As temperatures soon drop and winter settles into NE Oklahoma, the colder months bring opportunities for outdoor adventures. However, exposure to the elements during this season can pose serious risks to your health, including frostbite. Understanding how to protect yourself from cold-weather dangers is essential for staying safe while enjoying your favorite winter activities. WHAT IS FROSTBITE? Frostbite occurs when skin and underlying tissues freeze due to prolonged exposure to freezing temperatures. It often affects extremities such as fingers, toes, ears, and nose, as they are areas that tend to lose heat more rapidly. Signs of frostbite include: Numbness in the skin Skin that feels unusually firm or waxy A white or grayish-yellow skin area Redness or pain in exposed skin is usually the first sign of frostbite. If left untreated, frostbite can lead to permanent tissue damage, and in severe cases, amputation may be necessary. TIPS TO AVOID FROSTBITE: Preventing frostbite involves planning ahead and dressing appropriately. Follow these tips to stay safe in the cold. Dress in Layers Layering provides insulation and helps trap body heat. Choose: A moisture-wicking base to keep sweat away from your skin. A warm, insulated middle layer like fleece or wool. A waterproof and windproof outer layer which shields against the elements. Protect Your Extremities Wear insulated gloves, thick socks, and a hat that covers your ears. Consider wearing a scarf to keep your nose and cheeks from being exposed. Limit Time Outside Avoid prolonged exposure to cold temperatures. Take frequent breaks indoors to warm up, especially if you notice your fingers or toes start to feel numb. IF YOU SUSPECT YOU MAY BE EXPERIENCING FROSTBITE: Seek medical attention as soon as possible. Get to a warm room or shelter. Remove any wet clothing. Bundle under dry layers of blankets and clothing. Place affected areas in warm water. The CDC recommends the Avoid, Spot, Treat method for frostbite and hypothermia. In cold temperatures, you begin to lose heat faster than your body can produce it, leading to serious health issues. If you have any of the above symptoms, seek medical care immediately! Snow falling is a beautiful sight, but respect for mother nature’s power in necessary when spending time outdoors. By dressing appropriately, staying prepared, and recognizing the signs of cold-related injuries, you can enjoy the season while keeping frostbite at bay. Sources: Preventing Frostbite | Winter Weather | CDC Avoid. Spot. Treat. Frostbite & hypothermia

In April, we come together to recognize Sexual Assault Awareness Month, a time dedicated to raising awareness about sexual violence, supporting survivors, and advocating for change. Together, we can build a safe and respectable community by truly recognizing that our voices have power. As a community, let’s explore how our voices can drive meaningful change and support survivors: Breaking the Silence : One of the most powerful ways to combat sexual assault is by breaking the silence surrounding it. Survivors often face stigma, shame, and disbelief, which can prevent them from speaking out. By encouraging open dialogue and creating safe spaces for survivors to share their stories, we empower them to reclaim their voices and seek justice. Raising Awareness:  Education is key to prevention. During Sexual Assault Awareness Month, we have an opportunity to educate ourselves and others about the prevalence and impact of sexual violence. Our DVP Hub includes resources to help. Supporting Survivors:  It’s essential to center the experiences and needs of survivors in our advocacy efforts. Additionally, we must advocate for policies and systems that prioritize survivor-centered approaches to addressing sexual violence. Amplifying Marginalized Voices: It’s important to recognize that sexual violence disproportionately affects marginalized communities, including people of color and people with disabilities. As we raise our voices, we must also amplify the voices of those whose experiences are often overlooked or dismissed. Demanding Accountability: Holding perpetrators and institutions accountable is crucial for preventing future harm. By advocating for stronger laws, policies, and enforcement mechanisms, we can ensure that perpetrators are held accountable for their actions and that survivors receive the justice they deserve. Creating Lasting Change: It’s essential to continue advocating for change year-round, whether through grassroots activism, legislative advocacy, or supporting organizations working to end sexual violence. By staying engaged and committed to the cause, we can create lasting change in our communities and beyond. By speaking out, raising awareness, supporting survivors, and demanding accountability, we can work together to end sexual violence and create a safer, more equitable world for all. Together, our voices have the power to drive meaningful change and build a future free from sexual assault. Help is available to those who need it. Visit www.ihcrc.org/dvp for resources.

In order to better serve the needs of American Indian youth ages 6 to 24, IHCRC began a redesign and reinvigoration of its youth programs last year. The team noted that while suicide and drug use prevention remain crucial, IHCRC's youth programs must also be designed to address one of the most important characteristics of care for American Indians, attentiveness to the four aspects of an individual's nature (physical, mental, emotional, and spiritual). To this end, IHCRC's new youth program is an innovative multi-faceted and multi-disciplined integration of services. Six primary components ensure a well-rounded, comprehensive program focused on the whole person. Those six components ensure a well-rounded, comprehensive program focused on the whole person. Those six components encompass (1) a youth leadership, mentoring and volunteer program, (2) nutrition education, (3) fitness and health, (4) family strengthening, (5) cultural connections, and (6) behavioral health including substance abuse prevention and suicide prevention. IHCRC will begin using Plant Teachings for Growing Social-Emotional Skills. The classes taught through this book include information on how plants teach us resilience and strength. The youth will also learn to fish with regular fishing trips added to the program. In addition to the ever popular Running Strong Club, IHCRC will offer individual youth fitness programs focusing on weight control, strengthening, and movement. Bi-monthly family fun activities will get the entire family moving together. Each family fun activity will include nutrition education, a healthy meal (sometimes cooked by the families) and a fun activity to help get people moving. Events will range from family competition nights to outings at local parks, zoos, botanic gardens, and nature centers.

Regular health checkups are crucial for maintaining good health and catching potential issues early. Here's why they are essential: EARLY DETECTION AND PREVENTION Regular checkups can help detect health problems before they become serious. The Centers for Disease Control and Prevention (CDC) states that chronic diseases such as heart disease, cancer, and diabetes are leading causes of death and disability in the U.S. Many of these conditions can be detected early through routine screenings. Blood Pressure Screening: High blood pressure, affecting nearly half of American adults, often has no symptoms but can lead to heart disease and stroke. Cholesterol Checks: High cholesterol is a risk factor for heart disease. The CDC recommends screening every 4-6 years for adults over the age of 20. Cancer Screenings: Regular screenings for breast, cervical, and colorectal cancer can save lives. The U.S. Preventive Services Task Force provides guidelines for when these screenings should begin and how often they should occur. PERSONALIZED HEALTH ADVICE During a checkup, healthcare providers offer personalized advice based on your health history and lifestyle. Vaccinations: Staying updated on vaccinations is crucial for preventing diseases. The CDC provides a recommended immunization schedule for all age groups. Lifestyle Counseling: Providers can advise on diet, exercise, and more, all tailored to your specific needs and goals. BUILDING A HEALTHCARE RELATIONSHIP Gerontology Services available at IHCRC. Regular visits help build a relationship with your healthcare provider, making it easier to discuss sensitive issues and more likely that you will seek help when needed. A strong patient-provider relationship can improve overall care and health outcomes.   Trust and Communication: Developing trust and open communication with your provider ensures you feel comfortable discussing your health concerns. Continuity of Care: Seeing the same healthcare provider regularly ensures they are familiar with your medical history, which can lead to more accurate diagnoses and effective treatments.   TRACKING HEALTH OVER TIME Regular checkups allow for tracking health changes over time, providing valuable insights into your overall health. Baseline Measurements: Establishing baseline health measurements helps track changes and identify trends that may indicate health issues. At IHCRC, baseline memory testing is offered to those with a family history of dementia. More information is available here . Monitoring Chronic Conditions: For those with chronic conditions like diabetes or hypertension, regular visits are essential for monitoring and managing these conditions effectively.   Regular health checkups are a cornerstone of preventive health care. They provide an opportunity for early detection of diseases, personalized health advice, and the development of a strong patient-provider relationship. By prioritizing regular checkups, you can take proactive steps to maintain your health and well-being. Make an appointment with your IHCRC provider to ensure you are on the right track for a healthy future.

As we gear up for the back-to-school season, it becomes increasingly essential to shine a spotlight on National Immunization Awareness Month (NIAM). This observance serves as a timely reminder of the importance of ensuring that your child is up to date with their vaccinations. The importance of this cannot be overstated, as it establishes the groundwork for a healthy and prosperous beginning to the academic year. Vaccines are regarded as a major breakthrough in modern medicine, playing a vital role in reducing the prevalence of numerous serious and potentially deadly diseases. According to the Centers for Disease Control and Prevention (CDC), the impact of childhood vaccinations is substantial, with these preventative measures averting a million premature deaths from vaccine-preventable illnesses in the United States, according to an ongoing study. ( source ) Did you know the CDC offers a self-help portal for parents, designed to keep you updated on which vaccines are recommended for your child based on age, what to expect during your child's vaccine visit, and more. By adhering to the recommended immunization schedule, you not only safeguard the health and well-being of your own child but also contribute to the collective immunity of the community at large. This communal protection is vital in preventing the resurgence of infectious diseases such as measles, mumps, and whooping cough, which can pose significant risks, especially in settings like schools where close contact is prevalent. As we gear up for the busy upcoming school year, it's crucial to prioritize our children's health and safety by ensuring they receive their vaccinations on time. Adopting this proactive stance not only safeguards our young ones but also contributes to a healthier, more robust community. Need to schedule your child's vaccination appointment? Give us a call at 918-588-1900!

As students transition through different stages of schooling, they often face various pressures and challenges that can take a toll on their mental well-being. Academic demands, social interactions, extracurricular commitments, and sometimes even navigating life at home can contribute to stress. Parents are encouraged to consider the importance of supporting their children's mental well-being and equipping them with the resources needed to manage stress effectively. Below are several strategies that can help children manage school-related stress and foster positive mental health. OPEN COMMUNICATION AND EMOTIONAL LITERACY Children often struggle to express their emotions clearly, and this can result in unresolved stress. Encouraging open communication at home and in the classroom can significantly improve their mental health. Teaching children emotional literacy—how to identify, express, and manage their emotions—gives them a powerful tool for managing stress. For instance, simple conversations such as, "How are you feeling today?" or activities like journaling and emotion charts, help kids recognize and communicate what they’re going through. Set aside time each day for a "check-in" with your child. Whether it’s during dinner or bedtime, ask them about their day and how they felt during different parts of it. This practice not only helps identify stressors early but fosters a safe space for emotional expression. TIME MANAGEMENT AND ORGANIZATIONAL SKILLS One of the most common sources of school stress is the struggle to balance academic tasks, extracurricular activities, and leisure time. Teaching children time management and organizational skills can significantly reduce this stress. Encourage them to use planners or digital tools to track homework, project deadlines, and after-school activities. Helping them break larger tasks into smaller, manageable steps can also prevent feelings of overwhelm. FOSTERING RESILIENCE AND A GROWTH MINDSET Children who understand that setbacks and mistakes are part of learning are less likely to feel discouraged by academic challenges. Encouraging a growth mindset—the belief that abilities can be developed through hard work and perseverance—helps children see failure as a learning opportunity rather than a measure of their self-worth. This mindset reduces anxiety around academic performance and helps kids bounce back from challenges. When your child faces a challenge, praise their effort rather than their inherent ability. For example, instead of saying, “You’re so smart,” try “You worked really hard on that!” This shift in language helps build resilience and reduces stress around perfectionism. PRIORITIZING PHYSICAL ACTIVITY AND BREAKS Physical activity is a proven stress reliever. Encouraging regular exercise, whether through sports, walking, or simply playing outside, can help children release pent-up stress and boost their mood. Additionally, regular breaks during homework time help children recharge and maintain focus, preventing burnout. Incorporating physical activity breaks into your child's routine, even for only ten to fifteen minutes, can make a significant difference in reducing daily stress. PROMOTING MINDFULNESS AND RELAXATION TECHNIQUES Mindfulness practices, such as deep breathing, progressive muscle relaxation, or guided imagery, can help children manage stress and anxiety. These techniques encourage children to slow down and focus on the present moment, reducing feelings of overwhelm. Teaching children these practices early equips them with lifelong tools for mental well-being. Introduce a daily mindfulness routine for five to ten minutes. Try practicing deep breathing exercises together or encourage your child to listen to calming music before bed. BUILDING A SUPPORTIVE ENVIRONMENT The environment in which children learn and grow plays a key role in their mental health. A supportive environment—both at school and home—ensures children feel safe, understood, and valued. Ensure your child knows they have a network of support, including teachers, counselors, family members, and peers, to whom they can turn when stressed. ENSURING ADEQUATE SLEEP AND NUTRITION Sleep and nutrition are critical to mental health, yet they’re often the first areas to suffer when children are stressed. Prioritizing healthy eating habits and sufficient sleep helps regulate mood, improve concentration, and reduce anxiety. Aim for a consistent bedtime routine and meals rich in nutrients to support your child's emotional and cognitive function. Create a calming bedtime routine that includes winding down activities, such as reading or light stretching. Avoid electronics at least 30 minutes before bed, as the blue light can interfere with sleep quality. Supporting children's mental health and teaching them how to manage school stress doesn’t just improve their academic success—it sets the foundation for lifelong emotional resilience. By fostering open communication, teaching practical coping strategies, and creating supportive environments, we empower children to handle challenges in school and beyond. Let’s continue to work together—parents, educators, and communities alike—to prioritize the mental health and well-being of our future generations.

October is Breast Cancer Awareness Month, a time dedicated to raising awareness about the most common cancer affecting women worldwide. As we focus on educating and supporting those impacted by breast cancer, it’s essential to recognize the power of knowledge, early detection, and community support in fighting this disease. Understanding Breast Cancer Breast cancer develops when cells in the breast grow uncontrollably. It affects both men and women, though it is significantly more common in women. While the exact cause of breast cancer is not fully understood, several risk factors can increase a person’s likelihood of developing the disease, including age, genetics, family history, and certain lifestyle choices. Despite these risks, the outlook for breast cancer patients has improved drastically over the years due to advances in screening, treatment, and early detection. The Importance of Early Detection One of the most crucial messages of Breast Cancer Awareness Month is the importance of early detection. When breast cancer is detected early, at a localized stage, the 5-year survival rate is nearly 99% ( source ). Here’s how you can take action: Regular Self-Exams:  Performing monthly breast self-exams can help you become familiar with how your breasts normally look and feel. If you notice any changes, such as a lump, skin dimpling, or nipple discharge, it’s important to consult a healthcare provider immediately. Screenings and Mammograms:  Annual mammograms are recommended for women over the age of 40 or earlier if you have a family history of breast cancer. Mammograms can detect tumors that may not yet be felt, making it an essential tool for early detection. Know Your Risk:  Understanding your personal risk factors is essential for creating a proactive screening plan. Genetic testing, particularly for BRCA1 and BRCA2 mutations, may be recommended if breast cancer runs in your family. SOURCE Supporting Survivors and Those in Treatment Breast Cancer Awareness Month also reminds us to support those battling the disease and the survivors who’ve bravely faced it. For patients undergoing treatment, emotional support is just as important as medical care. Consider reaching out to breast cancer survivors in your community by: Volunteering:  Organizations often need help with transportation to treatments, providing meals, or simply offering emotional support through conversation. Fundraising:  Many organizations rely on donations to provide research, education, and support services to breast cancer patients. Even small fundraising efforts can make a big impact. Advocacy:  Speak up for healthcare policies that ensure equitable access to breast cancer screenings and treatments. Advocacy can help make mammograms and treatments more accessible to underserved populations. Spreading Awareness Throughout October, pink ribbons, walks, and campaigns will be visible in communities across the globe, all geared toward raising awareness and encouraging people to take action. You can join the movement by: Sharing information about breast cancer on social media. Participating in local walks/runs to raise funds for breast cancer research. Wearing pink to show solidarity with those impacted by the disease. Moving Beyond Awareness to Action While awareness is critical, we must also take meaningful action to reduce the impact of breast cancer. This means prioritizing prevention, promoting access to screenings, supporting research, and ensuring that no one fights breast cancer alone. Breast Cancer Awareness Month is a time for education, prevention, and collective action. Together, we can make a difference in the lives of those affected by breast cancer—one step, one story, one life at a time.

As we approach the 4th of July, it’s a time for celebration, family gatherings, and fireworks. While fireworks may add excitement to the festivities, they also pose significant safety risks if not handled properly. Here are some essential tips to ensure you and your loved ones have a safe and enjoyable Independence Day. UNDERSTANDING THE RISK Fireworks can cause severe injuries, including burns, lacerations, and eye damage. The Consumer Product Safety Commission reports thousands of injuries each year around the 4th of July. Children are particularly vulnerable, so it’s crucial to supervise them closely. LEGAL AND SAFE FIREWORKS USE Using fireworks safely and legally ensures a fun and memorable experience for everyone. Start by buying your fireworks from a reputable and licensed vendor. By avoiding "under the counter" fireworks, you limit the exposure of possible defects that may cause premature or unexpected results leading to injury. Ensure you have a bucket of water or a hose nearby to extinguish any accidental fires quickly. SAFE LIGHTING PRACTICES Never allow young children to handle fireworks. Older children should use them only under close adult supervision. Always light fireworks one at a time, and make sure to stand back quickly once they are lit. It’s crucial to avoid relighting or handling malfunctioning fireworks. If a firework doesn’t ignite properly, wait at least 20 minutes before soaking it in water and disposing of it properly. Additionally, use a long lighting device such as a lighter with an extended nozzle or a punk to maintain a safe distance when igniting fireworks. Clear the area of any flammable materials and ensure that the lighting zone is free from obstructions. MAINTAIN A SAFE DISTANCE Keep spectators at a safe distance from the fireworks launch site. Designate a specific area for lighting fireworks, away from homes, dry grass, and other flammable materials. This precaution helps prevent accidental fires and injuries. PROTECTIVE GEAR When handling fireworks, It's best practice that everyone around the fireworks display, especially children, are protected. Wearing protective eyewear is essential to prevent eye injuries from sparks and debris. Wear long sleeves and pants made of non-flammable materials to protect your skin. Gloves can help protect your hands from burns or injuries. Using ear protection , like earplugs or earmuffs, is recommended to safeguard against loud noises that can cause hearing damage. ALCOHOL AND FIREWORKS DON'T MIX Avoid using fireworks while under the influence of alcohol. Impaired judgment and reduced coordination can lead to accidents and injuries. Alcohol consumption can also make it more difficult to react quickly in case of an emergency, such as a misfire or the spread of a fire. Always designate a sober person to handle and light fireworks. It’s important to enjoy festivities responsibly to ensure everyone’s safety. Planning ahead and setting up a designated area for fireworks away from the main party zone can help reduce the temptation to mix alcohol and fireworks. Fireworks can be a fun and memorable part of 4th of July celebrations, but safety should always come first. By following these tips, you can help ensure that your Independence Day is both festive and safe.

In our quest for longevity and health, there’s a concept that has captured the imagination of researchers and the public alike: Blue Zones. These are regions around the world where people live exceptionally long, healthy lives. But what exactly makes these areas so unique? And is there something we can learn from them that might resonate with our own communities, including American Indian traditions? The term “Blue Zone” was coined by Dan Buettner, a National Geographic Fellow, who identified five regions in the world where people live significantly longer than average. These areas are: Okinawa, Japan – Known for its high number of centenarians and low risk of age-related diseases. Sardinia, Italy – Home to the world’s highest concentration of male centenarians. Nicoya, Costa Rica – Where the elderly boast high levels of physical strength and active lifestyles. Ikaria, Greece – Noted for its residents’ low rates of dementia and chronic illness. Loma Linda, California, USA – Where a community of Seventh-day Adventists has a life expectancy far surpassing the American average. Research has pinpointed several common factors in these regions: Diet – Predominantly plant-based diets with minimal meat consumption. Physical Activity – Natural movement throughout the day. Social Engagement – Strong family ties, social networks, and community involvement. Stress Reduction – Natural ways to reduce stress, including napping and socializing. While Blue Zones are not specifically tied to American Indian communities, there are parallel practices worth noting. Traditional American Indian lifestyles incorporate natural movement, a spiritual connection to the earth, and communal living—elements that echo the Blue Zone ethos. For example, the importance of community and family ties in many American Indian cultures mirrors the social structures seen in Blue Zones. Continuing our exploration of healthy, community-focused living, we invite our elders to join us for this month’s Tea and Topics. On June 18th, from 1:00 to 2:30 PM, we’ll delve into the secrets of longevity found in Blue Zones and discuss how these principles relate to the medicine wheel. This session offers a wonderful opportunity to discuss how we can integrate these age-old secrets into our lives. Exploring the secrets of Blue Zones offers us a fascinating glimpse into the power of lifestyle over genetics when it comes to health and longevity. By incorporating some of these practices into our lives, we can strive towards a healthier future, respecting both modern research and the traditions of our ancestors, including those from American Indian communities.

Summer brings longer days and warmer weather, making it the perfect time to enjoy outdoor activities. However, it's essential to take steps to stay healthy and safe during the summer months. With school letting out for summer break, children have more free time, creating both opportunities and responsibilities for families. Here are some tips to help everyone make the most of the season while prioritizing health and safety. SUN PROTECTION Sunburn can lead to skin damage and increase the risk of skin cancer. According to the American Cancer Society, over 5.4 million cases of nonmelanoma skin cancer are treated in more than 3.3 million people annually in the United States. To protect yourself and your little ones from harmful UV rays: Use Sunscreen: Apply a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Reapply every two hours and after swimming or sweating. Seek Shade: Avoid direct sun exposure between 10 a.m. and 4 p.m. when UV rays are strongest. Use shade from nearby trees or utilize a beach umbrella for extended outdoor time. Wear Protective Clothing: Opt for long sleeves, hats, and sunglasses with UV protection. dri-fit UPF clothing can help keep children protected from UV, while the thin material keeps them cool. PRO TIP: Use your favorite weather app to check UV Index levels before spending time in the sun. HYDRATION Dehydration is a common issue during hot weather. The National Academies of Sciences, Engineering, and Medicine recommend a daily water intake of about 3.7 liters for men and 2.7 liters for women, including fluids from all beverages and foods. Drink Plenty of Water: Aim for at least 8 glasses of water per day, more if you're active or outside in the heat. Consider a large water bottle to track your water intake throughout the day. Eat Hydrating Foods: Include fruits and vegetables with high water content, such as watermelon, cucumbers, and oranges. Not only are these hydrating, but they are also delicious snacks. Limit Alcohol and Caffeine: Consuming beverages with alcohol and caffeine (diuretics) may further dehydrate the body for some people. OUTDOOR ACTIVITIES Summer is an ideal time for children to explore the great outdoors and engage in a variety of physical activities that promote good health and well-being. However, outdoor activities need to remain safe. Wear Appropriate Gear: Use helmets, knee pads, and other protective equipment for sports like cycling and skateboarding. Stay Cool: Limit children's play times to the cooler parts of the day and take frequent breaks in the shade. Be Aware of Heat-Related Illnesses: Conditions like heat exhaustion and heat stroke can be serious. Watch for symptoms such as heavy sweating, weakness, dizziness, and nausea. By following these tips, your family can enjoy all that summer has to offer while keeping everyone healthy and safe.

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!

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.

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

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!