The Secrets of Longevity

live • laugh • learn
10
ways to boost
your activity
why sharing
your story matters
the
secrets of
Longevıty
87-year-old cloris leachman
found her happiness
You can too
tasty
meals
to cook now,
eat later
check off
your
essentıal
tests
from our readers
welcome to renew
Cloris Leachman knows something about
longevity. At nearly 88 she is one of the
country’s most enduring actresses and has a
shelf full of awards to prove it.
Her secret? Strong family relationships lead
to happiness, and happiness could help lead
to longevity. Find out how she keeps moving
and stays strong in this issue of Renew.
Cloris’s story is insightful, as is the wisdom
she’s gained from the choices she’s made
throughout her career.
We hope this issue of Renew inspires you
to make choices that will have a positive
influence on how you feel and think today,
as well as on your future emotional and
exercising your options
Several readers recently wrote
to us with a problem: They
can’t afford gym memberships
but are worried about getting
enough physical activity to help
manage their health conditions.
We hope that they, and other
readers, enjoy this issue’s
gym-free activities that fit into
everyday routines.
physical health. So we’ve gathered tips about
eating well, staying active, sharing memories
and boosting your health. Use these insights
to become your own best health advocate.
Want to move more? Find some great
ideas on page 16. Forget how often you
need a checkup? Use some simple reminders
on page 28. Take advantage of all that
UnitedHealthcare® offers on pages 24–25.
We’re here to help and inspire you to do the
things that can help you live a long, positive,
healthy and happy life.
The Renew Team
Funny and
beautiful, Cloris
Leachman
has had a
long career in
Hollywood.
a renew-ed spirit
We just want to say thank
you to our readers for the
overwhelming number of letters
telling us you are enjoying
Renew. From the larger, easierto-read print to recipe ideas,
fitness tips and inspirational
celebrity stories, you’ve told us
there’s something for everyone.
We’re constantly striving to
improve the magazine too, so
please let us know what you like
and what else you’d like to see.
Kareem Abdul-Jabbar’s story and
insight may inspire you to write the next
chapter in your own life plan.
by Andrew Putz and Melba Newsome
Kareem AbdulJabbar’s postbasketball career
has taken many
turns, including
writing young
adult fiction.
12
tales of reinvention
After our cover story detailing
Kareem Abdul-Jabbar’s transition
from pro basketball player to
novelist, we received a number
of fun stories about readers’
second acts. One reader became
an avid hiker after retiring and
recently trekked around Nepal
and Morocco. And then there’s the
rookie stand-up comedian in his
80s, a 78-year-old cartoon doodler,
and a 93-year-old who published a
first poem. It’s exciting to hear
your stories of reinvention … keep
them coming!
love and POsitivity
This issue is all about
longevity, and this reader's
story will inspire you. Roy B.,
92, wakes up every day and
tells himself, “I am going to
have a great day.” And he
takes steps to make sure that
happens: playing tennis, doing
challenging puzzles, blasting
his favorite music from big
bands of the ’40s. Roy’s “most
important objective” is to have
a happy marriage by showing
love and affection to his wife.
Thanks for sharing, Roy!
Share Your Thoughts
We’re Here For You
Do you have comments about Renew?
A great article idea? An inspirational story?
We’d love to hear from you.
Have a question about your plan?
We want to make sure you get the information you
need. Call the number on the back of your member
ID card to speak with one of our friendly
UnitedHealthcare Customer Service representatives.
Or write us at UnitedHealthcare Renew,
P.O. Box 410018, Kansas City, MO 64141-0018
“The constant happiness is curiosity.” —
­ Alice Munro
continued on page 14
Live • Laugh • Learn
Share your thoughts at
renewAARP.com.
2
Legendary sports figure Kareem
Abdul-Jabbar reached levels of fame
few of us can imagine: national
records and awards, fortune
and adoring fans. But his postbasketball years have, in some ways,
been more rewarding.
“When you’re young, when
you’re in your 20s and 30s, you
don’t think about what it’s going
to be like when you’re 66,” says
Abdul-Jabbar. “You come to
understand that you have to learn
new ways to enjoy your life. It’s a
challenge, but it’s fun.”
That attitude certainly has served
Abdul-Jabbar well over the last
25 years, as he embarked on one
dramatic career transition after
another. He successfully traded
8 a.m.–8 p.m. local time, 7 days a week
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3
table of contents
health
news you
can use
by Berit Thorkelson
Easy ways to
boost your
activity level,
page 16.
features
in THIS issue
10 loving life Family stays front
and center as a key to actress Cloris
Leachman’s longevity.
5 health news you can use
De-stress, clean out your medicine
cabinet and more.
27 your health, your wealth
How to spot scams and help protect
yourself against them.
16 10 ways to boost your
activity naturally Add more
movement to your daily routines.
8 family activity Building a
comprehensive health history can
help your health team and your
family members.
28 health check What do you
need checked, and when? Our list
of essential medical tests helps
sort it out.
9 laugh Are the bonus years worth
it? Our writer finds out.
29 brain booster Can you spot all
the differences in the pictures?
24 unitedhealthcare for you
Helpful hints and ideas for making the
most of your plan.
30 ask dr. reed Reed Tuckson,
M.D., explains the importance of each
member of your health team.
26 pastimes Tell your story and you
may improve your health.
31 last word
18 cooking smaller, cooking
healthier Tasty meals and
cooking tips for smaller appetites
and smaller tables.
22 7 ways to help control
blood pressure Simple lifestyle
changes may help lower your
blood pressure.
meet dr. you
Look for this symbol to find
simple tips on becoming
your own health advocate
and helping improve your
quality of life.
4
“Write it on your heart that every day is the best day in the year.” —Ralph Waldo Emerson
Tips and
insights
to help
improve
your health.
5-Minute
Stress
Relievers
Just a few minutes of stress
relief can help prevent and
even reverse all sorts of health
problems, according to Kathleen
Hall, D.Min., founder and CEO
of The Stress Institute. “Your
body is your best pharmacy,”
Hall says. Practiced regularly or
used during stressful situations,
these tips can help calm you
down immediately. “Rather
than producing body-harming
chemicals, you produce relaxing
hormones instead,” Hall says.
• Every day. Select a positive
phrase, made up of just a few
words, to repeat. Anything works,
as long as you believe it. A few
examples: “I am strong.” “All is
well.” “My life is as it should be.”
Inhale deeply, say it in your mind,
then exhale. Repeat.
• At home. Choose from
calming essential oils, such as
vanilla, lavender and chamomile,
or tension-zapping options such
as mint, citrus and cinnamon.
Dab some behind your ears,
or simply uncap and inhale,
breathing in for four counts, then
out for four counts. Repeat.
• On the go. There are lots of
relaxation poses that almost
anyone can do almost anywhere.
One move to try: Lift your
shoulders up, as if you’re trying to
touch your ears, and count to 10.
Next, lower your shoulders down
toward the ground and count
to 10. Relax back into your normal
seated position. Repeat.
5
health news you can use
“If you ask, ‘What is the single most
important key to longevity?’ I would have to
say it is avoiding worry, stress
and tension. And if you didn’t ask me,
I’d still have to say it.”
Heart(y)
breakfast
—American actor and humorist George Burns, who lived to age 100
Did you know that men who
skip breakfast may be more
likely to have heart problems?
According to a 2013 study
published in Circulation, the
American Heart Association’s
journal, men who said they
regularly skipped breakfast
were 27 percent more likely
to have a heart attack or die
from coronary heart disease
than men who didn’t.
Doctor’s Office
You may be able to wait until
you can visit your primary care
physician if you have:
• low-grade fever (101º F
or under)
• a
nnoying coldlike symptoms
If you typically can’t get in to
see your doctor in a day or two,
consider option 2 or 3.
Insert Your
Plate Here
Use the Healthy Eating Plate to
create meals with better balance.
FRUITS
GRAINS
PROTEIN
6
When you don’t feel well, it
can be difficult to tell when to
wait to see your doctor or when
you should head to the ER. The
best thing to do is to talk with your
doctor about when and where to
get care, especially if you already
have a medical condition. Here are
some other suggestions to consider.
1
DAIRY
VEGETABLES
To Wait
Or not?
The food pyramid we grew up with has
recently been replaced by a plate symbol
divided into quarters. “This visual display
makes eating balanced meals much easier,”
says Dr. You Health Team Member Amanda
Albers, M.S. in nutrition, Registered &
Licensed Dietitian, UnitedHealth Group. Use
this guideline at every meal: “Half of your
plate should be fruits and vegetables. The
other half should be grains and protein. Add
in a side of low-fat dairy to complete the meal.”
“You are never too old to set another goal or to dream a new dream.” —C.S. Lewis
medicine cabinet
Clean-Out
Check your medicine periodically and get rid of
anything no longer used or past its expiration date.
Medicine Take-Back Programs: Ask your pharmacist
or local household trash and recycling service if there’s a
take-back program in your community. Or visit the U.S.
Drug Enforcement Administration website (deadiversion
.usdoj.gov) for information about National Prescription
Drug Take-Back events in your area.
Trash It: Thoroughly mix the medicine with something
inedible such as kitty litter or coffee grounds. Transfer the
mixture into a sealed plastic bag, then place it in the trash.
Scratch out all the information on your empty prescription
label before tossing or recycling.
Keep it? Throw it?
Not sure whether to keep or toss
something in your medicine
cabinet? Ask your pharmacist for
a second opinion.
2
Urgent Care Centers (UCC)
& After-Hours Clinics
Go to a UCC or clinic if you have:
• limited access to a
primary care physician
• non-life-threatening symptoms
during evenings or weekends
(sprains, minor lacerations,
painful urination, persistent
diarrhea and vomiting)
3
Emergency Room
Head to the ER with:
• s evere abdominal or
chest pain
• fractures
• impaired vision or
severe bleeding
“I would much rather people come
into the ER and have me tell them
everything is OK and send them
home than to say I wish they’d come
here sooner,” says Ryan A. Stanton,
M.D., spokesperson for the American
College of Emergency Physicians.
Brought to you by UnitedHealthcare
7
family activity
laugh
bonus years
Putting The Bonus Back In
Living well may be the key to living long.
your
health
legacy
by Avery Hurt
Creating a detailed history can help doctors give you—
and your relatives—better care. by Loren Mooney
Family health details can help your doctor assess your health risks and
make better decisions about care you may need, says Rebecca Jaffe, M.D., a
director of the American Academy of Family Physicians. “We do not know
exactly how much of what happens to us is passed down through our
genes, but it does have a significant impact,” she says. Here’s how to create
your own family health tree.
Make a full tree Traits may skip a generation or affect some family
members but not others, says Jaffe. Include two generations of information—
parents and parents’ siblings too.
Note the basics List the more serious diseases and health events, such
as cancer, diabetes, heart disease, heart attack and stroke, as well as the age
the illness began. If a relative is deceased and no one in your family knows
details, simply “put what you know, and if the information is questionable,
put a question mark,” Jaffe says. Online tools from the U.S. Surgeon
General (familyhistory.hhs.gov) and the Centers for Disease Control
(familyhealthware.com) can help.
Try for extra details If possible include a broader range of chronic
conditions such as high blood pressure, depression and prediabetes, Jaffe says.
Make it an excuse to reconnect Looking back on family illness or
thinking about your own possible future health issues can be stressful,
but don’t let it burden you. “You’re just gathering information for ‘what
ifs,’” Jaffe says. Some people find it easy to build a family health tree over
holidays or at reunions, but it also can be an excuse to touch base
anytime and share what you know for the benefit of your whole family.
8
What If I
Don’t Know?
People who weren’t raised by their
biological parents, or someone
whose parents died when they
were very young may have little
or no knowledge of their family
health history. That’s OK; record
what you do know about yourself
and any siblings. You’ll be able
to start a health history for future
generations. In addition, adoption
agencies or government health
records may have medical
details for birth relatives. To
find information view the Child
Welfare Information Gateway,
childwelfare.gov/adoption.
start today
You can't control your
genes. So focus on what
you can control, like your
diet, physical activity and
other lifestyle choices.
“Count your age by friends, not years. Count your life by smiles, not tears.” —Author unknown
My husband walked into the living room where I was
sprawled on the couch, damp with sweat. “You want to go
for a walk?” he asked, with an annoying amount of cheer.
“Are you out of your mind? I just got back from 30
minutes on the elliptical trainer!” I said. I would have
shouted, had I not been too weak to shout.
I’d been spending at least three days a week
undergoing torture at the gym because I want to live
a long time. The average life expectancy has increased
dramatically in recent years, leading to what some
experts call “the bonus years.” And people aren’t
spending these extra years nodding off in rocking
chairs. In 2013Alice Munro won the Nobel Prize for
literature at age 82. But there’s a catch. To make the
most of “the bonus years,” we have to make the right
lifestyle choices. As far as I can tell, eating wisely and
frequent trips to the gym may figure largely in
the formula.
Though I was giving it my best, I was beginning to
lose heart. I want to live both long and well, and three
days a week at the gym is not my idea of living well.
Life without brownies isn’t either, now that I think of it.
I just need to indulge
more in the
healthy things I love.
After my husband went off to find his sneakers, I
managed to drag myself to my desk to check my email.
I had a note from my friend Carolyn, who absolutely
glows with health. At 72 she has unlimited supplies of
energy, and a flatter stomach than I had at 25. I’m sure
she’s just stacking up the bonus years. She may have a
Nobel Prize in her future.
But here’s the thing: Longevity may be
about a little indulgence. I’ve never seen
Carolyn sacrifice anything. She has fun and
enjoys life. She loves to Rollerblade and loves
being outside. She eats brownies now and then but
also vegetables and fruit.
It occurred to me that plenty of the things I
love are healthy. I may not like fat-free milk, but
I’m a fresh vegetable fiend. I don’t get along with
gym equipment, but I love riding my
bike and taking long walks with
my husband. Maybe living
long and well is not about
sacrifice after all but
about indulgence. I just
need to indulge more in
the healthy things I love.
“Wait for me!” I shouted
to my husband, “I just have
to find my shoes.”
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9
Leachman on
the swing in her
front yard; in
between work
she oversees
her home’s
renovation.
Take note: Nurturing your happiness may
offer one key to longevity. It has certainly worked for
actress cloris leachmaN.
by Lisa Fung
Cloris Leachman announces with
gusto that she’s not 87, but “87
and a half,” thank you very much.
While many of her peers are
enjoying a more leisurely lifestyle,
she’s still on the go and embracing
her age. So it’s surprising, given a
demanding schedule filled with
TV roles, including Maw Maw on
Fox’s Raising Hope, and family
obligations, to find that her
favorite place is, well, her bed. “I
do everything here—everything,”
she says as a look of contentment
sweeps over her face.
Retreating and resting when
she needs to is just one of the
things that defines Leachman’s
daily life. She embraces happiness
and gratitude, shrugs off stress and
nurtures relationships that keep her
grounded. Her choices and insights
may surprise you.
From Midwest to Main Stage
In Hollywood, which debuts a
new face every week, Leachman
has created a career defined by
longevity and diversity. She has been
famous nearly all her adult life and
is known as much for her wit and
physicality as she is for acclaimed
roles on screen.
Unlike many other actors of her
generation, Leachman has worked
steadily, beginning in 1947 with
continued on page 12
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11
an uncredited role as a dancing
nightclub patron in the motion
picture Carnegie Hall. Her first
credited appearance came a year later,
as Dora the maid on the TV anthology
series The Ford Theater Hour. It was
the first of her appearances in 177
small-screen titles along with 73
films. Some of her recent gigs: the
oldest contestant ever on the grueling
ABC show Dancing with the Stars,
as well as voicing Gran in the 2013
Golden Globe nominated feature The
Croods, with plans to film the sequel.
It’s an unusual path for a
Midwestern girl. The Leachman
family—dad, Berkeley; mom, Cloris;
and two more sisters—lived about
three miles outside the capital city
of Des Moines, Iowa, until
Leachman was 15.
“There was no town. There was
a house, and there was a vacant
lot and maybe another house,”
Leachman recalls. “I didn’t have any
friends until I was 15,” she says.
What filled the gap was music.
“I had gotten very fine at playing
the piano because I didn’t have
any friends,” she says.
After graduating from high school
in Des Moines, Leachman studied
drama at Illinois State University
and Northwestern University, where
A Long Career for
Cloris Leachman
A 1940s beauty pageant offered a chance at instant stardom,
but hard work and smarts paid off for Leachman over the long term.
Hits, awards
Phyllis was one
of Leachman’s
breakouts (left).
A publicity shot
from 1951 (lower
left). Leachman
accepts an Emmy
for Outstanding
Guest Actress in
a Comedy (below).
TV Leachman
has been a
TV fixture for
decades, with
stints on shows
like Facts of Life
(left).
12
her classmates included Paul Lynde,
Charlotte Rae and Patricia Neal.
She got her break after she won the
title of Miss Chicago in 1946. It led
to a top 16 Miss America finish, a
scholarship and a stint at the Actors
Studio to study under acclaimed film
director Elia Kazan.
One Role to Another
At an age when many people have
chosen to pursue retirement fulltime, Leachman continues to keep
up with the demanding schedule
of a weekly TV series. She embraces
the kooky grandmother she plays on
Raising Hope but it’s a far cry from
perhaps her best-known TV role: the
irrepressible, self-centered Phyllis
Lindstrom in the 1970s series The
Mary Tyler Moore Show and the later
spinoff Phyllis.
That role won Leachman an Emmy
Award in 1974 for Best Supporting
Actress in a Comedy Series. At the
time it was her second Emmy.
(She also won the previous year
for the TV movie A Brand New
Life, portraying a wife of 18 years
expecting her first child.) Altogether
she has won nine Emmys, the most
by any actress, as well as a Golden
Globe, and a best supporting Oscar,
in 1972 for Peter Bogdanovich’s The
Last Picture Show.
Just Normal
With a career more than a half
a century long, Leachman is the
antithesis of being typecast. “I reinvent
myself with every part,” she says.
Among her hundreds of film and
television credits, Leachman has
played characters as diverse as the
loving mother in the 1958 series
Lassie to the terrifyingly funny Frau
Blücher in Mel Brooks’s Young
Frankenstein to crazy Grandma Ida
in Malcolm in the Middle.
Leachman has always had a strong
sense of what’s important off screen.
“If you don’t like something, change it. If you can’t change it, change your attitude.” —Maya Angelou
She’s been a vegetarian most of her
adult life, and spends a good portion
of her downtime surrounded by
family. She shares a house in the
Los Angeles area with her daughter,
Dinah Englund; Dinah’s husband,
Tom Vogel; and Dinah’s 8-year-old
daughter. Leachman has also invested
in the Topanga Candle Company, run
by Dinah and Tom. She also has three
living sons and six grandchildren.
While Leachman is snuggled
in bed, there’s a tap on the door,
and Dinah slips into the room,
accompanied by Leachman’s dog.
She looks at her daughter. “I love
her more than life itself,” she says,
smiling. “I feel the same way,” her
daughter tosses back.
The Solace of Home
Leachman has been renovating a
larger house a mile away for a year.
There’s a pond filled with dozens
of brightly colored fish, and a swing
hanging from a big tree. Inside the
shell of the house, Leachman surveys
the construction. This has been a
big project, she says, with every
detail, down to the gravel in the
walkway, under her watchful eye.
In the center of what will be the
living room sits her grand piano,
covered in plastic to protect it from
construction dust.
“I always wanted to be able to play
Beethoven or whomever I wanted
to in my 80s,” she says, “and now
I’m going to be able to do that.”
And yet for Leachman, acting,
playing the piano, awards, fame:
Those are not what bring her
the most joy.
“It seems so odd. I don’t know
who that is—it isn’t me,” she says.
What is? “My family. I’m going
to have dinner tonight with my
family,” she says, smiling. “They’re
everything. They’re my life.”
continued on page 14
Leachman’s
official
screen debut
was in 1948,
and she
was last
nominated
for an Emmy
in 2011.
For more of the story and extra insight from
Cloris Leachman, check out "Colorful Cloris" at
renewAARP.com.
Brought to you by UnitedHealthcare
13
Leachman credits daily
life with her family,
including her beloved
pets, for her happiness.
happiness=longevity?
by Naomi Shulman
Happiness and health have certainly
played a big part in Leachman’s
long life. In fact it is happiness that
may be most important: Scientific
studies have tied happiness to
longevity, with psychological wellbeing cutting the risk of major
illnesses, such as heart attacks,
as well as health nuisances, like
the common cold. We spoke to
Gretchen Rubin, bestselling author
of The Happiness Project, and
Nataly Kogan, CEO/cofounder of
Happier (happier.com), a free app
that combines a social gratitude
journal with a positive community.
They live and breathe the link
between health and happiness.
Happiness is habitual. “People
who are happier have healthier
habits,” Rubin says. We’re talking
14
the usual suspects—spending time
with loved ones, getting enough
sleep, exercising, eating nutritious
meals, which in turn provide
maximum energy. “And a sense of
happiness is very tied to energy,”
Rubin says. “I've found it makes you
feel happier, and makes it easier to
do the things that you need, and
want, to do.”
Together, We Can Make The World Happier
Adding positive thinking and doing to your life can be great for your
mood and health.* That's why UnitedHealthcare is excited to offer our
positivelyU™ kit for plan members at
no additional cost or obligation. The
positivelyU kit can inspire you to live a more
positive life and pass that positivity along
to others—starting a chain reaction of
happiness. Order your positivelyU kit today
to start on the road to a more positive you.
Order your kit today.
Sign in or register at myAARPMedicare.com.
Go to the "my Health & Wellness" tab and
look for the positivelyU "order now" button.
*Thrive, Dan Buettner, 2012.
“Happiness is not something ready made. It comes from your own actions.” —Dalai Lama
Happiness isn’t something
you chase—it’s something
you recognize. Another word
for this: gratitude. “It can be hard
to be grateful for things you take
for granted,” Rubin admits. “That’s
why we come up with ways to
remind ourselves to be grateful, like
saying grace at meals.”
Kogan explains there’s actual
neuroscience behind this: Keeping
a gratitude journal modifies brain
activity. “When people write down
three good things about their day for
a few weeks, their brain chemistry
actually changes. These effects last
for months,” Kogan says.
Kogan’s Happier app harnesses
this by acting as a public gratitude
journal. Every time you recognize
a happy moment and share it with
your friends, they can acknowledge
it and reflect your happiness back
at you.
Nurturing relationships is
crucial. In 2013 UnitedHealthcare
conducted the 100@100 survey,
which asked 100 centenarians for
the secrets to longevity. Eighty-seven
good, feel-good thing,” Rubin says.
“It makes you feel great.”
Good moods are contagious.
That is one reason Kogan created
her app. “The Harvard Medical
School looked at how health habits
spread in social networks,” Kogan
explains. Following the Framingham
Heart Study on how obesity and
smoking impact others in your social
circles, researchers looked at levels
of happiness in social networks and
found similar results. “If your friends
are positive, you are 25 percent more
likely to be positive.”
The power to be happy is
within you. But sometimes it
can take a while to realize it.
“Some people find this surprising,”
Rubin says, “but older people are
actually happier.”
UnitedHealthcare’s 100@100
Survey found that 50 percent of
those surveyed were content, saying
they wouldn’t change a single thing
about their lives in the century prior.
When you consider just how many
things can happen in 100 years, this
Building Your
Happiness
Centenarians—people 100 and
older—are scattered around the
globe. And centenarians are
projected to grow in numbers to
about 3 million by 2050, according
to the UN Population Fund. Author
Dan Buettner and a team of
National Geographic researchers
found that older people living in
particular regions, or Blue Zones,
share certain positive habits. Those
habits are ones that everyone, no
matter their health, can try to follow.
Here are steps you could take.
Move your body
Build exercise into your daily life.
Try taking the stairs or walking to
the park.
deal with stress
Everyone has stressors, but some
people are better at releasing
stress. Do it; your body and spirit
will reward you for it.
Never get full
“I reinvent myself with every part.
I’d go on Johnny Carson to show I was a normal
person—I wasn’t that cuckoo nut or
whoever I was playing.”—Cloris Leachman
percent communicate with a friend
or family member daily. “Even people
who are introverts are lifted up by
relationships,” Rubin says.
Helping others increases
your happiness. That’s especially
true if it strengthens a connection.
“Helping other people—it’s a do-
is a pretty big deal. But it fits right
in with Rubin’s theory—once you
get to a certain point in your life,
you move away from striving and
toward acceptance. “People know
who they are,” Rubin points out.
“They’ve accepted and made peace
with their lives, and are able to find
their happiness within.”
No matter what you eat, when
you reach 80 percent fullness, put
your fork down.
Choose your CIRCLE
The people we hang out with have
a profound effect; if our community
is health-minded, we tend to be as
well. Encourage your loved ones to
adopt healthy habits too.
show affection
Caring for a spouse, kissing your
grandkids’ boo-boos—not only
does a close family correlate
with better health and longer life,
it’s just more fun that way.
Brought to you by UnitedHealthcare
15
5 Get a pedometer. Set a goal of 10,000 steps a day, Yancy advises. “The daily
feedback encourages most users to change behavior and hit the target,” he says.
There also are pedometer apps that you can use on your smartphone.
Put one
foot in
front of
the other.
Walking is one
of the simplest
ways to get
moving. Walk
on a local
trail or at a
shopping mall.
Recruit a friend
to join you for
motivation and
safety. Challenge yourself
by walking up
a hill.
1
WAYS to Boost
Your Activity
Naturally
You know you should be moving
more, but carving out time for
exercise can be challenging. Here
are ways to get active without a
workout routine.
by Caralee Adams
According to the Centers for Disease
Control and Prevention, most American
adults don’t get the recommended
150 minutes of moderate-intensity
physical activity each week. The trick?
“Start small,” says Dr. You Health Team
Member Rhonda Randall, D.O., Chief
Medical Officer, UnitedHealthcare Retiree
Solutions. “Spend 15 minutes doing
something active, like walking.”
Physical activity can extend longevity and
improve the quality of life, says Michael
Mantell, Ph.D., spokesperson for the
American Council on Exercise: “Fitness is
number one for physical well-being.”
There are lots of ways to stay fit. “Mature
adults need not consider gym memberships
as the necessary component to achieve
better health,” says Clyde Yancy, M.D., a
cardiologist in Chicago and spokesperson
for the American Heart Association. Here
are some tips to stay in shape:
time for a Check-In?
Remember to consult your
doctor before beginning any
new exercise program.
16
Schedule
activity. “For anyone
who is busy, life is lived
according to a schedule.
If you can schedule a
meeting or an errand,
then you can schedule
a 20- or 30-minute
walk,” Yancy says. Find
regular ways to increase
activity in your daily
routine: Opt for stairs
over an escalator or
elevator, even for just
a few flights. Take your
coffee to go and meet
your friend for a walk
instead of sitting inside.
2
6 Clean with vigor. Cleaning—if you
do it hard—can be an aerobic activity that
gets your heart rate up and requires
some flexibility and
agility. Be intentional:
Dusting, vacuuming
and scrubbing all can
be infused with
fun ways to
pump it up,
Mantell
says.
Weave a workout into your
bill-paying and computer time.
Periodically do stretching exercises,
moving your legs apart and back, for
instance. Try
some chair
yoga poses.
By getting
your blood
flowing,
you bathe
your brain
in chemicals
that can
make you
better able
to think and
be creative,
Mantell says.
Here’s the surprising
number of calories
you can burn
doing everyday
activities (based
on 30 minutes for a
155-pound person):
Cooking:
93
Food shopping
with cart:
130
149
3
4 Turn commercials into
activity breaks. People often
think of watching television as
a sedentary activity, but use
commercial breaks to get
moving. For a minute or two do
jumping jacks. Even stand up
and sit down repeatedly. Before
you know it you’ve just done
squats, Mantell says.
“Nothing is impossible; the word itself says ‘I’m possible'!” —Audrey Hepburn
Feel the
Burn
Raking the lawn:
Work up a sweat gardening.
Pulling weeds, raking, planting: They
all include bending, lifting, turning and
twisting, and that’s exercise, Mantell says.
Mowing the lawn (even better with a push
mower) can burn up to 250 calories an
hour, depending on your build. If someone
eats 250 fewer calories and burns off 250
more calories each day for seven days, he
or she can lose a pound in a week.
9
7 keep a journal. “Keep a log of
your current activities to see how much
exercise you get now, then decide how
much you need to add,” Randall says.
Leverage technology and consider a
fitness activity monitor that connects
with a smartphone.
8
Look at the big picture.
Set specific, measurable and attainable
goals. One minute of vigorous exercise can
be the same as two minutes of moderate
activity, so let yourself feel good about a
10-minute block. “Congratulate yourself,”
Mantell says. You are living a healthier life.
10 Move to
the beat. When
you are active,
listen to music.
“Music will enliven
your step and
give you more
motivation,”
Mantell says. Try
“Rock My Run,” a
free app that lets
you pick the kind
of music you
like and the beats
per minute.
Playing with kids
(moderate effort):
149
Washing car or
windows:
167
Walking
(13-minute mile):
186
186
Cleaning gutters:
For articles and tools to help
you make the connection
between physical activity
and your health, go to
renewAARP.com.
Brought to you by UnitedHealthcare
17
Cooking
smaller
,
Cooking healthier
Need a little less on your plate? Try downsizing your recipes and
making friends with your freezer. by Deborah Wagman
In a world that thinks big, it can be hard to cook small.
Ingredients come in king-size quantities, pots and pans
are gigantic, and most recipes make four or more servings.
Home cooking—however healthful—sometimes can lead
to endless leftovers, weight gain and waste.
Yet by shopping wisely, dialing down recipes and
using “cook once, eat twice” strategies, you can enjoy
a variety of nutritious, filling meals while keeping food
boredom at bay. Here’s how.
SHOPPING: Supermarkets encourage buying “more for
less” by offering discounts on larger quantities of food.
Even though those discounts are tempting, do your best
to buy only what you need.
COOKING EQUIPMENT: Bring your 6- and 7-inch
pots and pans to the front of the cupboard—they
work best.
COOK ONCE, EAT TWICE: Cook foods that can make
more than one meal. Monday’s steak makes a yummy
steak salad on Tuesday. Some of Wednesday’s steamed
rice becomes rice pudding on Thursday.
FREEZE FOR THE FUTURE: When you make full-size
recipes, save some for later. Freeze them into portions
that feed you for many meals to come.
Garlic-Basil Halibut
Serve with a side of broccoli for a
balanced, healthy meal.
Start to Finish: 20 minutes
Number of servings: 2
12ounces fresh or frozen
halibut steaks
(about 1 inch thick)
2tablespoons snipped fresh
basil
1tablespoon butter, melted
1 clove garlic, minced
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper
1. Thaw fish, if frozen; rinse and pat
dry with paper towels. If necessary
cut fish into two serving-size
pieces. In a small bowl combine
basil, melted butter, garlic, salt
and black pepper. Brush mixture
over both sides of halibut.
2. Place fish on the unheated rack
of a broiler pan. Broil 4 inches
from heat for 8 to 12 minutes or
until fish flakes easily when tested
with a fork, turning once.
Serving Size: 5 ounces
cooked fish
Nutrition Facts Per Serving:
241 cal., 10 g total fat (4 g sat. fat),
70 mg chol., 279 mg sodium,
1 g carb., 0 g fiber, 0 g sugar,
36 g protein
10 Freezer Pleasers
A little extra prep can yield a freezer full of already-made meals.
1. Stuffed Pasta: Manicotti or
jumbo shells make fabulous freezer
fare. To boost your produce intake,
use two fillings that include
veggies and freeze them in pairs.
2. Shepherd’s Pie: Craft
“personal” shepherd’s pies. Simply
divide your favorite meat and veggie
mixture among 6 to 8 ramekins
or custard cups, top with mashed
potatoes, wrap tightly and freeze.
3. meat loaf: Craft this stick-to-
the-ribs staple into petite portions
by pressing the ground meat mixture
into muffin cups. Most standard
meat loaf recipes make enough
mixture to fill 6 to 8 muffin cups.
4. Chili: Freeze cup-size portions
for ladling over corn bread, folding
into an omelet, rolling into a burrito
or dressing a baked potato.
5. pulled pork: Simmer
inexpensive pork roast to fall-apart
tenderness. Shred, package in
meal-size portions and freeze. Use
in sandwiches, as taco filling or in
soups.
6. Veggie Casseroles: When
your appetite is light, a meat-free
hot dish is just right. Divide casserole
into desired servings; freeze. For best
quality avoid freezing casseroles
containing mayonnaise, sour
cream or egg whites.
If you have it,
squeeze a lemon
wedge over the
fish for a tangy
finish.
7. pancakes: Mix up your best
whole-grain batter, heat up the
griddle and make a batch of
silver-dollar-size pancakes
for the freezer. Vary flavors by
adding berries or nuts.
8. brown rice: As delicious
as this nutritious, nutty-tasting
rice is, it seldom reaches our
tables. Why? Because it takes
45 minutes to cook. But it freezes
beautifully. Make a big batch,
divide into meal-size portions
and freeze. You’ll love having it
handy for stir-fries, soups
and sides.
9. Quiche: Make it easy by
starting with frozen piecrust.
Jazz it up with reduced-fat
cheese, chopped vegetables,
and egg custard made with
milk; bake. Once cooled, cut
quiche into wedges, wrap
and freeze.
10. Pizza: Make good-for-you
frozen pies. Using homemade
or purchased dough, pat pies
into 4- to 6-inch rounds. Bake
crusts for about 5 minutes,
smear with a little sauce, add a
bunch of veggies and sprinkle
on some low-fat cheese. Wrap
(first in waxed paper or plastic
wrap, then in foil) and freeze.
Unwrap frozen pies and bake
until they’re hot and bubbly.
chill out
Freeze—don't trash—fresh fruits and veggies that are starting
to pass their peak. Then you'll have them on hand to add to
smoothies or other recipes whenever you like.
continued on page 20
Brought to you by UnitedHealthcare
19
Premade
meatballs make
this filling meal a
snap to cook.
Potato Corn Chowder
Serving more than two? Double the
recipe for a cold-weather meal.
Start to Finish: 20 minutes
Number of servings: 2
Serve this soup
with a side of crusty
bread and a salad
of mixed greens.
1cup loose-pack frozen wholekernel corn
1cup loose-pack frozen diced
hash brown potatoes with
onion and peppers
¾ cup water
¾teaspoon instant chicken
bouillon granules
1 clove garlic, minced
Dash white or black pepper
112-ounce can evaporated
fat-free milk
1 tablespoon all-purpose flour
Snipped fresh parsley
(optional)
1. In a medium saucepan combine
corn, hash brown potatoes, water,
bouillon granules, garlic and pepper.
Bring to boiling; reduce heat. Cook,
covered, about 5 minutes or until
vegetables are tender. Do not drain.
Ultimate Spaghetti and
Meatballs
In place of spaghetti noodles try
penne or fettuccine.
Prep: 25 minutes
Slow Cook: 4 to 5 hours (low) or
2 to 2 ½ hours (high)
Number of servings: 2
1cup fresh button or cremini
mushrooms, quartered
½ cup thinly sliced sweet onion
¹⁄³ cup thin bite-size strips red
or yellow sweet pepper
61-ounce refrigerated
Italian-style cooked turkey
meatballs
20
18-ounce can no-salt-added
tomato sauce
2tablespoons no-salt-added
tomato paste
1teaspoon dried Italian
seasoning, crushed
2 cloves garlic, minced
1½ounces dried multigrain
spaghetti
Fresh basil leaves (optional)
1. In a 1 ½- or 2-quart slow cooker
combine mushrooms, onion and
sweet pepper. Top with meatballs.
In a small bowl combine tomato
sauce, tomato paste, Italian
seasoning and garlic. Pour over
all in cooker.
“Happiness is like a kiss. You must share it to enjoy it.” —Bernard Meltzer
2. Cover and cook on low-heat
setting for 4 to 5 hours or on
high-heat setting for 2 to 2 ½ hours.
If no heat setting is available, cook
for 3 to 3 ½ hours.
3. Cook spaghetti according to
package directions; drain. To serve,
divide spaghetti between serving
plates. Top with meatball mixture.
If desired, garnish with basil.
Serving Size: ½ cup cooked spaghetti
and 1 ¼ cups meatball mixture
Nutrition Facts Per Serving: 357 cal.,
12 g total fat (3 g sat. fat), 91 mg chol.,
435 mg sodium, 37 g carb., 8 g fiber,
13 g sugar, 25 g protein
2. Gradually stir the milk into the
flour; add milk mixture to vegetable
mixture. Cook and stir until
thickened and bubbly. Cook and stir
for 1 minute more.
3. To serve, ladle the chowder into
serving bowls. If desired, sprinkle
each serving with parsley. Makes
2 servings.
Serving Size: 2 cups
Nutrition Facts Per Serving: 281 cal.,
1 g total fat (0 g sat. fat), 0 mg chol.,
438 mg sodium, 55 g carb., 3 g fiber,
25 g sugar, 16 g protein
Find more cooking ideas
and nutrition tips at
renewAARP.com.
Brought to you by UnitedHealthcare
21
7 Ways
to help control
Blood
Pressure
Healthy-living steps may help keep your blood
pressure levels in check.
by Linda Wasmer Andrews
High blood pressure is a growing
problem. According to the Centers
for Disease Control and Prevention,
over half of U.S. adults over age 60
have high blood pressure. This
increases the risk of developing
heart disease, stroke, kidney failure
and other health problems. Many
people might assume that a
diagnosis of high blood pressure
leads to a trip to the pharmacy. But
healthful choices also can have a
huge impact.
“Your lifestyle plays a huge role
in managing your blood pressure,”
says Suzanne Steinbaum, D.O.,
spokesperson for the American
Heart Association (AHA) “Go Red
for Women” campaign.
If you’re healthy, a heart-smart
lifestyle may help keep you that
way. If you already have high blood
pressure, a healthy lifestyle may
help treat the problem and enhance
the effectiveness of blood pressure
medicine.
These steps may help lower
your blood pressure and boost
your well-being:
22
Eat wisely. Choose fruits,
vegetables, whole grains, fish,
poultry, beans, nuts, and low-fat or
fat-free milk and dairy products.
Include potassium-rich foods
such as sweet potatoes, spinach,
cantaloupe and bananas.
Reduce sodium. The AHA
recommends consuming less than
1,500 mg of sodium per day if
you are at high risk for high blood
pressure. Taking the salt shaker off
the table is just the start. “Most
packaged foods have salt and
sodium in them,” Steinbaum says.
“Always check the sodium content
on food labels.”
Get moving. Shoot for 150 minutes
per week of moderate-intensity
aerobic activity, says the AHA, such
as walking briskly, water aerobics
or playing doubles tennis. “In
addition, doing strength training at
least two days a week helps control
your blood pressure,” Steinbaum
says. Check with your doctor before
starting any new exercise program.
Watch your weight. If you’re
overweight, losing just five to
10 pounds may be enough to
start lowering your blood pressure.
As the excess pounds continue to
roll off, your blood pressure may
drop even more.
Any moderate
physical activity
can help
maintain blood
pressure levels.
Limit alcohol. Overindulging
in alcohol can raise your blood
pressure. If you drink, do so in
moderation. For men that means no
more than two alcoholic drinks per
day; for women no more than one.
Don’t smoke. According to the
AHA, your blood pressure goes
up for several minutes after each
cigarette. Plus, smoking promotes the
buildup of fatty deposits inside your
arteries, adding to the toll on your
cardiovascular system. If you smoke,
ask your doctor about resources and
medicines to help you quit.
Cultivate calm. When you’re under
stress, your blood pressure may
shoot up temporarily. Long-term
stress can cause wear and tear on
your whole body. Plus, you may be
more likely to make poor choices
about the rest of your lifestyle when
you feel overwhelmed. “Find ways
of reducing stress that work for you
such as practicing yoga, meditating
or doing breathing exercises,”
Steinbaum says.
Finally, Steinbaum says, “Being
happy, having an optimistic outlook
and laughter are good for your
blood pressure too.”
“Some cause happiness wherever they go; others whenever they go.” —Oscar Wilde
a good first step
Test your blood
pressure smarts—
and learn more—at
renewAARP.com.
Warning Signs of High and Low Blood Pressure
High blood pressure
sometimes is referred to as
the “silent killer” because it
often shows no symptoms.
“It’s literally a matter of life
or death that you check,
monitor and know your
blood pressure level,”
says Dr. You Health Team
Member Steven Stern, M.D.,
Vice President, Cardiac &
Orthopedics/Neuroscience,
UnitedHealthcare.
TOO
HIGH
TOO
low
When your blood pressure shoots up dangerously high, it’s called a
hypertensive crisis—defined as a systolic pressure (the first number) of
180 or above, or a diastolic pressure (the second number) of 110 or above.
Symptoms of a hypertensive crisis may include:
• severe headache • severe anxiety • shortness of breath • nosebleed
Seek medical help immediately if you experience these symptoms.
Occasionally, people have the opposite problem: blood pressure that stays
too low, around 85/55. Symptoms of low blood pressure may include:
• dizziness • fainting • unusual thirst • trouble concentrating
• blurry vision • nausea • cold, clammy skin • rapid, shallow breathing
• tiredness • depression
Tell your doctor if you develop these symptoms.
Brought to you by UnitedHealthcare
23
UnitedHealthcare for you
Neinw
2014
Healthy
help:
just a click away
Your plan’s website, myAARPMedicare.com,
empowers you to take control of your personal health.
Once you’re registered, you’ll find healthy tools and
resources like these:
• P
ersonal Health Record: Your Personal Health
Record does more than just store your personal
health information, such as your doctors, claims,
pharmacies and more. The Care Messages section
has health alerts, reminders to schedule your annual
wellness visit, get your flu shot and take other
important actions to help you live a healthier life.
You may even want to print a copy to bring with
you to your next doctor visit.
• M
y Health Reflection: This new online tool helps
you figure out which healthy changes you want
to make in your life, and how. But it’s not all hard
work; My Health Reflection also has fun activities
and interactive tools to help keep you going.
We’re always looking for ways to help our members save.
New in 2014, Member Perks from UnitedHealthcare
offers exclusive savings on dozens of healthier foods and
over-the-counter products.
UnitedHealthcare makes it easy to tailor your savings to
your own shopping list. Print the coupons you know you
use or download them to your favorite store’s loyalty card.
• H
ealth & Wellness: Click on this tab on your
member website to view articles, videos and
tools personalized to your health conditions. Be
sure to explore Healthy Living Tools, which offer
everything from a body mass index calculator
to a blood pressure quiz.
Don’t miss out on ways to live a healthier life. Get
the most out of your plan by exploring all of the online
tools and resources.
Enjoy healthy savings
with Pharmacy Saver™
Pharmacy Saver from UnitedHealthcare is a costsavings prescription drug program available
exclusively to our plan members. If you’re taking a
drug that’s available through Pharmacy Saver, you
may be able to pay even less than your plan copay at
participating pharmacies located in grocery, drug and
discount stores where you may already shop. Most
prescriptions start at just $2.
To switch your qualifying prescriptions, simply
bring your current prescription bottles or containers
to one of the participating pharmacies and show your
plan member ID card.You can switch to a participating
pharmacy at any time throughout the year. To look
up your prescription drugs and find a Pharmacy Saver
location near you, go to PharmacySaver.com.You’re
that much closer to healthy savings.
24
“Let no one ever come to you without leaving better and happier.” —Mother Teresa
We
Want
To Hear
From
You!
Medicare may
randomly
select you to
take part in a
survey. Please
participate, as
your feedback
is important
to help us
improve the
overall quality of
Medicare plans.
Offerings from your favorite retailers and manufacturers
are updated frequently, so check back often.
These exclusive deals are designed to help improve
your wellness and your wallet. Stocking up on healthier
items has never been simpler. For more information go
to UHCMemberPerks.com/magazine.
bringing
it home
Remember house calls? Now,
UnitedHealthcare is bringing
them back in a whole new way to
members in qualifying plans. In
addition to your regular doctor
visits, you can arrange for a
HouseCalls visit, which is exactly
what it sounds like. And the best
part is the HouseCalls program is
available at no additional cost.
During a HouseCalls visit, a licensed
practitioner reviews your health
history and medication(s), performs
a physical exam, identifies health
risks and provides education about
your health.You can discuss your
health concerns one-on-one with the
practitioner and ask questions. You
also get an Ask Your Doctor worksheet,
which you can bring to the next
visit with your doctor to help you
coordinate your care.
Plus, we schedule the visit when
it’s most convenient for your
schedule. You can take care of many
of your health care needs in your
own home.
HouseCalls is a fairly new
program but already popular:
96 percent of surveyed members
found their HouseCalls visit helpful,
and 99 percent were satisfied with
the results. It’s just one more way
for you to get the most out of
your health care team—without
even leaving home. For more
information or to see if you qualify
for a HouseCalls appointment, go to
uhchousecalls.com.
Brought to you by UnitedHealthcare
25
pastimes
your Health, your wealth
What’s
your story?
Sharing the memories that make up our lives may improve our
emotional health and happiness. Here’s how. by Kathy Barnes
People are born storytellers.
Talking about our experiences—
and listening to others share their
stories—is one way to create a
sense of connection and community.
And according to experts, sharing
stories creates stronger bonds and
closer relationships.
Dr. Robyn Fivush, a psychology
professor at Emory University,
researches early memory, narrative,
identity, trauma and coping. She
says telling stories is the essence
of what makes us human. “Events
unfold in our world and lives, but
it is our perception of those events
that provides meaning,” Fivush
says. “When we share stories, we
create and maintain emotional
connections.”
Sharing
memories can
be as informal
as looking at
photographs.
26
• Make a memory quilt. If you
sew, use fabric; if you don’t, create
a photo quilt.
There is no right or wrong way to
• Create a playlist of meaningful
share memories—at the dinner table,
songs. Describe what each song
over the phone, at family reunions—
reminds you of. You even can
but the best storytellers have interested
listen to music to help trigger
and attentive listeners. When you’re
your memories.
ready to take your stories from casual
• Record your stories. Digital
conversation to a more permanent
options make it easy. For
form, try one of these approaches:
inspiration try StoryCorps, the
• Organize family photo albums.
oral history project where people
Use years or special days as themes
interview each other.
to get started.
• Write your autobiography.
• Create a family cookbook. Share
Start with one event and build
techniques and memories along
on that memory.
with recipes.
Dr. Ben Michaelis, a clinical
• Start a family blog. Find free
psychologist, sees the benefits. “When
programs online, including
the stories we tell make sense to
blogs you can password-protect. us and help us get a handle on the
If you and your family are on
complexities of life, we are much
Facebook, you can create a
healthier and have a greater sense of
private page for story sharing.
control over our world,” he says.
Collective Memory
Are you and your loved ones
curious about each other’s
histories? Use these questions
to get started:
•When you were a
teenager, what did you
do for fun?
•What are some of
the most valuable
things you learned from
your parents?
•What accomplishment
are you most proud of?
•What was the happiest
moment of your life?
“Happiness depends more on how life strikes you than on what happens.” —Andy Rooney
On Your Guard
Phone calls
are one
method
that fraud
perpetrators
rely on.
spot these scams
Beware of these red flags, and protect yourself and
loved ones from becoming victims.
by Ilana Polyak
It happens: A pleasant-sounding caller asks for your Medicare or health plan
number. A person at the door tries to sell you health products. Someone even tries
to persuade you to take an incentive for a service you don’t need. Sophisticated
scammers are good at what they do: That’s why it’s so easy to fall prey. According
to John Breyault of the National Consumers League Fraud Center, frauds and their
perpetrators often are very sophisticated and prey on people’s fears and worries.
Be on the lookout for three main scams, Breyault says:
The sweepstakes
A person receives a letter, phone call or email informing them that they have
won a sweepstakes. To claim their prize, however, they first must send payment
to cover processing or taxes. The person is asked to pay again and again to cover
additional fees. “You should never have to pay money to collect sweepstakes
winnings,” Breyault says.
Medical devices
People are solicited to purchase a medical alert device that never arrives, is
worthless or comes with steep monthly fees. By the time the person complains,
the salesperson or office that sold them the product is no longer in operation.
Investment frauds
Low interest rates coupled with longevity can make many people concerned
about outliving their savings. So an investment that offers wild returns can seem
tantalizing. But more than likely it’s too good to be true. It’s always best to seek
out reputable investment advisors through referrals from friends and family or a
trusted attorney, Breyault says, rather than trusting those who cold-call you.
If you think someone is misusing your personal information, contact the
Federal Trade Commission (ftc.gov).
Arm yourself with
information to outwit
insurance scammers.
•Never give your Social
Security, Medicare,
health plan or other
personal numbers to a
caller you don’t know.
•Review your Plan
Statement regularly and
carefully for activity you
don’t recognize.
•Remember that free
services do not need
you to hand over your
Medicare or plan
information.
•Finally, pass this
information along!
Fraud hurts everyone,
making Medicare less
secure for the future.
Help stop the cons
before they start.
Remember: There are times
when UnitedHealthcare
representatives may call
and ask for information,
including your member
ID and birth date. If you
have a question about us
contacting you or a call
you have received from us,
please call the number on
the back of your member
ID card.
If you suspect Medicare
fraud, contact the
Department of Health
& Human Services Office
of Inspector General
(oig.hhs.gov).
Brought to you by UnitedHealthcare
27
health check
BRAIN BOOSTER
essential
health screenings
spot the differences
Give your brain a challenge: Try to spot the 16 differences
between the two pictures.
at a glance
Track the preventive medical tests and vaccinations you
need to help live a healthier life. by Patricia Prijatel
Some medical tests can save your life, finding conditions when
they may be most easily treated. And vaccinations have been
proved to combat common illnesses. But who needs what, and
how often? The chart below can help.
As always, talk with your doctor about what tests are important
based on your specific health history.
helpful reminders
For help remembering to schedule
checkups, add an annual reminder
to your smartphone, or write it
in a calendar on the same day
each year.
Blood pressure test
Fasting plasma glucose
Pap smear
Colonoscopy
Body mass index
Zostavax; herpes
zoster vaccine
(Cardiovascular disease)
how often: At least yearly,
preferably at every doctor visit
(Colorectal cancer)
how often: Every 10 years
starting at age 50, ending at 75
OR
Sigmoidoscopy
(Colorectal cancer)
how often: Every 5 years
starting at age 50, ending at 75
OR
Fecal occult blood test
(Colorectal cancer)
how often: Yearly starting at
age 50, ending at 75
(Type 2 diabetes)
how often: Every 3 years
for adults with blood pressure
greater than 135/80
(Obesity)
how often: Yearly
Flu shot
(Flu)
how often: Yearly
Cholesterol;
blood lipid screening
(High cholesterol)
how often: Every
5 years after age 35 for men
and age 45 for women
(Cervical cancer)
how often: Every 3 to 5
years starting at age 21,
ending at 65
(Shingles)
how often: Once, for adults
age 60 and older
Pneumonia shot
(Pneumonia)
how often: Once for
those age 65 and older,
or those with chronic
diseases or at high risk
of pneumonia
Mammogram (Breast cancer)
how often: Every 2 years starting at age 40 and ending at age 74.
For those who are between the ages of 40 and 50, please check with your
doctor to see what is right for you.
Coverage depends on your plan; check your Evidence of Coverage or call the number on the back of your member
ID card for more information about your covered benefits. All recommendations are from the U.S. Preventive Services
Task Force. Screenings may be more frequent depending on risk factors. Check with your doctor.
28
“Keep your face always toward the sunshine—and shadows will fall behind you.” —Walt Whitman
answer key on page 31
Brought to you by UnitedHealthcare
29
ASK DR. Reed
last word
your
health
team
Q: I know my physician pretty well. But there are lots of
“Don’t cry because it’s over;
smile because it happened.”
other people in the clinic and hospital. Who are they, and
how can they help me?
—Dr. Seuss
A: Great question; and one that shows you’re putting your
Dr. You skills to work. By getting to know your health team,
you’re taking a key step toward taking charge of your health.
Think of it as a football team, with
your primary care professional as
the quarterback. He or she stands
in the middle calling out plays. But
it takes a whole team of talented
players to achieve the big goal—
keeping you healthy and strong.
• S pecialists are experts who
focus on specific areas of
medicine. If you have a
health issue that needs expert
attention, your primary care
doctor may refer you to a
specialist. Remember that all
members of your team should
be talking to each other as
well as you.
• N
urse Practitioners (NPs)
have advanced training to do
many of the duties of your
primary care physician.
• P hysician Assistants are
trained to support the work
of physicians.
• P hysical therapists (PTs) are
trained to keep your body parts
moving the best they can.
• Social workers can help guide
you to the support services
that often are essential
to restoring your health
and helping you function
independently. They even may
help you manage problems.
• Pharmacists dispense and
help you manage your
medications. Be sure to
ask them about how your
prescription medications
interact with over-thecounter remedies.
But there’s one other very
important member of your health
care team: Dr. You. You’re the
coach of your health care team,
and all the other members look
to you for information. Be sure
to let them know your game plan
and any changes in your health.
Because when you do, your team
works together to help you be as
healthy as possible.
We Want To Hear From You
Have a question for Dr. Reed? Send your question to us for
the chance to have it featured in an upcoming issue of Renew.
Visit renewAARP.com
to submit your question online.
Or write us at UnitedHealthcare Renew, P.O. Box 410018,
Kansas City, MO 64141-0018
30
“I’ve got nothing to do today but smile.” —Paul Simon
Pass It On
Enrolling in a Medicare plan for the first
time can be overwhelming,
but a recommendation from a friend
or family member can offer
peace of mind. If you have been happy
with your UnitedHealthcare
Medicare plan, pass it on. Please tell
your friends and family they can get
more information about plans
available to them by contacting
UnitedHealthcare.
answer key for puzzle on page 29:
Dr. Reed Tuckson is the
author of the breakthrough
book The Doctor in the Mirror
(UnitedHealthcare
Services, Inc., 2012).
855-517-3460, TTY 711
Or go to UHCPassItOn.com
Please let us know if you no longer
wish to receive Renew magazine.
To remove your name from the
Renew magazine mailing list, write
us at UnitedHealthcare Renew,
P.O. Box 410018, Kansas City, MO
64141-0018. Please be sure to give us
your name, full address and your
UnitedHealthcare plan member ID
number.
MedicareComplete® Plans carry the
AARP name, and UnitedHealthcare
Insurance Company pays royalty
fees to AARP for the use of its
intellectual property. These fees are
used for the general purposes of
AARP.
This publication is for informational
purposes only and does not replace
the care or advice of a doctor.
Always talk with a doctor before
beginning any exercise program,
therapy or medication.
The products and services
described are neither offered nor
guaranteed under our contract
with the Medicare program. In
addition, they are not subject to
the Medicare appeals process. Any
disputes regarding these products
and services may be subject to the
UnitedHealthcare grievance process.
Plans are insured through
UnitedHealthcare Insurance
Company or one of its affiliated
companies, a Medicare Advantage
organization with a Medicare
contract. Enrollment in the plan
depends on the plan’s contract
renewal with Medicare. The AARP®
Drugs and prices may vary between
pharmacies and are subject to
change during the plan year.
Prices are based on quantity filled
at the pharmacy. Quantities may
be limited by pharmacy based
on their dispensing policy or by
the plan based on Quantity Limit
requirements; if prescription
is in excess of a limit, copay
amounts may be higher. The
benefit information provided is
a brief summary, not a complete
description of benefits. For more
information contact the plan.
Limitations, copayments, and
restrictions may apply. Benefits,
formulary, pharmacy network,
provider network, premium and/
or co-payments/co-insurance may
change on January 1 of each year.
Other pharmacies are available in
our network. Members may use any
pharmacy in the network, but may
not receive Pharmacy Saver pricing.
Pharmacies participating in the
Pharmacy Saver program may not
be available in all areas.
© 2014 UnitedHealth Group
Incorporated
Brought to you by UnitedHealthcare
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Rewarding
better health habits
with renew
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new online personal health and well-being planning tool,
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• S et your personal goals from over 200
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Go to RenewBetterHealth.com/
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