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May edition “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. Information and links were accurate and functional at the time of publishing. ©2014 United HealthCare Services, Inc.
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HEALTHY YOU Your journey to wellness starts here
Taking care of you!
Just for mom
Health apps
Connect with us!
Q&A How much exercise
does it take to work off
that chocolate cake?
Health apps just
for women
Wellness:
“The quality or state of being in good health especially as an actively sought goal .”
©2014 United HealthCare Services, Inc.
CONTENTS
“Healthy You” magazine is published as an educational resources 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.
©2014 United HealthCare Services, Inc.
In this issue Getting care: What you need to
know and where to go. 3
Just for Mom: 10 tips for taking
care of you! 7
Health apps just for woman
Some apps just for the ladies! 12
Online tools: Learn about new
health resources at your
fingertips. 13
Chronic conditions: Resources
for members and family members
with chronic conditions. 18
How much exercise does it
take to work off that cake?
Find out. 22
Making a change: Follow our 4
steps plan to begin your journey
to a healthy new you! 23
Health tips for the entire family:
Find health information for men,
women and children. 30
First aid: Find resources for
learning first aid basics. 32
En español 33
Go online. Register for online services to take advantage of all our online resources for members.
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.
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
3 ©2014 United HealthCare Services, Inc.
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
$20-$89 (approximate cost per
service)
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
GETTING CARE
Wait time to expect
20-30 minutes (approximate
wait time)
Cost
$156 average cost
What you need to know and where to go
Note: Costs may vary based on your plan. Costs shown represent
national averages.
4 ©2014 United HealthCare Services, Inc.
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
$166 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 bones
GETTING CARE
Wait time to expect
3-12 hours (approximate wait
time for non-critical cases)
Cost
$570 average cost
What you need to know and where to go
5 ©2014 United HealthCare Services, Inc.
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
6 ©2014 United HealthCare Services, Inc.
JUST FOR MOM Taking care of you!
Make an appointment
To get the preventive
care you need. These
services are 100%
covered by your health
plan and help prevent
disease and help women
deliver healthy babies.
1 Get tested
Be sure you’ve received
the screenings and tests
that are appropriate for
your age group.
2
10 ways to take care of you We know moms are always hard at work taking care of everyone else’s
needs. But it’s important that on your special day you make a promise to
spend a little time just to take care of you!
7 ©2014 United HealthCare Services, Inc.
JUST FOR MOM Taking care of you!
Set a reminder
on your phone or on the
calendar to check your
breasts every month. 3
If you are between the
ages of 50-70, get a
mammogram every two
years. If you’re over 40,
talk to your physician
about when to start.
Women with a family
history or increased risk
may need to get tested
earlier.
4 Do you know how to properly
check your breasts?
App: Early Detection Plan from the National Breast Cancer Foundation
8 ©2014 United HealthCare Services, Inc.
Eat right
Are you getting the nutrition you need? Certain nutrients are
especially important for women:
• Iron
• Calcium
• Vitamin D
• Folic acid
5
Stay hydrated
Most people need about 8
glasses per day of water.
Water is essential for proper
function for nearly every
organ in your body and to
energize your muscles. If
you are feeling tired,
bloated (your body’s way of
storing water when you’re
dehydrated), or having
trouble concentrating, try
drinking more water.
6
JUST FOR MOM Taking care of you!
Watch:
Essential Nutrients for
Women – Dr. Janice
Huckaby.
From UHC TV
9 ©2014 United HealthCare Services, Inc.
Get the sleep you need
We know moms are busy, but it’s important to get
adequate rest to allow your body to repair and rebuild for
the next day. 8
Exercise
Try to get at least 30 minutes of exercise most days of the
week. Get outside. Breathe some fresh air. Take the
dog for a walk. Regular exercise helps keep both your
mind and body at their best.
7
JUST FOR MOM Taking care of you!
10 ©2014 United HealthCare Services, Inc.
Reduce your stress
Try meditation or
journaling. Download
our flyer to learn more. 9
Connect
Need some time away
from work? Maybe just
a day out on the town
with friends and family.
Take time to reconnect
and build the
relationships that are
important in your life.
10
JUST FOR MOM Taking care of you!
11 ©2014 United HealthCare Services, Inc.
ONLINE TOOLS Health apps we love
Apps just for women
These days, there seems to be an app for just
about everything. And ladies, that includes
special apps just for you!
Did you know?
Period and ovulation trackers
There are a variety of apps that allow you to
track everything from your period start date to
your mood. And, with most, you can set a
reminder to let you know when Aunt Scarlet
will be visiting. There are also apps to help
track ovulation in the event that your wanting
to add to your happy family.
Breast Health
The National Breast Cancer foundation
provides an app that shows you how to check
your breasts each month and set a monthly
reminder.
Are you expecting?
There are a variety of apps out there to help
you track your pregnancy week by week, give
you tips on what to expect, appointments and
milestones. There’s even an app to search for
and listen to your baby’s heart beat with your
phone. And finally, there are apps to help you
keep track of all the things you’ll be needing for
baby and nursery!
12 ©2014 United HealthCare Services, Inc.
ONLINE TOOLS Information at your fingertips
What you can do • Find a provider
• Look up claims & benefits
• View, print or fax your ID card
• Visit the health center
Useful tools • Symptom checker
• Drug lookup
• Health education library
• Health cost estimator
13 ©2014 United HealthCare Services, Inc.
You can look up symptoms for
hundreds of health conditions.
ONLINE TOOLS Information at your fingertips
Symptom
navigator
You can look up drugs and learn
about potential interactions.
Drug lookup
Symptom navigator and drug lookup are available in the Health Education Library.
Our online services provide you
with access to valuable tools you
can use.
Powered by:
14 ©2014 United HealthCare Services, Inc.
DID YOU KNOW? We have a mobile site
On the go? Visit umr.com on
your mobile device.
15 ©2014 United HealthCare Services, Inc.
Other helpful apps
Ask Karen
From the U.S. Department of Agriculture
You can 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.
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. Track your health numbers, appointments, and
doctor’s orders and find checklists of important questions
for your doctor, video tips from Dr. Oz, and Smart Patient
videos.
SmartPatient app
16 ©2014 United HealthCare Services, Inc.
Get the app:
OptumizeMe app
ONLINE TOOLS Health apps we love
OptumizeMe Challenge yourself and your friends to better
health! Getting healthier can be a challenge - so
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. Then the fun really begins.
OptumizeMe is an app that is built around the
power of social networking.
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. Because when
challenges become fun, goals become realities.
And that’s what healthy is all about.
17 ©2014 United HealthCare Services, Inc.
CHRONIC CONDITIONS Take action to improve your health
We provide the following information to help you learn
more about preventing and managing chronic
conditions.
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?
Information and support
Cancer
resources
18 ©2014 United HealthCare Services, Inc.
CHRONIC CONDITIONS Take action to improve your health
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?
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
19 ©2014 United HealthCare Services, Inc.
CHRONIC CONDITIONS Take action to improve your health
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. Know your numbers What Do Your Cholesterol Numbers Mean? 4. Eat healthy and watch your weight Heart Healthy Recipes
Heart health resources
20 ©2014 United HealthCare Services, Inc.
CHRONIC CONDITIONS Take action to improve your health
5. Don't smoke It's Time to Quit 6. Walk for health! Monthly Walking Log 7. 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
21 ©2014 United HealthCare Services, Inc.
HEALTHY LIVING Questions & answers
Question: How much exercise does it
take to work off that slice of
chocolate cake?
Answer: 2 hours of walking or 48
minutes of biking
Chips
26 minutes of dancing
Candy bar
32 minutes of swimming
Soda
48 minutes of yoga
Watch:
The exercise equivalent of chocolate cake with Kathleen Zelman from UHC TV.
22 ©2014 United HealthCare Services, Inc.
Step by step Are you ready to make a change? Making a decision to improve your overall health and wellness is the first step — and we know you can do it! Follow our simple four-step process to get started.
HEALTHY LIVING Making a change
23 ©2014 United HealthCare Services, Inc.
HEALTHY LIVING
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Managing stress
Feeling stressed? Everyone experiences stress
sometimes. Learn more about
stress and how to manage stress
by exploring these links:
Tips for Managing Stress
Depression Self-Assessment
National Alliance on Mental Health
24 ©2014 United HealthCare Services, Inc.
HEALTHY LIVING Watch and learn: videos
Recipes and more from UHC TV The Better Cook Join chef Daniel Green in the kitchen to cook up some delicious healthy recipes!
Sidewalk TALK See how much you know about health and wellness!
LAUGH Rx Need a laugh? Reduce your stress and laugh a little!
25 ©2014 United HealthCare Services, Inc.
HEALTHY LIVING The healthy plate
What’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.
Serving Sizes Avoid overeating by managing your portion sizes. Here are some tips in that you can print and take with you.
26 ©2014 United HealthCare Services, Inc.
HEALTHY LIVING Fitness tools
Get moving Fact: Our bodies were meant to move, and 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
27 ©2014 United HealthCare Services, Inc.
HEALTHY LIVING Fitness tools
Involve family
friends and your community
Everyone needs regular exercise, so 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!
National Get Outdoors Day Recreation.gov OptumizeMe Physical Fitness and Sports Toolkit
Explore more
28 ©2014 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
29 ©2014 United HealthCare Services, Inc.
HEALTHY LIVING
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.
Health tips for the entire family
30 ©2014 United HealthCare Services, Inc.
HEALTHY LIVING
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:
Health tips for the entire family
31 ©2014 United HealthCare Services, Inc.
FIRST AID Resources for life’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 for 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
App: First Aid From the American Red Cross
32 ©2014 United HealthCare Services, Inc.
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
Cómo obtener atención
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.
©2014 United HealthCare Services, Inc.
Visit our Web site at www.umr.com to
learn more
