http://www.cherokeephoenix.orgA father and daughter run in the annual Cherokee National Holiday 5K Holiday Run. ARCHIVE
A father and daughter run in the annual Cherokee National Holiday 5K Holiday Run. ARCHIVE

Sleep, exercise vital in healthy children

BY MARK DREADFULWATER
Multimedia Editor – @cp_mdreadfulwat
02/06/2018 08:15 AM
TAHLEQUAH – Sleep is important. Exercise is important. A good balance of both promotes a healthier lifestyle for children and adults alike.

According to the National Sleep Foundation’s website, sleepfoundation.org, children aged 6 to 13 years old need nine to 11 hours of sleep per night. However, there are factors that can lead to difficulty falling asleep, thus reducing sleep time. These factors can also cause nightmares or disruptions in sleep.

“School-aged children become more interested in TV, computers, the media and Internet as well as caffeine products – all of which can lead to difficulty falling asleep, nightmares and disruptions to their sleep. In particular, watching TV close to bedtime has been associated with bedtime resistance, difficulty falling asleep, anxiety around sleep and sleeping fewer hours,” the website states.

It suggests parents should educate their children about healthy sleep habits that include:

• Emphasizing the need for regular and consistent sleep schedule and bedtime routine,

• Making a child’s bedroom conducive to sleep – dark, cool and quiet,

• Keeping TVs and computers out of the bedroom, and

• Avoiding caffeine.

The website also states poor sleep habits and problems can lead to mental and behavioral problems. “Sleep problems and disorders are prevalent at this age. Poor or inadequate sleep can lead to mood swings, behavioral problems such as ADHD (Attention Deficit Hyperactivity Disorder) and cognitive problems that impact on their ability to learn in school.”

Carol McCoy, Center for Therapeutic Interventions mental health counselor, said the mind is active during sleep and that activity is vital for a healthier mind.

“Children need more sleep than you and me as adults because their minds are still developing,” she said. “The more sleep they get, the healthier the brain becomes which allows for them to stay alert during the day.”

And the more a child is active during the day, the better sleep a child gets during the night. According to a study published in Medical News Today, exercise has a direct correlation when it comes to sleep patterns in children. The study states with every inactive hour during the day, it adds three minutes to the time it takes the child to fall asleep. The study also indicates children who fall asleep faster tend to sleep longer.

This is where exercise and physical activity come in. Children should spend 60 or more minutes of physical activity per day. For children, this means playing on the playground, their back yard, in gym class or recess at school. It could also mean being part of organized sports or other physical activity classes.

According to kidshealth.org, there are benefits to children exercising, including having stronger muscles and bones, being less likely to become overweight, decreasing the risk of developing type 2 diabetes and lowering blood pressure and blood cholesterol levels.

The website also correlates the need for exercise to help with sleep.

“Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better. They’re also better able to handle physical and emotional challenges — from running to catch a bus to studying for a test,” the website states.

Limiting the time spent watching TV, on computers or tablets and other stationary activities is one of the best ways to keep children more active.

The American Academy of Pediatrics recommends parents “put limits on the time spent using media, which includes TV, social media, and video games. Media should not take the place of getting enough sleep and being active… Keep TVs, computers and video games out of the children’s bedrooms and turn off screens during mealtimes.”

The National Sleep Foundation’s tips for healthy sleep

• Stick to a sleep schedule of the same bedtime and wake-up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

• Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

• If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.

• Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.

• Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.

• Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up

Nourish Interactive’s list of “Get the Children Moving And Being Active” tips

• Try to walk 10,000 steps a day.

• Set aside time everyday for daily activity. Make it part of your family’s routine.

• Share activity ideas with other parents.

• Set a timer to remind kids to take an activity break away from the computer after 20 minutes.

• To avoid muscle injury, teach your kids to stretch their muscles.

• Children and teens need 1 hour of exercise each day to helps their growing bones, heart and overall health.

• Have a picnic in the park.

• Prioritize your To-Do list to schedule family exercise and plan ahead for healthy meals.

• The heart’s a muscle too. Give it a workout.

• Take the kids to your local high school this weekend and run relay races around the track.

• All movement counts; Teach the kids to take the stairs instead of an elevator today.

• Pump up your metabolism with activities like jumping, dancing and jogging.

• Today is YMCA Healthy Kids. Take the kids to the nearby YMCA for some fun activities. Be an active family.

• Walking is the most popular exercise for adults. Teach your kids to walk for a healthy, daily activity.

• After a big meal, take a family walk and burn extra calories. It will also help you digest.

• Make the backyard or front yard into an obstacle course and have a family race!

• Exercise has even been proven to help kids sleep better and reduce stress.

• Promote activity rather than exercise to kids.

• Build healthy habits from their favorite activities.

• Start the day with a family stroll around the block

These are the first 20 of a list of 82 tips, for the complete list, go to http://www.nourishinteractive.com/healthy-tips/categories/6-kids-fitness-activities-exercise-tips
About the Author
Mark Dreadfulwater has worked for the Cherokee Phoenix since 2006. He began as a graphic designer, a position that exposed him to all factions of the organization. Upon completing his journalism degree from Northeastern State University in 2009, he was promoted to media specialist, switching his main focus to videography and visual journalism while maintaining his design duties. In 2012, he was promoted to multimedia editor.

He is a member of Native American Journalists Association, Society of Professional Journalists and Society for News Design.
MARK-DREADFULWATER@cherokee.org • 918-453-5087
Mark Dreadfulwater has worked for the Cherokee Phoenix since 2006. He began as a graphic designer, a position that exposed him to all factions of the organization. Upon completing his journalism degree from Northeastern State University in 2009, he was promoted to media specialist, switching his main focus to videography and visual journalism while maintaining his design duties. In 2012, he was promoted to multimedia editor. He is a member of Native American Journalists Association, Society of Professional Journalists and Society for News Design.

Health

BY STAFF REPORTS
04/27/2018 04:00 PM
TULSA – Cherokee Nation clinical dietitian Tonya Swim was awarded “Outstanding Dietitian of the Year for Outstanding Career of Contributions to the Dietetics Profession” on April 19 at the Oklahoma Academy of Nutrition and Dietetic Convention. Swim, who works at the A-Mo Health Center in Salina, is involved with the OkAND organization as public relations and communication chairwoman and has helped increase its social media presence by promoting registered dietitians as nutrition experts and renewing a partnership with Oklahoma City Fox News by coordinating weekly cooking segments. She also served as chairwoman for the 2018 OkAND convention and chaired the event in 2016. As chairwoman, she worked to provide Oklahoma’s registered dietitians and dietetic technicians with opportunities for continuing education. “It was an honor and I am humbled to have received this award. I give most of the credit to the amazing group of dietitians in our state for helping my ideas become reality and to the wonderful company I work for in allowing me to grow as a dietician. I am so blessed with a supportive family who push me to be the best I can. Thank you to everyone,” Swim said.
BY BRITTNEY BENNETT
Reporter – @cp_bbennett
04/25/2018 09:30 AM
SALLISAW – When Cherokee Nation citizen Shacotah Sanders lost his hair after undergoing chemotherapy for Stage 2 Hodgkin lymphoma last year, his mother, Tammie Simms, shaved her head in solidarity. “Chemotherapy is a really long process. It’s painful. It’s stressful. It’s really emotional because I lost all my hair,” Sanders said. “That was something I was really scared of right there, but the main thing that keeps me going is my mom. She’s like the only one that really keeps me going.” This familial support is once more a shoulder for Sanders to lie on because while his hair has grown back, so too have the cancerous spots in his neck. It is a possibility that he had accepted after going into remission in October. “I had prepared myself for it because there’s always that possibility that it could come back,” Sanders said. “Every three months I have a checkup, a PET scan, and we decided to do one in early March this year. We did it, waited about two weeks to get the results. We went back to my oncologist doctor, and he said that it came back, but it wasn’t as big as last time and not as bad. He said it was in the same spot and at the same stage, Stage 2.” Sanders began undergoing 22 rounds of radiation on April 3 to again battle the cancerous disease, which starts in the white blood cells called lymphocytes. It causes uncontrollable cell reproduction that can potentially invade other tissues throughout the body and disrupt normal tissue function, according to the American Cancer Society. Sanders travels from Sallisaw to Tahlequah’s Northeast Oklahoma Cancer Center five days a week for his radiation sessions and will have checkups every three to six months after the treatments. “The radiation, they take you to a back room with a really big machine and you just lay on it, like a flat surface, and then they put a mesh mask over your face and tilt your head back so they can get to the spots where the cancer is. There’s no needles involved or anything. It’s just a big machine shooting radiation down on your body,” he said. The first time Sanders noticed something amiss with his health was in March 2017. “Every time I went running I noticed my breathing was off quite a bit, so I was just feeling around on my neck and I found these lumps on the right side of my neck, below my jaw. It was just affecting my breathing a lot, so I went to the doctor and had them check it out,” he said. After a PET scan and surgery, doctors removed two of Sanders’ lymph nodes. “They sent them off to be tested and they came back cancerous. They told me it was Stage 2 Hodgkin lymphoma and we started treatment last year in April,” Sanders said. Doctors prescribed Sanders four rounds of chemotherapy at Warren Clinic Medical Oncology in Tahlequah. “I was supposed to do four, but three rounds did it,” Sanders said. “During that time, I still went to work, and I didn’t feel good at all going to work, but I still worked my eight hours a day. I still went to work, put a smile on my face. I had a really good attitude about it.” Though the cancer has returned and forced Sanders to put classes at Carl Albert State College on hold while continuing to work, he remains positive and recommends anyone going through a diagnosis to do the same. “Just have a positive attitude about everything. Surround yourself with positive things, people, family and friends,” he said. Sanders has a GoFundMe account to help with expenses. To donate, visit <a href="http://www.gofundme.com/hodgkins-lymphoma-fight" target="_blank">www.gofundme.com/hodgkins-lymphoma-fight</a>. <strong>Symptoms and Info</strong> Possible symptoms of Hodgkin ymphoma include fever, drenching night sweats and weight loss constituting at least 10 percent of a person’s body weight over the course of six months, according to the American Cancer Society. For more information, visit <a href="www.cancer.org/cancer/hodgkin-lymphoma.html " target="_blank">www.cancer.org/cancer/hodgkin-lymphoma.html</a>.
BY LINDSEY BARK
Reporter
04/20/2018 08:30 AM
TAHLEQUAH – Northeastern State University’s Oklahoma College of Optometry goes back 39 years in its relationship with the Cherokee Nation and in providing Cherokees eye care. NSUOCO works with nine CN clinics, also known as Rural Eye Programs, in Tahlequah, Sallisaw, Stilwell, Jay, Salina, Vinita, Nowata, Muskogee and Ochelata and services 40,000 to 60,000 patients annually. Its first graduating class was in 1983 and has since averaged 28 graduates annually from its four-year doctorate program. The NSU campus clinic contains 20 exam rooms and specialty clinics for dry eye, contact lenses, low vision, vision therapy and infant vision clinic. If a REP is unable to provide a type of eye care, patients are sent to the NSU clinic for further evaluation and treatment. Nate Lighthizer, NSUOCO Continuing Medical Education director and doctor of optometry, said the college has seen patients from 2 months old to 102 years old. “We all have different vision needs. That’s one of the beauties of having a college is we have 35 faculty members that are either here, in (W.W.) Hastings (Hospital) or in the REPs, and a lot them have different interests. We have doctors that specialize in infant vision and vision therapy. They’re the expert in the 6-month-old and the 2-, 3-, 4-, 5-year-old. Other doctors, they’re the expert in the 80-year-olds,” Lighthizer said. He said students begin in “didactically heavy” classes, building foundations and learning about systemic diseases, eye diseases, procedures when giving primary care, looking at the eye with microscopes and other program aspects. He said students begin seeing patients at the end of the second year and into the third year. CN citizen and fourth-year student Seth Rich said he applied for the NSU program because of the experience it would give him treating patients by the time he graduates. “I’m from this area, so I wanted to serve basically in the population that I grew up in. Here at NSU we see more patients compared to any other optometry school by the time we graduate. We have more patient interactions that any other optometry school is going to have and more clinical experience because we start seeing patients a year early than most other schools,” he said. Rich said he also has experience using the REPs and seeing the eye care needs among Cherokees. “We deal with a lot of diabetic patients here at Cherokee Nation, and that has a really large effect on the eyes. Being able to be in this area and serve a population that has a huge need for us is a big deal because I personally have a lot of family ties to this area want to be in a community where I feel like I’m going to be contributing and giving back and helping the overall health of the population with health and exams,” he said. Rich said the program prepares students to “go out into the real world” and treat patients of any need. “I feel very confident going out into the population and serving basically anybody that walks in the door.” CN citizen Tara Comingdeer Fields, who is in her first year at NSUOCO, said she chose the program because of her area ties. “It’s not specifically just Cherokee Indians that I want to serve, but overall Native Americans. My background is I grew up in a traditional family, so the medicines and traditions that we did just kind of stuck with me, and now I want to help people.” Comingdeer Fields and Rich are recipients of Indian Health Services scholarships for optometry and will work under an IHS contract upon graduation. Lighthizer said CN citizens make up between 10 to 15 percent of the NSUOCO’s students and that it’s usually rewarding for a Cherokee to grow up using CN eye care services and then go through the program and become a provider. “It’s just a very mutually beneficial relationship between Cherokee Nation to be able to have all of these patients seen and then obviously for the education for students to be able to see patients and hone their skills.”
BY STAFF REPORTS
04/19/2018 04:00 PM
SANTA ANA PUEBLO, N.M. – The Notah Begay III (NB3) Foundation, with a grant from the Comcast Foundation and in partnership with Cultivating Coders, is accepting applications for a national competition for Native youth to design a mobile app focusing on improving the health and nutrition of Native youth – designed by Native youth. The competition is open to individuals or teams of Native youth, ages 13-18, experienced in coding, design and digital media and/or mobile technology. Participants must submit a completed application with supporting documents that includes a four-page outline and video of the app. Contest applications will be accepted until July 1. Learn about the contest criteria, eligibility and application process at: <a href="http://www.nb3foundation.org/healthy-kids-healthy-futures-app-contest/" target="_blank">http://www.nb3foundation.org/healthy-kids-healthy-futures-app-contest/</a>. “The NB3 Foundation recognizes that more and more Native youth are using their mobile devices and APPs to track their physical activity, nutrition and even water intake. This competition is an integral step for the Foundation in the direction of connecting youth with technology to build healthier lifestyles,” NB3 Foundation President and CEO Justin Kii Huenemann, said. The contest’s intent is to engage and challenge creative and tech-savvy Native youth from across Indian Country to think creatively, culturally and digitally about their diet, nutrition, exercise and fitness; and turn that knowledge into a solution or problem-solving mobile app that may be used by the NB3 Foundation. A panel of NB3 Foundation staff and experts will choose a first-, second- and third-place winners. The first-place winner will proceed to work with Cultivating Coders, a software company and social enterprise focused on priming the next generation of coders to develop, design and implement their own solutions to address their local challenges, to further develop the app into a minimum viable product. For more information or questions about the application process, email Simone Duran, NB3 Foundation program assistant, at <a href="mailto: simone@nb3f.org">simone@nb3f.org</a> or call 505-867-0775, ext. 104.
BY STAFF REPORTS
04/17/2018 08:00 AM
VINITA – The Cherokee Nation’s Behavioral Health is using federal grants to train law enforcement, youth workers and health officials to better handle mental illness. Behavioral Health special projects officer Tonya Boone, a certified instructor, has led eight classes, including her most recent adult mental health first-aid class at the CN Vinita Health Center. “I was certified in August of 2017 and have since certified around 150 individuals,” Boone said. More than 20 people from CN Health Services and surrounding health care agencies were involved in the most recent training in Vinita. During the eight-hour course, participants memorized a five-step action plan and were taught how to identify mental health risk factors, offer support and be effective communicators. Only about 5,000 instructors nationwide are certified to teach mental health first aid, including six from the CN. Behavioral Health Clinic Administrator Joni Lyon said for her team of certified instructors it is about more than training. It’s about making a difference in the lives of those who may be suffering from a mental illness or substance abuse. “We are invested in providing education and information for our communities regarding mental health and substance abuse,” Lyon said. “Our department acknowledges that Cherokee Nation is not exempt from these types of issues and wants to ensure our communities are provided with appropriate information and education to assist persons seeking services in their community.” All five courses, funded through a Substance Abuse and Mental Health Service Administration grant and the Indian Health Service, teach specific risk factors and warning signs of mental illness and how they relate to an emergency situation. Instructors can be certified in any of the courses and certifications must be renewed every three years. So far in 2018, the tribe has certified more than 100 participants in mental health first aid and was expected to offer four classes relating to youth at the Jack Brown Youth Treatment Center in Tahlequah in April. Behavioral Health offers various services to all federally recognized tribal citizens, including specialized services for women, individual and group therapy for mental health and substance abuse, relapse prevention, children and family treatment and parenting classes. In addition to counseling, the department handles psychological testing for children and adults. For CN citizens living within the tribe’s jurisdictional boundaries, referral services for substance abuse and psychiatric stabilization are also available. For more information on mental health first-aid training, visit <a href="http://www.mentalhealthfirstaid.com" target="_blank">www.mentalhealthfirstaid.com</a>.
BY TRAVIS SNELL
Assistant Editor – @cp_tsnell
04/11/2018 02:30 PM
TAHLEQUAH – According to a Cherokee Nation email, Dr. Charles Grim has been promoted from interim executive director of the tribe’s Health Services to executive director. “I am proud to announce that Dr. Charles Grim will assume the permanent duties as Cherokee Nation’s executive director of Cherokee Nation Health Services,” Principal Chief Bill John Baker stated in the April 9 email. “Without a doubt, Dr. Grim’s experience, leadership and expertise have paved the way for continued growth to better meet the diverse health care needs of the Cherokee Nation.” Grim had been serving as the interim executive director since November after former Executive Director Connie Davis resigned to spend more time with her family. Davis had served in that role since 2012. According to the email, Grim takes control of the largest health care system in Indian Country that services 14 counties in northeast Oklahoma and more than 1.2 million patient visits annually to eight health centers and the W.W. Hastings Hospital. “I feel very honored to be appointed this role and for the opportunity to continue to lead a team that I have held close to my heart for a number of years,” Grim said. “As both an employee and a Cherokee Nation citizen, I appreciate Chief Baker and his vision for the future of the tribe’s health care system and I look forward to what we will all accomplish together for the health of our Cherokee Nation citizens.” Grim, a CN citizen, is a retired assistant Surgeon General and rear admiral in the Commissioned Corps of the U.S. Public Health Services. During his career, Grim has received a Lifetime Achievement Award from the Oklahoma Area Indian Health Service, Health Leader of the Year from Commissioned Officers Association of U.S. Public Health Service, Community Leadership Award from the CN, as well as multiple U.S. Public Health Service medals and citations, including the U.S. Surgeon General’s Exemplary Service Medallion. Since 2013, Grim has served as Health Services deputy director, in which he was second in command of Hastings Hospital, the health centers, Emergency Medical Services, finance and billing services, facilities management, the Jack Brown Youth Regional Treatment Center and a host of public health and community health services and programs. Prior to that, Grim served as Health Services senior director of for more than three years. Preceding his CN employment, Grim spent 26 years working for IHS in clinical, administrative and executive leadership positions. In 2002, President George W. Bush appointed him as director of IHS with a unanimous Senate confirmation. During that time he administered a nationwide multi-billion dollar health care delivery program, with 12 administrative regional offices and over 16,000 employees. He graduated from the University of Oklahoma College of Dentistry and received a master’s degree in public health at the University of Michigan. Grim is expected to oversee Health Services when it opens the 469,000-square-foot Hastings Hospital expansion next year, which will be the largest IHS health center constructed. “Better health care has been the primary objective for my administration since taking office. We have vastly expanded our provider system to serve more communities and tribal citizens than ever before,” Baker stated. “We continue to improve health care by providing more and better services. As an administrator, Dr. Grim is uniquely qualified to ensure we provide the best health care possible in order to create healthier and more productive families.”