healthy you - march edition
DESCRIPTION
Healthy You - from UMR “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.TRANSCRIPT
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
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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
©2016 United HealthCare Services, Inc.
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Sleep Getting a better night’s sleep
©2016 United HealthCare Services, Inc.
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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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©2016 United HealthCare Services, Inc.
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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
©2016 United HealthCare Services, Inc.
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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
©2016 United HealthCare Services, Inc.
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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.
©2016 United HealthCare Services, Inc.
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
11 ©2016 United HealthCare Services, Inc.
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
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
12 ©2016 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 $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.
13 ©2016 United HealthCare Services, Inc.
Getting care What you need to know and
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
14 ©2016 United HealthCare Services, Inc.
Getting care What you need to know and
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.
©2016 United HealthCare Services, Inc.
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
16 ©2016 United HealthCare Services, Inc.
Online tools Health apps we love
17 ©2016 United HealthCare Services, Inc.
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.
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
18 ©2016 United HealthCare Services, Inc.
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
19 ©2016 United HealthCare Services, Inc.
Chronic conditions Manage your condition
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
20 ©2016 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
Obesidad en niños
Otros nombres: Obesidad infantil
Cómo obtener atención
21 ©2016 United HealthCare Services, Inc.
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
22 ©2016 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 ©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.
©2016 United HealthCare Services, Inc.
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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.
©2016 United HealthCare Services, Inc.
Visit our website at www.umr.com to
learn more.