/Population/men

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.

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?

Learn more


Healthy living Women’s health tips








https://itunes.apple.com/us/app/early-detection-plan-breast/id499086674?mt=8








http://www.umr.com/print/UM0837.pdf

Kids’ health

Child Screening Guidelines and

Immunization Schedule

Healthychildren.org

From the American Academy of

Pediatricians

Parenting

From the U.S. Department of Health and

Human Services

Learn more

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:


Healthy living Kids’ health tips



http://www.healthychildren.org/

http://healthfinder.gov/HealthTopics/Category/parenting


http://www.healthychildren.org/

http://healthfinder.gov/HealthTopics/Category/parenting

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.

Learn how

Get first aid procedures

and information

from MedlinePlus, a

service of the U.S.

National Library of

Medicine and the National

Institutes of Health

What to put in your first

aid kit

from FEMA, The Federal

Emergency Management

Agency

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App: First Aid

From the American Red Cross


First aid Resources for life’s little accidents

http://www.nlm.nih.gov/medlineplus/firstaid.html





http://www.ready.gov/build-a-kit



http://home.fema.gov/plan/prepare/firstaid.shtm

http://www.redcross.org/mobile-apps/first-aid-app

http://www.redcross.org/mobile-apps/first-aid-app

En Español

Recursos

Visite nuestra página en español,

haga clic al botón “en español” para

más información y recursos de UMR

Visite umr.com

Conocer sus números

Conocer sus números

Tomar sus medicamentos

Mis medicamentos diarios

Obesidad en niños

Obesidad infantil

Cómo obtener atención


http://www.umr.com/

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


https://fhs.umr.com/print/UM0719-SP.pdf


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


http://www.justplainclear.com/

http://www.umr.com/




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 this magazine “Healthy You” magazine is published

as an educational resource for UMR

members and provides information

about tools and resources available

from UMR as a part of our member

online services.

Available features and benefits are

dependent on the products and

features included in the plan design.

Not all members will have access to

all features shown.

Copyright ©2016 United HealthCare

Services, Inc. Reproduction in whole or

part is not permitted without

permission in writing from UMR. All

information and links were accurate

and functional at the time of

publication. However, because this

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.


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/

Documents

Healthy You from UMR (June edition)