Spílyay Tyrnoo, Warm Springs, Oregon
Page 5;
May 15, 2013
Diabetes Prevention
Walking a great step toward health
Diabetes Prevention Program
Make walking your fi'rst
step to preventing or manag
ing diabetes.
Being physically active will
help you prevent or manage
diabetes. You can start by
walking.
It's easy to start walking.
All you need is 10 minutes
and a good pair o f walking
shoes.
How much walking
should you do?
Walking for at least 150
minutes a week is best. Start
out walking three or m ore
times a week. Work up to 30
minutes o f walking at least 5
days a week. You can break
the 30 minutes into three 10-
m in u te sessio n s sp read
throughout the day.
What kind o f shoes
should you wear?
Make sure that your shoes
fit well. They should cushion
and support your feet. Wear
a clean pair o f socks to pro
tect your feet.
I f you have any foot prob
lems, or need help getting the
right shoes, see your health
care provider.
How fast should you
walk?
Start slowly and go faster
as you become m ore fit. If
you cannot talk while you
walk, you are walking too
quickly. I f you can sing while
Healthy Reminder
Dave McMechan/Spilyay
you walk, you are walking too
slowly.
How can you make
walking a habit?
With a little time, walking
can become a habit. Try to
develop a habit o f walking
for at least 30 minutes every
day:
Have fun! Walk with fam
ily or friends. Enjoy talking.
Take scenic routes.
Park a little farther from
the store or your work place.
Walk on your lunch hour
or break.
Use the stairs.
W alk at th e sam e tim e
each day.
Have a weekly schedule.
Walk on m ost days o f the
week.
How can I become more
fit?
F irs t ch eck w ith y our
health care provider to find
out what activities are best for
you.
T ry bike riding, hiking,
dancing, or working out at a
gym.
Find out what kinds o f fit
ness activities you can join at
your tribal health center. Ask
a friend, your children, grand
c h ild ren , o r o th e r fam ily
members to join you.
You will be a healthy role
model to your loved ones.
For more information, go
to:
www.diabetes.ihs.gov
Indian Head Casino
—
Employee of the Month —
Ester Lawrence
E ster Lawrence was
chosen as the .A pril
2013 Indian H ead
Casino E m ployee o f
the Month.
E ster is a C age
C ashier a t Indian
Head.
“She is very cheer
ful, friendly and help
f u l to our guests and
team m em bers,” said
Margie Luckta, casino
Human Eesources Di
rector.
Great job, Ester!
IHS joins tobacco education campaign
The Indian Health Service
has joined the national Cen
ter for Disease C ontrol to
bacco education campaign,
“Tips from Form er Smok
ers,” to help deter the use o f
commercial tobacco in Indian
Country.
The health consequences
o f smoking are staggering.
E a c h year, an e stim ated
443,000 people die prem a
turely from smoking, and an
estim ated 49,000 o f these
smoking-related deaths are a
result o f secondhand smoke
exposure.
T he consequences are
even more dramatic in In
dian Country:
American Indians have
the highest prevalence o f
smoking and other tobacco
use o f any population group
in the United States.
A cco rd in g to th e N a
tional Center for Health Sta
tistics, 17.8 percent o f N a
tive A m erican w o m en
smoked during their preg
nancy,1 com pared to 13.9
p e rc e n t o f n o n -H isp an ic
white women. Tobacco use
during pregnancy is one o f
the key preventable causes
o f adverse pregnancy out
comes.
Nationally, Native Ameri
can youth living on reserva
tio n s h ave th e h ig h est
smokeless tobacco use o f
all U.S. population groups.
Smokeless tobacco can
cause cancer o f the esopha
gus, m outh, and pancreas.
Cardiovascular disease is
the leading cause o f death
am ong Native Americans;
and tobacco use is an im
portant risk factor. Cancer
is the second leading cause
o f d e a th am o n g N a tiv e
A m ericans nationally, and'
lung cancer is the leading^
cause o f cancer death.
M ost smokers—nearly 70'
percent—say they plan to quit,
and half make a serious at-'
tem pt for a day o r longer
each year.
F urther inform ation on
co m m ercial to b a c c o use
among Native Americans is
available at:
www.cdc.gov
Also see:
tobaccofreekids.org
IHS clinic lab technician Bruce Cardwell takes a
blood sample from BI A Superintendent James
Halliday.
BIA Warm Springs' Su
perintendent visited the
Warm Springs IHS clinic
last week for his annual
check-up.
Lab technician Bruce
C ardw ell to o k a blo o d
sample for analysis by the
d o c to r.
CNA
Lucy
Gadberry took his pulse,
blood pressure and tem
perature.
She
m easu red
Halliday’s height (6 T ”),
and weighed him on the
clinic scale. The height-to-
w eig h t c h a rt show ed
Halliday is slightly over
weight. ‘T m going to work
on that,” he said. H e’s ask
ing people in the commu
nity to remind about good
dieting and exercise.
H e encourages tribal
members to get an annual
physical examination.
The following informa
tion pertains to hyperten
sion, or high blood pres
sure. This condition can
cause damage to the heart,
eyes, brain and kidneys.
High blood pressure is a
comm on cause o f stroke
and permanent brain dam
age.
Your diet affects your
blood pressure. It is impor
tant to balance your meals
and eat moderate quanti
ties. G o o d choices are
whole grains, brown rice,
fruits, vegetables, 100-per-
cent whole w heat bread.
Lower your salt in-take.
You can reach the Warm
Springs clinic at 541-553-
1196.
H ig h
L ookee
Lodge
A s s is t e d L iv in g P a c ilitu
Jefferson County School District 509-J
W.S. K-8, MHS Performing Arts Center & District-Wide Improvements
Subcontractor & Vendor Open Houses
Who:
Subcontractors, Vendors, Business Community, and anyone
interested in learning about the upcoming construction projects.
When and Where: Thursday, May 16, at 3:30 p.m. at the Jefferson
County School District Office Board Room, 445 Buff St., Madras, OR
97741.
And at 5:30 p.m. at the Agency Longhouse, Kot-Num Road, Warm
Springs.
Agenda: Subcontractors and Vendors, please join us to learn more
about the upcoming work on the Madras High School Performing Arts
Center and District-Wide Improvements. We will provide project updates
from the last open house, and review the scope of the projects, projects
schedule, and bid information.
2321 O llallie U ne (PO Box 6)
Warm Springs, OR 97761
Call 541-553-1182
nerson County
School District
For more information contact
Julie Hyer at
julie.hyer@skanska.com ■