American Indian elders hold a unique and revered place within their community, embodying wisdom, cultural heritage, and resilience. Central to the fabric of our societies, these elders are often the custodians of traditional knowledge and the guardians of cultural practices. Despite their cultural resilience, American Indian elders face various health challenges including higher rates of chronic diseases such as diabetes, heart disease, and obesity. Historical trauma, socioeconomic disparities, and limited access to healthcare exacerbate these health disparities, underscoring the urgent need for culturally competent care and support. At Indian Health Care Resource Center, we offer specific services to combat these disparities including: Diabetes and Cardiovascular Disease Prevention Programs Individual Diabetes Management Counseling Specialized Fitness Activities Specialized Medical Care Home Healthcare Visits Case Management Behavioral Health Services (including Baseline Memory Testing) Amidst these challenges, American Indian elders demonstrate remarkable resilience and strength, drawing upon cultural traditions and community support systems to navigate adversity. By offering support and socialization activities at IHCRC we can help bridge community and health care while offering a clear path to wellness. The wisdom, perseverance, and connection to ancestral knowledge serve as pillars of resilience, inspiring future generations to honor their heritage and prioritize comprehensive health practices. Join our Elders program by opening a chart and joining us for our next Tea and Topics discussions happening every third Tuesday of each month!

Running is more than just putting one foot in front of the other; it's about creating a foundation of habits that support your journey toward becoming a stronger, healthier runner. Whether you're just starting your running journey or aiming for your first 5K, these seven fundamental habits will help you lay the groundwork for sustainable running success. Establish a Routine: Consistency is key to progress. Set a regular schedule for your runs, whether it's in the morning before work, during your lunch break, or in the evening. Having a routine helps make running a habit rather than a chore. Listen to Your Body: Your body is your best guide. Pay attention to how you feel during and after your runs. If you're feeling fatigued or experiencing pain, don't ignore it. Rest when needed and seek professional advice if necessary. Prioritize Recovery: Recovery is just as important as training. Make sure to incorporate rest days into your schedule to allow your muscles to repair and rebuild. Consider activities like foam rolling, stretching, and massage to aid in recovery. Focus on Form: Proper running form can help prevent injuries and improve efficiency. Pay attention to your posture, stride, and foot placement. Engage your core, relax your shoulders, and aim for a midfoot strike to reduce impact. Looking to take your running journey to the next level? Our Running Strong program may be for you. Join our team of dedicated runners (and walkers) where you'll compete in races and challenges, all while building friendships in a health-focused environment. Please visit our website for more information. Fuel Your Body: Nutrition plays a crucial role in supporting your running goals. Eat a balanced diet rich in whole foods, including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Hydrate adequately before, during, and after your runs. Set Realistic Goals: Goal setting can help keep you motivated and focused on your progress. Whether it's completing a certain distance, improving your pace, or participating in a race, set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that align with your abilities and aspirations. Keeping an activity log can help you meet your goals and expectations. Click here for a downloadable sample from the CDC website. Embrace Variety: Mix up your training routine to prevent boredom and overuse injuries. Incorporate different types of runs, such as long runs, tempo runs, intervals, and hill repeats. Cross-training activities like cycling, swimming, and strength training can also complement your running routine. By incorporating these fundamental habits into your running lifestyle, you'll not only build a strong foundation for success but also foster a lifelong love for the sport. Happy running!

Understanding the Issue As we observe Teen Dating Violence Awareness Month, it’s crucial to shine a light on the unique challenges and disproportionate impact of dating violence on American Indian teens. Teen dating violence, including physical, emotional, sexual, and digital abuse affects adolescents across all demographics. However, American Indian teens face higher risks and consequences. Teen Dating Violence manifests in various forms, each harmful in its unique way: Physical Violence: This includes any form of physical harm inflicted upon one partner by the other, such as hitting, punching, or any other physical assault. Emotional Abuse: Emotional or psychological abuse involves verbal insults, threats, intimidation, and behaviors aimed at undermining a partner’s self-esteem and sense of security. Sexual Abuse: This form of abuse includes non-consensual sexual activities, ranging from unwanted touching to sexual assault. Digital Abuse: In the digital age, abuse can also occur online. This includes using technology to harass, stalk, or intimidate a partner. It might involve excessive texting, spreading rumors online, or using social media to control a partner’s activities. Nearly 1.5 million high school students nationwide experience physical abuse from a dating partner each year. SOURCE 3 The Impact of Teen Dating Violence The repercussions of TDV are far-reaching, affecting not just the physical well-being of teenagers but also their emotional and psychological health. Victims of teen dating violence are at a higher risk of substance abuse, eating disorders, engaging in risky sexual behaviors, and even contemplating suicide. The cycle of abuse can also perpetuate, leading to future instances of domestic violence in adult relationships. Pathways to Prevention Preventing teen dating violence requires a multi-faceted approach. Education plays a pivotal role in bringing awareness to the issue. Schools, communities, and families must work together to educate teens about the characteristics of healthy relationships and the warning signs of abuse. Education and Awareness: Teaching teenagers about healthy relationship dynamics and the importance of mutual respect, consent, and communication. Early Intervention: Providing resources and support for those experiencing teen dating violence is crucial. Early intervention can help prevent the escalation of abuse and assist victims in recovery. Promoting Healthy Relationships: Encouraging open conversations about relationships, setting boundaries, and respecting each other’s individuality and freedom. Teen dating violence is a pressing issue that demands attention, understanding, and action. By fostering environments where teenagers feel supported and empowered to speak out, we can pave the way for a future where relationships are built on the foundation of respect, equality, and love. Let us commit to educating our youth about the significance of healthy relationships and the dangers of dating violence, ensuring a safer and more understanding world for the generations to come. Resources and Support Coalition to Stop Violence Against Native Women: https://www.csvanw.org/resources/what-is-teen-dating-violence/ IHCRC DVP Hub: www.ihcrc.org/dvp MMWR CDC Report: https://www.cdc.gov/mmwr/PDF/wk/mm5519.pdf

Social media touches everyone, including Native Americans. While social media can help us stay connected to others, it can also lead to confusion. Social media can spread inaccurate information about mental health disorders like ADHD, autism, depression, anxiety, and trauma. This issue is particularly important in Native American communities, where cultural factors and traditional beliefs about mental health play a crucial role. The Correct Information Challenge: On social media, a lot of content about mental health disorders like ADHD and autism is often inaccurate or overly simplified. Likewise, advice on helping with peoples’ depression and anxiety can be the opposite of what mental health professionals may suggest. The goal is to find information that is correct so that you can make the best decision for yourself. Finding Good Information: When trying to make the best healthcare decisions, it can be helpful to ask questions. When viewing healthcare information online, ask yourself, “Is this someone’s personal opinion or is this a traditional teaching or medical advice?” Studies show few people do their own research to track down where the information came from. Following mental health awareness campaign accounts on social media may be one way to get access to good information. Just watch out for whether the organization running the campaign is trustworthy or not. You can also look for accounts of mental health professionals with appropriate credentials, or ask for advice from wise people in your community. Combating Misinformation: Be Critical: Ask, “Is this a trustworthy source of information or do they just want my click?”. Remember, influencers and social media corporations make money the more you scroll. Learn: Interact with content that will help you to learn more. The more accurate information you view on social media, the more your algorithm will include good information. Report Misinformation: Reporting accounts that spread inaccurate information for clicks can be one way you can help yourself and your community find good information. Sorting through mental health information on social media requires a commitment to asking questions, seeking out good information, and reporting bad information. Reaching out to mental health professionals is one of the best ways to get access to good information. Talking with a behavioral health provider about your mental health is a big step towards improving your well-being. Be sure to bring all your questions and concerns. Together we can make a plan for how to make you feel better in a way that is in line with your cultural beliefs and values.

Prep Time: 10 Minutes Cook Time: 30 Minutes Servings: 12 Serving Size: 2 poppers Ingredients: nonstick cooking spray 2 slices turkey bacon (diced) 4 oz fat-free cream cheese (room temp) 1/4 tsp crushed red pepper flakes 1 clove garlic (minced) 12 mini sweet peppers (can substitute jalapenos for a spicy option) 1/2 cup diced onion 2 oz soft goat cheese (room temp) 1 slice whole wheat bread (toasted) 1 tbsp Parmesan cheese (grated) Directions: Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside. Slice each pepper in half lengthwise then scoop out any seeds and membrane. Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside. Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool. Meanwhile in a blender or food processor, puree one cup of white beans with a cup of the hot soup (ladled carefully from the pot.) Once the beans and broth are smooth, return the mixture to the pot. This adds creaminess and slightly thickens the chili. In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions, and red pepper flakes. Stir to combine. Spoon the cheese mixture into each pepper half (1 tsp of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each on lightly with cooking spray. Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown. Recipe adapted from Diabetes Food Hub book "The Diabetes Cookbook"

As we move into the new year, it's time to create a new set of resolutions. When creating goals for the upcoming year, remember it's not about perfection; it's about persistence. Set Realistic Goals: If your resolutions feel overwhelming, break them down into smaller, manageable tasks. Celebrate each small victory - they add up! Break it down: Divide larger resolutions into smaller, achievable tasks that make progress more manageable and prevent overwhelming yourself. Be specific: Clearly define each goal to provide a clear roadmap, making it easier to track and measure progress. Prioritize: Focus on a few key resolutions to avoid spreading efforts too thin, increasing the likelihood of successful outcomes. It's okay to modify your goals. Life changes, and so can your resolutions. The key is to keep moving forward, not to stick rigidly to a plan that may not work anymore. Seek Support: You're not in this alone! Share your goals with friends, family, or a support group. Sometimes, just knowing someone else is cheering for you can make all the difference. Track Your Progress: Keep a journal or use an app to monitor your journey. Seeing your progress can be a huge motivator! We recommend downloading a free smartphone application that supports notifications. Be Kind to Yourself: Some days will be harder than others. If you slip up, it's not the end. Forgive yourself and get back on track. Every day is a new opportunity. Remember, the goal isn't to be perfect, it's to grow a little each day, becoming the best version of yourself. You've got this! Looking to Become More Active? If one of your New Year's resolutions is to get out of the house more, we've got you covered! Visit our website at www.ihcrc.org/events to explore a variety of activities for all ages. Join us and make this year your most active and engaging year yet!

The holiday season, often associated with joy and family gatherings, can unfortunately also be a time of increased domestic violence. This issue is particularly pronounced in Native American communities, where domestic violence rates are notably higher than the national average. This article seeks to shed light on why domestic violence escalates during the holiday season and explore the unique challenges faced by Native American communities. Understanding the Rise of Domestic Violence During the Holidays Spending more time at home during the holidays causes perpetrators and victims to have increased interactions, causing fewer opportunities for the victim to seek help. Financial burdens, complex family interactions, and increased alcohol consumption can intensify domestic tensions. In homes where domestic violence is already a problem, the holiday season can lead to an alarming increase in incidents. For many victims, this time of year is marked by fear and increased danger. The Impact on Native American Communities Native American communities face domestic violence at rates higher than many other groups in the United States. Several factors contribute to this disparity. Historical trauma, ongoing socioeconomic challenges, and cultural challenges all play a role. This heightened prevalence of domestic violence in these communities is a critical issue that requires attention and understanding. Barriers to Assistance and Support Native American victims of domestic violence often encounter unique barriers when seeking help. These include limited access to supportive services, cultural stigma surrounding domestic violence, and a general mistrust of law enforcement. Understanding these challenges is essential in providing effective support and resources to those in need. Moving Forward: Support and Resources It's important to highlight the resources available specifically for Native American individuals facing domestic violence. From culturally sensitive support services to community-based initiatives, there are avenues for help and support. Raising awareness about these resources and ensuring they are accessible is a crucial step in combating domestic violence in Native American communities. The issue of domestic violence during the holidays, especially in Native American communities, is complex and multifaceted. By understanding the unique challenges and providing targeted support, we can work towards a future where the holiday season is safe and joyful for all. If you or someone you know is experiencing domestic violence, help is available. Find quick links to domestic violence resources HERE.

The holiday season is a time for joy, family, and festivities. But amidst the celebrations, it's important to maintain your health. With tempting treats and a busy schedule, staying healthy can be a challenge. In this blog, we'll explore some effective ways to keep your health in check over the holidays, focusing on diet, nutrition, and germ prevention. 1. Mindful Eating: Plan Your Meals: Try to plan your meals around the holiday feasts. If you know you'll be attending a dinner, have lighter meals during the day. Portion Control: Enjoy your favorite holiday dishes but in moderation. Use smaller plates to help manage portion sizes. Balance Your Plate: Ensure your holiday meals include a balance of lean proteins, whole grains, and plenty of fruits and vegetables. Mindful eating habits can go a long way on your path to staying healthy. If you are looking for help, consider joining our new series "What Can I Eat?", healthy cooking classes covering foods that fit your dietary needs. 2. Healthy Substitutions: Healthy substitutions can contribute to better overall health. When it comes to your food, consider the following: Bake with Healthier Alternatives: Use applesauce or mashed bananas to replace oil in baking. Purchase whole wheat flour instead of white flour. Choose Smart Snacks: Instead of reaching for cookies or candies, keep healthy snacks like nuts, seeds, or fruit handy. 3. Stay Hydrated: Prioritizing your water intake is crucial for overall well-being. Just like you fuel your car to keep it running smoothly, keeping yourself hydrated helps your body perform its best. Drink Water Regularly: Amidst the holiday hustle, don’t forget to drink water. It aids digestion and helps you avoid overeating. Limit Alcoholic and Sugary Beverages: These can add empty calories and lead to dehydration. Try sparkling water with a slice of lemon or lime as a refreshing alternative. 4. Exercise Regularly: Stay Active: Incorporate physical activity into your holiday routine. A brisk walk or a short home workout can make a big difference. Involve Family and Friends: Group activities like walking, biking, or playing a sport can be a fun way to stay active during the holidays. Get active over the holiday. IHCRC's Health and Wellness program offers individual and group fitness classes including everything from line dancing to circuit training. 5. Germ Prevention: Wash Your Hands: Regular handwashing is crucial, especially before meals and after returning home from public places. Follow these five steps for washing your hands the right way from the CDC. Practice Respiratory Hygiene: Cough or sneeze into your elbow or a tissue and avoid touching your face. Click here to learn proper cough etiquette. Stay Home If You're Unwell: Protect others by staying home if you feel sick. This also gives you time to recover. 6. Manage Stress: Make Time for Yourself: The holidays can be hectic. Make sure to take some time for relaxation and self-care. Practice Mindfulness and Gratitude: These practices can reduce stress and improve your overall well-being. Staying healthy over the holidays doesn't have to be a daunting task. By making mindful choices in your diet, staying active, and practicing good hygiene, you can enjoy the festive season without compromising your health. Remember, moderation is key, and taking small steps can lead to a healthier holiday experience.

In just 35 minutes, including prep time, you can transform simple ingredients into a comforting bowl of chili that's sure to be a hit with family and friends. The beauty of this recipe lies in its minimalistic approach - requiring only basic cooking equipment, making it a perfect choice for both kitchen novices and seasoned cooks alike. Whether you're snuggling up on a brisk winter night or looking for a quick and satisfying meal, this Easy Chicken Chili is your go-to recipe for a delicious, no-fuss dining experience. Let's get cooking and make those cold-weather meals something to look forward to! Prep Time: 15 Minutes Cook Time: 20 Minutes Ingredients: 4 cups shredded rotisserie chicken 1 ½ cups yellow onion, diced small ½ cup poblano chili, diced small 3 cloves garlic, minced 1 teaspoon chili powder 2 teaspoons ground cumin 1 teaspoon dried oregano leaves 1 teaspoon kosher salt (optional) ½ teaspoon ground black pepper ½ teaspoon cayenne pepper (optional if you like spicy) 2 - 15 oz cans no salt added or low sodium great northern white beans, drained and rinsed 5 cups low or reduced-sodium chicken broth 2 - 4 oz cans fire-roasted green chilies, un-drained juice of 1 lime 2 Tablespoons olive oil Optional Toppings: Shredded cheddar cheese Sour cream Green onions Cilantro Directions: Shred chicken into bite-sized chunks and set aside. You can use only the breasts or white and dark meat. In a large pot oven over medium high heat add a couple tablespoons of olive oil. Saute diced onion, diced poblano chili, and garlic until tender, about 5 minutes. Add chili powder, cumin, oregano, salt (if using), and pepper and stir to release the flavor of the spices. Add green chilies and cook for just 30 seconds, stirring. Add chicken broth and bring the mixture to a simmer. Meanwhile in a blender or food processor, puree one cup of white beans with a cup of the hot soup (ladled carefully from the pot.) Once the beans and broth are smooth, return the mixture to the pot. This adds creaminess and slightly thickens the chili. Add in the remaining white beans and chicken and bring to a simmer cooking until chicken and beans are heated through and flavors combined, 10 minutes. Finish by stirring in the juice of one lime. Recipe adapted from: https://www.freutcake.com/in-the-kitchen/white-chicken-chili/

As the leaves change colors and that autumn breeze sets in, there's nothing quite like a hearty fall salad to celebrate the season. This recipe is super easy to make at home and includes a homemade dressing! Salad Ingredients: 10 oz - baby spinach 2 - medium gala apples 1 cup - pecans, toasted 4 oz - feta cheese, crumbled 1/2 cup - dried cranberries 1/2 - small red onion Dressing Ingredients: 1/2 cup - virgin olive oil 1/4 cup - apple cider vinegar 2 tbs - pure maple syrup 2 tbs - dijon mustard 1/4 tsp - salt 1/4 - black pepper Directions: For the Dressing: add all ingredients to a medium mason jar. Cover with lid and shake to blend. In a large salad bowl, toss together spinach, apples, pecans, feta, cranberries, and red onion. Drizzle the desired amount of dressing over salad and toss to evenly coat. And that's it! This salad recipe is not only easy but also a delicious way to celebrate fall. So, gather your ingredients, put on your favorite cozy sweater, and savor the flavors of autumn with this delicious salad.

Say goodbye to store-bought salad dressings that contain questionable ingredients and say hello to a world of flavor by making your own salad dressings at home! It's easier than you might think, and we've got three delicious recipes to prove it. Making these dressings at home not only ensures quality ingredients but also allows you to customize flavors according to your preferences. Ready to give it a try? Get started with any of the three great dressing recipes below. Citrus-Lime Vinaigrette Ingredients: 1/4 cup canola oil 1/4 cup lime juice 1/4 cup orange juice 2 tsp minced fresh jalapeno 1/4 cup snipped fresh cilantro 1/4 tsp salt 1/4 tsp black pepper Perfect Pair: balance the sweet citrus with notes of peppery arugula Honey Mustard Vinaigrette Ingredients: 1/4 cup olive oil 1/4 cup lemon juice 2 tbsp honey 2 tsp stone ground mustard 1 tsp snipped fresh thyme 1/4 tsp salt 1/8 tsp black pepper Perfect Pair: Hearty kale won't wilt under this dressing. It's great with pork, too. Apple Balsamic Vinaigrette Ingredients: 1/4 cup olive oil 1/4 cup balsamic vinegar 1/2 cup apple cider 1/4 cup finely chopped shallots 2 tsp dijon-style mustard 1/4 tsp salt 1/8 tsp black pepper Perfect Pair: Toss delicate greens, such as spring mix, with this subtly sweet dressing. Pro Tip: Looking to mix it up? To make any of these recipes creamy, just add 1/4 cup plain Greek yogurt. THESE DRESSINGS WILL LAST UP TO 7 DAYS IN THE REFRIGERATOR. Recipe adapted from: https://www.diabeticlivingonline.com

Fall has officially arrived and pumpkins can be spotted at markets and as doorstep decorations. Beyond being a symbol of the season, pumpkins are a powerhouse of nutrients that offer a wide range of health benefits. From aiding in weight management to boosting your vision, here are five great reasons (and recipes) to introduce more pumpkin into your diet. Nutrient-Rich Goodness Pumpkins are a nutrient treasure trove. They are packed with essential vitamins and minerals, including vitamin A, vitamin C, potassium, and beta-carotene. Vitamin A is especially abundant, which is vital for maintaining healthy skin, vision, and a robust immune system. This Pumpkin Soup is a great recipe to add to your list to get an extra punch of vitamins. Weight-Friendly If you're watching your weight, pumpkin can be your ally. It's low in calories and high in fiber, which helps you feel full for longer. This can prevent overeating and contribute to weight management goals. Pumpkin bread is a delightful treat, but it can be quite calorie-dense when made with excessive sugar and fats. This Pumpkin Bread recipe uses maple syrup as a natural sweetener so you can indulge in a tasty treat without compromising weight management goals. Eye Health As mentioned earlier, pumpkin is a rich source of beta-carotene, a type of carotenoid that your body can convert to vitamin A. This vitamin plays a pivotal role in maintaining good eyesight and can help reduce the risk of age-related eye diseases. Savor each bit of this Pumpkin Tart recipe knowing that your indulgence is contributing to brighter and healthier eyes. Heart-Healthy Pumpkins contain potassium, which is beneficial for heart health. Potassium helps regulate blood pressure, reducing the risk of heart disease and stroke. Plus, the fiber content can help lower cholesterol levels. Kick the chips and substitute pumpkin seeds as a snack! Loaded with protein, healthy fats, and magnesium, this Pumpkin Seed recipe is sure to curb your snack cravings while being heart-healthy: Immune Support With a boost in vitamin C content, pumpkin can enhance your immune system. A strong immune system is essential for fighting off infections and keeping you healthy. Double down on immune support with this Pumpkin Pie Yogurt recipe! In combination with the pumpkin, yogurt contains probiotics that support gut health, further supporting your immune system. This fall, don't just carve pumpkins for decoration; savor the flavor and reap the health benefits of this seasonal superfood by adding one or all of these recipes into your meal planning. Your body will thank you for it!

The Truth. The reality of domestic violence is that it's real and present within our families, friend groups, and communities. It can be difficult to process and understand what is happening or why it has happened. Nonetheless, It takes time to heal wounds and to understand that it's NOT your fault. Domestic Violence Does Not Discriminate. Regardless of your age, gender, height, weight, ethnicity, or tribe, domestic violence does not play favorites. It can be emotional abuse, physical abuse, sexual abuse, and other forms of abuse that you don't initially think of. Nevertheless, abuse is abuse, and it's not acceptable. Determination. Despite difficult barriers to overcome, remind yourself of your end goal. Your goal takes time to formulate and the preparation for your departure is critical considering what you have projected about the execution of your plan. With the right support and safety plans put into place, you too can persevere towards a healthier way of living. Perseverance. Continue to move forward, regarding if you feel you have failed yourself. Perseverance does not allow you to fail. A breakdown in your plan is not a definite answer to your problem. It is a path that has been damaged, but repairing that path is a stepping stone, it is a path to healing. Healing. Be kind and gentle to yourself. It takes time to build courage and strength to trust yourself and to believe in yourself. You are NOT in this alone. Together as a community, we can build a place of healing that promotes “good health, wellbeing and harmony.” Remember the stepping stones: Determination. Perseverance. Healing. Learn the warning signs of Domestic Violence by visiting www.ihcrc.org/dvp

The excitement of a new school year often brings with it the hustle of buying new supplies, setting academic goals, and reuniting with friends. However, as we step into another year, it's equally important to focus on students' overall well-being. This encompasses their physical health, the importance of vaccinations, daily hygiene, and, crucially, their mental wellness. Physical Health & The Role of Vaccinations: As school starts it's a good time for parents to consult with their child's pediatrician or family doctor to ensure their child's health check-ups are up-to-date. Additionally, vaccinations play a pivotal role in ensuring not just individual protection but also the safety of the entire school community. Schools have vaccination guidelines in place, and adhering to these can help reduce the spread of preventable illnesses. Click here for Oklahoma's guide for vaccination requirements. Protect your child's health and schedule an appointment for a back-to-school checkup by calling 918-588-1900. Hygiene Habits for Everyday Protection: Simple habits can make a world of difference. Encouraging regular handwashing, especially before meals and after restroom breaks, is a must. Providing children with hand sanitizers and reminding them of basic etiquette, like covering their mouth and nose with a tissue or elbow when coughing or sneezing, can go a long way in maintaining a healthier classroom environment. Mental Wellness - Beyond the Books: The pressures of school can be overwhelming for many students. This year, let's ensure we're giving as much importance to their mental health as we do to their grades. Simple techniques can help: Mindfulness or Meditation: A few minutes of deep breathing or meditation in the morning or before bed can help students feel more centered and less stressed. Open Conversations: Encourage students to talk about their feelings. Whether it's with parents, teachers, or school counselors, having an open line of communication can make them feel supported. Regular Breaks: Especially for older students, regular breaks during study hours can boost productivity and reduce feelings of burnout. Stay Active: Physical activity, whether it's playing a sport or just taking a walk, can significantly uplift mood and improve mental well-being. One way to be consistent with an activity is to join a club or sports team. IHCRC's Running Strong Run Club is looking for new members. It's not just for seasoned runners; walkers are equally welcomed! Member's have the exciting opportunity to compete in local runs, will all expenses covered. Running Strong offers a fantastic way to boost physical health while enjoying the company of fellow students. Check out www.ihcrc.org/running for more information! As we embark on the journey of a new academic year, let's remember that the well-being of our students isn't just about academic achievement. By giving equal weight to their health, hygiene, and mental wellness, we're setting them up for a year of success, both inside and outside the classroom.

In today’s fast-paced world, stress has become an all-too-common companion in our lives. Whether it’s work-related pressures, personal challenges, or global events, stress can take a toll on our physical and mental well-being. However, by adopting effective stress management techniques, we can regain control and promote better health. Let's explore some strategies to combat stress and improve overall well-being. Practice Mindfulness and Meditation One of the most powerful stress management techniques is mindfulness meditation. Mindfulness involves being fully present in the moment without judgement. By practicing mindfulness, individuals can reduce stress by breaking free from excessive worrying about the future or dwelling on the past. Regular meditation sessions have been scientifically proven to lower stress hormones and promote relaxation, helping individuals to cope better with life’s challenges. Engage in Regular Physical Activity: Exercise is not only beneficial for maintaining physical health but also plays a significant role in managing stress. When engaging in physical activity, our bodies release endorphins, which are natural mood boosters. Moreover, exercise helps reduce stress hormones like cortisol and adrenaline, which can have harmful effects on our bodies when chronically elevated. Whether it’s a brisk walk, a yoga class, or a gym workout, finding an activity you enjoy can go a long way in reducing stress. Adopt Healthy Eating Habits: The food we eat plays a crucial role in our overall well-being, including stress management. During stressful times, individuals may be tempted to indulge in comfort foods that are often high in sugar, fat, and salt. However, these choices can negatively impact our mood and increase stress levels. Instead, opt for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Nutrient-dense foods provide essential vitamins and minerals that support the body during stressful periods. Set realistic goals and prioritize: Overcommitting and taking on more than we can handle can lead to overwhelming stress. Learning to set realistic goals and prioritize tasks can help manage stress effectively. Break larger tasks into smaller, achievable steps and focus on completing one thing at a time. By reducing the burden of unrealistic expectations, individuals can maintain a more balanced and less stressful lifestyle. Establish Healthy Sleep Habits: Sleep is vital for our bodies to recharge and recover from daily stressors. Chronic sleep deprivation can exacerbate stress levels and lead to a range of health issues. To improve sleep quality, establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep. Incorporating these stress management techniques into your daily routine can significantly improve your ability to cope with stress and promote overall well-being. Remember that stress is a natural part of life, but with the right tools and strategies, it doesn’t have to control us. By practicing mindfulness, engaging in regular physical activity, maintaining a balanced diet, setting realistic goals, and prioritizing sleep, you can reclaim control over your life and cultivate a healthier, happier you. If stress becomes overwhelming or persistent, don’t hesitate to seek support from your IHCRC primary care physician who can provide additional guidance and assistance. Remember, your health is a priority, and stress management is an essential aspect of maintaining a thriving and fulfilling life.