CARE Program Newsletter - June 2015

Sunscreen definitely plays an important role — it’s great at protecting your face and other uncovered bits from sunburn and aging. Just be aware that unless you pick the right type and use it the right way, sunscreens may not fully protect you. They can also encourage you to stay out for longer than you should, so they could do more harm than good.

Use enough. Most people use less than half of what they should. Follow the instructions on the bottle or tube; you need to use about an ounce at a time and may need to reapply several times a day, especially if you’re going in the water. If you don’t use enough, protection falls off steeply. Generally, experts say you need at least a nickel-sized blob for your face and about 2 tablespoons’ worth for your body — that’s enough to fill a shot glass.

Mind your SPFs. Go for at least a skin protection factor (SPF) of 15, but don’t bother spending extra for SPFs over 30 or 40; they don’t make much difference. (SPF 30 blocks nearly 97 percent of UVB rays, SPF 40 blocks 98 percent, and SPF 50 blocks 99 percent). The higher your SPF, the more sharply protection drops if you don’t use enough.

Get broad coverage. SPF ratings only apply to UVB, the short-wave type that causes sunburn. But some 95 percent of UV radiation that hits the earth is UVA (longer wavelength), which penetrates further into the skin and causes premature aging. Look for brands that say “broad-spectrum coverage” or “UVA and UVB protection.” Mineral sunscreens with zinc or titanium block both types by physically scattering UV rays (these products tend to look whitish on the skin), and avobenzone is a common chemical UVA blocker.

Check the reviews. Expensive sunscreens are better than cheap ones, right? Not true. A recent Consumer Reports review (subscription required) looked at 20 and found that store brands from Target and Walmart and basics from Coppertone and Banana Boat were among the best and cost under $12. “I use whatever’s on sale,” says Tang. “Whatever is nearby and SPF 30 or above.” So skip the designer $40-plus options unless you need something special for your finicky face.

Don’t use combos. Sunscreens that also have DEET or other powerful bug repellents might seem convenient, but if you’re reapplying sunscreen often, experts say you might end up with too much of the repellent chemical. Plus, lots of bugs bite at twilight or nighttime anyway.

Pick clean products. Given how much sunscreen you’ll be slopping on, it’s a good idea to pick something that won't be harmful to your health (or to aquatic life).

• Check the ingredients. Chemicals such as oxybenzone, parabens, phthalates, and fragrances can mimic hormones, and research shows they may lead to health problems.
• Also steer clear of anything with retinyl palmitate (a form of vitamin A) before you go into the sun, because some studies show it can increase sun damage to cells.
• As mentioned, mineral-based sunscreens have excellent UVA and UVB sun protection. They often have fewer worrisome chemicals as well.
• Sprays and powders may cause lung irritation, and you might not know when you’ve used enough, according to some consumer groups.

To help you choose, the Environmental Working Group has a database of sunscreens. Each product has an overall score from 0 to 10 based on UV protection and health concerns; there’s also detailed information on individual ingredients. For SPF-containing lotions, makeup, and lip balms, check their Skin Deep database and app. You could also ask your doctor or dermatologist for recommendations.

So before you head out to the beach, slap on some sunscreen, pack your umbrella, put on your coolest wraparound shades, and go ahead — make a style statement with your big floppy hat. Like our favorite cartoon tiger Hobbes says, “What fun is it being cool if you can’t wear a sombrero?”
(RALLY & UHC, 2015)

Visit myuhc.com and click on Register Now (found on the left side of screen). Once registered on myuhc.com, click on Rally Health Survey found on the right side of screen.

It is fun and interactive! Earn Rally coins for taking the survey and use them to win awesome stuff, such as gift cards and a Fire HD 7.

The sweepstakes is offered by United Healthcare. Get started now to get a measure of your overall health!

What Is Meditation?

Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being. Mind and body practices focus on the interactions among the brain, mind, body, and behavior.

There are many types of meditation, but most have four elements in common:

1. a quiet location with as few distractions as possible
2. a specific, comfortable posture (sitting, lying down, walking, or in other positions)
3. a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath)
4. an open attitude (letting distractions come and go naturally without judging them).

What the Science Says About the Effectiveness of Meditation

Many studies have investigated meditation for different conditions, and there’s evidence that it may reduce blood pressure as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may ease symptoms of anxiety and depression, and may help people with insomnia (NCCIH, 2014).

What the Science Says About Safety and Side Effects of Meditation

•  Meditation is generally considered to be safe for healthy people.
• People with physical limitations may not be able to participate in certain meditative practices involving movement. People with physical health conditions should speak with their health care providers before starting a meditative practice, and make their meditation instructor aware of their condition.
• There have been rare reports that meditation could cause or worsen symptoms in people with certain psychiatric problems like anxiety and depression. People with existing mental health conditions should speak with their health care providers before starting a meditative practice, and make their meditation instructor aware of their condition.

Meditation Video

Andy Puddicombe All it takes is 10 mindful minutes – Watch this You Tube Video on how meditation helps.

Meditation Apps

On Android & iPhone, search for: Headspace

Q: How long do health coaching appointments take?

A: The first appointment is in person and lasts 45-60 minutes. Any follow up appointments can be done in person or over the phone and usually last 10-30 mins.

Q: Where does the appointment take place?

A: We recommend that the first Health Coaching appointment takes place at your Travis County worksite. Becky will be able to travel to your location. Follow up visits can be done over the phone or in person.

Please note: Break rooms, cubicles, lobby's, etc. are not appropriate locations for health coaching appointments. Privacy is important as you will be discussing personal health information. Please reserve a private room prior to the appointment. If you would prefer to meet away from your specific location, you can request to meet with Becky at 700 Lavaca.

Q: How soon can I make an appointment?

A: Depending on the time of year, Becky schedules appointments out from 1-3 weeks depending on her availability and your location.

Q: How many times and how often do I or should I meet with the Health Coach?

A: The amount of visits will vary based on your specific health goals. There is no set "limit" of visits; your number of visits will be determined by your progress. The time between appointments will also be determined according to individual needs and progress.

Q: How much does health coaching cost?

A: Health Coaching appointments are free of charge, with no co-pay. It is a service that is included in your benefits offered by UnitedHealthcare and Travis County full time employees who are enrolled in the UnitedHealthcare medical plan.

Q: Who is eligible for Health Coaching?

A: Anyone who has UnitedHealthcare benefits with Travis County is eligible. IE: Employees, spouses, retirees, dependents (over 18 years of age.

Q: When are appointments available?

A: Monday-Friday 8:00 a.m.-5:00 p.m. Special exceptions can be made for those that work special shifts.

Q: What can Becky help me with?

A: Becky is able to assist with making improvements to their overall health and wellness, and provide resources and recommendations based on your needs. She can work with you on setting and achieving nutritional, health, and fitness goals. In certain cases she may also refer you to your primary care doctor, employee assistance program, registered dietician or onsite nurse.

Q: How do I set up an appointment?

A: Please contact Becky at [email protected] or 512.542.4346.

About Becky Howell

Becky Howell has a Bachelor of Science Degree in Exercise Science from the Arizona State University. She has over 25 years of experience in the health and fitness industry and was most recently the health and fitness Program Manager for Freescale in Austin. She is excited about her new Health Coaching role with Travis County and is passionate about helping others reach their health and fitness goals through progressive, realistic and lifelong lifestyle choices.

How can a Health Coach help me?

Becky is available to meet with you to discuss any lifestyle behaviors you may want to improve such as weight loss, nutrition counseling, and disease prevention. Your Health Coach will help you create and achieve personal health goals.

Will my personal information that I share with my Health Coach be protected?

Yes, all of your personal health information will be protected in accordance with HIPAA. None of your personal information will be shared with your employer.

What other services does my Health Coach offer?

Your onsite Health Coach will plan and implement worksite wellness events and activities such as:

• Increase understanding of modifiable health risks
• Coach employees to develop personal health behavior goals
• Teach employees how to navigate UnitedHealthcare myuhc.com wellness tools and resources
• Refer employees to appropriate wellness programs and services
• Plan, design, implement and evaluate workplace wellness programs
• Provide noninvasive health screenings and health education
• Overall, your Health Coach will inspire and motivate you to achieve optimal health and wellbeing.