December is Seasonal Affective Disorder (SAD) Awareness Month, a time to remember that the holidays may not be happy for everyone due to the "winter blues," when some experience depression with fewer daylight hours. WHAT IS "SAD?" According to the National Institute of Mental Health (NIH), SAD is a recurrent, seasonal type of depression with symptoms during part of the year. For winter-pattern SAD, symptoms include: Hypersomnia, or oversleeping Overeating Social withdrawal Some people also experience summer-pattern SAD, which has these symptoms: Insomnia, or trouble sleeping Poor appetite Restlessness Anxiety Aggressive behavior Winter-pattern is more common than summer-pattern, and SAD occurs more often in women than men, according to the NIH. SAD is diagnosed when people experience symptoms in consecutive seasons, especially when symptoms seem to occur most often during those specific seasons. CAUSES AND TREATMENT The NIH notes that more research still needs to be done on SAD, especially summer-pattern, but studies have shown that people with SAD may have: Reduced levels of the brain chemical serotonin, which helps regulate mood. Vitamin D deficiency, which people receive from food but also from sunlight. Altered levels of melatonin, a hormone helping maintain a normal sleep cycle. Treatment for these causes include: Light therapy: When a person sits in front of a bright light box daily for about 30-45 minutes. Therapy and counseling Vitamin D Antidepressant medication (when necessary) DEPRESSION AND SADNESS If you experience major life changes or disappointing events close to holidays, you may feel sad or depressed, unrelated to Seasonal Affective Disorder. If your sadness lasts more than two weeks, you might have depression. According to the CDC, depression symptoms include: Feeling sad, empty, or hopeless often or all the time. Not wanting to do activities that used to be fun. Unplanned weight change or changes in appetite. Trouble falling asleep, staying asleep, or sleeping too much. Feeling irritable, easily frustrated, or restless. Lack of energy or feeling tired. Feeling worthless or overly guilty. Trouble concentrating, remembering things, or making decisions. The CDC recommends seeking treatment from a health care provider, especially if your symptoms do not go away, are getting worse, or affect your daily activities. Help is also available immediately by calling or texting 988. Free, confidential support for anyone in emotional distress or experiencing a suicidal crisis is available 24/7. SOURCES NIH: Seasonal Affective Disorder | CDC: Sadness & Depression | IHCRC Domestic Violence Resource Hub

Indian Health Care Resource Center hosted its annual meeting this past Monday, celebrating a year of accomplishments and honoring the people who have shaped the organization’s legacy. The event featured special guests who were instrumental in IHCRC’s early days, including Pam Iron, the first Executive Director; Dorothy Jones, the first WIC Supervisor; Luke McIntosh, the first IHS Project Officer; and Janice Edmiston, the first Community Development employee. CEO Carmelita Skeeter invited these trailblazers to share their stories and presented them with blankets and shawls in recognition of their lasting contributions. The evening also highlighted outstanding staff and the organization’s continued growth, reflecting IHCRC’s commitment to excellence and the community it serves. Letter from the President and the CEO This past year was a defining one for our organization. We celebrated the Ribbon Cutting Ceremony at IHCRC 530 with friends, neighbors, community partners, city officials, and tribal leaders. The gathering was a moment of pride that reflected years of planning and a commitment to providing the highest level of care for American Indian families in Tulsa and the surrounding communities. The new building is already transforming the way patients experience care. A larger pharmacy, along with expanded and modernized dental and optometry clinics, is serving more people with greater efficiency. Physical therapy services began this year, creating new opportunities for recovery and wellness. Patients also now have access to a spacious fitness center, designed to encourage healthy habits and prevention. Looking ahead, occupational therapy and speech therapy will further extend the continuum of care. Every addition was made with the goal of building a healthier community for generations to come. In 2025, our organization earned certification in the Standards for Excellence program through the Oklahoma Center for Nonprofits, recognizing accountability, transparency, and sound governance. At the same time, we advanced in our Baldrige Journey, a national framework that helps organizations improve through strong leadership, thoughtful planning, and measurable results. These accomplishments demonstrate that our focus on growth includes not only new services, but also the strength of the systems that guide our work. Together, these efforts create lasting benefits for our patients. Stronger systems lead to care that is more responsive, coordinated, and reliable. Expanded services make it easier for patients to find the support they need in one place. I am deeply grateful for the trust our community places in us and for the dedication of our staff who live our mission every day. Every achievement is a reminder that we are walking this path together, with our patients at the heart of all we do. This is the kind of progress that ensures families can turn to us with confidence, knowing their care is guided by quality and compassion. With each step forward, we are building a future where excellence in health care is not a goal but an expectation. As we look forward, we do so with gratitude for those who made this possible and with determination to honor our mission: To empower the American Indian through exceptional healthcare! Robert Anquoe President, IHCRC Board of Trustees Carmelita Skeeter Chief Executive Officer

In 1992, President George H.W. Bush declared it the “Year of the American Indian,”  and that November marked the first official recognition of National Native American Heritage Month.  Every U.S. president since has continued the tradition, honoring “the storied legacy of American Indians and Alaska Natives” and celebrating the rich cultures, histories, and contributions of Native peoples. As November draws to a close, the spirit of the month doesn’t end. Native American Heritage Month serves as a reminder—not a timeframe—that Native cultures, histories, and perspectives are woven into everyday life. While November offers a focused moment of recognition, celebrating Native heritage is something we can and should continue throughout the entire year. There are many ways to honor and uplift Native communities long after the month concludes: visiting museums and cultural centers, supporting Native-owned businesses and artists, attending cultural programs, reading Native authors, learning about tribal history, and staying engaged with contemporary Native issues. MUSEUM COLLECTIONS & CULTURAL SPACES Museums and cultural centers preserve the stories, traditions, and creativity of Native peoples. Visiting these spaces offers the chance to experience Native history and art firsthand, and to deepen understanding of the diverse cultures that continue to shape our communities today. Tulsa has many exhibits and museums to offer a look into many Native cultures, including: Indigenous Paintings at Gilcrease Museum:  Gilcrease's permanent collection features Native American paintings and drawings that span more than 150 years of visual expression and include nearly 2,500 works on a variety of mediums including hide, paper, and canvas. Also of note: Museum founder Thomas Gilcrease is a Muscogee Nation citizen! Click here for more information. Native American art at Philbrook Museum:  Philbrook's permanent collection includes 20th-century Native art and features iconic works by influential artists from across Indian Country with particular strengths in basketry, pottery, paintings, and jewelry. Click here for more information. Woolaroc Museum & Wildlife Preserve: Located less than an hour north of Tulsa, Woolaroc’s collections include Native American artifacts alongside art, firearms, and natural history exhibits. Its grounds also feature preserved landscapes and wildlife, offering visitors a unique way to engage with the region’s history and heritage. Click here for more information. SUPPORT NATIVE-OWNED BUSINESSES Celebrating Native heritage extends to supporting Native entrepreneurs, artists, and creators. By purchasing from Native-owned businesses, we help sustain local economies, honor traditional skills, and amplify Indigenous voices throughout the year. The American Indian Chamber of Commerce of Oklahoma (AICCO) maintains a directory of Native-owned businesses statewide—an easy way to support Indigenous entrepreneurs and creators any time of year. Native business members on its site . KEEP LEARNING Education is key to understanding and appreciating the rich histories, cultures, and contemporary contributions of Native peoples. Whether through reading, attending programs, or exploring online resources, there are many ways to expand your knowledge and engage with Indigenous perspectives year-round. Tulsa City-County Public Library , which notes that "the land on which we stand is the present-day home of the Muscogee, Cherokee, and Osage Nations," hosts regular events on American Indian language and history. It also has an American Indian Resource Center on its website with recommended books to read, database entries on Indigenous Peoples of North America, and more. Tulsa Public Schools' Indian Education program , which notes that TPS has more than 3,200 Native students and nearly 150 Native teachers in the district, offers age-appropriate book recommendations, ways to celebrate Native American Heritage Month, and more on its webpage . SOURCES U.S. Department of the Interior Indian Affairs History of Native American Heritage Month Tulsa Library American Indian Resource Center | AICCO Native Businesses | Native American Art at Philbrook Museum | Indigenous Paintings at Gilcrease Museum | Tulsa Indian Education Resources

October is Breast Cancer Awareness Month, a time to remember that it is the second-most common cancer affecting American women behind skin cancer. Each year in the United States, about 270,000  women develop breast cancer with approximately 42,000 women dying from the disease. Most breast cancers are found in women who are 50 years old or older , but breast cancer also affects younger women. 1 in every 10 new cases  of breast cancer are found in women under age 45. Although rare, men can also develop breast cancer with about 1 out of every 100  breast cancers diagnosed in the United States being a male. KNOW THE SYMPTOMS The CDC notes that some people with breast cancer have no symptoms at all, but if you have any signs that worry you, it is important to alert your doctor right away. Some symptoms include: Changes in the size/shape of the breast. Changes in breast feeling or appearance, including dimpling, irritation, redness, flaky skin, thickening, or swelling. Breast pain or a new lump in the breast or underarm. Discharge other than breast milk, including blood. LOWER THE RISK Making intentional, healthy lifestyle choices can play a powerful role in reducing your risk of breast cancer. Here are some practical steps to consider: Maintain a healthy weight. Stay active (brisk walking, yoga, swimming, dancing, etc.). Limit your intake of alcoholic beverages. Breastfeed if you can. Although you can't change some factors, such as getting older or your family history, adjusting your daily routine and making healthy lifestyle choices can help lower your risk of breast cancer. If you are taking hormone replacement therapy or birth control pills, ask your doctor about the risks. WHAT ARE MAMMOGRAMS? A mammogram is an x-ray picture of the breast, which doctors use to look for early signs of breast cancer. During the mammogram, each breast is pressed flat between two plastic plates, both from the top/bottom and sides, to take x-ray images. Tips from the CDC include: Women ages 40 to 74 at average risk for breast cancer should get a mammogram every 2 years. Mammograms can be painful. Not having one the week before your period or during your period is a good idea, as your breasts may be tender or swollen. Don't wear deodorant, perfume, or powder on the day of your mammogram, as these products can show up as white spots on the x-ray. Wearing a skirt or pants instead of a dress on the day of your mammogram may help, as you will need to undress from your waist up. The CDC notes that regular mammograms can find breast cancer early, sometimes up to 3 years before it can be felt. TAKE ACTION, RAISE AWARENESS IHCRC offers breast health and mammography as part of its Medical services  for active patients. You can also talk to your provider about potential changes to diet and exercise to lower your breast cancer risk through IHCRC's Health and Wellness  program. IHCRC will share information through clinic signage and social media during Breast Cancer Awareness Month. When you see messages, pink ribbons, or events in October, please consider helping to raise awareness and encourage people to take action 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. SOURCES AND ADDITIONAL RESOURCES: Breast Cancer Awareness   | Video - What Does it Mean to Have Dense Breasts?   | Mammograms | Screening for Breast Cancer   | Young Breast Cancer Survivors Program   | Additional CDC Breast Cancer Resources

September is Suicide Prevention Month, a time to reflect on one of the leading causes of death of people of all ages, and to know the ways to identity those most at-risk, and prevent it. According to the CDC: Suicide rates increased approximately 36% between 2000–2022. Suicide was responsible for 49,316 deaths in 2023 (about one death every 11 minutes). The number of people who think about or attempt suicide is even higher. However, there is hope and there is help. By identifying those at risk, people can protect, support, and provide care for those that need it. AMERICAN INDIANS ARE MOST AT RISK Suicide is the ninth-leading cause of death among American Indians or Alaska Natives (AI/AN) . According to the CDC: Non-Hispanic AI/AN people have an age-adjusted suicide rate of 28.1 per 100,000. Non-Hispanic AI/AN people have a higher age-adjusted rate of suicide (28.1 per 100,000) compared with Hispanic AI/AN people (2.0 per 100,000). The suicide rate among non-Hispanic AI/AN males ages 15–34 is 82.1 per 100,000. In 2022, non-Hispanic AI/AN people had a suicide rate 91% greater than the general population. Nearly half of all suicides in the United States are adults aged 35–64 years. Of note in this age group: For men, non-Hispanic AI/AN had the highest suicide rate (41.3 suicides per 100,000). For women, non-Hispanic AI/AN also had the highest suicide rate (12.8 per 100,000). Sadly, our younger generation is also at risk. Youth and young adults aged 10-24 account for 15% of all suicides. Of note in this age group: Non-Hispanic AI/AN have the highest suicide rate (36.3 per 100,000). Non-Hispanic AI/AN had the highest rate of suicide attempts reported (20.1%). The rates are also higher among those that are disabled, veterans or that identify as lesbian, gay, or bisexual. People can also be at higher risk based on where they live and work. PERSONAL RISK FACTORS The CDC identifies four types of risk factors that cause people to be at higher risk of suicide: Individual, Relationship, Community, and Societal. Individual includes a previous suicide attempt, a history of depression and other mental illnesses, serious illness such as chronic pain, or a history of adverse childhood experiences. Relationship includes a family history of suicide, bullying, high conflict/violent relationships, and social isolation. Community includes lack of healthcare access, historical trauma, discrimination, or a suicide cluster in the community. Societal includes the stigma associated with mental illness and seeking help, having easy access to lethal means of suicide, or unsafe media portrayals of suicide. Without knowing a person's background, there are other warning signs to look for: What they are saying in person or online : Talking about being a burden, feeling trapped or in unbearable pain, or wanting to die. How they are feeling : Showing increased anxiety, extreme mood swings, hopelessness, or increased anger or rage. How they are acting : Looking for a way to access lethal means, being isolated, increased substance use, or sleeping too little or too much. HOPE AND HELP Help is only a phone call away. When you've got a police, fire, or rescue emergency, you call 911. When you have a mental health emergency, you call/text 988. The 988 Suicide and Crisis Lifeline also has information available at its website, 988lifeline.org . Just as there are individual, relationship, community, and societal risk factors for suicide, there are also individual, relationship, community, and societal protective factors: Individual : A strong sense of cultural identity, having reasons for living such as family, friends and pets, having effective coping and problem-solving skills. Relationship : Having support from family and friends, or feeling connected to others. Community : Feeling connected to school, community, and other areas, and having consistent and high quality physical and behavioral healthcare available. Societal : Having a reduced access to lethal means, or having cultural, religious, or moral objections to suicide. Resilience Through Tradition Cultural Day on Saturday, October 11 at downtown Tulsa's Arvest Convention Center is one opportunity to foster cultural pride, and strengthen community connections. Celebrate this Indigenous Peoples Day holiday weekend with an event dedicated to American Indian identity. Always remember: If you suspect someone is at-risk, it's important to approach the situation with sensitivity and support. Encourage them to talk about their feelings and concerns in a safe, non-judgmental environment. Offer assistance in finding local resources, including 988 . Prioritizing an at-risk person's safety is crucial. SOURCES Tribal Suicide Prevention | Risk and Protective Factors for Suicide | About Suicide Prevention | Facts About Suicide | 988 Suicide and Crisis Lifeline

Chair Yoga participants during "Wisdom Warriors: Just Move It!" Elder Summit on Friday, July 25, 2025, at Centennial Center in Veterans Park. Indian Health Service and IHCRC partnered to host this community collaborative event. Due to overwhelming interest, July 25's "Wisdom Warriors: Just Move It!" Elder Summit, a community collaboration event between Indian Health Service and Indian Health Care Resource Center of Tulsa, quickly reached its reservation capacity. The event focused on promoting physical fitness and healthy aging education, but as IHCRC CEO Carmelita Wamego Skeeter noted while speaking at the event, it was also beneficial to our American Indian elder community to be among such a large group of their peers. "One of the big health issues today is loneliness and we want to prevent that, because so many of us have children that have moved away, relatives that have moved away, and so, we are alone," Mrs. Skeeter said. "And some of us like to be alone, and some of us don’t, and we need to try to help each other in any way we can." The CDC notes  that older adults, adults living alone, and low-income adults are among the highest at-risk groups for loneliness. Health impacts of social isolation and loneliness include: Heart disease and stroke Type 2 diabetes Depression and anxiety Suicidality and self-harm Dementia Earlier death Besides the healthy benefit of togetherness, "Wisdom Warriors: Just Move It!" also featured fun physical activities and guest speaker presentations on dementia care, elder abuse prevention, and healthy aging. If you didn't have the opportunity to attend, you can see photos, videos, and more information from the entire event below: Encouraging Elders to "Just Move It!" ROUND DANCING: Before the summer heat settled over the back patio of Centennial Center at Veterans Park, Elder Summit participants gathered outdoors for a round dance, blending movement, tradition, and community spirit. A special thank you to the entire Bible family for leading the activity with traditional drumming and dancing! The CDC notes that adults ages 65 and older need at least 150 minutes a week of moderate-intensity aerobic physical activity (such as dancing). Participating isn't just fun, but can also: Lower the risk of dementia, heart disease, stroke, some cancers, and type 2 diabetes. Reduce the risk of falls. Improve bone health. Increase the chance of living longer. GARDENING: As noted in a previous blog entry , gardening provides many physical and mental benefits, including: Strengthen muscles Mitigate stress Improve mobility Build endurance Like most parts of the Elder Summit, gardening was also a wonderful social activity, as participants helped each other move potting soil into containers and choose the perfect flowers. With an array of plants at their fingertips, participating elders created diverse arrangements ranging from purely decorative to practical—like lavender and rosemary, chosen for their natural ability to repel pests and mosquitoes. TAI CHI AND CHAIR YOGA: IHCRC Fitness Educators Jennie and Jordin led participants on a journey of movement and mindfulness, introducing a new audience to the gentle power of Tai Chi and Chair Yoga. These accessible practices are especially beneficial for individuals with mobility challenges or those who find it difficult to stand for extended periods. In addition, the CDC says that Tai Chi improves: Muscular strength Flexibility Fitness Range of motion "Tai Chi improves balance, prevent falls, and helps our elders move through life with confidence." - IHCRC Fitness Educator Jennie H. IHCRC Fitness Educators Jennie and Jordin lead weekly classes at our new Fitness Center located at IHCRC 530 . To participate, active IHCRC patients can fill out a Fitness Activity Interest Form at our program page. RESISTANCE BANDS: Like Chair Yoga, working with resistance bands is another physical activity that can get your heart rate up without needing to stand up. Elder Summit participants did arm curls and other exercises to promote upper body strength. Interested in strength improving exercises you can do at home? The CDC offers further guidance on how to do arm curls at its website , including these tips: Try to work all the major muscle groups of your body, from your legs to your arms. Work on muscle strengthening at least twice a week. Workout with repetitions and sets in mind: Do eight to 12 repetitions per activity (one set) and aim for two or three sets each workout. MAKING MEDICINE BAGS: Participant hand stitching a leather medicine bag. Elder Summit attendees also had the opportunity to participate in the American Indian tradition of making a medicine bag. The craft improves hand dexterity and mental focus as threading together the pieces of the medicine bags can be a challenging, but fun social activity. The NIH notes that taking part in tribal traditions is also important for: • Building resilience • Reinforcing support networks • Acting as a buffer against trauma effects Educating Elders on Dementia, Preventing Abuse Image courtesy of the Oklahoma State Department of Health DEMENTIA BASICS: Morgan Hamilton, MPH, is the Oklahoma State Department of Health Healthy Brain, Heart, Diabetes, and Tobacco Program Manager. Ms. Hamilton said that it is important to know that just like there are many types of cancer, there are also many different types of dementia. Alzheimer's is the most common and other types include frontotemporal, Lewy body, mixed, and vascular. She also noted that while more than an estimated 70,000 Oklahomans live with Alzheimer's, this number only includes those that acknowledge the condition, and that it is likely higher. Warning signs in earlier stages in life, including less education, bad diet, and head injuries, can put people at increased risk. Image courtesy of the International Association for Indigenous Aging Another guest speaker at "Wisdom Warriors" was Ron Eppes, International Association for Indigenous Aging and Director of Dementia and Alzheimer’s Disease Projects. He took questions on caregiving, diagnosis, and more, noting that a close family member lived 20 years with dementia. He encouraged people to think about the condition with several things in mind: Dementia is a disease. Dementia is not a normal part of aging. The disease is a thief that steals who that person was. Talking about Alzheimer's and other forms of dementia is key to breaking the stigma attached to the condition, Ms. Hamilton said. Resources are available with more information online from both the Oklahoma State Department of Health and International Association for Indigenous Aging: 10 Steps to Approach Memory Concerns 10 Warning signs of Alzheimer's Steps to Take for a Person Living with Dementia 10 Ways to Manage Stress and be a Healthier Caregiver Dementia Friends Rooms Experience National Healthy Brain Initiative Image courtesy of DVIS PREVENTING ELDER ABUSE: Cassie Rebeor, CFLE-P, is a later in life outreach/client advocate with Domestic Violence Intervention Services (DVIS). As noted in June's blog , approximately 1 in 10 people aged 60 and older who live at home experience some sort of abuse. Ms. Rebeor spoke about recognizing the warning signs of elder abuse, although she emphasized that adults of any age can be a "vulnerable adult." One warning sign that friends and family should be familiar with is "self-neglect," Ms. Rebeor said. This includes: Refusing or being unable to meet personal hygiene needs. Hoarding and not keeping areas clear. Not seeking assistance when it is needed. Ms. Rebeor also expanded on other common warning signs of abuse: Abuse includes taking away mobility devices. Emotional abuse includes not allowing friends and family to visit or talk on the phone. Abandonment includes caregivers intending on leaving elders at a hospital or nursing facility without prior arrangements. Additional resources for identifying, preventing and reporting are available at: File a report online at: AbuseIsNotOK.org Call Adult Protective Services at 1-800-522-3511. DVIS Abuse Later in Life webpage Additional 'Wisdom Warriors' event photos: Local resource groups had booths set up for "Wisdom Warriors" attendees to learn more about programs to improve their quality of life. The Elder Summit activities focused on physical activities and educational opportunities, but also had many opportunities for elders to socialize among their American Indian peers. Due to the summer heat, most "Wisdom Warriors" activities were indoors, but the event started with an outside social icebreaker, opportunities to speak with local resource groups that had tables setup around Centennial Center, and even round dancing. Thank you to the entire Bible family for leading round dancing with traditional American Indian dancing and drumming!

Tulsa Mayor Monroe Nichols (left) joins members of the IHCRC Board of Trustees and Oklahoma City Area IHS Director Rear Admiral Travis Watts, IHCRC CEO Carmelita Wamego Skeeter, and Muscogee Nation Second Chief Del Beaver (center, near podium) in cutting the ribbon to officially open the IHCRC 530 expansion on Wednesday, July 2, 2025. Indian Health Care Resource Center of Tulsa (IHCRC) had the honor of hosting hundreds, including tribal and local dignitaries, IHCRC Board of Trustees, local business partners, and staff at our Wednesday, July 2 Ribbon Cutting Ceremony showcasing the recently completed IHCRC 530 facility. The completion of this facility adds over 62,000 sq. ft. of space, offering expanded capacity for Dental, Optometry, Pharmacy, and Fitness services while introducing Physical, Occupational, and Speech Therapy services for IHCRC patients. “Today, we celebrate more than just a new building. We celebrate expanding access of care, deeper cultural connections, and a renewed commitment to the health and well-being of our American Indian community here in Tulsa.” —Robert Anquoe, IHCRC Board of Trustees President From a door-to-door community survey of 579 American Indian homes in 1976, to building a state-of-the-art facility, expanding access to care is central to IHCRC. Our Dental Department underwent a significant expansion, increasing from four operatories to ten, utilizing both open spaces and private rooms to accommodate patient preferences. Additionally, the new facility is equipped with state-of-the-art sterilization equipment, ensuring the highest standards of safety and hygiene for all dental procedures. Muscogee Nation Women's Honor Guard Raising Flags “It’s a special day today, whenever we can expand the services to our citizens. What that tells me is that we’re not going anywhere. We’re actually getting stronger. We’re getting bigger and our numbers are growing, and so that is what today is about. It’s about the celebration of meeting the services of our citizens and that somebody cares for our citizens.” —Muscogee Nation Second Chief Del Beaver We're actually getting stronger. Second Chief Del Beaver said it, and we couldn't agree more. With a new Fitness center, IHCRC patients can overcome health barriers by utilizing new high-end equipment that rivals what is found in many professional gyms. The area includes a dedicated group workout zone with the Echelon Reflect guided workout system, offering live and on-demand classes. Patients can also participate in chair-based exercise, yoga, Tai Chi, and more. Fitness Educators are available to provide personalized guidance and custom workout plans to help individuals meet their wellness goals safely and effectively. Oklahoma City Area IHS Director Rear Admiral Travis Watts "Indian Health Service has been associated with Indian Health Care Resource Center before it was named that, back in the 70s, and we continue to grow together... At a time when urban and rural healthcare systems fail in many areas, this healthcare system is growing. This system’s expanding and increasing access to care." —Rear Admiral Travis Watts, Director of the Oklahoma City Area Indian Health Service "We have expanded our Pharmacy. We do over 1,200 scripts a day. We had two drive-through lanes - we've expanded it to five drive-through lanes. The first day it opened, they did 2,000 prescriptions." —Carmelita Wamego Skeeter, IHCRC Chief Executive Officer One of the clearest signs of IHCRC's growth through the years has been our Pharmacy . After functioning for many years with only a dispensary for medications, IHCRC first opened its in-house, state-licensed Pharmacy in 1990, and introduced IHCRC 530's expanded five-lane drive-thru services this past May. IHCRC's Pharmacy now features three dispensing robots, eight medication storage units, and two private rooms for medication counseling. This expanded space significantly increases capacity of our previous Pharmacy, enabling more efficient, high-quality service to meet the growing needs of the community. Tulsa Mayor Monroe Nichols "We’re so pleased to be here, because improving relationships with tribes has been a cornerstone of our administration. And that is because we understand the responsibility of the city, whose origin starts with Indian Country... And so, for us and for me, I'm just grateful. I'm grateful because we have these strong partnerships. We have this commitment, this 49-year commitment to providing first-class care to Indian Country right here in Tulsa." —Tulsa Mayor Monroe Nichols One of the major parts of IHCRC's 49-year commitment to providing first-class care is expanding existing services to meet patient needs. In the case of Optometry , IHCRC services began in 1987 with only 12 hours of services per month available. Now, through IHCRC 530, Optometry features six exam rooms, doubling the number available in IHCRC 550. This updated space now includes dedicated rooms for specialized testing and is equipped with the latest technology, making it easier to deliver efficient and high-quality eye care to patients. "We were talking about the fact that we were sitting out in the heat two years ago at the groundbreaking that may have been the hottest groundbreaking for any Chamber event I've ever had in my life! But now, to look back and look forward two years later, now for the grand opening of this event, and to see how beautiful this facility is, and the services, and to hear her describe the services that are being offered here, and to go tour and see these facilities. The citizens in our community are blessed." —Mike Neal, Tulsa Regional Chamber President and CEO The IHCRC 530 Groundbreaking Ceremony in June 2023. This celebration is the culmination of more than a decade of planning and construction work that broke ground in June 2023. Two companies with longtime local ties, general contractor Flintco and designer Childers Architect, worked with IHCRC on this expansion project. “IHCRC’s mission to provide compassionate, culturally centered care aligns with our commitment to serve communities in meaningful ways. This clinic will improve lives and broaden access to essential healthcare for Native families across the Tulsa area.” —Brett Venable, Flintco Vice President and Area Manager "We've worked with IHCRC between 25-30 years... We really appreciate that relationship that's been established, and IHCRC continuing to ask us to come in and use our services." —Laura Morrison, Childers Architect Senior Healthcare Planner, Principal of Bentonville Office IHCRC CEO Carmelita Wamego Skeeter "I would like for my board members to please stand and let everyone see our leadership of Indian Health Care Resource Center. It’s with their leadership that we have what we have today. And one special leader that is not able to be here today is Mr. Jim Cameron. We had everything to overcome, and Mr. Cameron never gave up"   —Carmelita Wamego Skeeter, IHCRC Chief Executive Officer IHCRC faced obstacles at every corner when acquiring the original property at 550 S. Peoria Ave, as well as with securing land to the north for the 530 expansion. "And one of the big obstacles that we had to overcome was to close the street. And so, you think that's not a job to work with the City of Tulsa in closing the street? But he did that, and we can’t thank him enough," stated Mrs. Skeeter. Through the dedication of our Board of Trustees and leaders, IHCRC continues to seek to offer new services to patients. Thanks to the space available through IHCRC 530, the newest available service now is Physical Therapy. These services help patients recover from injuries, improve mobility, and manage chronic pain. With personalized treatment plans and one-on-one guidance, this addition strengthens the clinic’s commitment to long-term recovery and physical health. Tulsa Indian Community Singers "We are going to be able to expand the services that we offer. We've had waiting lists for Dental care. We have waiting lists for Optometry. We have waiting lists for Physical Fitness. Each month, we refer out 600 patients for specialty care. And a lot of that specialty care is Physical Fitness and for primary care, and we hope we will be able to now bring on-site." "We have plans to hire another dentist, another optometrist. We plan on having Speech Therapy. And so, a lot of the money that we have spent referring our patients out for specialty care, we are going to be able to bring those specialists in-house to offer the service for us." —Carmelita Wamego Skeeter, IHCRC Chief Executive Officer One of the most important aspects of facility expansion is being able to offer as many services and programs as possible at one location. As IHCRC CEO Carmelita Wamego Skeeter said, IHCRC 530 will feature services that the clinic used to have to refer patients elsewhere. Occupational Therapy (planned for 2026) will help patients build or regain the skills needed for daily living and independence. Services will support those recovering from injury, living with disability, or managing chronic health conditions, particularly those that affect fine motor function, coordination, and self-care. Speech Therapy (also planned for 2026) will support patients of all ages with communication disorders, speech delays, and swallowing difficulties. This service will further expand IHCRC’s ability to deliver comprehensive rehabilitative care. Looking Forward As services settle into their new space, progress will continue to shape our campus. IHCRC 550 will be reconfigured to accommodate a same-day clinic and more exam rooms. "As we move the Dental department and Optometry department out of the south clinic, that will be redesigned into more exam rooms. We're going to expand our maternal child health program, and then, of course, have more specialists," said Mrs. Skeeter. "Pediatrics is a big need in the city. Mental Health is a big need. But there's still a waiting list." Above all, the success of this expansion reflects the power of collaboration between tribal leadership, local officials, business partners, and the IHCRC community. That collaboration, and the spirit of service behind it, is what has carried us through the past 49 years and will continue to carry us forward as we serve Tulsa-area American Indians. "We have been so fortunate with all of the support to be able to move forward on this. I appreciate everything that the board has done, everything that the community has done, all your support, and the foundations, the business world. Thank you very much. I have been here, like they said, 49 years, and I loved every minute of it. And I may be here longer. Thank you very much." —Carmelita Wamego Skeeter, IHCRC Chief Executive Officer Media Coverage KOTV Channel 6 : Indian Health Care Resource Center opens expanded clinic in Tulsa, offering services for all tribal citizens Tulsa World : Indian Health Care Resource Center opens clinic expansion KOKI Fox 23 : Indian Health Care Resource Center opens new facility expansion KTUL Channel 8 : Tulsa's Indian Health Care Center unveils new 62,000 sq ft expansion to enhance services Tulsa People : Indian Health Care Resource Center of Tulsa opens 62,000-square-foot facility expansion VNN : Indian Health Care Resource Center to celebrate major expansion The Journal Record : New IHCRC clinic opens in Tulsa, adds specialty care services Mvskoke Media : IHCRC cuts the ribbon on expanded facility Native News Online : Indian Health Care Resource Center of Tulsa Announces Ribbon Cutting for Its Expansion on July 2 Native Oklahoma Magazine : Hundreds Expected to Attend Wednesday’s Indian Health Care Resource Center of Tulsa Facility Expansion Event

Note: IHCRC Licensed Clinical Social Worker Elizabeth A. Duncklee, the author of this blog, will lead a conversation on recognizing and preventing elder abuse to safeguard our loved ones at June 17's Tea & Topics . This event is among IHCRC's monthly activities , which are free and open to active IHCRC patients ages 65+. American Indian and Alaska Native communities have traditionally valued elders as keepers of culture and sources of wisdom. We all hope that our older relatives, friends and neighbors are safe and happy. However, for some this isn’t a reality. According to the CDC: Approximately 1 in 10 people aged 60 and older who live at home experience some sort of abuse . More elders probably experience abuse, as a more recent study estimated that only 1 in 24 incidents are reported to authorities . Abuse occurs in many ways, including physically, verbally, emotionally, psychologically, sexually, financially, or spiritually. Over time, abuse can have a significant negative impact on an individual’s physical and psychological health and might lead to early death. Those who are socially isolated or have dementia or disabilities are most at risk. Each of us can help prevent and stop abuse by recognizing signs that it might be present and following through with action. Things to watch for include: Unexplained bruises, cuts, scars or weight loss. Lack of clean, appropriate clothing or poor hygiene. Dismissive attitude about injuries. Being unreasonably fearful or suspicious. Unexplained or sudden changes in behavior. Lack of interest in social contacts. Unpaid bills despite having adequate finances. Missing personal belongings, papers or credit cards. Although these might not result from abuse, it’s a good idea to investigate the cause. If you suspect that someone you know is being abused or neglected , try to talk with them when you’re alone, express your concern, and offer to get help: If you feel that they’re in immediate danger, call 911 . Contact Adult Protective Services (in Oklahoma: 800-522-3511) or local law enforcement. Call a tribal and state hotline as some tribes have an adult protective services department that can help investigate. Call Stronghearts Native Helpline (1-844-762-8483) to get connected to someone who can assist. By remaining watchful and intervening when circumstances indicate the possibility of abuse, we can help ensure that elders continue to be treasured, vital members of our communities. Sources: APJH: The National Elder Mistreatment Study | ScienceDirect: Risk factors for elder abuse and neglect: A review of the literature  | Native American Elder Justice Initiative: Oklahoma Hotline Resources

Indian Health Care Resource Center's front flowerbeds in full bloom in April 2025. Surrounding "The Healer" sculpture are azaleas, peonies, and pansies. Indian Health Care Resource Center of Tulsa serves more than 10,000 patients each year, of which nearly 1,500 are ages 65 or older. Being an American Indian elder at IHCRC has many benefits, including monthly activities exclusively available to 65+ patients. For instance, last month's Coffee Hour & A Half featured several fun activities. Elders tried out “Obie,” an interactive projector with memory and sensory games. They chatted with their peers about how their neighborhoods changed through the years. And yes, they drank coffee and some breakfast fare on the side. While attending the event, we had the pleasure of speaking with an elder who's excited about returning to her backyard garden now that the spring season has arrived. She shared some wonderful insights through her years of gardening, and we thought it was a great opportunity to share the wisdom of an elder! PERFECT TIME TO PLANT When should you plant flowers and vegetables? Farmer's Almanac recommends checking the labels on plants for their "growing zone." The U.S. Department of Agriculture classifies most of Oklahoma as Zone 7. This means that the state's average annual coldest temperatures are about 5-10 degrees Fahrenheit each winter. Our elder’s backyard garden includes okra, tomatoes, cucumbers, cabbages, and peppers. It will soon also have radishes. These and most other vegetables should not be planted outside until after the final freezing weather of spring. For the Tulsa area, this is usually around April 15 (it was April 7 this year). Your own comfort is another reason to keep an eye on the weather! Our elder notes that she will plant earlier in the day, before the sun gets too high and temperatures get too hot. YEAR-ROUND HARVEST? Even with the threat of freezing temperatures, there are ways to still enjoy vegetables from your garden in winter! Farmer’s Almanac notes several other ways you can ripen green tomatoes indoors. These include placing them in a closed paper bag or inside a cardboard box. You could also hang an entire tomato plant indoors upside down. The key is that the tomatoes remain in a warm place, not outdoors in winter weather. Our elder also had another way: She picked the tomatoes while they were still green in October. She then placed them indoors on a windowsill to ripen. “I had tomatoes clear up till February!” our elder remarked about her Juliet tomatoes. She planted this special hybrid variety last year. HELPING HANDS It’s important to remember that gardening can be hard work, with heavy lifting and a lot of movement! Our elder notes that there was a time when her husband would till their whole yard for gardening. She also used to plant vegetables from seeds. But as time goes on, gardening on her own more recently has made her want to change methods: She said that she hired helpers to assist with preparing the soil for planting this season, allowing for her hobby of gardening to continue on. ANNUALS AND PERENNIALS In general, annual flowers die with each year’s first freeze. Perennial flowers tend to come back the next spring. Our elder noted that she has not re-planted two types of annuals, petunias and four o'clock flowers. Both continue to return to her front yard each spring. When annuals re-plant themselves, it is called “self seeding.” It can happen with the right soil and weather conditions. End-of-season care can also encourage annuals to return year after year! WHY GARDENING? There are many physical and mental health benefits! Multiple published studies indicate gardening can: Strengthen muscles Mitigate stress Improve mobility Build endurance Like with our elder, it may also just be a way to getting back to your roots. “That’s what you get when you are raised in the country,” she said. “You just can’t stop gardening.” ELDER EVENTS Our elder said she has attended IHCRC Geriatrics events for years. She said she appreciates the time to connect with her culture. “I don’t belong to any other senior citizen groups,” she said. “I enjoy being around other Indian people.” Are you among IHCRC’s nearly-1,500 active patients ages 65 and older? Consider participating the many Elder Activities available monthly , including: Support groups (Alzheimer’s/Dementia, Grandfamilies) Social and educational events (Good Medicine Bingo, Book Club, Tea & Topics, Coffee Hour & A Half) Fitness classes for all abilities (Tai Chi, Chair Yoga, Chair Strength Training) SOURCES: Plant Hardiness Zones | USDA Plant Hardiness Zones | National Weather Service daily temperature data for Tulsa | Ripening Green Tomatoes | Gardening Exercise Benefits

Update: The new pharmacy five-lane drive-thru is now open! Its hours are 7:00 AM to 6:00 PM Monday-Friday. We are excited to announce the upcoming opening of our new pharmacy in May 2025. It will provide a larger work area for staff, two beautiful medication counseling rooms, and a five-lane drive-thru to help provide the best service possible to you. As we near the opening, there are a few notes we wanted to pass along. To allow time for the move, our pharmacy will be temporarily closed May 12 -15 and is expected to reopen at IHCRC 530 on May 16 at 8:00 AM . At this time, the pharmacy will only be accessible via the drive-thru on the rear side of the building. Refills Please plan your prescriptions accordingly. IHCRC Pharmacy will not be able to disperse any medications during the temporary closure. Our providers can send prescriptions to another pharmacy, but patients will be personally responsible for the cost. Pharmacy staff will not be answering phone calls during the closure period. Please continue calling 918-382-1270 for refill requests as the automated service will still be available. Utilizing IHCRC's automated service may prompt a text message alerting patients of prescriptions ready to be picked up. Even though you may receive these messages, prescriptions cannot be picked up until after Friday, May 16. How to Use Our New Drive-Thru IHCRC's new drive-thru can be accessed from the west side of IHCRC 530 (Owasso Avenue); via Fifth and Sixth streets. Please enter in the northern-most lane and exit through the southern-most lane (see map). Due to potential construction delays out of our control, all dates are subject to change. Follow us on social media on Facebook and Instagram (@IHCRC) or download our app (IHCRC - Tulsa) for updated announcements. Read more about IHCRC's 530 expansion at www.ihcrc.org/expansion .

IHCRC Running Strong run club before the St. Patrick's Day Run on March 15, 2025. Running has had a longtime bad rap as an exercise in punishment. Run laps around the gym if you misbehave in physical education class. Run sprints in basketball practice if you miss free throws. Run a mile each time you cheat on your diet with junk food (ok, that last one is made up).    Despite the bad rap, you might be thinking about running this spring, as the weather is perfect. Perhaps you heard about Indian Health Care Resource Center of Tulsa beginning practices for Running Strong run club . Or you may just want to try one of the most accessible and affordable forms of fitness.  It is time to have a healthier relationship with running. It is important, it is easy to get started and keep coming back, and yes, it is fun!     Let’s break it down using IHCRC's five values: Community, Accountability, Respect, Excellence, Stewardship (CARES):  IHCRC Running Strong's first practice of the season, on March 1, 2025. It included walkers and runners of all ages. 1- COMMUNITY This activity is all about being supportive and open to all. Running does not mean only the fittest and youngest sprinting for endless miles. It often means beginning with walking and slowly jogging when you can. With time and practice, walking-jogging becomes just jogging.    Try running with a group or on your own to a park. You will find fellow runners supporting each other and you. Maybe there’s a simple hand wave even or positive words.     Also, there are few sports as available as running: It includes all ages, all genders, and all abilities.  2- ACCOUNTABILITY Running for physical fitness is very much about being responsible and transparent. Improving often only comes after a lot of hard work over a long period of time.  Children need at least 60 minutes of moderate-vigorous physical activity daily (CDC).   Adults need at least 150-300 minutes of moderate-intensity aerobic activity each week (CDC).   To reduce health risks and manage weight, the recommended steps per day is 10,000.    In some sports, it might be easy to hide on the field, court, or bench while other athletes are more active. If teammates are scoring lots of points and defending the goal, you could just stand back and watch!  In running, each person is active, whether you exercise within a group or by yourself. It will be very easy for you and others to see if you have been keeping up with your training. This is a good thing, because you will benefit more by being accountable. Race day is not about going faster or earning a medal at the finish line, but honoring every runner's effort along the way. 3- RESPECT Respect in running means honoring the struggle, your own and others’.  You’ll see people gasping for breath, dripping sweat, or slowing to a walk and they deserve just as much support as someone sprinting to the finish.    We cheer for each other not just at the end, but all along the route. Because running is not just earning a medal at the finish line, it’s about respecting the journey that it took to get there.  4- EXCELLENCE Being a runner will not just make you better at running.   According to the CDC, regular physical activity also means you can look forward to:  Improved sleep quality and less anxiety.   Reduced high blood pressure and risk of heart disease and stroke.   Reduced risk of type 2 diabetes and several forms of cancer.   Reduced arthritis pain and associated disabilities.   Reduced risk of osteoporosis and falls.   Reduced symptoms of depression and anxiety     It is important to try our best and always improve ourselves in all parts of our lives. Running can be a pathway to personal overall excellence.  Running is a fitness activity to be shared across generations. 5- STEWARDSHIP Running is not just a path to personal health, it’s a way of showing care for our community, our families, and future generations. When we lace up our shoes and head out for a run, we’re modeling healthy habits. We’re showing that it’s possible to live with intention, to prioritize movement, and to care for the body we’ve been given. This is stewardship in motion.  ARE YOU READY TO RUN? While IHCRC’s Running Strong season is already underway, spring is the perfect time to begin your personal running journey. You can check with your IHCRC provider for an exercise referral to the many fitness classes offered . And then, make plans to join Running Strong in the fall! Sources: Physical Activity and Your Weight and Health | Benefits of Physical Activity | Health Benefits of Physical Activity for Adults | Health Benefits of Physical Activity for Children

At Indian Health Care Resource Center, we believe in a patient-centered medical home model, where you  are the most important part of the healthcare team. From the moment you enter the clinic, our focus is on caring for you as a whole person - physically, mentally, spiritually and emotionally. We encourage you to take an active role in your healthcare journey. We know cell phones are an important part of daily life. To help create a comfortable, safe, and private environment for everyone, we kindly ask that you avoid recording audio or video, including FaceTime, while inside the clinic. A quiet, respectful space helps our team give you and every patient the full attention and care you deserve. If you need to take a call, please step outside for any loud conversations and lower the volume on all electronic devices. We're in this together. By working as partners in your care, we can continue striving toward our mission: To empower the American Indian through exceptional healthcare! Thank you for being part of IHCRC and for helping us create a welcoming space for all.

February is National Teen Dating Violence Awareness Month. One-in-three U.S. teens will experience physical, sexual, or emotional abuse by someone they are in a relationship with before adulthood. The highest rates of teen dating violence are among American Indian/Alaska Native students, according to the CDC. Teaching teens about dating violence and how to prevent it is crucial. The first step is knowing how to talk to them, which can be challenging. Here are some CDC tips to start the conversation: SEE EMOTIONS, TAKE YOUR TIME The teenage years are a period of significant growth and change. This can make teens feel self-conscious or experience a wide range of emotions.  Additionally, their bodies are undergoing hormonal changes, while their brains need time to develop decision-making and emotion management skills. Take your time with your teen’s emotions: Look at their face and body language, and listen to how their voice sounds. Are they happy, sad, scared, frustrated, or excited? Help your teen find words to talk about their new, different emotions. It is important to note that your teen’s views may not line up with yours. If they mention something that is negative or upsets you, pause and take a deep breath. If it is not a crisis moment, continue the conversation after a small break. The CDC suggests discussing how all emotions are acceptable, but not all behaviors. Clearly communicate your expectations and boundaries to your teen. MODEL GOOD BEHAVIOR Being a positive role model with a healthy relationship will help set up your teen for success. Responding to your teen's emotions calmly and with understanding will help them to model those behaviors in their own lives. Show your teen that time together is important. Your teen will get busier as they grow up, but try to have regular meals and hobbies you can do together. Having a good relationship with your partner will also help model good dating relationships for your teen. Show respect and understanding to your significant other. Additionally, practice self-care by taking time for yourself to improve your physical, mental, emotional and spiritual health. LISTEN AND ASK Open-ended questions are a good way to become aware of your teen’s feelings. Try to really listen to what they are saying.  Empathy, or showing that you understand and share your teen’s feelings, is important. Take the time to tell your teen that their feelings are valid. At the same time, try not to give advice to your teen unless prompted, as unasked advice may cause your teen to stop and shut down the conversation. Instead, let your teen know you are there to talk when they are ready. When you don’t pressure your teen to talk right away, you are showing that boundaries are important in all relationships, including healthy dating relationships. BE POSITIVE AND GIVE PRAISE Show that you love, appreciate and respect your teen by recognizing and praising their positive changes and behaviors. Be specific with your compliments, such as applauding their effort at school or a good performance in sports or a concert. When your teen knows they have done something right, they will be motivated to repeat it. Having good self-esteem and a positive relationship with trusted adults can help lead teens to have healthy dating relationships. PRACTICE MAKES PERFECT Building the ability to talk about emotions, having calm conversations, and asking for help with your teen will take time. Regular practice will strengthen your relationship. This, in turn, will teach your teen that healthy relationships are based on mutual respect and communication, and they can trust you for support when needed. Resources: Indian Health Care Resource Center Domestic Violence Prevention HUB : The goal of IHCRC's DVP Program is to increase access to culturally sensitive domestic violence and sexual assault prevention crisis intervention. This HUB provides immediate resources. National Domestic Violence Hotline : 1-800-799-SAFE (7233). This nonprofit organization offers crisis intervention, information, and referrals to victims of domestic violence as well as their friends and families. Sources: 2021 CDC Youth Risk Behavior Survey | Tips for Understanding and Adapting to the Teen Years | Tips for Coaching Teens to Recognize and Manage Emotions | Tips for Encouraging Teen Independence | Tips for Praising Your Teen

More than half (57%) of U.S. adults made a New Year’s resolution for 2025, according to data and business intelligence platform Statista. However, Forbes reported that the average New Year’s resolution lasts less than four months. If you’re struggling to keep up with your good intentions, you're not alone. And, it's not too late to defy these statistics. Here’s a look at the top six resolutions, according to Statista, and advice on how to keep each: SAVE MONEY: Nearly one-quarter (21%) of Statista’s respondents said their goal for the new year was to save more money. Unfortunately, life happens, and it's difficult to deal with financial emergencies, big and small. To cope with financial speedbumps, it is important to have an emergency fund. Get into the habit of saving by setting goals, managing your cash flow, saving whenever possible (such as after-tax refunds and holiday gifts), and by using direct deposit for paychecks or automatic transfers between bank accounts to make saving an automatic part of your life. EAT HEALTHIER: Just about one-in-five (19%) said they wanted to eat healthier in 2025. However, with temptations like soda, fast food, and candy, it's important to remain strong and focus on your goal. Choosing to eat healthier is not just about cutting out the bad, but also emphasizing the good: fruits, vegetables, whole grains, dairy, and protein. Aim for lean meats and seafood for protein, while dairy products should be low-fat, fat-free, lactose-free, or fortified soy. By introducing more fruits into your diet, you can curb that sweet tooth without compromising your resolution. Current patients: Consider attending one of our cooking demonstration classes, led by an IHCRC dietitian, for tips and tricks to maintaining a balanced diet. Visit www.ihcrc.org/events for more information, or to RSVP! EXERCISE MORE: Of surveyed adults, 17% said they wanted to exercise more. According to the CDC, adults need at least 150 minutes of weekly, moderate-intensity activity, which can sound a bit intimidating, especially when you start out. Always remember that some activity is better than none, and to spread out your exercise across the entire week, rather than trying to do too much at once. By keeping exercise fun, social, and part of your daily routine, you can stay motivated and make physical activity an enjoyable part of your lifestyle. Current patients: Visit www.ihcrc.org/events  for more information our latest fitness classes, or to RSVP! LOSE WEIGHT: Fifteen percent (15%) surveyed said that their 2025 resolution was to lose weight. Although it’s not as simple as eating less or exercising more; stress management, sleep, medical conditions, and age all play a factor in weight loss. By creating a process to track and manage key areas, you can tackle your weight loss goals without losing hope. To start, write down why you want to lose weight to make a commitment to your goal. It is also helpful to track what foods and beverages you consume, and other daily activities from sleep to exercise to take stock of where you are. Finally, set realistic, short-term goals that are specific (for example: “I will walk one mile, at least three days this week” instead of just setting a goal of “walk more”). Creating difficult, yet achievable, goals can give a sense of reward and accomplishment to motivate your efforts moving forward. SPEND MORE TIME WITH FAMILY & FRIENDS: Fourteen percent (14%) of the adults surveyed value their family and friend time and want to do more in 2025. As noted in our “Blue Zones” blog , socializing is a natural way to reduce stress, and strong family ties can help lead to better health. When work and other obligations limit your time with important people in your life, it helps to plan meals or other special events together. Also, stay in contact via phone calls, e-mails, and even personalized notes. QUIT SMOKING: Quitting smoking, although difficult, helps to reduce health risks, like heart disease, cancer, lung disease, and other illnesses. When it's time for you to take the first step towards quittin g, the CDC recommends that you recognize that you may deal wit h nicotine withdrawal symptoms , and have plans to manage these: Use medicine, keep busy, and seek help. It is also important to think about why you want to quit, recognize your triggers, and reflect on the cost of smoking. You can get free and confidential help by calling 1-800-QUIT-NOW . PERSISTENCE, NOT PERFECTION: As noted in a previous blog , New Year’s resolutions are about persistence, not perfection. 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 to become a better you. SOURCES: Healthy Eating Tips | Moving Matters | Steps For Losing Weight | Maintaining Contact with Family and Friends | Quit Smoking

November marks Native American Heritage Month, a time dedicated to celebrating and acknowledging the rich histories, cultures, and contributions of American Indians across the United States. This month offers a meaningful opportunity for us to reflect on the profound impact our ancestors have made on our nation’s history and find thanks in their efforts. THE SIGNIFICANCE OF LEARNING FROM ELDERS At the heart of American Indian culture is a deep respect for elders. Elders are revered as the keepers of wisdom, tradition, and history. They carry the stories of the past and the knowledge that has been passed down through generations. Engaging with elders allows us to gain invaluable insights into the cultural heritage and experiences that define Native communities. WAYS TO HONOR THE MONTH Participate in Storytelling Events:  Many communities host storytelling circles where elders share traditional tales, legends, and personal experiences. Listening to these stories helps preserve the oral histories that are vital to cultural continuity. Visit Museums and Cultural Centers:  Explore exhibits that highlight American Indian art, history, and artifacts. Oklahoma is home to several museums and cultural centers showcasing historical artifacts, artwork, cultural stories, and more. Support Native Businesses and Artists:  Purchase goods from Native-owned businesses or artworks from Native artists. This not only supports the community economically but also helps keep traditional crafts and practices alive. Educate Yourself and Others:  Read books, watch documentaries, or attend lectures covering history and contemporary issues. Share what you learn with friends and family to spread awareness. IN OUR COMMUNITY In Tulsa, there are numerous opportunities to immerse yourself in Native American culture: Community Events:  Keep an eye out for local events celebrating Native American Heritage Month. These may include powwows, art exhibitions, and cultural performances. Educational Programs:  Institutions and organizations may offer lectures, panel discussions, or workshops featuring Native speakers and educators. Volunteer Opportunities:  Consider volunteering with organizations that support Native communities. Your time and effort can make a meaningful difference. A COLLECTIVE THANKFULNESS Native American Heritage Month is not only for Native communities but for everyone. It’s an invitation to celebrate the rich history of our people through beautiful artwork, meaningful stories, and more. By learning from elders and engaging with cultural traditions, we honor the legacy of our ancestors.