Healthy You - March Edition

HEALTHY YOU Your journey to wellness starts here

Are you getting enough? Tips for getting a better

night’s sleep

The “Sleep” issue

Colorectal cancer Have you been screened?

Contents What’s inside

©2016 United HealthCare Services, Inc.

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Featured articles

Sleep: Getting a better night’s

sleep

Not enough? Signs that you’re

not getting enough sleep

Drive safe: Make sure you are not

too sleepy to drive

How much sleep?

Recommendations for the whole

family

Avoid disruptions: It may be what

you ate or didn’t eat that’s keeping

you up at night

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Departments

Colorectal cancer: Have you

been screened?

Getting care

Online services

Managing chronic conditions

En Español

For kids

11

12

15

19

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If you are experiencing difficulty sleeping,

either occasionally or most nights, here are

some strategies for a better night’s rest.

Work with your body’s natural

sleep cycle

Wake up at the same time each day

of the week

Avoid naps

Get some exercise each day, but

avoid strenuous activity after 6 p.m.

Take a warm bath for 30 minutes

before bedtime

Try a warm, non-alcoholic drink to

help you relax before bed

Avoid bright light if you have to get

up during the night

Maintain a slow, calming bedtime

routine


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Sleep Getting a better night’s sleep


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What happens when we sleep?

Stage 1

Light sleep

Stage 2

Onset of

sleep

Stages 3-4

Restorative

sleep

REM Sleep

After about

90 minutes,

REM sleep

occurs every

90 minutes

Stage 1 During this stage you begin

to fall asleep and enter

light sleep.

Stage 2 You begin to sleep and become

disengaged from your surroundings.

Breathing and heart rate become

regular and body temperature drops.

Stages 3-4 Your muscles are relaxed,

blood supply to your

muscles increases and

tissue growth and repair

occurs. Energy is

restored, and hormones

are released.

REM sleep REM occurs about every

90 minutes and provides

energy to the brain and

body. The brain is active

and dreaming occurs.

Muscles are turned off as

the body becomes

immobile.

Hungry all the time. If the brain

is not getting enough energy from

sleep, it will send signals to get it

from food.

Weight gain. Lack of sleep can

lead to food cravings and

uncontrolled eating.

Fuzzy memory and thinking.

Sleep is crucial for brain health.

Clumsiness. Lack of sleep can

result in reduced reaction time,

concentration and motor

movement.

Sadness, anxiety or anger.

Being tired can affect your

emotions – each person may be

affected differently.

Often sick. Your body’s ability to

fight infections can be affected by

lack of sleep.

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Not enough? Signs that you’re not getting

enough sleep

7 ©2016 United HealthCare Services, Inc.

Did you know?

1 in 5 has had

less than 6 hours

of sleep

2% of all non-fatal

accidents result

from tired driving

each year

A reduction of just

1.5 hours of sleep

results in 32%

less daytime

awareness

Drive safe Make sure you’re not too sleepy

to drive


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Newborns

0 - 2 months

12-18 hours

Infants

3 months – 1 year

14-15 hours

Toddlers

1 - 3 years

12-14 hours

Preschoolers

3 - 5 years

11-13 hours

School age

5 - 12 years

10-11hours Pre-teens

8.5 – 10 hours

How much sleep? Recommendations for the

whole family


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Adults

7.5 – 9 hours

Teens

8.5 – 10 hours

Adults over 65

7 – 8 hours

As we age, the amount of sleep that is

needed to repair and restore the body is

reduced. Infants and small children need

the most sleep, as their bodies need this

additional time to support healthy growth.

Beginning in adolescence, changes in

sleeping patterns may begin to occur.

These changes affect our sleep behavior

as we age. This may be why teens often

want to stay up later and sleep longer.

Studies have shown that as we progress

from adult to old age, our ability to

maintain sleep becomes more difficult,

as more than 7 in 10 adults report

sleep disturbances.


Caffeine Avoid coffee, tea and chocolate for a

four-week trial period to see if you

sleep better. If you can’t eliminate

caffeine entirely, limit your caffeine

intake to before 10 a.m.

Alcohol Don’t consume alcoholic beverages

in the evening; alcohol will cause you

to wake up more often during the

night.

Spicy food Avoid spicy food in the evening, as

for some this can lead to heartburn.

Overeating Don’t overeat before bedtime.

Heavy meals activate digestion,

which can lead to nighttime trips to

the bathroom.

Under eating Avoid going to bed hungry, but rather

than indulging in a large, late-night

meal try a snack of milk and sleep-

friendly carbs like whole-wheat

crackers.

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Avoid disruptions Maybe it’s what you ate or didn’t

eat that’s keeping you up at night


Have you been

screened? Colon cancer is the second

leading cancer killer. However,

with early detection and removal

of pre-cancerous growths, your

chance of surviving increases to

over 90 percent. The American

College of Gastroenterology and

other professional organizations

consider colonoscopy the “gold

standard” in colon cancer

screening. It is the most effective

method available because, like

flexible sigmoidoscopy, it enables

physicians to view the entire colon

for suspicious growths.

Colonoscopy is the only colon

cancer screening test that allows

for a biopsy and removal of any

growths all in one step. While

colonoscopy is the preferred

method of screening, other tests

also exist which are

approved by the American Cancer

Society. These alternative tests –

such as stool samples for occult

blood and barium X-ray - are

preferred over having no

screening at all. However, if an

abnormality is discovered during

an alternative test, you will need a

colonoscopy or a flexible

sigmoidoscopy.

Why choose anything but the

best? Have a colonoscopy every

10 years, beginning at age 50

(sooner if you have a family

history of colon cancer or other

risk factors).

Note: Health plans vary in coverage for

colon cancer screening tests. Be sure to

check your level of benefits prior to

scheduling a colonoscopy or any other

cancer screening test.

To learn more

visit: American

Cancer Society

If you are

50+ Colorectal cancer Important screening information

http://www.cancer.org/index

http://www.cancer.org/cancer/index

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!

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

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

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 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.


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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 - March Edition